Cut Back on TV Time and the Sitting-Down Time for a Longer Life

Wondering how long you’ll live? Well, healthy living will certainly affect the estimated number of years you’ll have left. In fact, according to a recent study published online in the journal BMJ Open, you could extend your lifespan by two years if you reduce the amount of time you spend sitting to less than three hours a day, and you may live 1.38 years longer (about a year and four and a half months) if you cut your TV time to less than two hours a day. 

The study involved the analysis of data from the US National Health and Nutrition Examination Survey, which helped the researchers figure out how much time American adults generally spent sitting down and in front of the television each day—they determined that the survey participants spent around 55 percent of the day in sedentary pursuits. The researchers also analyzed existing studies that looked into the relationship between mortality and sitting down and watching TV.

Study authors Dr. Peter T. Katzmarzyk from the Pennington Biomedical Research Center at Louisiana State University in Baton Rouge and Dr. I-Min Lee from the Division of Preventive Medicine at Brigham and Women’s Hospital and Harvard Medical School in Boston were hoping to find out just how big an impact these types of sedentary behavior would have on the life expectancy of the average American. 

Drs. Katzmarzyk and Lee advise, “A significant shift in behaviour change at the population level is required to make demonstrable improvements in life expectancy.”

So what can you do to reduce your own sedentary pursuits? For one thing, standing desks are becoming increasingly popular. Another popular tactic is using an exercise ball in place of an office chair. Some people even affix a laptop stand to the treadmill so they can walk while doing business. But if you find these measures a bit too extreme, why not start with doing exercises right at your office desk? And if you love the boob tube too much to stick to under two hours a day, why not at least try exercising, doing housework, or doing some other physical activity during your TV time?

source: femalenetwork

FACT

30 minutes of daily exercise is just as effective -- if not more -- than working out for a full hour.

Here's my 7 Quick Tips To a Healthy Diet...

1. To maximize fat loss, you need to eat every 2-3 hours and aim to eat 5-6 meals a day.

2. Eat a portion of lean protein with each meal.

3. Eat a portion of fruit and/or vegetables with each meal.

4. Ensure your carbohydrate intake consists mainly of fruit and vegetables.

5. Ensure that 25% of your diet consists of fat, with your fat intake being split equally between saturated fats (eg animal fat), monosaturated fat (eg olive oil) and polyunsaturated fat (eg fish oil or flax seed oil).

6. Consume sufficient fluids every day. The best sources are water and green tea.

7. Eat whole natural foods as much as possible and avoid processed foods

How many of these seven tips do you manage each day? Let me know by posting here.

7 Ways to Change Your Luck with Weight Loss

Down on your weight-loss luck? Turn that luck around with seven lessons that really work!

1. Eat the rainbow: Not to be confused with taste the rainbow, which will result in a serious sugar crash, eating a rainbow of fresh produce comes with a wealth of health benefits and can help you lose weight. A new study from Florida State University found that women who incorporated apples into their daily diet lost more weight than their non-apple-eating counterparts. Make a goal to pick up one new fruit or vegetable every week-and actually eat it. Mixing up a smoothie is a simple way to work some new flavors into your diet.

2. Lift some heavy metal: As amazing as it would be if there were random pots of gold around town for the taking, stick with iron for guaranteed results. New to weight lifting? Try working in a total-body strength routine twice a week (This effective plan hits every major muscle group). A more seasoned lifter? Try pushing yourself to go as heavy as you can safely lift. Lifting heavy will skyrocket your human growth hormone and torch more fat faster.

3. Make green your favorite color: Salads get a bad rap as "diet food," but leafy greens pack a powerful nutritional punch. And with so many different healthy toppings to choose from (think lean protein, nuts, seeds, and fresh veggies), you're sure to find one you like. To make it easy to pack more greens into your diet, buy a bag of lettuce and fill a large container full of chopped vegetables at the beginning of the week. That way, all you need to do is mix, dress, and enjoy!

4. Do a jig: Mixing up your workout routine can shock your body, helping you break through a weight-loss plateau. If folk dancing isn't your thing (but how will you know if you don't try it?), check out a new class with a friend. You'll be less intimidated by kettlebells, TRX, Zumba, or aerial yoga if you've got a buddy to laugh with.

5. Pucker up: You don't have to be forward to say "Kiss me!" but finding someone to snuggle up with is important. Studies show that an active sex life helps reduce stress and lessen depression-both factors that can be involved in sneaky weight gain.

6. Don't deny yourself a little butter: Upping your intake of healthy fats like coconut, olive oil, and, yes, even a little butter, can help you feel satiated longer and keep cravings away. You may have heard that saturated fats are bad for you, but the latest research shows that as long as they come from natural sources-like organic butter from grass-fed cows-you can enjoy them guilt-free.

7. Kick back and enjoy the festivities: Sometimes being too focused on losing weight can work against you. Everyone needs a break now and again. Plus, your muscles grow during the repair and recovery phase so take a look at your workout schedule and make sure you're not overdoing it. Weight gain or a weight-loss plateau is one of the signs of overtraining. Others include exhaustion, depression, lethargy, and catching every cold going around. You don't need to work out every single day to be fit and healthy!


source: Yahoo!

Tips for Dealing with Leg Muscle Cramps

1. DON’T FORGET TO STRETCH.

Stretch your calf muscles by standing on the edge of a thick telephone book, making sure that only the front half of your feet rests on the book and the back of half is suspended over the edge. Rock your feet up and down 10 times, rest for 10 seconds, then repeat. Do 3 to 5 sets of this exercise.

2. USE YOUR FOOTBOARD.

If you have a footboard on your bed, keep both feet flat against the board while sleeping. In an article for The Manila Bulletin, Dr. Eduardo Gonzales shares that using a footboard while sleeping "simulates walking" and "prevents awkward positioning of the feet during sleep."

3. GET YOUR DAILY DOSE OF MINERALS.

Make sure you’re getting your daily requirement of minerals like calcium, magnesium, potassium, and sodium. Muscles will move only when ordered to by the brain, which sends electrical messages to the muscle telling it when and how to contract. Minerals, which are also electrolytes, help get the message through. If you are not getting enough of these minerals or losing a lot through vigorous exercise, you're setting yourself up for a painful muscle cramp.

4. CONSULT YOUR DOCTOR.

Leg cramps may also indicate some deeper problem, such as an inflammation or clotting of deep leg veins (especially if you’re taking oral contraceptives). If your leg cramps persist or even get worse, see your doctor as soon as possible.

source: femalenetwork

How Health Savvy Are You?

Getting all your info from the Internet is like playing poker. You could be falling for a bluff or lapping up bogus data because a glitzy website purports to hold the truth, just like the cocky player opposite you who raised the stakes. Sixty percent of people said their online research influenced how they dealt with their condition, according to a 2009 Social Life of Health Information report by the US non-profit think tank Pew Research Center. Googling health and fitness information is such a phenomenon that it has its own name: “cyberchondria,” in which the patients believe they’re sick from what they’ve read on the net. Sometimes it’s difficult to separate the truth from the lies.



source: femalenetwork

Read the Label: 5 Things to Check When Picking Healthy Packaged Food

1. CARBOHYDRATE CONTENT
Snacks and sweets should be low in sugar, while complex carbs such as pasta, breads, and crackers should be high in sugar. Choose snacks with less than 10 grams (g) of sugar per serving. Remember that you also get sugar content from your vital daily intake of fruits (2 to 3 fruits per day).

2. PROTEIN CONTENT
The higher the protein content, the better for building or repair of muscle tissue. Make sure to get at least 15g of protein (from fish, chicken, or meat) in each meal to meet your daily protein requirement. For carb products like bread or snacks like crackers and bars, look for at least 3g of protein per serving. For dairy items such as milk or cheese, look for at least 6g of protein per serving.

3. FAT CONTENT
Go for products less saturated in fat and, as much as possible, with less than 5g of fat per serving. If a product contains more than 5g per serving, don't eat too much of it. The rule of thumb is no more than 50g of fat per serving (a tablespoon of oil already contains 15g of fat).

4. SODIUM CONTENT
The lower, the better-try to go for less than 500mg per serving so as not to exceed more than the recommended 2,000mg per day. Stay away from food that's high in sodium, especially if it's also high in fat and content.

5. FIBER CONTENT
The more grams of fiber per serving, the better. Eat 25 to 25g of fiber per day. You can get significant amounts of these from vegetables and whole wheat grains.


source: femalenetwork

Exercising with a Friend May Help You Stick to Your Fitness Program

Summoning the will to exercise can be challenging at times, but according to a new study published in the Annals of Behavioral Medicine, it becomes easier when you find someone to run the rounds with you. Researchers say that having an exercise buddy may help you stick to your fitness program more than exercising alone.

For the study, 58 women from university-based physical courses were gathered and asked to ride on a video game exercise bike under certain conditions. One group was asked to exercise with a virtual buddy; another group was paired up with a virtual individual and was told that their performance would be measured as a team. Meanwhile, the last group was asked to exercise on their own. The women who had exercise companions met their partners via a pre-recorded video chat and were told that they would be exercising with them at the same time in another lab. All of the participants were asked to cycle for as long as they felt comfortable.

Results showed that women who exercised as part of a team stayed, on average, two minutes longer on the exercise bike than those who rode the bike independently with a partner. Results also revealed that they stayed on the bicycle for twice as long compared to those who exercised alone.

The study presents strong evidence that finding someone to exercise with you and sharing your fitness goals is an effective way of sticking to your fitness plan. If you really want to make exercising a habit, find someone to join you. Having a friend or a family member makes even the most dragging of activities more fun.


source: femalenetwork

5 Brunch Mistakes To Avoid

1. You Overcook The Eggs—Even the most casual cooks can fry eggs decently—after all, it's usually just a matter of breaking a few into a skillet and then tending to them. But things get dicey when you're cooking brunch for a big crowd. Suddenly this simple task seems incredibly complicated—how do you deal with a large skillet overflowing with beaten eggs? How do you make sure the whole mess gets cooked through but not burned? And once you've got them cooked, how do you keep them warm without turning them into an inedible rubbery mess?

The easy fix? Make a brunch casserole! Rather than fighting your eggs, make them work for you—in a delicious casserole, strata or frittata. If your recipe is a good one, you'll take the guesswork out of cooking eggs perfectly and deliver something your guests will love. Plus, you'll have all the prep done ahead of time, so you'll actually be able to hang out with your guests!

2. You Burn the Bacon—Some people love crispy bacon and some prefer it chewy, but pretty much no one wants bacon burnt to a crisp. When you're running around attending to a million things at once, it's easy to char bacon without meaning to. A hot skillet and a distracted cook can be a recipe for the smoke alarm.

An easy way to avoid burning bacon is to cook it in the microwave. It's easy: Cover a microwave-safe dish with a couple of paper towels. Add bacon in a single layer. Cover the bacon with a couple more paper towels and cook in 2-minute increments until crispy. This method is actually healthier than pan-frying, since it allows much of the fat that drains from the bacon as it cooks to be absorbed. There's an added bonus to this method, too—less cleanup!

3. You Forget to Incorporate Healthy Foods—Pancakes! Bacon! Hollandaise sauce! With fun foods like these, it's easy to forget about simple things like, you know, fruit and vegetables. Your guests will thank you, however, if you remember to set out some healthy options.

Here's my simple rule of thumb: having protein and fiber together helps you feel full for longer, so make sure you have both elements at your brunch. The protein part should no problem (see the last two tips). As for fiber, think fruit, vegetables and whole grains. Your guests will appreciate you all day if you remember to include a fruit salad, a green salad and some whole-grain muffins.

4. You Miscalculate How Much Food You Need—This is probably the most stressful thing about cooking for a crowd. After all, no one wants to run out of food at a big get-together, but no one wants to blow a ton of time and money preparing way too much food either. And while most seasoned cooks are somewhat familiar with figuring out how much to cook for dinner (when chances are that most guests will be eating your main course and sides), it's a lot harder to gauge what people will eat at brunch.

Here are some basic guidelines. Generally speaking, 3 ounces cooked (4 ounces raw) is a healthy portion per person for proteins, so try to shoot for that. For eggs, that means about 2 medium eggs per person, so make sure you make enough of whatever casserole or frittata you've decided on for each person to have that. Try to stack the menu with make-ahead foods (think: muffins, quiches, salads, etc.) that'll be good for a few days after your meal. That way, even if you have leftovers they won't go to waste!

5. You Run Out of Champagne! I love having a special cocktail when I'm enjoying brunch—a peppery Bloody Mary or citrusy mimosa just makes the whole morning seem more special. That's why I hate it when people (myself included!) run out of drinks. I think that often people plan the rest of their brunch menu and then just pick up a bottle of Champagne the day before and hope they have enough.

If you're going to serve a mixed drink at your brunch, you may as well plan for it. By following a recipe (and doubling or tripling if need be, depending on the number of people you'll be serving), you'll be better able to make sure that your guests have enough to drink. Check out some great, summery cocktail recipes here.

Get in the Right Mindset to Exercise Regularly

Getting in shape is not that difficult a resolution to keep. You just have to set your mind into goal-mode, and exercise will come naturally to you. Here are five simple steps in order to get into the right mindset to work out regularly. Remember, exercise not only makes you look better, but it makes you feel better, as well.

 

1. Set Realistic Expectations

Before you actually begin your new workout routine, set a goal for yourself. What exactly do you want to achieve—weight loss, toning, maintainance?

If you are new to exercise, do not overwhelm yourself. Try to stick to one small physical goal, and keep a list of objectives. When you set realistic expectations for yourself, you will be able to obtain them. Then, you may work on the more difficult objectives. It's that simple.

If you are considering joining a gym, many gyms have personal trainers available to help you set a goal for yourself. If you are uncertain about what you want to achieve, or even how to physically do so, personal trainers are key to improving your mindset. They will give you that extra push that you sometimes need to remain focused.

2. Find a Fitness Buddy

With eight out of 10 people possessing the same healthy resolution to get in shape, it shouldn't be too difficult to find yourself a friend to work out with. Studies show that when you work out with a fitness partner, you are more motivated to your workout routine. Whether you are simply having more fun while working out with a friend, or you feel more competitive and push yourself to the limit to be the best, depends on your personality. Either way, having a friend right by your side proves beneficial.

3. It Does Not Matter What You Do …

… just do something! It does not matter if you cannot afford an expensive gym membership. Just because you do not have access to those state-of-the-art fitness machines, does not mean you cannot exercise efficiently. Exercise does not have to be formal. Run up and down your stairs 10 times a day. Take your dog outside for a jog, or even a quick jaunt, around the neighborhood. Anything that makes your heart beat faster and your body use oxygen more rapidly is a form of cardiovascular exercise. So, do not let anything discourage you from your ultimate fitness goals.

4. Eat Healthy

In order to become physically fit, working out is half the battle. You must eat a healthy diet to maintain a good fitness program. If you can afford it, consult a dietician for nutritional advice. A good dietician can tell you what foods to eat to compliment your workout and help you attain a leaner, healthy body. Remember, even though you may work out consistently, if you do not offer your body enough nourishment, all of your hard work will be for naught. A body needs to eat healthy in order to properly receive the benefits of exercise.

5. Have Fun!

You are not alone! There are millions of others who want to exercise on a regular basis, but find it difficult to stay motivated or interested. As physical as exercise is, the first step to any kind of exercise is your mental state. It is important to remember that you exercise, not to torture yourself, but to make yourself feel good. So, do things that you enjoy. For example, yoga is a wonderful way to cleanse your mind and become fit at the same time. Or, join a basketball league, and forget that you are actually exercising while having a great time! Also, free weights can be difficult to repeatedly lift, but think of that lovely burn you receive at the end.

 

source: femalenetwork

Dance Workouts to Try

1. JUKARI
If you've seen Pink’s 2010 Grammy number, in which she wowed the crowd as she gyrated and spun in midair, you probably thought her rock-hard abs were so well-deserved. Her performance featured moves from the famed Cirque du Soleil, the company that gave the world theatrical wonders of gravity-defying acrobatics and literally, amazing grace. Using a Jukari Band (TM), a lightweight, flexible band, women can groove to the theatricality of Cirque du Soleil. This workout consists of dynamic, upbeat, artistic movements designed to banish blahs from regular gym workouts. Women can expect to enhance their flexibility and strength. While the workouts mimic everyday movements, the body is continually challenged by Jukari, which requires balance, core muscles and range of motion.


2. FLAMENCO
“Women can be demure and delicate but another side of us is fierce, independent and wanting to dominate.” The movements of flamenco are almost trancelike, with sudden whips and swishes from your core. The hands are critical as they twist and express their own emotions. “Your center of gravity from the waist up is pulled up, but waist down, there is a certain heaviness or weightedness in your position. And flamenco is not just a dance, it’s also about the music, the song—it’s a whole culture altogether.” Women of all ages have come for flamenco lessons, and they've found that they all emerged more confident, more graceful, and stronger. It’s not just a physical workout. For some, it’s a sense of empowerment or accomplishment. For others, they start to lose their inhibitions.


3. SALSA
Here’s a way to get the best of both worlds—getting fit while socializing. The salsa club scene is great for social interaction. You can dance with anyone and everyone, and the style of each dancer varies from different dance background that they can incorporate.


4. BOLLYWOOD
Yeah, you think they’re cheesy, but the dance moves on the Bollywood films are a major dance workout. Bollywood dancing is a celebration. Bollywood is a fusion of three dances, according to Besa, It has elements of hiphop, bellydancing and Indian folk dances, specifically Bhangra and Kathak. A dance workout like this one makes you feel that you are starring in your own Bollywood film.“ Though not to be confused with bellydancing, which focuses on channeling all gyrations on your midsection, Bollywood dancing is the larger-than-life version. Movements are big and expressive, and your eyes and face have to constantly follow your fingers as you move. The dance is really fun, festive and colorful. Theentire body moves, with some isolated movements of the chest, hips and shoulders.


5. STRIPTEASE
Striptease is a very aggressive dance.You have to be in control, and women should learn to not be timid. Apart from unleashing your inner tigress, striptease is great for toning your body, too. It’s a workout for the legs and the gluteal muscles (your bum!), as most of the movements are in a ‘Grand Plie’ (a deep squat position), combined with gyrations. You need to use your abdominals, too. Students always say they have too much fun getting sexy to notice how much their muscles hurt afterwards. Striptease is ideal for everyone, not just for the dancefloor-and-club-philes.


source: femalenetwork

Reduce Your Risk of Getting Diabetes by Eating More Blueberries and Apples

According to the American Diabetes Association, there are around 26 million Americans battling with diabetes today. It is not such an uncommon disease here in the Philippines either. The good news is that it's something you can actually prevent from happening. In fact, a study published in the American Journal of Clinical Nutrition is saying that eating blueberries, apples, and pears can reduce your risk of developing diabetes significantly.

Researchers followed the dietary records of 200,000 men and women for up to 24 years. By regularly filling out questionnaires, these participants were able to provide up-to-date information on their eating habits. Researchers were able to determine that those who ate the least blueberries only consumed half a cup or one serving of the fruit each month, while those who ate the most blueberries had two or more servings per week.

After the analysis of the data, it was discovered that none of the participants had diabetes at the onset of the study. Midway, however, some 12,600 participants were diagnosed with diabetes. Those who ate the most blueberries had a 23-percent lower risk rate of getting type 2 diabetes compared to those who didn't eat them. The same number applies to those who ate five or more apples a week.

According to researchers, certain flavonoids-natural compounds in the fruits-could be the reason some of the participants remain diabetes-free. Even after factoring in other details such as cigarette smoking, family history, and body weight, eating blueberries and apples still seems to have a significant effect in reducing the risk of getting diabetes.


source:femalenetwork

Help Your Kids Lose Weight By Cutting Down on Carbs or Food Portions

What is the best way to help your kids lose a few pounds? According to a study published in the Journal of Pediatrics, diets which involve portion and carb control are quite effective.

In the study, researchers assigned three different diets to 100 obese seven to 12-year-olds. The first diet was simply about portion control, the second diet followed a low-carb principle, and the third diet was a variation of the low-carb system--except that it only cut down on certain carbs. For more than one year, all three diets seemed to work well. The only thing researchers took note of was that the kids had a hard time sticking to the low-carb diet.

Perhaps a low-carb diet is simply too restrictive for kids. Researchers believe that a slight modification to it can work well. The third diet based on a reduced glycemic load provides a compromise. With this diet, certain carbs like fruits and vegetables are allowed.

Regardless of which diet you choose, researchers say that your kids can end up with lower cholesterol levels. Children who choose the low-carb diet are bound to reduce their triglycerides (a kind of blood fat), while those who choose to cut portions and glycemic load show better blood sugar levels. Either way, your kids will still lose calories. Hopefully, they’ll understand what it means to eat healthily and adapt it as a lifestyle even after they grow past puberty.

Low-Carb or Low-Fat? Study Shows Both Diets Improve Blood Vessel Function

Going on a low-carb or low-fat diet isn’t merely an issue of dropping a dress size; it’s also about dropping certain health risks. In fact, according to a recent study by Johns Hopkins University researchers, people who are on a low-carb or low-fat diet can improve their blood vessel function, therefore reducing the risk of cardiovascular disease as well. Apparently, the loss of belly fat allows arteries to expand, which in turn, helps blood flow more freely to other parts of the body.

To test the theory, researchers observed 60 men and women who weighed an average of 215 pounds. Half of the group followed a low-carb diet and half followed a low-fat diet; all participants did the same moderate exercise and consumed the same amount of calories.

Researchers also tested the participants for their blood vessel function at the onset of the study. This was done by using a blood pressure cuff to constrict blood circulation in the upper arm for five minutes. Once the cuff was released, researchers were able to determine how healthy an artery was by how wide it expanded to allow blood to flow freely. The researchers also measured how much blood flowed to the fingertips before, during, and after using the cuff.

Results? On average, those on a low-carb diet lost 10 more pounds than those on a low-fat diet. However, researchers were surprised to learn that this didn’t seem to change the fact that the improvement in blood vessel function is directly linked to the amount of lost belly fat.

Regardless of which diet the participants followed, blood vessel function remained directly dependent on the amount of belly fat left in the body. To put it simply, both diets lead to improvement in blood vessel function. This certainly makes pursuing a healthy lifestyle easier as those who prefer to eat more pasta, bread, and certain fruits have just as big a shot at reducing cardiovascular risks as those who prefer to eat more meat and dairy products.

Obese Women Have Longer Workouts with Lower Body Temperature, Study Suggests

If you want to spend more time working out, try cooling your hands while exercising. According to a study presented at the American Heart Association's Epidemiology and Prevention/Nutrition, Physical Activity and Metabolism 2012 Scientific Sessions, women who are able to keep their body temperature lower while exercising can lengthen their workout hours and achieve better results.

Researchers studied 24 obese women between the ages 30 and 45 as they exercised at a gym. For 12 weeks, half of the women worked out with their hands in a cylinder with water at 60.8 degrees Fahrenheit (16 degrees Celsius), while the other half worked out with the same device holding water at 98.6 degrees (37 C). Neither group was aware of the difference. Both groups started their exercise routines the same way—push-ups first, then lunges, and eventually leading to time on the treadmill, which was where the cylinders were.

Based on the results, it appeared that the group in which the women had cooler hands continued exercising while the other group quit earlier. The same ladies spent less time walking 1.5 miles on the treadmill and lost almost three inches off their respective waists by the end of the 12 weeks. They also had lower resting blood pressures and better exercise heart rates.

"Obese women often complain about sweating and getting tired because they're walking around with extra insulation," explained Stacy T. Sims, PhD, the study's lead researcher and exercise physiologist and nutrition scientist at Stanford University in California. "If you can slow the rate internal temperature rises and cool someone who is obese, they don't store as much heat and don't feel as uncomfortable. They can do more work."

Your Gluten-Free Diet May Not Be as Effective as You Think It Is

With celebrities like Gwyneth Paltrow and Victoria Beckham going on gluten-free diets these days, it’s tough not to get caught up in the excitement. Could giving up pasta or bread be the solution to your health problems? A commentary published in the Annals of Internal Medicine suggests otherwise.

A gluten-free diet is important for those who have celiac disease—an autoimmune condition brought about by gluten. Those who don’t have it and still follow a gluten-free diet apparently have a condition called nonceliac gluten sensitivity. With 18 million Americans supposedly suffering from it, it’s not difficult to understand why more and more people are trying the diet out. Still, celiac researchers Dr. Antonio Di Sabatino and Dr. Gino Roberto Corazza of Italy’s University of Pavia believe that there is no concrete medical proof of the statistic, and neither is there universal agreement on how to cure it.

Unfortunately, there is no concrete way to tell whether or not you have nonceliac gluten sensitivity. Researchers can only say that there is no need to cut gluten completely out of your life until a general consensus among medical experts surfaces. Nevertheless, choosing the right foods to eat is part of the key to good health, so make sure that you still monitor the nutritional value of the food you put on the dinner table.


source:femalenetwork

Importance of Core-Strengthening

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.

Benefits of functional fitness:

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.

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.

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

Preparing Budget Foods

The best way to take advantage of buying budget foods in bulk is to cook them in bulk. Choose your recipes carefully — make meals that allow you to cook large amount of food at once so you can freeze the leftovers for a second meal. That cuts back on valuable time and gas spent going to and from the market and the amount of time you have to spend cooking.


It’s important to always have a plan for your leftovers to maximize every dollar spent. “If you bake a whole chicken, use leftover chicken in a salad or sandwich the next day for lunch," suggests Brennan.


Eating healthy on a budget does require some effort and planning, but the reward is worth it — affordable, healthy food on your family's table.


source: healthyliving

Exercise Now

Staying active can keep you feeling and looking your best — at every stage of your life. An active lifestyle is especially important for senior health because regular exercise can help prevent heart disease, diabetes, and certain forms of cancer, and it can also reduce pain associated with arthritis. By improving balance, flexibility, endurance, and strength, older adults can stay healthier longer. The National Institute on Aging is a great resource for learning more about the exercise benefits for seniors. Just remember to check with your doctor before beginning a new exercise program.

Study Shows Bosses Are Meaner When They Get Less Exercise

Is this true?

Having to handle a bad-tempered boss is not exactly anyone’s idea of a dream job, but it is, most unfortunately, quite common. You know the type—they love to blame you for everything, scream at you in public, and so on and so forth. There could be various reasons for such behavior, but according to a new study published in the Journal of Business and Psychology, one of the reasons could be lack of exercise. Simply put, your boss just doesn’t spend enough time working out.

The researchers reached their conclusion after gathering 98 MBA students and asking them to fill out a questionnaire. Their respective supervisors were also tapped for the study. While the students answered questions that probed at the level of abuse their supervisors handed out, the bosses were asked about their exercise habits and stress levels.

Results showed that the more stressed out the supervisors were, the more the employees felt abused. Meanwhile, the more the bosses worked out, the less victimized the students felt.

Unfortunately, the consequences of having a mean boss don’t end at the workplace. Another study reports that people who have had to deal with mean bosses end up bringing the tension back home, creating problems for many marriages. One small thing can balloon into a huge argument. In most cases, you'll find that stress is at the center of everything.

Stress can bring out the worst in people. Your boss may be mean, but it’s probably because he or she can’t handle the pressure properly. In the meantime, you have to watch your own stress levels as well. No matter how toxic it gets in the workplace, try not to let it affect your personal life. And if you find you're turning into a mean boss as well, you may want to try hitting the gym.


source:femalenetwork

Does Your Personality Dictate Whether You'll Be Overweight?

Personality traits may play key roles in body weight, according to a new U.S. study.

Researchers from the U.S. National Institute on Aging found that people who are impulsive, cynical, competitive or aggressive were more likely to be overweight. And those who are highly neurotic and less conscientious are likely to see their weight go through many ups and downs.

"Individuals with this constellation of traits tend to give in to temptation and lack the discipline to stay on track amid difficulties or frustration," said the researchers in an institute news release. "To maintain a healthy weight, it is typically necessary to have a healthy diet and a sustained program of physical activity, both of which require commitment and restraint. Such control may be difficult for highly impulsive individuals."

For the study, published online July 11 in the American Psychological Association's Journal of Personality and Social Psychology, the researchers examined data compiled over 50 years on nearly 2,000 generally healthy and highly educated people to determine how their personalities might affect their weight and body mass index.

The participants were assessed on the so-called "big five" personality traits — openness, conscientiousness, extraversion, agreeableness and neuroticism — as well as 30 subcategories of these traits. They were also weighed and measured over the course of the study.

Although people tend to gain weight as they age, the study found those who are impulsive were the most likely to be overweight. People who scored in the top 10 percent on impulsivity weighed an average of 22 pounds more than those in the bottom 10 percent, the researchers said.

"Previous research has found that impulsive individuals are prone to binge eating and alcohol consumption," the study's author, Angelina R. Sutin, said in the news release. "These behavioral patterns may contribute to weight gain over time."

Those who are risk takers, antagonistic, cynical, competitive and aggressive also had greater weight gain, the study showed.

On the flip side, the study found that conscientious people are typically thinner and their weight did not trigger changes in personality during adulthood.

"The pathway from personality traits to weight gain is complex and probably includes physiological mechanisms, in addition to behavioral ones," Sutin concluded. "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."

source: healthandnutrition

Weight Gain: When to Consult a Doctor

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

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

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.

* 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

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

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.