Saturday
Personal Training
2009 is almost here. Start thinking about the resolutions you actually "want" to achieve this year. And let's make it happen.
Friday
Sunday
10 Mind Games To Help You Stay Fit
Now you're exercising again, and it feels great. Of course, it felt great last year, too, when you went to the gym every morning for almost the entire winter! If it feels so great, why do you keep quitting? You may be able to make your physical activity more consistent by using some of these tricks.
1. Exercise beyond the gym. All movement is exercise. People need to give themselves more options. Take the dog for a walk, bike to the store, take five-minute stretch breaks. If you don't count something as exercise unless it happens in the gym, you're missing some of your best opportunities to stay active.
2. Creativity matters. This advice can be hardest for people who expect the most from themselves. Why bother walking around the block when you should be running your usual four miles? Because when you don't have time to do all four miles, a brisk hike can keep you from feeling that you've failed.
3.Set an agenda. Set a goal, such as increasing the speed, frequency or duration of your activity. Maybe it's time to train for a marathon--or take a walk up the hill in the backyard without getting winded. A personal trainer can help you determine appropriate goals.
4. Try something different. Have you ever tried snowboarding? Bowling? Swing dancing? Body surfing? Chi kung? How about reversing your power walk route? Exercising at a different time of day? Physical activity isn't boring, but how you participate in it can be.
5. Fool the brain. If you're new to exercise, diversionary tactics, such as listening to music, watching TV or playing computer games may help you stick with it--but stay aware of sensations that could signal injury or overdoing it. As you become more experienced, associative strategies, such as focusing on your breath or concentrating on the movement of your body, can help you enjoy exercise more.
6. Find a mentor. Locate a friend, workout buddy, mentor or coach to keep you honest. You can either exercise with your buddy, or simply check in with him or her to report your progress.
7. Use work as workout challenge. Plan to park farther from the office and put your walking shoes in the car the night before. Plan to take that new yoga class next week, and call the babysitter now.
8. Face your challenges. Does vacation throw your exercising schedule out of whack? Do projects at work overtake your activity time? Do injuries sideline you? Boredom? Fear of success? Fitness foes can be beaten once they've been identified. You can change your vacation style, set work limits, get guidance for injury-free activity, find new challenges, or face your fears with counseling and support.
9.Be sociable. Choose places and times to exercise where there will be other people who are actively involved in exercise.
10. Follow a script. Use images of past successful experiences to remind yourself of how good exercise makes you feel. Or repeat a simple phrase to yourself, such as, "Every little bit makes a big difference" or "Inch by inch, anything's a cinch." If you use planning, flexibility and imagination, you won't ever need to feel like a dropout again.
1. Exercise beyond the gym. All movement is exercise. People need to give themselves more options. Take the dog for a walk, bike to the store, take five-minute stretch breaks. If you don't count something as exercise unless it happens in the gym, you're missing some of your best opportunities to stay active.
2. Creativity matters. This advice can be hardest for people who expect the most from themselves. Why bother walking around the block when you should be running your usual four miles? Because when you don't have time to do all four miles, a brisk hike can keep you from feeling that you've failed.
3.Set an agenda. Set a goal, such as increasing the speed, frequency or duration of your activity. Maybe it's time to train for a marathon--or take a walk up the hill in the backyard without getting winded. A personal trainer can help you determine appropriate goals.
4. Try something different. Have you ever tried snowboarding? Bowling? Swing dancing? Body surfing? Chi kung? How about reversing your power walk route? Exercising at a different time of day? Physical activity isn't boring, but how you participate in it can be.
5. Fool the brain. If you're new to exercise, diversionary tactics, such as listening to music, watching TV or playing computer games may help you stick with it--but stay aware of sensations that could signal injury or overdoing it. As you become more experienced, associative strategies, such as focusing on your breath or concentrating on the movement of your body, can help you enjoy exercise more.
6. Find a mentor. Locate a friend, workout buddy, mentor or coach to keep you honest. You can either exercise with your buddy, or simply check in with him or her to report your progress.
7. Use work as workout challenge. Plan to park farther from the office and put your walking shoes in the car the night before. Plan to take that new yoga class next week, and call the babysitter now.
8. Face your challenges. Does vacation throw your exercising schedule out of whack? Do projects at work overtake your activity time? Do injuries sideline you? Boredom? Fear of success? Fitness foes can be beaten once they've been identified. You can change your vacation style, set work limits, get guidance for injury-free activity, find new challenges, or face your fears with counseling and support.
9.Be sociable. Choose places and times to exercise where there will be other people who are actively involved in exercise.
10. Follow a script. Use images of past successful experiences to remind yourself of how good exercise makes you feel. Or repeat a simple phrase to yourself, such as, "Every little bit makes a big difference" or "Inch by inch, anything's a cinch." If you use planning, flexibility and imagination, you won't ever need to feel like a dropout again.
Saturday
Stop Eating Your Anger
I read the following article. Eating for some emotional reason has long been a topic amongst my friends & clients. Give the following a little thought.By Sally Shannon
Woman's Day, a publication of Hachette Filipacchi Media U.S.
Four years ago, Barbara Konwinski of Wyoming, Michigan, weighed 268 pounds. "I was so angry — just angry at my life in general," the 54-year-old teacher, mother and wife recalls. "I felt I had no control over anything."
Although she's normally cheerful and outgoing, a series of events that would challenge anyone — her husband's job loss when his company relocated, a house fire and a serious accident involving her oldest son — brought Barbara to an emotional low. And her weight to an all-time high. "Only food would appease me," she recalls. "So I would grab a cookie, eat it and then feel worse, because in addition to being angry and frustrated with my family's circumstances, I'd be angry with myself for eating. Then I would turn around and eat two more cookies."
Barbara was literally stuffing her anger, something many women who struggle with their weight do, experts say. This is how it works: You have a run-in at the office, you open your mail to find a monster bill or your teenager rolls her eyes at you and stomps away. Your next stop is the kitchen or perhaps the staff lounge, where somebody brought in a cake. Never mind that you have been making a conscious effort to eat less. Down goes the cake, the leftover pizza or whatever else is around.
"We've learned from thousands of patients that women often internalize their anger," says Gerard J. Musante, Ph.D., director of Structure House, a residential weight-loss center in Durham, North Carolina. "They use food to deal with the depression, emotional hurts and reduced self-esteem that follows."
"People who swallow their anger feel, for whatever reason, that they can't express it, so they resort to food," says Thomas Wadden, M.D., director of the Center for Weight and Eating Disorders at the University of Pennsylvania's medical school.
"The irony is, nobody enjoys eating when they're stuffing hostile feelings," Dr. Wadden adds. "Even if it's delicious, you may not notice the taste or how much you've eaten."
Eating out of anger or frustration often sparks binges, which can really pile on the pounds, says Howard Rankin, Ph.D., psychologist and author of Inspired to Lose. Rather than eating just one or two cookies, you eat the whole bag, only to then move on to other food items. Keeping anger under wraps also is draining, because it uses a lot of energy, says Dr. Rankin. "The angry person may feel very empty and very hungry, with a desperate need to eat."
Friday
Short on time?
Try interval training
Lack of time is the number one reason people give for not exercising. And lack of results once they do start exercising isn’t far behind. Interval training is a great solution for both of these common problems.
Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity. The Swedes came up with a term for this type of training: Fartlek, which means speed play.
Not only is it an efficient training method, fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes. Unlike traditional interval training, fartlek training does not involve specifically or accurately measured intervals. Instead, intervals are based according to the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.
The Advantages of Intervals
Interval training utilizes the body’s two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles, that uses oxygen to convert carbohydrates from various sources throughout the body into energy.
The anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.
Interval Basics
Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval or fartlek training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.
The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk 2 miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.
A great trick is to tell yourself that you’ll run a particular distance, from the blue car to the green house on the corner, for example, and then walk from the green house to the next telephone pole.
When you first start fartlek training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. This helps to break up the boredom and drudgery that often comes from doing the same thing day after day.
A More Advanced Approach
Despite its simplicity, it also is possible to take a very scientific approach to interval training, timing both the work and recovery intervals according to specific goals.
Consider the following four variables when designing an interval training program:
• Intensity (speed) of work interval
• Duration (distance or time) of work interval
• Duration of rest or recovery interval • Number of repetitions of each interval
Lack of time is the number one reason people give for not exercising. And lack of results once they do start exercising isn’t far behind. Interval training is a great solution for both of these common problems.
Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity. The Swedes came up with a term for this type of training: Fartlek, which means speed play.
Not only is it an efficient training method, fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes. Unlike traditional interval training, fartlek training does not involve specifically or accurately measured intervals. Instead, intervals are based according to the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.
The Advantages of Intervals
Interval training utilizes the body’s two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles, that uses oxygen to convert carbohydrates from various sources throughout the body into energy.
The anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.
Interval Basics
Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval or fartlek training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.
The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk 2 miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.
A great trick is to tell yourself that you’ll run a particular distance, from the blue car to the green house on the corner, for example, and then walk from the green house to the next telephone pole.
When you first start fartlek training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. This helps to break up the boredom and drudgery that often comes from doing the same thing day after day.
A More Advanced Approach
Despite its simplicity, it also is possible to take a very scientific approach to interval training, timing both the work and recovery intervals according to specific goals.
Consider the following four variables when designing an interval training program:
• Intensity (speed) of work interval
• Duration (distance or time) of work interval
• Duration of rest or recovery interval • Number of repetitions of each interval
Monday
What are omega 3 fatty acids?
A growing body of scientific research indicates that these healthy fats help prevent a wide range of medical problems, including cardiovascular disease, depression, asthma, and rheumatoid arthritis. Unlike the saturated fats found in butter and lard, omega 3 fatty acids are polyunsaturated. In chemistry class, the terms "saturated" and "polyunsaturated" refer to the number of hydrogen atoms that are attached to the carbon chain of the fatty acid. In the kitchen, these terms take on a far more practical meaning.
Polyunsaturated fats, unlike saturated fats, are liquid at room temperature and remain liquid when refrigerated or frozen. Monounsaturated fats, found in olive oil, are liquid at room temperature, but harden when refrigerated. When eaten in appropriate amounts, each type of fat can contribute to health. However, the importance of omega 3 fatty acids in health promotion and disease prevention cannot be overstated.
The three most nutritionally important omega 3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Alpha-linolenic acid is one of two fatty acids traditionally classified as "essential." The other fatty acid traditionally viewed as essential is an omega 6 fat called linoleic acid. These fatty acids have traditionally been classified as "essential" because the body is unable to manufacture them on its own and because they play a fundamental role in several physiological functions. As a result, we must be sure our diet contains sufficient amounts of both alpha-linolenic acid and linoleic acid.
Dietary sources of alpha-linolenic acid include flaxseeds, walnuts, hemp seeds, soybeans and some dark green leafy vegetables. Linoleic acid is found in high concentrations in corn oil, safflower oil, sunflower oil, and canola oil. Most people consume a much higher amount of linoleic acid than alpha-linolenic acid, which has important health consequences.
Polyunsaturated fats, unlike saturated fats, are liquid at room temperature and remain liquid when refrigerated or frozen. Monounsaturated fats, found in olive oil, are liquid at room temperature, but harden when refrigerated. When eaten in appropriate amounts, each type of fat can contribute to health. However, the importance of omega 3 fatty acids in health promotion and disease prevention cannot be overstated.
The three most nutritionally important omega 3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Alpha-linolenic acid is one of two fatty acids traditionally classified as "essential." The other fatty acid traditionally viewed as essential is an omega 6 fat called linoleic acid. These fatty acids have traditionally been classified as "essential" because the body is unable to manufacture them on its own and because they play a fundamental role in several physiological functions. As a result, we must be sure our diet contains sufficient amounts of both alpha-linolenic acid and linoleic acid.
Dietary sources of alpha-linolenic acid include flaxseeds, walnuts, hemp seeds, soybeans and some dark green leafy vegetables. Linoleic acid is found in high concentrations in corn oil, safflower oil, sunflower oil, and canola oil. Most people consume a much higher amount of linoleic acid than alpha-linolenic acid, which has important health consequences.
The body converts alpha-linolenic acid into two important omega 3 fats, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These fats can also be derived directly from certain foods, most notably cold-water fish including salmon, tuna, halibut, and herring. In addition, certain types of algae contain DHA. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development.
Omega 3 fats also play an important role in the production of powerful hormone-like substances called prostaglandins. Prostaglandins help regulate many important physiological functions including blood pressure, blood clotting, nerve transmission, the inflammatory and allergic responses, the functions of the kidneys and gastrointestinal tract, and the production of other hormones.
Omega 3 fatty acids may play a role in the prevention and/or treatment of the following health conditions:
Alzheimer's disease
Asthma
Attention deficit hyperactivity disorder (ADHD)
Bipolar disorder
Cancer
Cardiovascular disease
Depression
Diabetes
Eczema
High blood pressure
Huntington's disease
Lupus
Migraine headaches
Multiple sclerosis
Obesity
Osteoarthritis
Osteoporosis
Psoriasis
Rheumatoid arthritis
Alzheimer's disease
Asthma
Attention deficit hyperactivity disorder (ADHD)
Bipolar disorder
Cancer
Cardiovascular disease
Depression
Diabetes
Eczema
High blood pressure
Huntington's disease
Lupus
Migraine headaches
Multiple sclerosis
Obesity
Osteoarthritis
Osteoporosis
Psoriasis
Rheumatoid arthritis
What foods provide omega 3 fatty acids?
Salmon, flax seeds and walnuts are excellent sources of omega 3 fatty acids. Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds. Good sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and Brussels sprouts.
Salmon, flax seeds and walnuts are excellent sources of omega 3 fatty acids. Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds. Good sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and Brussels sprouts.
Friday
How to Battle Low Self-Esteem
Do you focus on your flaws and failures, rather than your positive attributes and accomplishments?Low self-esteem can result in a distorted self-image that can feed depression.
Most people feel bad about themselves from time to time. Temporary feelings of low self-esteem may be triggered by being treated poorly by someone else recently or in the past, or by a person's own judgments of him or herself. Low self-esteem is a constant companion for too many people, especially those who experience depression. If you go through life feeling bad about yourself needlessly, low self-esteem keeps you from enjoying life, doing the things you want to do, & working toward personal goals.
I am one to practice positive self talk. I can talk myself into feeling like Miss America on some days. Not that I ever will be but it is the act of filling my head space with good stuff so the bad stuff can not fit. Some have heard me on the "soap box" of positive self talk & not allowing anyone to bring you down. Why do we hand over our emotions to the negative words of others? Stop giving in to the negative people. Do they deserve that much control over your life? Stick & Stones....
Well, if self talk is not in your comfort zone then try making lists, rereading them often, & rewriting them from time to time. The process will help you to feel better about yourself. If you have a journal, you can write your lists there. If you don't, any piece of paper will do.
Make a list of :
At least 5 of your strengths, for example, persistence, courage, friendliness, creativity
At least 5 things you admire about yourself, for example, the way you have raised your children, your good relationship with someone, or your spirituality
The 5 greatest achievements in your life so far, like recovering from a serious illness, weight loss, or competing in a sporting event
At least 20 other accomplishments — they can be as simple as learning to tie your shoes, to getting an advanced college degree, or learning to use a computer
10 ways you can "treat" or reward yourself that don't include food and that don't cost anything, such as walking in woods, window-shopping, or chatting with a friend
10 things you can do to make yourself laugh
10 things you could do to help someone else
Things that you do that make you feel good about yourself
It is time to take a look inside yourself & discover the wonderful & beautiful you. The one God created & the one that is my friend.
Wednesday
What Luck?
I used to own several of these "good luck" charms as a kid. They came in a variety of colors. Don't remember receiving any luck but it was fun to pat. Do you know people with bad luck? You hear people say, “Oh! they are down on their luck,” or “If something bad is going to happen it will happen to him!” or “They are always in the wrong place at the wrong time.” I have been guilty myself. At times I think if I were walking in a field with 100 people I will be the one that finds the hole. That is bad luck.
This leads me to think… is it really bad luck or is it bad habits?" Or is it bad choices?"
You see, there is a difference. What we many times call bad luck is merely bad choices.
Let me explain: If you work hard, buy a new car, keep it up with regular maintenance and blow a tire driving down the road, that is bad luck.
However, if you drive on your tires until they are almost bald and drive at speeds higher than they are recommended for, and keep them at the wrong inflation level, and then the tire blows, that is not bad luck but bad choices. The tire blew because you chose not to buy new ones. The tire blew because you chose not to take the time to check your tire inflation level the last time you filled up the tank.
It is bad luck to leave your house on vacation and while you are away the gas line breaks and the house blows up. It is bad habits to not tend to taking care of your house, replacing the roof, painting, etc until it is a junk pile.
It is bad luck to be let go from a company that goes into meltdown because the CEO acted unethically and the stock tanks, forcing layoffs.
It is both bad choices and bad habits to be late to work everyday, display shoddy workmanship and have a bad attitude to the point that the boss fires you.
If you choose to frequent shady parts of town or risky establishments, and you get mugged, is that bad luck or bad choices?
You get the point. How often do we call something bad luck when it is really the result of bad habits or bad choices?
This really boils down to a matter of ownership of our lives and actions. Do we take full responsibility for our lives or not?
What about you? Do you experience bad luck? Or bad habits? Or bad choices?
The next time you hear someone say, "He's down on his luck," perhaps you ought to ask, "Or is he down on his choices?"
I have found that those who have good habits and make good choices tend to experience the better luck. So, if you want a little good luck, make some good choices and develop some good habits.
I read this quote in "some" magazine, "Luck is a dividend of sweat. The more you sweat, the luckier you get." Well, I am not so sure about that because I sweat everyday and I question “my luck.” Guess I need to focus on my choices.
This leads me to think… is it really bad luck or is it bad habits?" Or is it bad choices?"
You see, there is a difference. What we many times call bad luck is merely bad choices.
Let me explain: If you work hard, buy a new car, keep it up with regular maintenance and blow a tire driving down the road, that is bad luck.
However, if you drive on your tires until they are almost bald and drive at speeds higher than they are recommended for, and keep them at the wrong inflation level, and then the tire blows, that is not bad luck but bad choices. The tire blew because you chose not to buy new ones. The tire blew because you chose not to take the time to check your tire inflation level the last time you filled up the tank.
It is bad luck to leave your house on vacation and while you are away the gas line breaks and the house blows up. It is bad habits to not tend to taking care of your house, replacing the roof, painting, etc until it is a junk pile.
It is bad luck to be let go from a company that goes into meltdown because the CEO acted unethically and the stock tanks, forcing layoffs.
It is both bad choices and bad habits to be late to work everyday, display shoddy workmanship and have a bad attitude to the point that the boss fires you.
If you choose to frequent shady parts of town or risky establishments, and you get mugged, is that bad luck or bad choices?
You get the point. How often do we call something bad luck when it is really the result of bad habits or bad choices?
This really boils down to a matter of ownership of our lives and actions. Do we take full responsibility for our lives or not?
What about you? Do you experience bad luck? Or bad habits? Or bad choices?
The next time you hear someone say, "He's down on his luck," perhaps you ought to ask, "Or is he down on his choices?"
I have found that those who have good habits and make good choices tend to experience the better luck. So, if you want a little good luck, make some good choices and develop some good habits.
I read this quote in "some" magazine, "Luck is a dividend of sweat. The more you sweat, the luckier you get." Well, I am not so sure about that because I sweat everyday and I question “my luck.” Guess I need to focus on my choices.
Thursday
What’s Your Relationship with Food?
Food comes up in conversation every day. People ask, "What do you eat? or what are your gonna order?" When I am grocery shopping and see friends, my cart gets the once over. Just the other day I met a lady at the health food store wanting to buy everything I had because she thought I might know something she didn't. I hated to break it to her, there are no magic pills. If there were then obesity would be a thing of the past, we would all be pain free, and none of us would need concealed hand guns!I found some information from the American Institute of Cancer Research that I fouind interesting.
Eating in response to emotions and stress has been linked to being overweight for decades. The implication: People who haven’t learned traditional coping skills are more likely to engage in emotional eating, which then leads to overweight or obesity. Some experts now suggest this link may not be so clear-cut. Regardless of how emotional eating begins, recognizing the signs and developing a new approach to eating are essential skills that are necessary to build a healthier relationship with food and with yourself.
Much of the research on emotional eating focuses on poor coping skills. In a study published in the Journal of the American Dietetic Association in 2008, participants who said they were most likely to eat in response to their emotions (and least confident about being able to control their eating) were over 13 times more likely to be overweight or obese than those participants who reported the least emotional eating. In the study, the participants’ perceptions of their ability to cope with emotions and stress were strongly linked to excess weight. The inadequate coping skills included lack of strategies to change stressful situations and manage emotions.
Although people who engage in emotional eating may not face more stressful events than others, they often perceive situations as more stressful. While some researchers ascribe this to their poor coping skills, others note that the perception of stress depends on how much someone thinks is at stake. For example, people who feel a greater need to please people or to do things perfectly might find obstacles more stressful than those who do not have perfectionist tendencies.
Yet some researchers and therapists contest the very idea that emotional eating causes becoming overweight. For many overweight people, they argue, emotional eating results from the hunger and sense of deprivation that is caused by chronic dieting. According to the theory, when a dieter’s tight self-restraint breaks down as a result of stress, she often makes food choices that offer short-term gratification and relief from emotions, despite negative long-term physical and emotional results. Accordingly, supporters of this hypothesis note, overweight people who are not chronic dieters and do not practice unyielding self-restraint, do not respond to stress by eating.
Avoiding or ending emotional eating may require developing adaptive coping skills and creating stable eating habits to meet nutritional and hunger needs without fostering a sense of deprivation. Taking a class or reading a self-help book on problem-solving or stress-avoidance may work for some people, while others may find meeting face-to-face with a registered dietitian more helpful. Some emotional eaters may also wish to seek help from a mental health professional to develop effective solutions for dealing with stress and eating.
A review of studies that looked at factors affecting successful weight loss and weight maintenance found that success was not only affected by an individual’s social supports and stress-coping strategies, but was also impacted by establishing a physically active lifestyle and a regular meal rhythm that included breakfast.
In the end, key factors in helping people establish a more healthful relationship with food include: Eating regularly throughout the day when hungry and stopping when hunger ends; choosing healthful foods that promote sustained energy most of the time, while allowing an occasional treat to avoid feeling deprived; enjoying some kind of physical activity for at least an hour each day.
High-fat Fast-Foods
Too bad fast foods don't make us fast. The good news is that fast-food restaurants have all made great strides toward adding healthier choices to their menus. The bad news is that the majority of fast food offerings are still loaded with excess calories and fat. Those so-called 'value meals' may give you more for your money, but that means more for your waistline too.According to the American Heart Association recommendations, your daily fat intake should not be more than 30 percent of your total calories, with saturated fat contributing no more than 7 percent. For someone eating 2,000 calories a day, that means fewer than 600 calories from fat, or less than 66 grams. And within that total, saturated fat should be limited to fewer than 15 grams (if you are worried about high cholesterol or heart disease, that number should be even lower).
You can get nutrition information for most fast food restaurants on each company's Web site (for example, McDonald’s, Burger King and Subway). You can also check out chowbaby.com for a round up of nutritional information from a variety of eateries. (Note: All of these numbers came from each restaurant's site except for the information on Cinnabon and Boston Market, which came from chowbaby.com because those restaurants don't list nutritional info on their sites.)
Top 10 choices to Avoid—each of which contains obscene amounts of artery-clogging fats and, in some cases, nearly an entire day's worth of calories!
McDonald's Deluxe Breakfast is a smorgasbord of bad-for-you foods—including eggs, sausage, pancakes smothered in syrup and margarine, hash browns and a biscuit. In moderation, any of these items could be an OK (if occasional) breakfast, but add them together and you're looking at a grand total of 1,220 calories, 550 of them from fat, including 17 grams of saturated fat.
Burger King's Triple Whopper with Cheese is a perfect example of why more is not better. A regular Whopper with cheese already delivers 760 calories, with 47 grams of total fat including 16 grams of saturated fat. But when you triple it up, this meal tips the scales at 1,230 calories and 82 grams of fat including 32 grams of saturated fat. (And that's before you order a side of fries!)
Taco Bell Fiesta Taco Salad. You might think you're doing a good thing but don't let the word "salad" delude you into believing that this meal is healthy. This bowlful of goodies packs 860 calories and 46 grams of total fat, 14 grams of which are saturated fat.
If you dive into a Pizza Hut Stuffed Crust Meat Lover's Pie, you'd better warn your arteries in advance. Two slices of this will stuff you with 1,000 calories and 82 grams of total fat, 22 grams of them saturated.
Popping into Cinnabon for a Caramel Pecanbon isn't exactly a breakfast of champions. This gooey pastry packs 1,100 calories and 56 grams of fat, while providing virtually no worthwhile nutrients.
Boston Market is one of the better stops for quick, healthy bites, but you still have to watch what you order. For example, the menu includes a chicken pot pie that contains 750 calories and 46 grams of fat, including 14 grams of the saturated sort.
Subway may have several healthy sandwiches (the ones that helped poster-boy Jared slim down), but that doesn’t mean there aren't a few bad choices. Avoid the 6-inch Double Meat Classic Tuna, which, thanks to lots of artery-clogging cheese and mayonnaise, packs 790 calories and 55 grams of fat, including 16 grams of saturated fat.
Domino's ExtravaganZZa Feast deep-dish pizza is a feast indeed. The pie comes topped with pepperoni, ham, green pepper, onion, black olives, mushrooms, sausage, beef and extra cheese. That might help explain why it also comes with 860 calories, 46 grams of fat and 17 grams of saturated fat in just two slices.
At KFC, the fried chicken seems like an obviously unhealthy choice but it's actually not the fattiest item on the menu. The Mashed Potato Bowl with Gravy contains 690 calories and 31 grams of fat, nine of them saturated.
On a hot summer day, a stop at Dairy Queen seems like the perfect treat. But watch out that you're not treating yourself to more than you bargained for. A large serving of its Caramel CheeseQuake Blizzard means spooning up a whopping 1,290 calories, with 500 of those calories coming from fat, including 39 grams of saturated fat.
If you are trying to trim your waistline down check out some of your fast food favorites before you put them down the hatch. Better yet, stay away.
Friday
Wednesday
What is a Workout?
I received the following from a friend, don't know where it originated. Not that I believe "every" word is completely true but, I like it.
A workout is 25 percent perspiration and 75 percent determination.
Stated another way, it’s one-part physical exertion and three-parts self-discipline.
Doing it is easy, once you get started.
A workout makes you better today than you were yesterday.
It strengthens the body, relaxes the mind and toughens the spirit.
When you workout regularly, your problems seem to diminish and your confidence grows.
A workout is a personal triumph over laziness and procrastination.
It’s the badge of a winner,
the mark of an organized, goal-oriented person
who has taken charge of their destiny.
A workout is a wise use of time and an investment in excellence.
It’s a way of preparing for life’s challenges
and proving to yourself that you have what it takes to do what is necessary.
A workout is a form of rebirth.
When you finish a good workout,
you don’t simply feel better, you feel better about yourself!
A workout is 25 percent perspiration and 75 percent determination.
Stated another way, it’s one-part physical exertion and three-parts self-discipline.
Doing it is easy, once you get started.
A workout makes you better today than you were yesterday.
It strengthens the body, relaxes the mind and toughens the spirit.
When you workout regularly, your problems seem to diminish and your confidence grows.
A workout is a personal triumph over laziness and procrastination.
It’s the badge of a winner,
the mark of an organized, goal-oriented person
who has taken charge of their destiny.
A workout is a wise use of time and an investment in excellence.
It’s a way of preparing for life’s challenges
and proving to yourself that you have what it takes to do what is necessary.
A workout is a form of rebirth.
When you finish a good workout,
you don’t simply feel better, you feel better about yourself!
Friday
Shin Splints
Whether you're running after a soccer ball, jogging around the neighborhood or training for a marathon, you're at risk of running-related injuries. One of the most common injuries is shin splints (medial tibial stress syndrome).
The term "shin splints" refers to pain along the shinbone (tibia) — the large bone in the front of your lower leg. The pain is the result of an overload on the shinbone and the connective tissues that attach your muscles to the bone.
Shin splints are common among runners and other athletes. But the risk of shin splints is no reason to give up your morning jog or afternoon aerobics class. Most cases of shin splints can be treated with rest, ice and other self-care measures — and wearing proper footwear and modifying your exercise routine can help prevent shin splints from recurring.
Symptoms of shin splints:
Tenderness over the inside of the shin.
Lower leg pain which goes after a period of rest but comes back when running starts again.
Sometimes some swelling.
Lumps and bumps may be felt when feeling the inside of the shin bone.
Pain when the toes or foot are bent downwards.
A redness over the inside of the shin.
Possible causes include:
· Tight Achilles and calf muscles.
· An inexperienced runner just beginning to run.
· Running on uneven terrain.
· A sudden increase in faster running (speed work).
· A sudden change from soft to hard running surfaces.
· Running in worn down shoes.
· Excessive uphill running.
· Poor running mechanics which include excessive forward lean, excessive weight on the ball of the foot, running with toes pointed outward, landing too far back on the heels causing the foot to flap down, and overpronation.
There is a drill called silent running. Try running as quiet as possible. With the feet landing properly very little noise should be heard. Of all of the possible causes, pronation is the most likely to be overlooked.
Shin Splints Treatment
Treatment for shin splints is a simple as reducing pain and inflammation, identifying training and biomechancial problems which may have helped cause the injury initially, restoring muscles to their original condition and gradually returning to training.
What can the athlete do about shin splints?
Rest to allow the injury to heal.
Apply ice in the early stages, particularly when it is very painful. Cold therapy reduces pain and inflammation.
Stretch the muscles of the lower leg. In particular the tibialis posterior is associated with shin splints.
Wear shock absorbing insoles in shoes. This helps reduce the shock on the lower leg.
Maintain fitness with other non weight bearing exercises such as swimming, cycling or running in water.
Apply heat and use a heat retainer or shin and calf support after the initial acute stage and particularly before training. This can provide support and compression to the lower leg helping to reduce the strain on the muscles. It will also retain the natural heat which causes blood vessels to dilate and increases the flow of blood to the tissues.
Strengthening Exercises
· With a partner hold down the others feet which are flat on the ground. With resistance on their toes, have them lift their toes up.
· Sitting with left ankle on right knee, apply pressure to inside of foot (near large toe) with hand, and turn foot up and in, using leg muscles.
· Same position as above, apply pressure to outside of foot (near small toe) with hand, and turn foot down and out using leg muscles.
· Same position as above, apply pressure to top of foot (near toes) with hand, and lift foot using leg muscles. Repeat with right ankle on the left knee.
· Sitting on a table or chair attach a weight (a bucket filled with rocks works well) around the foot. Without bending your knee move the foot up and down from the ankle.
· Anchor one end of an elastic band to the leg of a table or sofa. Stretch the band, and then loop it around the end of the foot. Move the foot up and down and side to side against the bands resistance.
· Draw each letter of the alphabet with the big toe of each foot in the air.
· While standing erect raise up and down onto your toes several times. If that is too easy you can make it more challenging by performing the same exercise while standing on a step and allow your calves to stretch over the edge of the step.
· In a sitting position lower and raise the feet with the heels on the ground as high and quickly as possible for 60 seconds.
· Walking down steep hills.
· Walking on toes.
· Walking on heels.
· Walking with feet turned inward and outward.
· With socks off, gather up a towel that is flat on the floor, using only the toes.
· Pick up marbles using the toes.
· An increase in mileage should never exceed more than 10% per week.
Important
Anti inflammatory drugs along with rest and ice can help reduce inflammation, particularly in the early stages. However if the underlying causes such as tight muscles are not treated through stretching and sports massage techniques then the likelyhood of the injury returning is higher.
Power of Our Words
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You have it easily in your power to increase the sum total of this world's happiness now. How? By giving a few words of sincere appreciation to someone who is lonely or discouraged. Perhaps you will forget tomorrow the kind words you say today, but the recipient may cherish them over a lifetime." -- Dale Carnegie It is amazing what power our words have to lift others up. You know how it feels when someone says something nice to you: Your spirit soars, sometimes for hours or even days. This is one of the great gifts of human kind. Just as you have the ability to have your spirit lifted high, you also have the ability to lift someone else's spirit. Your kind words may be the fuel that gets someone through the day. Your words of encouragement may be what pushes someone to finally try something that becomes a tremendous success. The fact is, you never know what will result other than that the person will enjoy it very much, and that in and of itself may be the best reason of all to say those words you hold in your heart.
Here is a new challenge for you... tell someone how much you appreciate them. Be specific. Pick up the phone, walk into the other room, or email them. Whatever you need to do. How many times have you looked back on your days and wished you would have told someone something but for some reason held back. Short and sweet that is all someone needs.
Saturday
Survivors and Thrivers
I hope you have enjoyed the Summer. School is back in session & everyone’s routines should be getting established. As you look over you calendars & put priorities into place don’t forget your exercise routine. An important addition not only for your overall physical health but it's amazing what it can do for your mental well being.
One of the most watched television shows today is Survivor. We admire those who survive. We tune in every week to see who makes it next. But even better than being a survivor is to be one who thrives.
What are the differences between someone who survives and someone who thrives?
- A survivor gets by, a thriver gets ahead.
- A survivor is tired at the end, a thriver feels full of energy.
- A survivor has barely enough, a thriver has an abundance.
- A survivor is always on the edge, a thriver is on firm ground.
So how do we shift from being a survivor to becoming a thriver?
Here are a few steps to put you on your way.
First, start with some good input. Subscribe to some good magazines that will change your outlook and inspire you. And don't just subscribe to them - read them. Get audios and videos and listen to them and watch them. Renew your mind to become a person whose mindset is one of a person who thrives.
Second, get around people who are thriving. Join clubs and groups with people who are already thrivers. Develop friendships with them. Learn from them. Mimic their habits of thriving.
As you commit to these first two, you will see the time you spend watching and listening to junk go out the door. You will see that you are spending less and less time with those kinds of people who just want to survive.
Third, make a personal evaluation of your skills. What areas do you need to grow in? Now, get to work on those skills. An old quote says that the race isn't always won by the fast or the strong, but that's the way to bet! I'll take the person with skills to be the one who thrives every time. It won't work like that every time, but it will most of the time.
Fourth, make a commitment to a long-term, tenacious outlook. We have to do this in order to turn the ship around. If you are just a survivor, you can be a thriver, but it may take some time. Remember, this is for the rest of your life. There will be times of weakness. There will be times of hardship. If you are tenacious, you can, and will, thrive.
Fifth, understand that thrivers are almost always people of methodical discipline and order. They know that they have to have order in their lives and the order is what produces the ability to thrive. They thrive financially because they discipline themselves to save and invest rather than spend. They thrive physically because they are disciplined in what they eat and in how they exercise. Discipline will make you thrive.
Now is the time, take the above and get to work. You will no longer just survive. Instead, you will thrive. And that is going to feel great!
Tuesday
Foods that Build Brain Power
Every cell in your body needs a steady supply of oxygen and nutrients in order to stay alive and work properly, including brain cells. Because oxygen and nutrients are carried in the blood stream, anything that impedes blood flow will starve those all-important brain cells. The plain truth is that a healthy heart makes for a healthy brain. So keep your blood pressure and cholesterol in check, exercise regularly, don’t smoke and get at least seven hours of sleep each night. Some foods help the brain work better, some foods drag down brain performance. Be smart and feed your family foods that will make them smart (and also eat these foods yourself, too).
Brain Builders
· Avocados· Bananas
· Beef, lean
· Berries
· Brewer's yeast
· Broccoli
· Brown rice
· Brussel sprouts
· Cantaloupe
· Cheese
· Chicken
· Collard greens
· Eggs
· Flaxseed oil
· Legumes
· Milk
· Oatmeal
· Oranges
· Peanut butter
· Peas
· Potatoes
· Romaine lettuce
· Salmon
· Soybeans
· Spinach
· Tuna
· Turkey
· Wheat germ
· Yogurt
Brain Drainers
· Alcohol
· Artificial food colorings
· Artificial sweeteners
· Colas
· Corn syrup
· Frostings
· High-sugar "drinks"
· Hydrogenated fats
· Junk sugars
· Nicotine
· Overeating
· White bread
Saturday
Self Myofascial Release
Self myofascial release techniques (SMRT), although not new, have become more and more prominent amongst athletes and fitness enthusiasts alike. Therapists have embraced the use of myofascial release massage to reduce chronic pain and rehabilitate a range of injuries. Some therapists claim a long list of benefits, from curing tennis elbow to IBS relief. While some claims may be contentious, it seems likely that many sports men and women can benefit from this regenerative therapy.
It’s important to understanding two key terms in order to appreciate how self myofascial release technique acts favourably on the body. They are ’fascia’ and ’trigger points’.
Fascia is a specialized connective tissue layer surrounding muscles, bones and joints and gives support and protection to the body. It consists of three layers - the superficial fascia, the deep fascia and the subserous fascia. Fascia is one of the 3 types of dense connective tissue (the others being ligaments and tendons).
Trigger points have been defined as areas of muscle that are painful to palpation and are characterized by the presence of taut bands. Tissue can become thick, tough and knotted. They can occur in muscle, the muscle-tendon junctions, bursa, or fat pad. Sometimes, trigger points can be accompanied by inflammation and if they remain long enough, what was once healthy fascia is replaced with inelastic scar tissue.
It has been speculated that trigger points may lead to a variety of sports injuries - from camps to more serious muscle and tendon tears. The theory, which seems plausible, is that trigger points compromise the tissue structure in which they are located, placing a greater strain on other tissues that must compensate for its weakness. These in turn can break down and so the spiral continues.
According to many therapists, trigger points in the fascia can restrict or alter the motion about a joint resulting in a change of normal neural feedback to the central nervous system. Eventually, the neuromuscular system becomes less efficient, leading to premature fatigue, chronic pain and injury and less efficient motor skill performance. An athlete's worst nightmare!
According to many therapists, trigger points in the fascia can restrict or alter the motion about a joint resulting in a change of normal neural feedback to the central nervous system. Eventually, the neuromuscular system becomes less efficient, leading to premature fatigue, chronic pain and injury and less efficient motor skill performance. An athlete's worst nightmare!
What causes a trigger point to form?
The list of proposed causes includes acute physical trauma, poor posture or movement mechanics, over training, inadequate rest between training sessions and possibly even nutritional factors. Self myofascial release is a relatively simple technique that athletes can use to alleviate trigger points.
The list of proposed causes includes acute physical trauma, poor posture or movement mechanics, over training, inadequate rest between training sessions and possibly even nutritional factors. Self myofascial release is a relatively simple technique that athletes can use to alleviate trigger points.
Self Myofascial Release Exercises
For these exercises you will need a foam roll (which is very inexpensive). You can get them from anywhere that sell sports medicine or physical therapy supplies. Online, try http://www.power-systems.com/ who sell a variety of foam rolls.
For these exercises you will need a foam roll (which is very inexpensive). You can get them from anywhere that sell sports medicine or physical therapy supplies. Online, try http://www.power-systems.com/ who sell a variety of foam rolls.
Quadriceps Body is positioned face down with quadriceps on foam roll. It is very important to maintain proper core control (abdominal drawn-in & tight gluteus) to prevent low back compensations. Roll from pelvic bone to knee, emphasizing the lateral (outside) thigh. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
Place hands behind head or wrap arms around chest to clear the shoulder blades across the thoracic wall. Raise hips until unsupported. Stabilize the head in a “neutral” position. Roll mid-back area on the foam roll. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
General Guidelines
· Spend 1-2 minutes per self myofascial release technique on each each side.
· When a trigger point is found (painful area) hold for 30-45 seconds.
· Keep the abdominal muscles tight which provides stability to the lumbo-pelvic-hip complex.
· Remember to breathe slowly as this will help to reduce any tense reflexes caused by discomfort.
· Complete the self myofascial release exercises 1-2 x daily.
(by the way...I have no idea who the guy is in the pictures. I looked online to show you examples)
Sunday
Be a People Builder
A very good friend of mine sent this to me. I am passing it along.
Every one of us has seeds of greatness inside. Many times, we need others to come along and help stir up our gifts through an encouraging word. The Bible says to encourage one another daily. We should always be looking around us to see who we might bless with our words. We may never know how someone's entire life can change just through a simple, "You can do it. I believe in you."
For many of us, we would not be where we are today if someone had not cheered us on and believed in us. Their simple encouragement impacted our lives and caused us to rise higher. But, not everyone has lived in a positive, uplifting environment. You may be the only person that can speak life into those around you. Look for potential in others. Speak encouraging words to your friends, family and co-workers. If you do, then lives will be changed through a simple, "You can do it. I believe in you."
Every one of us has seeds of greatness inside. Many times, we need others to come along and help stir up our gifts through an encouraging word. The Bible says to encourage one another daily. We should always be looking around us to see who we might bless with our words. We may never know how someone's entire life can change just through a simple, "You can do it. I believe in you."
For many of us, we would not be where we are today if someone had not cheered us on and believed in us. Their simple encouragement impacted our lives and caused us to rise higher. But, not everyone has lived in a positive, uplifting environment. You may be the only person that can speak life into those around you. Look for potential in others. Speak encouraging words to your friends, family and co-workers. If you do, then lives will be changed through a simple, "You can do it. I believe in you."
Monday
Heart Rate Zones
Healthy Heart Zone
· This zone is 50 to 60% of your maximum heart rate. This is an easy and comfortable zone to exercise in.
· You will be able to carry on a full conversation in this zone, although you may be breathing a little heavier than usual.
· Walkers are often in this zone unless they press themselves to walk faster. Fitness walkers may alternate days of walking in this zone with days of exercising in the higher heart rate zones, to give a recovery/easy day.
· Your workout in this zone is less intense and won't give the most cardiorespiratory training benefits. But studies have shown that it works to help decrease body fat, blood pressure and cholesterol.
· In this zone, the body derives it energy by burning 10% carbohydrates, 5% protein and 85% fat.
Fitness Zone
· This zone is from 60 to 70% of your maximum heart rate.
· You will be breathing heavier but will still be able to speak in short sentences.
· You burn more calories per minute than in the healthy heart zone because the exercise is a little more intense - you are going faster and therefore covering more distance. The calories burned depend on the distance you cover and your weight more than any other factors.
· In this zone, your body fuels itself with 85% fat, 5% protein, and 10% carbohydrate.
· You get the same health benefits and fat-burning benefits as the healthy heart zone.
Aerobic Zone
· This zone is from 70-80% of your maximum heart rate.
· You will be breathing very hard and able only to speak in short phrases.
· This is the zone to aim for when training for endurance. It spurs your body to improve your circulatory system by building new blood vessels, and increases your heart and lung capacity.
· Aiming for 20 to 60 minutes in this zone is believed to give the best fitness training benefits.
· You burn 50% of your calories from fat, 50% from carbohydrate, and less than 1% from fat.
· With the increase in intensity, you burn more calories in the same amount of time, as you are covering more distance in that same time. Calories burned depend most on distance and your weight. If you go further in the same time, you burn more calories per minute.
· You may not be able to achieve this heart rate by walking, you may have to use racewalking technique or switch to jogging to get into this heart rate zone.
Anaerobic Zone - Threshold Zone
· This zone is 80 to 90% of your maximum heart rate.
· You will be unable to speak except a single, gasped word at a time.
· This intense exercise will improve the amount of oxygen you can consume - your VO2 maximum.
· This exertion level takes you to the limit where your body begins to produce lactic acid. Racewalkers use this zone to build their ability to go even faster.
· Workouts in this heart rate zone should be in the 10 to 20 minute range, or part of an interval training workout.
· You burn more calories per minute than with the lower heart rate workouts, as you are covering more distance per minute.
· The body burns 85% carbohydrates, 15% fat and less than 1% protein in this zone.
· You may not be able to achieve this heart rate by walking, you may need to use the racewalking technique or switch to jogging/running.
Red-Line Zone
· The top zone is from 90 to 100% of your maximum heart rate. You can't go any higher, and most people can't stay in this zone for more than a few minutes.
· You will be unable to speak except for gasping single words.
· This zone should only be used for short bursts during interval training, where you work intensely for a minute and then drop back down to a lower intensity for several minutes, and repeat.
· You should consult with your doctor to ensure you can work out at such a high heart rate safely.
· While you burn lots of calories per minute in this zone, 90% of them are carbohydrates, 10% fats, and less than 1% protein.
Which zone should you work out in? It is best to vary your workouts for length and intensity, and allow a recovery day between days of intense exercise in the aerobic, anaerobic, and red-line zone.
Sources: Chad Tackett, Global Health and Fitness, 2005. Dave McGovern racewalking workshop, 2006.
· This zone is 50 to 60% of your maximum heart rate. This is an easy and comfortable zone to exercise in.
· You will be able to carry on a full conversation in this zone, although you may be breathing a little heavier than usual.
· Walkers are often in this zone unless they press themselves to walk faster. Fitness walkers may alternate days of walking in this zone with days of exercising in the higher heart rate zones, to give a recovery/easy day.
· Your workout in this zone is less intense and won't give the most cardiorespiratory training benefits. But studies have shown that it works to help decrease body fat, blood pressure and cholesterol.
· In this zone, the body derives it energy by burning 10% carbohydrates, 5% protein and 85% fat.
Fitness Zone
· This zone is from 60 to 70% of your maximum heart rate.
· You will be breathing heavier but will still be able to speak in short sentences.
· You burn more calories per minute than in the healthy heart zone because the exercise is a little more intense - you are going faster and therefore covering more distance. The calories burned depend on the distance you cover and your weight more than any other factors.
· In this zone, your body fuels itself with 85% fat, 5% protein, and 10% carbohydrate.
· You get the same health benefits and fat-burning benefits as the healthy heart zone.
Aerobic Zone
· This zone is from 70-80% of your maximum heart rate.
· You will be breathing very hard and able only to speak in short phrases.
· This is the zone to aim for when training for endurance. It spurs your body to improve your circulatory system by building new blood vessels, and increases your heart and lung capacity.
· Aiming for 20 to 60 minutes in this zone is believed to give the best fitness training benefits.
· You burn 50% of your calories from fat, 50% from carbohydrate, and less than 1% from fat.
· With the increase in intensity, you burn more calories in the same amount of time, as you are covering more distance in that same time. Calories burned depend most on distance and your weight. If you go further in the same time, you burn more calories per minute.
· You may not be able to achieve this heart rate by walking, you may have to use racewalking technique or switch to jogging to get into this heart rate zone.
Anaerobic Zone - Threshold Zone
· This zone is 80 to 90% of your maximum heart rate.
· You will be unable to speak except a single, gasped word at a time.
· This intense exercise will improve the amount of oxygen you can consume - your VO2 maximum.
· This exertion level takes you to the limit where your body begins to produce lactic acid. Racewalkers use this zone to build their ability to go even faster.
· Workouts in this heart rate zone should be in the 10 to 20 minute range, or part of an interval training workout.
· You burn more calories per minute than with the lower heart rate workouts, as you are covering more distance per minute.
· The body burns 85% carbohydrates, 15% fat and less than 1% protein in this zone.
· You may not be able to achieve this heart rate by walking, you may need to use the racewalking technique or switch to jogging/running.
Red-Line Zone
· The top zone is from 90 to 100% of your maximum heart rate. You can't go any higher, and most people can't stay in this zone for more than a few minutes.
· You will be unable to speak except for gasping single words.
· This zone should only be used for short bursts during interval training, where you work intensely for a minute and then drop back down to a lower intensity for several minutes, and repeat.
· You should consult with your doctor to ensure you can work out at such a high heart rate safely.
· While you burn lots of calories per minute in this zone, 90% of them are carbohydrates, 10% fats, and less than 1% protein.
Which zone should you work out in? It is best to vary your workouts for length and intensity, and allow a recovery day between days of intense exercise in the aerobic, anaerobic, and red-line zone.
Sources: Chad Tackett, Global Health and Fitness, 2005. Dave McGovern racewalking workshop, 2006.
Thursday
Fat Burning Zone
Do you exercise because you want to lose weight? If so, you probably know that cardio exercise is a key factor in helping you lose weight. Many people are warned to stay within their 'fat burning' zone for the best results, but do you really burn more fat if you work at lower intensities? Is it the most effective way to help you lose weight?
The body does burn a higher percentage of calories from fat in the 'fat burning zone' or at lower intensities. But, at higher intensities, you burn a greater number of overall calories which is what you should be concerned about when trying to lose weight. The chart below details the fat calories expended by a 130-pound woman during cardio exercise:
Low Intensity - 60-65% MHR High Intensity - 80-85% MHR
Total Calories expended per min. Low 4.86 High 6.86
Fat Calories expended per min. Low 2.43 High 2.7
Total Calories expended in 30 min. Low 146 High 206
Total Fat calories expended in 30 min. Low 73 High 82
Percentage of fat calories burned Low 50% High 39.85%
From The 24/5 Complete Personal Training Manual, 24 Hour Fitness, 2000
In this example, the woman burns more total calories and more fat calories at a higher intensity. This isn't to say that low intensity exercise doesn't have it's place. In fact, endurance workouts should be a staple of a complete fitness program along with shorter, higher intensity workouts or even interval workouts which are a great way to burn calories and build endurance. To figure out your own intensity levels, start by calculating your target heart rate zone.
What is Your Target Heart Rate?
In order to figure out which zone you're in, you first need to figure out what your own target heart rate is. You can do this by using the Karvonen Formula. You can also use any number of target heart rate calculators to get your heart rate zone, but many of them do not incorporate your resting heart rate (which makes it a bit more accurate).
Below is an example of the Karvonen formula for a 48 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.):
220 - 48 (age) = 172
172 - 65 (resting heart rate) = 107
107 x 65% (low end of heart rate) = 70 + 65 (resting HR) = 135
107 x 85% (high end) = 91 + 65 (resting HR) = 156
The target heart rate zone for this person would be 135 to 156
For this person to work in the 'fat burning' zone, he would need to stay around 135 beats per minute or lower. To work within the 'cardio' zone, he would need to work at 136 bpm or higher.
The body does burn a higher percentage of calories from fat in the 'fat burning zone' or at lower intensities. But, at higher intensities, you burn a greater number of overall calories which is what you should be concerned about when trying to lose weight. The chart below details the fat calories expended by a 130-pound woman during cardio exercise:
Low Intensity - 60-65% MHR High Intensity - 80-85% MHR
Total Calories expended per min. Low 4.86 High 6.86
Fat Calories expended per min. Low 2.43 High 2.7
Total Calories expended in 30 min. Low 146 High 206
Total Fat calories expended in 30 min. Low 73 High 82
Percentage of fat calories burned Low 50% High 39.85%
From The 24/5 Complete Personal Training Manual, 24 Hour Fitness, 2000
In this example, the woman burns more total calories and more fat calories at a higher intensity. This isn't to say that low intensity exercise doesn't have it's place. In fact, endurance workouts should be a staple of a complete fitness program along with shorter, higher intensity workouts or even interval workouts which are a great way to burn calories and build endurance. To figure out your own intensity levels, start by calculating your target heart rate zone.
What is Your Target Heart Rate?
In order to figure out which zone you're in, you first need to figure out what your own target heart rate is. You can do this by using the Karvonen Formula. You can also use any number of target heart rate calculators to get your heart rate zone, but many of them do not incorporate your resting heart rate (which makes it a bit more accurate).
Below is an example of the Karvonen formula for a 48 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.):
220 - 48 (age) = 172
172 - 65 (resting heart rate) = 107
107 x 65% (low end of heart rate) = 70 + 65 (resting HR) = 135
107 x 85% (high end) = 91 + 65 (resting HR) = 156
The target heart rate zone for this person would be 135 to 156
For this person to work in the 'fat burning' zone, he would need to stay around 135 beats per minute or lower. To work within the 'cardio' zone, he would need to work at 136 bpm or higher.
Tuesday
Are You an Optimist or a Pessimist?
I've been giving some thought lately to optimism and pessimism. Basically, these are attitudes. Attitudes that shape and formulate our lives. In short, our optimism or pessimism is this: The way we interpret the past. The way we experience and view the present. The way we imagine the future.
Have you given much thought about how your attitude, whether you are an optimist or a pessimist, affects your family, business, church, organization or school? Have you thought about how it affects you personally?
What is optimism? It is a belief that things in our past were good for us, even if that means they were hard and taught us lessons. It is also the belief that things will be better in the future.
Here are some contrasts between optimism and pessimism and how they affect us:
Optimism breathes life. Pessimism drains you.
Optimism helps you to take needed risks. Pessimism plays it safe and doesn't accomplish much.
Optimism improves those around you. Pessimism drags them down.
Optimism inspires people. Pessimism deflates people.
There is only one way that optimism and pessimism are the same, and that is they are both self-fulfilling. If you are an optimist, you will generally find that good things happen to you. And if you are a pessimist, you will find yourself in the not-so-good situations more often than not.
So can a person just become an optimist? I believe with practice YES. We can choose to look at the world any way we want to. We can choose to look at the world and think the worst, or we can tell ourselves the good things about each situation. As you find yourself looking at your life, begin to view it through the eyes of an optimist, and you will reap the rewards, and so will the people around you.
There are tremendous benefits to being an optimist. But there are some pessimists out there who will say, "But that isn't realistic." I say "Who cares?" If things go awry, at least I have spent my time beforehand enjoying life and not worrying about it. And, being an optimist, I would view the "negative" situation as an opportunity to learn. So I can even look forward to my failures because they will be stepping stones to my future.
Have you given much thought about how your attitude, whether you are an optimist or a pessimist, affects your family, business, church, organization or school? Have you thought about how it affects you personally?
What is optimism? It is a belief that things in our past were good for us, even if that means they were hard and taught us lessons. It is also the belief that things will be better in the future.
Here are some contrasts between optimism and pessimism and how they affect us:
Optimism breathes life. Pessimism drains you.
Optimism helps you to take needed risks. Pessimism plays it safe and doesn't accomplish much.
Optimism improves those around you. Pessimism drags them down.
Optimism inspires people. Pessimism deflates people.
There is only one way that optimism and pessimism are the same, and that is they are both self-fulfilling. If you are an optimist, you will generally find that good things happen to you. And if you are a pessimist, you will find yourself in the not-so-good situations more often than not.
So can a person just become an optimist? I believe with practice YES. We can choose to look at the world any way we want to. We can choose to look at the world and think the worst, or we can tell ourselves the good things about each situation. As you find yourself looking at your life, begin to view it through the eyes of an optimist, and you will reap the rewards, and so will the people around you.
There are tremendous benefits to being an optimist. But there are some pessimists out there who will say, "But that isn't realistic." I say "Who cares?" If things go awry, at least I have spent my time beforehand enjoying life and not worrying about it. And, being an optimist, I would view the "negative" situation as an opportunity to learn. So I can even look forward to my failures because they will be stepping stones to my future.
Friday
Tuesday
Questions? Thoughts? Ideas? Words of Wisdom?
Emails keep popping in asking how can you post things you want to share, whether it is a question, an idea or an experience. Let's try this. I will add a monthly "Adventure" post that way each month we can add to it. Give it a go!
Sunday
How Old Would You Be, If You Didn't Know How Old You Were?
Think about that question. If suddenly your birth date was stricken from your memory, how old would you feel? Consider your physical health, your mental health, and most importantly, how you feel about yourself. Would you be younger or older than your birth date?Now consider those people that you know in your life of whom it's often said, "he/she is so young for their age." Why is that? Generally these are people who are fully engaged in their lives. They "make" rather than "take" time for the things they care about-despite the same pressures we all have. Chances are they to have jobs, children, aging parents, and a mortgage. In spite of this they participate in forms of exercise, and leisure activities that they enjoy. They get sick, and have work deadlines, but get right back at it, once these pass. They also make conscious decisions about everything from their eating habits, to letting go of worry, and laughing.
Every one of us has the capability of living this way regardless of our circumstances. It takes a conscious decision to start making changes that serve us, one "simple step" at a time. Keep in mind that these do not have to be enormous, life changing habits that require a complete schedule re-write. They can include starting a bedtime ritual so you can sleep more peacefully, drinking less caffeine late in the day, bringing whole fruit to work every day, beginning a walking ritual at least twice a week, or performing some strength training exercises for 10 minutes in the evening.
Here's an exercise for you to try that can be life changing. Think about 2-3 things that you could start doing today that would have the greatest impact on your personal health, and write them down. Now look at your weekly schedule, and see where these new habits might fit, or, where you might write down a reminder for yourself, e.g. "Drink more water", "Last caffeinated beverage by 2:00 p.m." Make these appointments with yourself and treat them with the same sense of purpose that you do those with others. If you have to cancel for some reason, re-schedule immediately.
Remember to start with small changes. These are the ones that will build your confidence, and lead to larger ones. Are you younger, or older than your birth date? Start today, and start feeling younger.
Wednesday
Change begins with Choice
Change is a constant choice. Change comes in all sizes. From the simple to the complex. From person to person change is relative considering your place in life at that moment. The changes you make today could be your hairstyle & food choices, weight loss & exercise, still others might be attitude & old habits. All these are simple to some & difficult to others. Whatever your life needs to make a change... it comes down to choice. I read the following article & want to pass it on.
Any day we wish; we can discipline ourselves to change it all. Any day we wish; we can open the book that will open our mind to new knowledge. Any day we wish; we can start a new activity. Any day we wish; we can start the process of life change. We can do it immediately, or next week, or next month, or next year.
We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labor, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, "The fault is not in the stars, but in ourselves." We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today. Those who are in search of the good life do not need more answers or more time to think things over to reach better conclusions. They need the truth. They need the whole truth. And they need nothing but the truth.
We cannot allow our errors in judgment, repeated every day, to lead us down the wrong path. We must keep coming back to those basics that make the biggest difference in how our life works out. And then we must make the very choices that will bring life, happiness and joy into our daily lives.
And if I may be so bold to offer my last piece of advice for someone seeking and needing to make changes in their life - If you don't like how things are, change it! You're not a tree. You have the ability to totally transform every area in your life - and it all begins with your very own power of choice.
By: Jim Rohn
Any day we wish; we can discipline ourselves to change it all. Any day we wish; we can open the book that will open our mind to new knowledge. Any day we wish; we can start a new activity. Any day we wish; we can start the process of life change. We can do it immediately, or next week, or next month, or next year.
We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labor, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, "The fault is not in the stars, but in ourselves." We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today. Those who are in search of the good life do not need more answers or more time to think things over to reach better conclusions. They need the truth. They need the whole truth. And they need nothing but the truth.
We cannot allow our errors in judgment, repeated every day, to lead us down the wrong path. We must keep coming back to those basics that make the biggest difference in how our life works out. And then we must make the very choices that will bring life, happiness and joy into our daily lives.
And if I may be so bold to offer my last piece of advice for someone seeking and needing to make changes in their life - If you don't like how things are, change it! You're not a tree. You have the ability to totally transform every area in your life - and it all begins with your very own power of choice.
By: Jim Rohn
Sunday
Hot Topic: Energy Drinks
The consumption of canned, bottled, or mix your own energy drinks come in all sizes. People drink them for various reasons, but most often I see the bottles being popped at the gym. Anything for a good workout, a better workout, the best workout! They are magically delicious, only not always so magical & not so delicious.
People ask, "What do you do for energy?" Not considerng my ADHD is unmedicated (little laugh)...I start my day with coffee & yes I add creamer & sweetner. When the coffee pot is put away till my head hits the pillow, my energy comes from the foods I eat & water. Oh believe me, I have tried all sorts of energy supplements. Some threw my body into a nervous mess, some made me feel like pinching heads off, every once in a while I got the "all time high" workout, while others made me hungry. None good enough to warrant the expense.
Some time has passed since I last used energy boosters. With all the rave of new "stuff" I decided to try some of the most popular products seen on the market or in my friends hands. Sure there are some I have not tried & will not try. Calorie & sugar content are important. Staying clear of the jiggies & a trip to the ER. And I wanted a decent flavor. Too much to ask?
My conclusion was FRS. You can read about it & go to the website for more info. If you are looking for a pick-er-upper it is pretty good & from information gathered has other health benefits. The price at GNC is nearly $10 for 4 cans. That crazy Redline (some of you drink) is about the same price.
FRS was originally tested and refined by doctors at the Harvard University Dana Farber Cancer Institute as a fatigue fighting and general health drink. It was then discovered by endurance athletes who found that it boosted and sustained their peak athletic performance while supporting their overall health. Now FRS is used by anyone who wants a sustained healthy energy boost.
The key ingredient in FRS is Quercetin. (pronounced: KWAIR-suh-ten) Quercetin is a natural antioxidant found in the skins of apples, blueberries, and onions. It protects the adrenaline that your body naturally creates to give you energy for small daily tasks like staying awake at work and big events like running a marathon. Quercetin allows your body to use energy more efficiently so you feel more energy for a longer amount of time.
All Quercetin isn't the same though. FRS uses only the highest purity Quercetin available and combines it with a patented mix of vitamins, metabolic enhancers, and antioxidants to allow your body to fully absorb it. The Quercetin in FRS is the only Quercetin with official FDA GRAS (Generally Recognized as Safe) status.
In addition to boosting energy, Quercetin has been studied by the US government for its immune system boosting properties. You can read about the US DARPA funded study as well as other independent studies at http://www.frs.com/
Thursday
30 Minute Mood Makeover
Happiness Is All in Your Head
We've got a surefire way to keep the happy feelings pouring in. And you don't have to inhale. Just grab your workout shoes and get going. Research now confirms it: Sustained aerobic exercise can give you a natural high.
Researchers recently noted all sorts of endorphin activity when they studied the brain scans of people who'd gone for a 2-hour run. Their emotion- and mood-controlling brain regions were particularly saturated with the feel-good hormones. But you don't necessarily have to run marathons to boost the natural mood-enhancing chemicals in your blood. In fact, you might not need to run at all.
30 Minute Mood Make-Over
A better mood may be a mere 30 minutes away. Research shows that regular exercise helps alleviate depression and improve well-being over the long term. Now a new study suggests that the mood-enhancing benefits of physical activity may be apparent after a single 30-minute workout. The next time you feel down, grab your gym shoes and give yourself the gift of a 30-minute power walk.
In a recent study, a single 30-minute treadmill workout done at moderate intensity eased depression and increased energy levels. In the study, participants were randomly divided into two groups. People in one group were asked to walk on a treadmill for 30 minutes, exercising at 60 to 70 percent of their maximum heart rate, as determined by age. The other group rested for a period of 30 minutes. Both groups reported relief from depressive symptoms afterward, including a reduction in confusion, anger, distress, and fatigue. However, those who exercised reported significant improvement in their sense of well-being, a benefit not expressed by participants assigned to 30 minutes of rest. Although many kinds of depression may respond to exercise, severe depression may require professional intervention in the form of counseling, medication, or both. If you're feeling depressed, see your healthcare provider for an evaluation.
American Council on Exercise (2008)
We've got a surefire way to keep the happy feelings pouring in. And you don't have to inhale. Just grab your workout shoes and get going. Research now confirms it: Sustained aerobic exercise can give you a natural high.
Researchers recently noted all sorts of endorphin activity when they studied the brain scans of people who'd gone for a 2-hour run. Their emotion- and mood-controlling brain regions were particularly saturated with the feel-good hormones. But you don't necessarily have to run marathons to boost the natural mood-enhancing chemicals in your blood. In fact, you might not need to run at all.
30 Minute Mood Make-Over
A better mood may be a mere 30 minutes away. Research shows that regular exercise helps alleviate depression and improve well-being over the long term. Now a new study suggests that the mood-enhancing benefits of physical activity may be apparent after a single 30-minute workout. The next time you feel down, grab your gym shoes and give yourself the gift of a 30-minute power walk.
In a recent study, a single 30-minute treadmill workout done at moderate intensity eased depression and increased energy levels. In the study, participants were randomly divided into two groups. People in one group were asked to walk on a treadmill for 30 minutes, exercising at 60 to 70 percent of their maximum heart rate, as determined by age. The other group rested for a period of 30 minutes. Both groups reported relief from depressive symptoms afterward, including a reduction in confusion, anger, distress, and fatigue. However, those who exercised reported significant improvement in their sense of well-being, a benefit not expressed by participants assigned to 30 minutes of rest. Although many kinds of depression may respond to exercise, severe depression may require professional intervention in the form of counseling, medication, or both. If you're feeling depressed, see your healthcare provider for an evaluation.
American Council on Exercise (2008)
Wednesday
Do you like nuts?
I read an article from "Runner's World" about nuts & which are good to eat & why. Since I enjoy all nuts I thought this was a good one to pass on.
Nuts have long had a bad rap for being high in fat and calories, prompting weight-conscious runners to relegate nuts to their lists of forbidden foods. But as researchers take a closer look at walnuts, almonds, and other nuts, they're discovering these delicious, crunchy foods are packed with vitamins, minerals, and antioxidants. And that fat we were so wary of? Turns out it's good for our hearts — and our running.
That was the conclusion of the Food and Drug Administration (FDA), which released a qualified health claim in 2003 that states eating 1.5 ounces (about a handful) of nuts a day may reduce the risk of heart disease. That's because most of the fat in nuts is monounsaturated and polyunsaturated, which have been shown to lower levels of LDL (so-called "bad" cholesterol). "These fats are important for runners because they have an anti-inflammatory effect on the body," says Nancy Clark, R.D., "and can help repair tiny muscle injuries that create inflammation."
Not just any nut will do, however. The FDA includes six nuts in its qualified health claim, but a few others didn't make the cut, including Brazils, macadamias, and cashews. These nuts have relatively high levels of saturated fat, which over time can clog arteries and lead to heart disease. It's also a good idea to steer clear of prepackaged nut mixes, which are often coated in oils and salt. Instead, buy the following types of nuts raw and toast them in the oven or on the stove top to bring out their full, rich flavor.
WALNUTS
Why: Walnuts are very rich in the plant-based omega-3 fatty acid ALA. This type of fatty acid isn't as effective as the kind found in fish, but a recent study indicates that ALA decreases inflammation that can damage arteries and may help reduce the breakdown of bone. Studies have also shown that walnuts can increase levels of HDL (known as good cholesterol) while lowering LDL.
How: Add walnut oil to salad dressing or use crushed walnuts to make a pesto sauce. Saute chopped walnuts and mix into taco meat for added crunch.
One ounce = 14 halves 185 calories, 4 g protein, 19 g fat
ALMONDS
Why: A recent study found that the fiber in almonds actually blocks some of the nut fat from being digested and absorbed; participants also reported feeling satisfied after eating almonds, so they naturally compensated for the calories in the nuts by eating less during the day. One serving of almonds provides 35 percent of the Daily Value (DV) for vitamin E, a powerful antioxidant that may help protect against diseases such as Alzheimer's.
How: Add almonds to your breakfast cereal or yogurt. Mix into chicken salad, or indulge in a few dark-chocolate-covered almonds for a double boost of antioxidants.
One ounce = 23 nuts 163 calories, 6 g protein, 14 g fat
PEANUTS
Why: Peanuts are technically not nuts — they're legumes and belong to the same family as beans and peas. They have a low glycemic index, which means they're digested slowly and help maintain a balanced blood-sugar level. Peanuts also contain resveratrol, the same phytochemical found in red wine thought to protect against heart disease.
How: Use peanut butter as a sauce base for a Thai noodle dish. Lightly brown peanuts in a skillet and add them to a stir-fry, or chop and bake them into muffins.
One ounce = 28 nuts 166 calories, 7 g protein, 14 g fat
PISTACHIOS
Why: These tasty, little green nuts are high in lutein, an antioxidant typically found in dark leafy vegetables that's been shown to protect our eyes from macular degeneration. In one recent study, participants who ate 1.5 ounces of pistachios every day lowered their total cholesterol levels, while participants who ate three ounces a day saw an even more dramatic drop.
How: Sprinkle pistachios on shrimp or scallops (or on ice cream for dessert). Add crushed pistachios to meat loaf in place of some of the beef or bread crumbs.
One ounce = 49 pistachios 158 calories, 6 g protein, 13 g fat
PECANS
Why: A 2004 study ranked the antioxidant capacity of 100 different foods and found that pecans are one of the top 15 sources of antioxidants. In another study, pecan antioxidants were shown to prevent LDL from building up in arteries and lowered total cholesterol levels. Compared with other nuts, pecans have one of the highest levels of phytosterols, a group of plant chemicals that may help protect against cardiovascular disease.
How: Add pecans to pancake batter, or coarsely chop and toss with pasta. Mix finely chopped pecans with bread crumbs and use as a coating on any broiled fish.
One ounce = 19 halves 196 calories, 3 g protein, 20 g fat
HAZELNUTS
Why: Hazelnuts have the highest nut level of folate, a B vitamin known to reduce the risk of birth defects. Research indicates that it, along with other B vitamins, may also lower the risk of heart disease, cancer, and depression. Hazelnuts contain moderate levels of potassium, calcium, and magnesium, all of which can help lower blood pressure.
How: Add roasted hazelnuts to asparagus with lemon vinaigrette. They also go well with sweets, like granola yogurt parfaits.
One ounce = 21 nuts 178 calories, 4 g protein, 17 g fat
Just a Few
Eat nuts with saturated fat sparingly
Brazil
One Ounce Equals: 6 nuts, 186 calories, 4 g protein, 19 g total fat
The Bad News: 4 g saturated fat per one-ounce serving
The Good News: Highest amount of selenium of any food; this mineral helps eliminate free radicals that can lead to cancer
Macadamia
One Ounce Equals: 11 nuts, 204 calories, 2 g protein, 21 g total fat
The Bad News: 3 g saturated fat and more calories than any other nut
The Good News: High in thiamine, a type of B vitamin that helps metabolize carbohydrates into energy
Cashews
One Ounce Equals: 18 nuts, 157 calories, 5 g protein, 12 g total fat
The Bad News: 2.5 g saturated fat per one-ounce serving
The Good News: Rich in copper and magnesium, as well as zinc, which is important for a healthy immune system.
Nuts have long had a bad rap for being high in fat and calories, prompting weight-conscious runners to relegate nuts to their lists of forbidden foods. But as researchers take a closer look at walnuts, almonds, and other nuts, they're discovering these delicious, crunchy foods are packed with vitamins, minerals, and antioxidants. And that fat we were so wary of? Turns out it's good for our hearts — and our running.
That was the conclusion of the Food and Drug Administration (FDA), which released a qualified health claim in 2003 that states eating 1.5 ounces (about a handful) of nuts a day may reduce the risk of heart disease. That's because most of the fat in nuts is monounsaturated and polyunsaturated, which have been shown to lower levels of LDL (so-called "bad" cholesterol). "These fats are important for runners because they have an anti-inflammatory effect on the body," says Nancy Clark, R.D., "and can help repair tiny muscle injuries that create inflammation."
Not just any nut will do, however. The FDA includes six nuts in its qualified health claim, but a few others didn't make the cut, including Brazils, macadamias, and cashews. These nuts have relatively high levels of saturated fat, which over time can clog arteries and lead to heart disease. It's also a good idea to steer clear of prepackaged nut mixes, which are often coated in oils and salt. Instead, buy the following types of nuts raw and toast them in the oven or on the stove top to bring out their full, rich flavor.
WALNUTS
Why: Walnuts are very rich in the plant-based omega-3 fatty acid ALA. This type of fatty acid isn't as effective as the kind found in fish, but a recent study indicates that ALA decreases inflammation that can damage arteries and may help reduce the breakdown of bone. Studies have also shown that walnuts can increase levels of HDL (known as good cholesterol) while lowering LDL.
How: Add walnut oil to salad dressing or use crushed walnuts to make a pesto sauce. Saute chopped walnuts and mix into taco meat for added crunch.
One ounce = 14 halves 185 calories, 4 g protein, 19 g fat
ALMONDS
Why: A recent study found that the fiber in almonds actually blocks some of the nut fat from being digested and absorbed; participants also reported feeling satisfied after eating almonds, so they naturally compensated for the calories in the nuts by eating less during the day. One serving of almonds provides 35 percent of the Daily Value (DV) for vitamin E, a powerful antioxidant that may help protect against diseases such as Alzheimer's.
How: Add almonds to your breakfast cereal or yogurt. Mix into chicken salad, or indulge in a few dark-chocolate-covered almonds for a double boost of antioxidants.
One ounce = 23 nuts 163 calories, 6 g protein, 14 g fat
PEANUTS
Why: Peanuts are technically not nuts — they're legumes and belong to the same family as beans and peas. They have a low glycemic index, which means they're digested slowly and help maintain a balanced blood-sugar level. Peanuts also contain resveratrol, the same phytochemical found in red wine thought to protect against heart disease.
How: Use peanut butter as a sauce base for a Thai noodle dish. Lightly brown peanuts in a skillet and add them to a stir-fry, or chop and bake them into muffins.
One ounce = 28 nuts 166 calories, 7 g protein, 14 g fat
PISTACHIOS
Why: These tasty, little green nuts are high in lutein, an antioxidant typically found in dark leafy vegetables that's been shown to protect our eyes from macular degeneration. In one recent study, participants who ate 1.5 ounces of pistachios every day lowered their total cholesterol levels, while participants who ate three ounces a day saw an even more dramatic drop.
How: Sprinkle pistachios on shrimp or scallops (or on ice cream for dessert). Add crushed pistachios to meat loaf in place of some of the beef or bread crumbs.
One ounce = 49 pistachios 158 calories, 6 g protein, 13 g fat
PECANS
Why: A 2004 study ranked the antioxidant capacity of 100 different foods and found that pecans are one of the top 15 sources of antioxidants. In another study, pecan antioxidants were shown to prevent LDL from building up in arteries and lowered total cholesterol levels. Compared with other nuts, pecans have one of the highest levels of phytosterols, a group of plant chemicals that may help protect against cardiovascular disease.
How: Add pecans to pancake batter, or coarsely chop and toss with pasta. Mix finely chopped pecans with bread crumbs and use as a coating on any broiled fish.
One ounce = 19 halves 196 calories, 3 g protein, 20 g fat
HAZELNUTS
Why: Hazelnuts have the highest nut level of folate, a B vitamin known to reduce the risk of birth defects. Research indicates that it, along with other B vitamins, may also lower the risk of heart disease, cancer, and depression. Hazelnuts contain moderate levels of potassium, calcium, and magnesium, all of which can help lower blood pressure.
How: Add roasted hazelnuts to asparagus with lemon vinaigrette. They also go well with sweets, like granola yogurt parfaits.
One ounce = 21 nuts 178 calories, 4 g protein, 17 g fat
Just a Few
Eat nuts with saturated fat sparingly
Brazil
One Ounce Equals: 6 nuts, 186 calories, 4 g protein, 19 g total fat
The Bad News: 4 g saturated fat per one-ounce serving
The Good News: Highest amount of selenium of any food; this mineral helps eliminate free radicals that can lead to cancer
Macadamia
One Ounce Equals: 11 nuts, 204 calories, 2 g protein, 21 g total fat
The Bad News: 3 g saturated fat and more calories than any other nut
The Good News: High in thiamine, a type of B vitamin that helps metabolize carbohydrates into energy
Cashews
One Ounce Equals: 18 nuts, 157 calories, 5 g protein, 12 g total fat
The Bad News: 2.5 g saturated fat per one-ounce serving
The Good News: Rich in copper and magnesium, as well as zinc, which is important for a healthy immune system.
Monday
Food that make you happy
Ever wish there were a happy pill to spritz up your spirits when you're out of sorts? To make you laugh when you're feeling down? Or to calm your nerves when you're about to bite someone's head off? Well, get this: There are several things in your kitchen that might just do the trick, and they taste a lot better than any pill.
A Little Dessert:
Sugar soothes us when we're stressed -- or at least it soothes stressed-out rats -- which are remarkably good models for stress in people. But before you race to the vending machine with a license to binge, know that while a little sugar may soothe rattled nerves, too much will re-rattle them by causing havoc with your blood sugar. Here are some treats that’ll give you just enough:
· A small slice of angel food cake with 1/2 cup of strawberries
· 2 Fig Newman cookies and a 6-ounce glass of juice
· Fast Fruit-and-Chocolate Fondue:
1 cup fresh strawberries
1 peeled, sliced kiwi
1/4 cup fat-free chocolate syrup
Dunk fruit into syrup, lean back, and smile!
Toast and Jam: "Carbs raise levels of the feel-good brain chemical serotonin, which lifts our spirits," says Elizabeth Somer, RD, author of Food & Mood. That’s why we crave bread and other carbohydrates when we're down. Opt for whole-wheat bread and other whole-grain carbs, because they also help stabilize blood sugar levels -- unlike refined grains (white bread, pasta, rice), which send blood sugar on a roller-coaster ride, leaving you jittery, grumpy, and hungry.
Get a happy serotonin boost from these snacks:
· Half a toasted whole-wheat English muffin or bagel with jam or honey
· A small bowl of oatmeal with some dried cranberries and a bit of brown sugar
· A comforting, creamy open-faced peach sandwich:
2 tablespoons fat-free cream cheese
1 teaspoon honey
1 peach, peeled and chopped
1 slice 100% whole-grain bread
1/2 teaspoon chopped walnuts
Blend cheese, honey, and chopped peaches; spread mixture on bread, and sprinkle with nuts. Yum!
A Little Dessert:
Sugar soothes us when we're stressed -- or at least it soothes stressed-out rats -- which are remarkably good models for stress in people. But before you race to the vending machine with a license to binge, know that while a little sugar may soothe rattled nerves, too much will re-rattle them by causing havoc with your blood sugar. Here are some treats that’ll give you just enough:
· A small slice of angel food cake with 1/2 cup of strawberries
· 2 Fig Newman cookies and a 6-ounce glass of juice
· Fast Fruit-and-Chocolate Fondue:
1 cup fresh strawberries
1 peeled, sliced kiwi
1/4 cup fat-free chocolate syrup
Dunk fruit into syrup, lean back, and smile!
Toast and Jam: "Carbs raise levels of the feel-good brain chemical serotonin, which lifts our spirits," says Elizabeth Somer, RD, author of Food & Mood. That’s why we crave bread and other carbohydrates when we're down. Opt for whole-wheat bread and other whole-grain carbs, because they also help stabilize blood sugar levels -- unlike refined grains (white bread, pasta, rice), which send blood sugar on a roller-coaster ride, leaving you jittery, grumpy, and hungry.
Get a happy serotonin boost from these snacks:
· Half a toasted whole-wheat English muffin or bagel with jam or honey
· A small bowl of oatmeal with some dried cranberries and a bit of brown sugar
· A comforting, creamy open-faced peach sandwich:
2 tablespoons fat-free cream cheese
1 teaspoon honey
1 peach, peeled and chopped
1 slice 100% whole-grain bread
1/2 teaspoon chopped walnuts
Blend cheese, honey, and chopped peaches; spread mixture on bread, and sprinkle with nuts. Yum!
Thursday
Obesity Inflames Heart Tissue
Heart specialists at Johns Hopkins and elsewhere report what is believed to be the first wide-scale evidence linking severe overweight to prolonged inflammation of heart tissue and the subsequent damage leading to failure of the body’s blood-pumping organ.
The latest findings from the Multiethnic Study of Atherosclerosis (MESA), to be published in the May 6 issue of the Journal of the American College of Cardiology, appear to nail down yet one more reason for the estimated 72 million obese American adults to be concerned about their health, say scientists who conducted the research.
“The biological effects of obesity on the heart are quite profound,” says senior study investigator João Lima, M.D. “Even if obese people feel otherwise healthy, there are measurable and early chemical signs of damage to their heart, beyond the well-known implications for diabetes and high blood pressure.”
He adds that there is “now even more reason for them to lose weight, increase their physical activity and improve their eating habits.”
In the latest study, researchers conducted tests and tracked the development of heart failure in an ethnically diverse group of nearly 7,000 men and women, age 45 to 84, who were enrolled in the MESA study, starting in 2000.
Of the 79 who have developed congestive heart failure so far, 35 (44 percent) were physically obese, having a body mass index, or BMI, of 30 or greater. And on average, obese participants were found to have higher blood levels of interleukin 6, C-reactive protein and fibrinogen, key immune system proteins involved in inflammation, than non-obese adults.
A near doubling of average interleukin 6 levels alone accounted for an 84 percent greater risk of developing heart failure in the study population.
The researchers from five universities across the United States also found alarming links between inflammation and the dangerous mix of heart disease risk factors known as the metabolic syndrome. Its combined risk factors for heart disease and diabetes - high blood pressure, elevated blood glucose levels, excess abdominal fat and abnormal cholesterol levels, and particularly obesity - double a person’s chances of developing heart failure.
“More practically, physicians need to monitor their obese patients for early signs of inflammation in the heart and to use this information in determining how aggressively to treat the condition,” says Lima, a professor of medicine and radiology at the Johns Hopkins University School of Medicine and its Heart Institute.
“Our results showed that when the effects of other known disease risk factors - including race, age, sex, diabetes, high blood pressure, smoking, family history and blood cholesterol levels - were statistically removed from the analysis, inflammatory chemicals in the blood of obese participants stood out as key predictors of who got heart failure,” says Lima.
“Both obesity and the inflammatory markers are closely tied to each other and to heart failure,” says lead researcher Hossein Bahrami, M.D., M.P.H.
Each year, nearly 300,000 Americans die from heart failure.
The latest findings from the Multiethnic Study of Atherosclerosis (MESA), to be published in the May 6 issue of the Journal of the American College of Cardiology, appear to nail down yet one more reason for the estimated 72 million obese American adults to be concerned about their health, say scientists who conducted the research.
“The biological effects of obesity on the heart are quite profound,” says senior study investigator João Lima, M.D. “Even if obese people feel otherwise healthy, there are measurable and early chemical signs of damage to their heart, beyond the well-known implications for diabetes and high blood pressure.”
He adds that there is “now even more reason for them to lose weight, increase their physical activity and improve their eating habits.”
In the latest study, researchers conducted tests and tracked the development of heart failure in an ethnically diverse group of nearly 7,000 men and women, age 45 to 84, who were enrolled in the MESA study, starting in 2000.
Of the 79 who have developed congestive heart failure so far, 35 (44 percent) were physically obese, having a body mass index, or BMI, of 30 or greater. And on average, obese participants were found to have higher blood levels of interleukin 6, C-reactive protein and fibrinogen, key immune system proteins involved in inflammation, than non-obese adults.
A near doubling of average interleukin 6 levels alone accounted for an 84 percent greater risk of developing heart failure in the study population.
The researchers from five universities across the United States also found alarming links between inflammation and the dangerous mix of heart disease risk factors known as the metabolic syndrome. Its combined risk factors for heart disease and diabetes - high blood pressure, elevated blood glucose levels, excess abdominal fat and abnormal cholesterol levels, and particularly obesity - double a person’s chances of developing heart failure.
“More practically, physicians need to monitor their obese patients for early signs of inflammation in the heart and to use this information in determining how aggressively to treat the condition,” says Lima, a professor of medicine and radiology at the Johns Hopkins University School of Medicine and its Heart Institute.
“Our results showed that when the effects of other known disease risk factors - including race, age, sex, diabetes, high blood pressure, smoking, family history and blood cholesterol levels - were statistically removed from the analysis, inflammatory chemicals in the blood of obese participants stood out as key predictors of who got heart failure,” says Lima.
“Both obesity and the inflammatory markers are closely tied to each other and to heart failure,” says lead researcher Hossein Bahrami, M.D., M.P.H.
Each year, nearly 300,000 Americans die from heart failure.
Quotes
"We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons."
Jim Rohn
"The only competition you will ever have is the competition between your disciplined and undisciplined mind."
James A. Ray
Jim Rohn
"The only competition you will ever have is the competition between your disciplined and undisciplined mind."
James A. Ray
Sunday
Is obesity contagious?
A groundbreaking new study says obesity is contagious, spreading through social networks. Friends, more than family or neighbors, are the ones propagating the epidemic.
The list of reasons a person might pack on too many pounds is already plenty long: genes, hormone disorders, a couch-potato lifestyle, love of cheeseburgers. Thanks to a new study in the New England Journal of Medicine, you can add another culprit to the list: friends.
Obesity spreads through social networks, according to the study, so if your friends put on weight, you’re more likely to put on the pounds, too. Your family members or spouse can also influence you; as they get heavier, you’re more likely to gain along with them. But, your friends—even if they don’t live anywhere near you—have the most sway. A close friend’s weight gain can even be downright dangerous.
“If your close friend becomes obese in a given time interval, there’s triple the risk that you will follow suit,” says Nicholas Christakis, a coauthor of the study, which was published Wednesday and a professor of medical sociology at Harvard Medical School. “Before you know it you have an obesity epidemic, where we're all kind of gaining weight together, like a fashion spreading through society, rising in lockstep.”
The research—which Richard Suzman, director of the National Institute on Aging’s Behavioral and Social Research Program, calls “one of the most exciting studies in medical sociology that I have seen in decades”—focuses on 12,067 participants in the Framingham Heart Study, a multidecade government health-research project. Each participant was asked to name a list of friends and family members when he or she joined the program in 1971. Then the participants and their friends and family were tracked over the years.
When one person in the study became obese, his siblings’ risk of also becoming obese jumped by 40 percent, while his spouse’s risk jumped by 37 percent. More strikingly, if that person had been named as a “friend” by another participant, the second participant’s risk of becoming obese shot up by 57 percent. If the friends were of the same gender, the risk was even higher, at 71 percent. (The study found a man’s weight gain would have no significant effect on his female friend’s weight, and vice versa, but the study did not have many male-female friendships to examine.) If the friends were particularly close—judged in the study by the fact that they both named each other on their lists of loved ones—the risk that one’s weight would follow the others’ increased by a whopping 171 percent.
Even people who’d never met each other were affecting each other in a six-degrees-of-separation way. If your friend’s friend’s friend, or your friend’s sibling’s friend, gains weight, “that will have a subtle effect on you over the course of two to four years,” says James Fowler, an associate professor of political science at the University of California, San Diego, and the other coauthor of the study. “When we change our own lifestyle and become heavier or thinner, that has a ripple effect through the whole population.”
The study’s effects don’t just come down to the idea that thin people seek out other thin people as friends, while heavy people seek out other heavy people. In fact, what’s going on is much more interesting, according to the researchers: heavy and thin people are causing their friends to become more like them. The reason people have such a powerful effect on each other’s weight is hinted at by one of the study’s most intriguing findings, says Fowler: “Friends who are hundreds of miles away from you have as much of an effect as friends who are [geographically] close.”
Obesity, then, doesn’t spread among friends simply because they're hanging out together, “going out to eat at the same places or going to the bar or going to the park and running together,” he says. “It’s spreading through ideas about what appropriate behaviors are, or what an appropriate body image might be.” In other words, if you admire your friend and she happens to get heavier, you’ll be comfortable with the idea of getting heavier yourself. “If I see you gaining weight, and I respect you, and want to emulate you in other ways, that changes my ideas about what is an acceptable body size. I think, 'All my buddies are getting obese, so it's OK for me to be obese too',” says Christakis. “And even if you’re 1,000 miles away, or I only see you once a year, that’s enough to transmit the norm.”
The study suggests a new explanation for the obesity epidemic, says Matthew Gillman, director of the Obesity Prevention Program at Harvard Medical School. “Genes can certainly affect whether one individual is obese rather than the other, but they can’t really explain the obesity epidemic, because they haven’t really changed in the last 30 years,” he says. True, plenty of changes in American society have contributed to the epidemic: most obviously, an increase in fatty, carb-heavy processed foods and a decrease in built-in daily exercise. But social networks have changed, too. Compared to the years before the epidemic started, Americans also now have more ways to keep in contact with their loved ones, such as e-mail, instant-messaging and videoconferencing. The study suggests that the obesity norms could indeed be transmitted via those technologies; a friend 1,000 miles away can still send an e-mail bemoaning his recent weight gain.
There’s still a lot left to figure out about these new dynamics of obesity. One question the research brings up, but fails to completely answer, is where neighbors fit into the picture. They appear to have no influence: if your neighbor becomes obese, your risk of doing likewise doesn’t change. It’s unclear why neighbors aren’t playing a larger role, although Christakis notes that if you don’t particularly admire or even know your neighbors, you're not likely to base your ideas about body size on theirs.
The study also brings up several other questions: Why are same-sex friendships and relationships so much more influential over weight than male-female friendships are? Where does the ripple effect stop? Does the same dynamic apply to other behavior-related health problems, such as drinking, smoking and risky sexual behavior? It may be some time before researchers fully know the answers.
It’s not too early, however, for public-health officials to start thinking about the study’s implications. Over the last 25 years, obesity in the United States has doubled; 66 percent of Americans are overweight and 32 percent are on the next level, classified as obese, according to the National Center for Health Statistics. And measures to combat the problem aren’t bringing those numbers down. “We see no evidence that the obesity epidemic has peaked,” says Christakis. And it’s possible the epidemic won’t peak until weight-loss groups and health advocates start taking social ties into account. But in a way, that's good news, says Fowler: “The flip side of this is that thinness is contagious, too." If you really want to lose weight, he adds, maybe you should encourage some of your buddies to trim down as well.
Newsweek 2007
The list of reasons a person might pack on too many pounds is already plenty long: genes, hormone disorders, a couch-potato lifestyle, love of cheeseburgers. Thanks to a new study in the New England Journal of Medicine, you can add another culprit to the list: friends.
Obesity spreads through social networks, according to the study, so if your friends put on weight, you’re more likely to put on the pounds, too. Your family members or spouse can also influence you; as they get heavier, you’re more likely to gain along with them. But, your friends—even if they don’t live anywhere near you—have the most sway. A close friend’s weight gain can even be downright dangerous.
“If your close friend becomes obese in a given time interval, there’s triple the risk that you will follow suit,” says Nicholas Christakis, a coauthor of the study, which was published Wednesday and a professor of medical sociology at Harvard Medical School. “Before you know it you have an obesity epidemic, where we're all kind of gaining weight together, like a fashion spreading through society, rising in lockstep.”
The research—which Richard Suzman, director of the National Institute on Aging’s Behavioral and Social Research Program, calls “one of the most exciting studies in medical sociology that I have seen in decades”—focuses on 12,067 participants in the Framingham Heart Study, a multidecade government health-research project. Each participant was asked to name a list of friends and family members when he or she joined the program in 1971. Then the participants and their friends and family were tracked over the years.
When one person in the study became obese, his siblings’ risk of also becoming obese jumped by 40 percent, while his spouse’s risk jumped by 37 percent. More strikingly, if that person had been named as a “friend” by another participant, the second participant’s risk of becoming obese shot up by 57 percent. If the friends were of the same gender, the risk was even higher, at 71 percent. (The study found a man’s weight gain would have no significant effect on his female friend’s weight, and vice versa, but the study did not have many male-female friendships to examine.) If the friends were particularly close—judged in the study by the fact that they both named each other on their lists of loved ones—the risk that one’s weight would follow the others’ increased by a whopping 171 percent.
Even people who’d never met each other were affecting each other in a six-degrees-of-separation way. If your friend’s friend’s friend, or your friend’s sibling’s friend, gains weight, “that will have a subtle effect on you over the course of two to four years,” says James Fowler, an associate professor of political science at the University of California, San Diego, and the other coauthor of the study. “When we change our own lifestyle and become heavier or thinner, that has a ripple effect through the whole population.”
The study’s effects don’t just come down to the idea that thin people seek out other thin people as friends, while heavy people seek out other heavy people. In fact, what’s going on is much more interesting, according to the researchers: heavy and thin people are causing their friends to become more like them. The reason people have such a powerful effect on each other’s weight is hinted at by one of the study’s most intriguing findings, says Fowler: “Friends who are hundreds of miles away from you have as much of an effect as friends who are [geographically] close.”
Obesity, then, doesn’t spread among friends simply because they're hanging out together, “going out to eat at the same places or going to the bar or going to the park and running together,” he says. “It’s spreading through ideas about what appropriate behaviors are, or what an appropriate body image might be.” In other words, if you admire your friend and she happens to get heavier, you’ll be comfortable with the idea of getting heavier yourself. “If I see you gaining weight, and I respect you, and want to emulate you in other ways, that changes my ideas about what is an acceptable body size. I think, 'All my buddies are getting obese, so it's OK for me to be obese too',” says Christakis. “And even if you’re 1,000 miles away, or I only see you once a year, that’s enough to transmit the norm.”
The study suggests a new explanation for the obesity epidemic, says Matthew Gillman, director of the Obesity Prevention Program at Harvard Medical School. “Genes can certainly affect whether one individual is obese rather than the other, but they can’t really explain the obesity epidemic, because they haven’t really changed in the last 30 years,” he says. True, plenty of changes in American society have contributed to the epidemic: most obviously, an increase in fatty, carb-heavy processed foods and a decrease in built-in daily exercise. But social networks have changed, too. Compared to the years before the epidemic started, Americans also now have more ways to keep in contact with their loved ones, such as e-mail, instant-messaging and videoconferencing. The study suggests that the obesity norms could indeed be transmitted via those technologies; a friend 1,000 miles away can still send an e-mail bemoaning his recent weight gain.
There’s still a lot left to figure out about these new dynamics of obesity. One question the research brings up, but fails to completely answer, is where neighbors fit into the picture. They appear to have no influence: if your neighbor becomes obese, your risk of doing likewise doesn’t change. It’s unclear why neighbors aren’t playing a larger role, although Christakis notes that if you don’t particularly admire or even know your neighbors, you're not likely to base your ideas about body size on theirs.
The study also brings up several other questions: Why are same-sex friendships and relationships so much more influential over weight than male-female friendships are? Where does the ripple effect stop? Does the same dynamic apply to other behavior-related health problems, such as drinking, smoking and risky sexual behavior? It may be some time before researchers fully know the answers.
It’s not too early, however, for public-health officials to start thinking about the study’s implications. Over the last 25 years, obesity in the United States has doubled; 66 percent of Americans are overweight and 32 percent are on the next level, classified as obese, according to the National Center for Health Statistics. And measures to combat the problem aren’t bringing those numbers down. “We see no evidence that the obesity epidemic has peaked,” says Christakis. And it’s possible the epidemic won’t peak until weight-loss groups and health advocates start taking social ties into account. But in a way, that's good news, says Fowler: “The flip side of this is that thinness is contagious, too." If you really want to lose weight, he adds, maybe you should encourage some of your buddies to trim down as well.
Newsweek 2007
Wednesday
Detox Completion
Many of you have completed your detox program. I am proud of you for sticking it out. For several it was your first experience. It is tough in the beginning but it teaches you self discipline & upon completing the program you should be proud that you had it in you to do it. Hopefully, you gained some knowledge of how you eat & what you crave & the foods you can do without. Several people have expressed how much better they felt by simply cutting sugars & realizing how much sugar they consumed in a day. Sugar is my greatest weakness, so for me to follow up with this program a few times a year keeps me in touch with my habits.
They are a few who are still going through the program & some are about to start. Remember this is a good way to teach us to understand our bodies & realize how important the foods we choose to eat affect our moods & energy.
Stay focused
Shelley
They are a few who are still going through the program & some are about to start. Remember this is a good way to teach us to understand our bodies & realize how important the foods we choose to eat affect our moods & energy.
Stay focused
Shelley
Monday
What physical activities work best for you?
Fitness enthusiasts will tell you that exercise is the best stress-management therapy there is. It relaxes your muscles and your mind, combats anxiety and depression, and improves self-esteem and mood.
Research has found that almost any kind of physical activity can help reduce stress. This is probably because exercise exerts its stress-management benefits in many ways, and different activities work for different people. The best kind of exercise for reducing stress is any activity you enjoy or value enough to perform regularly.
It is important to note that the amount and intensity of exercise required to produce stress-management benefits need not be overwhelming. While many people enjoy extended periods of vigorous activity, others find stress relief with a brisk walk or an hour of gardening.
What kinds of exercise work best for you? Of course, you will want to consider your health and fitness goals when evaluating your exercise program. But exercise can provide wonderful stress-management benefits in addition to health and fitness. A good exercise program fits your heart and soul, as well as your fitness goals. Take a moment to consider your personal activity preferences. What are your goals and wishes for your exercise time? Consider the following factors:
Would you like your exercise program to give you some time alone or time with certain friends, family members or coworkers?
Some people enjoy the solitude of a solo swim, walk or bike ride. Others find solitude alone in a crowd of people they are not obliged to talk to, like the other folks working out in the weight room. Some people use their exercise time to connect with others. They walk with a friend, get together with colleagues on the golf course or jog in the park while their kids set the pace on their bikes.
Are you motivated by structured workouts and measurable improvement?
The self-discipline of measured miles, weights and times appeals to many people. Keep a log of your workouts and enjoy the pride of reaching 100 miles, or achieving a faster mile. Activities such as circuit training, walking and swimming are best in this regard.
Is your program weather-proof?
Is it easy to exercise in the summer, but difficult when the dark comes early, or when it rains for days on end? Exercising outdoors is wonderful, but many exercisers live in locations that require an indoor alternative for weather that is too cold, too hot, too dark or too wet. And some people change activities with the seasons, for example turning to snow-shoeing or skiing when snow is available.
Would you enjoy an activity with a spiritual focus?
Tai Chi, yoga and many forms of martial arts incorporate a spiritual focus into physical activity. Many people use solitary exercise time (for example, walking or swimming) to mull over important issues.
Do you enjoy competition?
The competition of a good tennis or racquetball match chases stress right out of your mind, unless of course you find the competition stressful. For many players, friendly competition is the whole purpose of physical activity. Exercise is merely an ancillary benefit.
Do you enjoy activities that require total concentration?
Competitive sports often fall into this category. So do adventure activities such as whitewater canoeing and rock climbing, as well as non-aerobic activities requiring high levels of motor skill, such as archery and fencing.
Would you like to learn a new skill?
Trying a new activity provides a challenge, and meeting the challenge improves self-esteem. A new skill can then add variety to your exercise program. Older adults often find that trying something new helps keep them young.
Do you enjoy being part of a class?
Many people enjoy an aerobics class because they do more exercise following an instructor's direction than exercising on their own. And being part of a class can be fun. Some people find that the structure of a class setting makes for more regular attendance and more regular exercise.
Research has found that almost any kind of physical activity can help reduce stress. This is probably because exercise exerts its stress-management benefits in many ways, and different activities work for different people. The best kind of exercise for reducing stress is any activity you enjoy or value enough to perform regularly.
It is important to note that the amount and intensity of exercise required to produce stress-management benefits need not be overwhelming. While many people enjoy extended periods of vigorous activity, others find stress relief with a brisk walk or an hour of gardening.
What kinds of exercise work best for you? Of course, you will want to consider your health and fitness goals when evaluating your exercise program. But exercise can provide wonderful stress-management benefits in addition to health and fitness. A good exercise program fits your heart and soul, as well as your fitness goals. Take a moment to consider your personal activity preferences. What are your goals and wishes for your exercise time? Consider the following factors:
Would you like your exercise program to give you some time alone or time with certain friends, family members or coworkers?
Some people enjoy the solitude of a solo swim, walk or bike ride. Others find solitude alone in a crowd of people they are not obliged to talk to, like the other folks working out in the weight room. Some people use their exercise time to connect with others. They walk with a friend, get together with colleagues on the golf course or jog in the park while their kids set the pace on their bikes.
Are you motivated by structured workouts and measurable improvement?
The self-discipline of measured miles, weights and times appeals to many people. Keep a log of your workouts and enjoy the pride of reaching 100 miles, or achieving a faster mile. Activities such as circuit training, walking and swimming are best in this regard.
Is your program weather-proof?
Is it easy to exercise in the summer, but difficult when the dark comes early, or when it rains for days on end? Exercising outdoors is wonderful, but many exercisers live in locations that require an indoor alternative for weather that is too cold, too hot, too dark or too wet. And some people change activities with the seasons, for example turning to snow-shoeing or skiing when snow is available.
Would you enjoy an activity with a spiritual focus?
Tai Chi, yoga and many forms of martial arts incorporate a spiritual focus into physical activity. Many people use solitary exercise time (for example, walking or swimming) to mull over important issues.
Do you enjoy competition?
The competition of a good tennis or racquetball match chases stress right out of your mind, unless of course you find the competition stressful. For many players, friendly competition is the whole purpose of physical activity. Exercise is merely an ancillary benefit.
Do you enjoy activities that require total concentration?
Competitive sports often fall into this category. So do adventure activities such as whitewater canoeing and rock climbing, as well as non-aerobic activities requiring high levels of motor skill, such as archery and fencing.
Would you like to learn a new skill?
Trying a new activity provides a challenge, and meeting the challenge improves self-esteem. A new skill can then add variety to your exercise program. Older adults often find that trying something new helps keep them young.
Do you enjoy being part of a class?
Many people enjoy an aerobics class because they do more exercise following an instructor's direction than exercising on their own. And being part of a class can be fun. Some people find that the structure of a class setting makes for more regular attendance and more regular exercise.
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