Monday, February 28, 2011
Sunday, February 27, 2011
Aging is inevitable, but how rapidly you age is not
Aging is the progressive decline over time in physiological functions, including reflexes, vision, hearing, short-term memory and learning, physical strength and endurance, digestion, cardiovascular function and immunity. Two well-supported theories have been proposed to explain the biological cause of aging.
Based on recent scientific findings, a revolutionary theory called free radical theory of aging has been developed to describe the roles of oxidative damages to cells in the process of aging. The theory hypothesizes that oxidative damage by free radicals to genetic materials, proteins, cell membranes, and other cellular machineries is the genesis of aging and its consequences. According to the theory, free radical damage to our cells accumulates but our inborn ability to resist and repair the damage with antioxidants and enzymes declines as we age, resulting in chemical disintegration of our bodies, increased risk of age-related diseases, and eventually death. Therefore, the battle between free radicals and antioxidants in the body is a major factor determining aging rate and life span.
The AGEs theory of aging is another one with solid scientific evidences. Since 1912 chemists have known that in the heat of an oven sugars and amino acids of proteins form tight chemical bonds - a reaction that turns roasted turkey, toast, and coffee to a tasty golden brown. This Maillard chemistry, as it is known in food circles, also occurs in our bodies. Doctors had noticed for years that uncontrolled diabetics seemed to undergo something resembling accelerated aging. Many of the common ailments of aging, such as cataracts, atherosclerosis, heart attacks, strokes, lung and joint stiffening, appeared earlier in diabetics. Years ago, Anthony Cerami put those observations on diabetics together with the Maillard chemistry and concluded that aging itself might be partially due to Maillard or browning products accumulating at a slow rate in the body. He noted that the end result of this reaction was a series of unalterable new chemical structures in our tissues, which he called Advanced Glycosylation End-products or AGEs.
You can never escape aging because natures plan builds it into your genes. Your maximal life span is probably determined by your genetic capacities. However, it is estimated that only 30% of aging characteristics are genetically based. Consequently, how a person lives is an important key to longevity.
Your foods can be powerful weapons in your effort to fight aging. By controlling what and how much to eat as well as what not to eat, you can maximize antioxidant and anti-AGEs capacity as well as minimize the levels of free radicals and the formation of AGEs in your body. Consequently, you can slow down the aging rate and live to the full extent of your genetic boundaries.
Aging is inevitable, but how rapidly you age is not. You can start your journey to youth and longevity with the powerful antiaging foods and herbs.
Based on recent scientific findings, a revolutionary theory called free radical theory of aging has been developed to describe the roles of oxidative damages to cells in the process of aging. The theory hypothesizes that oxidative damage by free radicals to genetic materials, proteins, cell membranes, and other cellular machineries is the genesis of aging and its consequences. According to the theory, free radical damage to our cells accumulates but our inborn ability to resist and repair the damage with antioxidants and enzymes declines as we age, resulting in chemical disintegration of our bodies, increased risk of age-related diseases, and eventually death. Therefore, the battle between free radicals and antioxidants in the body is a major factor determining aging rate and life span.
The AGEs theory of aging is another one with solid scientific evidences. Since 1912 chemists have known that in the heat of an oven sugars and amino acids of proteins form tight chemical bonds - a reaction that turns roasted turkey, toast, and coffee to a tasty golden brown. This Maillard chemistry, as it is known in food circles, also occurs in our bodies. Doctors had noticed for years that uncontrolled diabetics seemed to undergo something resembling accelerated aging. Many of the common ailments of aging, such as cataracts, atherosclerosis, heart attacks, strokes, lung and joint stiffening, appeared earlier in diabetics. Years ago, Anthony Cerami put those observations on diabetics together with the Maillard chemistry and concluded that aging itself might be partially due to Maillard or browning products accumulating at a slow rate in the body. He noted that the end result of this reaction was a series of unalterable new chemical structures in our tissues, which he called Advanced Glycosylation End-products or AGEs.
You can never escape aging because natures plan builds it into your genes. Your maximal life span is probably determined by your genetic capacities. However, it is estimated that only 30% of aging characteristics are genetically based. Consequently, how a person lives is an important key to longevity.
Your foods can be powerful weapons in your effort to fight aging. By controlling what and how much to eat as well as what not to eat, you can maximize antioxidant and anti-AGEs capacity as well as minimize the levels of free radicals and the formation of AGEs in your body. Consequently, you can slow down the aging rate and live to the full extent of your genetic boundaries.
Aging is inevitable, but how rapidly you age is not. You can start your journey to youth and longevity with the powerful antiaging foods and herbs.
Thursday, February 24, 2011
Cholesterol Problem and Foods
Cholesterol is a waxy naturally occurring fat that is made by the liver. Cholesterol is a paradox. On one hand, it contributes to such vital bodily functions as building new cells, insulating nerves, and producing hormones. On the other hand, it is a potential killer due to its association to various cardiovascular diseases. The risk of developing these cardiovascular problems is complex and depends not only how much cholesterol but also what kind of cholesterol you have in your blood. Generally speaking, LDL (low-density lipoprotein), the so called bad cholesterol, is associated with increased risk of dying from coronary heart disease; HDL (high-density lipoprotein) or good cholesterol is associated with decreased risk. This is because the LDLs serve on raw material to clog coronary arteries; in contrast, the HDLs gobble up the LDLs, and cart them to the liver, where they are annihilated. Obviously, the more HDL and the less LDL you have in your blood, the safer your arteries.
It is believed that oxygen free radicals play a important role in clogging coronary arteries when combined with LDLs. When oxygen free radicals in the blood collide with fatty LDLs, they oxidize the LDLs. The LDLs then turn rancid and are quickly gobbled up by the cell, called macrophage. Stuffed with fat globules, the macrophages enlarge into dreaded foam cells, which insinuate themselves into artery walls, triggering artery destruction. LDL cholesterol is not so dangerous to arteries unless it is converted into a toxic form by oxygen free radicals in your blood.
Mounting scientific evidence has indicated that eating foods packed with protective antioxidants, can block LDLs toxic transformation, therefore, may intervene at the very genesis of atherosclerosis, at every stage of life, blocking the cascade of arterial event that create clogged arteries, heart attacks, and strokes. Foods are powerful weapons in combating your cholesterol problems and other cardiovascular diseases!
It is believed that oxygen free radicals play a important role in clogging coronary arteries when combined with LDLs. When oxygen free radicals in the blood collide with fatty LDLs, they oxidize the LDLs. The LDLs then turn rancid and are quickly gobbled up by the cell, called macrophage. Stuffed with fat globules, the macrophages enlarge into dreaded foam cells, which insinuate themselves into artery walls, triggering artery destruction. LDL cholesterol is not so dangerous to arteries unless it is converted into a toxic form by oxygen free radicals in your blood.
Mounting scientific evidence has indicated that eating foods packed with protective antioxidants, can block LDLs toxic transformation, therefore, may intervene at the very genesis of atherosclerosis, at every stage of life, blocking the cascade of arterial event that create clogged arteries, heart attacks, and strokes. Foods are powerful weapons in combating your cholesterol problems and other cardiovascular diseases!
We are on the brink of new health revolution
We are on the brink of new health revolution. It is finally being accepted by more and more people that many chronic illness, physical and mental, often going undiagnosed for years and suffered by thousands of people, are caused partially or wholly by allergies and intolerances to the foods that most of us eat every day of our lives.
Food allergy refers to an immediate, often dramatic reaction such as a sore mouth, an itchy red skin rash, an attack of asthma, etc. Blood and skin tests for the allergenic food are positive. In this case, your immune system overreacts, and mistakenly identifies innocent compounds, for example, cows milk or nuts, as enemies like bacteria and viruses. This mistake throws the immune system into a chain reaction of alert. It produces antibodies called immunoglobulin E or IgE to lunch an attack on the false threats (antigens), releasing histamines and other chemicals that provoke the symptoms of allergies.
Food intolerance is in a sense similar to the case of classical food allergies, the body responds abnormally; however, the reactions may be subtle and more difficult to detect. It takes much longer for the complaints to come on. It takes more food to trigger the reactions, and blood and skin tests for the food may turn up either positive or negative. The immune system does not produce IgE. Food intolerance may cause a rage of maladies:
Food allergy refers to an immediate, often dramatic reaction such as a sore mouth, an itchy red skin rash, an attack of asthma, etc. Blood and skin tests for the allergenic food are positive. In this case, your immune system overreacts, and mistakenly identifies innocent compounds, for example, cows milk or nuts, as enemies like bacteria and viruses. This mistake throws the immune system into a chain reaction of alert. It produces antibodies called immunoglobulin E or IgE to lunch an attack on the false threats (antigens), releasing histamines and other chemicals that provoke the symptoms of allergies.
Food intolerance is in a sense similar to the case of classical food allergies, the body responds abnormally; however, the reactions may be subtle and more difficult to detect. It takes much longer for the complaints to come on. It takes more food to trigger the reactions, and blood and skin tests for the food may turn up either positive or negative. The immune system does not produce IgE. Food intolerance may cause a rage of maladies:
- Gastrointestinal complaints: stomach ache, irritable bowel, Crohns disease, ulcerative colitis
- Skin complaints: itching, eczema, acne, hires
- Joint and muscle complaints: atypical pains, rheumatoid arthritis
- Headache and migraine
- Pre-menstrual syndrome
- Hypoglycemia
- Depression and anxiety.
Wednesday, February 23, 2011
The formation of kidney stones is affected by your diet
Kidney stones are rock-hard accumulation of crystal deposits, usually composed of calcium and oxalates that can grow and obstruct the flow of urine through the kidneys. About a million Americans are hospitalized every year for treatment of kidney stones. Men are three times as susceptible to kidney stones as women. Once you have kidney stones, the chances of a reoccurring stone are about forty percent in the next five years, and eighty percent in the next twenty-five years. Whether you develop stones depends on many factors, including heredity, metabolic abnormalities, infections, medications, and diet.
The formation of kidney stones is affected by your diet. Crystals of minerals, including food supplies of calcium and oxalates, are dissolved in the urine that passes through the kidney. When the urine becomes supersaturated, the crystals fall out and collect into tiny masses that accumulate into hard stones. What you eat helps determine the crystal content and crystal saturation of your urine. About 80% of all stones afflicting people in industrialized nations are made of calcium oxalate. How do you use your diet as weapon to fight kidney stones? The answer is to eat in a way that keeps high levels of calcium and oxalates out of urine.
The formation of kidney stones is affected by your diet. Crystals of minerals, including food supplies of calcium and oxalates, are dissolved in the urine that passes through the kidney. When the urine becomes supersaturated, the crystals fall out and collect into tiny masses that accumulate into hard stones. What you eat helps determine the crystal content and crystal saturation of your urine. About 80% of all stones afflicting people in industrialized nations are made of calcium oxalate. How do you use your diet as weapon to fight kidney stones? The answer is to eat in a way that keeps high levels of calcium and oxalates out of urine.
Tuesday, February 22, 2011
Calorie restriction refers to reducing calorie intake to achieve better health
Calorie restriction refers to reducing calorie intake to achieve better health. Calories are a measure of the energy released when the body burns any fuel including fat, protein, carbohydrates, and alcohol. Many studies have indicated that excessive calorie intake may result in various health problems such as cancer, heart disease, aging, and obesity. One of the reason that excessive calorie intake cause those health problems is that it facilitate free radical production in the body. Free radicals are considered to be a major causative factor for cancer, heart disease, and aging. Thus proper calorie restriction is an effective way to achieve good health and longevity. According to experts, certain things need to be considered in order to have success with calorie restriction:
- Eat a diet with balanced nutrition but low in calories. Balanced nutrition is very important in maintaining your overall health.
- Cut calories gradually and comfortably, so you lose bodily weight very slowly. Avoid extremely low-calorie diets, which may actually harm you instead of helping you.
- Eat whole foods that have the most nutrients and other healthy components for the least calories, the best of which are fruits and vegetables.
- Don’t go on a restricted-calorie diet designed to postpone aging and age-related diseases before you are fully grown as it may stunt your growth.
Eating is one the most important events in everyone’s life
Eating is one the most important events in everyone’s life. We enjoy eating - it’s part of who we are and part of our culture; in fact, eating is the hottest universal topic of all times. We depend on eating: the foods we eat are the sole source of our energy and nutrition. We know so much about eating: we are born with the desire to eat and grown up with rich traditions of eating. But we also know so little about eating - about how the foods we eat everyday affect our health. We are more confused than ever about the link between diet and health: margarine is healthier than butter or not; a little alcohol will keep heart attacks at bay but cause breast cancer; dietary vitamin antioxidants can prevent lung cancer or can not. Eating is a paradox and a mystery that our ancestors tried and modern scientists are trying to solve.
Based on experiences and traditions, our ancestors have used foods and plant materials to treat various kinds of illness. Manuscripts discovered from a tomb (dated 168 B.C.) in China described prescriptions for 52 ailments with herbs, grains, legumes, vegetables, animal parts, and minerals. Ancient Sumerians recorded the use of 250 medicinal plants on tablets five thousand years ago. Today, plant and food remedies are still the major medicinal source for 80% of the world’s population.
The pharmacological roles of everyday foods have long been neglected by modern medicine due to lack of proven scientific validity. The main focus of modern medicine has been on pharmaceuticals. With the invention of modern chemotherapy by Paul Erhlich in the early twentieth century and sulfa drugs and antibiotics in the 1930’s and 1940’s, it seemed as if chemical medicines would take care of all our ills. However, while there continues to be great strides made in the understanding and use of pharmaceuticals, there is also widespread dissatisfaction with both them and the system of medicine that utilizes them. This dissatisfaction is centered around the feeling that they are too disease-oriented, and perhaps too limited by their precision to cope effectively with the subtle factors and interrelationships that compromise human health and disease. The precise and pure nature of modern biomedical pharmaceuticals also tends to increase their side effects. In addition, with the victory over many common infectious diseases, more people are concerned with chronic degenerative processes and with prevention of disease. The increasing concerns have started a new movement in medical research. More and more mainstream scientists are reaching back to the truth of ancient food folk medicines and dietary practices for clues to remedies and antidotes to our modern diseases.
Research on pharmacological effects of foods is fast-paced and the results are exciting. The mystery of what foods can do for or to us has started to unveil. In order to effectively use foods for our health benefits, the following issues need to be considered:
Based on experiences and traditions, our ancestors have used foods and plant materials to treat various kinds of illness. Manuscripts discovered from a tomb (dated 168 B.C.) in China described prescriptions for 52 ailments with herbs, grains, legumes, vegetables, animal parts, and minerals. Ancient Sumerians recorded the use of 250 medicinal plants on tablets five thousand years ago. Today, plant and food remedies are still the major medicinal source for 80% of the world’s population.
The pharmacological roles of everyday foods have long been neglected by modern medicine due to lack of proven scientific validity. The main focus of modern medicine has been on pharmaceuticals. With the invention of modern chemotherapy by Paul Erhlich in the early twentieth century and sulfa drugs and antibiotics in the 1930’s and 1940’s, it seemed as if chemical medicines would take care of all our ills. However, while there continues to be great strides made in the understanding and use of pharmaceuticals, there is also widespread dissatisfaction with both them and the system of medicine that utilizes them. This dissatisfaction is centered around the feeling that they are too disease-oriented, and perhaps too limited by their precision to cope effectively with the subtle factors and interrelationships that compromise human health and disease. The precise and pure nature of modern biomedical pharmaceuticals also tends to increase their side effects. In addition, with the victory over many common infectious diseases, more people are concerned with chronic degenerative processes and with prevention of disease. The increasing concerns have started a new movement in medical research. More and more mainstream scientists are reaching back to the truth of ancient food folk medicines and dietary practices for clues to remedies and antidotes to our modern diseases.
Research on pharmacological effects of foods is fast-paced and the results are exciting. The mystery of what foods can do for or to us has started to unveil. In order to effectively use foods for our health benefits, the following issues need to be considered:
- Keep up with the most recent scientific findings and make use of them for our health benefits
- Try to use variety of whole foods as much as possible instead of isolated dietary supplements for your health problems - they are safer, cheaper, and usually more effective since they can provide multiple and balanced disease fighting capabilities
- Choice of foods is important: since healing power of a food is depending on the content of pharmacologically active constituents that differ among foods, and certain foods may need to be avoided due to their disease encouraging activities
- How do you prepare and eat your foods can affect their pharmacological effects
- Concerns about multiple health conditions: foods that benefit one health condition may be harmful to others
- Overall nutritional values of foods
Monday, February 21, 2011
Purple berry that is sweeping the globe as a health food
People everywhere are talking about a little purple berry that is sweeping the globe as a health food. With its impressive nutrient make up the benefits of the Brazilian Acai (ah-sigh-EE) berry are truly incredible and thousands of health aficionados are adding it to their regular diet for an invigorated lifestyle. And the Acai Berry is simply delicious! Imagine a blend of chocolate and mixed berry flavours – sprinkled on cerial, juices, smoothies, yoghurt or desserts – you name it, the Acai berry enhances it!
What is the Acai Berry and why is it so nutricious?
Açaà berries grow uniquely on an Açaà Palm which flourishes over 6.1 million acres of Amazon rainforest in Brazil. The berry itself contains 95% seed and 5% skin, and as with many fruits, most nutrients are found in the skin. Jam packed with nutrition, it is no surprise that the locals call the palm “the tree of life”.
It grows in a completely organic and wild environment with no pesticides or pollution and in the most nutrient dense soil in the world. Açaà berries grow uniquely on an Açaà Palm which flourishes over 6.1 million acres of Amazon rainforest in Brazil. The berry itself contains 95% seed and 5% skin, and as with many fruits, most nutrients are found in the skin. Jam packed with nutrition, it is no surprise that the locals call the palm “the tree of life”.
Benefits of the Açaà Berry>
Purple foods are like royalty in the health food stakes. A nutritional powerhouse, packed with organic nutrients, antioxidants, vitamins, omegas and amino acids, it has so many health benefits and you’ll wonder why you’ve lasted so long without it. Unlike synthetic multivitamins, Açaà is a wholefood product. Our bodies naturally recognise and absorb wholefood nutrients, making the Açaà berry one of the most highly absorbed and effective form of getting your daily nutrient intake.
Açaà is perfect for:
Energy
Contains B1, B2, B3, B6, B12 vitamins and little sugar, diminishing energy from ‘sugar highs’.
Skincare
• Contains Omegas (3, 6 & 9), which our bodies do not naturally produce. Omegas increase moisture and elasticity in the skin preventing dryness.
• Contains Vitamins A, C, E, D & B-1, 2, 3, 6, 12 as well as 17 principle minerals. The antioxidants and Vitamin A, C & E in Açaà accelerates cell and tissue growth, aiding skin repair.
• Features Selenium A, a rare antioxidant to regenerate skin cells.
• Contains mineral ‘zinc’ to regulate the oil in our skin and control the hormones responsible for acne.
• Dr MD Perricone stated that Açaà is his “#1 food for anti-ageing benefits” on the Oprah Winfrey Show.
Detox and general wellbeing
Packed with over 16 different types of antioxidants, Açaà helps cleanse and detoxify your body, banishing tiredness, bloatedness and stress, cure hangovers, feel energised and sleep better too!
Immunity, GI and Diabetics
• A staggering 17 principle minerals, together with omegas and antioxidants give Açaà spectacular immune boosting qualities.
• Features near perfect amino acid complex (19 out of the known 22.
• Açaà is a blood food. Its rich levels of Anthocyanin’s which may aid with blood conditions and circulatory problems.
• Oleic Acid in Açaà facilitates more supple body cells. When a cell membrane is kept supple, insulin receptors work more efficiently to control blood sugar levels. Açaà is very low on the Glycemic Index (GI) which means it creates only a small fluctuation in blood glucose and insulin levels after consumption - it also only contains a mere 0.02% natural fructose sugars per 100grams!
Brain food for children (and adults!)
The ideal fuel for growing children, Açaà contains no stimulants, nothing artificial and the rich Omega 3, Iodine and antioxidants help with general brain functioning and memory, pivotal for child development.
Pregnant Women
• Açaà helps pregnant women restore the natural amount of iodine lost in breast milk. It’s important that iodine levels are sustained to ensure mind and brain development of a foetus or newborn baby.
• Healthy mums equal healthy babies – being a pure fruit and completely organic, it’s 100% safe to eat.
Weight Loss
• Açaà is not a weight loss pill.
• It is however filled with antioxidants that detoxify fat cells and remove toxins from the body, contributing to weight loss.
• A great addition to a healthy daily diet, Açaà is slow release and low GI to help you stay fuller for longer, preventing overeating and unhealthy snacking.
10 top tips from Fruit at Work to help you stick to a healthy eating plan at work.
Has the office biscuit jar got your finger prints all over it? Does the 3pm slump have you sneaking off to the office vending machine? More than 70 per cent of Aussie workers say that stress causes their healthy eating habits to lapse and let’s face it – the modern workplace is a pretty stressful place.
Here are 10 top tips from Fruit at Work to help you stick to a healthy eating plan at work.
1. Homemade trumps store-bought
A homemade lunch is always preferable since you’ll know exactly what you’re putting in it. If your mornings are usually rushed, put five or six salad items in a bag to take to work. Add some protein in the form of a small can of tuna, a boiled egg or some chicken/lamb/beef from last night’s dinner. Take five minutes to chop up and make a healthy, high protein salad once in the office.
2. Protein is your friend
Avoid too much starch at lunchtime (pasta, rice, thick bread, noodles) as these foods can elevate your blood sugar initially, causing the mid-afternoon slump later on that sends you straight to the biscuit jar! Protein slows the release of sugar from your meal into the blood stream, helping to maintain an even blood sugar level which reduces cravings. Fewer cravings means you’ll be less tempted to choose a high sugar snack.
3. Skip breakfast at your peril
We know you’re busy in the morning, but bear in mind, people who don’t eat breakfast tend to choose unhealthy snacks for morning tea and/or overeat at lunchtime. If you’re in a rush, blend some protein powder with a banana and some skim milk and drink it on the bus! Or if you’re buying breakfast from your nearest café, a simple egg wrap with tomato is a good option or some wholegrain toast with a nut spread.
4. Get a good night’s sleep
Don’t underestimate the power of a good night’s shut eye. If you’re skimping on sleep and feeling tired at work, you’ll keep reaching for food as a source of energy even though you may not actually be hungry.
5. Be prepared
If you know you’re likely to be staying back at work, don’t wait until 7pm when you’re starving to think about dinner. Once hunger strikes, you’re far more likely to grab the nearest high-fat delivery menu or order a pizza for convenience. Plan for a long day at work by ducking out in the afternoon to buy your dinner. Pop it in the fridge and you’ll be ready once your body is hankering for the evening meal.
6. Do not be lead into temptation
If you’re easily tempted by junk food – don’t buy it! Sure we can convince ourselves that the packet of lollies or block of chocolate we’re buying will only be for emergencies. But realistically – will it even last the day? The best way to cut down on sugary foods is not to buy them and to keep healthy snacks within arm’s reach instead. Grab a piece of fruit or keep some raw nuts at your desk to nibble on in between meals.
7. Drinks count
Make no mistake about it - drinks count towards your daily caloric intake. Sugary soft drinks are an obvious nono and even fruit juice can be misleading – providing you all the calories from fruit without any of the fibre that will keep you fuller for longer. If you’re thirsty, drink water. It’s calorie free and doesn’t cost you a cent from the tap.
8. How skinny is your latte?
Speaking of drinks, how many coffees are you having a day? The average full cream Latte/Capuccino/Flat White contains 224 calories – not including the sugar you may be adding. Try to limit your coffees to no more than a day and always go for the skim option, which has 75 percent less calories than its full cream counterpart.
9. Meeting meltdown
If you’re going into a meeting where you know unhealthy snacks will be on the table, BYO snacks! Grab an apple or a box of nuts so you can join in the snacking without being tempted.
10. An oldie but a goodie
We all know that we’re supposed to eat slowly and consciously. But how many of us slam down our lunch while staring at a screen, paying absolutely no attention to what we’re eating? Try to take 10 minutes (even at your desk) to concentrate on nothing but what you’re eating. When we rush our food, the receptors that register when we’re full can’t get the message to the brain fast enough. By the time the message gets through - oops, you’ve overeaten and feel bloated and uncomfortable.
Fruit at Work is the most awarded fruit supplier in Australia. With the largest delivery footprint in Australia, Fruit at Work is available in Sydney, Canberra, Melbourne, Brisbane,
Adelaide, & Perth as well as selected regional areas along the eastern seaboard. Fruit tubs come in two sizes – small and large, starting from $39.00 per tub and are filled with the finest quality in-season fruit available.
Here are 10 top tips from Fruit at Work to help you stick to a healthy eating plan at work.
1. Homemade trumps store-bought
A homemade lunch is always preferable since you’ll know exactly what you’re putting in it. If your mornings are usually rushed, put five or six salad items in a bag to take to work. Add some protein in the form of a small can of tuna, a boiled egg or some chicken/lamb/beef from last night’s dinner. Take five minutes to chop up and make a healthy, high protein salad once in the office.
2. Protein is your friend
Avoid too much starch at lunchtime (pasta, rice, thick bread, noodles) as these foods can elevate your blood sugar initially, causing the mid-afternoon slump later on that sends you straight to the biscuit jar! Protein slows the release of sugar from your meal into the blood stream, helping to maintain an even blood sugar level which reduces cravings. Fewer cravings means you’ll be less tempted to choose a high sugar snack.
3. Skip breakfast at your peril
We know you’re busy in the morning, but bear in mind, people who don’t eat breakfast tend to choose unhealthy snacks for morning tea and/or overeat at lunchtime. If you’re in a rush, blend some protein powder with a banana and some skim milk and drink it on the bus! Or if you’re buying breakfast from your nearest café, a simple egg wrap with tomato is a good option or some wholegrain toast with a nut spread.
4. Get a good night’s sleep
Don’t underestimate the power of a good night’s shut eye. If you’re skimping on sleep and feeling tired at work, you’ll keep reaching for food as a source of energy even though you may not actually be hungry.
5. Be prepared
If you know you’re likely to be staying back at work, don’t wait until 7pm when you’re starving to think about dinner. Once hunger strikes, you’re far more likely to grab the nearest high-fat delivery menu or order a pizza for convenience. Plan for a long day at work by ducking out in the afternoon to buy your dinner. Pop it in the fridge and you’ll be ready once your body is hankering for the evening meal.
6. Do not be lead into temptation
If you’re easily tempted by junk food – don’t buy it! Sure we can convince ourselves that the packet of lollies or block of chocolate we’re buying will only be for emergencies. But realistically – will it even last the day? The best way to cut down on sugary foods is not to buy them and to keep healthy snacks within arm’s reach instead. Grab a piece of fruit or keep some raw nuts at your desk to nibble on in between meals.
7. Drinks count
Make no mistake about it - drinks count towards your daily caloric intake. Sugary soft drinks are an obvious nono and even fruit juice can be misleading – providing you all the calories from fruit without any of the fibre that will keep you fuller for longer. If you’re thirsty, drink water. It’s calorie free and doesn’t cost you a cent from the tap.
8. How skinny is your latte?
Speaking of drinks, how many coffees are you having a day? The average full cream Latte/Capuccino/Flat White contains 224 calories – not including the sugar you may be adding. Try to limit your coffees to no more than a day and always go for the skim option, which has 75 percent less calories than its full cream counterpart.
9. Meeting meltdown
If you’re going into a meeting where you know unhealthy snacks will be on the table, BYO snacks! Grab an apple or a box of nuts so you can join in the snacking without being tempted.
10. An oldie but a goodie
We all know that we’re supposed to eat slowly and consciously. But how many of us slam down our lunch while staring at a screen, paying absolutely no attention to what we’re eating? Try to take 10 minutes (even at your desk) to concentrate on nothing but what you’re eating. When we rush our food, the receptors that register when we’re full can’t get the message to the brain fast enough. By the time the message gets through - oops, you’ve overeaten and feel bloated and uncomfortable.
Fruit at Work is the most awarded fruit supplier in Australia. With the largest delivery footprint in Australia, Fruit at Work is available in Sydney, Canberra, Melbourne, Brisbane,
Adelaide, & Perth as well as selected regional areas along the eastern seaboard. Fruit tubs come in two sizes – small and large, starting from $39.00 per tub and are filled with the finest quality in-season fruit available.
Sunday, February 20, 2011
Compulsive overeating or binge eating
Compulsive overeating or binge eating is a common eating disorder in which people eat and eat, even after they are completely full. Compulsive overeaters often feel “out of control” with food, so much that they literally cannot stop eating. This problem is different from bulimia nervosa (where people binge, but then try “purge” food out of their bodies by vomiting or some other means). Compulsive overeaters don’t “purge”.
Why does this happen?
The reasons for this disorder aren’t completely well understood. Some people seem to rely on food as a way of coping with stress or emotional problems. Overeating may give them a sense of comfort. Most compulsive overeaters think a lot about food and their weight, which often leads to a cycle of dieting and bingeing. While on the diet, they feel hungry and deprived, which helps lead to the next binge. Some people see compulsive overeating as an addiction, similar to an addiction to drugs. Whatever the reasons, bingeing, isn’t good for the body.
What are the symptoms of compulsive overeating?
The symptoms include:
The most obvious result is weight gain. When people binge, they usually don’t binge on healthy food, but on high calorie “junk” food, therefore causing them to gain weight. Overeating can also result in more serious health problems if you are already overweight, such as an increased risk of heart attacks.
Why does this happen?
The reasons for this disorder aren’t completely well understood. Some people seem to rely on food as a way of coping with stress or emotional problems. Overeating may give them a sense of comfort. Most compulsive overeaters think a lot about food and their weight, which often leads to a cycle of dieting and bingeing. While on the diet, they feel hungry and deprived, which helps lead to the next binge. Some people see compulsive overeating as an addiction, similar to an addiction to drugs. Whatever the reasons, bingeing, isn’t good for the body.
What are the symptoms of compulsive overeating?
The symptoms include:
- Bingeing frequently and repeatedly
- Feeling like you cannot stop eating
- Eating in secrecy
- A history of “failed” diets
- Feelings of shame about bingeing
- May be overweight and depressed
The most obvious result is weight gain. When people binge, they usually don’t binge on healthy food, but on high calorie “junk” food, therefore causing them to gain weight. Overeating can also result in more serious health problems if you are already overweight, such as an increased risk of heart attacks.
Heart Diseases and Foods
Coronary heart disease is the most common of all heart diseases. It is characterized by blockage in the coronary arteries that result in reduction of blood flows to the heart muscle, depriving it of vital oxygen. The clogging of coronary artery, known as arteriosclerosis, begins with fatty streaks in and under the layer of cells, that line artery walls. Gradually, the streaks are transformed into plaques-fatty scar tissue that bulges into the artery opening, partly choking off blood flow.
If the clot becomes large enough, it can block blood flow, suffocating large patches of cardiac muscle, an event known as a heart attack or angina. Or if a blood vessel to the brain closes off or ruptures, it will result in a stroke. While the exact causes of coronary heart disease are imperfectly understood, certain major risk factors have been identified, including genes, gender, diet, and lifestyle - smoking, exercise, and stress.
Scientific evidence indicates that diet is vital to whether your arteries clog or your heart gives out. Stopping the progression of artery disease in the first place with your diet is foremost in warding off heart attacks and strokes. Even if you already had heart problems, including a heart attack, changing your diet now may prevent future cardiac problems and even halt or reverse arterial damage, helping restore arteries to health.
Foods with anti-heart disease activity can:
If the clot becomes large enough, it can block blood flow, suffocating large patches of cardiac muscle, an event known as a heart attack or angina. Or if a blood vessel to the brain closes off or ruptures, it will result in a stroke. While the exact causes of coronary heart disease are imperfectly understood, certain major risk factors have been identified, including genes, gender, diet, and lifestyle - smoking, exercise, and stress.
Scientific evidence indicates that diet is vital to whether your arteries clog or your heart gives out. Stopping the progression of artery disease in the first place with your diet is foremost in warding off heart attacks and strokes. Even if you already had heart problems, including a heart attack, changing your diet now may prevent future cardiac problems and even halt or reverse arterial damage, helping restore arteries to health.
Foods with anti-heart disease activity can:
- Block platelet aggregation (clotting)
- Reduce blood vessel constriction
- Increase blood flow
- Lower fibrinogen (clotting factor)
- Increase fibrinolytic (clot-dissolving) activity
- Block cell damage from oxygen free radicals
- Lower triglycerides
- Raise good HDL cholesterol
- Makes cell membranes more flexible
- Lower blood pressure
Friday, February 18, 2011
Brain power foods by affecting the production of neurotransmitters in your brain
Brain power is characterized by how alert, energetic, and concentrated your brain is in response to a task. Information in your brain passes through neurotransmitters, which are manufactured by the nerve cells using precursors. Different neurotransmitters will have different impacts on your brain activity. For example, serotonin is the calming neurotransmitter that usually makes you more relaxed, drowsy, and fuzzy-headed. While dopamine and norepinephrine are neurotransmitters that make you more alert, more attentive, motivated and mentally energetic.
Food affects your brain power by affecting the production of neurotransmitters in your brain. By supplying amino acids, which are used as precursors to manufacture neurotransmitters, and by affecting the entry of the amino acids into brain, foods can have a significant impact on your brain activity. High-carbohydrate foods in general tend to subdue brain activity. Protein foods, on the other hand, can counteract carbohydrate food induced sluggishness. In addition, foods and herbs can have effects on brain activity by affecting blood circulation - the supply line of oxygen, nutrient, and hormone to the brain.
Food affects your brain power by affecting the production of neurotransmitters in your brain. By supplying amino acids, which are used as precursors to manufacture neurotransmitters, and by affecting the entry of the amino acids into brain, foods can have a significant impact on your brain activity. High-carbohydrate foods in general tend to subdue brain activity. Protein foods, on the other hand, can counteract carbohydrate food induced sluggishness. In addition, foods and herbs can have effects on brain activity by affecting blood circulation - the supply line of oxygen, nutrient, and hormone to the brain.
The link between diet and health
Eating is one the most important events in everyone’s life. We enjoy eating - it’s part of who we are and part of our culture; in fact, eating is the hottest universal topic of all times. We depend on eating: the foods we eat are the sole source of our energy and nutrition. We know so much about eating: we are born with the desire to eat and grown up with rich traditions of eating. But we also know so little about eating - about how the foods we eat everyday affect our health. We are more confused than ever about the link between diet and health: margarine is healthier than butter or not; a little alcohol will keep heart attacks at bay but cause breast cancer; dietary vitamin antioxidants can prevent lung cancer or can not. Eating is a paradox and a mystery that our ancestors tried and modern scientists are trying to solve.
Based on experiences and traditions, our ancestors have used foods and plant materials to treat various kinds of illness. Manuscripts discovered from a tomb (dated 168 B.C.) in China described prescriptions for 52 ailments with herbs, grains, legumes, vegetables, animal parts, and minerals. Ancient Sumerians recorded the use of 250 medicinal plants on tablets five thousand years ago. Today, plant and food remedies are still the major medicinal source for 80% of the world’s population.
The pharmacological roles of everyday foods have long been neglected by modern medicine due to lack of proven scientific validity. The main focus of modern medicine has been on pharmaceuticals. With the invention of modern chemotherapy by Paul Erhlich in the early twentieth century and sulfa drugs and antibiotics in the 1930’s and 1940’s, it seemed as if chemical medicines would take care of all our ills. However, while there continues to be great strides made in the understanding and use of pharmaceuticals, there is also widespread dissatisfaction with both them and the system of medicine that utilizes them. This dissatisfaction is centered around the feeling that they are too disease-oriented, and perhaps too limited by their precision to cope effectively with the subtle factors and interrelationships that compromise human health and disease. The precise and pure nature of modern biomedical pharmaceuticals also tends to increase their side effects. In addition, with the victory over many common infectious diseases, more people are concerned with chronic degenerative processes and with prevention of disease. The increasing concerns have started a new movement in medical research. More and more mainstream scientists are reaching back to the truth of ancient food folk medicines and dietary practices for clues to remedies and antidotes to our modern diseases.
Research on pharmacological effects of foods is fast-paced and the results are exciting. The mystery of what foods can do for or to us has started to unveil. In order to effectively use foods for our health benefits, the following issues need to be considered:
Based on experiences and traditions, our ancestors have used foods and plant materials to treat various kinds of illness. Manuscripts discovered from a tomb (dated 168 B.C.) in China described prescriptions for 52 ailments with herbs, grains, legumes, vegetables, animal parts, and minerals. Ancient Sumerians recorded the use of 250 medicinal plants on tablets five thousand years ago. Today, plant and food remedies are still the major medicinal source for 80% of the world’s population.
The pharmacological roles of everyday foods have long been neglected by modern medicine due to lack of proven scientific validity. The main focus of modern medicine has been on pharmaceuticals. With the invention of modern chemotherapy by Paul Erhlich in the early twentieth century and sulfa drugs and antibiotics in the 1930’s and 1940’s, it seemed as if chemical medicines would take care of all our ills. However, while there continues to be great strides made in the understanding and use of pharmaceuticals, there is also widespread dissatisfaction with both them and the system of medicine that utilizes them. This dissatisfaction is centered around the feeling that they are too disease-oriented, and perhaps too limited by their precision to cope effectively with the subtle factors and interrelationships that compromise human health and disease. The precise and pure nature of modern biomedical pharmaceuticals also tends to increase their side effects. In addition, with the victory over many common infectious diseases, more people are concerned with chronic degenerative processes and with prevention of disease. The increasing concerns have started a new movement in medical research. More and more mainstream scientists are reaching back to the truth of ancient food folk medicines and dietary practices for clues to remedies and antidotes to our modern diseases.
Research on pharmacological effects of foods is fast-paced and the results are exciting. The mystery of what foods can do for or to us has started to unveil. In order to effectively use foods for our health benefits, the following issues need to be considered:
- Keep up with the most recent scientific findings and make use of them for our health benefits
- Try to use variety of whole foods as much as possible instead of isolated dietary supplements for your health problems - they are safer, cheaper, and usually more effective since they can provide multiple and balanced disease fighting capabilities
- Choice of foods is important: since healing power of a food is depending on the content of pharmacologically active constituents that differ among foods, and certain foods may need to be avoided due to their disease encouraging activities
- How do you prepare and eat your foods can affect their pharmacological effects
- Concerns about multiple health conditions: foods that benefit one health condition may be harmful to others
- Overall nutritional values of foods
Thursday, February 17, 2011
No country in Europe produces more cheese than Germany
No country in Europe produces more cheese than Germany, but most of the cheeses exported are produced on a huge industrial scale. Despite a history of almost 2000 years, artisan cheeses have almost disappeared, so Will has travelled to Germany to discover more about some of those still made from raw milk.
Quark
The most recognised of all traditional cheeses still found in Germany is a fresh, sour milk cheese, ironically making reference to one of the earliest cheeses in Germany - a very basic solid curdled milk cheese made from sour milk left over from butter making.
One of the finest examples of Quark comes from a biodynamic farm north of Hamburg. It is made from fresh raw cow’s milk and the process begins with the removal of cream from a vat of soured milk that has rested overnight. The curd is then cut with a long, thin blade, and then drained in large rectangular trays lined with mesh. Home-made mother starter culture is used to sour the curds and is also the secret to a creamy Quark.
Bergkase
For authentic traditional cheeses you need to head to the mountains, where dozens of small Alpine dairies produce Bergkase cheese.
In many of these farms the cows are led out of the barn into the Alpine pastures to graze from May to November.
The cheese making process involves combining fresh raw milk with lightly skimmed milk from the previous evening’s milking. Rennet is added and the cheese is set, cut and heated. Once the curds are judged to be ready, cheese cloth is used to collect the curds and transfer them to round hoops in a traditional process that’s changed little over the centuries. The soft pliable curds are carefully massaged and are then covered to drain. Later on in the day the young cheeses are turned. The cheeses are then mature on wooden shelves in cellars for 12 months or longer.
RECIPE - Homemade Spaetzle with Cheese and Onions
This Alpine dish is similar to noodles or gnocchi and is made by combining flour, water, eggs and salt. After thorough mixing the sticky dough is pushed through a special grater into boiling water, where the noodles cook for a few minutes, before rising to the surface.
The dish is created in several layers and begins with the first batch of noodles placed into a bowl, followed by a generous covering of shredded mountain cheese. The process is repeated again and again until the bowl is full and finally a layer of browned onions is placed on the top.
The combination produces a gooey, cheesy heaven which is absolutely delicious!
Tilsiter
One of the oldest cheeses made in the country and most is produced today in large industrial dairies is Tilsiter. Will Studd visits one of the oldest producers at the Ostenteider Dairy, which makes a traditional, smear ripened Tilsiter. Tilsiter comes in a variety of different flavours and spices including caraway seeds.
This cheese is made using organic, pasteurised milk. After the curds have been set and cut they are gently heated and stirred and once they’ve been drained they’re washed with hot water. They are then pumped into rectangular metal forms. Once they are filled they are flipped by hand before being left to drain. After a brine bath they are placed in the dairy’s dark underground maturation cellar, which runs at a constant 11 degrees with 95% humidity. This is the perfect environment for a smelly orange culture known as B-Linens which grows on the rinds.
It seems there is an expanding awareness in local artisan cheese in Germany which Will Studd hopes will continue, ensuring the success of small, specialist cheese makers in Germany.
Quark
The most recognised of all traditional cheeses still found in Germany is a fresh, sour milk cheese, ironically making reference to one of the earliest cheeses in Germany - a very basic solid curdled milk cheese made from sour milk left over from butter making.
One of the finest examples of Quark comes from a biodynamic farm north of Hamburg. It is made from fresh raw cow’s milk and the process begins with the removal of cream from a vat of soured milk that has rested overnight. The curd is then cut with a long, thin blade, and then drained in large rectangular trays lined with mesh. Home-made mother starter culture is used to sour the curds and is also the secret to a creamy Quark.
Bergkase
For authentic traditional cheeses you need to head to the mountains, where dozens of small Alpine dairies produce Bergkase cheese.
In many of these farms the cows are led out of the barn into the Alpine pastures to graze from May to November.
The cheese making process involves combining fresh raw milk with lightly skimmed milk from the previous evening’s milking. Rennet is added and the cheese is set, cut and heated. Once the curds are judged to be ready, cheese cloth is used to collect the curds and transfer them to round hoops in a traditional process that’s changed little over the centuries. The soft pliable curds are carefully massaged and are then covered to drain. Later on in the day the young cheeses are turned. The cheeses are then mature on wooden shelves in cellars for 12 months or longer.
RECIPE - Homemade Spaetzle with Cheese and Onions
This Alpine dish is similar to noodles or gnocchi and is made by combining flour, water, eggs and salt. After thorough mixing the sticky dough is pushed through a special grater into boiling water, where the noodles cook for a few minutes, before rising to the surface.
The dish is created in several layers and begins with the first batch of noodles placed into a bowl, followed by a generous covering of shredded mountain cheese. The process is repeated again and again until the bowl is full and finally a layer of browned onions is placed on the top.
The combination produces a gooey, cheesy heaven which is absolutely delicious!
Tilsiter
One of the oldest cheeses made in the country and most is produced today in large industrial dairies is Tilsiter. Will Studd visits one of the oldest producers at the Ostenteider Dairy, which makes a traditional, smear ripened Tilsiter. Tilsiter comes in a variety of different flavours and spices including caraway seeds.
This cheese is made using organic, pasteurised milk. After the curds have been set and cut they are gently heated and stirred and once they’ve been drained they’re washed with hot water. They are then pumped into rectangular metal forms. Once they are filled they are flipped by hand before being left to drain. After a brine bath they are placed in the dairy’s dark underground maturation cellar, which runs at a constant 11 degrees with 95% humidity. This is the perfect environment for a smelly orange culture known as B-Linens which grows on the rinds.
It seems there is an expanding awareness in local artisan cheese in Germany which Will Studd hopes will continue, ensuring the success of small, specialist cheese makers in Germany.
How to make the best pizzas
1. Get the dough right by making it yourself
• The water should be warm (not hot)
• Mix the yeast and sugar into the water together at the same time
• Leave for 20 minutes
• Only ever add salt when you add the flour
• Add plenty of olive oil at the end
2. Let your dough rise twice
• Don’t refrigerate your dough
• Leave it out in the sun to rise
• Knock the dough down and let it rise again
• Your dough is ready!
3. Get the right ingredients
• Use quality mozzarella or bocconcini cheese
4. Use the best quality smallgoods for the topping
• You don’t need a lot!
5. Use a covered BBQ instead of an oven
• If you can get one they are much hotter
• If you can get your BBQ hot enough, you don’t need a pizza stone
6. Turn a roasting dish upside down and sit your pizzas on top of that
• Otherwise, the bottoms of your pizza will burn while the top of the pizza cooks
• Make sure you generously oil your pizza trays
7. A pizza is never finished when it’s cooked
• To top your pizza off, it needs pesto or garlic oil, fresh basil, fresh rocket, yummy cheeses and some delicious Doughboy chilli oil!
Wednesday, February 16, 2011
How to help kids be more fit
There's a lot of discussion these days about fit kids. People who care (parents, doctors, teachers, and others) want to know how to help kids be more fit.
Being fit is a way of saying a person eats well, gets a lot of physical activity (exercise), and has a healthy weight. If you're fit, your body works well, feels good, and can do all the things you want to do, like run around with your friends.
Some steps only parents can take — such as serving healthy meals or deciding to take the family on a nature hike. But kids can take charge, too, when it comes to health.
Here are five rules to live by, if you're a kid who wants to be fit. The trick is to follow these rules most of the time, knowing that some days (like your birthday) might call for cake and ice cream.
Here's one combination that might work for you:
What's screen time? It's the amount of time you spend watching TV or DVDs, playing video games (console systems or handheld games), and using the computer. The more time you spend on these sitting-down activities, the less time available for active stuff, like basketball, bike riding, and swimming. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school.
Be Active
One job you have as a kid — and it's a fun one — is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You might even write down a list of fun stuff to do, so you can refer to it when your mom or dad says it's time to stop watching TV or playing computer games!
Speaking of parents, they can be a big help if you want to be a fit kid. For instance, they can stock the house with healthy foods and plan physical activities for the family. Tell your parents about these five steps you want to take and maybe you can teach them a thing or two. If you're a fit kid, why shouldn't you have a fit mom and a fit dad?
Being fit is a way of saying a person eats well, gets a lot of physical activity (exercise), and has a healthy weight. If you're fit, your body works well, feels good, and can do all the things you want to do, like run around with your friends.
Some steps only parents can take — such as serving healthy meals or deciding to take the family on a nature hike. But kids can take charge, too, when it comes to health.
Here are five rules to live by, if you're a kid who wants to be fit. The trick is to follow these rules most of the time, knowing that some days (like your birthday) might call for cake and ice cream.
Eat a Variety of Foods, Especially Fruits and Vegetables
You may have a favorite food, but the best choice is to eat a variety. If you eat different foods, you're more likely to get the nutrients your body needs. Taste new foods and old ones you haven't tried for a while. Some foods, such as green veggies, are more pleasing the older you get. Shoot for at least five servings of fruits and vegetables a day — two fruits and three vegetables.Here's one combination that might work for you:
- at breakfast: ½ cup (about 4 large) strawberries on your cereal
- with lunch: 6 baby carrots
- for a snack: an apple
- with dinner: ½ cup broccoli (about 2 big spears) and 1 cup of salad
What's screen time? It's the amount of time you spend watching TV or DVDs, playing video games (console systems or handheld games), and using the computer. The more time you spend on these sitting-down activities, the less time available for active stuff, like basketball, bike riding, and swimming. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school.
Be Active
One job you have as a kid — and it's a fun one — is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You might even write down a list of fun stuff to do, so you can refer to it when your mom or dad says it's time to stop watching TV or playing computer games!
Speaking of parents, they can be a big help if you want to be a fit kid. For instance, they can stock the house with healthy foods and plan physical activities for the family. Tell your parents about these five steps you want to take and maybe you can teach them a thing or two. If you're a fit kid, why shouldn't you have a fit mom and a fit dad?
Monday, February 14, 2011
Four things women Should Be Doing in Their Fitness Training—But
If your workouts consist of doing light weights and steady-state cardio, you might be in for some bad news: These things alone won’t likely get you the results you’re after, say experts. To increase your fitness level, burn fat, and improve muscle tone, you’ve got to step up your game.
Here are four things women tend to skip that can deliver serious results.
1. High-intensity training.
All that time coasting on the elliptical at a comfortable pace probably hasn’t done much for your body says Panama-based trainer Belinda Benn, creator of the Breakthrough Physique home fitness system. In fact, the biggest mistake women make in their training is not exercising with enough intensity, she says.
High-intensity interval training, or HIIT, is typically a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. “High-intensity interval training is the best way to improve your overall fitness, burn fat, and stimulate your hormones for a stronger body,” says Benn.
How to tell if you’re training hard enough? Look to your body for clues, Benn says. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. “If you feel nothing,” Benn says, “you probably didn’t work out hard enough.”
2. Heavier lifting.
For most women, a typical weight-training session equals light dumbbell exercises, says Toronto-based strength and conditioning specialist Craig Ballantyne, creator of the Turbulence Training Program. But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat, he says. Lifting heavier will also increase your strength and muscle definition.
Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up.
3. Upper body workouts.
Women tend to store body fat around the waist, hips, and thighs, so that’s where they typically focus their exercise efforts—neglecting their upper bodies, Benn says.
But you can’t spot-reduce fat, and sticking with what’s easy can stunt your progress, says Benn. Because you may feel weak while attempting pull-ups for the first time, Benn suggests doing the hard stuff at the start of your workout, “when you’re freshest and feeling mentally strong.”
“Focusing on underdeveloped muscles will improve the contours of your body,” Benn says.
4. Training with a barbell.
Think barbells are synonymous with back-breaking chest presses? Not so. “You can do a tremendous workout just with a barbell,” Benn says. “If you’re holding a bar rather than using two separate weights, it forces you to get your body in sync.”
Barbells are great for both upper- and lower-body exercises. Balancing one across your shoulders while doing squats, lunges, or walking lunges helps develop posture and balance, Benn says.
If you’re flirting with a barbell for the first time, go as light as you need to. Even 10 pounds is a good start.
Here are four things women tend to skip that can deliver serious results.
1. High-intensity training.
All that time coasting on the elliptical at a comfortable pace probably hasn’t done much for your body says Panama-based trainer Belinda Benn, creator of the Breakthrough Physique home fitness system. In fact, the biggest mistake women make in their training is not exercising with enough intensity, she says.
High-intensity interval training, or HIIT, is typically a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. “High-intensity interval training is the best way to improve your overall fitness, burn fat, and stimulate your hormones for a stronger body,” says Benn.
How to tell if you’re training hard enough? Look to your body for clues, Benn says. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. “If you feel nothing,” Benn says, “you probably didn’t work out hard enough.”
2. Heavier lifting.
For most women, a typical weight-training session equals light dumbbell exercises, says Toronto-based strength and conditioning specialist Craig Ballantyne, creator of the Turbulence Training Program. But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat, he says. Lifting heavier will also increase your strength and muscle definition.
Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up.
3. Upper body workouts.
Women tend to store body fat around the waist, hips, and thighs, so that’s where they typically focus their exercise efforts—neglecting their upper bodies, Benn says.
But you can’t spot-reduce fat, and sticking with what’s easy can stunt your progress, says Benn. Because you may feel weak while attempting pull-ups for the first time, Benn suggests doing the hard stuff at the start of your workout, “when you’re freshest and feeling mentally strong.”
“Focusing on underdeveloped muscles will improve the contours of your body,” Benn says.
4. Training with a barbell.
Think barbells are synonymous with back-breaking chest presses? Not so. “You can do a tremendous workout just with a barbell,” Benn says. “If you’re holding a bar rather than using two separate weights, it forces you to get your body in sync.”
Barbells are great for both upper- and lower-body exercises. Balancing one across your shoulders while doing squats, lunges, or walking lunges helps develop posture and balance, Benn says.
If you’re flirting with a barbell for the first time, go as light as you need to. Even 10 pounds is a good start.
Sunday, February 13, 2011
Friday, February 11, 2011
Why to shop for pet supplies online?
Many people are fond of animals and this is the reason why a large number of people have pets. If you care for your pet then you should ensure that you provide it with the best pet supplies. It can in fact play an important role in the overall health and well-being of your animal. However, if you have a limited budget then you should consider shopping online for pet supplies.
Why to shop for pet supplies online?
Online pet supplies stores are known to offer such supplies at affordable prices. This can benefit consumers who cannot afford expensive products for their pets. Another benefit of shopping online is that you can get great discounts whenever you purchase in bulk amounts. However, you should keep certain things in mind while shopping for pet supplies online.Reputation of the Company
Never purchase pet supplies before you actually know about the reputation of the supplier. Several shops are available online which are set up for the sole purpose of earning money. Thus, you might end up purchasing substandard products. A little bit of research always proves useful and the same applies when you are searching for online pet supplies store. Conduct a background check of the company and try to find out about the track record and reputation of the company.
Shipping Supplies
This is another factor to consider while purchasing the pet supplies online. You should find out about the exact shipping prices which will be charged to ship the items to your address. Checking the shipping prices well in advance is recommended to avoid any unpleasant surprises later on.
Return Polices
What are you supposed to do if the products don’t turn out as expected? Similarly, what will you do when the product is of a poor quality? You cannot definitely risk your pet’s life and continue using the product just because you paid for it. Instead you should select an online pet supplies store which takes back the product. Ideally, there should be a return policy provided by the website. Browse through the website and try to find out details about the return policy offered by the online store.
Thursday, February 10, 2011
Healthier Preparation Methods for Cooking
When you prepare and cook meals at home, you have better control over the nutritional content and the overall healthfulness of the foods you eat. (You can also save money.)
- Stock up on heart-healthy cookbooks and recipes for cooking ideas.
- Use “choice” or “select” grades of beef rather than “prime,” and be sure to trim the fat off the edges before cooking.
- Use cuts of red meat and pork labeled “loin” and “round,” as they usually have the least fat.
- With poultry, use the leaner light meat (breasts) instead of the fattier dark meat (legs and thighs), and be sure to remove the skin.
- Make recipes or egg dishes with egg whites, instead of egg yolks. Substitute two egg whites for each egg yolk.
- For recipes that require dairy products, try low-fat or fat-free versions of milk, yogurt and cheese.
- Use reduced-fat, low-fat, light or no-fat salad dressings (if you need to limit your calories) on salads, for dips or as marinades.
- Use and prepare foods that contain little or no salt.
Healthy Diet Goals
Heart disease is the No. 1 killer of Americans. We can reduce heart disease by promoting a healthy diet and lifestyle. Getting information from credible sources can help you make smart choices that will benefit your long-term heart health.
For the first time, the American Heart Association has defined what it means to have ideal cardiovascular health, identifying seven health and behavior factors that impact health and quality of life. We know that even simple, small changes can make a big difference in living a better life. Known as “Life’s Simple 7,” these steps can help add years to your life:
- don’t smoke;
- maintain a healthy weight;
- engage in regular physical activity;
- eat a healthy diet;
- manage blood pressure;
- take charge of cholesterol; and
- keep blood sugar, or glucose, at healthy levels.
The American Heart Association has a new national goal:
By 2020, to improve the cardiovascular health of all Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent.
By 2020, to improve the cardiovascular health of all Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent.
- Fruits and vegetables: At least 4.5 cups a day
- Fish (preferably oily fish): At least two 3.5-ounce servings a week
- Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
- Sodium: Less than 1,500 mg a day
- Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week
- Nuts, legumes and seeds: At least 4 servings a week
- Processed meats: No more than 2 servings a week
- Saturated fat: Less than 7% of total energy intake
Wednesday, February 09, 2011
4 Hot Wedding Party Trends
More and more brides and grooms are skipping the even guys and girls setup and the matchy-matchy look in favor of less traditional ideas. Here are five hot ones!
Nonmatching Bridesmaids
If the thought of dressing up all your bridesmaids in matching head-to-toe getups makes you cringe, skip it. There are a couple of easy ways to go about it. Try picking two coordinating patterns or a fun pattern and color combo; then dress every other girl in one of the two. Another approach is to dress your maid of honor in a patterned gown and have each bridesmaid wear another one of your wedding colors. If you'd like to stick to one main color and fabric, just leave the rest up to the girls. They’ll, of course, be happy to pick their own dress. It can also be a fun idea to let them pick their own shoes and
accessories, keeping with your wedding colors.
Including Your Pets
Let's face it: To those who own them, pets are like family. This means there's no way they're staying behind on the big day. More couples are finding unique ways to include their cherished pets in their wedding ceremonies by subbing them into usual bridal party roles. (Think ring bearers, flower girls, or even escorts.) And we're not just talking about man's best friend either. Cats, fish, and birds are popping up at weddings too -- often even dressed for the occasion. You'll find cats posing for photos that appear on invitations, save-the-dates, and escort cards, and birds in antique cages on display to greet guests. For a fun way to include your canine companion, consider making him or her the pooch of honor or the best dog. If you have more than one, have them walk your parents or special members of the bridal party down the aisle.
Kids-Only Lineups
Let the adults sit back and enjoy the ceremony while the little ones in your lives take on the bridal party duties. There are quite a few ways to do this and no set rules on what the arrangement must be, so just figure out a plan that fits your needs. Consider having multiple flower girls in lieu of bridesmaids or all junior groomsmen.
Varied Flower Arrangements
Your groomsmen's boutonnieres and your bridesmaids’ bouquets needn’t be the same. One way to do this is to select different arrangements for each in a similar color scheme. Or have each bridesmaid carry a bouquet of one bloom, while the bridal bouquet is comprised of all their flowers.
Nonmatching Bridesmaids
If the thought of dressing up all your bridesmaids in matching head-to-toe getups makes you cringe, skip it. There are a couple of easy ways to go about it. Try picking two coordinating patterns or a fun pattern and color combo; then dress every other girl in one of the two. Another approach is to dress your maid of honor in a patterned gown and have each bridesmaid wear another one of your wedding colors. If you'd like to stick to one main color and fabric, just leave the rest up to the girls. They’ll, of course, be happy to pick their own dress. It can also be a fun idea to let them pick their own shoes and
accessories, keeping with your wedding colors.
Including Your Pets
Let's face it: To those who own them, pets are like family. This means there's no way they're staying behind on the big day. More couples are finding unique ways to include their cherished pets in their wedding ceremonies by subbing them into usual bridal party roles. (Think ring bearers, flower girls, or even escorts.) And we're not just talking about man's best friend either. Cats, fish, and birds are popping up at weddings too -- often even dressed for the occasion. You'll find cats posing for photos that appear on invitations, save-the-dates, and escort cards, and birds in antique cages on display to greet guests. For a fun way to include your canine companion, consider making him or her the pooch of honor or the best dog. If you have more than one, have them walk your parents or special members of the bridal party down the aisle.
Kids-Only Lineups
Let the adults sit back and enjoy the ceremony while the little ones in your lives take on the bridal party duties. There are quite a few ways to do this and no set rules on what the arrangement must be, so just figure out a plan that fits your needs. Consider having multiple flower girls in lieu of bridesmaids or all junior groomsmen.
Varied Flower Arrangements
Your groomsmen's boutonnieres and your bridesmaids’ bouquets needn’t be the same. One way to do this is to select different arrangements for each in a similar color scheme. Or have each bridesmaid carry a bouquet of one bloom, while the bridal bouquet is comprised of all their flowers.
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