Benefits of Fruits and Vegetables

Nutritionists have long advised us to add color to our diet. In fact, they say the more colors we eat, the better balanced the meal. A new study in the Archives of Internal Medicine supports this belief.

Carotenoids are yellow, orange and red pigments made by plants that come into our body through fruits and vegetables. They're found in yellow-orange vegetables such as carrots and sweet potatoes, and dark green vegetables, like green beans.

There are two types of carotenoids, alpha- and beta-carotene, which both produce vitamin A in our bodies. More is known about beta-carotene because of its possible role in preventing chronic disease.

Now, in a new study of over 15-thousand adults, researchers measured the concentration of alpha-carotene in the blood. Over a 14 year period they found that the risk of death was lower for people with elevated levels of alpha-carotene.

The investigators think that the benefits of high alpha-carotene eventually flattens out - it's not an elixir of eternal life. But they conclude that increasing fruit and vegetable consumption may prevent premature death.

The science is still out on just how this works. But it further supports previous findings - and conventional wisdom - that fruit and vegetable consumption is beneficial to people's overall health.
For tips on how to boost fruits and vegetables in your diet...and to see the benefits each one provides, click on the American Heart Association website.

Source  http://www.wdio.com/article/stories/S1857838.shtml?cat=11803

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latest health tips on cell phone radiation

To date, I have written in this column thirteen (13) articles on health tips on the use of cell phones… as a public service to remind cell phone users of the harmful effects of the excessive use of cell phone because of radiation exposure.

 

 

Here are additional health tips on the use of cell phones that I got from the internet. Should you wish to confirm the information I am sharing with the readers of this column; or should you need further information to convince you of the health risks of cell phone radiation, please check the internet:-

• Do you know that different cell phones emit different amount of radiation? And do you know that cell phones are just complex two-way radios and that if one is talking on a cell phone, he/she is actually talking and listening to a two-way radio that is broadcasting a very, very high frequency signal right next to one’s head;

• Do you know that the San Francisco Board of Supervisors passed a law requiring retailers of cell phones to post notices on how much dangerous radiation is reportedly being emitted by the cell phone units being sold - for consumers’ information;

• Do you know that one of the latest warning on cell phone radiation is to keep your cell phone at least one inch away from your body at all times while it’s on? A big problem for male cell phone users is that they put their cell phones in their pockets – without bothering to check whether their cell phones are on off or on mode;

• Do you know that many parents give their children cell phones as playthings and/or sometimes to soothe them to sleep and place the cell phone under the pillow – without realizing that the skulls of their children are thinner than the skulls of adults and that thinner skulls admits more radiation. There are research studies that show that a young brain is more vulnerable to brain damage/cancer than a mature brain;

• Do you know that in 2008, researchers in the American Journal of Epidemiology found that individuals who kept their cell phones against one side of their heads for several hours a day were fifty percent (50%) more likely to develop parotid tumors;

• Do you know that cordless phone chargers also emit radio frequency power even when not in use. This being so, Wi-Fi and cordless phone chargers should be removed in the bedrooms.

• Do you also know that pulsed digital signals are more damaging than the analog signals and they should not be anywhere near the head of the bed. Also, baby monitors should not be placed closer than 6 feet to the cribs.

(The above information was taken from Internet sites re the book Zapped; Why Your Cell Phone Shouldn’t be Your Alarm Clock and 1,268 Ways to Outsmart the Hazards of Electronic Pollution, by Ann Louise Gittleman, an award winning New York Times best-selling author of over 30 books on health and healing. In 2005, Ann Louise Gittleman was diagnosed with a benign tumor of the parotid, one of the salivary glands located just below the earlobe. It’s a very rare tumor. Ms. Gittleman is a heavy cell phone user for years.)

• Do you know that the French National Assembly passed a new environmental bill last June that included the following health protection directives against possible risk to electromagnetic fields (EMF). The radiation emitted by cell phone is known as electronic radiation.

– A prohibition on the use of mobile phones at school by students in kindergartens, elementary schools, and colleges.

– A prohibition on advertising and marketing mobile phones to children under 14 years of age.

– Every mobile phone sold in France must provide Specific Absorption Rate (SAR) along with a recommendation to use a hands-free kit. The details of how the information is to be presented are not yet finalized.

Let us reduce our cell phone radiation exposure by practicing health care measures on the use of cell phones.

Have a joyful day!

Source  http://www.mb.com.ph/articles/289634/the-latest-health-tips-cell-phone-radiation

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how to avoid overeating during your family’s holiday feast

Cranberry sauce, sweet potatoes, turkey, mashed potatoes, green bean casserole — with Thanksgiving right around the corner, people watching their waistlines are hoping to keep them in check during the holidays.

 

 

Thomas Lemke, a registered dietitian and licensed with Intergris Bass Baptist Health Center, said stopping overeating begins in the morning.

“My basic recommendation is always start with breakfast,” he said. “I recommend you always eat breakfast on the day of a holiday. People who eat breakfast tend to be lighter overall because they don’t tend to overeat later in the day.”

Pamela Baggett, a registered dietitian and licensed dietitian with St. Mary’s Regional Medical Center, added skipping breakfast can lead to loss of self-control.

“What we need to think about is not skipping breakfast because by lunch I will be so ravenous that I have no self-control,” she said.

With many people hitting the road to visit friends and family during the holiday season, several end up arriving famished, Lamke said.

“If you are traveling for a holiday, try to eat something before you show up for the festivities,” he said. “It can be something small like a salad or carrots. Having something on your stomach can lessen the desire to eat as much when the smell of the turkey cooking hits your nose.”

If people are participating in providing food for the festivities, they can bring a favorite food they safely can eat a lot of.

“I tell my diabetics, ‘take something you can have a whole bunch of, a vegetable plate or a sugar-free Jell-O. Take something you can fill up on,’” Baggett said.

Lemke suggested bringing a healthy alternative to potluck holiday meals.

“If it is a potluck, bring a fruit tray or veggie tray, so if you have the munchies throughout the day, it is something you can default to throughout the day,” he said. “You can get some tomatoes and carrot sticks, maybe dipped them in some ranch, rather than keep going back to the dessert table.”

If you are participating in a strict diet and going to someone’s home to celebrate Thanksgiving, let the host know your restrictions beforehand, Baggett said.

“If I am on a strict diet for whatever reason and I am going to someone’s house, I need to let them know,” she said. “I can’t have salty dishes, I can’t have a lot of fat ... whatever my restrictions are.”

Portion control also is an important tool to help keep food consumption in check.

“My No. 1 recommendation for portion control when eating family-style is to go through the line once., Lemke said. “Don’t keep coming back all day long. If you want to pile your plate really high, that is fine, but limit it to what you can eat in one sitting. Once you eat that, you are done until the next meal.”

While eating, Baggett said slowing down can help your body realize when it truly is full, a process that can can take up to 20 minutes.

“Slow down. Eat slower. Put your fork down between bites,” she said.

She added limiting your eating to one plate only can help reduce overeating.

“Realize Thanksgiving is one meal, not a four-day holiday,” she said. “I am going to do one plate and pick what I like the best. Maybe I can do without the bread but love dressing, so I may just eat the dressing.”

Lemke also recommended choosing only one favorite dessert for the holiday.

“People tend to want to take a little bit of grandma’s cheesecake, Aunt Ethel’s pumpkin pie and Aunt Betty’s gingerbread cookies. Pick one dessert,” he said. “If your favorite dessert is Aunt Betty’s gingerbread cookies, eat them. When you are finished with the cookies, don’t go on to something else.

“Don’t eat everything just to make grandma happy. She will be just as unhappy with her grandchild suffering with obesity and health as you not eating her pumpkin pie.”

Baggett agreed.

“We have to realize Thanksgiving, Christmas, our birthday — they come every year,” she said. “If I feel I am feeling deprived, I may say, ‘what the heck’ and try everything. If Aunt Mabel makes the best whatever and it is here today and my wife makes the others every once in a while, I will choose Aunt Mabel’s dessert. If my favorite is, say apple pie, I will have one piece and eat it slowly and enjoy it so I don’t feel deprived.”

Baggett also suggested taking only half portions of dessert.

Lemke said moderation is key during the holiday when it comes to eating.

“It is individually based,” he said. “I know can’t keep myself away from my cousin’s fudge. My options are not start or take a handful and take it as far away from the tray as I can so I don’t keep eating them all afternoon. Know your habits and your limits.”

Once the food is put away and dishes are washed up, Baggett suggests getting active.

“One of the great things I do, once the dishes are done, is I go for a walk or work on Christmas lights or do an activity with the family,” she said. “I do something rather than plop down and take a nap.”

Hosts of the big family Thanksgiving day meal often can be stuck with the leftovers and feel obligated to eat them.

Lemke suggested trying to pawn off as many leftovers as you can to your guests.

“Some can take the pie and someone else can take the green bean casserole,” he said. Or, “if you get stuck with the leftovers, freeze them. You can pick at them over a longer time and it isn’t as overwhelming.

“If you are stuck with too much food and you can’t eat it all, throw it away. You gaining five or 10 pounds over the holidays isn’t going to help anyone.”

Lemke encourages his clients to enjoy the holidays, but not to go overboard.

“Holidays are a time for fun. Go ahead and indulge yourself a little bit,” he said. “Have a little bit of the pumpkin pie, but don’t also have the gingerbread cookies on top of that. It is about moderation.”

Source  http://enidnews.com/localnews/x20123756/Tips-on-how-to-avoid-overeating-during-your-family-s-holiday-feast

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How to Relieve the tension with Expert Tips

Shopping, decorating, cooking, wrapping gifts, visiting with family and friends, traveling — while many find joy in the activities of the holiday season, others find themselves overwhelmed by the obligations.

 

 

Experts say the most important part of handling holiday stress is preparing for it. Understanding that the season will bring additional tasks and interrupt the normal daily flow helps curb stress levels.

“The first thing I tell people is that you have to be aware that the holidays are always stress inducing,” said Jim Sendelbach, a Conyers-based therapist.

“We have to be aware that our schedule and routines change frequently and radically.”

People should approach the holidays with realistic expectations, said Dr. Gretchen Collins, medical director for the Gwinnett, Rockdale and Newton Community Service Board, a public health agency which provides mental health, developmental disabilities and addictive diseases services.

Ignore the bombardment of perfect-looking, happy families at the holidays presented by media and advertisers, she said. Most families are average people, with both strengths and foibles.

“I let clients know that during the holiday season there are generally going to be increased stressors, and that is due to, No. 1, to increased expectations,” she said. “It can set us up for stress and disappointment.”

Another source of holiday stress is increased stimulation such as parties and family get-togethers. People struggle to have good relationships with those whom they haven’t interacted well with in the past, Collins said.

She recommended that those who feel stressed at the holidays follow their normal schedules, attending work regularly. When special events do occur, limit participation.

“What I tell them to do is try and keep life as routine as possible,” said Collins.

Collins also cautioned against excessive eating and drinking. Limit alcohol, get proper nutrition and get plenty of rest, she said.

Also, keep expectations reasonable.

“If you didn’t get along with grandma last year, you probably won’t get along with grandma this year,” Collins said.

Both Collins and Sendelbach said exercise reduces stress levels.

Take a 10-minute walk. Or stretch your hands over your head and take deep breaths. The goal is to increase circulation, which sends more oxygen to the brain, decreasing stress and allowing for clearer thinking.

Sendelbach said you can even take refuge in that most private of places — the restroom.

“Take a bathroom break, whether you need it or not,” he said.

To seek professional mental health services or for a referral, call the Gwinnett, Rockdale and Newton Community Service Board in Rockdale at 770-918-6677 or in Newton at 770-787-3977.

Source http://www.rockdalecitizen.com/news/headlines/Relieve_the_tension_Experts_offer_tips_to_battle_holiday_stress_107840989.html

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Top Tips for Pregnant Women with Holiday Due Dates

In the rush of the holiday season, most people worry about on-time delivery of important gifts and packages for friends and loved ones. But for a pregnant woman due around the holidays, there’s an added worry about when her baby will arrive. 

 

Around the holidays, many pregnant women experience pressure from family or their healthcare providers to “schedule” their baby’s birthday around festivities and travel plans. Lamaze warns that scheduling a baby’s delivery without a compelling medical reason can put the baby at risk.

“Few doctors want to be pacing the halls on Thanksgiving or Christmas, waiting for a mother to deliver,” said Marilyn Curl, CNM, MSN, LCCE, FACCE and president of Lamaze International. “So it’s not uncommon to see a surge of women with normal pregnancies being told that there might be an issue and that they should consider scheduling the delivery, coincidentally, right before a holiday.”

Healthcare professionals aren’t the only ones who may try to rush the arrival of babies. Families often can feel stressed about the uncertainty of the baby’s arrival and feel it may compromise the celebration of holidays. Some women also fear that their preferred healthcare provider won’t be available and will agree to a scheduled early delivery to guarantee that their provider will be there for the birth.

“I really understand that pressure. You build a relationship with your care provider over the course of a pregnancy. Plus, you build up expectations about your holiday celebration. So it seems like ‘no big deal’ just to get the birth over with,” said Sue Galyen, RN, MSN, HCHI, LCCE, FACCE, a Lamaze childbirth educator from Brownsburg, IN. “But it’s so hard to think that a scheduled delivery, whether through induction or cesarean, was worth it when either the mother or baby experiences a complication as a result.”

One complication of scheduling the baby’s birthday is that often, the baby is delivered just a little too early. A growing body of research[1] shows that giving a baby those last few weeks or days inside the uterus can be crucial to the baby's health. Babies born even a “little” early face risks including breastfeeding difficulties, learning and behavioral problems, breathing problems, increased chance of time in the neonatal intensive care unit (NICU) and risk of death.

“I’ve had so many students with due dates around the holidays and it’s amazing how many of them ended up with more complications than they bargained for because of the medical intervention,” said Galyen.

Women can play a key part in driving down avoidable prematurity. ”Red flags” that might signal that a mother is being pressured into an unnecessarily early delivery include:

* The care provider suggests that the baby is too big and will be easier to deliver “a little early”
* The suggestion is made that the care provider won’t be available for a holiday delivery or will be “booked up”
* The timing of the delivery is centered on travel and celebration schedules
* Holiday stress is driving feelings of wanting to get the pregnancy “over with”

Avoiding unnecessary medical inductions is part of Lamaze International’s Six Healthy Birth Practices. Based on recommendations by the World Health Organization and backed by extensive research that supports a woman’s natural ability to give birth, these practices are:

· Let labor begin on its own

· Walk, move around and change positions throughout labor

· Bring a loved one, friend or doula for continuous support

· Avoid interventions that are not medically necessary

· Avoid giving birth on your back and follow your body's urges to push

· Keep mother and baby together; it's best for mother, baby and breastfeeding

Inducing labor without a compelling medical reason is one of many routine interventions that has not proven a medical benefit to mothers and babies and can impose harm. Other common routine interventions include continuous fetal monitoring, coached pushing, being positioned on your back during labor, requiring repeat cesarean surgeries for women with a prior cesarean and separating mothers and babies after birth.

To learn more about the Lamaze Six Healthy Birth Practices, please enroll in a Lamaze childbirth education class and visit www.lamaze.org/healthybirthpractices.

Source  http://www.healthnewsdigest.com/news/Women_s_Health_260/Tips_for_Pregnant_Women_with_Holiday_Due_Dates.shtml

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How to Quit Smoking with Sure-shot Suggestions

Smoking is injurious to health. This is the statutory tag which anyone can find on the cigarette packet. It is not clearly described what kinds of injury are caused when anyone smokes. Even a school student can find how smoking affects the human lungs. Everyone knows that the physicians advise the patients to give up smoking. The patients suffering from diabetic, blood pressure, nervous, digestive and cardiac ailment should not touch a single cigarette. Smoking of cigarettes, it is now established, can turn one into a patient with ailment of cancer.

 

Injuries caused by smoking are much more. The smokers do not know how their near and dear ones become serious victims as they are forced to inhale the smokes of burnt tobacco passively. It is said that effect on the passive smokers is more harmful. Millions of smokers have been attacking the environment with unfathomable volume of smokes everyday, and the environment gets polluted more and more.

One important thing is that, despite all that have been stated above, none of the governments have the guts to order the cigarette companies to stop producing cigarettes. Quit smoking tips are to be followed against this spectrum.

Most of the smokers do not believe that they can quit smoking. Some of them hold the view that they will quit this habit gradually. This will not produce any effective result as these smokers do not want to distant them from regular contact of the effect of nicotine. Some others want to tell that they know the ill-effects of smoking cigarettes and that they will quit smoking very soon. This is a promise left to be considered sometime in the uncertain future. Promises of this kind are hardly kept.

The best way to address this problem is motivation. The smokers can be motivated externally and internally. It is possible to organize and run serious and continuous campaign against smoking cigarettes. Campaign against smoking must be turned into a tremendous social movement with active participation and patronage of governments, non-government organizations, offline and online printing media and general health workers. This campaign can create constant pressure on the people who hesitate to take final decision in favor of giving up this bad habit.

Lastly, the smokers can motivate them in this respect and quit smoking immediately. This is definitely the best way to quit smoking.

For more information, visit: http://www.quitsmokingpillcoupons.com/

Source  http://www.marketpressrelease.com/Quit-Smoking-Tips-Sure-shot-Suggestions-1288783020.html

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6 basic Tips for Making Healthy Fast Food Choices

It is possible to get out of a fast food restaurant without totally undoing all of your hard work, you just have to make the right choices. 

 

 

Cooking your own food offers much more control over your dier than eating out, but if you make smart choices, that trip to the drive thru doesn't have to ruin your whole diet plan. Compiled from Eat This, Not That author David Zinczenko and a recent article from the editors of Men's Health magazine, these simple tips can make your fast food choices much healthier.

1. Just because it sounds healthy, doesn't mean it is. When you eat at Subway or Panera Bread, you can't just assume that everything on the menu is low in calories. In a study published in the Journal of Consumer Research, diners were asked to estimate the number of calories in their meals, both at Subway and McDonalds. They both underestimated but Subway patrons were further off. When people eat at a healthy restaurant, they tend to order more food.
2. Get the fresh fruit. If you're eating a fast food breakfast at a restaurant like IHOP or Denny's, the pancakes covered in fruit and whipped cream and sugary syrup look delicious, but all that extra sugar does you no good. Instead, skip the cream and syrup and ask for a side of fresh fruit instead to put on top of your short stack.
3. Cappuccino is better than latte. Cappuccinos are made with steamed milk which has more air and fewer calories than the latte. The Grande Cappuccino at Starbucks with 2% milk has 70 calories less than the equivalent size latte. Over the course of a week, that adds up to around 500 calories less.
4. Ham over Bacon over Sausage. No, this isn't the plan for one meat packed sandwich. When it comes to meats at breakfast, ham is the best choice of the three, then bacon, and sausage comes in last. At McDonalds, the McGriddle with sausage, egg and cheese has 560 calories and 32 grams of fat but the bacon, egg and cheese McGriddle has 420 calories and 18 grams of fat.
5. Choose sides wisely. Some fast food chains now offer more choices than just fries. You can get a side salad or baked potato rather than french fries which are cooked in oil and covered with salt. Zinkzenko says that at Wendy's, the small chili saves you 320 calories and offers three times the protein over the large fry. Combined with a Jr. Cheeseburger and you have a meal for under 500 calories.
6. Pass on the drinks. There is no soda that's a good soda. Even if you do opt for the diet variety, you're still not as healthy tips as simple water. Some chains offer bottled water, or you can always get the water from the fountain machine. It can sometimes be hard to find though and is usually a small button found underneath one of the larger soda logos.

If you order smart, you can still have some of your fast food faves without overdoing it. Stay away from the fries and the drinks and stick to some of the core items to keep calories from piling up. 

Source  http://www.americanhealthandbeauty.com/articles/?article=3697

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Top Health tips for pregnant women dealing with diabetes

We all know that the condition of pregnancy can be difficult for any women but it can be more challenging if the woman has Diabetes. 

So if any of you is about to get pregnant then there are many precautions that you need to take care of and bad habits like smoking or drinking should be avoided. Here are certain health tips that help you out in dealing with pregnancy and diabetes at the same time:

Maintain a healthy weight 

Maintaining a healthy weight can help you in avoiding injuries and keeping a check on the blood sugar level. It is very easy to maintain a healthy weight by performing routine exercise designed for pregnant women. Loosing excess weight and taking prenatal vitamins can assist in keeping blood sugar under control.

Women who are dealing with diabetes type 2 are more at risk for PCOS, which is also known as polycystic ovary syndrome. In this complex situation, it is very difficult for a woman to get pregnant. However, there are certain medications that can assist in stimulating the ovulation like Clomid and Serophene. 

 

Constant checkups 

Woman dealing with pregnancy and diabetes at the same time deal with complex problems quite often, that is why it is very important for her to undergo regular checkups with her doctor. Regular monitoring, blood sugar level checkups and ultrasounds with the doctor can be of great help in detecting any sort of problems earlier on before it gets late. It is very important to keep the blood sugar under control by regular blood glucose monitoring so that your diabetes does not create problems in pregnancy stages.

Source http://www.womencitizen.com/health/3261-health-tips-for-pregnant-women-dealing-with-diabetes.html

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how to get good quality sleep with these basic Tips

The clocks go back at the weekend and experts say it will take many of us three days to adjust to the change in our normal sleeping patterns.

It's bad news for anyone who already struggles to get enough shut-eye. So here Dr Neil Stanley, who has been researching sleep for 28 years, gives his tips on getting a good quality kip.

1) Your bedroom should be a nest to encourage sleep. Block out excess light and noise, especially from gadgets like mobiles, which could disturb you unexpectedly. Make your bed as comfortable as possible - after all, you spend a third of your day in it.

2) You should be in a relaxed physical state for sleep. Eat big meals at least three hours before bed or your body will still be digesting it. But don't go to bed hungry, either - if you're peckish, eat something simple, like toast and butter. And don't exercise three hours before lights-out, or your body will still be buzzing from the natural high we get from vigorous activity.

3) You need to be mentally calm to sleep. If your mind's still ticking over, you won't nod off, so don't tackle a tricky Sudoku last thing at night.

4) Sleep's as important to our health as diet and exercise and you'll feel the instant benefits of a good night the next day. Go to bed early for a change.

5) Our sleeping patterns are as individual as our shapes and sizes. Anything between three and 11 hours sleep could be normal for you.

6) Research has shown that half of disturbed sleep is due to our partner tossing and turning. Consider having separate beds or even separate rooms.

7) Nocturnal leg cramps affect 13 million of us a year and are one of the five main factors that cause us to wake in the night. It happens when our muscles shorten in our sleep and when we stretch, we feel an instant, excruciating pain. Crampex, which you can buy over the counter, can be effective if cramps frequently bother you.

8) Most people accept tiredness as part of life, but we owe it to ourselves to try to get a good sleep every night. If you're having trouble getting to sleep or staying asleep, the real cause might be due to stress or a medical problem, Your best course of action is to talk to your GP about it.

Source  http://www.mirror.co.uk/news/health-news/2010/10/27/tips-on-how-to-get-good-quality-sleep-115875-22661193/

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Few Fennel tips to good health

Apart from it culinary use, fennel is a resourceful, aromatic herb that acts as a breath freshener, relieves dry coughs, relaxes the bloating of the stomach and intestine walls, controls hypertension, clears cloudy eyes, and also aids in slimming down that stomach!! Here are a few tips of fennel to good health.

Tip 1- Drink Fennel Tea
 
To de-puff your stomach before a big event, drink fennel tea, which helps ease digestive woes, says Ann Louise Gittleman, PhD, author of The Fat Flush Plan. Start sipping a few nights ahead of time.

Tip 2 – Munch Fennel
 
Munching on 5 to 10 fennel seeds sweetens your breath naturally. In addition to increasing the production of saliva (which washes out bacteria), the herb's essential oil boasts antibacterial properties that may help fight bad-breath germs, says Andrew Gaeddert, an herbalist and the author of Healing Digestive Disorders. Fennel seeds can be carried in a small container and consumed post-meals.

Tip-3 – Chew Fennel to Relax
 
Fennel replenishes your body from a prolonged, strenuous workout. It controls muscle contractions, regulates fluid levels, as it is an excellent source of electrolytes and potassium.  Pair it with an apple (which contains healthy carbs essential for replenishing muscle energy) and pistachios (for muscle-repairing protein) in a salad, suggests Dawn Jackson Blatner, RD, author of The Flexitarian Diet.

Tip-4- Fennel for an Itchy Scalp
 
Suffering from an itchy scalp? Fennel seed oil may be the solution—it's a gentle anti-inflammatory that is ideal for treating an itchy scalp, nutritionist Paula Simpson says. Can't stop coughing? Make some fennel tea, says Nancy Arrowsmith, author of Essential Herbal Wisdom. The aromatic and medicinal herb, reduces chest congestion, as well as soothes a sore throat and eases out contractions due to recurring cough. Putting into practice the uses of this herb can facilitate god health, naturally.

Source  http://www.medicaldaily.com/news/20101101/3188/fennel-tips-to-good-health.htm

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Basic cardio training sessions Tips

Effective cardiovascular training is a crucial factor in for many fitness related goals including athletic goals, weight loss & general health. In this article I would like to add to your knowledge and understanding of cardio training so you can design a program that leads you to your goals.

 

 

When I was just starting out in fitness, I was certain that I could achieve all my goals by running an hour (or more) everyday. I figured the more cardio I did (no matter what the type), it would make me a better volleyball player, lose the weight I wanted to, and be in great shape since I had so much endurance. I was wrong! While I did develop a lot of endurance, I still struggled to be as fast as I wanted during volleyball matches, reacted a little slower than I hoped, and had trouble staying at the weight I wanted. In other words, I was in good health and decent shape but the results I was after stayed just out of my reach.

It wasn’t until I learned to apply the simple tips I’m about to describe that I finally the results I wanted. In order to get the most benefit from cardio training, I recommend making continual adjustments and tweaks to three variables:

* Duration: Length of time spent for each individual cardio session

* Intensity: Level of difficulty achieved during each cardio session

* Variance: Varying the type of cardio performed each session

Remember, the purpose of each training session is to stimulate the systems of the body with a certain type of load (weights, cardio, etc.) elicit an adaptive response from each session. A cardio training plan that continually adjusts each of the three variables places a new stimulus on your muscles, tissues and cardiovascular system and challenges the body differently each time you workout.

A simple example is that of marathon training. A standard training schedule for beginners starts with 3-5 miles or so at week one and gradually increase distance runs (load) each week. The body adapts to each distance you run and each week you have the ability to sustain more.

Adaptive response to exercise:

The bodies response to the demand placed upon it during an exercise session

Duration

Obviously the length of your cardio training sessions has an impact on total calories burned, cardiovascular endurance, and cardiovascular health. While basic recommendations from ACSM and AHA are to do moderately intense cardio 30 minutes a day, five days a week or do vigorously intense cardio 20 minutes a day, 3 days a week, for healthy adults under the age of 65, it’s also important that your cardio training correlates with your personal fitness goals whether they be weight control, fat loss, or performance oriented.

For example, if your goal is weight loss you may want to increase your cardio from 20 minutes 3 times a week to 30 minutes 5 times a week, this would allow you to burn more total calories each week. Or, if your goal is to become a better basketball player, you may want to train for speed 2 times per week and train for endurance 2 times per week.

As I said before, you should also consider intensity and variance when designing an effective cardio training plan. In my next post, I will detail three different types of intensity training that you can incorporate into your plan, I’ll describe what I mean by the word variance and how you can use it to get better and more individualized fitness results, and I will give you an example of how I helped one client go from struggling to walk uphill three minutes on a treadmill to finishing her first marathon.

The points I’ve listed here are the basic principles I use when designing training programs for my clients. By using the combined information from this and next weeks post not only will you get better results, your routine will become more fun and interesting.

Source http://www.annarbor.com/health/tips-to-help-you-get-the-most-from-your-cardio-training-sessions/

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Basic Simple Tips towards building a healthier lifestyle

We all know that being healthy is a vital part of a long and happy life. However, actually taking action to stay healthy can sometimes seem like a chore. After a busy day at the office, relaxing with a packet of crisps and a television programme often seems like a more attractive option than an apple and a trip to the gym. However, if you’re keen to stay healthy and but can’t seem muster up the energy to do so, rest assured that there are plenty of ways to keep fit and eat well without completely giving up on the things you love.

When it comes to eating well, a mix of restraint and purchasing the right food can work wonders. For starters, eating a large, healthy breakfast can help. Choose porridge oats or another a cereal that is high in fibre and low in sugar, and pairing it with a piece of slow energy releasing fruit – like a banana – can ensure you remain full until lunch and don’t snack in between meals. If you’re accustomed to buying pre-prepared sandwiches for lunch, try making your own instead as shop-bought sandwiches can have a surprisingly high sugar and fat content. Alternatively, make a little extra food at dinner and have leftovers for lunch. In general, avoid crash dieting and choose foods with a low glycaemic index to boost your overall energy levels. Low GI carbohydrates include sweet potatoes, brown rice and spaghetti, while broccoli, cabbage, mushrooms and frozen peas are all low GI vegetables.

Remember, however, that eating well is only part of the solution to a healthy  tips for a healthy lifestyle. Exercise is important too and doesn’t need to be difficult. For instance, if the idea of a run doesn’t appeal to you and you live within two miles of your workplace, consider a brisk walk to work rather than driving – that should total around one hour’s exercise each day you make the journey by foot. On the other hand, if you’d like to visit a gym but you’re embarrassed about being seen to be a novice, think about hiring a personal trainer to workout with once or twice a week. Yoga is also worth considering. Usually associated with meditation and stress relief, there are many types of yoga to choose from and some can be surprisingly strenuous, aiding respiration and muscle tone. Some yoga instructors may even pay house calls, if you can organise a large enough group to attend.

Nevertheless, no matter how much we try to maintain a balanced lifestyle, it can be hard to banish small – and often unhealthy – everyday comforts. If you’re worried about the state of your health, you may be able to put your mind at ease by having a medical check-up. Such health assessments usually involve a physical test, an examination of medical history and a lengthy consultation with a doctor to determine health strengths and weaknesses. Though they can be expensive, they’re often worth considering in order to gain a realistic picture of your health situation and may even be covered by a cash plan, if you have one. Ultimately, a check-up offers you valuable peace of mind and your results may indicate whether you’re eating the right number of apples and pears, or whether you should cut back on a few more chips each week.

Source  http://www.lonad.com/2010/10/28/simple-tips-towards-building-a-healthier-lifestyle/

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Few basic natural Tips For Women

Between premenstrual syndrome (PMS) and female endocrine disorders like polycystic ovarian syndrome (PCOS), women can have it tough. But thank goodness the natural products industry in constantly evolving with new research, new discoveries and new ways to help aggravate, thwart and prevent women’s health woes.

 

 

NewsMax.com listed a few natural supplements that are good for women with PCOS’s many symptoms. The list included chaste berry for fertility, buckwheat and omega-3s for polycystic ovaries, saw palmetto for testosterone reduction, ginseng for menstrual irregularities, and biotin (a B vitamin) for improved glucose tolerance and management of insulin resistance.

On a separate note, a study published in the American Journal of Clinical Nutrition found high intake of B vitamins—specifically thiamine (vitamin B1) and riboflavin (vitamin B2) only sourced from food—significantly lowered the risk of PMS in women (Feb. 23, 2011). Researchers conducted a case-control study nested within the Nurses’ Health Study II cohort. Participants were free of PMS at baseline (1991). After 10 years of follow up, 1,057 women were confirmed as cases and 1968 were confirmed as controls. Dietary information was collected in 1991, 1995 and 1999 by using food-frequency questionnaires.

Intakes of thiamine and riboflavin from food sources were each inversely associated with incident PMS. For example, women in the highest quintile of riboflavin intake 2 to 4 years before the diagnosis year had a 35-percent lower risk of developing PMS than did those in the lowest. No significant associations between incident PMS and dietary intakes of niacin, vitamin B-6, folate and vitamin B-12 were observed. Interestingly, intake of B vitamins from supplements was not associated with a lower risk of PMS.

Which foods are rich in thiamine and riboflavin? Thiamine is found in pork and yeast, with cereal grains an important source due to their ubiquity. Other food sources include oatmeal, flax, kale, eggs and oranges. Riboflavin can be found in milk, cheese, leafy green vegetables and almonds.

Source http://www.naturalproductsmarketplace.com/news/2011/03/a-few-natural-tips-for-women.aspx

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How to Lower Your Risk of Colorectal Cancer with 5 Lifestyle Tips

Keeping a healthy lifestyle — by refraining from smoking, limiting alcohol intake, eating healthily, working out and maintaining a small waistline — can go a long way in preventing colorectal cancer, according to a new study.

 

 

Nearly a quarter of colorectal cancer cases could be prevented by adhering to these five lifestyle 

recommendations, said study researcher Dr. Anne Tjonneland, of the Institute of Cancer Epidemiology at the Danish Cancer Society in Copenhagen.

"Bowel cancer is probably one of the cancers where lifestyle habits have the highest impact on risk," Tjonneland told MyHealthNewsDaily.

In the United States, the National Cancer Institute anticipates 51,370 deaths from colon and rectal cancers in 2010. Together, these cancers were second only to lung and bronchial cancer in the number of U.S. deaths from 2003 through 2007.

According to the Danish study, the risk of colorectal cancer can be lowered by being physically active for more than 30 minutes every day, having no more than seven drinks for a woman or 14 drinks for a man every week, not smoking, having a waistline smaller than 35 inches (88 centimeters) for women and 40 inches (102 cm) for men, and maintaining a healthy diet.

Even modest differences in lifestyle habits can have a substantial impact on colorectal cancer risk, Tjonneland said.

The study was published online today (Oct. 26) in the British Medical Journal.

Following the rules

The researchers surveyed 55,489 men and women between the ages of 50 and 64 over the course of nearly 10 years to learn about their lifestyle habits. By 2006, at the end of the 10-year period, 678 people had been diagnosed with colorectal cancer.

Researchers then compared how closely those with colorectal cancer and those without had adhered to the five lifestyle recommendations.

They found that if participants had adhered to all five lifestyle recommendations, 23 percent of the colorectal cancer cases could have been avoided. If all participants had followed just one of the recommendations, 13 percent of the colorectal cancer cases could have been avoided, the study said.

"What should be done as a next step would be to actually make people change their habits in an intervention study," Tjonneland told MyHealthNewsDaily.

The message isn't necessarily new, but the study itself is important because it looked at how lifestyle factors can act together to affect colorectal cancer risk, instead of looking at each factor on its own, said Dr. Jeffrey Meyerhardt, a colorectal cancer specialist at Dana-Farber Cancer Institute in Boston.

"It's been well-known that avoidance of obesity, increasing physical activity, certain dietary things, lack of smoking, reduction of alcohol are all things that can relatively reduce one's risk of developing cancer, but most papers individually look at each of these things," said Meyerhardt, who was not involved with the study.

Research published in 2000 in the journal Cancer Causes & Control found similar results. Harvard School of Public Health researchers found, in a study of 47,927 men ages 40 to 75, that those who adhered to a similar set of lifestyle recommendations had a lower colon cancer risk than those who didn't. And a 2009 study published in the journal Colorectal Disease found a correlation between body mass index and colorectal cancer risk.

Explaining the events

The reasons why following the recommendations can help prevent colorectal cancer are not certain, but it is known that high insulin and diabetes are risk factors for the disease, Meyerhardt said.

"Obesity and lack of activity leads to high insulin states, which can lead to growth of cancer cells," Meyerhardt said.

An American Cancer Society official noted, however, that the new study doesn't address whether lifestyle changes have more or less of an impact on people with a higher risk of developing colorectal cancer than on the average person.

The biggest risk factor for colorectal cancer is a family history of the disease, or a family or personal history of colon polyps, which are small clumps of cells that can turn cancerous, said , said Dr. Durado Brooks, director of Prostate and Colorectal Cancers at the society, who was not associated with the study.

"Regardless of lifestyle — you can do everything right — and you can still have significant chance" of developing colorectal cancer, Brooks said. "Getting screened for all adults starting at age 50, or earlier if they have risk factors, is the single most important thing that people can do."

Source  http://myhealthnewsdaily.com/5-lifestyle-tips-that-lower-your-risk-of-colorectal-cancer-0632/

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