Diets | Healthy Foods | Vitamins

Boost Your Metabolism With Food

noreply@blogger.com (Power To Life) — Wed, 28 Mar 2012 02:29:00 +0000

Specific Foods To Speed Up One's Metabolism

Did you know that there are certain foods can eat that will help speed up your metabolism (i.e. make your metabolism work more efficiently?? Well, below is a list of specific foods that will just do that!

Why is speeding up one's metabolism important? Well, for those who are looking to lose weight, a higher metabolism might help them achieve weight loss. But a higher metabolism is also useful for someone who does not aim for weight loss.

Metabolism is made up of several components:

Basal metabolism – From 60 to 65 percent of calories you eat daily are spent keeping you alive and providing basic energy for life support. If you were to lay in bed all day, you would still need these calories to support basic body functions.

Physical activity – 25 percent of your calories go to movement and physical activity.

Thermic effect of food – About 10 percent of calories are spent processing the food you eat. For example, if you eat 2000 calories a day, you should be burning 200 calories a day simply eating and digesting your food.

The following list of foods will help boost the thermic effect of food.

Foods that Speed Up Metabolism

Citrus fruits

Fruits such as grapefruit have been shown to help us burn fat and keep metabolism high. This could be related to the fruits’ high amount of vitamin C, a component that again, reduces insulin spikes.

Foods High in Omega-3′s

Foods that are high in Omega-3 fatty acids are a great way to speed your metabolism. These acids reduce the production of a hormone called leptin, a natural chemical thatlowers metabolism. Animal studies done at the University of Wisconsin found that lab mice with low leptin levels produced faster metabolic rates than mice with higher levels of the hormone.

Another study done by the Mayo Clinic found that African tribes with a heavy fish-based diet had leptin levels up to five times lower than tribes that did not consume fish. Please keep in mind that there are many other nutritional sources of Omega-3 fatty acids, besides fish. These foods include many nuts and seeds. Hemp oil and flax seed oil are both great additions to your diet, as they are naturally high in essential fatty acids.

Foods High in Calcium

A study done at the University of Tennessee found that people who consumed 1,200-1,300 milligrams of calcium a day lost almost double the amount of weight as those who were not getting enough calcium in their diet. To help boost your metabolism, eat plenty of foods high in calcium. If you are unable to eat more of these foods, then you should consider taking a calcium supplement.

Apples and Pears

Studies show that these two fruits help boost metabolism and speed up weight loss. A study done at the State University of Rio de Janeiro found that women eating three small apples or pears daily, lost more weight than women who did not. Apples and pears are also two fruits that you want to eat organic.

Soups

Studies show that people who eat soups eat less solid food with their main meals. One study on soup done at Penn State University found that the liquid goodness offered a appetite reducing combination of liquids and solids that reduced intake of excess foods, speeding up the metabolism for fat burning. In the study, women chose one of three 270-calorie snacks before lunch.

Spices

From cayenne to garlic to cinnamon, spices are one of the best ways you can keep your metabolic rates high. Especially speedy are the more pungent spices such as black pepper, mustard seeds, powdered onion and ginger. One Canadian study found the use of spices enabled people to burn up to 1,000 more calories daily than those not incorporating spices into their diet.

Green Tea

It is now becoming a well-known fact, through multiple scientific studies, that green tea extract significantly increases metabolism, as well as provide a variety of other health benefits. Not only is it delicious, but it’s also rich in the antioxidants needed for optimal health.

Whole Grains: Oatmeal & Brown Rice

Whole grains are chock-full of nutrients and complex carbohydrates that speed up metabolism by stabilizing our insulin levels. Slow-release carbs, such as oatmeal, brown rice and quinoa offer long-lasting energy, without the spikes associated with other sugar-rich foods. We want to keep our insulin levels low, as spikes in this chemical tell the body that it needs to begin storing extra fat.

Hot Peppers

Jalapeno, habanero, cayenne and other forms of spicy peppers directly boost metabolism and circulation. In fact, eating hot peppers not only speeds up your metabolism, it also reduces cravings. This is related to its capsaicin content, a constituent that stimulates the body’s pain receptors, temporarily increasing blood circulation and metabolic rate. If you have ever experienced a bout of intense sweating after eating a particularly hot tamale, this shouldn’t come as a surprise. In fact, studies have shown that eating hot peppers can boost the metabolism by up to 25%, with the spike lasting for up to 3 hours.

Broccoli

High in calcium (a known weight-reducer), broccoli is also extraordinarily high in vitamins C, K and A. One serving of broccoli will also provide you with plenty of folate and dietary fiber, plus a variety of antioxidants. Broccoli is also one of the best detox foods you can add to your diet.

The Biggest Loser Weight Loss Effect and Your Health

noreply@blogger.com (Power To Life) — Wed, 25 Nov 2009 13:59:00 +0000

It is for no reason that The Biggest Loser is one of the more popular reality tv shows in recent years. It has even taken off internationally - The Biggest Loser Asia is set to broadcast around Asian cities in a few days. There is something inspiring (and hypnotic) about watching a fat person work out hard, change the bad eating habits and lose weight. If they can do it, why not us too? And that is what draws us to watch The Biggest Loser - the possibility that if we worked out hard and changed our eating habits too, we'd lose those extra pounds. Hey, he's 350 pounds and he lost 125 pounds - so why not us too?

I guess those of us who have been following updates with the Biggest Losers winner, today's New York Times article would not come as a shock. Still, there are many who found it shocking to read that first season's winner, Ryan C. Benson, had regained all the weight he had lost at the show. To make it sadder, we also read about what he had to do to lose all that weight. He has publicly admitted that he dropped some of the weight by fasting and dehydrating himself to the point that he was urinating blood. He had done this just before the weigh-in that saw him win the prize money. Kinda of a downer.

Ryan Benson's weight gain after the Biggest Loser only underscores the point that is not simply shedding the pounds that matter. It is about cultivating a lifestyle that you can live with for the rest of your lives. Working out 6 hours a day like the contestants on the Biggest Loser is an unrealistic thing to do, and certainly, unsustainable.

That not all of the Biggest Loser winners have regained their excess pounds is testimony to their determination to keep it off. But for most of us, the key is to develop a realistic goal, undergo a gradual transformation of your unhealthy daily habits into healthy habits, and keep at it forever. That's real life.

November 25, 2009
On ‘The Biggest Loser,’ Health Can Take Back Seat
By EDWARD WYATT

LOS ANGELES — When more than 40 former contestants from “The Biggest Loser” gather Wednesday for a reunion television special, the winner of the program’s first season, Ryan C. Benson, who lost 122 of his 330-pound starting weight, will be absent. Mr. Benson is now back above 300 pounds but he thinks he has been shunned by the show because he publicly admitted that he dropped some of the weight by fasting and dehydrating himself to the point that he was urinating blood.

Now in its eighth season, “The Biggest Loser” is one of NBC’s most-watched prime-time programs besides football, drawing an estimated 10 million viewers each week, according to Nielsen. It has clearly tapped into the American obsession with losing weight, as more than 200,000 people a year submit audition videotapes or attend open casting calls for the program.

It also has spawned a licensed merchandise business that will generate an estimated $100 million this year.

The series also highlights the difference between the pursuit of engaging television and the sometimes frenzied efforts of contestants to win, perhaps at the risk of their own health. Doctors, nutritionists and physiologists not affiliated with “The Biggest Loser” express doubt about the program’s regimen of severe caloric restriction and up to six hours a day of strenuous exercise, which cause contestants to sometimes lose more than 15 pounds a week.

At least one other contestant has confessed to using dangerous weight-loss techniques, including self-induced dehydration. On the first episode of the current season, two contestants were sent to the hospital, one by airlift after collapsing from heat stroke during a one-mile race.

New contestants are entering the show more out of shape. Each of the last two seasons has broken the record for the heaviest contestant ever, at 454 and 476 pounds.

Medical professionals generally advise against losing more than about two pounds a week. Rapid weight loss can cause many medical problems, including a weakening of the heart muscle, irregular heartbeat and dangerous reductions in potassium and electrolytes.

“I’m waiting for the first person to have a heart attack,” said Dr. Charles Burant, a professor of internal medicine at the University of Michigan Health System director of the Michigan Metabolomics and Obesity Center.

“I have had some patients who want to do the same thing, and I counsel them against it,” Dr. Burant said. “I think the show is so exploitative. They are taking poor people who have severe weight problems whose real focus is trying to win the quarter-million dollars.”

Dr. Rob Huizenga, the medical consultant to “The Biggest Loser” and an associate clinical professor of medicine at U.C.L.A., said that the program was safe. “This is not only a major amount of weight loss, it is a totally different kind of weight loss compared with surgery or starvation diets,” he said.

In interviews, the show’s trainers and producers acknowledge that unsafe practices can occur.

“If we had it to do over, we wouldn’t do it,” Dr. Huizenga said of the recent one-mile race that resulted in hospitalizations. “It was an unexpected complication and we’re going to do better,” he said, adding that “that challenge has changed a lot of the way we do things,” including more closely monitoring contestants’ body temperatures during exercise.

JD Roth, an executive producer of the series who created its current format, said that while the show was extreme, “it needs to be extreme in my opinion.”

“For some of these people this is their last chance,” he said. “And in a country right now that is wrestling with health care issues and the billions of dollars that are spent on obesity issues per year, in a way what a public service to have a show that inspires people to be healthier.”

Some contestants have claimed that dangerous weight loss techniques were common among contestants. Kai Hibbard, who lost 118 pounds and finished as the runner-up in Season 3, has written on her MySpace blog and elsewhere that she and other contestants would drink as little water as possible in the 24 hours before a weigh-in. When the cameras were off, she said, contestants would work out in as much clothing as possible.

Ms. Hibbard, who weighed 144 pounds at the show’s finale, wrote that she added 31 pounds in two weeks, most of it simply by drinking water. That experience is not isolated. Including Mr. Benson, the winners of the first four seasons of the show each have added at least 20 percent to their weight at the end of the show.

Jillian Michaels, one of the two trainers who supervise contestants’ workouts on the series, said the experience of Ms. Hibbard and Mr. Benson was evidence of “the dark side of the show.”

“Contestants can get a little too crazy and they can get too thin,” she said. She said contestants are medically checked and disqualified if they are dehydrated or are found to be taking drugs or diuretics. “That is the worst part of the show,” she said. “ It’s just part of the nature of reality TV.”

Contestants are required to sign releases that stand out even in the waiver-intensive world of reality television.

One such release, which was provided to The New York Times by a former contestant who did so on the condition of anonymity, says that “no warranty, representation or guarantee has been made as to the qualifications or credentials of the medical professionals who examine me or perform any procedures on me in connection with my participation in the series, or their ability to diagnose medical conditions that may affect my fitness to participate in the series.”

The current season started with five contestants of more than 400 pounds. Yet contestants have been required to sign a document certifying that they believe themselves to be “in excellent physical, emotional, psychological and mental health.”

Mr. Roth said that those “standard release forms” are similar to those used “on any reality show.” He added that the show’s medical professionals had “appropriate qualifications and credentials.”

Getting contestants to talk openly about the environment of the program is difficult. Shortly after a reporter started contacting former contestants to interview them about their experiences, a talent producer on the series sent an e-mail message to many former contestants reminding them that “serious consequences” could ensue if they ever talked to a reporter without the show’s permission.

To do so could subject them to a fine of $100,000 or $1 million, depending on the timing of the interview, according to the e-mail message, which was obtained by The New York Times. The show’s producers did provide an opportunity to interview several former contestants, but the interviews were conducted with an NBC publicist listening in.

Ali Vincent, a fifth-season contestant who became the first female winner of “The Biggest Loser,” said she believed that her involvement in the show was “definitely worth it.”

“I went from a life of nothing to being active every day, six days a week,” said Ms. Vincent, who started the program weighing 234 pounds and finished at 122. She now weighs about 125 pounds, she said, and is a spokeswoman for products and ventures related to “The Biggest Loser.”

Ms. Michaels and Bob Harper, the other trainer, as well as Mr. Roth all say that at least half of the contestants stay close to the weight levels they achieve on the show for several years.

Mr. Roth said he happily accepted a 50 percent success rate — noting that only a handful of former contestants regained all or most of the weight they carried before joining the show. “Getting 100 percent to keep the weight off has never been the goal,” he said. “The goal is can we inspire people in America to make a change in their life. In that, we’re batting 1,000.”

Exercising and Weight Loss

noreply@blogger.com (Power To Life) — Wed, 18 Nov 2009 03:30:00 +0000

A recent news article at the New York Times asked this pertinent question that so many of us have had - why is it that exercise does not always lead to weight loss?

According to the doctor who led a fat-burning study that delved into the issue of exercise and weight loss: if one worked out at a relatively easy intensity, a walk or a slow jog, for instance, one would be exercising in the so-called “fat-burning zone.”

That meant that the body would be burning fat, as well as carbohydrates, for fuel. At a higher intensity of exercise, a speedy run, for instance, the body relies almost exclusively on carbohydrates for fuel.

So there is such a thing as “fat-burning” exercise.

However, the myth is that working out in the fat-burning zone means you’ll lose weight.

But most people will not. Why? Simply because slow, easy exercise does not use up very many calories, and it’s calories that matter. If you burn 200 calories during a walk and eat 300 calories afterward, then you’ve replaced every ounce of body fat that you burned, and then some.

The idea is that overweight people do not exercise intensely or long enough to burn many calories, and they often take in extra calories after they exercise, thus nullifying the positive effect of exercise on weight loss.

So eating less coupled with more exercise is the key. For the last 30 years, obesity rates have been skyrocketing, due to more eating and less exercise. Genetics simply cannot account for changes that take place over such a short period, so it remains a personal responsibility to exercise more WHILE eating less, if you are overweight.

Main idea: Exercise alone will not help you lose weight, but without exercise, most people can not keep the weight off!

The NYT article is re-produced in its entirety below for your information.

Phys Ed: Why Doesn’t Exercise Lead to Weight Loss?
By GRETCHEN REYNOLDS

November 4, 2009, 12:01 am

For some time, researchers have been finding that people who exercise don’t necessarily lose weight. A study published online in September in The British Journal of Sports Medicine was the latest to report apparently disappointing slimming results. In the study, 58 obese people completed 12 weeks of supervised aerobic training without changing their diets. The group lost an average of a little more than seven pounds, and many lost barely half that.

How can that be? Exercise, it seems, should make you thin. Activity burns calories. No one doubts that.

“Walking, even at a very easy pace, you’ll probably burn three or four calories a minute,” beyond what you would use quietly sitting in a chair, said Dan Carey, Ph.D., an assistant professor of exercise physiology at the University of St. Thomas in Minnesota, who studies exercise and metabolism.

But few people, an overwhelming body of research shows, achieve significant weight loss with exercise alone, not without changing their eating habits. A new study from scientists at the University of Colorado School of Medicine in Denver offers some reasons why. For the study, the researchers recruited several groups of people. Some were lean endurance athletes; some sedentary and lean; some sedentary and obese. Each of the subjects agreed to spend, over the course of the experiment, several 24-hour periods in a special laboratory room (a walk-in calorimeter) that measures the number of calories a person burns. Using various calculations, the researchers could also tell whether the calories expended were in the form of fat or carbohydrates, the body’s two main fuel sources. Burning more fat than carbohydrates is obviously desirable for weight loss, since the fat being burned comes primarily from body fat stores, and we all, even the leanest among us, have plenty of those.

The Denver researchers were especially interested in how the athletes’ bodies would apportion and use calories. It has been well documented that regular endurance training increases the ability of the body to use fat as a fuel during exercise. They wondered, though, if the athletes — or any of the other subjects — would burn extra fat calories after exercising, a phenomenon that some exercisers (and even more diet and fitness books) call “afterburn.”

“Many people believe that you rev up” your metabolism after an exercise session “so that you burn additional body fat throughout the day,” said Edward Melanson, Ph.D., an associate professor in the division of endocrinology at the School of Medicine and the lead author of the study. If afterburn were found to exist, it would suggest that even if you replaced the calories you used during an exercise session, you should lose weight, without gaining weight — the proverbial free lunch.

Each of Melanson’s subjects spent 24 quiet hours in the calorimeter, followed later by another 24 hours that included an hourlong bout of stationary bicycling. The cycling was deliberately performed at a relatively easy intensity (about 55 percent of each person’s predetermined aerobic capacity). It is well known physiologically that, while high-intensity exercise demands mostly carbohydrate calories (since carbohydrates can quickly reach the bloodstream and, from there, laboring muscles), low-intensity exercise prompts the body to burn at least some stored fat. All of the subjects ate three meals a day.

To their surprise, the researchers found that none of the groups, including the athletes, experienced “afterburn.” They did not use additional body fat on the day when they exercised. In fact, most of the subjects burned slightly less fat over the 24-hour study period when they exercised than when they did not.

“The message of our work is really simple,” although not agreeable to hear, Melanson said. “It all comes down to energy balance,” or, as you might have guessed, calories in and calories out. People “are only burning 200 or 300 calories” in a typical 30-minute exercise session, Melanson points out. “You replace that with one bottle of Gatorade.”

This does not mean that exercise has no impact on body weight, or that you can’t calibrate your workouts to maximize the amount of body fat that you burn, if that’s your goal.

“If you work out at an easy intensity, you will burn a higher percentage of fat calories” than if you work out a higher intensity, Carey says, so you should draw down some of the padding you’ve accumulated on the hips or elsewhere — if you don’t replace all of the calories afterward. To help those hoping to reduce their body fat, he published formulas in The Journal of Strength and Conditioning Research last month that detailed the heart rates at which a person could maximize fat burning. “Heart rates of between 105 and 134” beats per minute, Carey said, represent the fat-burning zone. “It’s probably best to work out near the top of that zone,” he says, “so that you burn more calories over all” than at the extremely leisurely lower end.

Perhaps just as important, bear in mind that exercise has benefits beyond weight reduction. In the study of obese people who took up exercise, most became notably healthier, increasing their aerobic capacity, decreasing their blood pressure and resting heart rates, and, the authors write, achieving “an acute exercise-induced increase in positive mood,” leading the authors to conclude that, “significant and meaningful health benefits can be achieved even in the presence of lower than expected exercise-induced weight loss.”

Finally and thankfully, exercise seems to aid, physiologically, in the battle to keep off body fat once it has been, through resolute calorie reduction, chiseled away. In other work by Melanson’s group, published in September, laboratory rats that had been overfed and then slimmed through calorie reduction were able to “defend” their lower weight more effectively if they ran on a treadmill and ate at will than if they had no access to a treadmill. The exercise seemed to reset certain metabolic pathways within the rats, Melanson says, that blunted their body’s drive to replace the lost fat. Similar mechanisms, he adds, probably operate within the bodies of humans, providing scientific justification for signing up for that Thanksgiving Day 5K.

http://well.blogs.nytimes.com/2009/11/04/phys-ed-why-doesnt-exercise-lead-to-weight-loss/?pagemode=print

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Losing Weight By Eating Normally

noreply@blogger.com (Power To Life) — Wed, 23 Sep 2009 04:16:00 +0000

Have you heard this before: I won't try this or that weight loss diet because it does not allow me to eat "normally". Or is that what you are eating? That isn't "normal" food!

Well, the question would be: what exactly is normal food, and what do people mean by eating "normally"?

Today, 60% of the US population are overweight! It seems like it was only yesterday when that figure stood at 50%. So clearly there is an issue with Americans and weight loss, given our propensity to diet, count calories and, yes, even exercise. So what exactly are we doing wrong?

There are many views on normal eating, of course. For instance, there are those for whom eating a balanced raw diet is considered “normal,” and it is clearly healthy. But to other people, it might be considered an extreme form of diet.

And others yet, have no semblance of what normal eating would entail: they are constantly on a restrictive diet where cravings are controlled by not giving into them. And such people expect to be on it for the rest of their lives. The fear is that the lack of restrictions would result in out of control eating. So there is no ‘normal’ in their lives.

Take some time to watch a toddler, or a young child, or even a cat eat. They stop eating when they are full, and refuse food when placed in front of them. They know their limts, eat when hungry until hunger is satisfied, and then no more.

I think the list is right on.

A recent NYT article cites a broad definition of normal eating by registered dietitian Ellyn Satter.

Here are some of the highlights:

Normal eating is going to the table hungry and eating until you are satisfied.

Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food.

It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful.

Normal eating is trusting your body to make up for your mistakes in eating.

Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life

Here's hoping we can bring back some "normal" eating habits back into our weight conscious lifestyles! We knew them once when we were young, and it's never too late to regain that ability.

Lose Weight Through Normal Eating

More Reasons to Exercise

noreply@blogger.com (Power To Life) — Thu, 17 Sep 2009 02:02:00 +0000

This blog focuses on mostly on weight loss for those of us who struggle with maintaining an ideal weight. It contains tips and information to help us cultivate healthy eating and exercise habits.

I am a huge proponent that healthy eating and exercise will help us maintain our ideal weight throughout our lives. This will better our quaility of life.

But imagine my surprise when I read on the New York Times this morning that exercise (aerobic exercise that is) has other benefits too. It is NOT simply working out the blood circulation, or building muscles, or strengthening the heart. Aerobic exercise also changes the structure of the brain and affects thinking, and makes one sharper!

Exercise makes one smarter, imagine that! I am so excited that there are now more reasons to get on the treadmill. Exercise is not only about physical improvement, it also helps one stay more alert, smarter. I wonder if researchers have formed a link between aerobic exercise and dementia risk as people age. It would be likely that regular aerobic exercise prevents the onset of dementia and senility that affects some people as they age.

Here are some excerpts of the article I've just read:

In the study, scientists had two groups of mice swim a water maze and in a separate trial had them endure an unpleasant stimulus to see how quickly they would learn to move away from it. For the next four weeks they allowed one group of mice to run inside their rodent wheels, an activity most mice enjoy, while requiring the other group to push harder on minitreadmills at a speed and duration controlled by the scientists. They then tested both groups again to track their learning skills and memory. Both groups of mice performed admirably in the water maze, bettering their performances from the earlier trial. But only the treadmill runners were better in the avoidance task, a skill that, according to brain scientists, demands a more complicated cognitive response.

The mice who raced on the treadmills showed evidence of molecular changes in several portions of their brains when viewed under a microscope, while the voluntary wheel-runners had changes in only one area. “Our results support the notion that different forms of exercise induce neuroplasticity changes in different brain regions,” Chauying J. Jen, a professor of physiology and an author of the study, says.

For some time, researchers have known that exercise changes the structure of the brain and affects thinking. Ten years ago scientists at the Salk Institute in California published the groundbreaking finding that exercise stimulates the creation of new brain cells. But fundamental questions remain, like whether exercise must be strenuous to be beneficial. Should it be aerobic? What about weight lifting? And are the cognitive improvements permanent or fleeting?

...

Other recent studies provide some preliminary answers. In an experiment published in the journal of the American College of Sports Medicine, 21 students at the University of Illinois were asked to memorize a string of letters and then pick them out from a list flashed at them. Then they were asked to do one of three things for 30 minutes — sit quietly, run on a treadmill or lift weights — before performing the letter test again. After an additional 30-minute cool down, they were tested once more. On subsequent days, the students returned to try the other two options. The students were noticeably quicker and more accurate on the retest after they ran compared with the other two options, and they continued to perform better when tested after the cool down. “There seems to be something different about aerobic exercise,” Charles Hillman, an associate professor in the department of kinesiology at the University of Illinois and an author of the study, says.

Similarly, in other work by scientists at the University of Illinois, elderly people were assigned a six-month program of either stretching exercises or brisk walking. The stretchers increased their flexibility but did not improve on tests of cognition. The brisk walkers did.

...

Why should exercise need to be aerobic to affect the brain? “It appears that various growth factors must be carried from the periphery of the body into the brain to start a molecular cascade there,” creating new neurons and brain connections, says Henriette van Praag, an investigator in the Laboratory of Neurosciences at the National Institute on Aging. For that to happen, “you need a fairly dramatic change in blood flow,” like the one that occurs when you run or cycle or swim. Weight lifting, on the other hand, stimulates the production of “growth factors in the muscles that stay in the muscles and aren’t transported to the brain,” van Praag says.

What then of the Taiwanese mice, all of which ran? According to the investigators, mice on a running wheel “usually show little improvements in the conventionally defined” measurements of fitness, like elevated muscle strength and improved aerobic capacity. They enjoy themselves; they don’t strain. Those on the treadmill, meanwhile, are forced to pant and puff. Jen says researchers suspect that treadmill running is more intense and leads to improvements in “muscle aerobic capacity,” and this increased aerobic capacity, in turn, affects the brain more than the wheel jogging.

Does this mean we should relinquish control of our workouts to a demanding coach? Jen cautions against assuming human bodies work exactly like those of rats. But there are lessons from his work. “It would be fair to say that any form of regular exercise,” he says, if it is aerobic, “should be able to maintain or even increase our brain functions.”

Veggies Galore: Low in Fat, High in Fibre

noreply@blogger.com (Power To Life) — Sun, 17 May 2009 08:14:00 +0000

Vegetables are low in fat and high in fibre, and eating them can help reduce certain health problems like heart disease.

Children between three and six years of age should take one serving of vegetables every day and those above seven years old should take two servings daily.

Eating 150g of raw, leafy vegetables - equivalent to one-sixth of a head of iceberg lettuce or three handfuls of raw baby spinach - is considered one serving. For raw, non-leafy vegetables or cooked vegetables, one serving is considered 100g.

Salad greens are one of the healthiest ways of consuming vegetables. Greens are low in calories and a good source of fibre, so it is a great way to add volume to your meal without adding a lot of calories.

Salads are a healthier way of eating greens compared to stir-fries or boiling as they preserve all the nutrients in the vegetables. Vegetables have a high amount of water-soluble vitamins and some heat-sensitive vitamins may be lost due to cooking.

But if you drown your salads with salad dressing, then you might risk piling on the fat content of your diet. As far as you can, avoid creamy dressing.

Vegetables are healthy as they are low in fat, high in dietary fibre and complex carbohydrates and are important sources of nutrients like potassium, folate and vitamins A,C and E.

Nutritional Value of Selected Vegetables:

Romaine Lettuce (100g)

Calories: 17
Dietary Fibre: 2g
Sugars: 1.2g
Vitamin A: 8,711 IU
Vitamin C: 24mg
Sodium: 8mg
Calcium: 33mg
Iron: 1mg

Cherry Tomatoes (1 cup or 149g)

Calories: 27
Dietary Fibre: 2g
Sugars: 4g
Protein: 1g
Vitamin A: 1,241 IU
Vitamin C: 18.9mg
Sodium: 7mg
Potassium: 353mg
Calcium: 14.9mg

Spinach (boiled and drained, 100g)

Calories: 23
Dietary Fibre: 2g
Protein: 3g
Vitamin A: 10,481 IU
Vitamin C: 9.8mg
Sodium: 70mg
Potassium: 466mg
Calcium: 136mgIron: 3.6 mg
Magnesium: 87mg
Phosphorus: 56mg

Onion (Raw, 100g)

Calories: 40
Dietary Fibre: 2g
Sugars: 4g
Protein: 1g
Vitamin C: 7.4mg
Folate: 19mcg
Sodium: 4mg
Potassium: 146mg

Broccoli (boiled and drained, 100g)

Calories: 35
Dietary Fibre: 3g
Sugars: 1g
Protein: 2g
Vitamin A: 1,548IU
Vitamin C: 64.9mg
Sodium: 41mg
Calcium: 40mg
Iron: 0.7mg

Red Pepper (100g)

Calories: 31
Dietary Fibre: 2g
Sugars: 4g
Protein: 1g
Vitamin A: 3,131IU
Vitamin C: 128mg
Sodium: 4mg
Potassium: 211mg

Carrot (boiled and drained, 100g)

Calories: 35
Dietary Fibre: 3g
Sugars: 3g
Protein: 1g
Vitamin A: 17,036IU
Protein: 235mg
Sodium: 58mg
Manganese: 0.2mg

Mushrooms (brown, raw, 100g)

Calories: 27
Dietary Fibre: 1g
Sugars: 2g
Protein: 3g
Sodium: 6mg
Potassium: 448mg
Copper: 0.5 mg
Phosphorus: 120mg

Nutritional Value of Different Types of Eggs

noreply@blogger.com (Power To Life) — Mon, 20 Apr 2009 14:09:00 +0000

Hen's Egg (50g)

Calorie: 72kcal
Protein: 6.3g
Carbohydrate: 0.4g
Total Fat: 5g
Saturated Fat: 1.6g
Monosaturated Fat: 1.9g
Polysaturated Fat: 0.7g
Cholesterol: 212mg
Omega 3: 37mg
Omega 6: 573mg
Sodium: 70mg
Choline: 125.6mg
Vitamin E: 0.5mg
Lutein: 166mcg
Vitamin A: 70mcg

Duck's Egg (70g)

Calorie: 130kcal
Protein: 9g
Carbohydrate: 1g
Total Fat: 9.6g
Saturated Fat: 2.6g
Monosaturated Fat: 4.6g
Polysaturated Fat: 0.9g
Cholesterol: 619mg
Omega 3: 71.4mg
Omega 6: 391mg
Sodium: 102mg
Choline: 182mg
Vitamin E: 0.9mg
Lutein: 321mcg
Vitamin A: 136mcg

Quail's Egg (9g)

Calorie: 13kcal
Protein: 1g
Carbohydrate: 0g
Total Fat: 1g
Saturated Fat: 0.3g
Monosaturated Fat: 0.4g
Polysaturated Fat: 0.1g
Cholesterol: 76mg
Omega 3: 4mg
Omega 6: 84.6mg
Sodium: 13mg
Choline: 23.7mg
Vitamin E: 0.1mg
Lutein: 33mcg
Vitamin A: 14mcg

Caviar (28g)

Calorie: 71kcal
Protein: 7g
Carbohydrate: 1g
Total Fat: 5g
Saturated Fat: 1.1g
Monosaturated Fat: 1.3g
Polysaturated Fat: 2.1g
Cholesterol: 165mg
Omega 3: 1901mg
Omega 6: 22.7mg
Sodium: 420mg
Choline: 137mg
Vitamin E: 0.5mg
Lutein: 184mcg
Vitamin A: 75.9mcg

Fish Roe (28g)

Calorie: 40kcal
Protein: 6g
Carbohydrate: 0.4g
Total Fat: 1.8g
Saturated Fat: 0.4g
Monosaturated Fat: 0.5g
Polysaturated Fat: 0.8g
Cholesterol: 105mg
Omega 3: 682mg
Omega 6: 8.1mg
Sodium: 25mg
Choline: 95.1mg
Vitamin E: 2mg
Lutein: 59.9mcg
Vitamin A: 25.2mcg

Definitions:

Saturated Fat:
Comes mainly from animal foods and tends to raise cholesterol level.

Monosaturated Fat:
Commonly thought of as healthy as they help lower the risk of heart disease and stroke.

Polyunsaturated Fat:
Also thought of as healthy as it is associated with low blood cholesterol.

Omega 3:
A form of polyunsaturated fat that protects against heart disease and stroke. They are not made by the body and thus must be obtained from food.

Omega 6:
A form of polysaturated fat that is critical for heart and bran health.

Choline:
An important nutrient for the development of the brain and is essential for pregnant and nursing women to ensure healthy foetal brain development.

Lutein:
A nutrient essential for eye health and preventing age-related blindness.

Facts About Eggs - Eggs Demystified

noreply@blogger.com (Power To Life) — Sat, 18 Apr 2009 04:18:00 +0000

In today's article, we unscrambled five questions on eggs! Eggs have solid nutitional value, containing essential vitamins and minerals and are also a good source of protein. However, egges should be consumed in moderation. The daily recommended intake is less than 300 mg - an egg contains about 210 mg of cholestrol. Therefore, healthy adults should eat only 3 to 5 eggs per week, and those with high cholesterol levels should eat no more than 2 or 3 eggs per week.

The key to a healthy diet is always balance, moderatiopn and variety.

Five Quick Egg Questions Answered

What causes the variations in egg yolk color?

The color of the egg yolk is dependent on the hen's feed. A diet of wheat and white corn would produce an almost colorless yolk. If the hen is fed a diet that includes yellow corn meal, marigolds or carotene, the egg yolk would have a deep yellow color.

Are brown eggs better than white eggs or vice versa?

Brown eggs are produced by hens with red ear lobes and feathers while white eggs are produced by hens with white ear lobes and feathers. There is no significant link between shell color and the nutritional value of an egg.

Can eggs be used for facials and hair masks?

Egg whites can be used for facials and can be applied directly on the face or together with other ingredients. Albumin in the eggs is said to have a drying effect, thereby tightening pores and firming the skin. It is also claimed that eggs promote soft and healthy hair by nourishing the hair follicles with essential proteins, sulphur content and its wide arrays of vitamins and minerals, For these reasons, eggs are used to make shampoos and conditioners.

Some ideas for facial masks using eggs:

Lemon Egg White Facial Mask: to help even out your skin tone.

1/2 lemon
1 egg white
Squeeze the juice of half a lemon into one beaten egg white.
Apply to face and leave on overnight.
Rinse with warm water in the morning.

Banana Milk Facial Mask: use weekly to help reduce the appearance of fine lines

1/2 banana
2 tablespoons milk
Mash banana with milk in a small bowl.
Apply a thick layer over entire face.
Leave on for 30 minutes.
Rinse with cool water.

Sweet Cucumber Mask: to make skin appear smooth and silky

1 medium cucumber, peeled and diced
1 teaspoon brown sugar
2 teaspoons white sugar
Mash ingredients together using a fork or food processor.
Apply thick mask over entire face.
Leave on for 20 minutes.
Rinse with warm water, followed by a splash of cold water.
Store any remaining mask in the refrigerator for up to two weeks.

Are eggs good for children and why?

Eggs are a good source of choline, a nutrient essential for the normal functioning of cells and brain development in infants. Eggs are also a good source of riboflavin, zinc and vitamin A, which are essential for growth and eye health.

When and how should a young child start eating eggs?

Egg allergy is more common in children under two years. Tolerance of eggs usually develops in children after that. The egg white, which is main protein, is the main source of allergans. However, cooked egg yolk can be introduced to infants at six months. When you introduce eggs to your child, be sure to watch for signs of an allergic reaction such as rashes, asthma symptoms, swelling of the mouth or throat, vomiting or diarrhoea and los of consciousness.

The 8 Most Popular Health Supplements

noreply@blogger.com (Power To Life) — Wed, 11 Mar 2009 13:43:00 +0000

Increasingly today, people opt to take health supplements such as fish oil capsules, multivitamins and Vitamin C tablets as a lifestyle choice. People think that by taking such supplements they are helping boost their immune system, or ensuring a balanced diet or even covering for a known deficiency. However, one should keep in mind that taking too much supplements can overload the kidneys and liver. In the end, nothing truly beats a healthy and balanced diet with natural elements of everything from fibre and minerals to protein and vitamins.

With that in mind, here is a list of the 8 most popular health supplements that people are taking.

Multivitamins:
A tablet typically contains a cocktail of vitamins and minerals, including vitamin C, calcium and folic acid. Multivitamins provide some insurance against deficiencies.

Vitamin C:
This water-slouble vitamin, also called ascorbic acid, helps repair body tissues. A deficiency in this vitamin can cause a person to bruise easily and dampen his ability to fight infection.

Calcium:
This mineral is needed to form bones and teeth, as well as for blood clotting and the transmission of signals to nerve cells. Its role in preventing osteoporosis, or brittle bones, however is probably the most well-known.

Glucosamine:
A dietary supplement generally made from amino sugar extracted from shellfish tissue, it relieves pain and inflammation in the joints.

Fish oils:
Otherwise known as Omega-3 fatty acids, they are harvested from fish. Benefits are believed to include improved cardiovascular health and brain function.

Essence of chicken:
Made from chicken extracts spray-dried into powder and then packaged into pills, it is believed to restore mental and physical energy.

Echinacea:
A herbal remedy that comes in the form of capsules, extracts and tea. It is believed to boost the immune system.

Vitamin B Complex:A tablet typically contains the essential B vitamins and is believed to be an energy booster. It also builds a healthy nervous system and improves digestion. But is is most famously known as a "stress-buster".

Healthy Eating Tips During the Christmas and Holiday Season

noreply@blogger.com (Power To Life) — Sat, 20 Dec 2008 07:39:00 +0000

Keeping healthy at Christmas and the New Year does not mean abstaining completely from goodies and drinks. Here are some creative ways to have your your Christmas log cake, or fruitcake and eat it too!

1) Watch your portion sizes
Rather than eat one large slice of cake, select bite-size pieces of several offerings. That way you can try different foods without overeating.

2) Make sure that the food on offer is not excessive
Amounts that you serve should not be excesive. If you are preparing food, do not over do it. And if you are catering food, do not over-order.

3) Eat with friends and family
When you eat with company, people tend to have better manners, which helps to prevent overeating as they are occupied with talking as well.

4) Shop smart
When hitting the streets to shop or run erands, keeping a supply of healthy bites on hand means you will not be tempted to buy unhealthy snacks.

5) Avoid fatty foods
Rich desserts and fatty meat make the digestive system toil harder. So enjoy the turkey but make sure you do not eat the skin!

6) Drink diluted portions of alcohol
Mixing half a glass of wine with sparkling water or with diet cola will help cut your calorie and alcohol intake in half.

7) Prepare food with less salt, fat or sugar
For instance, you can try preparing dips with fat-free sour cream or non-fat yogurt instead of creamy dressings.

8) Don't drink only alcoholic drinks
Alternating a non-alcoholic drink with an alcoholic drink may limit the overall alcohol consumption.

9) Use a smaller plate
This helps you from piling on too much food on the plate. Also eat slowly.

10) Do not overeat every day of the season
One or two days of overindulging may be all right, but a month of festive eating will certainly lead to weight gain.

11) Cut down on caffeinated drinks
This will help to prevent heartburn symptoms. Cola and coffee increase the reflux of the stomach acid into the oesophagus.

12) Avoid going to be with a full stomach
Stay up for a few hours after a meal, to give yourself time to digest your food.

13) Eat regular meals throughout the day
Starving all day in anticipation of a party or big meal will affect blood sugar and lead to the temptation to binge.

14) All is still not lost if you have overeaten
You can get rid of the excess calories by exercising and making sure that your next few meals are lighter.

15) Eat a light and healthy snack just before a party
Turning up hungry will lead to excessive eating.

Happy Holidays :)

Reader Recommends Weight Loss Program

noreply@blogger.com (Power To Life) — Sat, 22 Nov 2008 12:18:00 +0000

The following is a review of a weight loss program that has received a lot of Internet attention these past few months. The weight loss program review, Fat Loss 4 Idiots, has been contributed by a reader, and she has tried out the program herself. We have bought the program ourselves, and have determined that it actually does contain pertinent information on weight loss that will help the average person attempting to lose excess weight. So here it is; we hope our other readers benefit from it as well.

By LogicGirl

I know I have said somewhere on my blog that fat people bother me because the extra weight they carry, to me, signifies a lack of control over their lives. But contrary to what some people imagine, I am not at all against or discriminatory against fat people. In fact, a really good friend of mine from my schooling days has been obese all her life. But that has not stopped me from being a good friend to her! Even if I wished she was thinner (ie visibly more in charge of her life), it is the person she is inside that matters more to me.

Still, it was a wonderful day indeed when she called me and told me about this online program, Fat Loss 4 Idiots, which she has been on. She has been on a secret mission to lose all that extra weight and she was actually making it happen this time. The reason why she did not tell me about her plans was that she has tried multiple online programs such as Weight Watchers and Jenny Craig, and she had failed. Not this time. And the proof was in the photos she sent me - she looked so much slimmer. She told me that she has lost 30 pounds in 30 days!

Amazing! I don't usually buy into all of these weight loss gimmicks - I believe in hard work and proper diet. But then again, I have been trying to lose my extra 5 pounds for ages by pounding away at the gym for 1 hour, three times a week, and not seeing any real difference. So my friend's recent photos of her slimmer self was the motivating factor.

I got myself into the program - and I recommend it! The site itself is cool - attractive colourful cartoons, and it explains things in an easy to understand manner reminiscent of the XX for Dummies book series. But there is nothing idiotic about the subject matter.

Actually, this program may be more beneficial to those of us trying to lose some weight rather than for the grossly overweight - the program targets 9 pounds in 11 days, and focuses on the food we eat rather than exercise. Those who have to lose a lot of weight should incorporate exercise routines as well, but that is not the focus here. Nevertheless, it does contain valuable information on food intake, which the grossly overweight could use. For the rest of us, sometimes it is changing what we eat rather than those extra hours at the gym that will help us lose that tough bit of extra pounds we need to.

Excerpt of the type of information proposed in the program:

"You are overweight for the most simple of reasons -- because you're eating the wrong foods, the wrong types of calories per meal, and you're also eating meals in the wrong patterns each day. Think closely about what we're about to tell you, since it's going to change the way you think about dieting. FOOD is more powerful than any prescription weight loss pills, because the FOOD that you eat can either make you THIN or FAT. You don't get fat because of a lack of exercising, that's a myth. You get fat because you don't eat the right foods at the right intervals each day. Also, the pattern that you choose to eat your meals each day is more powerful than any prescription weight loss pills. This is true because your body is like an "engine" and it only needs certain foods at certain intervals each day, and if you don't eat the right foods at the right times then it won't burn those calories -- and you'll wind up storing those calories as fat tissue. (Hint: You need to eat more than 3 times per day to lose weight, but we'll show you the details later).You have gotten overweight by eating the wrong foods, that much is a fact. And guess what? You can get SLIM by eating the RIGHT FOODS at the RIGHT INTERVALS each day. It's not really any more complicated than that, and the way to start losing weight has nothing to do with starving yourself or jogging ".

And I liked their list of Top Fat Burning Foods! Not bad at all :)

How to Reduce Salt Consumption in Your Daily Diet?

noreply@blogger.com (Power To Life) — Sat, 01 Nov 2008 14:41:00 +0000

Reducing Your Daily Sodium Intake Need Not Be Painful. Just Make Changes to Your Diet Gradually.

Before you say "pass the salt" the next time you sit down for a meal, think for a second. It might be better for you to pass on the salt.

Cutting down on sodium is not easy, but it is possible - and your taste buds will adapt, as it was reported in a recent Los Angeles Times article. This article provides tips on how to do just that.

At Home

On your own or with your doctor, set your target daily sodium consumption and keep track of how many milligrams you are taking in.

Use table salt sparingly.

Cook rice, pasta and oatmeal without salt. Make oatmeal from scratch instead of buying instant versions.

Instead of salt, flavor your food with spices, herbs, lemon, lime, vinegar or salt-free seasoning blends.

Running water over canned tuna, salmon and vegetables, feta cheese and capers can reduce sodium by 30 per cent, according to research by Consumer Reports on Health.

Cut down on the salt you add: Start by adding half as much salt as a recipe calls for. If you must sprinkle salt on your food, use only half the amount you normally would.

Limit chips, pretzels and other salty snacks. Snack on unsalted nuts and seeds.

Switch to eating more of your meals at home. Restaurant food, especially fast food is notoriously high in sodium.

When they are available, choose low-sodium, reduced-sodium or no-salt versions of foods and condiments.

So you will not give up, make these changes gradually over a period of weeks or months.

While Shopping

Avoid canned soups and salad dressings that are high in sodium. Choose fresh produce rather than canned, or low-sodium canned products.

Limit your intake of cured foods (such as bacon and ham) and foods packed in brine (such as pickles and olives).

Many breads, cereals and even oatmeal can be high in sodium, as can cheese (including cottage cheese).

Other tips

Learn what these ters, as defined by the United States Food and Drug Administration, mean. You will find them on many food labels.

Sodium-free: less than 5mg per serving.
Very low sodium: 35mg or less per serving.
Low-sodium or low-salt: 140mg or less per serving.
Light in sodium: At least 50 per cent less sodium per serving than the same food with no sodium reduction.
Lightly salted: At least 50 per cent less sodium per serving than reference amount.
Reduced or less sodium: At least 25 per cent less per serving than reference food.
Unsalted, no salt added or without added salt: Without added salt, although the food still contains the sodium that is a natural part of the food itself.

Grape Juice Has the Same Benefits as Red Wine

noreply@blogger.com (Power To Life) — Fri, 24 Oct 2008 14:35:00 +0000

Drinking Grape Juice Gives Same Protective Benefits as Drinking Red Wine

The cardiovascular benefits of a daily glass of red wine are well known to most people. Non-alcohol drinkers have often wondered if they could have the same benefits from wine's unfermented sibling - the grapes.

Grape juice may not provide much buzz, but you can still toast to good health when it comes to its ability to avert heart disease.

The substances believed to provide much of red wine's heart benefits - resveratrol and flavonoids - are also found in grape juice, especially the variety made from red and dark purple Concord grapes.

Independent studies have found that like alcohol, grape juice can reduce the risk of blood clots and prevent LDL, or bad cholesterol, from sticking to coronary arteries, among other cardiac benefits.

One study, conducted by scientists at the University of Wisconsin and published in the journal Circulation, looked at the effects of two servings of Concord grape juice a day in 15 people with coronary artery disease. After two weeks, the subjects had improved blood flow and reduced oxidation of LDL. Oxidised LDL can damage arteries.

Other studies in humans and animals, including one last year in the journal Atherosclerosis, have shown that daily consumption of grape juice may lower blood pressure and cholesterol levels. Beware though, some varieties of grape juice have added sugars and artificial ingredients.

The bottom line is simply this: the studies have indicated that there are some kinds of grape juice may provide the cardiac benefits of red wine.

Types of Calcium Supplements

noreply@blogger.com (Power To Life) — Sat, 18 Oct 2008 13:33:00 +0000

What Type of Calcium Supplement Should You Be Taking?

Most calcium supplements, if the right dose is taken, are adequate for our daily requirements. There are a few general factors that affect the absorption of calcium supplements.

The first factor is the time taken for the supplements to disintegrate in the gastro-intestinal tract. If the supplement is not properly disintegrated, absorption will be lowered.

Secondly, there are different grades of calcium and inactive ingredients that go into the making of a supplement.

Pharmaceutical grade ingredients make for better quality products. Generally, the premium brands use better raw materials and have better controlled manufacturing processes to ensure proper supplement disintegration.

Caltrate is the brand name of a calcium supplement. Many supplements contain calcium carbonate as their principal ingredient. To improve absorption of calcium carbonate, calcium is usually taken with food.

You can also take calcium carbonate in divided doses, instead of one single large dose to allow for better absorption.

Calcium carbonate is commonly used because it is readily available and inexpensive.

Calcium L-threonate and calcium L-aspartate are other calcium compounds used in some of the latest calcium supplements. They are chelated calcium which helps to improve absorption.

Some studies suggest that the absorption of calcium from milk does not differ too greatly from the other calcium salts.

Remember that adequate vitamin D is neccessary for the absorption of calcium.

Purpose-Driven Eating | 8 Brain Boosters

noreply@blogger.com (Power To Life) — Fri, 12 Sep 2008 14:32:00 +0000

Purpose-Driven Eating is Important

It is important to eat for brain growth and development, to prevent cancer and to stabilise hormones. This article tells you 8 foods that are known to boost your brain.

As you age, your brains cells are known to die off. What can you to stem this, or boost and sharpen your memory or IQ? Many scientists and nutritionists believe that the foods you eat can directly affect the way your brain performs, that you can boost your intelligence quotient (IQ), focus your concentration, sharpen your memory and keep your mind young. A person is 20 percent genes and 80 percent nutrition.

They can also have an effect on how young children develop and grow, which is why this article is also important for mothers to read.

1) Fish
Fish like salmon (see picture on the left), sardines and cod are an excellent source of omega-3 fatty acids which are essential for brain growth and function. The brain is 60 percent fat, so fish is a good source of that.

2)Eggs
Other than being a great protein source, egg yolks also have a high amount of choline - a nutrient in the B vitamin family - which helps in the memory development. The best way to eat your egg is soft boiled. Frying or having it hard boiled destroys the protein, causing it to be allergenic.

3)Nuts
Nuts provide vitamin E and are also a good source of antioxidants that protect the membraines of brain cells against free radicals. Macadamia and almonds are recommended. Ground peanuts are less ideal because they may result in allergic reactions in some people.

4)Colorful Vegetables
Vegetables provide high levels of antioxidants that keep brain cells strong and healthy. Choose fresh produce in a wide variety of colors to give you a wide range of beneficial antioxidants. Also go for the brighter colors, and hence more intense antioxidants, which helps prevent cancer. Colorful vegetables such as purple cabbage, red, yellow and green bell peppers, broccoli, asparagus are good.

5)Wholegrains
Wholegrains provides gradual release of glucose that the brain needs to fucntion due to the fibre regulating its release. It also contains B vitamins. The slower release process of glucose swings - the process in which a child is energised and then quickly becomes fatigued. These mood changes are unhealthy for a child.

6)Berries
Berries contatin high levels of antioxidants, such as vitamin C, which can help prevent cancer. Some studies have also shown improved memory. The best fruits are berries, such as strawberries, blueberries, raspberries and even cherries. They are less sweet and prevent less sugar related problems. They also have antioxidant levels that are rated the highest.

7)Beans
Beans provide energy from proteins to complex carbohydrates, which are good brain foods. Proteins are needed to synthesise the nucleic acid of brain cells. Green beans and red beans are good. As far as soya beans go, it is best to consume fermented soya products.

8)Yogurt
Yogurt is a good source of protein and vitamin B and vitamin D, which are vital for the growth of brain tissue and neuro-transmitters. Because yogurt is fermented, it is also pre-digested and is easier to process.

Exercise Tips: Dynamic and Static Streches

noreply@blogger.com (Power To Life) — Mon, 18 Aug 2008 07:23:00 +0000

Static Lower Back and Hip Stretch

A typical stretch for the lower back and hip would involve lying with back and arms flat on the ground, with one leg straight and the other across the body, holding the stretch for 30 seconds to a minute. That is static.

Dynamic Lower Back and Hip Stretch

The dynamic stretch for the lower back and hip is similar in terms of form, but looks more like a can-can dance. Each leg is gently kicked across the body alternately, held for two seconds, before returning to its original position. This is done for eight to 10 repetitions.

Static Hamstring Stretch

These stretch the back thigh muscles. Raise one leg on a ledge, so that your knee is bent at about 120 degrees. The other leg should be straight and grounded. Body should be upright. Lean forward until you just feel the pull on the back thigh of the raised leg. Hold, relaxed, for about 30 seconds, then repeat with the other leg.

Dynamic Hamstring Stretch

Lie face-up on the ground. Bring both legs up and over your head, rocking back gently. Using the momentum, bring both legs down to the original position as you sit up and reach forward for your right foot with your left arm. Repeat for eight to 10 reps with increasing speed, alternating arm and foot.

Static Quadriceps Stretch

These stretch the front thigh muscles. Hold a rail or pole for support. Lift one leg behind your body and grasp it by the forefoot. Your heel should be away from your bum and your knee pushed back. Keep body upright. Hold for 30 seconds in a relaxed manner, then repeat with other leg.

Dynamic Quadricep Stretch

Do the same as in the static stretch, but hold each leg only for two seconds before releasing, alternating at an increasing speed for eight to 10 reps.

Fitness Tips: Stretch Exercises

noreply@blogger.com (Power To Life) — Mon, 18 Aug 2008 06:47:00 +0000

In addition to proper diet and nutrition, regular exercise at least three times a, for a half and hour duration, is important to maintaining your ideal body weight. This is especially important as we age and our body decreases its metabolism rate. The following article focuses on stretching exercises, which are an important thing to do before any workout program.

Most people include stretches as part of their pre-exercise warm-up routine. They sit on the ground with their legs straight, and fingers reach out for their toes, and hold the stretch for a good minute or so. People do this thinking that it will them prevent injury during exercises, and keep them flexible.

However, such stretches can actually slow you down, and increase your chances of pulling a muscle! Stretches held for 30 seconds or longer - called static stretches - lengthen and sedate your muscles, temporarily weakening them and "deprogramming" them for fast movement.

Doing too much static stretching just before your exercise routine or training will result in a lack of spring in the muscles, caused by a temporary loss of elastic recoil and neuromuscular coordination. This is known as the flat tyre effect.

To avoid this, one should do dynamic stretching. These sort of stretches are held for five seconds or less, and done in a controlled manner at different speeds and intensity. Dynamic stretching primes muscles for more power and better coordination, and decreases muscle tightness and thus prevents muscle tears.

So dynamic stretching should be done before your exercise routine.

Static stretching should be done after your workout - this will help maintain flexibility, restore muscle length anbd reduce muscle stiffness.

Click here for an article on how to do dynamic stretches.

8 Ways To Healthy Bones and Joints

noreply@blogger.com (Power To Life) — Wed, 06 Aug 2008 16:09:00 +0000

1) Do regular aerobic exercises, such as swimming, jogging or brisk walking. They will increase the strength and flexibility of the muscles.

2) When lifting something heavy, hold it close to your body, keep your back straight and bend at the knees. This reduces the strain on your back.

3) For pregnant women, try to squat instead of bending. The body's centre of gravity is then less likely to shift, putting less stress on the back.

4) Let your hands rest for 15 minutes after 90 minutes of repetitive movement such as tying or playing racquet games. This decreases the inflammation of the muscles attached to the elbow.

5) Eat food containing calcium, such as beancurd, eggs and milk. Calcium helps to strengthen the bones.

6) Get out in the sun. Exposure to sunlight allows the skin to manufacture natural vitamin D, which allows calcium in the gut to be absorbed.

7) Quit smoking, which lowers the level of oestrogen, a hormone that retains calcium in the bones.

8) Avoid lifting a child with one arm from the wrist only. It could result in partial dislocation of the elbow joint.

Essential Guidelines for Healthy Living

noreply@blogger.com (Power To Life) — Wed, 06 Aug 2008 15:46:00 +0000

Too often, people who are obese, or battling weight issues, are that way because of their unhealthy eating habits, mental attitude and outlook. I have compiled a list of 12 essential guidelines that you can follow to take charge of your life.

1) Eat a variety of fruits and vegetables, which contain various vitamins and minerals.

2) Increase the consumption of high fibre foods such as wholemeal bread and cereals.

3) Reduce the consumption of high saturated fat and high cholestrol foods such as fatty meats, coconut milk, cuttle-fish, shrimps for example. On the other hand, use other alternatives such as fish and lean meats to obtain protein in your diet.

4) Be moderate in alcohol consumption and increase water intake to at least 6-8 glasses per day.

5) Reduce sugar intake. Cut down the consumption of high-refined carbohydrate foods such as cakes, cream biscuits and reduce the amount of sugar in drinks.

6) Reduce the salt consumption. Avoid table salt and soy sauce.

7) Quit smoking. If you do not smoke, never start.

8) Maintain an ideal body weight.

9) Exercise regularly, at least 3 times a week. The aerobic exercises like brisk walking, jogging, cycling and swimming will strengthen the cardio-pulmonary system, muscles and joints.

10) For those who are too busy to have proper meals, make sure that you have adequate nutrient supplements.

11) Learn to relax in stressful situations and have a positive mind towards all matters.

12) Maintain your routine medical check up and full blood screening tests at least once a year.

Regular Exercise Keeps You Looking Young As You Age!

noreply@blogger.com (Power To Life) — Wed, 30 Jul 2008 13:53:00 +0000

Exercise Keeps People Young!

Everyone grows older with each passing year, but not everyone ages in the same way, nor do everyone want to look their age. Some people are blessed with youthful looks, perhaps due to good genes, and others perhaps due good habit. And there are those that age faster than their years, and use modern science to battle and rectify age spots, sagging facial skin and varicose veins.

How can we account for these differences between people? And can we do something about it?

Well, doctors suggest that is it a combination of nature and nurture at play. It is true that some people have inherited good genes, but as anti-aging studies with twins show, the nurture aspect plays a big role too. Exposure to sun, the amount of free radicals in your body, and environmental pollutants can affect the rate of which your cells age.

Aging is another way to say cellular failure. We get old when our stem cells are no longer there to repair our bodies. Our bodies also produce less hormones when we are older, and this can affect the skin, hair, body composition and body shape. This results in a decrease in collagen production and elastin, which causes the skin to sag as it loses its ability to retain moisture or retract after stretching. You might probably start noticing such effects in your late 30s or early 40s.

Men seem to age better than women, and doctors attribute it to the gradual decline in testosterone in men compared to the sudden plunge to zero female hormones during menopause. Oil glands are also more active, and stay more active in men, which reduces the dry and sallow look. Women have more facial fat, and so when they age, they tend to develop the sagging look.

One good thing to begin your anti-aging regime is to refrain from smoking, excessive alcohol or caffeine, eating preserved or processed foods, or charred food. Also, it is important to sleep at least eight hours of sleep every night, avoid getting stressed or angry, reduce your calorie intake as you grow older as your metabolism decreases, and finally, to exercise regularly.

People tend to underscore the importance of exercise as part of your anti-aging regime. As one doctor put it: Exercise is the only thing that keeps people looking young. If you have exercised for more than 10 years continuously, you will look as young as the day you started regular exercise.

Who Are at Risk of Osteoporosis?

noreply@blogger.com (Power To Life) — Sat, 26 Jul 2008 14:56:00 +0000

Women are Most at Risk of Osteoporosis

According to data from the National Osteoporosis Foundation, almost 40% of osteoporosis cases occur in older women, with only 10% of cases affecting men. Those at higher risk of osteoporosis are elderly women who are approaching menopause or already in menopause; people who are largely inactive and do little physical activity; smokers or heavy drinkers; people who take medicines that include steroids, which are often found in asthma and rheumatic medicines.

Bone density is divided into three levels by the World Health Organization. These levels are:

Normal: Bone density of less than one standard deviation below the average for young normal women (T score > -1)

Osteopenia: Bone density between one standard deviation and 2.5 standard deviation below the average for young normal women (-2.5 < T score <= -1)

Osteoporosis: Bone density more than 2.5 standard deviation below the average for young normal women (T score <= -2.5)

Please don't wait, be sure to act today to prevent osteoporosis.

How to Track Osteoporosis with Bone Mineral Densitometer (BMD)

noreply@blogger.com (Power To Life) — Sat, 26 Jul 2008 11:32:00 +0000

When you begin any diet, you should be careful not to decrease your intake of calcium rich food. This is because a decrease in essential vitamins and minerals, such as calcium can have a nagative impact on your overall health. You may not observe the effects immediately, but the continued lack of essential minerals and vitamins will take its toll eventually.

One problem affecting millions around the world is osteoporosis. It is called the silent disease because it sneaks up on people and strikes without any observable symptoms. It is hard to detect until one day when you break a bone. That is why it is important that people take good care of their bones by not depriving themselves of proper essential minerals and vitamins. Food sources that are rich in calcium include dairy products, green leafy vegetables, and salmon and sardines. Also to get tested regularly for osteoporosis. Do not wait till it is too late.

Some crucial parts of the body that can suffer a loss of bone density are the forearms, spine and hips. These are the places where broken bones often occur. Such areas are crucial and the effects of osteoporosis, which leaves the bones weak and sponge-like, can be devastating. The main problem is that because people cannot see their bones, they often do not think of taking care of their bones. Women are most at risk of osteoporosis.

However, there are technologies available today that can help you check your bones on a regular basis, so you know what condition they are in, and what, if any, action you need to do to improve your bone health.

For example, the bone mineral densitometer can read a person's bone density using very light radiation (dual energy x-ray absorptiometry technology). The other ways to determine bone density include: radiology, radioisotope, quantitative computerized tomography (QCT), quantitative ultrasound (QUS) and magnetic resonance imaging (MRI).

Of all the above methods, the bone mineral densitometer is the most frequently used because it provides the most accurate results. It also has several benefits - by using x-ray technology, the examination itself is a simple process; the radiation used is very light, so it is safe; it accurately determines whether patients have sponge-like bones, are developing sponge-like bones, or are at risk of broken bones; it is painless and non-invasive.

Choosing and Cooking Fresh Healthy Fish

noreply@blogger.com (Power To Life) — Thu, 24 Jul 2008 07:25:00 +0000

You can tell that fish is fresh when the flesh holds together and has some resistance when pressed lightly. Stay away from fish with dull flesh tones, or from fish that has a strong smell because that could mean that the fish is going bad. While most fish has a slight smell, if the odor is very strong and pungent, then that might be a sign that the fish is no longer fresh.

Cooking tips to help get rid of "fishy" smell:

To help get rid of the slight fishy smell when preparing your fish, you can use lemon juice on the fish before you cook it, or just before you serve it. It is best to cook the fish as soon as you buy it. Try not to keep the fish in the refrigerator too long, or freeze it for more than two weeks, so as to maintain the freshness of the fish, as well as to retain the quality of the fish meat.

Cooking methods can also play an important role in reducing the "fishy" smell. Steaming the fish tends to bring out the smell and flavor of the fish more than any other cooking methods. Steaming also uses less spices and marinades. So if the smell bothers you, choose another cooking method apart from steaming. Cooking methods like grilling uses more spices and ingredients, and the smoky aroma will help cover the "fishy" smell.

Cooking fish is relatively easy because the meat cooks fast. It is important though to be sure that you do not overcook the meat. So be sure to consider the thickness of the fish meat before you set the cooking time. If you are baking fish, remember that fish can become overcooked even after you have turned off the oven! Better that you do not leave cooked fish dishes in the oven.

Fish - The Delicious and Healthy Choice

noreply@blogger.com (Power To Life) — Thu, 24 Jul 2008 06:57:00 +0000

We have all have heard about how fish is healthy for us. High in protein and vitamins, low in fat and rich in Omega-3, researchers have confirmed that eating fish regularly will help reduce the risk of some diseases and improve one's overall health. In short, eating fish is good for us.

Many of us eat fish in a varity of ways - fish can be steamed, grilled, fried, baked, sauteed. Some people even eat fish raw, that is, sushi. Fish will always taste good if it is prepared correctly, it is also easily digested and does not stress the stomach and digestive system.

Benefits stemming from fish include:

rich in minerals
rich in calcium
high in protein
low in fat
high in Omega-3 fatty acids
rich in vitamins such as B2 and D
rich in iron, zinc, iodine and magnesium

The seas and rivers from which came the fish people ate used to be less contaminated with household and industrial pollutants. Today, the fish we eat contain more mercury because of environmental degradation and pollution. Therefore, it is important that we only eat fish that is of high-quality and without all of the pollutants.

Examples of fish that contain high levels of mercury include shark, swordfish, and king mackeral. Too much mercury in your diet can have a negative effect on your health such as migranes.

Women who are pregnant, or who might become pregnant, nursing mothers are most at risk for mercury poisoning - so they should pay attention to what kind of fish they eat. Also, babies who have been exposed to mercury through their mothers have been thought to be a possible cause of autism in children.

To read an article on how to choose fresh fish, and how to cook it well, please click here.

Holiday Season Drinking Tips

noreply@blogger.com (Power To Life) — Wed, 23 Jul 2008 09:18:00 +0000

Don't Waste Calories on Drinks

The average alcoholic drink conatins 150-200 calories per glass. If you indulge in 2-3 glasses of alcohol that would mean that you have drunk the equivalent number of calories for an entire meal!

Beware of calories in sugar. Sometimes we do not realize that when we add sugar to our iced tea or coffee, we are putting extra (and un-needed) calories into our body. When you order fruit juice, make sure that it is fresh with no added sugars.

If you have to order soft drinks, then at least choose diet soft drinks to avoid drinking all those extra calories from the sugar.

Click on the articles below to read tips on how to develop a moderate approach that will help you find a balance between staying fit and enjoying yourself on holiday. Just because you are having fun, it does not mean that you have to pack on extra pounds! Have a wonderful holiday season.

Have Fun This Holiday Season Without Picking Up Extra Pounds

Holiday Eating Tips

Holiday Exercise Tips