Health and Wellness at any age

Keys to looking and feeling younger

2010-09-30T17:39:00.003-04:00

Quest for the Fountain of Youth

If you happen to still be awake late at night, you will see any number of infomercials selling one product or another. Many of these products are marketed in a way that appeals to our desire to remain youthful. Examples include infomercials for cosmetics, ab machines, and exercise DVDs.

The efficacy of many of these products is questionable but they are all centered around the idea of bestowing strength, health, and youthfulness upon the consumer. For better or worse, we live in a youth-centric society where millions of people are eternally searching for the enigmatic fountain of youth.

After years of searching for the right product or program, many people become disillusioned with the quest for youth. They gradually become disheartened until eventually they quietly resign themselves to their apparent fate of simply "getting old". Fortunately, the reality of youthfulness and aging is not quite as bleak as some have thought up to this point in time.

Science and Medicine give us hope

Thanks to constant advances in the fields of gerontology (study of aging), psychoneuroimmunology (study of the connection between the mind and body), pathology (study of disease), and other fields of science, we are able to live longer than our ancestors were able to. In addition to increased lifespan, we now have the capacity to enjoy a higher quality of life as we continue to age.

As an example, back in the 1950's, few people truly understood the dangers of smoking. Now over 50 years later, everyday there are constant commercials and ads warning us not to smoke. We can take advantage of our knowledge that smoking can cause diseases like cancer and thus avoid adding to our risk.

Can our thoughts really make us healthier?

In this same way, there are certain key factors that we can manipulate to help us to stay youthful, healthy, and strong as we inevitably get older. The most important of all is to maintain a positive, optimistic attitude toward life. I know it may sound a bit like positive thinking mumbo jumbo to some people, but even science has recently verified the power of positive emotions on health.

Recent findings in the field of psychoneuroimmunology have shown that positive thoughts and emotions really do translate into better health via an improved immune system. Conversely, a negative mental attitude has been linked with lowered immunity against disease and illness. So, in other words happiness actually makes you healthier.

Don't forget diet and exercise

Other important factors for a long, healthy life include cardiovascular health, muscular strength, balance, and coordination. Regular exercise that includes both cardio and resistance training will help immensely in all of these areas. Cardio will strengthen the heart, improve circulation, and improve the body's ability to use oxygen efficiently.

Resistance training will build lean muscle mass (which decreases with age) and increase the density and strength of the bones (lowering risk of osteoporosis). Another benefit of exercise is that it can decrease bodyfat (which lowers risk of diseases such as diabetes).

Reduced bodyfat along with increased muscle mass will give anyone a much more youthful look and even more importantly a feeling of youth and vitality. Of course it is also essential to eat a healthy diet based on lean protein, complex carbs, and healthy fats such as olive oil.

4 Ways Resistance Training can benefit us as we age

2010-08-22T14:26:00.002-04:00

Prevent Osteoporosis

Every year, many older adults suffer injuries from weakened bones due to osteoporosis. Maintaining strong bones and muscles has to be a top priority if we are to retain our freedom of movement.

One of the best ways to keep bones strong and healthy is to do resistance training such as weight lifting on a weekly basis. If lifting weights isn't your thing, you can do bodyweight exercises such as pushups, lunges, knee bends (bodyweight squats), calf raises, etc.

Build Stronger Muscles

Exercising with weights puts a demand on the body to get stronger and the body responds by not only building stronger muscles but also stronger bones. Speaking of muscles, building and maintaining lean muscle mass is beneficial for anyone at any age.

Increase Metabolism

Muscle cells burn more calories at rest than do fat cells so a higher proportion of muscle can result in a higher BMR (basal metabolic rate) which translates into a higher metabolism. Another benefit of muscle is the fact that a lean, muscular body can give you a more youthful appearance.

Develop a Lean, Toned Body

Contrary to popular belief, women who train with weights will not develop huge, bulky muscles like a man. The average woman is not going to look anything like that after a program of weight training. There is no real reason for women to fear lifting weights .

Professional female body builders in magazines and on television are either genetically gifted, train an insane amount of time, take special supplements, or use something illegal like steroids to achieve their massive muscular physiques.

For the average women, weight training will produce a leaner, tighter, more toned and defined body which is what most women consider to be sexy. Another fact to consider is that muscle is denser than fat and takes up less space. Two people can weigh exactly the same weight but the one with the higher proportion of lean muscle mass will appear leaner and slimmer.

Secret of relaxing and allowing our minds to be free

2010-07-10T19:20:00.003-04:00

Need for More Personal Power

Ultimately, what each of us really wants in our lives is more personal power. Personal power represents our power to change our lives in a positive and meaningful way. In order for us to increase our personal power, we must replenish our inner reserves of energy on the mental, emotional, and physical levels.

Letting Go

Letting go of our need to micromanage everything in our lives 24/7 is a first necessary step in the process. It almost feels scary like releasing the grip on the steering wheel of a car while driving down the road. It sounds too unrealistic and child-like to allow our minds to be completely free and unburdened with the concerns of our daily lives.

Simplify your thought process

Ironically, a child-like approach is exactly what is required. If we observe little children at play, their minds become completely absorbed in whatever game they are playing. While they are playing, they have no worries, no cares, no concerns about what happened yesterday or what may happen tomorrow.

Their minds are completely free and they are happy and at peace with themselves and the world around them. We were all like that once. This is our natural state of being. The good news is that we can be like that again. Don't get me wrong, I'm not saying that by taking time on a daily basis to practice letting go that all of our problems will magically disappear.

But what about the real world?

We live in the real world and we know that is not going to happen. However, we can empower ourselves and increase our levels of happiness, peace, and joy by allowing ourselves to be free from the inside out. There are things we can do to accomplish this objective.

Meditation and visualization are examples of powerful tools available to assist us along our paths of self-realization and personal empowerment. They can help us to free our minds and tap into our true source of inner strength and creativity.

Going for a nice walk, listening to music, reading a good book, taking a bubble bath, engaging in a favorite hobby, going on a vacation, etc. can allow the mind to rest and recuperate only if we are willing to let go of everything else while we are enjoying such activities.

Why is it so hard for us to let go and relax

2010-07-10T19:12:00.002-04:00

Releasing the feeling of control

Fortunately for us, our minds can receive tremendous benefits from even taking a short mental rest. As little as ten or fifteen minutes a day of letting go of our problems and concerns can go a long way towards reducing our daily stress and tension.

The problem is that it is not easy for many of us to let go of our problems because we are not willing to give up the feeling of control that obsessing over them gives us. By putting constant focus on actively working on our problems, we feel as if we have more control or influence on them.

All work and no play

We are taught that in order to succeed we must work hard and put in a lot of effort in order to achieve anything worthwhile. It is true that a certain amount of work, focus, and dedication is necessary to accomplish our goals.

After all, we have to put in something in order to get something back right? For example, if we wanted to make money in the stock market, we would have to be willing to invest some of our money in some stocks.

While work and effort definitely have their importance, we also need a break from work and effort in order for us to grow and get stronger mentally and emotionally. The problem is that even when we do take a break oftentimes it is not a real break.

Our minds are still focused on our cares, worries, financial concerns, personal issues, career/work related issues, family problems, problems in the world, etc. These thoughts act like computer programs that are running silently in the background of our minds.

Getting away from it all

We may try to "get away from it all" by watching a TV show, eating food, having sex, going on a vacation, etc. but in reality our problems are still in the back of our minds. We think we are relaxing but what many of us do is press the pause button on the remote control in our minds.

We haven't changed the channel we have only temporarily halted it. Soon those channels of problems and worries start playing again.

A Re-Energized Mind is a Powerful Mind

2010-07-10T19:06:00.005-04:00

Running Out of Energy

We spend our days with our minds constantly preoccupied with work, school, responsibilities, financial problems, taking care of our families, worry about the future, personal problems and issues, etc.

We grow up in a society that teaches us that in order to improve our lives we have to work harder and harder. The problem with working harder and harder is that eventually we reach a point in which our inner reserves of energy (both mental and physical) can no longer support our hectic lifestyles. It is like trying to make a car go forward that has just run out of gas.

Look at it This Way

There is another way to look at this. In Traditional Chinese Medicine, this condition of expended energy with a lack of reserve energy is considered a Yin/Yang imbalance.

Traditional Chinese Medicine is based on the concept of opposing yet complementary forces of the universe with Yang representing the energy of activity or movement and Yin representing the energy of inactivity and rest (energy reserves).

In simple terms, if you use up too much Yang (energy of activity) without replenishing your Yin (energy reserves), you will become just like that car that has run out of gas.

Many of us spend our lives constantly on the go. Once we no longer have the energy to keep up the pace that we have set for ourselves, we become full of anxiety over what will become of our lives. We think to ourselves that if we don't work harder and harder how will we ever achieve our goals and dreams?

Less is More

The reality is that in life less is often more. For example, sometimes writers need to periodically take a break from writing and do some other less mentally taxing activities in order to give the mind a chance to rest.

Once the mind has refreshed itself, new ideas, solutions for problems, and creativity will flow easily and effortlessly. Personally, some of my best ideas come to me when my mind is completely detached from writing and I'm mentally engaged in some relaxing or pleasurable activity.

A Rested Mind Grows Stronger

Our minds don't just recharge and refresh themselves when properly rested but actually get stronger. The mind grows more powerful during rest than when mentally occupied with activity. Bodybuilding provides a useful analogy to further illustrate this point.

In bodybuilding, muscles grow during rest and not while they are actually being exercised. Weight lifting causes tiny microscopic tears in the muscle fibers. After a workout, the body goes into repair mode and begins to rebuild and strengthen the damaged muscle fibers by making them bigger or stronger than before. As muscles get stronger over time, their capacity to do work is increased.

In bodybuilding, overtraining combined with insufficient rest can lead to injuries and a loss of muscle development. An overworked mind likewise is susceptible to becoming overwhelmed and various negative mental and emotional conditions can occur such as anxiety, depression, frustration, and a feeling of being stressed out.

It is not only important but actually necessary for our minds to get regular intervals of rest and recuperation. In our modern society, the idea of easing up and letting your mind be free of your cares and worries sounds almost ludicrous when we have so many responsibilities and things that demand our attention.

5 Ways Broccoli can keep you looking young and sexy

2010-03-23T11:19:00.021-04:00

And the Academy Award Goes To..................

In the movie industry, the best actor of the year receives the Oscar award. In sports, the best player of the year receives the MVP award. They don't usually give out an award for the vegetable of the year but if they did I wouldn't be surprised if the humble broccoli won it.

There are few vegetables that can come close to matching the health benefits of this mighty member of the cruciferous family of vegetables which includes its first cousin the equally humble cauliflower. If you want to maintain your youthfulness or regain some lost youth, it would be wise to include broccoli in your weekly diet.

Broccoli Flexing its Vitamin C Muscles

First off, ounce for ounce broccoli's vitamin C content rivals that of the orange which is more well known for its vitamin C content. Vitamin C is a powerful antioxidant that protects the body from free radical damage. Vitamin C is needed by the body to produce collagen which acts like a glue that holds cells together and increases their structural integrity.

Younger looking Skin

Collagen is an important component of many parts of the body such as the skin, bones, tendons, etc. Collagen helps to give firmness to bodily tissues. As we age, the body starts to suffer from a loss of collagen.

Wrinkles in skin are a sign of collagen depletion as there is less collagen to maintain the firm skin of youth. By eating broccoli and other foods rich in vitamin C, you can help improve the appearance of your skin.

Broccoli Brings Fiber and Other Vitamins to the Party

In addition to vitamin C, broccoli is a great source of other vitamins and minerals such as vitamin A, calcium, magnesium, and folic acid (a member of the B-Complex vitamins). Broccoli is also a rich source of fiber which is something that the average American does not get enough of on a regular basis.

Broccoli contains both soluble and insoluble fiber and thus can provide you with the distinct health benefits of both which includes reducing your risk for certain diseases and lowering cholesterol levels.

Broccoli Helps Knock Out Cancer

In addition to its supply of vitamins and minerals, broccoli contains natural compounds called phytonutrients that make it a potent protector against cancer. Researchers have discovered that eating several servings of broccoli (and other members of the cruciferous family of vegetables) per week can reduce your risk of developing certain cancers.

Preserve Your Eyesight

Broccoli can also help preserve your eyesight due to high levels of carotenoids which have been shown to reduce the occurrence of cataracts. Broccoli is an incredible vegetable that can keep you looking and feeling better as you age.

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5 Reasons Why Fiber is One of Your Best Friends

2010-02-25T13:37:00.008-05:00

Can Fiber help you lose weight?

Fiber isn't exactly one of the first things that jumps into the average person's mind when thinking of weight loss. Yet fiber can be your best friend if losing excess weight is a concern to you. Some foods really stand out when it comes to providing fiber that will help you to achieve and maintain a healthy weight. First, let's take a look at what fiber is.

What Exactly is Fiber made of?

Like starches, fiber is composed of chains of sugar molecules. Although technically a carbohydrate, fiber cannot be digested by humans because we lack the right enzymes necessary to break it down into glucose (the same sugar found in blood) so it can be digested. There are two types of fiber: soluble and insoluble.

Types of Fiber

Soluble fiber is fiber that can dissolve in water. Insoluble fiber cannot dissolve in water. Soluble fiber has drawn a lot of attention from the medical community due to some of its health benefits. Soluble fiber promotes the growth of friendly bacteria (probiotics) in the intestinal tract.

Friendly Bacteria Get in the Game

The friendly bacteria are able to partially digest the soluble fiber and break it down into short-chain fatty acids that provide another energy source for the cells lining the colon.

Friendly bacteria in the gut also manufacture some B-vitamins and also help to keep harmful bacteria and fungi in check. Soluble fiber also absorbs toxins and heavy metals such as mercury and helps the body to eliminate them.

Soluble Fiber Lowers Cholesterol Levels

Soluble fiber also lowers cholesterol levels by binding to bile acids and preventing them from circulating back to the liver. Soluble fiber helps to normalize blood sugar levels by slowing the body's absorption of glucose following a meal. This can be helpful to diabetics and also to people with weight issues.

Helps Regulate Blood Sugar Levels

Normalized blood sugar levels lessen the amount of insulin the body needs to release to escort sugar into its cells. Since high levels of insulin can promote fat storage, lower insulin levels can help the body to burn fat instead of storing fat.

Keeps Things Moving Along

Insoluble fiber is not without its benefits. Insoluble fiber helps to move food through the digestive tract faster. This prevents constipation and lowers the risk for some diseases.

Feel Fuller Without Adding Extra Calories

Another benefit of fiber in regards to weight loss is the fact that fiber provides a feeling of fullness which makes a meal feel more satisfying without adding extra calories. When consuming a high fiber diet, it is of great importance to drink plenty of water as fiber tends to absorb water in the colon and can cause constipation if you don't drink enough water.

How much do we need per day?

Most foods that are good sources of fiber contain a mix of soluble and insoluble (although most tend to have more of one or the other). So, how much fiber do we need on a daily basis? Adult men up to the age of 50 need 38 grams and adult men age 51 and older need 30 grams. Adult women up to the age of 50 need 25 grams and adult women age 51 and older need 21 grams.

These figures are based on recommendations from the National Academy of Sciences Institute of Medicine (these figures may change over time so check for the latest recommendations). The best foods to eat to get plenty of fiber in your daily diet are legumes such as kidney beans and green peas, berries such as raspberries and blackberries, whole grains such as oatmeal, and vegetables such as broccoli and leafy green vegetables.

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Effects of stress on the body

2010-01-28T10:24:00.004-05:00

Fight-or-Flight Response

The fight-or-flight response is our bodies reaction to anything that our mind perceives as a dangerous threat in our environment. Back in the good ol' days (prehistoric times) before supermarkets and McDonald's existed, if you wanted to eat you had to go out in the woods and gather some plants and berries or pick up a spear and go hunting.

In those days, just trying to get something to eat was a very dangerous activity. You had to pay attention to every little sight and sound in your environment or you might be the one to end up on the menu.

Is That a Tiger Behind That Bush?

Let's say you hear a twig snap or something rustling the leaves behind a bush. It could be a deer or it could be a very large and hungry tiger staring at you like you’re a chicken mcnugget. In this situation, let's say you interpret the sound in the bush to be a tiger or some other dangerous animal. Your body goes into the fight-or-flight response.

The pupils of your eyes dilate, blood flows to your muscles and limbs (for running away or fighting), hormones such as cortisol and epinephrine (adrenaline) are released and other changes are going on in your body. Your body is physically preparing itself to either run for your life or fight for your life.

Responding to Psychological Threats

The fight-or-flight response is useful in a real instance of physical danger. Fortunately, in our modern society we don't normally have to worry about running down the street from a lion trying to eat us. The problem is that this stress response can be set off by non-physical threats like an angry boss, a screaming child, getting annoyed with bad drivers in traffic, etc.

Just Plain Worn Out

When this stress response is prolonged over days and weeks, it gradually wears the body down because the body wasn't designed to remain in a fight-or-flight state indefinitely. Eventually, all of the major systems of the body are negatively affected and imbalances occur which then set the stage for illness and disease to enter the picture.

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How increasing average life expectancy will change our culture

2009-12-30T09:13:00.010-05:00

Is 40 really the new 30?

The average life expectancy in America has been increasing at a steady rate for much of the past century. As average life expectancy continues to rise and people continue to live longer, it is natural to question how this will impact our society and personal lives. Some people say that 40 is the new 30 but is there any truth to this?

Biological Age is Your "Real Age"

As average life expectancy increases, the importance of biological age as compared to chronological age will increase. Chronological age is the number of years a person has been alive. Biological age can be defined as your virtual age so to speak.

For example, there are 65 year old people who are physically in as good condition as an average 35 year old person. Conversely, there are people in their 20's that are in the same overall condition as an average person in their 40's. Many scientists look at a person's biological age as a more accurate reflection of an individual's true physical state of being.

Traditional View of Aging is Changing

As average life expectancy continues to grow and people live longer, how chronologically old a person is will matter much less. Eventually, the traditional concepts of youth, middle age, and old age will have to be reevaluated and in reality this process has already begun.

Being in your 30's, 40's, or 50's in the new millennium is not the same as it was half a century ago. Back in the 1950's or 60's, the majority of 40 year olds were already married and raising children.

Today with a greater average life expectancy, many 40 year olds are not married and many have delayed having children in order to pursue other interests such as career advancement, traveling, etc. It is amazing when we consider that many centuries ago; most people didn't live much past the age of 40.

Advancements in Science and Medicine

Improving medical technology and public health awareness are helping to increase the average life expectancy. Exercise, a healthy diet, and maintaining a positive attitude are the most important things you can do to add more quality years to your life. Average life expectancy will continue its rise into the foreseeable future and our culture will continue to change and evolve with it.

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How Low Self-Esteem can destroy your Happiness

2009-11-30T08:19:00.005-05:00

The Silent Epidemic

Low self-esteem is like a silent epidemic in many ways. It is as common as the common cold but it does not receive nearly as much attention. Nevertheless, low self-esteem can negatively impact your health on an emotional and psychological level.

Low self-esteem is often the root cause of destructive behavior patterns. Countless relationships between people are destroyed because of the low self-esteem of one or more persons involved.

Causes of Low-Self Esteem

Low self-esteem can be caused by different factors such as the following: comparing one's self to other people, accepting negative appraisals of ourselves that come from others, and associating ourselves with our failures and mistakes.

Comparing yourself to another person is one of the worst things that you can do because you can always find someone who has more money, drives a better car, is better looking, smarter, etc. This type of thinking fosters low self-esteem.

Starts at an Early Age

Low self-esteem is something that often starts when we are growing up. From the time we are children, we are constantly inundated with the thoughts and opinions of our family, friends, authority figures, society, etc. Many of us grow up believing we are stupid, ugly, incompetent, or completely worthless because of some negative words we received from someone else.

The Self-Image is Key

How low or high our self-esteem is depends on how positive or negative our self-image is. Your self-image is the inner picture or conception of the kind of person that you believe that you are. Unfortunately, for many of us the information that builds our self-image is the result of negative ideas we have picked up from other people and negative ideas we have formed about ourselves.

Positive Visualization

Thankfully, there are things we can do to eliminate a negative self-image and eradicate low self-esteem. Exercises such as positive visualization have helped people to successfully change the way they think and feel about themselves.

Positive visualization is simply using your imagination to see yourself in a positive and desirable way. Our imagination is not just for idle daydreaming. It is a powerful tool that can be used to get rid of low self-esteem. Low self-esteem can be conquered if you have the determination to take control of your life.

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Introduction to Weight Training Exercises

2009-10-30T13:39:00.002-04:00

There are many benefits that can be derived from a program of weight training exercises. Weight training exercises can build a strong, muscular physique for men and a sexy, toned body for women. By increasing your body's lean muscle mass with weight training exercises, you can burn more calories even when you aren't working out. Before you get started with weight training exercises, there are some important points you need to think about before you begin a program.

Prior to engaging in weight training exercises, it is important to get checked out by a medical doctor. After that, you have to decide what your specific goals are in relation to your exercise program. Their are many possible objectives including building muscle, increasing strength, increasing muscular endurance, training for a sport, losing weight, or just to look and feel better.

As a side note for the ladies, weight training exercises will not make you look bulky and masculine contrary to popular opinion. Weight training exercises are a great way for women to shape and tone their bodies.

A good program of weight training exercises should target the eight major muscle groups in the human body. The major muscle groups include: the chest, back, shoulders, abs, biceps, triceps, upper leg, and calves (the Trapezius muscles which can be found on the upper back and neck area are sometimes considered part of the shoulder group and sometimes part of the back group).

When performing weight training exercises, it is of utmost importance to pay attention to safety. The most important thing to do is to get the approval of your physician before beginning any exercise program. Second, it is extremely important to learn how to perform weight training exercises with the proper form and technique.

There are many great books available that can give detailed instructions on how to perform various weight training exercises so that you can minimize your risk of injury. Another option is to find a qualified personal trainer or strength and conditioning coach to give you personalized coaching. When performing certain exercises like the bench press, it is best to have a spotter (someone to assist you while performing the exercise in case you need help).

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How to get rid of Fat with Portion Control

2009-09-29T08:19:00.002-04:00

Many of us spend large amounts of time and money trying to find out how to get rid of fat and shed some extra pounds. Some of us want to know how to get rid of fat so we can feel better about ourselves. Some of us want to know how to get rid of fat so that we can improve our health and lower our risk of disease.

In order to achieve any of these goals, knowing how to get rid of fat is a necessity. While there may be several factors that have led to the expansion of waistlines in this country, portion size is undoubtedly one of the most important.

Portion size is often confused with serving size but the two are not the same thing. Portion size refers to the overall size of a meal while serving size refers to a standardized amount of a particular food. Examples of serving size include: 1 slice of bread, 1/2 cup of rice or pasta, and 1 cup of milk. Less servings means smaller meal portions.

For example, eating one cup of cooked pasta instead of two cups would result in a smaller overall portion size for an entire meal. A good way to decrease the portion size of meals is to eat on smaller plates and to eat more servings of vegetables and less servings of meat and starchy carbs like rice and pasta.

How to get rid of fat is one of the most common questions that many of us ask ourselves on a daily basis. Portion control is one of the answers to the question of how to get rid of fat. Portion control can help us to achieve and maintain effective weight loss. Controlling our portions teaches us how to get rid of fat and still be able to enjoy many of our favorite foods.

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30 minute aerobic workout to get you in shape

2009-08-06T11:53:00.002-04:00

Aerobic and cardio workouts don't have to take hours and hours in order for you to benefit from them. Here is a good aerobic workout you can do 3-4 times a week.

1) First, do a 5 minute warm-up of aerobic movement like some light jogging in place or brisk walking to increase blood flow to your muscles. Contrary to what most people think, it is not good to start with stretching before aerobic exercise. The reason why is because before you do any exercise your muscles are colder and tighter. Stretching a muscle that hasn't been warmed up is a good way to tear that muscle and injure yourself (I've done it and it isn't pretty). If the weather is cold, you may need to warm up with light aerobic exercise for ten minutes instead of five.

2) After the warm up, do 20 minutes of an aerobic or cardio exercise that you enjoy doing. As long as the aerobic activity you choose gets your heart pumping and your lungs increasing your oxygen intake, you're good. See, the aerobic exercise that you pick isn't as important as finding something that you like doing so you will be motivated to keep doing it. For example, I don't like running around a track (its boring to me) but I love to dance. So I'll turn on some music and just do my thing. I swear, the time goes by like that! Sometimes I'll keep dancing longer just because I'm having fun. If dancing or running isn't your thing, find another aerobic exercise. Aerobic exercise also has many health benefits such as decreasing stress, boosting the immune system, and ridding the body of waste and toxins.

3) After the 20 minute aerobic session, its time for the cool down. The cool down is just as important as the warm-up. The cool down helps your breathing and heart rate return to a normal state. You can do the same light aerobic exercise like jogging in place or brisk walking that you did in the warm up and do it for the same 5-10 minutes.

4) After the cool down, it is now a good time to do your stretching since your muscles are still warmed up from the aerobic workout. When you stretch, do not bounce as this can tear and injure a muscle. Also, experts have said that it is best to hold a stretch for around 30 seconds in order to increase flexibility. If you feel pain when stretching your muscles, you may be stretching them too hard or you may have an injury.

5) Combining aerobic exercise with weekly strength training exercise will increase your ability to burn fat. Before beginning an aerobic or strength training exercise program, it is best to get the approval of your doctor.

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How to lose weight without a weight loss program

2009-07-30T12:35:00.003-04:00

There are so many weight loss programs on TV these days. Many of these weight loss programs are actually fad diets which do not work in the long run. Still, billions of dollars are spent every year by people following weight loss program after weight loss program. What if I told you that there is a much better and cheaper way to lose weight than spending money on weight loss programs. The only thing you need is a little knowledge of how your body works. Instead of talking about a weight loss program to lose weight, let's talk about insulin.

Insulin is a hormone that is released by your pancreas. One of its purposes is to escort sugar in your blood to each of the trillions of cells in your body to be used for energy. Every time you eat food that contains carbohydrates (sugar, starches, etc.) your pancreas will release insulin as the carbs are broken down into simple blood sugar (glucose). Some foods cause the pancreas to raise insulin levels quickly while others cause a slower more gradual release of insulin.

If you regularly eat foods that raise insulin levels quickly, eventually your cells can become resistant to the effects of all of this extra insulin. This makes it harder for sugar to get into your cells so the pancreas keeps pumping out more insulin to get the sugar into your cells. Now you have all of this insulin and sugar floating around in your bloodstream. This can eventually lead to Type 2 Diabetes. But wait, it gets worse. Insulin is also a fat-storing hormone.

Much of this sugar will be converted into triglycerides (a form of fat) and stored in your body as fat. In order to store less fat in your body (without needing a weight loss program), you have to keep your insulin levels from rising too quickly and increase the sensitivity of your cells to the effects of insulin.

Eating a diet high in fiber (especially soluble fiber) can help keep insulin levels from spiking. Also, eating protein with carbs helps the carbs to break down into sugar more slowly so insulin is released more gradually. You can see that a weight loss program isn't necessary for you to control your weight. A tool like the glycemic index can help you lose weight without needing weight loss programs and fad diets. The glycemic index is a chart that can help you to choose foods that maintain healthy insulin levels.

When your body stores less fat and your cells are able to get the sugar they need for energy, your body can burn fat rather than store it. You can lose weight without needing a weight loss program. Many weight loss programs promise to help you lose weight quickly but weight loss programs such as these should be avoided. A healthy diet, aerobic exercise, and strength training together will help you lose weight without a weight loss program.

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How water can help you to lose weight

2009-07-30T11:26:00.003-04:00

Many of us have been trying to lose weight for years with little or no success. Like many other people, I've dealt with my own weight issues at various times in my life. So I know that trying to lose weight can be very frustrating and can even seem hopeless at times. Fortunately, there are things that you can do that can help you to lose weight. One of the most important is drinking enough water. The health benefits of water are amazing.

Water helps you to lose weight by suppressing your appetite and by giving you a greater sensation of fullness. Also, many times when people think they are hungry they are really dehydrated and need to drink some water. To lose weight, it can help to drink a glass of water 30 minutes or so before eating. If you find that you are no longer hungry, there is a good chance you are probably dehydrated.

Water is also essential for removing toxins and waste which will help you to lose weight. If toxins accumulate in the body, they can interfere with important bodily functions. This results in a slower metabolism (body burns less fat) which makes it harder to lose weight. In addition to this, replacing sugar-laden soft drinks with water will help you to lose weight and cut calories.

In addition to drinking water, it is also important to stay away from all of the fad diets that you see on TV and read about in magazines. There are several reasons to avoid fad diets but the biggest one of all is the simple fact that they don't work. Researchers have studied many popular fad diets and have concluded that they will not help you to lose weight in the long run.

You may lose some initial weight following some of them but much of the weight lost is actually water. Most of these diets are too difficult to maintain as a regular lifestyle and so you will eventually wind up binging on the wrong foods and gain back the weight you lost plus additional weight. To lose weight and keep it off, it is best in the long run to avoid fad diets and any questionable weight loss program.

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Type 2 Diabetes__How to lower your risk of developing this disease

2009-06-25T15:56:00.003-04:00

Type 2 diabetes is a disease where the pancreas produces the hormone insulin but not enough to optimally support the body's needs (or the body has difficulty making proper use of the insulin). Type 2 diabetes is also known as non-insulin dependent diabetes (can be treated without reliance on insulin injections). Type 2 diabetes can afflict adults and children.

Type 2 diabetes is more common that Type 1 diabetes. In Type 1 diabetes, the immune system attacks the cells (called beta cells) located in the pancreas that produce insulin. This causes the person to suffer from a severe deficiency of insulin that requires insulin injections. According to the American Diabetes Association, most cases of Type 2 diabetes are preceded by the person suffering from a condition that has been dubbed "Pre-Diabetes".

Pre-diabetes is a condition in which a person's blood sugar level is elevated above what is considered normal but not yet high enough to be officially classified as Type 2 diabetes. Fortunately, proper management of pre-diabetes can help prevent or delay the onset of Type 2 diabetes. At the time of this writing, approximately 1 out of 5 Americans are affected by Pre-Diabetes and are at serious risk of developing type 2 diabetes.

Carbohydrates (starches and sugars) are all broken down into glucose which is simple blood sugar. Insulin is released from the pancreas to escort the sugar in your blood to the cells throughout your body. With Type 2 diabetes, the body does not have enough insulin and excess sugar remains in the blood. This excess sugar can damage tissues and lead to complications such as atherosclerosis (hardening of the arteries) and possibly blindness (due to damage done to small blood vessels in the eyes). Atherosclerosis can lead to heart disease and the risk of a heart attack.

Carbs that have less of an effect on insulin levels are healthier than ones that cause insulin levels to rise rapidly. Many foods that are high in fiber such as fruits, vegetables, and legumes (ex., beans) tend to effect insulin levels more favorably. The glycemic index was created specifically to measure this effect among foods.

The glycemic index can help you choose foods that can help keep blood sugar levels under control and lessen the risk of developing Type 2 Diabetes. Foods with a high glycemic index number cause insulin levels to rise quickly while foods with a low number help keep insulin levels under control (surprisingly, dark chocolate is relatively low on the glycemic index). Controlling insulin levels is vital to preventing Type 2 diabetes and managing the disease if it does occur.

African-Americans, Hispanic-Americans, and Native-Americans have higher rates of Type 2 diabetes than non-Hispanic White Americans. People who are overweight or obese are also at a greater risk of developing Type 2 diabetes. According to the Centers for Disease Control and Prevention, having a family member with the disease also increases your risk.

Some of the symptoms of the disease may include excessive thirst, excessive urination, excessive hunger, and excessive fatique. If you have any of these possible symptoms, please see your doctor immediately for an evaluation. On a personal note, I can verify that Type 2 Diabetes is nothing to take lightly. Several members of my own family have dealt with this disease. For more information about Type 2 diabetes, its health risks, symptoms, and treatment, you can visit the American Diabetes Association website or visit the Centers for Disease Control and Prevention website.

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Dark Chocolate__Lowers blood pressure and has other health benefits

2009-06-15T08:21:00.004-04:00

Chocolate is one of our biggest food cravings. We give chocolate to our loved ones as gifts and many of us enjoy milk chocolate, white chocolate, dark chocolate, okay let me stop because I'm making myself hungry. Unfortunately, chocolate has not exactly gained a reputation as a health food.

Chocolate is relatively high in calories due to its high fat content. This has helped make chocolate one of our sweetest forbidden pleasures. Well, cheer up because fortunately new research into the possible health benefits of chocolate and in particular dark chocolate give us reason to look at chocolate in a new light.

According to researchers in Germany, dark chocolate may be able to lower high blood pressure. This is definitely great news for all dark chocolate lovers (especially ones suffering from high blood pressure). Despite the good news, this doesn't mean that it is okay to start binging on dark chocolate. Chocolate, along with coffee and tea, contains caffeine and caffeine consumption should be minimized.

While the health benefits of dark chocolate are encouraging, milk chocolate and white chocolate do not have the same health benefits as dark chocolate. A major reason for this is the fact that dark chocolate (defined as having a cocoa content of 65% or higher) is higher in beneficial compounds called flavonoids. Researchers believe that flavonoids may be an important factor in giving dark chocolate its positive effect on blood pressure.

Flavonoids are beneficial compounds that exist naturally in many plants. Flavonoids are a component of foods such as legumes (ex., beans), fruit, chocolate, tea (all varieties), honey, and red wine. The high flavonoid content in dark chocolate can help protect your skin from sun damage that results from exposure to UV radiation.

Dark chocolate has been shown to have a positive effect on LDL cholesterol (this is the cholesterol that is commonly referred to as bad cholesterol). This effect was verified by a Penn State led study which focused on LDL cholesterol’s vulnerability to oxidation.

An additional benefit of dark chocolate is its low glycemic index score. The glycemic index measures a carbohydrate's ability to raise insulin levels after it is consumed. A low score means a minimal effect on raising insulin levels. This could be of benefit to people with type 2 diabetes and others who need to monitor their blood sugar levels.

When eaten in small amounts (don't forget about the high fat content), dark chocolate can be of potential benefit to your cardiovascular system and heart. So if eaten occasionally in small portion sizes, dark chocolate might not be so bad. How sweet is that?

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Healthy diet and exercise__How they can reduce health care costs in America

2009-04-30T11:53:00.003-04:00

There are many different philosophies on how to fix the nation's health care system. Viewpoints range from privatizing health care to creating a nationalized system like many of the other countries in the industrialized world. One of the most overlooked ways to lower medical care costs is to reduce the incidence of disease by promoting the benefits of exercise and a healthy diet.

Granted, there are some disease risk factors that are harder to influence such as genetics. However, there are many disease risk factors that are much easier for us to control such as a lack of a healthy diet, lack of exercise, stress, and unhealthy habits such as smoking, excessive alcohol consumption, etc. By decreasing these risk factors, the health, quality of life, and even the finances of millions of Americans can be improved.

The principle of supply and demand comes into play. The number of doctors in this country is decreasing at a time when the number of patients will continue to increase. Exercise and a healthy diet can reduce the incidence of many diseases such as heart disease, diabetes, and cancer.

Less disease and medical conditions (with the help of exercise and a healthy diet) means fewer trips to the doctor or hospital which means less demand placed on doctors and hospitals for time and resources which could eventually help lower health insurance premiums and make affordable health insurance a reality for millions of Americans.

Government (federal, state, and local), businesses, and individual people should devote more time and money toward the prevention and reduction of disease causing factors. One of the easiest and simplest ways to do this is to focus less on political debates and instead focus more on helping the public to improve their health through a healthy diet and exercise. Think of all of the financial burden that could be lifted off of the country's economy and off of all of us as individuals.

Related Posts:
Health care crisis: Rising medical costs forcing families into bankruptcy
Affordable Health Insurance: How America's need will keep growing

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Affordable health insurance__How America's need will keep growing

2009-04-30T11:51:00.004-04:00

The lack of affordable health insurance is a major factor destroying the finances of families. America's Health care costs have been increasing at a rate that is nearly twice the rate of inflation. Our health care costs are rising at a time when millions of people don't have affordable health insurance. Also, the need for affordable health insurance is greater than ever. Medical spending has risen to over seventeen percent of the nation's GDP (Gross Domestic Product) and is steadily increasing.

If this trend continues, it will further increase the need for affordable health insurance. The problems facing America's health care system (particularly a lack of affordable health insurance) puts people in our population with special needs at greater risk for financial difficulties. The senior citizen population is a good example of a demographic in need of affordable health insurance. Possible budget cuts in Medicaid and Medicare could affect the care received by millions of senior citizens.

The need for affordable health insurance will increase as the number of senior citizens continues to increase. The senior citizen population is one of the fastest growing segments of the American population. Many Americans are living longer and will need affordable health insurance for many years to come.

Another factor to consider with the affordable health insurance crisis is the fact that a large percentage of Americans receive their health insurance through their employers. Many small and large businesses struggle to provide affordable health insurance for their employees due to the high cost. Furthermore, small and mid-sized businesses have accounted for over 80 percent of the jobs lost during the most recent recession.

Unemployed people need affordable health insurance. In addition, there are many people who are employed but do not receive health insurance from their jobs. These workers also need affordable health insurance. We are in need of solutions for this vexing problem. Could encouraging people to focus more on a healthy diet and exercise be a possible way to actually help alleviate the problem of affordable health insurance? Part 3 in Series

Related Posts:
Health care crisis: Rising medical costs forcing families into bankruptcy
Healthy diet and exercise: How it can reduce health care costs in America

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Health care crisis__Medical costs forcing families into bankruptcy

2009-04-30T11:01:00.004-04:00

Health care expenses in America are skyrocketing at a frightening rate. It is one of the biggest issues facing this country as we move further along in the 21st century. Everyone from politicians in Washington to the average person trying to support a family are engaged in debate over the topic of health care. Let's take a quick look at some of the facts regarding the issue of health care in America and how a healthy diet and exercise can help this problem.

At the time of this writing, approximately 46 million Americans are estimated to currently have no health care coverage at all. That's 46 million men, women, and (worst of all) children with no health care. Many of these people cannot afford to pay for health care out of pocket.

At this time, health care costs for a family of four can cost more than $15,000 dollars per year and this number will continue to rise. Lack of affordable health care is a huge problem for millions of people across this nation.

Because health care has become such a huge expense, it has had a major effect on the finances of millions of families across America. For example, a study conducted by Harvard University researchers revealed that health care costs played a large role in over 60% of bankruptcy filings in this country in the year 2007 alone. Many of us know a friend or loved one (or even ourselves) who have fallen deeply into debt due to health care costs. Part 2 of Series

Related Posts:
Affordable Health Insurance: How America's need will keep growing
Healthy Diet and Exercise: How they can reduce health care costs in America

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