Thursday, May 27, 2010
Powerful Benefits of Soy
What has most interested scientists in recent years is the discovery of phytochemicals and the profound benefits of soy on human health. Benefits of soy include promoting heart health and healthy bones, preventing cancer and alleviating menopausal symptoms.
Soy beans contain high amounts of protein, including all essential amino acids (the only such vegetable source). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B-vitamins, omega 3 fatty acids and fiber.
Benefits of Soy: Heart Health
The cholesterol lowering effect of soy milk and its role of heart disease was widely recognized in the mid 90s when the results of a meta-analysis of 38 clinical studies were published. The results demonstrated that a diet with significant soy protein reduces Total Cholesterol, LDL cholesterol (the "Bad" cholesterol) and Triglycerides.
The average consumption in these studies was 47 grams per day of soy protein, which is a considerable amount. One way to include this is to try a soy protein beverage or powder that may add 20 grams preserving. Soy protein was effective even in people who were already following the American Heart Association's 30 percent-fat diet. Soy protein appears to lower triglyceride levels while preserving HDL cholesterol.
Researchers Erdman & Potter in 1993 reported in the American Journal of Clinical Nutrition a 12 percent drop in cholesterol when 20 to 25 grams of soy protein and fiber were included in the diet. Soy beans contain soluble fiber, which is known to interfere with the absorption and metabolism of cholesterol.
As a result of these findings, in 1999, FDA authorized a health claim about the relationship between soy protein and Coronary Heart Disease (CHD) on labelling of foods containing soy protein.
A heart health claim can be found on qualified soy products.
Health Claim:
Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease. One serving of [name of produce] provides [amount]g of soy protein.
A few recent studies released in 2005 found that soy only had a modest effect on cholesterol levels. The American Heart Association no longer recommends soy for heart disease. FDA is currently reviewing its policy on soy health claim. So what should you do? Enjoy your soy foods like before. It may not lower cholesterol to an extent we originally thought, but it certainly does not harm our health!
Benefits of Soy: Healthy Bones
Many soy foods are naturally high in calcium (some fortified with calcium because it is a good source of a particular coagulating agent). In addition, soy also contains magnesium and boron, which are important co-factors of calcium for bone health.
Isoflavones in soy foods may inhibit the breakdown of bones. Daidzein, a type of isoflavone, is actually very similar to the drug ipriflavone, which is used throughout Europe and Asia to treat osteoporosis. One compelling study completed by Erdman in 1993 focused on post-menopausal women who consumed 40 grams of isolated soy protein daily for 6 months. Researchers found that these subjects significantly increased bone mineral density as compared to the controls.
Another study published in the Archives of Internal Medicine in September 2005 also found that intake of soy food was associated with a significantly lower risk of fracture, particularly among early post-menopausal women.
Benefits of Soy: Menopause
In Japan, where soy foods are commonly consumed daily, women are only one-third as likely to report menopausal symptoms as in the United States or Canada. In fact, there is no word in the Japanese language for "hot flashes".
Current studies showed that soy only helps some women alleviate menopausal symptoms. Indeed, soy is more effective in preventing than alleviating hot flashes. Despite these findings, the North American Menopause Society in 2000 recommended that 40 - 80mg of isoflavones daily may help relieve menopausal symptoms.
Benefits of Soy: Cancer
Among all cancers, data on soy and prostate cancer seems to be the most promising; many studies support its role in the prevention and possible treatment of prostate cancer.
While some studies showed soy offers a protective effect against breast cancer, a few studies showed the estrogen-like effects in isoflavones may be harmful for women with breast cancer. American Institute for Cancer Research stresses that data on soy and breast cancer are not conclusive, and more work is needed to be done before any dietary recommendations can be made.
What we know at this point is the phytoestrogens in soy foods are "anti-estrogens". In other words, they may block estrogen from reaching the receptors - therefore potentially protecting women from developing breast cancer. Studies found that pre-menopausal women may benefit from eating soy foods as their natural estrogen levels are high.
However, this may not be true to post-menopausal women. Studies found that soy could become "pro-estrogen" in women with low levels of natural estrogen. In other words, concentrated soy supplements may add estrogen to the body and hence increase breast cancer risk in post-menopausal women. Therefore, post-menopausal women should avoid taking concentrated soy supplements until more is known. Eating soy products, however, is not harmful.
Benefits of Soy - the Bottom Line:
Although it is still inconclusive that soy can prevent any diseases, many studies have shown promising results. Include soy products such as edamame, tofu, tempeh, soy milk etc in your diet and enjoy the possible health benefits they may bring.
With increasing public concerns regarding genetically modified foods, look for soy products which use non-genetically modified soy crops in their production.
Soy products Available:
* Calcium-fortified soy milk
* Tofu
* Soy nuts
* Edamame
* Tempeh
* Miso
Other products such as soy patties, soy cheese, soy yogurt and breakfast cereal
Eat Well, Not Junk, on A Bud
Once the holidays are over, we often find ourselves in belt-tightening mode - in more ways than one! That's why we want to show you how to feed your family on a budget, without having to resort to takeout meals or regular stops at the drive-through window. Here are our Top 5 suggestions for tasty and healthy meals at home that won't drain your savings.
5 Top Money-Saving Ideas When Cooking on A Budget
1. One-dish wonder . Think about the range of possibilities: mouth-watering curries, comforting stews or casseroles, pasta (the old stand-by), saucy stir-fries, hearty soups, or the always-popular pizza. Creating a one-dish meal is a great way to:
* include lots of vegetables, especially when you have some that will otherwise go uneaten
* add soy to your diet
* save time during both preparation and cooking
* reduce the amount of meat you need
* have leftovers to freeze, take for lunch the next day, or incorporate into another meal
2. Pantry (or freezer) power . Canned or frozen goods tend to cost less than their fresh counterparts. If you are the type of person who adopts New Year's resolutions, make reclaiming your pantry one of them! Clear out all non-food items from the pantry and stock up on the healthy staples mentioned here.
3. Most bang for your buck . Why pay lots of money for organic fruits or veggies when they may actually have inferior nutritional value? Foods labelled "organic" are not necessarily local. Some organic foods are flown in from faraway places, which contradicts the philosophy behind organic foods (sustainable and environmentally-friendly practices). Also, foods traveling that far can lose nutrients. If faced with the choice of buying locally-produced foods or organic-labeled food from another country, go local.
4. Take a shortcut . Allow yourself one or two meals a week (maybe on your family's busiest nights) where you do not have to start from scratch. That way you get a break, but you're not tempted to eat out. Consider these examples:
* A hearty soup using reduced-salt chicken broth, or canned/Tetra-Pak vegetable-based soups with extra vegetables added in. For convenience, use frozen veggies. If you like, add some lean protein (meat or soy). Sprinkle some dried herbs for extra flavor without adding salt.
* Individual mini pizzas using English muffins or tortillas as the crust. Start with tomato sauce from your pantry, add some cheese, and lay out as many toppings as you can muster up.
5. Organize, organize, organize . Plan your meals one week at a time, peruse your local flyers and stick to a grocery list when shopping. It will help you take advantage of any specials in the store and prevent impulsive purchases. The rule is, if it is not on the list, it does not go into the grocery cart.
The Bottom Line
It is possible to eat healthy, great-tasting foods on a budget. It does mean investing some time to make your schedule and your kitchen conducive to easy home cooking. You and your family are worth that time investment!
5 Top Money-Saving Ideas When Cooking on A Budget
1. One-dish wonder . Think about the range of possibilities: mouth-watering curries, comforting stews or casseroles, pasta (the old stand-by), saucy stir-fries, hearty soups, or the always-popular pizza. Creating a one-dish meal is a great way to:
* include lots of vegetables, especially when you have some that will otherwise go uneaten
* add soy to your diet
* save time during both preparation and cooking
* reduce the amount of meat you need
* have leftovers to freeze, take for lunch the next day, or incorporate into another meal
2. Pantry (or freezer) power . Canned or frozen goods tend to cost less than their fresh counterparts. If you are the type of person who adopts New Year's resolutions, make reclaiming your pantry one of them! Clear out all non-food items from the pantry and stock up on the healthy staples mentioned here.
3. Most bang for your buck . Why pay lots of money for organic fruits or veggies when they may actually have inferior nutritional value? Foods labelled "organic" are not necessarily local. Some organic foods are flown in from faraway places, which contradicts the philosophy behind organic foods (sustainable and environmentally-friendly practices). Also, foods traveling that far can lose nutrients. If faced with the choice of buying locally-produced foods or organic-labeled food from another country, go local.
4. Take a shortcut . Allow yourself one or two meals a week (maybe on your family's busiest nights) where you do not have to start from scratch. That way you get a break, but you're not tempted to eat out. Consider these examples:
* A hearty soup using reduced-salt chicken broth, or canned/Tetra-Pak vegetable-based soups with extra vegetables added in. For convenience, use frozen veggies. If you like, add some lean protein (meat or soy). Sprinkle some dried herbs for extra flavor without adding salt.
* Individual mini pizzas using English muffins or tortillas as the crust. Start with tomato sauce from your pantry, add some cheese, and lay out as many toppings as you can muster up.
5. Organize, organize, organize . Plan your meals one week at a time, peruse your local flyers and stick to a grocery list when shopping. It will help you take advantage of any specials in the store and prevent impulsive purchases. The rule is, if it is not on the list, it does not go into the grocery cart.
The Bottom Line
It is possible to eat healthy, great-tasting foods on a budget. It does mean investing some time to make your schedule and your kitchen conducive to easy home cooking. You and your family are worth that time investment!
Do I need to take Multivitamins ?
We reported that a National Institutes of Health panel of experts released a statement about multivitamins on May 17, 2006. The experts concluded that there was insufficient evidence to support a recommendation either for or against taking multivitamins, leaving many of us puzzled.
Do I need a multivitamin if I eat Healthy?
For most healthy adults under the age of 50, it is possible to acquire all required nutrients through eating food alone if you follow the 2005 Dietary Guidelines and avoid foods with empty calories.
2005 Dietary Guidelines
(2000-kcal diet)
Fruits
at least 2 cups
Vegetables
at least 2 1/2 cups
Calcium-rich foods
3 servings
Grains
at least 3 servings of Whole Grains
Different people face different challenges in reaching optimum nutrition by food alone. We offer some quick and easy solutions to help tackle these challenges.
Challenge 1: Inadequate Fruits and Vegetables
Solutions:
* Eat a serving of fresh fruit at lunch and dinner as dessert
* Include a variety of vegetables for lunch and dinner. Choose dark green, leafy vegetables (such as broccoli, spinach, Chinese bok choy and kale) as well as bright-colored vegetables (such as bell peppers, tomato, avocado, sweet potato and carrot)
* Use fruits as snacks. Bring to work fruits that are easy to prepare (such as grapes, apple, banana, berries or cut-up melons).
Challenge 2: Inadequate Calcium
Solutions:
* Instead of snacking on cookies, choose low-fat yogurt or low-fat cheese with fruits as snacks throughout the day
* If you are not a cow's milk fan, try other calcium-rich beverages such as calcium-fortified orange juice, calcium-fortified soy or rice milk, or goat's milk
* Try other calcium-rich foods such as tofu and canned fish with bones
Challenge 3: Inadequate Whole Grains
Solutions:
* Choose whole grain bread when making sandwiches
* Have a serving of whole grain breakfast cereal or a bowl of oatmeal for breakfast
* Snack on popcorn instead of chips on movie nights
* Toss in brown rice, wild rice or barley in your soup
Bottom Line
Taking a multivitamin daily is important to ensure optimum nutritional status for a certain population - particularly among pregnant and lactating women, as well as those with specific chronic diseases. For people older than 50 (men and women), a multivitamin or calcium/D supplement may be warranted as foods alone may be not able to deliver adequate calcium and Vitamin D to meet the increased needs. Always speak to your doctor or dietitian before starting a new supplement.
As fortified-foods are widely available, the expert panel recommended choosing a multivitamin with ingredients less than 100 percent of the daily value (% DV) to avoid toxicity.
Do I need a multivitamin if I eat Healthy?
For most healthy adults under the age of 50, it is possible to acquire all required nutrients through eating food alone if you follow the 2005 Dietary Guidelines and avoid foods with empty calories.
2005 Dietary Guidelines
(2000-kcal diet)
Fruits
at least 2 cups
Vegetables
at least 2 1/2 cups
Calcium-rich foods
3 servings
Grains
at least 3 servings of Whole Grains
Different people face different challenges in reaching optimum nutrition by food alone. We offer some quick and easy solutions to help tackle these challenges.
Challenge 1: Inadequate Fruits and Vegetables
Solutions:
* Eat a serving of fresh fruit at lunch and dinner as dessert
* Include a variety of vegetables for lunch and dinner. Choose dark green, leafy vegetables (such as broccoli, spinach, Chinese bok choy and kale) as well as bright-colored vegetables (such as bell peppers, tomato, avocado, sweet potato and carrot)
* Use fruits as snacks. Bring to work fruits that are easy to prepare (such as grapes, apple, banana, berries or cut-up melons).
Challenge 2: Inadequate Calcium
Solutions:
* Instead of snacking on cookies, choose low-fat yogurt or low-fat cheese with fruits as snacks throughout the day
* If you are not a cow's milk fan, try other calcium-rich beverages such as calcium-fortified orange juice, calcium-fortified soy or rice milk, or goat's milk
* Try other calcium-rich foods such as tofu and canned fish with bones
Challenge 3: Inadequate Whole Grains
Solutions:
* Choose whole grain bread when making sandwiches
* Have a serving of whole grain breakfast cereal or a bowl of oatmeal for breakfast
* Snack on popcorn instead of chips on movie nights
* Toss in brown rice, wild rice or barley in your soup
Bottom Line
Taking a multivitamin daily is important to ensure optimum nutritional status for a certain population - particularly among pregnant and lactating women, as well as those with specific chronic diseases. For people older than 50 (men and women), a multivitamin or calcium/D supplement may be warranted as foods alone may be not able to deliver adequate calcium and Vitamin D to meet the increased needs. Always speak to your doctor or dietitian before starting a new supplement.
As fortified-foods are widely available, the expert panel recommended choosing a multivitamin with ingredients less than 100 percent of the daily value (% DV) to avoid toxicity.
Caffeine's Role in Our Health
Pure caffeine is a bitter, white, crystalline substance that acts as a stimulant drug. That's not exactly the kind of ingredient you would want to see listed on the side of a Starbucks coffee mug. Yet caffeine is a big part of our lifestyles, and has recently become an even bigger topic of interest in research studies, which have drawn a wide range of conclusions on its effects. One day caffeine is shown to be a great antioxidant; the next day we're told to avoid it altogether. The constant debates and studies can cause a great deal of confusion, especially for those of us who are not only concerned about our health, but hate to think of giving up our morning cup of coffee.
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Caffeine: The Positive Side
On the plus side, studies have shown that regular consumption of caffeine can reduce the chance of developing Parkinson's disease. Caffeine has also been linked to protecting the body against gallstones and improving alertness. In addition, it appears to enhance mood, temporarily improve physical stamina, and relieve headaches. These are all benefits that most people would love to enjoy from a common, everyday beverage. Keep in mind, however, that participants in these studies drank 2-3 cups or less of coffee or other caffeinated beverages to yield these positive results. More isn't necessarily better.
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Caffeine: What to Beware Of
On the flip side, caffeine can interfere with certain other aspects of your health. It has been reported that sleep patterns are definitely disturbed when you drink caffeine a few hours before bedtime. That makes sense, of course: if caffeine is meant to keep you alert, then you can probably forget about trying to fall asleep quickly after a cup or two of java. Furthermore, contrary to its reputation, caffeine does not effectively help "wake" us up after a poor night's sleep or diminish the effects of alcohol. You may feel more alert, but a cup of coffee will not help you drive better or improve your judgment.
Unfortunately, sleep isn't the only thing that caffeine can disturb. Fertility rates and miscarriages are reported as being negatively impacted by as little as 1 cup of coffee per day. Health Canada states that women who may be trying to conceive should have no more than 300 mg/day of caffeine.
Limiting caffeine intake can be difficult these days because of an explosion of products with caffeine additives. A quick check of grocery shelves will reveal caffeine in energy drinks, in chewing gums, and even in non-consumables such as soap!
Beverage
Caffeine (mg)
Coffee, generic brewed (8 oz.)
133
Starbucks Brewed Coffee (Grande - 16 oz.)
320
Tea, brewed (8 oz.)
53
Diet Coke (12 oz.)
47
Dr. Pepper (12 oz.)
42
Pepsi (12 oz.)
38
Coca-Cola Classic
35
Monster Energy (16 oz)
160
Red Bull (12 oz)
114
Source: Center for Science in the Public Interest (Sep. 2007)
The Bottom Line
Caffeine is going to continue to be a big topic of interest among researchers and consumers. Many studies indicate that having caffeine in moderation as part of a healthy diet can be beneficial to your health. In excess amounts, caffeine could lead to health concerns, especially for women of child-bearing age and people who have difficulty sleeping. Large studies claim that caffeine is not a significant health concern for people with heart disease, cancer, diabetes, high blood pressure or osteoporosis. A recent large-scale study published in the Annals of Internal Medicine in June 2008 found that regular coffee drinkers, especially women, didn't suffer any negative health effects. However, researchers warned that if you are not a coffee-drinker, the result of this study is not a reason to start drinking it. Check with your family doctor about what's best for you, and in the meantime remember that moderation is always the key to staying healthy.
#
Caffeine: The Positive Side
On the plus side, studies have shown that regular consumption of caffeine can reduce the chance of developing Parkinson's disease. Caffeine has also been linked to protecting the body against gallstones and improving alertness. In addition, it appears to enhance mood, temporarily improve physical stamina, and relieve headaches. These are all benefits that most people would love to enjoy from a common, everyday beverage. Keep in mind, however, that participants in these studies drank 2-3 cups or less of coffee or other caffeinated beverages to yield these positive results. More isn't necessarily better.
#
Caffeine: What to Beware Of
On the flip side, caffeine can interfere with certain other aspects of your health. It has been reported that sleep patterns are definitely disturbed when you drink caffeine a few hours before bedtime. That makes sense, of course: if caffeine is meant to keep you alert, then you can probably forget about trying to fall asleep quickly after a cup or two of java. Furthermore, contrary to its reputation, caffeine does not effectively help "wake" us up after a poor night's sleep or diminish the effects of alcohol. You may feel more alert, but a cup of coffee will not help you drive better or improve your judgment.
Unfortunately, sleep isn't the only thing that caffeine can disturb. Fertility rates and miscarriages are reported as being negatively impacted by as little as 1 cup of coffee per day. Health Canada states that women who may be trying to conceive should have no more than 300 mg/day of caffeine.
Limiting caffeine intake can be difficult these days because of an explosion of products with caffeine additives. A quick check of grocery shelves will reveal caffeine in energy drinks, in chewing gums, and even in non-consumables such as soap!
Beverage
Caffeine (mg)
Coffee, generic brewed (8 oz.)
133
Starbucks Brewed Coffee (Grande - 16 oz.)
320
Tea, brewed (8 oz.)
53
Diet Coke (12 oz.)
47
Dr. Pepper (12 oz.)
42
Pepsi (12 oz.)
38
Coca-Cola Classic
35
Monster Energy (16 oz)
160
Red Bull (12 oz)
114
Source: Center for Science in the Public Interest (Sep. 2007)
The Bottom Line
Caffeine is going to continue to be a big topic of interest among researchers and consumers. Many studies indicate that having caffeine in moderation as part of a healthy diet can be beneficial to your health. In excess amounts, caffeine could lead to health concerns, especially for women of child-bearing age and people who have difficulty sleeping. Large studies claim that caffeine is not a significant health concern for people with heart disease, cancer, diabetes, high blood pressure or osteoporosis. A recent large-scale study published in the Annals of Internal Medicine in June 2008 found that regular coffee drinkers, especially women, didn't suffer any negative health effects. However, researchers warned that if you are not a coffee-drinker, the result of this study is not a reason to start drinking it. Check with your family doctor about what's best for you, and in the meantime remember that moderation is always the key to staying healthy.
A diabetes diet can be sweet
Choose low fat or fat-free sweets
Fat-free vanilla yogurt and fat-free chocolate pudding are healthy examples of sweet foods that are low in calories. Remember to check the labels for carb content because all products are not created equal (1 carbohydrate serving is equal to 15 grams).
Angel food cake, sponge cake, and cream puffs are examples of other great tasting alternatives to high-sugar desserts. And bite-sized versions of brownies and cheesecakes can be found in the frozen section at grocery stores. Don't let their small size fool you: these desserts still pack in a lot of flavor and can give just the right amount of sweet taste to satisfy your craving.
1.
Aim for more fruit!
Fruit is a sweet source of vitamins and fiber that is also lower in calories than other desserts. You can top fruits with sugar substitutes like Nutrasweet or Splenda for an extra touch of sweetness. Top a bowl of strawberries with some fat-free whipped cream for a delicious snack that can be part of a healthy diabetes diet. Remember to count the carbs. (A serving of fruit is about the size of a tennis ball or ½ a cup of cut fruit, which equals 15 grams of carbohydrate.
2.
Beware of "sugar-free" items
If it sounds too good to be true, it just might be. Many chocolates, candies, and cookies are advertised as sugar free, but they still may contain calories and carbs. And sometimes sugar alcohols (low calorie artificial sweeteners) are used instead of sugar to lower the carb content of foods.
Gelatin, hard-candies, and gum are often truly carb- and calorie-free. You can incorporate many of these items into your diet to keep your sweet tooth happy. However, as you might have guessed, it's always important to check the nutrition label. The carb content will help you decide if the sugar-free cookie is worth the "cost" in carbs. Many times a small regular cookie just tastes better than a big sugar-free cookie.
3. Have sweet dreams
A bedtime snack is generally advisable for people with diabetes. A good suggestion is a protein and carbohydrate combination, like milk and cereal, or yogurt and graham crackers. If you crave desserts late at night try hot cocoa made with skim milk. (A tablespoon of cocoa is about 3 grams of carbohydrate, plus 12 grams of carbohydrate from milk for a total of 15 grams of carbs or one serving of carbohydrate.)
4. Switch ingredients
Baked goods can be prepared with fewer calories and carbohydrates. Substitute 1/2 a cup of Splenda Sugar Blend for Baking instead of 1 cup of regular sugar (or a recipe calling for 2/3 cup of sugar only needs 1/3 cup of Splenda).
The Bottom Line
Blood sugar control is a major part of diabetes management. People with diabetes do not have to sacrifice their favorite treats in order to be healthy. Moderation is key, with every food group, including sweets. A healthy diet can include the occasional piece of cake!
Fat-free vanilla yogurt and fat-free chocolate pudding are healthy examples of sweet foods that are low in calories. Remember to check the labels for carb content because all products are not created equal (1 carbohydrate serving is equal to 15 grams).
Angel food cake, sponge cake, and cream puffs are examples of other great tasting alternatives to high-sugar desserts. And bite-sized versions of brownies and cheesecakes can be found in the frozen section at grocery stores. Don't let their small size fool you: these desserts still pack in a lot of flavor and can give just the right amount of sweet taste to satisfy your craving.
1.
Aim for more fruit!
Fruit is a sweet source of vitamins and fiber that is also lower in calories than other desserts. You can top fruits with sugar substitutes like Nutrasweet or Splenda for an extra touch of sweetness. Top a bowl of strawberries with some fat-free whipped cream for a delicious snack that can be part of a healthy diabetes diet. Remember to count the carbs. (A serving of fruit is about the size of a tennis ball or ½ a cup of cut fruit, which equals 15 grams of carbohydrate.
2.
Beware of "sugar-free" items
If it sounds too good to be true, it just might be. Many chocolates, candies, and cookies are advertised as sugar free, but they still may contain calories and carbs. And sometimes sugar alcohols (low calorie artificial sweeteners) are used instead of sugar to lower the carb content of foods.
Gelatin, hard-candies, and gum are often truly carb- and calorie-free. You can incorporate many of these items into your diet to keep your sweet tooth happy. However, as you might have guessed, it's always important to check the nutrition label. The carb content will help you decide if the sugar-free cookie is worth the "cost" in carbs. Many times a small regular cookie just tastes better than a big sugar-free cookie.
3. Have sweet dreams
A bedtime snack is generally advisable for people with diabetes. A good suggestion is a protein and carbohydrate combination, like milk and cereal, or yogurt and graham crackers. If you crave desserts late at night try hot cocoa made with skim milk. (A tablespoon of cocoa is about 3 grams of carbohydrate, plus 12 grams of carbohydrate from milk for a total of 15 grams of carbs or one serving of carbohydrate.)
4. Switch ingredients
Baked goods can be prepared with fewer calories and carbohydrates. Substitute 1/2 a cup of Splenda Sugar Blend for Baking instead of 1 cup of regular sugar (or a recipe calling for 2/3 cup of sugar only needs 1/3 cup of Splenda).
The Bottom Line
Blood sugar control is a major part of diabetes management. People with diabetes do not have to sacrifice their favorite treats in order to be healthy. Moderation is key, with every food group, including sweets. A healthy diet can include the occasional piece of cake!
4 Essential Fitness Tips
If you want to look beautiful and fit, gain a bit more muscles instead of that fat on side abs and hips. We all want to be healthier and sexier than others. This is why we spend so much time in the gym. But pretty often our efforts don’t end in immediate weight loss and quick fat burn. Why? What do we do wrong? Today we are going to discuss the most common mistakes in the gym that not only hinder your achievements but also can damage your health. Below you will find four most important fitness tips.
Choose Your Own Diet Plan and Fitness Program
So often does it happen that women in pursuit of the popular diet or some fitness program forget about their individuality. For example, they heard Madonna say in the interview about yoga helping her to be in shape – and everybody switch to yoga. Then there is another slim idol who shares his or her secret of beauty – and women get immediately inspired by the new idea and ask for this particular program in a gym. Remember – It doesn’t matter how many abdominal muscle exercises Angelina Jolie does every day. You need your own program because you have different goals and – what’s more important – different body. Your goals should be real. Choose fitness program together with your trainer. It might be that good old shaping will bring you better results.
Aerobic Exercises or Power Training? Both!
Women know that aerobic exercises burn off excessive weight faster than power trainings. For this reason power training exercises are so often omitted. Some women are afraid of building too big muscles. How wrong they are! Numerous studies show that power training exercises contribute to weight loss significantly. As women grow older, their body is losing muscle mass. This natural physiological process flows with the speed of approximately 5 pounds per 10 years. With loss of muscle tissue, metabolism slows. It’s known that metabolic rate is directly related to dieting. That is why muscles require training. Together with this scientifically proved fact there is another one: those who want to lose more than 8 pounds through aerobics only are at risk of acquiring Shar Pei-like folds.
Never Skip Warming-up and Stretching
You were late for warming-up? Spent less time on stretching thinking it’s not important? That’s the biggest mistake. Any training, whether cardio or power, must start with a short warming-up. Muscles should be ready for exercising – this will minimize the injury risks. Stretching after exercises trains not only your flexibility. It also fixes the effect of all training. It was a long time ago when specialists found out that stretching after exercising makes training 19% more effective. I don’t think this figure is so small to ignore it. Moreover, stretching makes the pulse slower, thus it protects cardiovascular system from stresses. In short, smooth start of exercising (warming-up) and smooth finishing (stretching) are crucial.
Make Your Fitness Program Diverse
Diversity is a great thing which is necessary everywhere, including fitness. It’s impossible to perform the same exercises for years! Improve your program every 4-6 weeks. Not all the program – just gradually change some exercises, later you can come back to them. Otherwise your muscles will adjust. You can also vary the number of reps and amount of weights. If that’s a cardio training, you may change the time and intensity of exercises.
Choose Your Own Diet Plan and Fitness Program
So often does it happen that women in pursuit of the popular diet or some fitness program forget about their individuality. For example, they heard Madonna say in the interview about yoga helping her to be in shape – and everybody switch to yoga. Then there is another slim idol who shares his or her secret of beauty – and women get immediately inspired by the new idea and ask for this particular program in a gym. Remember – It doesn’t matter how many abdominal muscle exercises Angelina Jolie does every day. You need your own program because you have different goals and – what’s more important – different body. Your goals should be real. Choose fitness program together with your trainer. It might be that good old shaping will bring you better results.
Aerobic Exercises or Power Training? Both!
Women know that aerobic exercises burn off excessive weight faster than power trainings. For this reason power training exercises are so often omitted. Some women are afraid of building too big muscles. How wrong they are! Numerous studies show that power training exercises contribute to weight loss significantly. As women grow older, their body is losing muscle mass. This natural physiological process flows with the speed of approximately 5 pounds per 10 years. With loss of muscle tissue, metabolism slows. It’s known that metabolic rate is directly related to dieting. That is why muscles require training. Together with this scientifically proved fact there is another one: those who want to lose more than 8 pounds through aerobics only are at risk of acquiring Shar Pei-like folds.
Never Skip Warming-up and Stretching
You were late for warming-up? Spent less time on stretching thinking it’s not important? That’s the biggest mistake. Any training, whether cardio or power, must start with a short warming-up. Muscles should be ready for exercising – this will minimize the injury risks. Stretching after exercises trains not only your flexibility. It also fixes the effect of all training. It was a long time ago when specialists found out that stretching after exercising makes training 19% more effective. I don’t think this figure is so small to ignore it. Moreover, stretching makes the pulse slower, thus it protects cardiovascular system from stresses. In short, smooth start of exercising (warming-up) and smooth finishing (stretching) are crucial.
Make Your Fitness Program Diverse
Diversity is a great thing which is necessary everywhere, including fitness. It’s impossible to perform the same exercises for years! Improve your program every 4-6 weeks. Not all the program – just gradually change some exercises, later you can come back to them. Otherwise your muscles will adjust. You can also vary the number of reps and amount of weights. If that’s a cardio training, you may change the time and intensity of exercises.
Workouts should leave you smiling
There are rules to live by and rules to exercise by. And like the rules of life, the rules of exercise have changed over the years. Some are outdated, some are more relaxed and some are as true today as they were decades ago.
To make sure you're following the latest set of exercise guidelines, here are some old rules, followed by ones that have taken their place. With the new year so fresh, now is the perfect time to discard your old way of thinking and get on board with a whole new way of doing things.
Old rule: No pain, no gain. New rule: Make exercise fun.
For years, exercise wasn't considered exercise unless it hurt. Thank goodness that has changed.
Unless you're training for competition, you don't need to work out anywhere near your pain threshold to get fit. In fact, waking up sore and achy after a tough workout is now considered a sign that you pushed yourself too hard.
A good exercise program is gradual, varied and forgiving. And while it's OK to work hard in the gym, health and fitness benefits can be accrued without punishing yourself. Consistency, not intensity, is the secret to reaping the rewards of exercise, so lighten up, have some fun and learn to look forward to and not dread your next workout.
Old rule: Work out for a minimum of 20 minutes at a moderately hard intensity three times a week.
New rule: Accumulate 30 minutes of moderate intensity exercise most, if not all, days of the week.
It used to be that exercise was an all-or-nothing proposition. If you didn't commit to at least three moderately hard workouts a week, you could forget about getting in shape. But that's no longer the recommendation. Researchers have discovered that being active every day is the key to staying fit and healthy.
That doesn't mean you have to hit the gym or work up a major-league sweat every day of the week. Nor does it mean you have to do those 30 minutes all at once. Three 10-minute bouts of physical activity a day are what you need to reap the benefits of an active lifestyle. Of course, more exercise results in more benefits, but for those who struggle to meet the minimum requirements or on those days when a gym workout is impossible, remember some exercise is better than none. Even short workouts burn unwanted calories and reduce stress, so learn to make exercise a part of your daily routine.
Old rule: Drink before you are thirsty. New rule: Drink when thirsty.
Trying to stay ahead of thirst used to be an ongoing concern for any exerciser who cared about performing to their max. Turns out that pumping the body full of fluids at every available opportunity can actually result in overhydration which, though rare, can cause death.
Today's recommendations suggest that exercisers wait until thirst sets in before replenishing lost fluids. They also suggest gauging fluid intake based on personal sweat rates, environmental conditions and exercise intensity, not on a one-size-fits-all set of guidelines that don't take into consideration all the variables necessary to accurately determine hydration status.
Drink more often on hot days or when you are working out at an intensity that increases sweat loss and less often on cooler days when you sweat less, or during less intense workouts when you don't lose a lot of fluids through sweat.
Old rule: Don't eat before exercising.
New rule: Don't exercise on an empty stomach.
Snacking before a workout used to be a no-no that was reputed to cause cramping and sluggishness during activity. Now we know differently. Food actually supplies the energy exercisers need to per-form at their best.
However, in order to be effective, eating and exercise have to be perfectly timed. Too much food too soon before your workout can make you feel bloated and may indeed hamper performance. For best results, consume a 300-calorie snack (a single serving of nonfat yogourt and a low fat granola bar) 90 minutes before you hit the gym. That little bit of extra fuel tops up your energy reserves, allowing you to exercise longer than you would on an empty stomach.
Old rule: Stretch before you exercise.
New rule: Stretch after you exercise.
Back in the day, exercisers were told to perform at least 10 minutes of static stretching during their warm-up routine if they wanted to reduce the risk of getting injured. Trouble is, there was no science backing up those claims.
Researchers have since determined that pre-exercise stretching doesn't reduce the risk of injury. In fact, studies now suggest that stretching before exercise might actually have a negative effect on performance. The new rule recommends waiting until after your workout to stretch. Not only will your muscles be warm and more conducive to stretching, the body welcomes a nice relaxing stretch after a tough workout.
As for what to do before your workout, perform a series of dynamic range-of-motion movements that mimic the activity to come. Not only will you better prepare your body for the work ahead, the rehearsal effect helps warm up the mind as well, helping you to fire on all cylinders as soon as you step on the court, field or ice.
To make sure you're following the latest set of exercise guidelines, here are some old rules, followed by ones that have taken their place. With the new year so fresh, now is the perfect time to discard your old way of thinking and get on board with a whole new way of doing things.
Old rule: No pain, no gain. New rule: Make exercise fun.
For years, exercise wasn't considered exercise unless it hurt. Thank goodness that has changed.
Unless you're training for competition, you don't need to work out anywhere near your pain threshold to get fit. In fact, waking up sore and achy after a tough workout is now considered a sign that you pushed yourself too hard.
A good exercise program is gradual, varied and forgiving. And while it's OK to work hard in the gym, health and fitness benefits can be accrued without punishing yourself. Consistency, not intensity, is the secret to reaping the rewards of exercise, so lighten up, have some fun and learn to look forward to and not dread your next workout.
Old rule: Work out for a minimum of 20 minutes at a moderately hard intensity three times a week.
New rule: Accumulate 30 minutes of moderate intensity exercise most, if not all, days of the week.
It used to be that exercise was an all-or-nothing proposition. If you didn't commit to at least three moderately hard workouts a week, you could forget about getting in shape. But that's no longer the recommendation. Researchers have discovered that being active every day is the key to staying fit and healthy.
That doesn't mean you have to hit the gym or work up a major-league sweat every day of the week. Nor does it mean you have to do those 30 minutes all at once. Three 10-minute bouts of physical activity a day are what you need to reap the benefits of an active lifestyle. Of course, more exercise results in more benefits, but for those who struggle to meet the minimum requirements or on those days when a gym workout is impossible, remember some exercise is better than none. Even short workouts burn unwanted calories and reduce stress, so learn to make exercise a part of your daily routine.
Old rule: Drink before you are thirsty. New rule: Drink when thirsty.
Trying to stay ahead of thirst used to be an ongoing concern for any exerciser who cared about performing to their max. Turns out that pumping the body full of fluids at every available opportunity can actually result in overhydration which, though rare, can cause death.
Today's recommendations suggest that exercisers wait until thirst sets in before replenishing lost fluids. They also suggest gauging fluid intake based on personal sweat rates, environmental conditions and exercise intensity, not on a one-size-fits-all set of guidelines that don't take into consideration all the variables necessary to accurately determine hydration status.
Drink more often on hot days or when you are working out at an intensity that increases sweat loss and less often on cooler days when you sweat less, or during less intense workouts when you don't lose a lot of fluids through sweat.
Old rule: Don't eat before exercising.
New rule: Don't exercise on an empty stomach.
Snacking before a workout used to be a no-no that was reputed to cause cramping and sluggishness during activity. Now we know differently. Food actually supplies the energy exercisers need to per-form at their best.
However, in order to be effective, eating and exercise have to be perfectly timed. Too much food too soon before your workout can make you feel bloated and may indeed hamper performance. For best results, consume a 300-calorie snack (a single serving of nonfat yogourt and a low fat granola bar) 90 minutes before you hit the gym. That little bit of extra fuel tops up your energy reserves, allowing you to exercise longer than you would on an empty stomach.
Old rule: Stretch before you exercise.
New rule: Stretch after you exercise.
Back in the day, exercisers were told to perform at least 10 minutes of static stretching during their warm-up routine if they wanted to reduce the risk of getting injured. Trouble is, there was no science backing up those claims.
Researchers have since determined that pre-exercise stretching doesn't reduce the risk of injury. In fact, studies now suggest that stretching before exercise might actually have a negative effect on performance. The new rule recommends waiting until after your workout to stretch. Not only will your muscles be warm and more conducive to stretching, the body welcomes a nice relaxing stretch after a tough workout.
As for what to do before your workout, perform a series of dynamic range-of-motion movements that mimic the activity to come. Not only will you better prepare your body for the work ahead, the rehearsal effect helps warm up the mind as well, helping you to fire on all cylinders as soon as you step on the court, field or ice.
Where Should I Work Out?
I'm often asked "what gym or club should I join?"
If your not an exerciser I usually recommend someone join a gym or club very close to where you live. This will eliminate the excuse "I don't want to drive all the way over ______ to exercise". This is assuming you've decided that you must join a gym to get the results your seeking.
Now if your NOT a gym person then I would strongly suggest you not even join one. Let me elaborate a little. If you have a gym membership but in the past year you've used it less than eight times a month then I would say your not very committed to getting fit and maybe the gym you belong to doesn't fit within your busy schedule and lifestyle. Eight times a month is a mere two times a week.
If you hate going to the gym it wont' take long for you to come up with creative reasons to miss your workout.
What if your a yoga person, a Pilate's or maybe even a karate person? Find something you like, maybe even love, to do and do it.
If its low intensity like a dance class, do it often and do it for longer periods of time if weight loss and fitness is your goal.
There are many many reasons, probably thousands, not to exercise and the more reasons you can eliminate the better chances you'll have to stay compliant. If you stay compliant then chances are really good that you'll move towards your goal of losing weight, or fat, if that is your goal.
If you decide to take up dance, karate or Pilate's its imperative that you incorporate some type of progressive resistance training in to your routine to accelerate your results.
Results is the name of the game. If your not getting results then you won't stay motivated long and you'll stop exercising, dancing or punching.
Where you workout is often just as important as how you workout, who you workout with and sometimes when you workout.
If your not an exerciser I usually recommend someone join a gym or club very close to where you live. This will eliminate the excuse "I don't want to drive all the way over ______ to exercise". This is assuming you've decided that you must join a gym to get the results your seeking.
Now if your NOT a gym person then I would strongly suggest you not even join one. Let me elaborate a little. If you have a gym membership but in the past year you've used it less than eight times a month then I would say your not very committed to getting fit and maybe the gym you belong to doesn't fit within your busy schedule and lifestyle. Eight times a month is a mere two times a week.
If you hate going to the gym it wont' take long for you to come up with creative reasons to miss your workout.
What if your a yoga person, a Pilate's or maybe even a karate person? Find something you like, maybe even love, to do and do it.
If its low intensity like a dance class, do it often and do it for longer periods of time if weight loss and fitness is your goal.
There are many many reasons, probably thousands, not to exercise and the more reasons you can eliminate the better chances you'll have to stay compliant. If you stay compliant then chances are really good that you'll move towards your goal of losing weight, or fat, if that is your goal.
If you decide to take up dance, karate or Pilate's its imperative that you incorporate some type of progressive resistance training in to your routine to accelerate your results.
Results is the name of the game. If your not getting results then you won't stay motivated long and you'll stop exercising, dancing or punching.
Where you workout is often just as important as how you workout, who you workout with and sometimes when you workout.
What is Aerobic Exercise and Why should I do it ?
Definition of Aerobics:
Using the same large muscle group, rhythmically, for a period of 15 to 20 minutes or longer while maintaining 60-80% of your maximum heart rate.
Think of aerobic activity as being long in duration yet low in intensity. Aerobic activities include: walking, biking, jogging, swimming, aerobic classes and cross-country skiing. Anaerobic activity is short in duration and high in intensity. Anaerobic activities include: racquetball, downhill skiing, weight lifting, sprinting, softball, soccer and football.
Aerobic means with air or oxygen. You should be able to carry on a short conversation while doing aerobic exercise. If you are gasping for air while talking, you are probably working anaerobically. When you work anaerobically, you will tire faster and are more likely to experience sore muscles after exercise is over.
Cardiovascular Benefits
Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently. Exercise alone cannot prevent or cure heart disease. It is only one factor in a total program of risk reduction; examples of other factors are high blood pressure, cigarette smoking and high cholesterol level.
Additional Benefits of Aerobic Exercise
In addition to cardiovascular benefits, other benefits of aerobic exercise include:
- Control of body fat. (Aerobic exercise in conjunction with strength training and a proper diet will reduce body fat.)
- Increased resistance to fatigue and extra energy.
- Toned muscles and increased lean body mass.
- Decreased tension and aid in sleeping.
- Increased general stamina.
- Psychological benefits - exercise improves mood, reduces depression and anxiety.
Avoid the Aerobic Curve.
The aerobic curve occurs when you begin exercising, increase your intensity level, hit the high point and gradually decrease your intensity level. The goal when exercising aerobically is to hit your target heart rate and maintain it for the entire exercise session. This works the heart muscle more effectively and burns more calories. Think of riding a bike, running or swimming - you start, hit your pace (or target zone), then you maintain your pace until the cool down. As your heart becomes conditioned, you will have to work harder to reach the target zone. Less conditioned athletes will reach their target zones quickly because their heart muscle isn't used to the workload.
Aerobic Classes (step, hi/low, slide, interval etc...)
In an aerobic class, you can do moves in low intensity or high intensity. The level of intensity depends upon how high you bring your arms (not whether the class is low impact or high impact). Aerobic instructors should show class members how to do moves in high or low intensity. Participants should choose their own level of intensity dependent upon their level of fitness and how frequently they exercise.
If you are too tired to continue exercising in an aerobic class, march in place for a while until you can resume exercising. IT IS NOT OK to stop in the middle of an aerobic class because your body is sending extra blood to the muscles. Stopping suddenly can lead to muscle cramping and dizziness (this is why all aerobic classes have a cool down at the end of the aerobic section).
Exercise Frequency
Cardiovascular fitness is an ongoing process and requires consistent reinforcement. To maintain your current level of fitness you should do aerobic exercise at least 3 times a week. To increase your level of fitness, try exercising 4 to 5 times per week.
Using the same large muscle group, rhythmically, for a period of 15 to 20 minutes or longer while maintaining 60-80% of your maximum heart rate.
Think of aerobic activity as being long in duration yet low in intensity. Aerobic activities include: walking, biking, jogging, swimming, aerobic classes and cross-country skiing. Anaerobic activity is short in duration and high in intensity. Anaerobic activities include: racquetball, downhill skiing, weight lifting, sprinting, softball, soccer and football.
Aerobic means with air or oxygen. You should be able to carry on a short conversation while doing aerobic exercise. If you are gasping for air while talking, you are probably working anaerobically. When you work anaerobically, you will tire faster and are more likely to experience sore muscles after exercise is over.
Cardiovascular Benefits
Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently. Exercise alone cannot prevent or cure heart disease. It is only one factor in a total program of risk reduction; examples of other factors are high blood pressure, cigarette smoking and high cholesterol level.
Additional Benefits of Aerobic Exercise
In addition to cardiovascular benefits, other benefits of aerobic exercise include:
- Control of body fat. (Aerobic exercise in conjunction with strength training and a proper diet will reduce body fat.)
- Increased resistance to fatigue and extra energy.
- Toned muscles and increased lean body mass.
- Decreased tension and aid in sleeping.
- Increased general stamina.
- Psychological benefits - exercise improves mood, reduces depression and anxiety.
Avoid the Aerobic Curve.
The aerobic curve occurs when you begin exercising, increase your intensity level, hit the high point and gradually decrease your intensity level. The goal when exercising aerobically is to hit your target heart rate and maintain it for the entire exercise session. This works the heart muscle more effectively and burns more calories. Think of riding a bike, running or swimming - you start, hit your pace (or target zone), then you maintain your pace until the cool down. As your heart becomes conditioned, you will have to work harder to reach the target zone. Less conditioned athletes will reach their target zones quickly because their heart muscle isn't used to the workload.
Aerobic Classes (step, hi/low, slide, interval etc...)
In an aerobic class, you can do moves in low intensity or high intensity. The level of intensity depends upon how high you bring your arms (not whether the class is low impact or high impact). Aerobic instructors should show class members how to do moves in high or low intensity. Participants should choose their own level of intensity dependent upon their level of fitness and how frequently they exercise.
If you are too tired to continue exercising in an aerobic class, march in place for a while until you can resume exercising. IT IS NOT OK to stop in the middle of an aerobic class because your body is sending extra blood to the muscles. Stopping suddenly can lead to muscle cramping and dizziness (this is why all aerobic classes have a cool down at the end of the aerobic section).
Exercise Frequency
Cardiovascular fitness is an ongoing process and requires consistent reinforcement. To maintain your current level of fitness you should do aerobic exercise at least 3 times a week. To increase your level of fitness, try exercising 4 to 5 times per week.
Should You Work Out While Pregnant?
Does it make sense to stop or to start an exercise program during pregnancy?
While many women believe that they need to rest during pregnancy, other expectant moms swear by their exercise regime, as they feel it eases childbirth and helps them bounce back to a normal dress size after giving birth.
Who is right and who is wrong? And what are the implications of exercising -- or staying sedentary -- when you are pregnant?
Before we launch into considerations of an exercise program, there are few considerations about pregnancy that need to be understood.
During pregnancy, the female goes through hormonal changes that increase the levels of the hormones relaxin, elastin, estrogen and progesterone in their bodies. These hormones soften the connective tissue surrounding the joints, which is necessary to allow the female pelvic joint to expand to accommodate the baby as it passes through the pelvic inlet during birth. Yet, the weight-bearing joints such as the knees, ankles and hips are affected, too.
Additionally, the blood volume in a woman's body increases by as much as 30 percent to 50 percent. Because of this, the heart rate and cardiac output are elevated at rest. The resting heart rate may be elevated as much as 15 beats per minute during pregnancy.
As pregnancy progresses, the uterus increases in size and weight and therefore pulls the pelvis into a forward tilt, causing stress on the lumbar sacral ligament and lower back muscles. The abdominal muscles tend to stretch and weaken, while the lower back muscles tend to shorten, resulting in a sway back -- or lordotic -- posture.
The weight of the growing breasts tends to pull the shoulders into a forward position, resulting in a slouched posture of the upper back. The chest muscles shorten, while the upper back muscles stretch and weaken.
As the uterus grows, it stretches the abdominal muscles. This lengthening process causes the body to add functional units called sarcomeres to muscles, making them progressively longer. When combined with the action of the aforementioned hormones, this process relaxes the muscles throughout the pelvic girdle, all of which are important units for your core. Keep in mind that a long muscle is a weak muscle and a short muscle is a strong muscle.
While many women believe that they need to rest during pregnancy, other expectant moms swear by their exercise regime, as they feel it eases childbirth and helps them bounce back to a normal dress size after giving birth.
Who is right and who is wrong? And what are the implications of exercising -- or staying sedentary -- when you are pregnant?
Before we launch into considerations of an exercise program, there are few considerations about pregnancy that need to be understood.
During pregnancy, the female goes through hormonal changes that increase the levels of the hormones relaxin, elastin, estrogen and progesterone in their bodies. These hormones soften the connective tissue surrounding the joints, which is necessary to allow the female pelvic joint to expand to accommodate the baby as it passes through the pelvic inlet during birth. Yet, the weight-bearing joints such as the knees, ankles and hips are affected, too.
Additionally, the blood volume in a woman's body increases by as much as 30 percent to 50 percent. Because of this, the heart rate and cardiac output are elevated at rest. The resting heart rate may be elevated as much as 15 beats per minute during pregnancy.
As pregnancy progresses, the uterus increases in size and weight and therefore pulls the pelvis into a forward tilt, causing stress on the lumbar sacral ligament and lower back muscles. The abdominal muscles tend to stretch and weaken, while the lower back muscles tend to shorten, resulting in a sway back -- or lordotic -- posture.
The weight of the growing breasts tends to pull the shoulders into a forward position, resulting in a slouched posture of the upper back. The chest muscles shorten, while the upper back muscles stretch and weaken.
As the uterus grows, it stretches the abdominal muscles. This lengthening process causes the body to add functional units called sarcomeres to muscles, making them progressively longer. When combined with the action of the aforementioned hormones, this process relaxes the muscles throughout the pelvic girdle, all of which are important units for your core. Keep in mind that a long muscle is a weak muscle and a short muscle is a strong muscle.
Should I Eat Before or After I Work Out
Question :
I am taking an aerobics class twice a week and it starts at 8am. I usually wake up around 7:15am, then head to class at around 7:30. So I have no time for breakfast. Is it better to eat before my aerobics class or after? Will I burn more calories if I eat after or not? --S.O.
Answer :
Whether you eat before or after exercising won't affect the number of calories you burn, but having breakfast first might give you more energy and endurance. Some people prefer to just drink a glass of juice or perhaps have a piece of toast or yogurt -- something quick and easy to digest. If you choose toast, avoid high-fat toppings such as butter or cream cheese (use a little jam or jelly, or a thin spread of peanut butter). If you eat this 30 to 45 minutes before your class starts, you should be fine. Be sure to drink water during exercise: about a half cup (four ounces) every 15 minutes.
When you're done exercising, drink another eight ounces or so of water. If you find that you are absolutely starving after exercising, it will be easy to overeat. Try to eat something light but that will carry you through the next few hours. Hot oatmeal (avoid the sugared flavored types), fruit, milk and whole-grain cold cereal are all good choices.
How often should I work out?
Training each lift in the all-out effort that comes at the end of a cycle would very quickly result in overtraining for most normalgainers if it were attempted three times a week. Training each movement once a week while dividing all the exercises into three separate workouts can be productive, but better still would be to divide all movements into two separate workouts with several days for recovery in-between. For the confirmed hardgainer, or at the end of a heavy Deadlift or Squat cycle, working an exercise twice in three weeks may be required for full recovery.
2 How many sets and reps are required?
The answer to this question can vary from person to person and certainly changes within the span of a cycle. First, if you know that you benefit from high reps, low reps, or medium reps, use what works, but cut your total workload per session to no more than 10 total work (heavy) sets if you use low to edium reps. Do 8 or fewer work sets if you use high reps. All of this also depends on how heavy (intense) the work is. The more intense the workout, the fewer sets that can be done productively.
*When in doubt do less, not more*
There are certain exercises that seem to work best when performed with high reps; the Squat and the Deadlift fall in this category with hardgainers getting excellent results with 15 to 20 reps. Training these two "giant" movements with high reps allows one safely to correct problems with form early in a cycle that might occur, without risking life and limb under a super-heavy bar. However, others prefer low-rep work, not only because it can be easier to do, but because it can be darn effective in its own right.
There is no rule on the exact number of sets and reps to use. But try for low volume (10-30 work sets A WEEK) over a few (4-8 exercises).
2 How many sets and reps are required?
The answer to this question can vary from person to person and certainly changes within the span of a cycle. First, if you know that you benefit from high reps, low reps, or medium reps, use what works, but cut your total workload per session to no more than 10 total work (heavy) sets if you use low to edium reps. Do 8 or fewer work sets if you use high reps. All of this also depends on how heavy (intense) the work is. The more intense the workout, the fewer sets that can be done productively.
*When in doubt do less, not more*
There are certain exercises that seem to work best when performed with high reps; the Squat and the Deadlift fall in this category with hardgainers getting excellent results with 15 to 20 reps. Training these two "giant" movements with high reps allows one safely to correct problems with form early in a cycle that might occur, without risking life and limb under a super-heavy bar. However, others prefer low-rep work, not only because it can be easier to do, but because it can be darn effective in its own right.
There is no rule on the exact number of sets and reps to use. But try for low volume (10-30 work sets A WEEK) over a few (4-8 exercises).
5 Simple Ways to Lose Weight
Don't drink Calories
Sweetened beverages such as pop, juice drinks, coffee drinks and tea may satisfy your thirst, but give you lots of empty calories. What's worse is that, unlike eating solid food, drinking liquid calories doesn't make you feel full so you won't eat less food afterwards. Simply cutting a can of pop a day can help you lose 15 pounds in a year! Diet or zero-calorie pop offers no nutritional values either - it's just water added with artificial sweeteners and caffeine. Drink water instead. Carrying a bottle of water with you will encourage you sip it instead of reaching for sweetened beverages.
Sweetened beverages such as pop, juice drinks, coffee drinks and tea may satisfy your thirst, but give you lots of empty calories. What's worse is that, unlike eating solid food, drinking liquid calories doesn't make you feel full so you won't eat less food afterwards. Simply cutting a can of pop a day can help you lose 15 pounds in a year! Diet or zero-calorie pop offers no nutritional values either - it's just water added with artificial sweeteners and caffeine. Drink water instead. Carrying a bottle of water with you will encourage you sip it instead of reaching for sweetened beverages.
- Snack Sensibly
Instead of regarding snacks as a treat in order to lose weight, regard them as a filler. Plan your snacks to fill the nutritional gap other meals may miss. For instance, if you do not eat enough calcium-rich foods at your three big meals, have a low-fat yogurt as snacks. If you do not eat enough whole grains, have a small whole-wheat sandwich. The key in your fight to lose weight is to plan your snacks ahead instead of letting your vending machine limit your choices. Good snack options include low-fat dairy, fruit, nuts, light popcorn and baked goods made with whole grains. In addition, don't snack just because everyone else in your office is or when you have nothing to do in front of the TV; snack only when you are hungry. - Fill your plate with Vegetables
Vegetables, especially the bright colored and dark green leafy ones, are loaded with vitamins and antioxidants and will help you lose weight. They are also high in fiber and hence very filling. In addition, they are low in calories - good to help lose weight and trim your waistline. When you fill up your stomach with veggies, you will less likely feel the urge to binge on meats and other desserts later on. - Eat Breakfast
People often skip breakfast. Some skip it because they are often too rushed in the morning and have little time to prepare. Some people skip it as a measure to maintain or lose weight. Studies have shown that people who eat breakfast regularly actually are more easily able to control their weight than those who skip breakfast. Often times, skipping a meal results in an increased total caloric intake than if we just ate more frequently throughout the course of the day. - Stop when you are full
Do you continue to pour gasoline in your car even though it is full? If not, why do so to your own body? Our body is capable of sending satiety signal, so stop eating when you are full. Don't overeat for the sake of finishing the plate. If you feel guilty about wasting foods, simply doggie-bag it and save it for later.
Five Handy Tips To Increase Height
Millions of people all over the world are unhappy with their height.
So,by following these tips to increase height, you can alter your appearance significantly without wasting money on methods that don't work.
So,by following these tips to increase height, you can alter your appearance significantly without wasting money on methods that don't work.
| Your Wardrobe |
What you wear can significantly make yourself look taller. By wearing pinstripes, not only do you make yourself look taller, but it creates a slimming effect as well. Try wearing solid colors all over, as wearing a dark shirt with pale pants or vice-versa draws attention to your waistline. Wearing the right pants can make your legs look longer than they actually are-and, incidentally, wearing the wrong pants can make your legs look even shorter. Keep an eye out for what works for you. |
Your Shoes Your Hair | |
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Total Health
Physical health comprises much more than simply avoiding sickness. To be in optimal physical health, you must eat a healthy diet which supplies you with all of the nutrients that your body needs, exercise, get plenty of sleep, drink plenty of water, and avoid substances that have a negative effect on the body.
Once you have learned how to provide your body with the things it needs to ward off disease and to heal itself, you will experience a level of proficiency (both mentally and physically) that you never thought possible. I encourage you to continue caring for your physical body throughout your days. No one should want to be sick and miserable and die before having lived a long life and having done all possible to help others in important matters pertaining to life on earth, and the life after death.
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| Benifits Of Sleeping |
So many of us are sleep deprived. Adequate rest is necessary for the body to reach its optimal health. "The body does its best healing while it is asleep. The body can then concentrate on healing without having to expend the energy on keeping you awake!" To help us understand what rest is let us consider the word restoration. Definitions of restoration include: 1) "The act of returning to an original state or condition." 2) "A reinvigorating medicine; anything that reinvigorates." Rest, in the form of sleep, is as necessary to total health as nutrition. We should make rest a priority. While at times we may be justified in depriving ourselves of rest failure to get enough sleep (in the long run) will prove to be detrimental to our health, our relationships and our occupation. "The best way people can determine the amount of sleep they need is to sleep until waking without using an alarm. When you wake up and feel rested, that's the amount of sleep you need each night" (quote from article by Tammy Gay). |
| Benifits of Drinking Water |
What is the best fitness drink? Imagine a product that could speed up muscle recovery, prevent disease, prolong your life, and keep you looking young and healthy. Imagine the popularity and the hype it would cause. Now imagine that it has zero calories, no additives or preservatives, and for just 10 easy payments of $0, you, too, can enjoy a nice, tall glass of....water! So drink wisely and chose your treats sparingly. Watch the vitamin waters and other sports drinks as they can also pack the calories in. Good old-fashioned filtered tap water can help you in so many aspects of your health that it’s hard to pass up - it is...by far...the best fitness drink. Go have a cool glass, and if you want a bit more pizzazz squeeze in a lemon or lime for flavor. Cheers! |
Wednesday, May 19, 2010
To Improve Nutrition
1. Buy whole foods -- whether canned, frozen, or fresh from the farm -- and use them in place of processed foods whenever possible. 2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar,
2. 3. Start each dinner with a mixed green salad. Not only will it help reduce your appetitefor more caloric foods, but it also will automatically add veggies to your meal
To Improve Physical Fitness:
1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength. 2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused! 3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes
To Improve Stress Control:
1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day. 2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly. 3. Twice a day, breathe deeply for three to five minutes
To Improve Sleep:
1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep. 2. Buy a new pillow. pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool. 3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer
2. 3. Start each dinner with a mixed green salad. Not only will it help reduce your appetitefor more caloric foods, but it also will automatically add veggies to your meal
To Improve Physical Fitness:
1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength. 2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused! 3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes
To Improve Stress Control:
1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day. 2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly. 3. Twice a day, breathe deeply for three to five minutes
To Improve Sleep:
1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep. 2. Buy a new pillow. pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool. 3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer
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