When we talk about energy balance in weight management, we're talking about the balance between the energy that you get from the foods you eat and the energy that your body burns in everyday activities such as walking, dressing, growing hair... even breathing! Energy that comes into the body through the food we eat is measured in calories.
Now for the balancing part.
If you eat food containing more calories than you use up, your weight will increase, as the extra calories that are not used will be stored as fat. The opposite is true for weight loss: when your energy use, or the number of calories that you burn, is higher than the number of calories you consume, you lose weight.
So to maintain your weight, keep your energy balance in mind. Energy in is food; energy out is exercise.
There are three ways that you can tip that energy balance equation towards weight loss:
Reduce your total daily calories: Eat less. Reducing your food intake by 500 calories a day (that's 3,500 calories a week) will help you lose one pound a week. That's due to the fact that to lose one pound of fat, you will need to use 3,500 calories more than what you eat, since one pound of body fat equals about 3,500 calories.
Maintain normal calories and increase energy use: Eat the same number of calories and exercise more. You'll be tipping the energy balance towards needing more than your body gets with food, so your body will burn fat to get the extra energy it needs.
Reduce your calorie intake and increase your energy use: Eat less and exercise more. If the thought of eating 500 calories less a day turns you off, no problem! You can still lose weight if you eat only 250 calories less per day and exercise enough to burn the other 250 calories. A simple way to burn off these extra calories is walking about two and one-half miles.
Lowering calories will require you to think about what you eat, to make sure that you fuel your body properly without tipping the balance. There are lots of healthy, great tasting foods out there that will keep you satisfied and help you achieve your weight goals.
Keep in mind, though, as you approach your weight loss goal, that your body's energy needs will change as well. This is because it takes less for your body to carry around less weight! So, you will have to adjust your caloric intake the more weight you lose.
If all this seems overwhelming, talk to your doctor or a registered dietitian. They can help you meet your individual needs in your weight-loss journey by guiding you towards making healthy choices towards effective weight loss.
Source://chealth.canoe.ca
Sunday, December 20, 2009
Monday, April 6, 2009
Saturday, April 4, 2009
Saturday, March 28, 2009
Monday, March 16, 2009
7 Foods You Have to Stop Ignoring
Beets
If beets give you ''clean your plate'' flashbacks, it's time to give them a second chance. They are one of the best sources of betaine and folate, two nutrients that reduce heart-disease risk.
Tip: Wash and peel one fresh beet, then shred it on the widest blade of a grater. Toss with 1 tablespoon of olive oil and the juice of half a lemon.
Cabbage
Cabbage makes you gassier than the Goodyear blimp, but each 22-calorie cup is loaded with sulforaphane, a chemical that increases your body's production of the enzymes that disarm cell-damaging, cancer-causing free radicals.
Dried plums
Prunes' popularity among geriatrics has ruined its image. Too bad, because these fruits contain high amounts of neochlorogenic and chlorogenic acids, antioxidants that are effective at protecting against cancer growth.
Tip: Wrap a slice of prosciutto around a dried plum, secure with a toothpick, and bake in a 400°F oven for 10 to 15 minutes.
Goji berries
Goji berries are already a hit with hardcore smoothie fans. The natural sugars in these gems help boost the immune system and have also been found to reduce insulin resistance (which may help offset diabetes) in rats, according to one study.
Tip: Mix berries with a cup of plain yogurt or sprinkle some on oatmeal or cold cereal.
Guava
The deliciously sweet yellow and pink guava has a higher concentration of the cancer-fighting antioxidant lycopene than tomatoes and watermelon, often considered to be the best sources of the protective red pigment.
Purslane
Pronounced ''perslen,'' this common garden weed happens to have the most heart-healthy omega-3 fats of any edible plant. One nibble and you'll discover that its stems and leaves are crisp and succulent, with a mild, lemony flavor.
Tip: Top a bed of purslane with grilled chicken and lemon vinaigrette.
Swiss chard
Like spinach? You're gonna lurve chard. A half-cup cooked delivers 10 milligrams of lutein and zeaxanthin, carotenoids that help guard against retinal damage caused by aging, say researchers from the Oregon Health and Science University.
Tip: Saute chard with a little olive oil and garlic for a super-simple side.
Source: Healthandfitness.sympatico.msn.ca
If beets give you ''clean your plate'' flashbacks, it's time to give them a second chance. They are one of the best sources of betaine and folate, two nutrients that reduce heart-disease risk.
Tip: Wash and peel one fresh beet, then shred it on the widest blade of a grater. Toss with 1 tablespoon of olive oil and the juice of half a lemon.
Cabbage
Cabbage makes you gassier than the Goodyear blimp, but each 22-calorie cup is loaded with sulforaphane, a chemical that increases your body's production of the enzymes that disarm cell-damaging, cancer-causing free radicals.
Dried plums
Prunes' popularity among geriatrics has ruined its image. Too bad, because these fruits contain high amounts of neochlorogenic and chlorogenic acids, antioxidants that are effective at protecting against cancer growth.
Tip: Wrap a slice of prosciutto around a dried plum, secure with a toothpick, and bake in a 400°F oven for 10 to 15 minutes.
Goji berries
Goji berries are already a hit with hardcore smoothie fans. The natural sugars in these gems help boost the immune system and have also been found to reduce insulin resistance (which may help offset diabetes) in rats, according to one study.
Tip: Mix berries with a cup of plain yogurt or sprinkle some on oatmeal or cold cereal.
Guava
The deliciously sweet yellow and pink guava has a higher concentration of the cancer-fighting antioxidant lycopene than tomatoes and watermelon, often considered to be the best sources of the protective red pigment.
Purslane
Pronounced ''perslen,'' this common garden weed happens to have the most heart-healthy omega-3 fats of any edible plant. One nibble and you'll discover that its stems and leaves are crisp and succulent, with a mild, lemony flavor.
Tip: Top a bed of purslane with grilled chicken and lemon vinaigrette.
Swiss chard
Like spinach? You're gonna lurve chard. A half-cup cooked delivers 10 milligrams of lutein and zeaxanthin, carotenoids that help guard against retinal damage caused by aging, say researchers from the Oregon Health and Science University.
Tip: Saute chard with a little olive oil and garlic for a super-simple side.
Source: Healthandfitness.sympatico.msn.ca
Thursday, March 12, 2009
Sunshine Rice
This citrusy rice contains almonds, celery, and onions, but no added salt for a flavorful low-sodium side dish.
Nutrition Facts
Serving Size 1/3 cup
Calories 182
Total Fat 7 g
Saturated Fat less than 1 g
Cholesterol 0 mg
Sodium 21 mg
Servings and Times
Servings 4
Ingredients and Preparation
Ingredients Measures
Vegetable oil 1½ tablespoons
Finely chopped celery with leaves 1¼ cup
Finely chopped onion 1½ cups
Water 1 cup
Orange juice ½ cup
Lemon juice 2 tablespoons
Dash of hot sauce
Long-grain white rice, uncooked 1 cup
Slivered almonds ¼ cup
0. Directions
1. Heat oil in medium saucepan. Add celery and onions and sauté until tender, about 10 minutes.
2. Add water, juices, and hot sauce. Bring to a boil. Stir in rice and bring back to a boil. Let stand covered until rice is tender and liquid is absorbed.
3. Stir in almonds. Serve immediately as a side dish for a fish entrée.
Source:http://www.medbroadcast.com
This citrusy rice contains almonds, celery, and onions, but no added salt for a flavorful low-sodium side dish.
Nutrition Facts
Serving Size 1/3 cup
Calories 182
Total Fat 7 g
Saturated Fat less than 1 g
Cholesterol 0 mg
Sodium 21 mg
Servings and Times
Servings 4
Ingredients and Preparation
Ingredients Measures
Vegetable oil 1½ tablespoons
Finely chopped celery with leaves 1¼ cup
Finely chopped onion 1½ cups
Water 1 cup
Orange juice ½ cup
Lemon juice 2 tablespoons
Dash of hot sauce
Long-grain white rice, uncooked 1 cup
Slivered almonds ¼ cup
0. Directions
1. Heat oil in medium saucepan. Add celery and onions and sauté until tender, about 10 minutes.
2. Add water, juices, and hot sauce. Bring to a boil. Stir in rice and bring back to a boil. Let stand covered until rice is tender and liquid is absorbed.
3. Stir in almonds. Serve immediately as a side dish for a fish entrée.
Source:http://www.medbroadcast.com
Monday, February 16, 2009
5 must-dos to keep your heart healthy
1. Stop smoking.
"This step will give you the single biggest bang for your risk-reduction buck," says Arthur. A woman who smokes is two to three times more likely to develop heart disease than a nonsmoker. That's because tobacco smoke cuts oxygen to the heart, promotes inflammation and fatty deposits in the arteries and makes the blood more apt to clot. "Smoking a pack a day is as bad for your heart health as gaining 65 pounds all at once," says Abramson. "But stopping smoking starts to have a positive impact on the blood vessels within days, and after two or three years, an ex-smoker's risk of heart disease is similar to a nonsmoker's."
As well, be sure to avoid secondhand smoke, says Dr. Andrew Pipe, director of prevention and rehabilitation at the University of Ottawa Heart Institute. "An idling cigarette delivers even more toxic chemicals to a bystander than to the smoker who inhales it."
2. Exercise regularly.
Compared with their active sisters, sedentary women run up to double the risk of heart disease and stroke. Exercise offers many benefits: it strengthens the heart muscle and makes it a more efficient pump, keeps weight in check, controls blood pressure and blood fat levels and helps to reduce stress -- all cardiac risk factors. It also raises high-density lipoprotein (HDL), the "good" cholesterol that whisks fat away from arterial walls. In 2000 the long-standing Nurses Health Study out of the United States reported the need for more than three hours of moderate aerobic exercise a week to lower your risk, says King. The Heart and Stroke Foundation of Canada recommends at least 30 minutes of brisk walking a day.
3. Eat a heart-healthy diet.
The best recipe for heart health is a varied regimen rich in fibre and low in saturated fats. "Heart-healthy eating can help maintain a healthy weight, which in turn reduces the risk of high levels of blood fats -- cholesterol and triglycerides -- blood pressure and blood sugar," says Susie Langley, a clinical dietitian in Toronto. Select wholesome and unprocessed foods that are low in refined starch and sugar, saturated fats and sodium. Get plenty of fibre from whole grains, legumes, vegetables and fruits and choose lower-fat dairy products and leaner meats. Pass on fatty meats, deep-fried foods as well as excess cheese, butter and cream.
Twice a week, aim to eat deep-coloured fish such as salmon, tuna and sardines, which are rich in heart-healthy omega-3 fatty acids. Also steer clear of plaque-promoting trans fats found in commercially baked goods, potato chips and french fries. "But don't forget the heart-friendly fats in walnuts and flaxseeds, and in soya, canola and olive oils," adds Langley.
4. Maintain a normal blood pressure.
High blood pressure forces the cardiac muscle to work harder and become thicker, stiffer and less efficient at pumping. "Controlling her blood pressure could enable a 35-year-old woman with hypertension to protect herself from dying one to six years early," says Corinne Hodgson, a Burlington, Ont.-based health statistics consultant. "Blood pressure should be kept below 140/90 -- even lower if you have other cardiac risk factors," adds Arthur. A healthy weight, regular exercise and limiting your alcohol intake can help maintain a normal blood pressure. "Have your pressure checked at least once a year by your physician, more often if you have risk factors for hypertension or heart disease," says Pipe.
5. Keep blood fats in check.
High blood levels of cholesterol, which is a fatlike substance, and other blood fats help form artery-clogging plaque. An especially dangerous combination is a high level of the "bad" low-density lipoprotein (LDL) cholesterol that carries fat to arterial walls and a low level of the "good" HDL cholesterol that whisks fat away to the liver for elimination. The current norm is a maximum of 5.2 millimoles of cholesterol per litre of blood in people with no other cardiac risk factors, or 4.2 in the presence of other risk factors. A healthy weight, heart-friendly diet and plenty of exercise tame blood fat levels.
Source:healthandfitness.sympatico.msn.ca
1. Stop smoking.
"This step will give you the single biggest bang for your risk-reduction buck," says Arthur. A woman who smokes is two to three times more likely to develop heart disease than a nonsmoker. That's because tobacco smoke cuts oxygen to the heart, promotes inflammation and fatty deposits in the arteries and makes the blood more apt to clot. "Smoking a pack a day is as bad for your heart health as gaining 65 pounds all at once," says Abramson. "But stopping smoking starts to have a positive impact on the blood vessels within days, and after two or three years, an ex-smoker's risk of heart disease is similar to a nonsmoker's."
As well, be sure to avoid secondhand smoke, says Dr. Andrew Pipe, director of prevention and rehabilitation at the University of Ottawa Heart Institute. "An idling cigarette delivers even more toxic chemicals to a bystander than to the smoker who inhales it."
2. Exercise regularly.
Compared with their active sisters, sedentary women run up to double the risk of heart disease and stroke. Exercise offers many benefits: it strengthens the heart muscle and makes it a more efficient pump, keeps weight in check, controls blood pressure and blood fat levels and helps to reduce stress -- all cardiac risk factors. It also raises high-density lipoprotein (HDL), the "good" cholesterol that whisks fat away from arterial walls. In 2000 the long-standing Nurses Health Study out of the United States reported the need for more than three hours of moderate aerobic exercise a week to lower your risk, says King. The Heart and Stroke Foundation of Canada recommends at least 30 minutes of brisk walking a day.
3. Eat a heart-healthy diet.
The best recipe for heart health is a varied regimen rich in fibre and low in saturated fats. "Heart-healthy eating can help maintain a healthy weight, which in turn reduces the risk of high levels of blood fats -- cholesterol and triglycerides -- blood pressure and blood sugar," says Susie Langley, a clinical dietitian in Toronto. Select wholesome and unprocessed foods that are low in refined starch and sugar, saturated fats and sodium. Get plenty of fibre from whole grains, legumes, vegetables and fruits and choose lower-fat dairy products and leaner meats. Pass on fatty meats, deep-fried foods as well as excess cheese, butter and cream.
Twice a week, aim to eat deep-coloured fish such as salmon, tuna and sardines, which are rich in heart-healthy omega-3 fatty acids. Also steer clear of plaque-promoting trans fats found in commercially baked goods, potato chips and french fries. "But don't forget the heart-friendly fats in walnuts and flaxseeds, and in soya, canola and olive oils," adds Langley.
4. Maintain a normal blood pressure.
High blood pressure forces the cardiac muscle to work harder and become thicker, stiffer and less efficient at pumping. "Controlling her blood pressure could enable a 35-year-old woman with hypertension to protect herself from dying one to six years early," says Corinne Hodgson, a Burlington, Ont.-based health statistics consultant. "Blood pressure should be kept below 140/90 -- even lower if you have other cardiac risk factors," adds Arthur. A healthy weight, regular exercise and limiting your alcohol intake can help maintain a normal blood pressure. "Have your pressure checked at least once a year by your physician, more often if you have risk factors for hypertension or heart disease," says Pipe.
5. Keep blood fats in check.
High blood levels of cholesterol, which is a fatlike substance, and other blood fats help form artery-clogging plaque. An especially dangerous combination is a high level of the "bad" low-density lipoprotein (LDL) cholesterol that carries fat to arterial walls and a low level of the "good" HDL cholesterol that whisks fat away to the liver for elimination. The current norm is a maximum of 5.2 millimoles of cholesterol per litre of blood in people with no other cardiac risk factors, or 4.2 in the presence of other risk factors. A healthy weight, heart-friendly diet and plenty of exercise tame blood fat levels.
Source:healthandfitness.sympatico.msn.ca
Monday, February 2, 2009
5 Reasons You're Not Losing Weight
By Flannery Dean
Still can't seem to shed the pounds? You could be sabotaging your weight loss success.
Avoiding Real Change
Too many of us view dieting as a miserable short-term solution, rather than a significant change in the way we live. Commitment to a healthier way of life necessitates more than just diet and exercise; it also requires a little soul searching. “Just ask Oprah, who’s been very open about the fact that her weight has shot back up again,” says Vancouver-based health and wellness expert and life coach, Dr. Susan Biali. “There’s really not much point in going through the intense effort of losing weight, if you don’t have a realistic, and enjoyable plan for sustaining that weight loss over the long term.”
What’s an enjoyable and healthy way of life for you? That’s a good question to ask yourself, and one that can help you set your overall goals. “I think the most fundamental, helpful change that will help people lose weight, is by seeing it as a gradual process, based on their natural likes and dislikes. Go with what you’ve already got. Use who you are as a guide for the most successful way to reach a healthy weight,” shares Dr. Biali.
The Quick Result Cult
We all want to lose ten pounds yesterday; hence the popularity of the juice fast or detox diet. “Shortcuts rarely, if ever (I’m tempted to say never), translate to anything lasting or worthwhile,” says Dr. Biali. “People need to let go of the temptation to want to find the “fastest” way to reach their goals – that’s actually a form of self-sabotage.”
Remember the story about The Tortoise and The Hare? Well the moral - slow and steady wins the race - can prove helpful in making a smart lifestyle change too.
Going to Extremes
No carbs, no sugar, no dairy! It’s the battle cry of the extreme dieter. It’s also an extreme path that more often leads to frustration. In Dr. Biali’s experience, people take on too much at once. “They’ll try to simultaneously cut out the two litres of pop they drink a day, stop going to fast food restaurants, stop snacking in front of the TV at night, and join a gym. Talk about a huge emotional, physical, and psychological shock! Drastic changes or programs will set you up for failure.”
Be gentle. Take the “one step at a time” approach. Week one: make a goal, like 'no late-night eating'. Week two: limit yourself to one small pop a day. Week three: join a gym. Incorporating slow lasting changes over time will ease the shock of withdrawal.
Following Diet Trends
Don’t fall for celebrity diet secrets or the latest diet book on the market. Most dieters “try to follow a diet regimen rather than working on creating new healthy, enjoyable habits that work for them,” shares Dr. Biali. And that’s counter productive to individual change. “They don’t really learn to incorporate practical changes into their pre-existing life, habits and preferences.”
Make your health and wellness a personal concern. Your program should reflect your strengths and weaknesses. “Identify simple changes that aren’t too hard for you to make. If you drink eight glasses of pop a day, rather than trying to go cold turkey, try substituting a diet version of pop instead, and see if you even notice the difference. I once even had a client start breaking her fast food habit by ordering a hamburger, instead of the usual cheeseburger (it’s a step!). Small changes, over time, make a huge difference.”
Conceding Defeat Too Soon
You didn’t go to the gym for a week. You snuck a can of Coke and a bag of popcorn at the movies. Big deal. Don’t let tiny bumps in the road become insurmountable obstacles to your overall success. “People tend to try an extreme diet or lifestyle change, and then give up when they find themselves falling back into old habits. It’s important to understand that change usually happens by taking two new steps forward, and one old step back,” says Dr. Biali.
Good days and bad days are as frequent in life as they are in a healthy diet, so cut yourself slack and have a sense of humour about the struggle. “Be patient with yourself, and give yourself points for every small new change that you’re able to make. Don’t beat yourself up if you can’t stick to your new lifestyle changes perfectly.”
Source: healthandfitness.sympatico.msn.ca
Wednesday, January 28, 2009
Weight Management: Why is it so hard?
How weight loss works
When we talk about energy balance in weight management, we're talking about the balance between the energy that you get from the foods you eat and the energy that your body burns in everyday activities such as walking, dressing, growing hair... even breathing! Energy that comes into the body through the food we eat is measured in calories.
Now for the balancing part.
If you eat food containing more calories than you use up, your weight will increase, as the extra calories that are not used will be stored as fat. The opposite is true for weight loss: when your energy use, or the number of calories that you burn, is higher than the number of calories you consume, you lose weight.
So to maintain your weight, keep your energy balance in mind. Energy in is food; energy out is exercise.
There are three ways that you can tip that energy balance equation towards weight loss:
Reduce your total daily calories: Eat less. Reducing your food intake by 500 calories a day (that's 3,500 calories a week) will help you lose one pound a week. That's due to the fact that to lose one pound of fat, you will need to use 3,500 calories more than what you eat, since one pound of body fat equals about 3,500 calories.
Maintain normal calories and increase energy use: Eat the same number of calories and exercise more. You'll be tipping the energy balance towards needing more than your body gets with food, so your body will burn fat to get the extra energy it needs.
Reduce your calorie intake and increase your energy use: Eat less and exercise more. If the thought of eating 500 calories less a day turns you off, no problem! You can still lose weight if you eat only 250 calories less per day and exercise enough to burn the other 250 calories. A simple way to burn off these extra calories is walking about two and one-half miles.
Lowering calories will require you to think about what you eat, to make sure that you fuel your body properly without tipping the balance. There are lots of healthy, great tasting foods out there that will keep you satisfied and help you achieve your weight goals.
Keep in mind, though, as you approach your weight loss goal, that your body's energy needs will change as well. This is because it takes less for your body to carry around less weight! So, you will have to adjust your caloric intake the more weight you lose.
If all this seems overwhelming, talk to your doctor or a registered dietitian. They can help you meet your individual needs in your weight-loss journey by guiding you towards making healthy choices towards effective weight loss.
Source:www.chealth.canoe.ca
How weight loss works
When we talk about energy balance in weight management, we're talking about the balance between the energy that you get from the foods you eat and the energy that your body burns in everyday activities such as walking, dressing, growing hair... even breathing! Energy that comes into the body through the food we eat is measured in calories.
Now for the balancing part.
If you eat food containing more calories than you use up, your weight will increase, as the extra calories that are not used will be stored as fat. The opposite is true for weight loss: when your energy use, or the number of calories that you burn, is higher than the number of calories you consume, you lose weight.
So to maintain your weight, keep your energy balance in mind. Energy in is food; energy out is exercise.
There are three ways that you can tip that energy balance equation towards weight loss:
Reduce your total daily calories: Eat less. Reducing your food intake by 500 calories a day (that's 3,500 calories a week) will help you lose one pound a week. That's due to the fact that to lose one pound of fat, you will need to use 3,500 calories more than what you eat, since one pound of body fat equals about 3,500 calories.
Maintain normal calories and increase energy use: Eat the same number of calories and exercise more. You'll be tipping the energy balance towards needing more than your body gets with food, so your body will burn fat to get the extra energy it needs.
Reduce your calorie intake and increase your energy use: Eat less and exercise more. If the thought of eating 500 calories less a day turns you off, no problem! You can still lose weight if you eat only 250 calories less per day and exercise enough to burn the other 250 calories. A simple way to burn off these extra calories is walking about two and one-half miles.
Lowering calories will require you to think about what you eat, to make sure that you fuel your body properly without tipping the balance. There are lots of healthy, great tasting foods out there that will keep you satisfied and help you achieve your weight goals.
Keep in mind, though, as you approach your weight loss goal, that your body's energy needs will change as well. This is because it takes less for your body to carry around less weight! So, you will have to adjust your caloric intake the more weight you lose.
If all this seems overwhelming, talk to your doctor or a registered dietitian. They can help you meet your individual needs in your weight-loss journey by guiding you towards making healthy choices towards effective weight loss.
Source:www.chealth.canoe.ca
Understanding Your Body Fat Percentage
Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss". When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So, now that you've had your body fat percentage measured, what does the number really mean? Understanding what your body fat percentage means can help you set goals for achieving a healthy weight.
First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).
A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:
*General Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss doesn't always mean fat loss. For example:
Let's say you're a 130# woman with 23% body fat, and you goal is to "lose 20 pounds":
Initial body fat: 130# x 0.23 fat = 30 # body fat
Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else)
Goal: 130# - 20# = 110 pounds
As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still requires 100# of lean body mass (bones, organs, etc.), but would only be carrying 10#, or only 9% body fat. From the chart above, you can see that this is a dangerously low percentage.
A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:
130# x 0.18 = 23 # body fat
100# lean body mass + 23 # = 123# goal weight
So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable.
So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.
Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss". When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So, now that you've had your body fat percentage measured, what does the number really mean? Understanding what your body fat percentage means can help you set goals for achieving a healthy weight.
First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).
A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:
*General Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss doesn't always mean fat loss. For example:
Let's say you're a 130# woman with 23% body fat, and you goal is to "lose 20 pounds":
Initial body fat: 130# x 0.23 fat = 30 # body fat
Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else)
Goal: 130# - 20# = 110 pounds
As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still requires 100# of lean body mass (bones, organs, etc.), but would only be carrying 10#, or only 9% body fat. From the chart above, you can see that this is a dangerously low percentage.
A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:
130# x 0.18 = 23 # body fat
100# lean body mass + 23 # = 123# goal weight
So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable.
So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.
Ten Reasons to Train with Me:
1. Motivation
One of the main reasons people benefit from a personal trainer is that they loss motivation to stick with a consistent exercise program.I can provide structure and accountability, and help you develop a lifestyle that encourages health.
2. Individualized program
If you have any chronic health conditions, injuries or training goals (running a marathon, for example) I will work with you and your health care provider to plan a safe, efficient program that considers these needs and enable you to reach your health goals.
3. Efficiency
I will help you focus on results and stop wasting your time doing inefficient workouts. I will help you get maximum results in minimum time.
4. Improve technical skills
If you play a particular sport, I will help you improve your skill by showing you new training techniques specific to your sport. I will incorporate skills training into your program so you improve not only your strength and endurance, but your agility and mental focus as well.
5. You are new to exercise
If you are an absolute beginner, I will introduce you to a very simple, effective routine and build efficiently so before you know it, you have the confidence and knowledge to decide what is right for you.
6. Break through plateaus
If you are stuck in the same routine and want to break out of a rut, I will jump start, not only your motivation, but your routine(by incorporating fusion of different training systems).
7. Learn how to go it alone
If you ultimately want to learn all the facets of designing your own routines so you don't need to use a personal trainer, going for a few months may be all you need. I will teach you the basics of building and modifying a fitness program to achieve maximum results.
8. Workout Safely
I will watches your form, monitors your vitals and can provide objective feedback about your limits and strengths. Most of us tend to ignore some of the subtle signals our body provides. We either push through pain or give up too soon. Because I can watch what you are doing while you are doing it, I can help push you or slow you down as necessary.
9. Workout at home
If you don't have the type or interest in going to a gym, but have a hard time knowing what to do on your own at home or work, I can bring fitness into your living room or office.
10. Lose Weight
There is a good reason that the number one reason people hire me is to lose weight and get into shape -- it works. If you made a resolution to lose the fat and tone your muscles, I can keep you on track and help you realize that goal.
1. Motivation
One of the main reasons people benefit from a personal trainer is that they loss motivation to stick with a consistent exercise program.I can provide structure and accountability, and help you develop a lifestyle that encourages health.
2. Individualized program
If you have any chronic health conditions, injuries or training goals (running a marathon, for example) I will work with you and your health care provider to plan a safe, efficient program that considers these needs and enable you to reach your health goals.
3. Efficiency
I will help you focus on results and stop wasting your time doing inefficient workouts. I will help you get maximum results in minimum time.
4. Improve technical skills
If you play a particular sport, I will help you improve your skill by showing you new training techniques specific to your sport. I will incorporate skills training into your program so you improve not only your strength and endurance, but your agility and mental focus as well.
5. You are new to exercise
If you are an absolute beginner, I will introduce you to a very simple, effective routine and build efficiently so before you know it, you have the confidence and knowledge to decide what is right for you.
6. Break through plateaus
If you are stuck in the same routine and want to break out of a rut, I will jump start, not only your motivation, but your routine(by incorporating fusion of different training systems).
7. Learn how to go it alone
If you ultimately want to learn all the facets of designing your own routines so you don't need to use a personal trainer, going for a few months may be all you need. I will teach you the basics of building and modifying a fitness program to achieve maximum results.
8. Workout Safely
I will watches your form, monitors your vitals and can provide objective feedback about your limits and strengths. Most of us tend to ignore some of the subtle signals our body provides. We either push through pain or give up too soon. Because I can watch what you are doing while you are doing it, I can help push you or slow you down as necessary.
9. Workout at home
If you don't have the type or interest in going to a gym, but have a hard time knowing what to do on your own at home or work, I can bring fitness into your living room or office.
10. Lose Weight
There is a good reason that the number one reason people hire me is to lose weight and get into shape -- it works. If you made a resolution to lose the fat and tone your muscles, I can keep you on track and help you realize that goal.
Sunday, January 25, 2009
No Excuses! Ways To Exercise For Free
#1 Go jogging.
You can jog almost everywhere — parks, streets and even in place. When nobody’s looking, I lightly jog at my own space at work. That and I perform some stretching exercises… it’s good for ergonomics and helps keep the energy up throughout the day.
#2 Take a hike.
Those who live in the city have everything at their fingertips. You don’t even have to have the requisite two cars a household to be mobile. Just by walking to wherever you need to go, you’re a healthier leg up over everyone else! Those who live in the country can find a trail or two and incorporate hikes in their schedule. And wherever you go, take the stairs.
#3 Rent exercise videos….from the library.
The library is a treasure trove for a lot of cool stuff. With the variety it offers, you can borrow quite a few exercise videos and books to help you pin down your workout of choice.
#4 Check out free television and internet exercises.
Even more encouraging are the free workouts you can get from various forms of media these days. There are internet sites that can provide you with step-by-step instructions and videos for routines you can regularly use. Television programs devoted to workouts have been around since time immemorial and cheesy or not, they do the job (if you’re shy about following along with the show, just watch it in private).
#5 Babysit.
If you have your own kids, then you’ll probably agree that handling kids can help keep you fit. If you don’t, you can experience the wonderful world of toddlerhood by volunteering or signing up for a babysitting job. The best ages to babysit for the purpose of getting yourself moving are those toddler years (2 through 5) because you’re compelled to carry, lift, run, chase and follow these little people around all day. Here are also some suggestions for incorporating your baby into your exercise routine.
#6 Maintain your yard.
Be your own gardener. Work on your yard all year long and you’ll have more than your heart going — best exercise of all is to push that lawnmower around especially if you have a large lawn. Or even better, install your own drainage. All that digging should be great for upper body strength and endurance.
#7 Clean out or organize your house.
Have you checked your attic, basement and closets lately? Well, from first-hand experience, I can say that hauling all the clutter from their previous storage areas and turning them into an organized system of boxes for sale, donation pick ups or just further storage will get your blood pumping. Even just pushing around a several pound vacuum cleaner instead of relying on a Roomba, or sweeping your garage floor should oil your joints. But make sure your back isn’t too vulnerable.
#8 Use someone else’s sports or exercise equipment.
Have you checked under your bed lately? All around the nation, there is a glut of unused exercise equipment sitting around in garages and hiding in spare rooms and basements. You could have these things right under your very nose — if not at your own home, they could be sitting somewhere in a friend’s or relative’s home, sadly unused. It may be a good idea to resurrect these neglected items for active use once more.
#9 Volunteer or get active work (full or part-time).
If you have a desk job, then doing some volunteer work for the community that may involve a little activity may not only be good for your conscience but also for your health. And if you’re able to, maybe that choice to apply a little bit of your own muscle into your work schedule by choosing a more active job could actually serve as the backbone (pun intended) of your healthy lifestyle.
Source: www.thedigeratilife.com
#1 Go jogging.
You can jog almost everywhere — parks, streets and even in place. When nobody’s looking, I lightly jog at my own space at work. That and I perform some stretching exercises… it’s good for ergonomics and helps keep the energy up throughout the day.
#2 Take a hike.
Those who live in the city have everything at their fingertips. You don’t even have to have the requisite two cars a household to be mobile. Just by walking to wherever you need to go, you’re a healthier leg up over everyone else! Those who live in the country can find a trail or two and incorporate hikes in their schedule. And wherever you go, take the stairs.
#3 Rent exercise videos….from the library.
The library is a treasure trove for a lot of cool stuff. With the variety it offers, you can borrow quite a few exercise videos and books to help you pin down your workout of choice.
#4 Check out free television and internet exercises.
Even more encouraging are the free workouts you can get from various forms of media these days. There are internet sites that can provide you with step-by-step instructions and videos for routines you can regularly use. Television programs devoted to workouts have been around since time immemorial and cheesy or not, they do the job (if you’re shy about following along with the show, just watch it in private).
#5 Babysit.
If you have your own kids, then you’ll probably agree that handling kids can help keep you fit. If you don’t, you can experience the wonderful world of toddlerhood by volunteering or signing up for a babysitting job. The best ages to babysit for the purpose of getting yourself moving are those toddler years (2 through 5) because you’re compelled to carry, lift, run, chase and follow these little people around all day. Here are also some suggestions for incorporating your baby into your exercise routine.
#6 Maintain your yard.
Be your own gardener. Work on your yard all year long and you’ll have more than your heart going — best exercise of all is to push that lawnmower around especially if you have a large lawn. Or even better, install your own drainage. All that digging should be great for upper body strength and endurance.
#7 Clean out or organize your house.
Have you checked your attic, basement and closets lately? Well, from first-hand experience, I can say that hauling all the clutter from their previous storage areas and turning them into an organized system of boxes for sale, donation pick ups or just further storage will get your blood pumping. Even just pushing around a several pound vacuum cleaner instead of relying on a Roomba, or sweeping your garage floor should oil your joints. But make sure your back isn’t too vulnerable.
#8 Use someone else’s sports or exercise equipment.
Have you checked under your bed lately? All around the nation, there is a glut of unused exercise equipment sitting around in garages and hiding in spare rooms and basements. You could have these things right under your very nose — if not at your own home, they could be sitting somewhere in a friend’s or relative’s home, sadly unused. It may be a good idea to resurrect these neglected items for active use once more.
#9 Volunteer or get active work (full or part-time).
If you have a desk job, then doing some volunteer work for the community that may involve a little activity may not only be good for your conscience but also for your health. And if you’re able to, maybe that choice to apply a little bit of your own muscle into your work schedule by choosing a more active job could actually serve as the backbone (pun intended) of your healthy lifestyle.
Source: www.thedigeratilife.com
Monday, January 19, 2009
Are you tired of being tired? Instead of succumbing to a daily 3 p.m. slump, there are certain foods that can help you fight fatigue and keep your energy levels consistently high throughout the day. To feel an extra pep in your step...read on!
Avoid the white
Foods such as white bread, white pasta, white potatoes and rice are rated high on the glycemic index. When these types of food are eaten in abundance and often, they tend to elicit a state of hypoglycemia (low blood sugar). Symptoms of hypoglycemia include fatigue, moodiness and mental fogginess. Selecting lower glycemic index grains such as whole grains that have not been refined (e.g., kamut, spelt or 100 per cent whole wheat), sweet potatoes and brown rice will help to keep your energy up and weight down. As a general rule, check the nutrition facts label -- a good bread will contain 2 to 3 grams of fibre per slice.
Drink green
Not only is green tea loaded with antioxidants and a terrific addition to any weight-loss program, it also contains natural caffeine that fights fatigue, as it mimics the same feelings you get from coffee. Looking to quit or decrease your morning java? Turn to some delicious green tea to avoid coffee withdrawals and keep energy up.
Protein it up
Eating the right amount of protein helps to balance blood sugar, which in turn avoids energy fluctuations. Optimal sources of protein are those that are lower in saturated fat, such as low-fat dairy products (yogurt, cottage cheese, low-fat cheese), chicken, fish, turkey, soy and egg whites. On average, men need approximately 5 to 7 ounces of protein per meal while women need approximately 4 to 6 ounces of protein per meal. For an approximate measurement technique, the palm of your hand (without fingers or thumb) is equivalent to 3 ounces of protein.
Water yourself down You're not tired...you're thirsty! Many symptoms that occur in the body, such as fatigue, are an indication of dehydration, not illness. In order to fight fatigue, make sure you are hydrating yourself daily with 6 to 8 glasses of fresh, clean water, herbal tea or watered down 100 per cent fruit juice.
Think crayons
When selecting your foods, try to make your plate look as colourful as a pack of Crayola markers. Nature is very wise and has made our healthiest food -- loaded with nutrients and vitamins -- bright and beautiful. Tomatoes, blueberries, raspberries, broccoli, sweet potatoes, carrots, oranges and spinach are just a few of the nutritional superstars that will leave you feeling full of life.
Choose iron-rich foods
We need iron to produce hemoglobin, the main component of red blood cells. Hemoglobin acts by transporting oxygen to cells in your body, where it is used to produce energy. If your iron stores are low (called iron-deficiency anemia), your red blood cells can't supply as much oxygen to the cells, resulting in poor energy. There are two sources of iron in food:
• Heme: The most absorbable form of iron. Found in red meat, organ meats and eggs.
• Non-heme: A less absorbable form of iron. Found in iron-enriched cereal, dark green leafy vegetables, beans, nuts, seeds and some dried fruit. To increase the absorption of non-heme iron, eat with vitamin C-rich foods; add strawberries to cereal or have it with an orange.
In addition to "what" you eat, the "how" you eat is also important to keeping your energy up. For starters, try to avoid overeating yourself into a food coma. Instead, make your meals last a minimum of 20 minutes. It takes this long for your stomach receptors to register a "full" signal to your brain. By taking your time while you are eating meals, you will eat until you are sufficiently satiated -- not stuffed!
In addition, try to make lunch a larger meal than dinner. Avoid eating large carbohydrate-dense meals such as toast or a plate of pasta right before bed. Eat dinner earlier and have a mix of veggies and a protein such as chicken or fish with some healthy fats such as olive oil or crushed walnuts.
In a nutshell
Food and water intake is intimately related to energy levels. By following the simple "what" and "how" tips outlined above, you will quickly find that extra energy surge you were looking for throughout your day!
Source: www.canadianliving.com
Avoid the white
Foods such as white bread, white pasta, white potatoes and rice are rated high on the glycemic index. When these types of food are eaten in abundance and often, they tend to elicit a state of hypoglycemia (low blood sugar). Symptoms of hypoglycemia include fatigue, moodiness and mental fogginess. Selecting lower glycemic index grains such as whole grains that have not been refined (e.g., kamut, spelt or 100 per cent whole wheat), sweet potatoes and brown rice will help to keep your energy up and weight down. As a general rule, check the nutrition facts label -- a good bread will contain 2 to 3 grams of fibre per slice.
Drink green
Not only is green tea loaded with antioxidants and a terrific addition to any weight-loss program, it also contains natural caffeine that fights fatigue, as it mimics the same feelings you get from coffee. Looking to quit or decrease your morning java? Turn to some delicious green tea to avoid coffee withdrawals and keep energy up.
Protein it up
Eating the right amount of protein helps to balance blood sugar, which in turn avoids energy fluctuations. Optimal sources of protein are those that are lower in saturated fat, such as low-fat dairy products (yogurt, cottage cheese, low-fat cheese), chicken, fish, turkey, soy and egg whites. On average, men need approximately 5 to 7 ounces of protein per meal while women need approximately 4 to 6 ounces of protein per meal. For an approximate measurement technique, the palm of your hand (without fingers or thumb) is equivalent to 3 ounces of protein.
Water yourself down You're not tired...you're thirsty! Many symptoms that occur in the body, such as fatigue, are an indication of dehydration, not illness. In order to fight fatigue, make sure you are hydrating yourself daily with 6 to 8 glasses of fresh, clean water, herbal tea or watered down 100 per cent fruit juice.
Think crayons
When selecting your foods, try to make your plate look as colourful as a pack of Crayola markers. Nature is very wise and has made our healthiest food -- loaded with nutrients and vitamins -- bright and beautiful. Tomatoes, blueberries, raspberries, broccoli, sweet potatoes, carrots, oranges and spinach are just a few of the nutritional superstars that will leave you feeling full of life.
Choose iron-rich foods
We need iron to produce hemoglobin, the main component of red blood cells. Hemoglobin acts by transporting oxygen to cells in your body, where it is used to produce energy. If your iron stores are low (called iron-deficiency anemia), your red blood cells can't supply as much oxygen to the cells, resulting in poor energy. There are two sources of iron in food:
• Heme: The most absorbable form of iron. Found in red meat, organ meats and eggs.
• Non-heme: A less absorbable form of iron. Found in iron-enriched cereal, dark green leafy vegetables, beans, nuts, seeds and some dried fruit. To increase the absorption of non-heme iron, eat with vitamin C-rich foods; add strawberries to cereal or have it with an orange.
In addition to "what" you eat, the "how" you eat is also important to keeping your energy up. For starters, try to avoid overeating yourself into a food coma. Instead, make your meals last a minimum of 20 minutes. It takes this long for your stomach receptors to register a "full" signal to your brain. By taking your time while you are eating meals, you will eat until you are sufficiently satiated -- not stuffed!
In addition, try to make lunch a larger meal than dinner. Avoid eating large carbohydrate-dense meals such as toast or a plate of pasta right before bed. Eat dinner earlier and have a mix of veggies and a protein such as chicken or fish with some healthy fats such as olive oil or crushed walnuts.
In a nutshell
Food and water intake is intimately related to energy levels. By following the simple "what" and "how" tips outlined above, you will quickly find that extra energy surge you were looking for throughout your day!
Source: www.canadianliving.com
Sunday, January 11, 2009
Nutrition tips (Eat to Move)
Everybody knows that you need to eat the right things if you want to stay healthy and fit. But what are the "right things"? What does your body need in order to help you stay active?
One important answer is glucose. Glucose is the fuel your body needs, especially at the beginning of exercise. Even after you've been exercising for a while and your muscles are getting energy from fat, glucose is still important. It's like gasoline for your body - so keep your gas tank full.
Where do you get glucose? You get it from carbohydrates. Maintain a well-balanced diet and choose lots of fruit and vegetables to go with your grains (pasta, rice, bread, cereal). And remember to eat the right things at the right times - food takes time to digest.
Water is another part of eating healthy. You need water to keep the nutrients circulating in your body and to clear out the waste. And you sweat off a lot of water when you exercise (even if you're swimming). You can get your water from milk, juice, sports drinks - or plain old water.
Here's what to eat and drink before, during and after exercise:
More than 3 hours before exercising
Eat a regular meal if you want, since you'll have enough time to digest. Balance a serving of lean meat with a good amount of carbohydrates - rice, spaghetti, or bread - plus fruit and vegetables and water, milk, or juice.
Drink regular amounts of fluid - a glass or two every hour.
Just before exercising
Stick with light, easy-to-digest snacks. Go for fruits and fruit snacks, perhaps with a few light carbohydrates (graham crackers, cereal, a muffin).
Keep yourself well hydrated so you'll have enough water circulating in your system (but not so much that you feel overfull or will have to keep stopping for restroom breaks).
During exercise
Drink an average of a cup of liquid every 15 to 20 minutes.
Water will be fine for short exercise periods, especially if you've eaten enough in advance. For exercise lasting more than an hour, you may want to keep your energy up with sports drinks or juice mixed with water.
After exercising
If you will be exercising again in the next 24 hours, eat some carbohydrate-rich foods within a half hour of your workout.
If you will be exercising again in a day or two, make sure to keep lots of carbohydrates in your diet to keep your glucose gas tank full.
See the section in this feature on "Specific foods" for more details on what to eat.
Source: www.exerciseandfitnesssimplified.com
Everybody knows that you need to eat the right things if you want to stay healthy and fit. But what are the "right things"? What does your body need in order to help you stay active?
One important answer is glucose. Glucose is the fuel your body needs, especially at the beginning of exercise. Even after you've been exercising for a while and your muscles are getting energy from fat, glucose is still important. It's like gasoline for your body - so keep your gas tank full.
Where do you get glucose? You get it from carbohydrates. Maintain a well-balanced diet and choose lots of fruit and vegetables to go with your grains (pasta, rice, bread, cereal). And remember to eat the right things at the right times - food takes time to digest.
Water is another part of eating healthy. You need water to keep the nutrients circulating in your body and to clear out the waste. And you sweat off a lot of water when you exercise (even if you're swimming). You can get your water from milk, juice, sports drinks - or plain old water.
Here's what to eat and drink before, during and after exercise:
More than 3 hours before exercising
Eat a regular meal if you want, since you'll have enough time to digest. Balance a serving of lean meat with a good amount of carbohydrates - rice, spaghetti, or bread - plus fruit and vegetables and water, milk, or juice.
Drink regular amounts of fluid - a glass or two every hour.
Just before exercising
Stick with light, easy-to-digest snacks. Go for fruits and fruit snacks, perhaps with a few light carbohydrates (graham crackers, cereal, a muffin).
Keep yourself well hydrated so you'll have enough water circulating in your system (but not so much that you feel overfull or will have to keep stopping for restroom breaks).
During exercise
Drink an average of a cup of liquid every 15 to 20 minutes.
Water will be fine for short exercise periods, especially if you've eaten enough in advance. For exercise lasting more than an hour, you may want to keep your energy up with sports drinks or juice mixed with water.
After exercising
If you will be exercising again in the next 24 hours, eat some carbohydrate-rich foods within a half hour of your workout.
If you will be exercising again in a day or two, make sure to keep lots of carbohydrates in your diet to keep your glucose gas tank full.
See the section in this feature on "Specific foods" for more details on what to eat.
Source: www.exerciseandfitnesssimplified.com
What yoga is - and isn't
Origins of yoga
Yoga was born in the Indus valley civilization of South Asia over 5,000 years ago. The ancient practice of yoga was often a solitary study in forests, where masters passed knowledge of asanas (poses) and breathing techniques to the students. After several changes through pre-classical, classical, and post-classical phases, yoga as we know it today finally arrived in North America in the late 1800s.
What does it involve?
A typical yoga class includes performing a number of poses and ends with members of the class lying on their mats in quiet meditation (focusing and calming the mind and body, not necessarily a religious observance). A class is usually 60 or 90 minutes in length with a qualified instructor teaching a group of people.
Class members perform various stretches in standing, sitting, and lying positions. The instructor describes the pose and tells you to inhale at a certain point during the pose and to exhale at another point. Breathing helps you focus on the stretch and relax into the pose. Proper breathing helps you focus when trying to maintain a position in which stability is required. Overall, breathing and concentration are keys to becoming aware of your body's limits and its potential strengths.
As one experienced yoga enthusiast acknowledged, you should be prepared to feel frustrated and off-balance during the first few workouts.
Myths about yoga
Myth #1: You have to be really flexible to begin yoga.
You might think that you need to be able to bend yourself into a pretzel in order to do yoga, but this is not true. Why teach flexibility only to people who are already flexible? In fact, having poor flexibility is an excellent reason to take up yoga. As you begin to learn the basics of yoga, your body becomes more flexible. Over time, you will see an improvement in your ability to do the various poses. There are many levels, so there is always the right amount of challenge for everyone.
Myth #2: You don't get a workout with yoga.
Most people don't think of a cardiovascular workout when they think of yoga. Although you are not doing fast movements, and there is no booming music pulsing through the room as with many aerobics classes, the challenge in yoga is certainly enough to increase your heart rate. In a class, you perform poses that require concentration and the ability to maintain the pose, and this can give your muscles a good workout - imagine holding a sit-up halfway up for a minute. It also helps your heart and lungs. Learning to inhale and exhale properly allows you to get the most out of each pose.
Myth #3: Yoga is boring.
Nonsense! Yoga is fun and challenging. More and more people are starting to enjoy this ancient form of exercise. If you like competition sports, consider this: you're competing against your own limitations to reach your full potential.
What are the risks?
Even though yoga is a class in which individuals aim to move smoothly from one pose into the next, injuries can occur. Risks involved with yoga include:
cartilage tears
muscles and ligament sprains
neck and back pain
With the right precautions, you can minimize your risk of injury. Just follow a few simple tips:
Go at your own pace. Don't try to be a show-off - it'll backfire.
Listen to your body. Recognize the difference between pain and discomfort. If you feel pain, do not force yourself to hold the pose.
Be careful bending your back if you already have back problems.
Do not eat a meal for 2 to 3 hours before doing yoga.
If you have any injuries or medical conditions, tell your instructor before you start the class.
Check with your doctor if you a serious medical condition, since yoga may or may not be right for you.
Source: www.exerciseandfitnesssimplified.com
Origins of yoga
Yoga was born in the Indus valley civilization of South Asia over 5,000 years ago. The ancient practice of yoga was often a solitary study in forests, where masters passed knowledge of asanas (poses) and breathing techniques to the students. After several changes through pre-classical, classical, and post-classical phases, yoga as we know it today finally arrived in North America in the late 1800s.
What does it involve?
A typical yoga class includes performing a number of poses and ends with members of the class lying on their mats in quiet meditation (focusing and calming the mind and body, not necessarily a religious observance). A class is usually 60 or 90 minutes in length with a qualified instructor teaching a group of people.
Class members perform various stretches in standing, sitting, and lying positions. The instructor describes the pose and tells you to inhale at a certain point during the pose and to exhale at another point. Breathing helps you focus on the stretch and relax into the pose. Proper breathing helps you focus when trying to maintain a position in which stability is required. Overall, breathing and concentration are keys to becoming aware of your body's limits and its potential strengths.
As one experienced yoga enthusiast acknowledged, you should be prepared to feel frustrated and off-balance during the first few workouts.
Myths about yoga
Myth #1: You have to be really flexible to begin yoga.
You might think that you need to be able to bend yourself into a pretzel in order to do yoga, but this is not true. Why teach flexibility only to people who are already flexible? In fact, having poor flexibility is an excellent reason to take up yoga. As you begin to learn the basics of yoga, your body becomes more flexible. Over time, you will see an improvement in your ability to do the various poses. There are many levels, so there is always the right amount of challenge for everyone.
Myth #2: You don't get a workout with yoga.
Most people don't think of a cardiovascular workout when they think of yoga. Although you are not doing fast movements, and there is no booming music pulsing through the room as with many aerobics classes, the challenge in yoga is certainly enough to increase your heart rate. In a class, you perform poses that require concentration and the ability to maintain the pose, and this can give your muscles a good workout - imagine holding a sit-up halfway up for a minute. It also helps your heart and lungs. Learning to inhale and exhale properly allows you to get the most out of each pose.
Myth #3: Yoga is boring.
Nonsense! Yoga is fun and challenging. More and more people are starting to enjoy this ancient form of exercise. If you like competition sports, consider this: you're competing against your own limitations to reach your full potential.
What are the risks?
Even though yoga is a class in which individuals aim to move smoothly from one pose into the next, injuries can occur. Risks involved with yoga include:
cartilage tears
muscles and ligament sprains
neck and back pain
With the right precautions, you can minimize your risk of injury. Just follow a few simple tips:
Go at your own pace. Don't try to be a show-off - it'll backfire.
Listen to your body. Recognize the difference between pain and discomfort. If you feel pain, do not force yourself to hold the pose.
Be careful bending your back if you already have back problems.
Do not eat a meal for 2 to 3 hours before doing yoga.
If you have any injuries or medical conditions, tell your instructor before you start the class.
Check with your doctor if you a serious medical condition, since yoga may or may not be right for you.
Source: www.exerciseandfitnesssimplified.com
Sunday, January 4, 2009
Appetite and willpower
Although we know that many factors influence the way we eat, it is still not well understood what controls normal eating behaviour.
Is our environment making us overweight?
Partly. Can we blame it on technology? Perhaps. The phone, the remote control, riding the elevator or the escalator instead of taking the stairs, driving the car instead of walking - all promote less energy use.
Although what we eat and how much we eat is influenced by a number of factors such as sight, taste, and smell, it is also influenced by genetic, psychological, and social factors. Scientists have discovered that appetite and metabolism are controlled by a complex system of hormones and nerve cells in an intricate communication between the body and the brain.
Leptin tells your brain that you're full.
Recently, the discovery of the hormone leptin, which is involved in regulating the energy balances in the body, helped shed some light on this situation. Leptin is your body's thermostat to help with long-term weight maintenance. When your body has consumed enough food, leptin sends your brain a message that you are full and don't need more food, decreasing your appetite.
So what makes you hungry even if you've just eaten? Scientists believe it is caused by a communication breakdown. The brain ignores the signals that it gets from leptin and other hormones involved in appetite control.
And then there is a "set point" weight.
It is also believed that leptin is involved in regulating a "setpoint" for your body weight, which is automatically set by your brain and body. Your body is set up through evolution to vigorously defend your setpoint weight. That's why, even though you eat less, you may burn less fat and stop losing weight. But you can reset your setpoint in order to continue losing weight. You just need to increase your heart rate through moderate exercise, such as brisk walk for half an hour a day.
Source: www.medbroadcast.ca
Although we know that many factors influence the way we eat, it is still not well understood what controls normal eating behaviour.
Is our environment making us overweight?
Partly. Can we blame it on technology? Perhaps. The phone, the remote control, riding the elevator or the escalator instead of taking the stairs, driving the car instead of walking - all promote less energy use.
Although what we eat and how much we eat is influenced by a number of factors such as sight, taste, and smell, it is also influenced by genetic, psychological, and social factors. Scientists have discovered that appetite and metabolism are controlled by a complex system of hormones and nerve cells in an intricate communication between the body and the brain.
Leptin tells your brain that you're full.
Recently, the discovery of the hormone leptin, which is involved in regulating the energy balances in the body, helped shed some light on this situation. Leptin is your body's thermostat to help with long-term weight maintenance. When your body has consumed enough food, leptin sends your brain a message that you are full and don't need more food, decreasing your appetite.
So what makes you hungry even if you've just eaten? Scientists believe it is caused by a communication breakdown. The brain ignores the signals that it gets from leptin and other hormones involved in appetite control.
And then there is a "set point" weight.
It is also believed that leptin is involved in regulating a "setpoint" for your body weight, which is automatically set by your brain and body. Your body is set up through evolution to vigorously defend your setpoint weight. That's why, even though you eat less, you may burn less fat and stop losing weight. But you can reset your setpoint in order to continue losing weight. You just need to increase your heart rate through moderate exercise, such as brisk walk for half an hour a day.
Source: www.medbroadcast.ca
Setting goals
While sliding into a smaller size may be your long-term goal, try to approach it one day at a time. Set short-term goals for yourself - it will make the task less daunting. Track your progress and reward yourself as you reach milestones. Have a plan, and know what you have to do to meet your goal.
Don't try to lose too much - or too little.
For weight loss to be beneficial to your health and to have a long-lasting effect, you should aim to lose 1 to 2 pounds a week. To do this, you need to use 500 to 1000 more calories a day than you take in through diet and exercise. Losing more than that will result in loss of water and muscle, not fat.
A reasonable goal may be to reduce your body weight by 5% to 10%. If your weight is 200 pounds, and your body mass index (BMI) and waist circumference are not in the healthy range, aim to lose 10 to 20 pounds. But make sure to put a realistic time frame on achieving your goal. Talk to your doctor about a realistic goal for you.
Your doctor, a dietitian, and other professionals can help you to determine your ideal healthy body weight, introduce you to healthy weight-loss strategies, teach you sensible weight-maintenance tips, and help you with expectations.
Don't despair.
If you have an occasional setback by overeating or eating foods that you should avoid, don't despair! There is no such thing as a "forbidden" food, and your diet should reflect that. You can get back on track with your next meal. If it happens more often, identify the issues or triggers that made you overeat. Replace tempting unhealthy food choices with healthy alternatives by focusing on a variety of foods that are healthier instead of on what you're "not supposed to eat."
Source:www.medbroadcast.ca
While sliding into a smaller size may be your long-term goal, try to approach it one day at a time. Set short-term goals for yourself - it will make the task less daunting. Track your progress and reward yourself as you reach milestones. Have a plan, and know what you have to do to meet your goal.
Don't try to lose too much - or too little.
For weight loss to be beneficial to your health and to have a long-lasting effect, you should aim to lose 1 to 2 pounds a week. To do this, you need to use 500 to 1000 more calories a day than you take in through diet and exercise. Losing more than that will result in loss of water and muscle, not fat.
A reasonable goal may be to reduce your body weight by 5% to 10%. If your weight is 200 pounds, and your body mass index (BMI) and waist circumference are not in the healthy range, aim to lose 10 to 20 pounds. But make sure to put a realistic time frame on achieving your goal. Talk to your doctor about a realistic goal for you.
Your doctor, a dietitian, and other professionals can help you to determine your ideal healthy body weight, introduce you to healthy weight-loss strategies, teach you sensible weight-maintenance tips, and help you with expectations.
Don't despair.
If you have an occasional setback by overeating or eating foods that you should avoid, don't despair! There is no such thing as a "forbidden" food, and your diet should reflect that. You can get back on track with your next meal. If it happens more often, identify the issues or triggers that made you overeat. Replace tempting unhealthy food choices with healthy alternatives by focusing on a variety of foods that are healthier instead of on what you're "not supposed to eat."
Source:www.medbroadcast.ca
Friday, January 2, 2009
Health Tip: Bones, Muscles and Aging
Getting older means changes throughout your body, and the bones and muscles are no exception. So get them into shape, and help ward off certain effects of aging.
The American Academy of Orthopaedic Surgeons offers this advice:
* Do lots of stretches. Stretching will help your muscles stay flexible.
* Try some lightweight training to build up and strengthen your muscles.
* Over time, getting regular exercise can help you retain muscle mass and help prevent weight gain.
* Even occasional exercise can benefit blood pressure, heart health, and some studies indicate it might reduce your risk of cancer.
* Getting just 30 minutes of exercise can boost your overall health. Try fun activities such as dancing and swimming.
If you haven't exercised before, talk to your doctor before you start.
Source: www.medbroadcast.com
Getting older means changes throughout your body, and the bones and muscles are no exception. So get them into shape, and help ward off certain effects of aging.
The American Academy of Orthopaedic Surgeons offers this advice:
* Do lots of stretches. Stretching will help your muscles stay flexible.
* Try some lightweight training to build up and strengthen your muscles.
* Over time, getting regular exercise can help you retain muscle mass and help prevent weight gain.
* Even occasional exercise can benefit blood pressure, heart health, and some studies indicate it might reduce your risk of cancer.
* Getting just 30 minutes of exercise can boost your overall health. Try fun activities such as dancing and swimming.
If you haven't exercised before, talk to your doctor before you start.
Source: www.medbroadcast.com
Sunday, November 30, 2008
S.M.A.R.T Goals:
S - specific, significant, stretching
M - measurable, meaningful, motivational
A - agreed upon, attainable, achievable, acceptable, action-oriented
R - realistic, relevant, reasonable, rewarding, results-oriented
T - time-based, timely, tangible, trackable
1. Be Specific About Your Fitness Goal:
Most of you might begin with a reasonable goal like “I want to lose weight”, but if you really stop to think about it, that goal is not quite specific enough. What amount of weight do you want to lose? When do you want to lose this by? The answers to this and other so-called “W-questions” make our goals more Specific.
2. Make Your Goal Measurable:
Measuring your progress at frequent intervals is as important as setting the goal in the first place. This serves a two-fold purpose: firstly you know pretty quickly whether what you are doing is working or not and you can take corrective action to keep yourself on track. However, the bigger advantage is the motivation that initial success will give you: nothing will boost your confidence and morale than seeing your body change for the better in the mirror every day.
3. Set Attainable Goals:
What if instead of setting a “5 lbs in two months” goal, you decided instead to shed “30 pounds in one month”? Not only is this unrealistic and virtually unattainable, but you are already setting yourself up for failure from the very beginning. Creating reasonable and attainable goals for yourself will propel you to success and keep that motivation factor alive as well. Think small, attainable targets and you’ll be alright because it’s the attaining of small goals that boosts your morale and helps you aim higher.
4. Be Realistic:
This is a little different from setting attainable goals. For example you might set yourself the attainable goal of a 32 inch waist in 3 months. That is certainly attainable if you are only a few inches away from your target. But when it comes to the methods you plan to use to achieve this goal, you might start to become unrealistic. “I will run everyday for two hours”, “I will not eat any sweets, candies, cakes or pastries for the next 3 months” and “I will avoid all fried foods” are all examples of unrealistic methods that you have a slim chance of sticking to.
5. Stick To Timely Goals:
Finally, no goal makes much sense unless you attach a timeframe to it. This is the “… in two months …” part of the goal statement. By limiting the time you have to accomplish a goal you have a fixed timetable to work with and the sense of urgency that will spur you to keep on track. In my opinion this is probably the most important attribute of a well-set goal because none of the others matter if you don’t set a time-limit by which to accomplish your goal.
S - specific, significant, stretching
M - measurable, meaningful, motivational
A - agreed upon, attainable, achievable, acceptable, action-oriented
R - realistic, relevant, reasonable, rewarding, results-oriented
T - time-based, timely, tangible, trackable
1. Be Specific About Your Fitness Goal:
Most of you might begin with a reasonable goal like “I want to lose weight”, but if you really stop to think about it, that goal is not quite specific enough. What amount of weight do you want to lose? When do you want to lose this by? The answers to this and other so-called “W-questions” make our goals more Specific.
2. Make Your Goal Measurable:
Measuring your progress at frequent intervals is as important as setting the goal in the first place. This serves a two-fold purpose: firstly you know pretty quickly whether what you are doing is working or not and you can take corrective action to keep yourself on track. However, the bigger advantage is the motivation that initial success will give you: nothing will boost your confidence and morale than seeing your body change for the better in the mirror every day.
3. Set Attainable Goals:
What if instead of setting a “5 lbs in two months” goal, you decided instead to shed “30 pounds in one month”? Not only is this unrealistic and virtually unattainable, but you are already setting yourself up for failure from the very beginning. Creating reasonable and attainable goals for yourself will propel you to success and keep that motivation factor alive as well. Think small, attainable targets and you’ll be alright because it’s the attaining of small goals that boosts your morale and helps you aim higher.
4. Be Realistic:
This is a little different from setting attainable goals. For example you might set yourself the attainable goal of a 32 inch waist in 3 months. That is certainly attainable if you are only a few inches away from your target. But when it comes to the methods you plan to use to achieve this goal, you might start to become unrealistic. “I will run everyday for two hours”, “I will not eat any sweets, candies, cakes or pastries for the next 3 months” and “I will avoid all fried foods” are all examples of unrealistic methods that you have a slim chance of sticking to.
5. Stick To Timely Goals:
Finally, no goal makes much sense unless you attach a timeframe to it. This is the “… in two months …” part of the goal statement. By limiting the time you have to accomplish a goal you have a fixed timetable to work with and the sense of urgency that will spur you to keep on track. In my opinion this is probably the most important attribute of a well-set goal because none of the others matter if you don’t set a time-limit by which to accomplish your goal.
Wednesday, November 26, 2008
Second-Hand Smoke
Second-hand smoke has two elements: mainstream smoke and sidestream smoke. Mainstream smoke is the component smokers breathe in from the burning cigarette. They inhale most of it, but they also exhale it and some escapes through the filter. Mainstream smoke makes up about 15 per cent of second-hand smoke. Sidestream smoke is created by the smoldering of the cigarette. It is produced at a lower temperature than mainstream smoke and this temperature difference causes variation in the chemical composition of the two components.
Both components contain carcinogens and about 4,000 other poisons, and while we all know the smoker gets the highest dose, the health risks associated with exposure to second-hand smoke are also well accepted. Evidence from at least one study indicates that the condensate from sidestream smoke is more likely to cause skin tumours in mice, compared to the condensate from mainstream smoke. The study authors concluded that second-hand smoke inhaled by non-smokers might be more carcinogenic than the mainstream smoke consumed by smokers.
Second-hand smoke has two elements: mainstream smoke and sidestream smoke. Mainstream smoke is the component smokers breathe in from the burning cigarette. They inhale most of it, but they also exhale it and some escapes through the filter. Mainstream smoke makes up about 15 per cent of second-hand smoke. Sidestream smoke is created by the smoldering of the cigarette. It is produced at a lower temperature than mainstream smoke and this temperature difference causes variation in the chemical composition of the two components.
Both components contain carcinogens and about 4,000 other poisons, and while we all know the smoker gets the highest dose, the health risks associated with exposure to second-hand smoke are also well accepted. Evidence from at least one study indicates that the condensate from sidestream smoke is more likely to cause skin tumours in mice, compared to the condensate from mainstream smoke. The study authors concluded that second-hand smoke inhaled by non-smokers might be more carcinogenic than the mainstream smoke consumed by smokers.
Sunday, November 23, 2008
Choose the right music for you
Although music is a personal choice, Brodeur invites you to open yourself up to something new -- and to react in whatever way you see fit. "Try new things just to realize the freedom it gives you, she explains. "If you want to sing, if you want to play, if you want to tap, that's OK. Let it go. Engage yourself in the music process." If you're looking for some new music or just a reminder of what's available, here are some artists to get you in the mood.
Music to inspire: When Marsha Moshinsky, an assistant negotiator at Indian and Northern Affairs in Toronto, needs a pick-me-up she turns to Mexican singer-songwriter Fernando Delgadillo. "His songs are often forward looking, about moving on, making effective change," she says. "It makes me want to go out there and do things for the better." Also try: Bob Marley, John Coltrane, Bach, Mahalia Jackson, Woody Guthrie.
Music to relax to: When Catherine Wood, a radio announcer in St. Lazare, Que., needs some down time she looks to Norah Jones. "She has a beautiful voice and her songs are just so calming." Also try: Enya, Dido, Erik Satie, Chris Isaak, Vivaldi.
Music to energize you: For Karen Reppin, an ESL instructor in Vancouver, British blues artist Joan Armatrading is the singer she listens to after a long or difficult day. "What I like most is the composition, how the instruments mesh so well into a melody. When I feel drained of energy, she's a good one to turn to." Also try: Squirrel Nut Zippers, Black Eyed Peas, Mozart, Benny Goodman, Fela Kuti. And don't forget about the power of silence. "Sometimes we need silence," says Brodeur. "
Although music is a personal choice, Brodeur invites you to open yourself up to something new -- and to react in whatever way you see fit. "Try new things just to realize the freedom it gives you, she explains. "If you want to sing, if you want to play, if you want to tap, that's OK. Let it go. Engage yourself in the music process." If you're looking for some new music or just a reminder of what's available, here are some artists to get you in the mood.
Music to inspire: When Marsha Moshinsky, an assistant negotiator at Indian and Northern Affairs in Toronto, needs a pick-me-up she turns to Mexican singer-songwriter Fernando Delgadillo. "His songs are often forward looking, about moving on, making effective change," she says. "It makes me want to go out there and do things for the better." Also try: Bob Marley, John Coltrane, Bach, Mahalia Jackson, Woody Guthrie.
Music to relax to: When Catherine Wood, a radio announcer in St. Lazare, Que., needs some down time she looks to Norah Jones. "She has a beautiful voice and her songs are just so calming." Also try: Enya, Dido, Erik Satie, Chris Isaak, Vivaldi.
Music to energize you: For Karen Reppin, an ESL instructor in Vancouver, British blues artist Joan Armatrading is the singer she listens to after a long or difficult day. "What I like most is the composition, how the instruments mesh so well into a melody. When I feel drained of energy, she's a good one to turn to." Also try: Squirrel Nut Zippers, Black Eyed Peas, Mozart, Benny Goodman, Fela Kuti. And don't forget about the power of silence. "Sometimes we need silence," says Brodeur. "
Wednesday, November 19, 2008
Keeping fit while on the road
Traveling for holiday or business can be fun and exciting, but it can certainly disrupt your regular routine and your fitness efforts. Very often this is a drop-off point for even the most enthusiastic fitness participant.
Fitting in a workout on the road can be easier than you think. With a little bit of preparation and effort, you can maintain your health, your energy and your motivation during and after your trip.While you're traveling.
If you're on a plane, do some light stretches or movement in your seat. If you are able, get up and walk up and down the aisle periodically. This is particularly important for flights exceeding 3 hours. Your circulation slows down when you sit for long periods of time which can end up contributing to stiffness, swelling and fatigue.
If you're traveling by car, stop every couple of hours to get out and move. Take a short, brisk walk. Do some stretches that reverse your driving posture like opening up through the chest or leaning back. Hip flexors get very tight when you drive, so try to do stretches and movement that lengthen the front part of your hips.
Once you arrive at your destination, take a brisk walk for at least 15 minutes. This is a great way to start to acclimatize yourself to your new environment, but it will also get you out in the fresh air and promote circulation. A walk can help stretch out and relax muscles that get tight when you travel which may also help you sleep better.
At your destination.
If there is no exercise room, ask at the front desk for a list of local fitness clubs. Quite often hotels that don't have fitness facilities will have a discount arranged with a club close by. Another growing trend is for hotels to have fitness resources you can use in your room including fitness videos, travel workout or yoga kits or personal trainers that will take you through a workout outside or in a conference room.
If you prefer to do your own workout, set yourself up for success by planning ahead with a few small accessories that make you feel more like exercising. Pack a skipping rope or your favourite exercise video. Resistance bands are also a great option as you can do a total body workout and they don't take up much space. You can head to the stairwell and do a mini circuit alternating body weight exercises or your resistance band with flights up and down the stairs.
If you don't have the time or the energy for a full workout, keep a 5-10 minute time frame during your day to do something physical – some calisthenics, stretching, climbing the stairs or a brisk walk. Even a small block of time will help you to mentally maintain your fitness routine so that you can more easily return to your regular program once you get home.
Eating – an important part of the equation.
When you travel, you will likely end up eating out more than usual. This can often be a time when you fall prey to temptation – the decadent desserts on a menu or the pastries and sweets served at a meeting. Remember it's also an opportunity for you to have a healthy treat. Order a fresh fruit tray. It's often served with fruits you don't always have at home and certainly with a more elaborate presentation than you would likely do for yourself.
To avoid high fat snacks when you're on the road, stop at a local grocery store and pick up some healthy options that are easy to carry including pre-cut vegetables, fresh fruit, nuts, whole grain cereal or low fat snacks or bars.
Most people thrive on routine. If you can keep even a portion of your fitness routine while you're traveling it makes it so much easier to get back to your program upon your return. It's definitely worth that extra effort.
