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Saturday, July 5th, 2003

Subject:Daily Tip!
Time:8:11 am.
Studies have shown that for each pound of muscle added to your body, you burn an additional 30 to 50 calories a day at rest. Moreover, the calories burned are more apt to come from fat rather than glycogen stores. Thus, weight training is one of the most important activities that you can do to help to lose body fat, arguably even more important than cardiovascular exercise.
Comments: Add Your Own.

Subject:100 Point Strategy To Halt Weight Gain
Time:8:08 am.
Weight loss doesn't depend on whether calories come from carbohydr ates, protein or fat. To lose a pound, you must create a 3,500-calorie deficit by consuming fewer calories, burning more calories through physical activity, or a combination of both.

The upward trend in the number of overweight women is caused, on average, by an imbalance of only 100 extra calories per day. Eliminating this 100-calorie imbalance by eating a bit less and getting a bit more physical activity each day may hold the line on weight gain for many women.
Comments: Add Your Own.

Subject:Baked Doughnut Holes/Low Fat
Time:8:06 am.
Ingredients:

1/3 Tablespoon Olive oil
1/4 cup Sugar
1/3 large Egg white
1/4 teaspoon Vanilla extract
1/8 cup Milk skim
1/3 cup All purpose flour
1/4 Tablespoon Baking Powder
1/8 teaspoon Nutmeg
1/4 Tablespoon Margarine
1/3 teaspoon Cinnamon
1/4 cup fat-free Italian dressing
Directions:

Preheat oven to 400 degrees F. Cream oil, egg whites and 1/2 of the sugar.

Add vanilla and skim milk; stir well. Sift dry ingredients and add gradually to the creamed mixture. Lightly oil small muffin tins and fill 2/3 full with batter.

Bake 15 - 18 minutes. While doughnuts are baking, prepare toppings.
Melt margarine and place in a small bowl. Mix cinnamon and remaining sugar together in another small bowl.

Brush warm doughnuts lightly with melted margarine and then roll in the cinnamon-sugar mixture.

Nutritional Information: (per serving)

Calories: 59.33 cal
Protein: 1.02 g
Fat: 1.34 g
Fiber: 0.18 g
Vitamin E: 1.11 mg
Calcium: 29.58 mg
Comments: Add Your Own.

Subject:Master Life, Don't Let it Master You!
Time:8:05 am.
Some people are successful in mastering life, while others permit life to master them. There is a split in you that is very clear: a part of you knows what you should do, and a part of you does what it feels like doing. Don't let passion drive you, let reason hold the reins. Resistance is your thoughts transformed into feelings. If you change the thoughts that create the resistance, there is no more resistance. Understand these opposing forces warring within you, and you can be the master of your life.
Comments: Add Your Own.

Subject:Hot Fitness Tip of the Week!
Time:8:04 am.
What can you do about acrylamide? Chemical acrylamide is formed during high-temperature cooking processes, especially among carbohydrate-rich foods. It's always a good idea to reduce or eliminate fried foods from your diet. Instead, consume whole, unprocessed foods as much as possible, such as fresh fruits, vegetables, grains, and low-fat dairy products. The World Health Organization and the Food and Agriculture Organization also suggest that you limit excessive cooking of foods. It's still important to cook meats and poultry thoroughly to kill bacteria, but vegetables and other foods should not be cooked for long or at too high of a temperature.
Comments: Add Your Own.

Saturday, June 7th, 2003

Time:1:54 pm.
Mood: determined.
Intensify your Walking Program

Are you bored out of your walking routine? Check out these tips to add variety to your cardiovascular routine. For maximum fitness (and potential weight loss), walk five or six days weekly for 45 minutes or longer. To tone gluteal and thigh muscles, walk uphill.

Stand tall, eyes on the horizon and derriere tucked in.

Add an extra mile or extra minutes to your weekend walk.

Focus on quicker, not longer, steps. Start at about 110 steps per minute for five minutes, then increase it to about 130 steps per minute, continue the increased pace for 20-30 minutes. Remember to allow about five minutes for a cool down period. 135 steps per minute --is a good calorie-burning, heart-pumping pace.

Bend your arms. "Make a 90-degree angle at the elbow -- a compact swing, not flailing." This technique offers almost the same benefits that using arm weights would, without the risks of injury.

Push off vigorously with your toes at the end of each stride. Just put your shoes on, go out and walk for 10 minutes. Then, if you want, you can turn around. That gives you 20 minutes. Ninety-nine per cent of the time, after 10 minutes of walking you'll want to keep going.

Interval train. incorporate one- to five-minute bouts of intensity, followed by an equal amount of slowing down.

Go vertical. Find a good hill or stadium stairs, jog up steadily and walk down. Repeat

Its time you got hold of 'the forgotten art'.

--------------------------------------------------------------- In addition to food and water, your body needs to process oxygen, transferring it from the lungs through the bloodstream to the muscles. There is a growing belief that the effectiveness of any exercise program at any level is impacted by breathing efficiency and technique.
Comments: Add Your Own.

Time:1:51 pm.
Mood: accomplished.
Keep your weight training short and sweet. Training Workouts do not need to be long to be effective, in fact, if they are too long, they are counter-productive. The goal of weight training is to go into the gym and stimulate muscle growth, not to annihilate the muscles. By stimulating them with progressive overload, you are forcing them to respond and adapt to this progressive overload. Anything more is futile over training. Try to complete your workout in less than 45 minutes. This short time period will ensure you do not over do it, it will ensure intensity. It's much easier to focus for 30-45 minutes than it is an hour. The growth-assisting hormones secreted in your body actually peak after about 30 minutes of weight training and then begin to decline rapidly. So try to keep it quick and intense. No total body workout. Choose one or two muscle groups, train them well, and leave under 45 minutes.
Comments: Add Your Own.

Time:1:49 pm.
Mood: working it!.
Walking has innumerable health benefits like improvement in energy levels, strengthening of the heart and help in reducing blood pressure and cholesterol level. This week we focus on ways to intensifying your walking program to derive greater health benefits from your fitness routine.
Comments: Add Your Own.

Monday, June 2nd, 2003

Subject:5 Reasons Your Workout Ain't Workin'
Time:7:42 am.
by Kelli Calabrese M.S., C.S.C.S
Lead Fitness Expert

Every week we get thousands of inquiries explaining why people made efforts to lose fat. Yet, they still haven't seen results. I compiled the five mistakes that are the most common mistakes people make when trying to lose fat. The simple solutions can make the difference between fatness and fitness.

1. I joined the gym. First of all, just paying for a membership doesn't lead to fat loss. You actually have to use the gym regularly and intensely to see results. Secondly, if the only thing you change is going to the gym three times a week, the road to weight loss is going to be a long slow haul.

For example, 45 minutes of strength training burns about 300 calories for a 180 pound person. Do that three times weekly and burn 900 calories. At that rate it would take you almost 4 weeks to burn one pound. Add three 30-minute walking sessions at 3.5 miles per hour and that same person would burn an additional 150 calories a session bringing about a one pound weight loss every two and a half weeks.

If you left the gym and grabbed a sports or meal replacement drink, you may offset any calories you burned leading to no changes on the scale. No matter how hard you train or the amount of hours you dedicate to your program, you will not reach the results you want if you aren't eating correctly.

The solution -- Exercise contributes to a caloric deficit, but needs to be combined with lowering calories. Create a customized meal plan to compliment your exercise efforts and ultimately lose the fat.

2. I cut out one meal to reduce calories. Skipping meals starves you to fatness. Your body is designed to store food in case of times of starvation. In fact, the average person has enough stored fat to provide energy for basic body processes for around 60-70 days. Skipping meals causes your body to think it's being deprived from food, so it will begin to store more fat, rather than burn it off.

Solution -- Eat 5-6 nutritionally balanced, low fat, smaller serving meals throughout the day. This makes it easier for your body to burn off your food as fuel for energy. Eating smaller regular meals will fire up your metabolism so you can burn more stored fat.

3. I followed the exercise and meal plan that worked for my buddy. Getting an exercise program from a magazine, book or your buddy may not be provide the right program for you. Your program should be designed depending on your level of fitness, health status, goals and body type.

Having a customized exercise prescription and meal plan that matches your abilities and preferences can make all the difference in getting the results you desire and deserve. All Olympic athletes do not use the same exercise program and diets and neither should you.

Solution -- Hire a personal trainer and nutritionist. Let the results speak for themselves.

4. I’ve been following my workout religiously for 12 weeks. If you are performing the same routine for more than six weeks, your body becomes less challenged and you reach a plateau. Without constant progression you will maintain your current physical status, which is better than losing ground, but it doesn’t move you close to fat loss goals.

Solution -- In order to continually progress, you need to overload your body with new stimulus. Vary your strength routine by trying new exercises, using advanced techniques, split body routines and incorporating machines, free weights and fit balls. For cardio, try interval training, circuit training or something all together new like kick boxing, mountain biking or stair climbing. I promise you that if you challenge yourself, you will feel a difference -- and SEE a difference.

Keeping a record of your workouts helps you see what you have done so that you can do a little more the next time.

5. I switched from fast foods to fruit and from soda to sports drinks. A calorie is a calorie is a calorie. If you eat 300 calories of carrots and 300 calories of chocolate, they have the same amount of energy to burn. Don’t get me wrong, it’s a lot easier for your body to digest and use the nutrients from carrots than chocolate and you are always better off making more wholesome and nutritious food choices, but you still need to create a negative caloric deficit to lose weight.

A handful of french fries and a banana may have the same amount of calories, so at the end of 24 hours you did not eat any less calories even though you are making better food choices, have more energy, have improved your digestion and stabilized your blood sugar. Some sports drinks may have as many calories and sugar as soda.

Solution -- Continue to replace processed foods with more natural ones, but also read your labels for calories. At the end of the day if your goal is fat loss, you should strive to create about a 500 calorie deficit to lose a pound a week. For example, if you weigh 200 pounds, your resting metabolic rate is approximately 2,000 calories a day to sustain normal activities of daily living. If you exercise, that number increases by the amount of calories you expend.

For example if you walked on the treadmill and expended 300 calories, your daily caloric expenditure would be 2,300. To lose one pound of fat a week, you should eat approximately 1,800 calories. You are assured to lose 1–2 pounds of fat per week.

In general, to lose fat you should reduce the amount of fat you eat, eat several small meals of fresh foods daily, read your food labels, exercise most days of the week and challenge yourself physically. It’s also helpful to keep track of your workouts and what you eat by using a journal. To stop playing hit and miss with your fat loss.
Comments: Add Your Own.

Friday, May 30th, 2003

Subject:About The Mediterranean Diet.
Time:2:30 pm.
Mood:interested.
Released by Oldways Preservation & Exchange Trust in 1993, the Mediterranean Diet Pyramid has won praise from many health experts. The traditional Mediterranean diet pyramid, is based on the dietary traditions of Crete, much of the rest of Greece and southern Italy circa 1960, structured in light of current nutrition research. For Americans, northern and eastern Europeans and others who want to improve their diets, this model provides a highly palatable, healthful framework for change.

This pyramid emphasizes a largely plant-based diet, low in saturated fats (primarily in animal foods) and trans fats (hydrogenated vegetable oils). The Mediterranean people who eat this diet have long life expectancies with low rates of chronic disease.

There are three major differences between the two pyramids: USDA Pyramid & Mediterranean pyramid. First, the Mediterranean makes physical activity the foundation to emphasize its importance. Second, unlike the USDA Pyramid, there is no meat group. The Mediterranean Pyramid separates animal-from plant-based protein and advises consumption of red meat only a few times a month. The third major difference concerns fat. The Mediterranean Pyramid distinguishes between healthy plant oils and the less healthy saturated and trans fats. Unless a person is overweight or inactive, research indicates no great need to curtail mono-uns aturated fat found in olive oil and other plant foods like nuts and avocadoes.
Comments: Add Your Own.

Subject:Healthy Recipe (Highly Recommended for Cancer Patients)
Time:2:29 pm.
Stuffed Tomatoes with Feta and Pine Nuts

Ingredients:

3/4 cup instant brown rice
1 Tbsp. pine nuts
4 large, ripe tomatoes
1 green bell pepper, seeded and minced
1/2 cup yellow squash, finely chopped
4 Tbsp. feta cheese, crumbled
1 tsp. minced dried onion (or onion flakes)
1 tsp. dried oregano
1 tsp. dried basil
Salt to taste
1/4 tsp. freshly ground black pepper
Directions:

Preheat oven to 350 degrees. Coat shallow baking pan with cooking spray. In small saucepan, bring 1 cup of water to boil. Add rice, reduce heat to low, cover and simmer 10 minutes, until liquid is absorbed.

Meanwhile, in small skillet, toast pine nuts over medium heat for 2 minutes until golden brown, shaking pan frequently. Set aside. Slice off stem end (top) of tomatoes. Using a spoon, gently scoop out pulp. Finely chop pulp and place 1/3 cup of pulp in large bowl (discard any remaining pulp).

Add rice to pulp along with toasted pine nuts, bell pepper, yellow squash, 2 tablespoons of feta, minced onion, oregano, basil, salt and black pepper. Mix well. Stuff rice mixture into tomato shells. Transfer tomatoes to pan and top with remaining feta cheese. Bake 20 minutes, until top is golden. Serve hot or at room temperature.

Nutritional Information: (per serving)

149 calories

4 g total fat (2 g saturated fat)

24 g carbohydrates

5 g protein

4 g fiber

126 mg sodium
Comments: Add Your Own.

Subject:Inspiration Anyone!
Time:2:27 pm.
Road to Success
The road to success is filled with people who fail . "How could that be?" you ask. The answer is: People who eventually become successful are those who are not afraid to try. They are people who know that failure is always a possibility in any endeavor. They don't like failure, but at the same time they are not afraid of it.

All successful men and women are not permanent failures, that's for sure, but innovators, experimenters, challengers, people who realize they must pick themselves up and try again every time they fail. They know that as long as they get up one time more than they fall that they haven't failed. Go ahead to face the odds and take your very best swing. Convert failures into achievements by reminding yourself that every failure moves you one step closer to victory.
Comments: Add Your Own.

Time:2:26 pm.
Another way to fit weightlifting into your busy schedule is to choose exercises that work several major muscle groups at the same time. Squats or the Leg Press works the quadriceps, hamstrings, buttocks, and calves. Essentially, you will be training four muscle groups at the same time with these exercises.
Comments: Add Your Own.

Time:2:26 pm.
Mood: geeky.
By following a healthy low-fat diet rich in fruits and vegetables you could easily ward off a number of diseases and the use of drugs. Recently researchers concluded, the diet's high mineral levels can help the body get rid of excess salt -- just as diuretics do. It might even prevent the development of high blood pressure and osteoporosis. The American Institute for Cancer Research, recommends a healthy diet based on the Food Guide Pyramid to prevent cancer. Studies have shown that if you keep fat between 10 and 15 per cent of the total calories you consume each day, it's possible to stop and even reverse clogging of the arteries. Diet and lifestyle modification is the first step towards healthy living- a step that need not be ignored.
Comments: Add Your Own.

Sunday, May 25th, 2003

Subject:Avoiding Natural Toxin in Foods!
Time:5:26 pm.
Food contains many natural chemicals that are essential to our health, such as vitamins and minerals. But some foods also contain potentially harmful substances called natural toxins (poisons) that can make you ill or even cause death if eaten in excess. In this edition we will try to discover some of the natural toxins present in food in order to help you avoid the risk of getting sick.

Unripe green tomatoes can contain glycoalkaloids, which are natural toxins that can irritate the gastrointestinal tract. This could cause symptoms such as vomiting and diarrhoea. These toxins arent present in ripe red tomatoes.

If different species of beans, especially red kidney beans and castor beans are eaten not completely cooked, poisoning can occur. Red kidney beans are safe only if soaked for five hours and then boiled vigorously for 10 min in a clean (unsalted) water and simmered until soft (a further 1-11/2 hour). If not cooked properly, they can damage the red blood cells. Canned beans are ready-cooked.

When potatoes sprout, they produce a bitter tasting natural chemical , called solanine, that can cause abdominal pains, diarrhea and in some rare cases even death. The Food Advisory Safety Centre advices against eating green or sprouting potatoes.

Although rhubarb and spinach are both excellent foods and can be safely eaten once or twice a week, but those with kidney stones should avoid them because of high level of oxalic acid, which can aggravate the problem. Rhubarb is also a mild Laxative. The leaves of rhubarb contain large quantities of oxalic acid, which interferes with calcium absorption.

The stones and pips of apricots, plums, cherries, peaches, apples and pears all contain glycosides which if eaten release potentially lethal doses of cyanide.

The range of potential toxins in nature is wide: honey from rhododendrons is highly toxic. The amines in cheese, chocolate, sauerkraut, and wine, tyramine, histamine serotonin, can cause unpleasant reactions in many people. If you enjoy picking mushrooms, learn to recognize the types that could make you ill. Sea food can also be risky- remember to follow the safety precautions.

In the case of natural toxins the remedy is simply avoidance.
Comments: Add Your Own.

Subject:Recipe
Time:5:24 pm.
WATERCRESS POTATO SALAD

Ingredients:

450 g/1 lb small new potatoes, unpeeled
1 bunch watercress
200g/70z/1 1/2 cups cherry tomatoes, halved
30ml/2 tbsp pumpkinseeds
4.5ml/3tbsp low fat fromage frais
1.5ml/1 tsp soft light brown sugar
salt and paprika



Directions:

Cook the potatoes in lightly salted, boiling water until just tender, then drain and leave to cool.

Toss together the potatoes, watercress, tomatoes and pumpkin seeds.

Place the fromage frais, vinegar, sugar, salt and paprika in a screw topped jar and shake well to mix. Pour over the salad just before serving.

Nutritional Information: (per serving)

Energy: 150 Kcals /630 kJ
Fat : 4.15g
Saturated fat: 0.81g
Cholesterol:0.11mg
Fibre: 2.55g
Comments: Add Your Own.

Subject:Hot Tip Fitness of the Week!
Time:5:23 pm.
Include protein every time you eat. By including high quality protein in each meal, you can help stimulate the hormone glucagon. Glucagon can help keep blood sugar balanced and help you burn fat faster. Some of the best high quality, low-fat protein sources include 2% lowfat cottage cheese, eggs and egg whites, fish, chicken, turkey, beef and pork tenderloin, tofu, tempeh, and pure whey protein powder.
Comments: Add Your Own.

Sunday, May 11th, 2003

Subject:Hot Fitness Tip of the Week!
Time:12:03 am.
The best way to slim down in the middle is to do plenty of cardiovascular exercise. Some good examples of this are walking, jogging, swimming, aerobics, bicycling and high-activity sports like racquetball, tennis and basketball. Anything that brings your heart rate to its training zone and keeps it there for at least twenty minutes conditions your heart and burns fat.
Comments: Add Your Own.

Saturday, May 10th, 2003

Subject:Top 10 Truths about Flat Abs
Time:11:58 pm.
Mood: exhausted.
Flat abs can seem like the Holy Grail of fitness-so desirable, so elusive. Crunches? You do them by the dozen. Eat healthy? Absolutely, but despite your efforts, your belly won't budge. Sound familiar? Don't give up so fast. Find out what could be standing between you and washboard abs.

#1.THERE'S MORE TO FLAT ABS THAN CRUNCHES

Crunches can only tone the abs. They cannot get rid of the fat layer that lies on top of the ab muscles. And the only way to lose the fat is to do some form of vigorous aerobic exercise like skipping, jogging, cycling and so on for no less than 30 minutes 3-4 times a week. These exercises are a must rather than an option because they help increase the metabolic rate, causing your body to use up all stored forms of energy, in short, your fat. Aerobics exercises target specific areas of body fat, weight training increases the body's overall metabolic rate, so in a way it enhances the action of aerobics.

#2.CRUNCHES ARE JUST ONE FORM OF AB EXERCISE

What you need to do is a series of exercises that work all the muscles in the abs (the rectus abdominis and obliques) from different angles. There are three so-called "Places of motion". When you bend forward, you work the sagittal plane. Bend to the side and you target the frontal plane. Twist your torso and you hit the transverse plane. A basic crunch only work your muscles through one plane of motion - sagittal - which is why you can do them forever and only see a third of the results. Of course, don't give upon crunches. Incorporate moves that hit the other two angles and your abs will be much leaner.

#3. MIXING IT UP IS A MUST

Even if you've got a fantastic workout, you still need to vary your moves every few weeks. The longer you stick with an exercise programme, the more efficient your body becomes at doing it You end up using less energy and burning fewer calories, and you won't get optimal results. Research shows muscles can adapt in as few as four to five workouts.

Keeping your muscles from getting bored doesn't mean scrounging up an all-new routine, either Constantly making small tweaks to the same moves is enough. For example, instead of placing your hands by your ears when you do crunches, try extending your arms in front of you or do oblique twists on an incline bench rather than the floor.

Exercising while holding a weighted ball or dumbbell is another way to switch things up once you get stronger. Use enough weight so that you can't do more than 15 to 20 reps at a time.

#4. THERE IS SUCH A THING AS A BEER BELLY

Any alcoholic drink can add to the size of your stomach for one very simple reason: Alcohol is dense in calories. Every gram of alcohol contains the same amount of calories as a gram of butter - seven which almost twice as many as a gram of most other carbohydrates of protein. Like other calorie-packed foods. It promotes weight gain.

But there's also evidence that beer, more than other kinds of alcohol, may cause more fat to settle on your belly. Research at the University of North Carolina at Chap I Hill found that among those who had more than six drinks a week, beer drinkers had the highest waist-to-hip-ratios-followed by those who opted for liquor. Wine drinkers had the slimmest waistlines.

#5. JOGGING IS GREAT-BUT WATCH OUT FOR "RUNNER'S POOCH"

During an average run, your body weight rests on one or the other leg about 80 per cent of the time. To maintain balance, your stomach muscles (particularly your lower abs) must stay contracted. They also help hold your torso (which amounts to two thirds of your total body weight) upright as you exercise. Running burns a lot of calories, too - 490 to 1,103 an hour, depending on how fast you go.

The problem with running is that it can work your hip flexors and erector spinae (your lower back muscles) to a greater degree than your abs, If you don't make an effort to stretch these areas, you could develop an imbalance, known as excessive anterior pelvic tilt. This condition, which is more common in women, makes your hips and back so tight that your spine arches into a C shape, causing your belly to pitch forward. The result: Your stomach looks larger than it really is.
Comments: Add Your Own.

Thursday, May 1st, 2003

Subject:Healthy Recipe
Time:10:03 am.
Mood: hungry.
Healthy Pineapple Poppy-Seed Bread

Ingredients:

2 cups whole wheat flour
1/3 cup sugar (brown or granulated)
1 teaspoon baking powder
1 teaspoon baking soda
1 can crushed pineapple in juice
1/3 cup skim milk
1 teaspoon vanilla extract
1/2 teaspoon almond extract
2-3 tablespoons poppy seeds




Directions:

Mix flour, sugar, baking powder, and baking soda in a large bowl. Add the pineapple, (including the juice), milk and extracts. Stir until dry ingredients are moistened. Add poppy seeds.

Lightly coat an 8-x-4-inch loaf pan with nonstick cooking spray (nonfat). Spread batter evenly in pan, and bake at 350 degrees F for 35-40 minutes.

Remove bread from oven, and let sit for 10-15 minutes. Let bread cool on a wire rack before slicing.



Nutritional Information: (Makes: one loaf)

Serving size: 1 slice
Calories: 95
Fat: 1 g
Cholesterol: 0 mg
Protein: 4.5 g
Carbohydrates: 17 g
Fiber: 2 g
Sodium: 105 mg
Comments: Add Your Own.

LiveJournal for Health Issues.

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