Low Fat vs Low Carb

Despite the wild popularity of low carb diets, a new study shows that obese people on low fat diets were able to keep weight off longer than those adhering to low carb diets. In the study, the low-fat diet included less than 30% of daily calories from fat, while the low-carb diet required less than 30 grams of fat per day.


 The study, written by Marion L. Vetter, MD in the "Annals of Internal Medicine," centered around 132 participants averaging 289 pounds each. Every person went on either a low fat or low carb diet for one year, but progress was monitored for three years. The outcome? At six months, the low carb group had lost more weight than the low fat group. But after one year, there was minimal difference between the two groups; the low fat dieters had maintained their weight loss.


Two years after the diets ended, the researchers checked in with 40 people from the low carb group and 48 people from the low fat group. The low carb participants weighed an average of 4.9 pounds less than when they began the diet three years ago. The low fat dieters weighed an average of 9.5 pounds less.


"The differences in weight regain between the two groups probably reflects initial weight loss," Vetter writes. "Participants who lost more weight during the first 12 months tended to regain more weight by month 36."
The study underscores that slow and steady win the race, and a moderate, balanced diet is the best choice of all.


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The Way Up Wishes You a Very Happy & Healthy Thanksgiving

Thanksgiving is here, so our minds have turned
To what time has taught us, to what we've learned:
We often focus all our thought
On shiny things we've shopped and bought.
We take our pleasure in material things,
Forgetting the pleasure that friendship brings.
If a lot of our stuff just vanished today,
We'd see the foundation of each happy day
Is special relationships, constant and true,
And that's when our thoughts go directly to you.
We wish you a Thanksgiving you'll never forget,
Full of love and joy—your best one yet!  By Joanna Fuchs

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Smart Tips for Eating Out

When eating out you still want to be mindful of your dietary goals, and avoid any pitfalls. There are a few things you can do to ensure you stick to your dietary goals:

Pick one starch. Many restaurants present you with bread while you're looking over the menu and waiting for your food, but if you're about to order a starch-heavy dish,then you shouldn't chow down on bread while you wait.

Watch your veggies. How a vegetable is cooked will heavily affect its health rating. If a vegetable is swimming in butter, then it isn't exactly healthy. Likewise, foods that are steamed and grilled will be more healthful than sautéed or fried.

Make limiting your portions easier. If you're ordering a large meal and don't want to overdo it, ask for a to-go box or have half of your meal packed up in advance. That way you won't keep eating out of habit or because the food tastes good.

Treat yourself. If you have an unhealthy favorite, allow that to have a place in your diet (in moderation of course). When you don't feel deprived by your diet, it will be much easier to stick to it and avoid binging.

Eat light. Order appetizer-sized entrees if you're looking to have a small meal, or split several appetizers between friends to increase variety without increasing the amount of food.

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Phenylethylamine HCL, PEA-500 Xtreme

 

"PEA-500 Xtreme contains 500 mg of Phenylethylamine HCL (PEA) per capsule.

PEA is a natural neuromodulator in the brain that helps regulate mood, focus and stress. It is produced by the brain from the amino acid L-Phenylalanine. It is also present in cocoa and certain other foods in small amounts. Low levels of PEA are not thought to cause, but are commonly present in those with depression and ADD/ADHD.


PEA-500 Xtreme can be used by anyone looking to reduce stress or improve mood, focus, concentration, and alertness, whether for school, work, or other purposes.


PEA-500 Xtreme Summary of Benefits:

• Focus
• Stress Reduction
• Mood Support
• Improved Concentration & Mental Alertness"

DIRECTIONS: As a dietary supplement, take 1 to 2 capsules daily or as directed by your healthcare professional.
INFORMATION PROVIDED BY SERIOUS NUTRITION SOLUTIONS


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Glorious Fiber

 Fiber, ahh that lovely, but ever so vague, fiber. "Is this," one may ask, "like the fibers of my pants, or the fiber arts?" No, this is fiber, as in roughage, as in the plant matter in vegetables, grains, and fruits. It must be added that this is far preferable to fiber, as in Metamucil, slippery elm bark, or psyllium husks, though they have their place of value. The advised path is to stick with the fruit, vegetable and grain fibers, at every meal, to support good health and interestingly enough, to help fight cancers.

The fibrous part of plants serves many purposes for the plants and for humans. For instance, the bulk of an orange's vitamin C content is actually in the fibrous white lining of the peel, so eat that for your 'C' rather than drinking orange juice. Eating the 'whole' edible part of the plant ensures that you get the full nutrient content as well as any beneficial medicinal content. Also of great importance is the fact that the plant fiber helps keep your intestines and bowel scrubbed clean of fecal matter and other toxic build-up, which could otherwise poison your body, and even cause cancer.


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Risks of Red Meat

The phrase "metabolic syndrome" is used to describe having three or more high risk factors for developing heart disease or diabetes.  These risk factors include obesity, high triglyceride levels, too  much bad cholesterol, too little good cholesterol, and high blood sugar levels.  Eating two servings of meat per day increases the risk of metabolic syndrome by 26%, according to a study published in Circulation in January of 2008.  Red meat is particularly likely to contribute to this risk. The big danger foods?  Red meat, fried foods, soda, and heavily processed foods.


This is certainly not the only arena in which red meat is associated with health risks.  Red meat eaters are twice as likely to get colon cancer.  Research has also shown a positive correlation between red meat consumption and rheumatoid arthritis and endometriosis.  The frequency of consumption and the source of the  meat, especially conventionally raised meat, both play a role.


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Tush-Tastic

While you may not be able to switch genetics with J.Lo, you can maximize your rear view with these easy additions to your daily routine:

 

1. Take the stairs: Forgo the elevator and take the stairs at the office, at home or at the mall or airport. To really work the glutes, put your complete foot on the stair.

 

2. Sumo squats: Stand with your legs wider than your hips with the toes pointing out. Stand straight and tuck the pelvis under. Plie the knees lowering yourself 3-8 inches depending on your strength. Start with two sets of 10 and increase as you get stronger.

 

3. Lunges: Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the quads and calves.

Healthy Homes, Healthy Bodies

Whether you are working with an existing home, in the process of looking for a home or building your own home, it is important that you look at the health of the home, as it will affect your own health. You have a great deal of control over the health of your surroundings, like whether you fill your refrigerator with organic food or conventionally grown foods. This same control exists for your home as well. Two healthy home considerations should be indoor air quality and building materials.


Indoor Air Quality. Indoor air quality is important to consider for a number of reasons, including: allergy issues, moisture and mold issues, and potential radon or carbon monoxide issues. EPA studies have shown that air pollution is sometimes 2-5% higher in homes than what is outside. Improper ventilation and an unsealed crawlspace are two examples of where one might look to solve indoor air quality issues.


Building Materials. Nobody wants a home full of formaldehyde, VOCs (volatile organic compounds), toxic gases, and surfaces that attract mold. This means that everything from flooring, sub-flooring, insulation, drywall, paint, counter-tops, cabinets and adhesives all need to be considered. There are many ways to avoid toxic building materials in your home, as long as you are educated about your options. If you are building a home, you can work healthy from the ground up; existing homes can often benefit from material upgrades and there are a number of fixes that allow you to make your home safer and healthier without having to rebuild it!

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Burn More Calories!

Ready to rev up your routine and burn more calories? The two main factors in doing so are your metabolism and your workouts.  Here are a few tips on how to keep those both in tip-top shape:

 

Drink green tea: Replace coffee with green tea for an extra kick to calorie burning, and for some added antioxidants.

 

 

Shake things up: If you're bored with your workout, your body probably is too. Try interval training. If you're running, run one minute fast for every two minutes at your regular pace. Likewise with biking or swimming. You can also add some weights or other muscle building exercises in during your cardio time.

 

Find more fun activities that increase health: Look into mountain biking, dance classes, recreational sports teams, etc.

 

Drink water: If it helps, put four or five rubber bands around your wrist, and for each sixteen ounce bottle of water you drink during the day, take one off.

 

Move around: Even fidgeting can help you to burn calories, so if you're stuck sitting, tap your feet, drum your fingers or do exercises in your chair.

 

Increase Outdoor Activity: take your exercise routine outside and you'll be amazed how much more energy you have to devote to it!

Why Improve Flexibility?

Whether you're naturally flexible or someone who really wishes they could still bend over and touch the floor with their legs straight, increasing your flexibility is beneficial to your health. Think you can be in truly great shape without flexibility training? Think again.

 

Flexibility:

• Improves your posture
• Increases nutrient and blood flow to body tissues
• Improves athletic performance
• Decreases stress on your joints
• Decreases the risk of injury during activity
• Improves muscular coordination
• Prevents and/or reduces back pain
• Reduces sore muscles
• Increases your enjoyment of physical activity

To increase your flexibility, start with simple steps.  When you wake up in the morning, do a few light stretches in bed before you get up.  Stretch your body lengthwise and to either side.  Roll your wrists and ankles through their full range of motion.  Do a few simple back stretches (yoga cat and cow postures are a great way to start your day).  Take stretch breaks at work to extend your legs and always warm up and cool down before exercising.  Without any extra flexibility training, you can be well on your way to a healthier, more flexible body.

Post Workout Smoothies

Drinking smoothies is one of the best ways to quickly get easily-absorbed nutrients into your body after a workout. Time is truly of the essence when refueling your body post-workout; using a smoothie, which is liquid and therefore more easily broken down, is a great way to go.

 

Green power smoothie:

1 cup liquid - water, juice, or soy/rice milk

1 scoop protein powder

1 serving greens product (Greens+ is a highly recommended option)

1 frozen banana

1/4 cup frozen blueberries

 

Almond butter fruit smoothie:

1 cup liquid- water, juice, or soy/rice milk

1 scoop protein powder

2 tablespoons almond butter

1 frozen banana

1/4 cup strawberries

1/4 cup frozen blueberries

 

By using frozen banana you eliminate the need for ice, and by freezing the blueberries you increase their antioxidant power. Whey or hemp proteins are especially easy for the body to digest, so look for a protein powder based on that criteria. You can use any kind of fruit in making your smoothie, so get wild and have fun!





SUMMERTIME AND THE LIVING IS EASY

BUT NOT FOR OUR ANIMAL FRIENDS!

Did you know that dogs and cats can suffer from the same problems that humans do? These problems include overheating, dehydration and even sunburn.

Here are 14 tips from “The American Society for the Prevention of Cruelty to Animals (ASPCA)” to help keep your pets happy and healthy this summer.

1. A visit to the veterinarian for a spring or early summer check-up is a must; add to that a test for heartworm, if your dog isn’t on year-round preventive medication. Do parasites bug your animal companions? Ask your doctor to recommend a safe, effective flea and tick control program.

2. Never leave your pet alone in a vehicle—hyperthermia can be fatal. Even with the windows open, a parked automobile can quickly become a furnace in no time. Parking in the shade offers little protection, as the sun shifts during the day.

3. Always carry a gallon thermos filled with cold, fresh water when traveling with your pet.

4. The right time for playtime is in the cool of the early morning or evening, but never after a meal or when the weather is humid.

5. Street smarts: When the temperature is very high, don’t let your dog standing on hot asphalt. His or her body can heat up quickly, and sensitive paw pads can burn. Keep walks during these times to a minimum.

6. A day at the beach is a no-no, unless you can guarantee a shaded spot and plenty of fresh water for your companion. Salty dogs should be rinsed off after a dip in the ocean.

7. Provide fresh water and plenty of shade for animals kept outdoors; a properly constructed doghouse serves best. Bring your dog or cat inside during the heat of the day to rest in a cool part of the house.

8. Be especially sensitive to older and overweight animals in hot weather. Brachycephalic or snub-nosed dogs such as bulldogs, pugs, Boston terriers, Lhasa apsos and shih tzus, as well as those with heart or lung diseases, should be kept cool in air-conditioned rooms as much as possible.

9. When walking your dog, steer clear of areas that you suspect have been sprayed with insecticides or other chemicals. And please be alert for coolant or other automotive fluid leaking from your vehicle. Animals are attracted to the sweet taste, and ingesting just a small amount can be fatal. Call your veterinarian or the ASPCA Animal Poison Control Center at (888) 426-4435 if you suspect that your animal has been poisoned.

10. Good grooming can stave off summer skin problems, especially for dogs with heavy coats. Shaving the hair to a one-inch length—never down to the skin, please, which robs Rover of protection from the sun—helps prevent overheating. Cats should be brushed often.

11. Do not apply any sunscreen or insect repellent product to your pet that is not labeled specifically for use on animals. Ingestion of sunscreen products can result in drooling, diarrhea, excessive thirst and lethargy. The misuse of insect repellent that contains DEET can lead to neurological problems.

12. Having a backyard barbecue? Always keep matches, lighter fluid, citronella candles and insect coils out of pets’ reach.

13. Please make sure that there are no open, unscreened windows or doors in your home through which animals can fall or jump.

14. Stay alert for signs of overheating in pets, which include excessive panting and drooling and mild weakness, along with an elevated body temperature.

And for further information on how to keep the rest of your family healthy this summer, please see Dr Slagle’s “STAY HYDRATED & HEALTHY THIS SUMMER” newsletter.

ENERGIZING ASPECTS OF NATURE

 Nature can be soothing, healing, energizing and inspiring.  Summer gives you more opportunities to be out & about appreciating the beauties of our universe.

Research has found that spending as little as 20 minutes per day in nature was enough to significantly boost physical and mental strength and energy levels.

Richard M. Ryan, from the University of Rochester conducted a series of five studies to determine the value of being outdoors on subjective vitality (a positive feeling of aliveness and energy).

 

This series involved 537 college students and showed the students consistently felt more energetic when they spent time in natural settings or imagined themselves in such situations.

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SAFELY WARD OFF BUGS & MOSQUITOS

 Bug spray aside, you can help keep mosquitoes from zeroing in on you as their next victim. Considering that they carry diseases, this is one easy way to stay healthy.


Wear lighter clothes. Mosquitoes show a preference towards darker colored clothes.
Go for patterns. Stripes, floral patterns, plaids and other patterned materials are more likely to deter mosquitoes.


Avoid being too sweet. What you eat affects your natural smell. Eating more garlic can help prevent mosquito bites – but too much sugar in your diet and you may be sought after for the sweet taste.


Change the way you smell. Your perfumes, laundry soap, and shampoo might all be contributing to the reasons for mosquitoes being so into you – change things around until you discover the culprit.


Click this link for Homemade Mosquito Repellent: {Recipes}  


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How Many Deaths are Caused by Medications?

The number of medication related deaths is hard to clarify for obvious reasons, including the fact that only a fraction of medical errors are reported.  How many doctors, hospitals, or drug companies want to admit their activities contribute to death statistics?  They have a strong incentive not to identify  drug events.  They have a strong incentive to avoid medical legal consequences.  You can believe the number we actually know about is considerably scaled down.

 There are 2 categories of drug hazards:  Errors in medication dosing

 & adverse drug reactions (ADR’S).  ADR’s cause more problems than medication  dosing errors. The information & statistics vary widely, though all are unsettling.  

 

The 1998 Journal of the American Medical Association reported  106.000 yearly deaths from drug side effects in American hospitals . These deaths  are only in hospitalized patients and represent  a small percentage of those at risk since most fatal medication errors occur at home.  It is easy for medication to not be perceived as the culprit unless an autopsy and toxicological studies are performed.  Without such clarification the cause of death can easily be listed as any other condition from which the patient may have suffered.

 

From 1998-2005, 467,809 known medication related deaths were reported to the FDA.  The FDA only finds out  about such instances when no cover up or avoidance of facts is possible.

 

The National Academics Office of News & Public Information reports medication errors injure 1.5 million Americans yearly.

 

Gary Null, reports in his book, Death by Medicine  that 783,936 Americans die yearly from conventional medicine mistakes. If this is true it would move medication related deaths to the number 1 cause of death in the United States.

 

Will these numbers increase with more people in the United States having access to health care? After all health care in the United States has been more about making drugs available to everyone, than it has been about education, proper diet, lifestyle changes,  exercise and alternative non drug methods of treatment. 

 

Can we expect better from the new Health care bill when we know the pharmaceutical industry controls congress?  For more information on the relationship between the government and drug companies, see the book The Truth About the Drug Companies: How They Deceive Us and What to Do About It  by Marcia Angell M.D.

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Health Benefits of Green Tea

An ancient Chinese proverb praises the benefits of Green Tea, saying “It is better to be deprived of food for three days, than tea for one.” Used as a Chinese medicine for over 4000 years, green tea is now believed to be helpful in preventing and treating a variety of maladies from helping to raise levels of “good” cholesterol (HDL), rejuvenating aging skin, decreasing gas buildup, promoting digestive health, and maybe even helping green tea drinkers burn more fat by improving metabolism.

 

Green tea is packed with antioxidants that are preserved because of the minimal processing green tea requires. These antioxidants eliminate free radicals that can damage cells and even DNA. Multiple studies have shown green tea’s ability to prevent various types of cancer, and help lower cholesterol and blood pressure. Other studies have shown that green tea can help regulate glucose in the body, impeding the development of diabetes and slowing down diabetes after onset.

 

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5 Steps to a Balanced Life

1. Get good quality sleep and enough of it:

The effect that sleep deprivation has on a person is well documented, and sleeping even one less hour than needed per night will decrease your coordination, concentration, and ability to focus. Also, when you are sleep deprived, you are more likely to overeat, falsely looking for food energy to make up for lost sleep.  

 

If adequate sleep is an issue for you, be sure to make transition time in the evening to prepare for sleep by having an unwinding or relaxing ritual, such as several hours of relaxing, calming reading material, music, or other soothing activities.  Do not race up to bedtime with agitating TV shows or other stimulating activities.  Your body needs time to unwind from the busyness of the day and to withdraw from the hyperstimulation of our world.  . And, by the way, sleep needs to happen in the dark. Even a small amount of light can prevent melatonin production in the body. For more information, please read my  melatonin newsletter. 

 

And, if needed to help you achieve a good nights sleep, two of my favorite natural sleep aids are Kavinace & Tryptophan .

 

2. Eat healthy, eat slowly:

 Not only is it important that you eat healthful whole foods and avoid processed foods as often as possible, you should also make time for yourself to make, or procure meals and consume them in leisure.  It is important to eat slowly, chewing each mouthfull of food until it is completely pulverized and liquid, before swallowing it.  This practice alone, will help you with weight control,  help you to extract more nutrients from your food, and decrease indigestion and other gastrointestinal symptoms. 

 

Surprisingly, diet sodas often add to weight gain so better no sodas at all.   Use green tea for your non water drinks when trying to lose weight. Green tea helps to stimulate metabolism.  Use NuNatural NuStevia for your sweetener as is a non bitter stevia product.  Stevia is blood sugar stablizing.

 

If persistent weight problems plague you and nothing seems to help you lose weight, you could havefood allergiesorcandida interfering with your weight loss efforts.

 

If you need to lose more than 20 pounds, you may want to look into using Mediral HCG drops to help with this.  You can find details of the HCG diet by searching the internet.  For more about the details of this weight loss concept see Dr.Simeons discussion about how weight loss works with HCG at

 http://www.thehcgdiet.com/pdf/pounds-and-inches-by-dr-a-t-w-simeons.pdf

 

You may not have time to make three gourmet meals for yourself, but that’s ok. Having a fruit and protein smoothie for one meal is perfectly acceptable, as is preparing foods such as soups, stir-fries, rice and vegetable dishes, etc., to take with you for lunch. Try to consume all cooked foods within 12 to 34 hours of preparing them. Many also do very well with only 2 meals daily.

  

3. Make time for yourself:

It is essential for your well being that there is time in your schedule for you to you devote to yourself. How you use that time is up to you – whether you spend that time pursuing healing therapies, taking long walks in the park, playing games, playing with a child or pet, listening to calming beautiful music, knitting sweaters, reading books, or relaxing in your bathtub, the important thing is that you find the time for yourself….to just be in the moment with whatever is your relaxation.

 

4. Be regularly active:

 Adapt a routine of physical activity that you enjoy. Stress relieving activities such as yoga, swimming, walking, running, dancing , tai chi, a favorite sport,  are to the benefit of everyone. Create a regular schedule, write down when and how you will exercise, just as you schedule other activities in your daily life.  If not, you may  find  at the end of the day you have totally forgotten to treat yourselves to the hoped  for  physical activity.

 

5. Spend time in the company of others whom you enjoy:

If you don’t have as much social time in your life as you would like, find new activities, join new groups, or begin creating more time to spend with your friends. The benefits of friendship and a support system are numerous and include increased longevity and health.

 

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Stay Fit without Breaking the Bank

Getting fit is something on many people’s to-do list, but a similar number of people have money saving goals as well. It can be hard to make the two goals fit when getting fit so often comes in the guise of spending money on gym memberships, personal fitness trainers, special workout gear and clothing, dietary supplements, etc. The following are several ways in which you can focus on your fitness goals without jeopardizing your financial goals:

 

Join gyms when they are running a special. You can also attempt to negotiate a discounted rate. Sometimes you can get discounts through affiliate programs with other groups, or you can find limited memberships available that are good during certain hours only or limit the locations you can visit.

 

Bike to work. You will get in shape and save money on a daily basis. Some companies even offer incentives to their employees who bike to work. If work is too far away, try organizing outings with friends, like bike rides in the park. You get a workout and you won’t be tempted to make plans that involve spending money on food, coffee, or shopping.

 

Make the most of your home gym. You don’t need big fancy equipment or a personal trainer. From resistance bands to Wii Fit to home workout videos, you should be able to find plenty of exercises that never require you to leave your living room.

 

Workout in the name of charity. Entry into charity runs, marathons, triathlons, and similar events can be pricey, but if you coordinate with a nonprofit organization to raise money for them then you can usually enter for minimal cost. Not only will you have a little built-in motivation and a cheering section, but you’ll be able to make a difference by raising money and awareness for your cause.

 

Know when to spend your money and when to save it. A good pair of running shoes, an mp3 player, a portable heart monitor, and cold weather running gear. All of these things can be very valuable things to spend your money on because they help keep you on your path to fitness. Spending some money on your goal will likely be necessary; just make sure that you’re not needlessly shelling out bucks for something you won’t need or use.

 

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Healthy Pregnancy

Being pregnant comes with a lot of perks – but it also comes with risks. Take care of your growing

baby and your own body. Having a healthy pregnancy doesn't have to be hard.

Here's what it takes:

 

1. Have a trusted practitioner. Whether its a Certified Nurse Midwife, an Obstetrics Doctor, or another trained professional, make sure that you are visiting with someone for regular checkups during your pregnancy.

 

2. Take a prenatal vitamin. Start taking a prenatal vitamin a few months before you conceive.

 

3. Eat healthy. During pregnancy, follow the 80/20 rule – if 80% of what you eat is completely healthy, then you can have fun with food for the other 20%. Watch your weight gain and stay on track – and remember that you are providing nutrition for two!

 

4. Exercise – a daily 30-minute walk, or other gentle exercise will keep you from gaining too much weight and will move your pelvic muscles and joints, which prevents stiffness and will help the pelvic region to be more flexible during birth.

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At Work Toning Moves

Adding some exercise into your workday has been shown to help you think more clearly, focus better, and do your job well. By learning how to add a few body toning exercises to your work time, you will get ahead both in your career and in your fitness goals.

 

For most of us, a cubicle or an office is plenty of room. Convenience is the key to this particular workout.

 

To begin, get warmed up a little, especially if you’ve been sitting for a long period of time. Roll your neck around a little and then move your arms in circles. This will help get the blood moving and ready for a few simple strength training movements. Here is a simple routine to start you off:

 

Upper body push aways – Place your hands on your desk when you’re sitting close to your desk and then push your body away. Admittedly, this works much better if you have a rolling chair. If you have a stationary chair, you can lean into your desk and away from it when you’re pushing.

 

Sitting crunches – Move your chair away from your desk and stretch your legs out from under your chair away from your body. Try to bring your knees into your stomach and then back down without touching the ground. If you have wheels on your chair, be sure you’re holding onto something so you don’t roll away.

 

Stand ups – Moving your chair even farther from your desk, try getting up from your chair, but only slightly. You want to raise yourself up just a few inches and then move back down if you have. Support your hands on the edges of your chair to make this easier.

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30 Day Fitness Plans

Are you looking to jump start your fitness routine, or just start a fitness routine, period? If so, it is important to remember that you need to create a regimen that will be sustainable for the long term. By developing good habits around your exercise plan and working with a plan that is actually doable, both physically and for your time schedule, you boost your chances of sticking with the new plan.

To start, you should chose a fitness plan that appeals to you. Are you interested in cardio and weight training? Yoga or pilates? Walking or running? Once you know what you’d like to start with, honestly evaluate your current physical condition and your health. Those with health conditions would do well to consult their physician about any limitations or risks they need to take into consideration.

Here is a quick peek at a 30 Day Fitness Plan focused on walking:

 

First week: Take a 15 minute walk five days of the week. Keep the pace gentle and remember to stretch each time.  This is building up your baseline.

 

Second week: Take a 20 minute walk five days a week. Amp the pace up to moderate after the first five minutes of your walk (you should still be able to converse, but not sing). Keep stretching, and add an abdominal exercise routine 3x per week.

 

Third week: Take a 25 minute walk five days a week. Keep at a moderate pace.  Continue stretching and ab workouts.

 

Fourth week: Take a 30 minute moderate-paced walk five days a week. Continue with stretching and ab workouts.

                                                    

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Healthy Decadence

Dessert for Breakfast? Why not, with this sweet treat that is low fat, low calorie and full of fiber.

 

Chocolate Cornmeal Waffles

Ingredients:

3/4 cup stone-ground cornmeal

3/4 cup all-purpose flour

1/2 cup unsweetened cocoa powder

1/4 cup granulated sugar

1 oz semisweet chocolate, finely grated

2 teaspoons baking powder

1/2 teaspoon salt

3/4 cup 2% milk

1/3 cup vegetable oil

1 teaspoon vanilla extract

2 large eggs, separated

Vegetable oil cooking spray

1/4 cup nonfat vanilla frozen yogurt (per square)

1 tablespoon chocolate sauce (per square)

Fresh raspberries (optional)

Confectioners’ sugar (optional)

 

Directions:

Heat waffle iron. Combine first seven ingredients in a bowl. Stir in milk, oil and 1/2 cup water until just combined. Add vanilla, but don’t stir. Add yolks to batter; stir until just combined. Beat egg whites in another bowl until they just hold firm peaks; fold whites into batter until combined. Coat waffle iron with cooking spray. Cook batter in batches, three to six minutes. Break waffles into four pieces; top each square with frozen yogurt and drizzle with chocolate sauce. Garnish with raspberries and confectioners’ sugar, if desired.

 

Nutrition Facts:

245 calories per square (with frozen yogurt and sauce), 41.1 g carbs, 2 g fiber, 7.3 g fat (1.5 g saturated), 4.8 g protein

 

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Nutrients to Support a Healthy Heart

Since heart disease is the number 1 cause of death in the U.S., those of us oriented toward prevention can adjust our lives to improve heart function.

While doing some nutritional research I came across an article published in the Journal of the American College of Cardiology 2001;37;1765-1774 titled "Chronic Heart Failure & Micronutrients"

Heart failure is usually preceded by any of the following:  coronary artery disease, heart attack, hypertension, cardiomyopathy ( a disorder of the heart muscle).  Other more obscure less recognized precedents are nutritional deficiencies, hidden infections, drug side effects, inflammatory disorders of the heart, heavy metal toxicity, abnormal heart rhythms, hyperthyroidism, hypothyroidism, faulty heart valves, congenital heart disease, diabetes, severe anemia, emphysema, to name some but not all causes.

What we do know is that a specific deficiency of Selenium, Calcium or vitamin B1 can directly cause heart failure.

 The article about nutrients affecting Heart Failure also mentioned the importance of Vitamins C, E, B6, B12 & Folic Acid, Carnitine, Co-Enzyme Q10, and Creatine.  I will add that Magnesium, Potassium, Copper, Resveratrol and vitamin D  are also relevant re keeping the heart healthy.

 

The article I have been citing concluded there was "sufficient evidence to support large-scale trials of dietary micronutrient supplementation in Heart Failure."

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Choose The Right Carbs

Carbohydrates are necessary for good health. They are, in fact, the body’s preferred energy source. They key lies in choosing the right carbohydrates. Not all carbs are created equal, after all. Whole grains, fruit and vegetables are clearly superior to candy and sweets, even if both do technically contain high amounts of carbs. It is, after all, about the whole package. First, a quick note: the phrase “whole grain” does actually refer to the grain itself in an unbroken and unprocessed state. Do not be mislead! Whole grain flour is not a whole grain, and while it’s a better choice for flour it is still inferior to the whole grain itself. Here are a few examples of good carbohydrate choices:

• Mixed grain salads. You can add beans in for a little extra protein.

• Oatmeal with seeds and dried fruit is a great way to start the day. Plus, oatmeal is a nerve tonic, which is great for calming jitters.

• Combining fruit and yogurt in a smoothie brings together sweet carbs and healthy protein and calcium – perfect for a meal on the go.

• Sweet potatoes have the carbohydrate power of other potatoes without the glycemic drawback. They are rich in potassium, beta carotene, B6 and Vitamin A.

• Homemade whole-wheat flour muffins with wheat germ for immune boosting zinc and fresh berries for their antioxidant power.

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Benefits to Improving Your Flexibility

Whether you’re naturally flexible or someone who really wishes they could still bend over and touch the floor with their legs straight, increasing your flexibility is beneficial to your health. Think you can be in truly great shape without flexibility training? Think again.

Flexibility:

• Improves your posture
• Increases nutrient and blood flow to body tissues
• Improves athletic performance
• Decreases stress on your joints
• Decreases the risk of injury during activity
• Improves muscular coordination
• Prevents and/or reduces back pain
• Reduces sore muscles
• Increases your enjoyment of physical activity

To increase your flexibility, start with simple steps.  When you wake up in the morning, do a few light stretches in bed before you get up.  Stretch your body lengthwise and to either side.  Roll your wrists and ankles through their full range of motion.  Do a few simple back stretches (yoga cat and cow postures are a great way to start your day).  Take stretch breaks at work to extend your legs and always warm up and cool down before exercising.  Without any extra flexibility training, you can be well on your way to a healthier, more flexible body.


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