Spring is just beginning and it's a great time to get out of the house and back in shape. Exercise will not only help you kick off the winter blues and blahs, it will also get you on the right track to lose weight and improve your health—right in time for warmer weather. Take these 5 post-winter workout tips.
1. Cardio Burns Calories
The number one cause of weight gain is inactivity. Evolution shaped our metabolic functions for a life on the move, but today we live more sedentary lives. Consider that our ancestors were hunter gatherers who spent most of their natural lives walking long distances to gather food, chase prey, and sometimes be chased. Nowadays, we're eating more and moving less. When you take in too much energy in the form of food, but don't burn it up in the form of exercise, your body stores the energy, or calories, for a rainy day—bad news for your waistline and long-term health.
Speed up your metabolism and burn excess calories with cardiovascular activities like walking, biking, aerobics, lap swimming, tai chi, and yoga stimulate the metabolism. Anything that gets your heart pumping will burn calories. If the conventional gym membership doesn't appeal to you, what about dancing, rollerblading, jumping on a trampoline, golfing, or gardening?
Whatever you choose for physical activity, you should be practicing it in your optimum zone. A healthy range of heart rate during exercise for the average person is between 90 and 120 beats per minute. A sports medicine specialist or trainer can help you find your individual ideal range of heart rate.
If weight loss is your goal, try taking B-Slim, a nutrient-rich dietary supplement designed to be part of a sensible overall weight management program.
2. Work Up to Your Workout
From my research and clinical experience, I believe that it is best to exercise 4 times or more per week, for 30 minutes. If you are just completely out of shape for whatever reason, start your exercise program gently and gradually. You may want to exercise only five minutes a day to start with, but the key to results is to do it every day. Incrementally increase the time you exercise by adding five additional minutes each week. By the end of the sixth week, you'll be up to 30 minutes-and feeling incredibly good!
3. Weight-bearing exercise
As you are working out your heart and burning calories, don't neglect your bones and muscles. Moderate load-bearing exercises are essential for bone density and muscle strength, which becomes especially important as we age. Add to your exercise routine: 20 minutes of weight-bearing exercise, 3 or 4 times a week. As with muscles and muscle tone, you have to use it or lose it. Work your bones and they'll stay strong. Weight-bearing exercises include walking, working out on elliptical machines, aerobics, and resistance training with light weights to develop bone mass density.
Consider supplementing your bone building with Dura-Bone, which contains bone and tendon-strengthening Chinese herbs.
4. All-in-one exercises
Take up tai chi for one-stop-shopping: cardio benefits, improved balance, bone building, and stress management. An ancient choreographed meditative exercise that is increasingly popular outside of China, tai chi is a gentle low-impact activity that yields all the major benefits of exercise without putting strain on your body. Do it 30 minutes a day, three times a week, and you will have balance physically, emotionally, and spiritually.
Water workouts are another way to get all the benefits of exercise with one activity. Not only is swimming a great form of cardiovascular exercise, it also can help fight osteoporosis. For people that find themselves disabled by worn knees and hips, water acts as the perfect cushion for joints. Check out your local health club for water exercise classes.
5. When exercise is too much of a good thing
Some exercise aficionados go from spinning exercise to power yoga to running on treadmill machines, with barely a break in between. There is a point at which more exercise will exhaust and damage your cells and system instead of energizing and repairing them. The name of the game is to only exercise to the point that it makes you feel good. If you feel tired and achy instead of energized 15 minutes after your exercise session, you are going beyond the limit of what is healthy for you.
Another unhealthy exercising pattern is the "weekend warrior"—people who don't exercise much during the week but go to the extreme on weekends, engaging in vigorous physical activities like mountain biking or high-impact aerobics. There is nothing wrong with these intense activities, but when they are done infrequently, they often lead to injuries. Many studies show that regular, moderate exercise does more for your health and waistline than periodic intense workouts.
I hope this article helps you finds you on the road to fitness!
May you live long, live strong, and live happy!
Saturday, March 28, 2009
Fish may be brain food for teenage boys
Teenage boys who regularly eat fish may be doing their brains some good, a new study suggests.Swedish researchers found that among nearly 5,000 15-year-old boys they surveyed, those who ate fish more than once per week tended to score higher on intelligence tests three years later.
The findings, published in the journal Acta Pediatrica, add to evidence that fish may indeed be brain food.
Researchers believe that the omega-3 fats found in fish -- particularly oily fish like salmon, mackerel and, to a lesser extent, albacore tuna -- are important to early brain development and to maintaining healthy brain function throughout life.
Past studies have found, for instance, that children whose mothers who ate fish regularly during pregnancy tend to have higher intelligence scores than their peers, and older fish-eaters have been shown to have a lower risk of cognitive impairment.
The new study appears to be the first large-scale one to look at the effects of fish on teenagers' intelligence, lead researcher Dr. Maria Aberg, of Goteborg University, told Reuters Health.
This is important, she explained, because the late-teens are a critical period for the brain "plasticity" that underlies intelligence and emotional and social behavior. Plasticity refers to the brain's ability to reorganize the connections among cells in response to normal experience, like learning a new skill, or to injury.
The findings are based on data from 4,792 male adolescents who completed detailed questionnaires on diet and lifestyle when they were 15 years old, then underwent standard intelligence tests when they were 18.
On average, Aberg's team found, those who ate fish more than once per week scored higher than those who ate fish less than weekly. This remained true when the researchers accounted for several other factors that influence both children's diets and their intelligence scores -- like parents' education levels and the family's socioeconomic status.
"These findings are significant," Aberg said, "because the study was carried out between the ages of 15 and 18, when educational achievements can help to shape the rest of a young man's life."
It's too soon to make specific diet recommendations for teenagers, according to the researcher. "But for the time being," she said, "it appears that including fish in a diet can make a valuable contribution to cognitive performance in male teenagers."
SOURCE: Acta Pediatrica, March 2009.
The findings, published in the journal Acta Pediatrica, add to evidence that fish may indeed be brain food.
Researchers believe that the omega-3 fats found in fish -- particularly oily fish like salmon, mackerel and, to a lesser extent, albacore tuna -- are important to early brain development and to maintaining healthy brain function throughout life.
Past studies have found, for instance, that children whose mothers who ate fish regularly during pregnancy tend to have higher intelligence scores than their peers, and older fish-eaters have been shown to have a lower risk of cognitive impairment.
The new study appears to be the first large-scale one to look at the effects of fish on teenagers' intelligence, lead researcher Dr. Maria Aberg, of Goteborg University, told Reuters Health.
This is important, she explained, because the late-teens are a critical period for the brain "plasticity" that underlies intelligence and emotional and social behavior. Plasticity refers to the brain's ability to reorganize the connections among cells in response to normal experience, like learning a new skill, or to injury.
The findings are based on data from 4,792 male adolescents who completed detailed questionnaires on diet and lifestyle when they were 15 years old, then underwent standard intelligence tests when they were 18.
On average, Aberg's team found, those who ate fish more than once per week scored higher than those who ate fish less than weekly. This remained true when the researchers accounted for several other factors that influence both children's diets and their intelligence scores -- like parents' education levels and the family's socioeconomic status.
"These findings are significant," Aberg said, "because the study was carried out between the ages of 15 and 18, when educational achievements can help to shape the rest of a young man's life."
It's too soon to make specific diet recommendations for teenagers, according to the researcher. "But for the time being," she said, "it appears that including fish in a diet can make a valuable contribution to cognitive performance in male teenagers."
SOURCE: Acta Pediatrica, March 2009.
Friday, March 27, 2009
Going Up! 7 Pointers to Lift a Bad Mood
No one can live a long and healthy life without the will to go on; sometimes mood swings can make us feel that life is too much for us.
A bad mood not only gives you a gloomy outlook, it also lowers your immune function, leading the way to illness. Here are some suggestions to lift your mood, your spirit, and your health.
1. A Laughing Matter
"Laugh Therapy," pioneered by Norman Cousins, has turned out to have real substance. Research has discovered that laughter and joy boost immune functions, especially the production of the natural killer cells that help defend the body from illness and cancer.
Laughter also increases the release of endorphins - compounds that give you a sense of well-being - in your brain. Without a doubt, joyful people liver longer and healthier lives. So read your favorite comics, watch your favorite comedies, and laugh it up!
2. Amino Acid for Restored Mindset
When an imbalance or deficiency is creating a bad mood, the Europeans use supplements of a natural compound found in human cells to regulate mood and restore a healthy mindset. SAMe (S-adenosyl-L-methionine) is produced from methionine, an amino acid that plays a role in the production of uplifting neurotransmitters like serotonin and dopamine.
One study indicated that SAMe worked on patients who had unsuccessful results with conventional antidepressants. To get a boost from SAMe, take a supplement combining it with vitamins B6 and B12.
3. Hands-On Healing
Human touch increases the production of endorphins, growth hormone, and DHEA, all of which lengthen your life span and lower the negative impact of stress. Studies have found that patients who are regularly touched recover faster than those who are not touched. So give someone a hug and feel both of your moods improve.
4. Boost Your "Youth Hormones"
You don't need pills to flood your body with a rejuvenating flood of growth hormones. Research has found that doing squats and leg presses will greatly increase your natural production of the "youth hormone". Increased growth hormone translates to an elevated mood, among other physical benefits. Keep it up with weight training, knee bends, push-ups, and rowing.
5. Take a Bracing Breath
Breathing correctly is important for dispelling the toxins and wastes from your body; in fact, it is estimated that we expel only about 30 percent of toxins in our bodies through the bowels and bladder-the rest is all respiratory. Breathing is also a great way to clear your mind, boost your energy, and improve your mood. Practice deep, slow, rhythmic, breathing daily with mind-body disciplines such as tai chi, yoga, qigong, and meditation.
6. Smell the Joy
Research has shown that smell has a definite impact on our bodies and minds. When you stimulate the olfactory nerves inside your nose, you activate the limbic system of your brain, which is associated with moods and memory. This concept is instrumental to aromatherapy, a natural health tradition that makes use of the healing powers of plants with strong scents.
7. Feel Fine with Flowers
There is a reason that flowers are the traditional get-well gesture. Colorful flowers have a powerful influence on moods; they can uplift a patient's mood and even combat stress. One study found that during a five-minute typing assignment, people sitting next to a flowering bouquet were more relaxed than those who sat near foliage-only plants.
Flick your switch off for Earth Hour
Do you want to show you care about energy conservation? Simply switch off your lights on March 28 from 8:30 to 9:30 p.m., local time.
This is Earth Hour, and Saturday is the third annual worldwide event. Earth Hour is both a symbolic act and the start of a practical habit.
Millions of homes and businesses and hundreds of major landmarks will go dark for one hour to show that energy conservation is important and to send this message to political leaders attending the United Nations Climate Change Conference in December 2009.
At the same time, Earth Hour reminds each of us how easy it is to conserve -- just turn off non-essential lights and electronics to reduce our own power consumption.
Lighting accounts for about 11 percent of a typical American home's energy bills, while computers and electronics add another 9 percent. So by shutting off these things when we're not using them, we can lower our load significantly.
Get into the habit this weekend with one hour in the dark. Make it fun by having dinner by candlelight, taking a stroll under the stars, or playing card games by a fire. The Daily Green has a few entertaining ideas for consenting adults too.
Earth Hour started in Australia and is sponsored by the World Wildlife Fund. Anyone can participate -- check out the website for details. At last count, 2,400 cities across 82 countries have officially signed up. 195 of these cities are in the United States.
Some famous buildings will be going dark on Saturday including: The Empire State Building in New York City, the Eiffel Tower in Paris, the St. Louis Gateway Arch, the Sydney Opera House, the Sears Tower in Chicago, Seattle's Space Needle, the Great Pyramids and Sphinx in Egypt, the Golden Gate Bridge in San Francisco, and Broadway theater marquees in New York City.
Even the flashy Las Vegas Strip will turn dark for an hour. Of course, the slot machines inside casinos will stay on, but almost all of the buildings and marquees on the Strip itself will be dark during Earth Hour.
For the very first time, the famous "Welcome to Las Vegas" sign will go off. Spokespeople say that Vegas lights have dimmed for a minute when a local celebrity dies, but the Strip and the sign have never gone dark for a full hour.
Other businesses are flicking the switch too. The golden arches at McDonald's in New Zealand and Canada will go dark, saving more than 10,000 kilowatt-hours for our neighbor to the north. The Canadian chain says it has also saved 3.1 million kilowatt-hours of energy through improved lighting, heating, and ventilation.
Both Nashville and Los Angeles are U.S. sponsor cities, so the Nashville Predators and the L.A. Kings hockey teams agreed to reschedule their game in Nashville to 5 p.m. The game should end around 7:30 p.m. with plenty of time for the arena to turn off the lights.
Blackberry addicts can log on before Earth Hour to a special website from Research in Motion. The company is encouraging fans of the mobile device to log-off for an hour and enjoy the silence.
You can even download a free iPhone game to remind you -- in advance -- to turn off the lights on Saturday. Anything to get the idea across, right?
Auto insurance company Esurance will offset your car's CO2 emissions at no extra cost if you buy an auto policy before Earth Hour. Of course, the kindest thing you can do for the planet is to drive less often.
Check out these tips for saving energy all year.
This is Earth Hour, and Saturday is the third annual worldwide event. Earth Hour is both a symbolic act and the start of a practical habit.
Millions of homes and businesses and hundreds of major landmarks will go dark for one hour to show that energy conservation is important and to send this message to political leaders attending the United Nations Climate Change Conference in December 2009.
At the same time, Earth Hour reminds each of us how easy it is to conserve -- just turn off non-essential lights and electronics to reduce our own power consumption.
Lighting accounts for about 11 percent of a typical American home's energy bills, while computers and electronics add another 9 percent. So by shutting off these things when we're not using them, we can lower our load significantly.
Get into the habit this weekend with one hour in the dark. Make it fun by having dinner by candlelight, taking a stroll under the stars, or playing card games by a fire. The Daily Green has a few entertaining ideas for consenting adults too.
Earth Hour started in Australia and is sponsored by the World Wildlife Fund. Anyone can participate -- check out the website for details. At last count, 2,400 cities across 82 countries have officially signed up. 195 of these cities are in the United States.
Some famous buildings will be going dark on Saturday including: The Empire State Building in New York City, the Eiffel Tower in Paris, the St. Louis Gateway Arch, the Sydney Opera House, the Sears Tower in Chicago, Seattle's Space Needle, the Great Pyramids and Sphinx in Egypt, the Golden Gate Bridge in San Francisco, and Broadway theater marquees in New York City.
Even the flashy Las Vegas Strip will turn dark for an hour. Of course, the slot machines inside casinos will stay on, but almost all of the buildings and marquees on the Strip itself will be dark during Earth Hour.
For the very first time, the famous "Welcome to Las Vegas" sign will go off. Spokespeople say that Vegas lights have dimmed for a minute when a local celebrity dies, but the Strip and the sign have never gone dark for a full hour.
Other businesses are flicking the switch too. The golden arches at McDonald's in New Zealand and Canada will go dark, saving more than 10,000 kilowatt-hours for our neighbor to the north. The Canadian chain says it has also saved 3.1 million kilowatt-hours of energy through improved lighting, heating, and ventilation.
Both Nashville and Los Angeles are U.S. sponsor cities, so the Nashville Predators and the L.A. Kings hockey teams agreed to reschedule their game in Nashville to 5 p.m. The game should end around 7:30 p.m. with plenty of time for the arena to turn off the lights.
Blackberry addicts can log on before Earth Hour to a special website from Research in Motion. The company is encouraging fans of the mobile device to log-off for an hour and enjoy the silence.
You can even download a free iPhone game to remind you -- in advance -- to turn off the lights on Saturday. Anything to get the idea across, right?
Auto insurance company Esurance will offset your car's CO2 emissions at no extra cost if you buy an auto policy before Earth Hour. Of course, the kindest thing you can do for the planet is to drive less often.
Check out these tips for saving energy all year.
Monday, March 16, 2009
Lohan strikes Marilyn pose
Famed photographer Bert Stern recreated his legendary 1962 photo shoot with Marilyn Monroe, this time with Lindsay Lohan baring just about all.
The saucy Lindsay Lohan photos can be seen in the latest issue of New York Magazine, out Monday, Feb. 18, 2008.
Lohan looks rejuvenated at the movie premiere of 'Cloverfield' last month...
'I didn't have to put much thought into it. I mean, Bert Stern? Doing a Marilyn shoot? When is that ever going to come up? It’s really an honor,' Lohan told New York magazine.
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