Health Care

20 Top Exercises to Lose Weight …

noreply@blogger.com (EMMANUEL) — Sat, 03 Mar 2012 02:17:00 +0000

Effective Exercises to Lose Weight are an essential part of a healthy weight loss program. And just as eating healthy is essential, it’s important to exercise as well, which is why you need to look for the Top Exercises to Lose Weight. The best exercises will contain a cardio aspect and a toning aspect, as this will allow you to see the results faster. Here are my top 20 Top Exercise to Lose Weight, that have proven to work the best along with how many calories they burn. See which of these 20 exercises to lose weight work best for you. The only sure thing – no matter which of these exercises for losing weight you choose, you’ll surely be on the right track for losing weight and toning your body. So, let’s start and take a peek at these:1. Step Aerobics

Calories Burnt: 800 cal/hr
Many of the top exercises to lose weight incorporate aerobics. This mainly targets your legs, hips and bum, which are often the areas that women most want to tone. Doing an hour a day, split into two half an hour sessions, will ensure that you see results within 2 weeks. If you aren’t sure how to do these, check out 7 Best Ab Exercises. Another very similar exercise is bench presses, which go very well in sets with step aerobics. I found it really hard to do them to start with, so make sure you’re doing them right or you’ll see no results!

2. Bicycling

Calories Burnt: 500 – 1000 cal/hr
Depending on how fast you go, this can be a real calorie burner. Riding outside is always enjoyable, but if you’re a little more time restricted, invest in a good quality exercise bike. This is my favorite calorie burner, because it’s so easy to do. How about riding while watching the TV? I find that cycling through Eastenders keeps me distracted, but working hard. In case you prefer to ride outside, make sure you take a look at this post called How to Not Get Hit by Cars When Bicycling. Just in case…

3. Swimming – most pleasant exercise for losing weight

Calories Burnt: 800 cals/hr
Swimming is definitely a top exercise to lose weight, especially in the summer. Doing lengths up and down the pool for an hour will burn off 800 calories, and also tone almost all of your body. Stay motivated by giving yourself half an hour extra to make use of the Jacuzzi when you’ve finished!

4. Racquetball

Calories Burnt: 800 cals/hr
The side to side running involved in this is a great cardio workout, and will also help to tone your thighs and legs. I also find this exercise for losing weight to be much more sociable, which keeps me working out for longer and stops me skipping my gym sessions!

5. Elliptical Burner - my favorite exercise to lose weight

Calories Burnt: 600 cals/hr
This is brilliant cardio, and also helps to build strong muscles, as well as toning the stomach. I personally find Elliptical Burner really great, especially if there is a TV attached to the machine or if you bring along your iPod or iPhone, so that you can listen to your favorite tunes or catch up on latest TV episodes on Hulu. When entertained, you won’t believe how long you can do this exercise for losing weight. I sometimes get so caught in the moment, I spend over an hour on this machine!

6. Rowing

Calories Burnt: 500 – 600 cals/hr
Rowing is a brilliant way to tone your arms, and is also very good fun. Get involved with the local rowing club and you’ll get to try it for free, or simply use the rowing machine at the gym. As well as building arm muscle, you’ll also burn calories and get an incredible workout.

7. Walking

Calories Burnt: 360 cals/hr
The easiest exercise, brisk walking is a great cardio workout and will also help to tone legs, stomach and hips. Sprinting, walking across hills or walking uphill will add to the amount of calories burnt, and walking tends to be very easy to fit into daily life. Just walking to the train station has made me so much fitter, and it really wakes me up going for a brisk walk in the morning. Check out Hate Running? Get Fit Walking! for the detailed walking workout!

8. Dancing – most fun exercise to lose weight

Calories Burnt: 600/800 cal/hr

This targets all over your body, and is an excellent work out. In addition to being one of the top exercises to lose weight, it’s also one of the most fun! I frequently put a music channel on and dance around, as well as burning calories I also find that it’s a great stress reliever! Just make sure you stay active, and try and keep going for at least an hour! If you want to learn some new sexy moves while you are at it, you might want to check out Dancing DVDs reviewed in this post: Do Your Dance Moves Need A Makeover? You can also take a peek at 8 Kinds of Dance that Help You Lose Weight!

9. Exercise DVDs

Calories Burnt: 300/500 cals/hr
While these come under a lot of different headings, some exercise DVDs do actually help you to lose weight and tone up. Find a high energy one, and try and do it once a day. As well as burning calories and toning up, you’ll also feel much fitter. My personal favourite is “Pump It Up”, because the music keeps me motivated!

10. Horse Riding

Calories Burnt: 200-600 cal/hr
This one may be slightly harder to arrange, but going horse riding once a week is one of the best ways to stay fit, healthy and enjoy nature. The view from up there is so amazing, you won’t notice that your toning your butt, abs and thighs, and burning calories while your at it! You’d be surprised at how cheap it can be to arrange a session once a weekend, and if your feeling extra fit you could even cycle to the stables! Check out these 7 Riding Tips for more information…

11. Jogging – an easy and pleasant exercise to lose weight

Calories burned per hour: 550 cal/hour

I love to run and jog, and itis so good for your body! Aside from all of the calories youill burn, youill also get a lot of thinking done, without all the distractions of the gym or a workout DVD. Truly, I do some of my best decision-making and problem-solving while Iim on a run.

12. Bouncing on the Trampoline

Calories burned per hour: 400 cal/hour
Who knew something so fun could be such a great exercise for losing weight? Bouncing on the trampoline will get your heart thumping, and itis a blast! See if you can do any tricks, like my favorite, the booty-bounce! Be careful, thoughO a fall can lead to a sprain or a break of epic proportions.

13. Zumba!

Calories burned per hour: 500 cal/hour
Iim far too uncoordinated to do Zumba, but look how many calories you can burn in just one hour! Donit get me wrong o I look ridiculous, but I still do my Zumba classO I just make sure to bring a friend or two so we can laugh about it later!

14. Kickboxing – a very intense yet effective exercise to lose weight

Calories burned per hour: 600 cal/hourThis is one of my favorite exercises for losing weight. I feel like such a bad-ass when Iim done! Itis fun, especially if you bring a friend. Youill be exhausted when your hour is up, and youill have burned so many calories!

15. Yoga – most relaxing exercise for losing weight

Calories burned per hour: 180 cal/hour
Stretching is good for your body and soul, and itis actually an effective exercise for losing weight! Youill notice an improvement in your tone and flexibility, plus a decrease in back pain, all while burning about 180 calories an hourO even more if youire doing more advanced moves and combining more difficult positions.

16. Soccer

Calories burned per hour: 400 cal/hourRunning around the soccer field with friends or just chasing the kids with the soccer ball is a marvelous way to burn calories and lose weight! Itis also a lot of fun, if you can keep upO

17. Hiking

Calories burned per hour: 350 cal/hourHiking, not to be confused with a gentle walk, will burn about 350 calories and hourO and it gives you quality time outside, seeing nature, spending time with someone you love. Or go it alone and just enjoy the scenery!

18. Weight Training is essential exercise for losing weight

Calories burned per hour: 200 cal/hour
While most of us donit need an hour of weight training every day, it ought to be part of a well-rounded workout routine, and itis good to know you can burn about 200 calories if you are able to do an hourO though my personal trainer only recommends about 35 to 40 minutes a day, three days a week.

19. Gardening/Yard Work

Calories burned per hour: 350 cal/hourAnother excuse to spend time in the garden o pulling weeds and tending tomatoes, raking leaves and sweeping grass clippings, will burn about 250 calories an hour! Remember to protect yourself from the sun, and keep hydrated, too!

20. Cleaning house!

Calories burned per hour: 200 cal/hourTalk about multi-tasking! Get your house tidy and burn calories, all at the same time! Push the vacuum and dust with gusto, and if youire feeling sluggish about sweeping, turn on your favorite tunes and add some dance! Youill burn about 200 calories an hour!

noreply@blogger.com (EMMANUEL) — Sat, 03 Mar 2012 00:53:00 +0000

1. Limit caffeine consumption

Several studies have shown reduced fertility for women who consume more than 300 mg of caffeine each day. Fortunately, the threshold is high enough that you can still indulge in that morning cup o' joe, since the average 8-ounce cup of coffee only has 100 to 130 mg of caffeine. Don't forget, though, that black tea, green tea, chocolate, and some sodas also contain caffeine.

For women undergoing in vitro fertilization, however, the threshold is much lower: A mere 50 mg of caffeine—the equivalent of one cup of tea—can negatively impact success rates.

Alice Domar, an assistant professor at the Harvard Medical School who also counsels women dealing with infertility, suggests that you may want to further restrict your caffeine intake if you've been trying unsuccessfully to get pregnant, even if you're not doing IVF. Since only limited research has been done on the topic, Domar worries that further research may show that lower amounts of caffeine still impact fertility.

2. If you're overweight, lose weight

Obesity can inhibit ovulation and wreak havoc with hormones. It also puts women at risk for a variety of health problems (such as diabetes, heart disease and high blood pressure) that negatively impact fertility and can create complications during pregnancy. Women who are morbidly obese are also less likely to be successful with fertility treatments.

Part of the problem is the hormonal imbalance that's created by the fat cells themselves. Fat cells produce extra estrogen, says Gerard Letterie, a reproductive endocrinologist at the Northwest Center for Reproductive Sciences. The more fat cells, the more estrogen, so being overweight is very similar to being on birth control pills.

Domar explains that although female fertility peaks with a body mass index in the low- to mid-20s, weight-related fertility problems are most common in women with a BMI greater than 34, which is considered obese. For instance, a woman who is 5 feet, 4 inches tall and weighs 200 pounds isn't just obese; she’s also jeopardizing her fertility.

3. If you're underweight, gain weight

A normal, healthy Body Mass Index ranges from 18.5 to 24.9. Anything lower than 18.5 is underweight. For instance, woman who is 5 feet 4 inches tall and weighs 105 pounds has a BMI of 18 and is considered to be underweight.

Being even slightly underweight can dramatically reduce your fertility, as fertility starts to plummet for women with BMIs of 18 or lower.

Women who are underweight are less likely to ovulate. Some will stop menstruating completely. Others will menstruate irregularly. But experiencing a monthly period doesn't necessarily mean you're fertile, since it's possible to menstruate without ovulating.

For low body weight caused by an eating disorder, it's important to seek professional treatment.

Simply gaining some weight is usually enough for women to begin ovulating again, says Letterie. For those women who don't, Letterie stresses that there are simple treatments to help women ovulate again, but only after they've gained the necessary weight.

4. Try acupuncture

In May 2006, the journal Fertility and Sterility published two studies showing significantly increased pregnancy rates for women receiving acupuncture treatments in conjunction with the embryo transfer stage of in vitro fertilization. In one study, women receiving acupuncture were more than twice as likely to become pregnant. In another, acupuncture prior to embryo transfer increased rate of pregnancy by 50 percent.

Researchers aren't sure why acupuncture may be helpful. Some speculate that acupuncture may positively impact hormonal levels or increase blood flow to the ovaries and uterus. Another theory: Since acupuncture can induce a relaxation response, it may be counteracting the stress that often accompanies infertility. Reducing infertility-related stress and anxiety has been shown to increase success for IVF treatments.

Despite the positive findings, scientists agree that more research needs to prove that acupuncture is truly effective.

Although Domar herself has called for more rigorous testing of acupuncture, specifically to sort out the issue of the placebo effect, that hasn’t stopped her from recommending acupuncture to her infertility patients. "There is some very promising data out there," Domar says. "Acupuncture is a safe, cheap, non-invasive and easy way to potentially increase your chances of getting pregnant.

5. Walk 30 minutes per day

Walking just 30 minutes each day is a simple, inexpensive form of exercise that helps ward off problems like heart disease and diabetes, diseases which may impact fertility and can cause complications during pregnancy. In addition, regular exercise helps maintain a normal body weight, which is an important part of maximizing fertility.

Walking may also help boost fertility by increasing circulation to the pelvis and the reproductive organs, since some research has linked decreased blood-flow to the ovaries with ovarian aging and reduced success with in-vitro fertilization.

"Many couples I see have jobs that require them to sit all day in front of the computer. This doesn't do much for circulation to the pelvis and the reproductive organs," says Dr. Susan Carr, a naturopathic physician at Fertile Path in Washington state. "Exercise is one way to support circulation to these organs.

6. Deal with depression

While many experts believe that depression doesn't cause infertility, proper treatment for depression can help increase fertility.

Since it's not uncommon for women struggling with infertility to become depressed, try joining a fertility-focused mind-body group. These groups teach techniques to relax and manage the stress and anxiety associated with infertility. Research conducted at the Harvard Medical School found that women undergoing in vitro fertilization who participated in a 10-week mind-body program were more than twice as likely to get pregnant.

If you were seriously depressed before attempting to get pregnant, it's important to seek prompt treatment from a mental health professional. "Women with severe clinical depression are much less likely to eat well, exercise, and otherwise take care of themselves," says Domar. "And women who are less healthy are less likely to get pregnant."

While anti-depressants can be effective in the short term, Letterie encourages women to work with their doctors to get on the lowest dose possible. Ideally, he'd like to see women weaned off of prescriptions before getting pregnant, since taking medication during pregnancy is not without risks.

7. Eat a balanced diet

To maximize your chances of conception and a healthy pregnancy, Carr and Domar both recommend eating a healthy, unprocessed diet rich in whole grains, beans, fresh fruit and vegetables, raw nuts and seeds (skip the ones with added oil and salt), healthy oils (like olive oil), lean meat, and cold-water fish like wild salmon that are high in omega-3 fatty acids.

A balanced, whole-foods diet will help you maintain a normal BMI, a critical component in maximizing fertility. In addition, by eating well and minimizing unhealthy fats, white flour, sugar, and salt, you'll reduce your risk of diabetes, heart disease, and high blood pressure—diseases that can decrease your fertility and also cause complications in pregnancy.

To further boost your chances of conception, Carr recommends emphasizing foods that are rich in omega-3 fatty acids, such as wild, cold-water fish, walnuts, and flax seeds. "Omega-3 fatty acids promote fertility, since essential fats are required for hormone balance and healthy cell function," says Carr. "Unfortunately, most diets are deficient."

8. Strictly limit alcohol consumption

Most reproductive experts agree that one or two drinks each week shouldn’t impact a woman's chances of getting pregnant, while excessive drinking is clearly problematic. However, the jury is still out on exactly how much a woman can drink before her fertility is affected.

While a couple of studies have found no link between moderate alcohol (one to two drinks each day) intake and fertility, one Danish study from 2003 found that just seven drinks a week could negatively impact the chances of conceiving for women more than 30 years old. Another Danish study from 1998 found that even moderate drinking (6 to 10 drinks each week) reduced a woman's chances of getting pregnant, with more excessive drinking further decreasing the chances of conceiving.

For women who are heavier drinkers, Letterie recommends that they get their drinking problem under control before they try to conceive, especially since it's critically important that women cut out alcohol completely once pregnant.

9. Stop smoking and avoid second-hand smoke

More than 100 research studies have consistently linked smoking to decreased fertility and increased problems in carrying a birth to term, says Dr. David Adamson, a reproductive endocrinologist at Advanced Reproductive Care in Palo Alto, Calif.

Smoking damages eggs, reducing the chances of getting pregnant during any given cycle, and smokers may hit menopause several years earlier than their non-smoking peers. Smoking also negatively impacts hormone levels, further reducing fertility.

The problems don't end when a smoker gets pregnant. Smokers are more likely to suffer from miscarriage and complication during their pregnancies, and babies born to smokers are more likely to be underweight.

Although smoking does damage eggs, quitting now can still help boost fertility. Going smoke-free will prevent further reduction in egg quality, help reverse hormonal changes, and increase the chances of carrying a healthy baby to term.

According to the American Society for Reproductive Medicine, it's not enough for just the woman to stop smoking, since second-hand smoke has been shown to be almost as bad for a woman's fertility as actually smoking.

The Top 10 Fat Burning Weight Loss Foods

noreply@blogger.com (EMMANUEL) — Mon, 27 Feb 2012 13:53:00 +0000

What does a guy with 3.7% body fat eat?Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest.

It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs.

That's why I've created 4 separate "top 10" lists of healthy weight loss foods to feed your muscle and burn fat.

Of course, I can't tell you what YOU should eat because I don't know your likes and dislikes, not to mention whether you have any intolerances, allergies or foods you don't eat for ethical reasons, etc.

What I CAN do is show you what I eat, which has helped me keep my body fat under 10% all year round and peak in the low single digits when I want to get cut for competitions or photo shoots.

Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.

Sensible carb reduction

I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.

Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look.

I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats ("LEAN, GREEN and MARINE!")

Satisfying your personal preferences is important

This list reflects my personal tastes, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research - in studying ALL types of diets - has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.

It’s not so much about the high carb - low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.

I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).

Instead, our focus should shift towards these questions:

How can we build an eating program that we can enjoy while still getting us leaner and healthier?
How can we build an eating program that helps us control calories automatically?
How can we build an eating program that improves compliance?

Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long.

Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”

These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.

My 10 top natural starchy carb and whole grains

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole grain bread or sprouted bread
8. 100% whole wheat / whole grain pasta
9. Beans (great for healthy chili recipes)
10. lentils

My Top 10 top vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

My top 10 lean proteins

1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo (lean game meats)
10. Trout

My top 10 fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Other stuff I eat

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement - not to cook with), avocado and a few others.

Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).

How strict should you be with following these food lists?

I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want - stuff that is NOT on these lists - like pizza, sushi, big fatty restaurant steaks, etc. (contrary to the persistent rumors, I'm not some cyborg that never enjoys a good restaurant meal... believe me - I DO!)

I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods YOU enjoy in order to develop habits you can stick with long term.
If you'd like to learn more about fat burning nutrition and what to eat for maximum fat loss, then be sure to take a look at the Burn The Fat, Feed The Muscle nutrition program. Thousands of men and women call this their "fat loss bible." For all the details, visit: BurnTheFat.com

Train hard and expect success,

Tom Venuto,
Fat Loss Coach

Top 10 Foods Highest in Zinc

noreply@blogger.com (EMMANUEL) — Sat, 25 Feb 2012 01:27:00 +0000

Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can disrupt absorption of copper and iron, as well as create large amounts of toxic free radicals. The current RDA for Zinc is 15mg. Below is a list of the top ten foods highest in Zinc.
#1: Oysters

Depending on type and variety oysters provide 16-182mg of zinc per 100g serving. This accounts for 110%-1200% of the RDA for zinc. The food highest in zinc is The Steamed Wild Eastern Oyster which provides 182 mg of zinc per 100g serving, or 76mg (509% RDA) in 6 oysters, and 154mg (1029% RDA) in a 3 ounce serving.
#2: Toasted Wheat Germ

Packed in jars and sold toasted, wheat germ is great to sprinkle on top of any food. Try it on salads, rice, or steamed vegetables. Toasted wheat germ provides 17mg (112% RDA) of zinc per 100g serving, which is 19mg (126% RDA) per cup, and 1.2mg (8% RDA) in a single tablespoon. Crude (untoasted) wheat germ provides 12mg (82% RDA) of zinc per 100g serving, 14mg (94% RDA) per cup, and 1mg (6% RDA) per tablespoon.

#3: Veal Liver

The liver of any animal is packed with vitamins and minerals and most commonly served as pâté or liverwurst. Veal liver has the most zinc with 12mg per 100g serving accounting for 81% of the RDA, that is 8.98mg of zinc (60% RDA) in a cooked slice of liver (80g). Liver is best prepared steamed or fried with onions and herbs.

#4: Sesame Seeds and Tahini (Sesame Butter)

#5: Low Fat Roast Beef

Low fat beef shoulder, shank, and chuck all contain about 10mg (70% RDA) of zinc per 100g serving, 18mg (119% RDA) per pound, and 9mg (59% RDA) in a 3 oz serving. If you buy pre-processed roast beef be sure to consult the nutrition facts about the cut and nutrients. Not all nutrition labels report zinc, so don't worry if you don't see it.

#6: Roasted Pumpkin and Squash Seeds

A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 10mg (70% RDA) of zinc per 100g serving, 6.6mg (59% RDA) per cup, and 3mg (19% RDA) per ounce (~85 seeds). If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically eaten by cracking the outer shell and eating the seed inside.

#7: Dried Watermelon Seeds

Much like the pumpkin and squash, watermelon seeds are popular in the Middle East and East Asia and they should be in specialty stores catering to those cultures. It is also possible to just eat the seeds raw with the watermelon. You can shell them, or just chew them up whole. Dried watermelon seeds provide 10mg (70% RDA) of zinc per 100g serving, 11mg (74 %RDA) per cup, and 3mg (19% RDA) per ounce.

#8: Dark Chocolate and Cocoa Powder

Chocolate is showing more and more health benefits and dark chocolate is coming into vogue. Unsweetened baking chocolate provides 9.6mg (64% RDA) of zinc per 100g serving (most bars are 50-100 grams). Cocoa powder will provide 6.8mg (45% RDA) per 100g, or 5.4mg (39% RDA) per cup, 0.3mg (2% RDA) per tablespoon. Most milk chocolates provide around 2.3mg (15% RDA) per 100g serving or 1mg (7% RDA) per bar.

#9: Lamb (Mutton)

Lamb is a common meat in the Middle East, Mediterranean, and most of Europe, but is increasing in popularity in the Americas. Lamb provides between 4.2-8.7mg of zinc per 100g serving (28%-58% RDA) depending on cut. That is up to 7.4mg (49% RDA) in a 3 ounce serving (85 grams).

#10: Peanuts

Peanuts are a great source of zinc, 100 grams of oil roasted peanuts will provide 6.6mg (44% RDA) of zinc, or 8.8mg (59% RDA) in 1 cup chopped, 1.9mg (12% RDA) per oz (~39 peanuts). Dry roasted peanuts will provide half as much zinc at 3.3mg (22% RDA) per 100 gram serving, or 4.8mg (32% RDA) per cup, and 1mg (6% RDA) per oz.

Health Benefits of Zinc

Healthy Immune Function - Even mild to moderate zinc deficiency can depress the immune system through impaired macrophage and neutrophil functions, and associated effects.³ Zinc is also essential for creation and activation of T-lymphocytes.^4,5 Further, low levels of zinc have been associated with increased susceptibility to pneumonia and other infections in children and the elderly.^6-9
Alleviation of the Common Cold (*Controversial) - There are conflicting studies as to weather or not zinc supplements can alleviate symptoms of the common cold and shorten its duration. At least one study confirms decreased duration of cold symptoms compared to a control,¹⁰ however, other studies report no effect.^11,12 Since no harm is reported, increasing zinc intake could only help.
Healing of Cuts and Wounds - Zinc is essential for healthy skin and maintenance of mucosal membranes. Adequate levels of zinc is necessary for proper wound healing.¹³
Reduced Severity and Duration of Diarrhea - Studies show that increased intake of zinc can reduce duration and severity of diarrhea in undernourished children with infections.^14-17
Prevention and Reduction of Age-Related Eye Damage - High dietary intake of zinc, as well as vitamins C, E, and beta-carotene, has been associated with reduced age-related macular deneration in the edlerly.¹⁸

High Risk Groups for a Zinc Deficiency

Alcoholics - 30-50% of alcoholics have low levels of zinc because alcohol decreases zinc absorption and increases urinary secretion of zinc.
Vegetarians - The bio-availability of zinc is higher in meats and thus more easily absorbed. Further legumes and whole grains contain phylates which bind zinc and inhibit absorption. (See lists of fruits and vegetables high in zinc.)
Pregnant and Lactating Women - A developing fetus requires a high amount of zinc, likewise, there is a high amount of zinc lost through breast milk after birth.
Older Infants who are Exclusively Breastfed - Infants older than 6 months should eat age-appropriate foods which provide zinc as the amount in breast milk is no longer ample.
People with Sickle Cell Disease - For unknown reasons 44% of children, and 60-70% of adults with sickle cell disease have low levels of zinc.
People with Gastrointestinal and Other Diseases -Gastrointestinal surgery, Crohn's disease, ulcerative colitis, short bowel syndrome, and other digestive diseases can all decrease zinc absorption and increase zinc loss from the body.
People Consuming high Doses of Iron Supplements - Iron can interfere with zinc absorption, to reduce this effect, iron suppliments should be taken between meals to allow time for zinc to be absorbed properly.
People taking Diuretics - Thiazide diuretics such as chlorthalidone (Hygroton®) and hydrochlorothiazide (Esidrix® and HydroDIURIL®)can increase zinc excretion by 60%, and over the long term, deplete body tissues of zinc stores. Be sure to consult your doctor or clinician to monitor your zinc level if you are taking these diuretics for a sustained period of time, and be sure to eat more zinc rich foods.

Recipes High in Zinc

Buckwheat (How to Cook Buckwheat)
Teff (How to Cook Teff)
Blackberry Salad

Warnings

Oysters, liver, lamb, and cheese are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke.
Sesame Seeds, Pumpkin Seeds, Squash Seeds, and Peanuts are high calorie foods and should be eaten in moderate amounts by people with a high body mass index.
Zinc suppliments have adverse reactions with the following medications:
- Antibiotics - Certain antibiotics like quinolone antibiotics (such as Cipro®) and tetracycline antibiotics (such as Achromycin® and Sumycin®) inhibit the absorption of zinc in the digestive tract.
- Penicillamine - Zinc reduces the absorption of Penicillamine, which is used by people suffering from rheumatoid arthritis. Taking zinc suppliments two hours before or after intake of Penicillamine solves this problem.

Other Zinc Rich Foods

Chickpeas (Garbanzo Beans)	1.5mg (10% RDA) per 100 gram serving	2.5mg (17% RDA) per cup (164 grams)	1.3mg (9% RDA) per 1/2 cup (82 grams)
Almonds	3.5mg (24% RDA) per 100 gram serving	4.9mg (33% RDA) per cup (138 grams)	1mg (7% RDA) per 1 ounce serving (28 grams)
Milk	0.4mg (3% RDA) per 100 gram serving	1mg (7% RDA) per cup (244 grams)	3.9mg (26% RDA) per 1 quart serving (976 grams)
Chicken Breast	1mg (7% RDA) per 100 gram serving	1.4mg (9% RDA) per cup (140 grams)	0.9mg (6% RDA) for half a chicken breast (86 grams)
Cheddar Cheese	3.1mg (21% RDA) per 100 gram serving	3.5mg (23% RDA) per cup (113 grams)	0.9mg (6% RDA) per ounce(oz) (28 grams)
Mozzarella	2.9mg (19% RDA) per 100 gram serving	3.3mg (22% RDA) per cup (112 grams)	0.8mg (5% RDA) per ounce(oz) (28 grams)
Kidney Beans	1mg (7% RDA) per 100 gram serving	1.9mg (13% RDA) per cup (177 grams)	0.1mg (1% RDA) per table spoon (11 grams)
Green Peas	1.2mg (8% RDA) per 100 gram serving	1.9mg (13% RDA) per cup (160 grams)	1.5mg (6% RDA) per half cup (80 grams)
Flat Fish (Flounder or Sole)	0.6mg (4% RDA) per 100 gram serving	0.8mg (5% RDA) per fillet (127 grams)	0.5mg (4% RDA) per 3 ounce serving (85 grams)

Low Fat Yogurt with Fruit

0.7mg (4% RDA) per 100 gram serving

1.6mg (11% RDA) per cup (245 grams)

0.8mg (5% RDA) per 1/2 cup (113 grams)

Dry Roasted Cashews

5.6mg (37% RDA) per 100 gram serving

7.7mg (51% RDA) per cup (137 grams)

1.6mg (10% RDA) per 1oz serving(28 grams)

Baked Beans

1.4mg (9% RDA) per 100 gram serving

3.5mg (24% RDA) per cup (253 grams)

Lobster

2.9mg (19% RDA) per 100 gram serving

4.2mg (28% RDA) per cup (145 grams)

2.5mg (17% RDA) per 3oz serving(85 grams)

Pork Tenderloin

3mg (20% RDA) per 100 gram serving

2.2mg (14% RDA) per chop (73 grams)

2.5mg (17% RDA) per 3oz serving(85 grams)

Chicken Leg (Roasted)

2.9mg (19% RDA) per 100 gram serving

2.7mg (18% RDA) per leg(95 grams)

4mg (27% RDA) per cup (140 grams)

Fortified Cereals (Varies By Brand)

52mg (345% RDA) per 100 gram serving

15.5mg (103% RDA) per cup

Pork (Shoulder)

5mg (33% RDA) per 100 gram serving

7.4mg (49% RDA) per steak(147 grams)

4.2mg (28% RDA) per 3oz serving (85 grams)

Alaska King Crab

7.6mg (51% RDA) per 100 gram serving

10.2mg (68% RDA) per leg (134 grams)

6.5mg (43% RDA) per 3oz serving (85 grams)

SKIN CARE

noreply@blogger.com (EMMANUEL) — Tue, 29 Mar 2011 13:36:00 +0000

BEST ACNE PRODUCTS
Neutrogena Rapid Clear On-The-Go Acne Treatment Pen, $10. Rite Aid.

Best Face Wash

Neutrogena Oil-Free Acne Wash Pink Grapefruit Cream Cleanser, $7. CVS.

Best Face Scrub

St. Ives Naturally Clear Blemish and Blackhead Control Apricot Scrub, $4. Walgreens.

Best Face Lotion

Clinique Dramatically Different Moisturizing Lotion, $24. Sephora.

Best Eye Cream

Clinique All About Eyes Rich, $29. Clinique.com.

Best Toner

Clinique Clarifying Lotion No 2, $13. Dillard's

Best Makeup Remover

Neutrogena Oil-Free Makeup Removing Cleanser for Acne Prone Skin, $5. Target.

Celebrity diets – are they dangerous or are they safe? Proactol™ offer their take on this latest growing trend

noreply@blogger.com (EMMANUEL) — Thu, 28 Oct 2010 11:42:00 +0000

Celebrity diets – are they dangerous or are they safe? Proactol™ offer their take on this latest growing trend

It is quite refreshing to find a weight loss company who is actually interested in offering consumers a real insight into how celebrities attain their red carpet bodies.

Beyond the publicised fabrications by the media of ‘miracle celebrity dieting methods’, Proactol™’s assessment of these said dietary fads provides a quite insightful take on how celebrities actually achieve it.

Following extensive research into the most recent dietary fads to hit the weight loss market, Proactol™ have created an enlightening eBook that discusses all the pros and cons of celebrity diets, whilst providing readers with a much safer route to natural weight loss.

Their most recent celebrity campaign is similarly effective in setting the record straight. Firstly disclosing all the harmful effects that following the cabbage diet, banana diet and 5 Factor diets can do to your body, Proactol™ have also proven that celebrities are doing much more than changing their eating habits in order to lose weight. They have got help.

Working out for 2-3 hours a day, 6 times a week under the supervision of a personal trainer and chef, it is no wonder that Madonna, Oprah Winfrey and Gwyneth Paltrow are so successful in their weight loss attempts – they have got help the average woman has not.

The most enlightening part of Proactol™’s campaign has to be their alternative routes to natural weight loss. From how often you eat, to your food choices… even down to how you exercise, Proactol™ has provided slimmers with a much healthier route than starving yourself with 1,000 calories a day intakes.

With a number of resources to choose from, including their online campaign and eBook, Proactol™ has done an incredible job in assessing these diets, and helping their consumers to lose weight safely and healthily.

It is definitely worth reading.

FREE-EIGHT-WEEK-HOME-PERSONAL-TRAINING-PROGRAMME

noreply@blogger.com (EMMANUEL) — Sat, 11 Sep 2010 11:00:00 +0000

Before You Start...

Forget the gym – this full body conditioning programme has been especially designed to follow in the comfort of your own home, but there are a few props you will need before you start:
1. A stability ball
You know the ones – they look like space hoppers without the handles? “You can buy these inflatable balls from most good sports shops or from catalogue directories from a very reasonable £4.99,” says our expert personal trainer, Chris Richardson.
2. A skipping rope
Yup, it’s back to school we go!
“Skipping is a great way to warm up and give your calves a work out at the same time,” Chris informs. “Pick one up from your local pound store, or buy a gym standard rope for £1.99 at Argos.”
3. A pair of two-litre bottles of water
Don’t have free weights at home? Don’t worry: “It might sound like madness, but wait until you see the results,” says Chris.
4. A watch
Most of these exercises are carefully timed, so you’ll need some sort of time measuring devise (be it a stop watch, or a humble clock) before you start.
5. A diary
Even if it’s just a piece of paper pinned onto the fridge with a magnet, you will need some way of keeping track of your progress:
“You should aim to follow this programme three days a week, (for example Monday, Wednesday and Friday), so make sure you mark off your training days in your diaries. Each session should be completed within an hour too, so really get stuck into your work-out. You can adapt your training days to suit your lifestyle, but it is important to be consistent and train regularly, so when you make a plan to exercise, try to stick to it.”

Eat Well

“If you try to train without a good, balanced, wholefood diet, then shaping up will take forever,” Chris says. “There are a few basic rules to follow. Eat as many vegetables as you can, focus on lean proteins like tofu, fish and white meat, replace white carbs with wholemeal alternatives, and cut carbs completely after 6pm. Always eat breakfast and keep meal portions small. If you’re aiming to lose a bit of weight, try not to exceed 1500 calories a day.

“To give you enough energy to exercise, eat a small meal or snack – fruit or cereal bars are ideal – at least one hour before you work out. This will help you power through some of the more challenging aspects of your programme.”

Rest Up

“Allowing your body to rest after exercise is extremely important, so try to train one day on, one day off. For example, exercise for an hour on Monday evening, then spend Tuesday doing something low impact, like catching a movie or going for a coffee with a friend.”

Stretch Every Day

Most of you probably remember the importance of stretching before and after exercise from your old school PE lessons, but taking time out to limber up even on the days when you’re not training can really make a difference:
“You should, of course, stretch out your main muscle groups before and after you exercise, but stretching on your days off too will reduce the ache of tired muscles and help to build upon that lean, toned muscle look that is so desirable. Give it a go in the morning and evening and see the difference.”
Got all that? Good. Now let's get started...

WEEK 1: Two Minutes Of Skipping

We’re sure you know how to skip already, but just in case you’ve forgotten, here’s how:
“Stand in front of the rope and hold one end in each hand, as pictured. Then, swing the rope over your head and jump just before it gets to your feet. Do this continuously for one minute.
“Always do this exercise first to warm up. If you don’t have a skipping rope to hand, try jogging on the spot, but keep it going for three minutes as it’s a much lower impact exercise. Also, make sure you rest for one minute between exercises. This will allow your body to recharge itself in time for the next set of repetitions.”

10 Stability Ball Presses

It’s time to put those shiny new stability balls into practice! Unsurprisingly, this exercise is a bit like a press up made more effective by throwing a balancing act into the equation. It’s great for toning up your core muscles and upper body, so find a non-slip surface, and get cracking:
“Place the ball on the floor in front of you, and put one hand on either side of it, level with your chest. Then, stretch your legs out behind you to make a

triangle with the ball, as pictured...
“…Then, lower your chest down to the ball in a press up motion. Use your arms to push yourself back up into your original position. Do this 10 times continuously, rest for one minute, and move on.”

20 Squats

Your one-way ticket to toned thighs and a natural bum lift? Grab your stability ball, find a clear wall, and give squats a whirl:
“Place the ball on the wall, and rest it in the middle of your back as pictured, keeping your feet shoulder-width apart…”

“…Bend your knees, and stick your bum out and under the ball as if you are trying to sit down on an imaginary chair. Then, in a slow and controlled motion, push yourself back up into your original position to complete the movement. Do this 20 times, take a one-minute breather, and carry on.”

15 Reverse Planks

Our poor hamstrings. How often do we neglect the backs of our legs? Not after we’ve mastered this handy exercise. Find a non-slip surface, and get cracking:
“Place your stability ball on the floor in front of you and lie flat on your back. Lift your feet and rest them on the ball, shoulder-width apart. Then, use your body to form a triangle with the ball by pushing yourself up with your arms, as pictured…

“…Keeping your feet on the ball and your bum in the air, pull your knees towards your body so that they are facing the ceiling. To complete the movement, slowly extend your legs again until you are back in your original position. Do this 15 times, take a one-minute break, and move on.”

One Minute Of Jumping Jacks

P.E. lesson flash backs, anyone? We’re certainly getting some. But before you dismiss the humble Jumping Jack, think of the great cardiovascular work-out it’s giving your body – not to mention the calories you’re burning while you do it. Get out into the garden, or find an open space andrelive the memories:
“Just in case you were living under a hockey stick for most of your school gym lessons, you need to start off standing straight, with your arms down by your sides. As you jump move you arms and legs out to the sides to form an ‘X’ shape with your body, as pictured. Jump again and return to your original position to complete the movement. Do this continuously for one minute, have a sip of water, rest for a minute, and you’re ready for the next one.”

One Minute Of Squat Thrusts

Ah, we do like a good old fashioned squat thrust! This cardiovascular exercise keeps your heart rate up and tones legs and bums at the same time. Score!
“Find a non-slip surface, and squat down on the floor, knees bent, and hands out in front of you, shoulder-width apart, as pictured…
“…Pushing with your legs, jump them backwards so your body is in a press-up position. Then, jump back into a squat to complete the movement. Continue this exercise for one minute, take a minute’s break, and you’re ready to put your feet up.”

20 Sit Ups

Well, sort of. If it’s wash board abs you require, then old school sit ups are definitely the way forward. Tuck your feet under the sofa, or find a low beam to steady yourself:
“Lie on the floor on your back with your feet tucked under the sofa and fold your arms across your chest as pictured…
“…Squeezing in your stomach muscles, use them to pull yourself into a sitting up position. Keep the movement slow and controlled. Then, lower yourself back down to the ground to complete the movement. Do this 20 times, rest for one minute, then find yourselves a sturdy chair.”

15 Tricep Dips

For fabulously toned outer arms, tricep dips are essential. You’ll need to find a strong chair and a non-slip surface for this one. Make sure you’ve stretched your arms properly before you start, too – it’s pretty intense:
“Sit on the chair and place your hands to grip on either side of it. Stretch your feet out in front of you and, using your heels to balance, slide your bum off the chair to form a triangle with your body, as pictured…"

“…Then, bending your elbows, slowly lower your bum towards the floor, and use your arms to push your body back into its original position to complete the movement. Do this 15 times, take a one-minute breather, and move on.”

20 Bicep Curls

We told you they’d come in handy! Whip the front of your arms into shape using nothing but water. Simple!
“You’ll need your two-litre bottles of water for this one. Stand with your feet shoulder-width apart, back straight, and elbows tucked into your sides. Hold a bottle of water in each hand, with your palms facing towards you, as pictured…”

“…Then, bend your elbows and pull the water bottles towards you in a controlled and simultaneous movement. Lower your arms back down to their original position to complete the movement. Do this 20 times, rest for a minute, and go forward.”

20 Lateral Raises

There’s nothing sexier than showing off a toned back and shoulders in a slinky evening gown, and lateral raises are a great way to achieve the look. Using your water bottles again…
“Stand with your feet shoulder-width apart, and a bottle in each hand. This time, your palms should face the floor, as pictured…”
“…Pull the bottles up and out to the side of your body so they are level with your shoulders. Then, slowly lower your arms back to their original position by the side of your body to complete the movement. Do this 20 times, take a one minute breather, and you’re almost done.”

20 Lower Ab Leg Thrusts

It seems we’ve saved the best until last! Lower ab leg thrusts are one of the most effective ways to shape up the bottom of your stomach, and give your bum a bit of a tone in the process (you’ll know what we mean the day after – wait and see!). The best thing about this exercise is you can do it pretty much anywhere – even in bed!
“Lie flat on your back on the floor with your arms by your side, and your knees pulled in towards your chest…

“…Squeezing in your stomach muscles, extend one leg out into the air in front of you, with your heels facing the ground, and keep one leg pulled into your chest. Slowly pull your extended leg back to your back to your chest, and change legs. Repeat this 20 times, give yourself a pat on the back, grab a drink and relax.”

Warm Down And Recap

“Remember, it’s important to stretch after your work out, so make sure you leave yourself time to warm down. You should have completed this workout in under an hour. If you’ve gone over this time, it’s a good indication that you need to do your exercises faster. In the meantime, aim to complete Week 1’s workout on three separate days, get a good rest, eat well, and check back on You You You next Friday to get your Week 2 programme.”

40 Foods with Superpowers

noreply@blogger.com (EMMANUEL) — Wed, 18 Aug 2010 16:37:00 +0000

By: Adam Baer

Popping a daily multivitamin might be worthwhile as "health insurance," but let's face it: Eating real food is a lot more fun than gobbling supplements. Besides, you can get most, if not all, of the nutrients essential to good health by selecting the right combination of foods. You just have to know where to look.

Alaskan King Crab

Bone Builder
High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc—a whopping 7 milligrams per 3.5-ounce serving. "Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function," says Susan Bowerman, assistant director of the Center for Human Nutrition at the University of California at Los Angeles. "Several studies have linked adequate zinc intake to increased immunity and decreased incidences of respiratory infection." And you can reap all these benefits by swapping one of your weekly fish meals for a six-ounce serving of crab.

Dried Plums

Bone Builder
Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis. "They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract," says Bowerman. "That, in turn, facilitates calcium absorption." Enjoy four or five a day to strengthen your bones and boost your energy.

Bok Choy

Bone Builder
This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. "Bok choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium," says celebrity trainer Teddy Bass. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration. Shoot for a cup a day.

Oysters

Bone Builder
Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. "But the creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer," says Bass. "They aren't a food most people will eat regularly, but getting five into your diet twice a week will make your weekends more fun."

Bananas

Bone Builder
Athletes and performers are familiar with the calming effect of bananas—a result of the fruit's high concentration of tryptophan, a building block of serotonin. But their real benefit comes from potassium, an electrolyte that helps prevent the loss of calcium from the body. "Bananas also bolster the nervous system, boost immune function, and help the body metabolize protein," says Bass. "One banana packs a day's worth of potassium, and its carbohydrate content speeds recovery after strenuous exercise."

Kiwis

Bone Builder
Like bananas, this fuzzy fruit is high in bone-protecting potassium. "They're also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease," says Bowerman. "I try to eat at least one or two a week after exercising." Freeze them for a refreshing energy kick, but don't peel the skin: It's edible and packed with nutrients.

Broccoli

Bone Builder
Our president's dad may hate this cruciferous all-star, but one cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that's in addition to its high concentration of vitamins—including A, C, and K—and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties. "One cup a day will do the trick," says Bowerman. Try cauliflower, kale, brussels sprouts, or cabbage for variation, as all possess many of the same nutritional qualities. "Broccoli may also help reduce excess estrogen levels in the body, thanks to its indole 3-carbinol content," says celebrity trainer Gunnar Petersen.

Spinach

Bone Builder
A renowned muscle builder, spinach is also rich in vitamin K, which has been shown to bolster bone-mineral density (thus protecting against osteoporosis) and reduce fracture rates. Spinach is also high in calcium, phosphorus, potassium, zinc, and even selenium, which may help protect the liver and ward off Alzheimer's. One more reason to add it to your diet: A study in the Journal of Nutrition suggests that the carotenoid neoxanthin in spinach can kill prostate cancer cells, while the beta-carotene fights colon cancer. "Popeye was on to something," says Bowerman. "Eat one cup of cooked spinach, or two cups raw, four times a week."

Leeks

Bone Builder
These scallionlike cousins of garlic and onions are packed with bone-bolstering thiamine, riboflavin, calcium, and potassium. Leeks are also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery-damaging amino acid homocystein in the blood. What's more, "Leeks can support sexual functioning and reduce the risk of prostate cancer," says Michael Dansinger, M.D., an assistant professor of medicine and an obesity researcher at Tufts–New England Medical Center, in Boston. "Chop the green part of a medium leek into thin ribbons and add it to soups, sautés, and salads as often as possible."

Artichokes

Bone Builder
Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols—antioxidants that can cut the risk of stroke—and vitamin C, which helps maintain the immune system. "Eat them as often as you can," says Bowerman. Ripe ones feel heavy for their size and squeak when squeezed.

Tea/reen Tea

Immunity Booster
Studies show that green tea—infused with the antioxidant EGCG—reduces the risk of most types of cancer. "The phytonutrients in tea also support the growth of intestinal bacteria," says Bowerman. "Specifically, they inhibit the growth of bad bacteria—E. coli, Clostridium, Salmonella—and leave the beneficial bacteria untouched." Why is this important? "Because up to 70 percent of your immune system is located in your digestive tract," says Bowerman. "Four cups a day will keep it functioning at its peak."

Chili Peppers

Immunity Booster
"Chilis stimulate the metabolism, act as a natural blood thinner, and help release endorphins," says Petersen. Plus, they're a great way to add flavor to food without increasing fat or calorie content. Chilis are also rich in beta-carotene, which turns into vitamin A in the blood and fights infections, as well as capsaicin, which inhibits neuropeptides (chemicals that cause inflammation). A recent study in the journal Cancer Research found that hot peppers even have anti-prostate-cancer properties. All this from half a chili pepper (or one tablespoon of chili flakes) every day.

Ginger

Immunity Booster
Contrary to popular belief, ginger—a piquant addition to so many Asian dishes—isn't a root, it's a stem, which means it contains living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon. Chop ginger or grind it fresh and add it to soy-marinated fish or chicken as often as you can. The more you can handle, the better.

Blueberries

Immunity Booster
"This potent little fruit can help prevent a range of diseases from cancer to heart disease," says Ryan Andrews, the director of research at Precision Nutrition, in Toronto, Canada. One serving (3.5 ounces) contains more antioxidants than any other fruit. Drizzle with lemon juice and mix with strawberries for a disease-fighting supersnack.

Cinnamon

Immunity Booster
Known for making desserts sweet and Indian food complex, cinnamon is rich in antioxidants that inhibit blood clotting and bacterial growth (including the bad-breath variety). "Studies also suggest that it may help stabilize blood sugar, reducing the risk of type 2 diabetes," says dietitian Nancy Clark, author of Nancy Clark's Sports Nutrition Guidebook. "What's more, it may help reduce bad cholesterol. Try half a teaspoon a day in yogurt or oatmeal."

Sweet Potatoes

Sweet Potatoes
Often confused with yams, this tuber is one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health, as well as protect against Alzheimer's, Parkinson's, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. "One sweet potato a day is a great alternative to the traditional variety," says Clark.

Tomatoes

Immunity Booster
"I think of tomatoes as the 'fighting herpes helper' for the divorcé crowd," says Petersen. Their lycopene content can also help protect against degenerative diseases. "Cooked tomatoes and tomato paste work best," he says. Shoot for half a tomato, or 12 to 20 ounces of tomato juice, a day.

Figs

Immunity Booster
Packed with potassium, manganese, and antioxidants, this fruit also helps support proper pH levels in the body, making it more difficult for pathogens to invade, says Petersen. Plus, the fiber in figs can lower insulin and blood-sugar levels, reducing the risk of diabetes and metabolic syndrome. Select figs with dark skins (they contain more nutrients) and eat them alone or add them to trail mix. Newman's Own fig newtons are also a quick and easy way to boost the immune system. Aim for four figs per week.

Mushrooms

Immunity Booster
Delicious when added to brown rice or quinoa, these mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication. "In short, they reduce the risk of cancer," says Bowerman, who recommends half a cup once or twice a week. "Cooking them in red wine, which contains the antioxidant resveratrol, magnifies their immunity-boosting power."

Pomegranates

Immunity Booster
The juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a recent study at UCLA found that pomegranate juice slows the growth of prostate cancer cells by a factor of six. "Drink a cup a day," says Bowerman.

Quinoa

Muscle Enhancer
"Move over white rice and make room for this South American grain," says Lynn Grieger, an online health, food, and fitness coach (lynngrieger.com). Although technically a seed, this protein source contains a complete set of branch chain and essential amino acids, making it a tissue- and muscle-building powerhouse. "Its nutritional composition is better than most grains, so try to have one cup a week, alternating it with other healthy starches such as sweet potatoes and brown rice," says Bowerman. "It's a great breakfast cereal, especially when flavored with cinnamon."

Grass-Fed Beef

Muscle Enhancer
Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, however, is that the majority of cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That, in turn, contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef also contains conjugated linoleic acid (CLA), which studies have shown help reduce belly fat and build lean muscle. "Shoot for two six- to eight-ounce lean cuts [e.g., flank or tenderloin] a week," says Bowerman. "But don't grill it. Charring is carcinogenic. Roast or pan sear."

Nonfat Ricotta

Muscle Enhancer
"Men don't eat the 16 ounces of protein they need every day, and this is a great substitute if they don't like cottage cheese," says Dr. Dansinger. Made from whey, this soft cheese is rich in amino acids, which speed muscle recovery after a workout. Flavor it with jam and spread it on a cracker, or put half a cup in a blender with skim milk and fruit for a postworkout cheesecake-flavored smoothie. It also tastes great on its own with olive oil and fleur de sel.

Tofu

Muscle Enhancer
Made from soybeans, tofu was once the bastion of vegetarians. But the plant protein in these pressed bean curds—available firm or soft, and delicious when marinated and tossed into salads—provides a full complement of amino acids, as well as isoflavone, which helps muscles recover from exercise. "A serving is four ounces," says Andrews. "Eat one to three servings a week."

Lentils

Muscle Enhancer
These flat beans don't just make delicious soups. "They're packed with protein, not to mention B vitamins and zinc, which are important for good sexual health," says Andrews. Eat half a cup twice a week, cooking them for about 30 minutes (until they start to break apart) to create a satisfying mashed-potato-like texture. "A single serving will help you cover all of your nutritional bases," adds Andrews.

Eggs

Muscle Enhancer
The old school of thought was that you should eat egg whites rather than whole eggs in order to get the protein without the added cholesterol. But recent studies have proved that the fat in the yolk is important to keep you satiated, and the benefits of the minerals and nutrients in the yolk outweigh its cholesterol effect. Eggs deliver the most nutrients for the fewest calories and provide the most satiety per calorie consumed. Plus, eggs contain choline, a B vitamin that studies have linked to improved brain function. "Eat three or four servings a week for breakfast or as a protein alternative at other meals," says Bowerman.

Greek-Style Yogurt

Muscle Enhancer
All yogurt provides muscle-friendly protein as well as probiotics that keep your digestive tract healthy and your immune system in top form. "But the Greek variety is thicker than regular yogurt, so it has more protein, and it's sweeter and heartier," says Clark. "It's man-style yogurt, with a velvety texture." Mix eight ounces with fruit for breakfast, or spread it on flatbread and top with chicken and onions.

Quorn

Muscle Enhancer
A little-known protein source, Quorn is a great substitute if you're looking to add variety to your diet with nonanimal protein. "It's composed of a compound similar to mushroom protein: mycoprotein," says Dr. Dansinger. "As such, it is top-quality protein without unhealthy animal fat. If you're a vegetarian, this should be at the top of your list." Quorn is also lower in calories than chicken and turkey, and you can buy it cubed or ground, making it an ideal substitute for ground beef. Find it at your local specialty market, and shoot for six ounces a day if you're tired of soy.

Chocolate Milk

Muscle Enhancer
Believe it or not, the sweet brown milk you loved as a kid is actually good for you. "Chocolate milk is one of my favorite postexercise recovery drinks because it contains whey protein, which helps muscles recover and repair," says Grieger. "Plus, it tastes great while boosting calcium and vitamin D, which research shows is important for preserving cartilage and joint health." Indeed, a 2006 study in the International Journal of Sport Nutrition and Exercise Metabolism found that it is as good as or better than Gatorade for replacing glucose in fatigued muscles. "Drinking one large glass after you work out will boost muscle growth and speed recovery," says Grieger.

Wild Salmon

Muscle Enhancer
High in inflammation-fighting omega-3s, wild red or sockeye salmon (canned or fillet) is an excellent low-mercury alternative to canned solid tuna, which can be high in the toxic metal. "Defrosting a frozen fillet for dinner makes a great substitute for steak," says Dr. Dansinger, "or pan sear a fresh fillet with olive oil and kosher salt." Recent NFL probes suggest that many teams—including the Bengals and the Giants—serve it to players to lock in strength gains and fuel performance. But while pro athletes might eat 16 ounces at once, you're better off with three or four six-ounce servings a week.

Pineapples

Inflammation Fighter
With its potent mix of vitamins, antioxidants, and enzymes (in particular, bromelain), pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and macular degeneration, says Grieger. If only the "colada" part of the equation were as healthy. Have half a cup, two or three times a week.

Olive Oil

Inflammation Fighter
The extra-virgin variety is rich in beneficial monounsaturated fats. "Its fatty acids and polyphenols reduce inflammation in cells and joints," says Grieger. A study in the journal Nature found that it's as effective as Advil at reducing inflammation. "Have two tablespoons a day," says Bowerman.

Bing Cherries

Inflammation Fighter
Research by the U.S. Department of Agriculture shows that eating up to 45 bing cherries a day can lower the risk of tendinitis, bursitis, arthritis, and gout, says Bowerman. Studies also suggest that they reduce the risk of chronic diseases and metabolic syndrome. "They taste great on yogurt or cereal," says Bowerman.

Dark Chocolate

Inflammation Fighter
"The flavonoids in dark chocolate inhibit platelet clumping, which reduces the risk for stroke, heart attack, and embolisms," says Bowerman. "It's high in calories, so limit yourself each day to a half bar with at least 70 percent cacao."

Turmeric

Inflammation Fighter
Curcumin, the polyphenol that gives the spice its tang and yellow hue, has antitumor, antiarthritis, and anti-inflammatory properties. "Studies show that it also inhibits the growth of plaques associated with Alzheimer's," says Bowerman. Sprinkle half a tablespoon on fish or chicken to add color and flavor.

Wild Fatty Fish

Inflammation Fighter
Mackerel and other wild fatty fish contain a hearty dose of omega-3 fatty acids, which protect the heart, cells, joints, and brain. "Stay away from farmed varieties," says Bowerman. "They contain undesirable levels of omega-6 fatty acids." The DHA and EPA in the oil of these fish also reduce the risk of colorectal cancer. Shoot for four six-ounce servings a week. "I like mine grilled with olive oil, lemon, and sea salt," notes Bowerman.

Flaxseed

Inflammation Fighter
Rich in protein and fiber, these seeds taste great on cereal and yogurt. Their oil also comes in pill or liquid form, and is high in alpha linolenic omega-3s, which puts them next to wild fish on the list of heart-healthy fare. "They're a great brain food too," says Andrews. Shoot for a tablespoon of ground flaxseed a day.

Almonds

Inflammation Fighter
These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They're also rich in amino acids, which bolster testosterone levels and muscle growth. "Eat a third of a cup a day with the skins on. The skin is full of antioxidants," says Bowerman.

Apples

Inflammation Fighter
An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer's, Parkinson's, and prostate and lung cancers. If given the choice, opt for Red Delicious. They contain the most inflammation-fighting antioxidants.

Whole Grains

Inflammation Fighter
Whole grains—oatmeal, wheat flour, barley, brown rice—are high in fiber, which calms inflamed tissues while keeping the heart strong and the colon healthy. Not all breads and crackers advertised as "whole grain" are the real deal. "Read the label," says Grieger. "Those that aren't whole grain can be high in fat, which increases inflammation." Try for two slices of whole-grain bread a day.

6 BEST FOODS FOR HEALTHY SKIN

noreply@blogger.com (EMMANUEL) — Wed, 18 Aug 2010 13:50:00 +0000

Sandra Bullock, Rihanna, and Lindsay Lohan: What do these women have in common? They’ve all been embroiled in tabloid-worthy scandals. But what else? They all look good, even when the press isn’t. That’s because they have what so many of us strive for: Perfect skin.

So, what’s the secret? How do some of us achieve the golden hue of Halle Berry while the rest of us get stuck with a scaly patchwork of blotches, pimples, and dry spots? Some of it’s genetic, sure, but that’s not the whole story. If you listen to the conventional wisdom coming from the pharmaceutical companies, you might think the problem is that you just haven’t discovered the right cream, ointment, or alcohol-soaked cleansing pad to clear up your face. But those are solutions of last resort. What you need is a preventive strategy, one that involves nurturing the complex balance of nutrients that feed your skin and nurture your inner glow. In other words, if you want the kind of skin that looks good even through a Hollywood scandal, you’ve got to eat right. Here are six foods that will have you looking your best.

1. SALMON

Salmon is an ideal food for many reasons, but as far as your skin’s concerned, there’s only one that matters: It’s among the world’s greatest sources of omega-3 fatty acids. Those are the essential fats that, along with bolstering the cognitive powers of your brain, concentrate in the walls of your epidermal cells to help lock in moisture. Plus, in one study, researchers supplemented two groups of mice with either omega-3 or omega-6 fats. After two weeks, the skin of the omega-3-fed group exhibited a 20 percent faster recovery rate from exposure to ultraviolet light. That gives salmon two crucial skin boons: keeping your skin from looking dry and helping it battle the dangers of excessive sunlight.

2. CARROTS

Carrots are teeming with tiny orange pigments called beta-carotene, and when you ingest those pigments, you’re inviting them to nestle into your skin, fill in blotches, and give you a healthy glow. And what’s more, research shows that this can actually help prevent premature aging from sun damage. But is the accumulation of orange in your skin going to make you look like an extra from Jersey Shore? Well, hopefully not. But eating excessive loads of carotene-rich foods can lead to a condition called carotenosis, wherein your skin stops looking healthy and starts looking, well, orange. But the conditions is rare, so unless you notice yourself turning into a prison jumpsuit, feel free to chow down.

3. AVOCADO

One study published by The Journal of the American College of Nutrition found that people with higher intakes of olive oil had fewer wrinkles than people with higher intakes of butter. The reason: Butter is loaded with saturated fat, while olive oil is rich in monounsaturates, the same essential fats that make up more than 50% of the calories in an avocado. So why eat avocado over olive oil? Both are good, but avocados have the added bonus of B vitamins, which also help to keep your skin looking vibrant and smooth.
Other monounsaturated-fat foods: olive oil, almonds, peanut butter

4. BEANS

Legumes, to be more precise. This is the class of plants that includes black beans, chickpeas, lentils, soybeans, and peanuts. And how do these puny pods protect your face? By smoothing out wrinkles. Australian researchers analyzed the diets of more than 400 elderly men and women and found that high intakes of legumes—alongside vegetables and healthy fats—resulted in 20% fewer wrinkles over time. The effect is likely a result of isoflavones—potent antioxidants—concentrated in the beans.
Other isoflavone-rich foods: alfalfa, tempeh, tofu

5. GRAPES

Besides providing protection from heart attack and stroke, antioxidants called polyphenols found in grapes can also help keep middle-aged skin from sagging. That’s because polyphenols improve skin’s elasticity by strengthening collagen, the primary protein in skin’s innermost layer.
Other polyphenol-rich foods: grape juice, blueberries.

6. WATER

Okay, it’s not as fun to drink as wine, but water is the strongest weapon you have against lifeless skin. That’s why they call it “moisturizing”—because you’re trying to lock moisture, aka water, into your skin. To put it broadly, all the body’s processes rely on hydration, so if you’re not sipping throughout the day, you’re likely to have a slower metabolism, groggier head, and, yes, drier skin. One study suggested that it takes a mere half-liter of water to create a measurable increase in the capillary blood flow to your body’s outer layer. That’s just over 16 ounces. Try doing that a few times a day and you’ll have a face like a baby’s bottom in no time.
Other water-rich foods: watermelon, peaches, celery.

By David Zinczenko

How to Control Diabetes With Exercise

noreply@blogger.com (EMMANUEL) — Mon, 05 Jul 2010 13:14:00 +0000

The three cornerstones in the treatment of diabetes are food, medications, and activity. Of these three, activity is often a first choice for the person who has diabetes. Moving toward a more physically active life is generally inexpensive, convenient, and easy and usually produces great rewards in terms of blood glucose control and a general feeling of well-being.

Whenever you actively use a muscle, you burn both fatty acids and glucose. During and after periods of activity, your falling glucose level is sensed by the beta cells in your pancreas, and they relax their output of insulin.

This gives your beta cells a break from excessive insulin production. In addition, the lower insulin levels signal your liver to empty its glucose reserves (glycogen) into the blood to supply the muscles with needed energy.

As physical activity continues, the liver converts amino acids, lactic acid, and fats into glucose to supply the muscles. If the activity continues long enough, even the body's fat cells get in the game. They compensate for the reduced fatty acid levels in your blood by converting their stored triglycerides into fatty acids.
When all of these steps are considered, it's easy to see why using your muscles is the perfect treatment for diabetes. It lowers blood glucose, lowers fatty acid levels in your blood, and reduces the workload of your pancreas. And, unless you are on a medication that can cause hypoglycemia, physical activity won't cause your blood glucose level to fall below normal the way some other diabetes treatments may.

In this article, you will learn how exercise can be incorporated into a battle plan for managing diabetes. First, though, you must consider some of the risks, which are outlined below.
Assessing Exercise Risks
Becoming more physically active is not completely without risks for people with diabetes. On the other hand, remaining sedentary is no bargain, either; it does nothing to help your glucose control, your weight management, or your overall well-being. To gain the benefits of increased physical activity and minimize potential risks, you need to understand and evaluate those risks up front and take steps to prevent problems before they occur.

Should I Have a Stress Test?

Before starting moderate- to high-intensity activity, you should have an exercise stress test if you:

•are older than 35
•are older than 25 and have had type 2 diabetes for more than 10 years or type 1 for more than 15 years
•have protein in your urine
•have high blood pressure
•have high blood cholesterol
•have a family history of heart disease
Talk to your doctor about having a stress test if any of the above applies to you.

Hypoglycemia
For people with diabetes who take medication or insulin, hypoglycemia is a concern. Whenever you are physically active, your muscles burn glucose. First, they gobble up the glucose they have stored as glycogen. As the activity continues, glucose from the blood pours into the muscles to supply their energy needs, lowering blood glucose levels. However, this march of glucose from the blood into the muscles doesn't end when the activity stops.

The body needs to refill the muscles' glucose storage tanks in preparation for future movement. As a result, a hypoglycemic reaction can occur not only during periods of activity but up to 24 hours later. Some people with diabetes who have frequently experienced hypoglycemia begin to associate any form of activity with a loss of glucose control.

For such individuals, a lack of glucose testing may keep them in the dark about how their body reacts to activity. As a result, they are unprepared for the low blood glucose level that can occur when they mow the lawn or when they take a brisk walk through the park. When such a low occurs, they may grab a handful of jelly beans to treat the low, only to find their glucose level skyrocketing as a result. So they take extra insulin or medication at dinner to treat the high, but the blood-glucose roller-coaster ride continues with another low before they go to bed.

These fluctuations create great confusion and frustration, leaving these individuals upset and scared. Activity, they may decide, is not worth the seemingly unpredictable swings in glucose. For such individuals, more frequent blood glucose testing can help them better understand their body's response to exercise and prepare for it by adjusting medication or food intake.

The Benefits of Being More Active

Here are some of the ways a more active lifestyle can help diabetics:

•Lower blood glucose
•Lower blood pressure
•Lower blood fats
•Better cardiovascular (heart and lung) fitness
•Weight loss and/or maintenance
•Improved sense of well-being

Heart DiseaseBefore you increase your activity level, you need to consider the possible presence of heart disease. As you've already learned, coronary heart disease is very common in people with diabetes, affecting perhaps as many as 50 percent of them. To assess your risk, you and your doctor need to take into account your age, your blood pressure, your blood fats, whether you have protein in your urine, the length of time you have had diabetes, and your family history.

So before you begin increasing your level of activity, consult your doctor and, if appropriate, have an exercise tolerance test. This test is done on a treadmill and reflects your heart's ability to work under stress. Your chances of having a positive result, indicating heart disease, increase with each risk factor you have. Even if you are at increased risk or have a positive test, you will likely still be able to increase your physical activity; you will just need to work more closely with your diabetes care team to set safe guidelines for activity and, perhaps, to determine if medications to lower your risk of heart trouble are in order.

Diabetes Complications

Before you increase your activity level, you need to account for any diabetic complications or related conditions that may be present. Some types of activity may not be wise for people with certain medical conditions. Any activity that includes straining, such as weight lifting, can dramatically increase blood pressure during the actual activity, further aggravating any hypertension that is present.

To lessen any potential problems, you need to have your blood pressure well controlled before you start increasing your activity level and especially before beginning an activity that involves straining. Proliferative retinopathy is also aggravated by straining, which increases the pressure within some of the weakened blood vessels of the eyes. Activities that require straining or that involve jarring or rapid head motions may also cause an acute hemorrhage in already weakened eye vessels.

For this reason, it is important to have your eyes examined for signs of retinopathy before starting an exercise program and have them rechecked annually. If you have significant nerve disease in your feet, you may not be able to feel injuries to your feet, the most common of which are blisters. This does not mean you cannot exercise, but it means that you need to have your feet checked by your doctor first and you must observe good foot care at home, including inspecting your feet for sore spots and minor injuries daily.

You'll also want to get expert advice on proper footwear for the activity and be sure that the footwear you choose is fitted properly to your feet.

Once you've factored in the risks, you can actually build your exercise program.

Exercise Guidelines

The following guidelines can help you increase your activity level safely. Be sure to work with your diabetes care team, too, so they can monitor you and provide specialized advice for your specific situation.

Screening
First, be screened by your doctor for any possible problems before you start any type of activity. This exam should include a treadmill test for people with diabetes who fit certain criteria, an eye examination for proliferative retinopathy, a urine examination for protein, and a medical evaluation of your feet.

Whatever you choose, make sure the activities are enjoyable for you and take into account your abilities and condition. The activities don't even have to be "exercises" in the traditional sense, as long as they get you moving. Square dancing, taking your dog on long walks, riding your bike, gardening, and even walking the golf course all count.

Vary them so you don't get bored and fall prey to easy excuses. Choose some that can be done with others and some that can be done alone; some that can be done indoors, some that can be done outdoors; some that can be done when your schedule is light, and some that can be fit in when you're strapped for time.

Type of Activity

Once you've received your team's okay for exercise, you need to choose activities that fit your physical condition, lifestyle, and tastes. Many people with diabetes, especially those who have not been physically active for a while, find that easy, low-impact activities such as walking and swimming are perfect.
A doctor can help you form an exercise program.

Time, Intensity, and Duration

Begin each exercise session with a five- to ten-minute period of low-intensity warm-up activity (such as marching in place) and gentle stretching. The warm-up will prepare your heart for increased activity. The stretching will help you avoid tendon and muscle problems, which are common in people whose tendons have become brittle after years of high blood glucose levels.

After you warm up and stretch, start the aerobic portion of your activity. An aerobic activity is one that works the large muscles -- those in the legs and buttocks or arms and shoulders -- continuously for an extended period of time. In so doing, it increases your body's demand for oxygen, forcing both your breathing and heart rate to speed up. One way to determine how hard your body should work during physical activity is to use something called a target heart rate range.

To help establish your target range, you need to first determine your maximal heart rate. To calculate this number, simply subtract your age from 220. The high and low ends of your appropriate target heart rate range will be percentages of this number. For example, you might aim for the moderate intensity range, which is between 55 and 70 percent of your maximal heart rate. It is important, however, to work with your diabetes care team to determine the intensity range that is most appropriate for you. You will also want to ask for specific advice regarding how often and how long you should exercise.

During the exercise, to determine if you are working in your target range, you will need to occasionally check your heart rate. To do this, count the number of heartbeats (by feeling the pulse on the inner side of your wrist) for six seconds and add a zero to the end of that number; that's the number of times your heart is beating per minute. And that's the number that should stay in your target range during the aerobic activity.

It's always best to increase physical activity slowly and build up gradually. If you find it uncomfortable to exercise near the higher end of your target range, talk to your diabetes care team. They will probably suggest that you shoot for a lower intensity but a longer duration. As time passes, you'll be able to maintain a higher and higher level of activity for longer and longer periods of time.

Regardless of the activity you choose, you should end each workout period with ten minutes of cool-down and more gentle stretching. You want to slowly decrease the pace of your activity for several minutes rather than stop abruptly. You also want to take advantage of the fact that your muscles are warmed up to do some gentle stretching. If you try to do some extra activity every other day, you will be amazed at the difference in your glucose control. Get moving every day, and the benefits will be even greater.

Avoiding Glucose Problems During Exercise
To preempt problems with you glucose levels during exercise, there are a number of things you can do -- such as:

•Plan your activity to follow a meal so that it can help lower the increased blood glucose level that follows eating.

•Check your blood glucose 30 minutes before and then just prior to activity. This way you can see which direction your glucose level is heading and anticipate a low in time to take preventive action.

•If you are at risk for hypoglycemia, plan for a possible hypoglycemic episode. Carry glucose tablets with you; if symptoms of low blood glucose develop, stop the activity immediately and use the fast-acting glucose.

•If you manage your diabetes with insulin, know the peak time of your insulin and plan your activities accordingly. Avoiding the times when your insulin is peaking and at its strongest will help you prevent hypoglycemia.

•When injecting insulin, avoid the muscle areas that you will be using during the activity. For example, if you will be playing tennis, avoid using your racket arm and even, perhaps, your legs for your injection at the meal prior to your game. Most people find the abdomen or the buttocks work best before exercise.

•When planning to be extremely active, test your glucose level prior to getting started. If your blood glucose is near normal but you have the potential to develop hypoglycemia, you will need to eat prior to the activity. (If you take insulin, you will either need to eat prior to the activity or lower your insulin dose.)

•If your blood glucose before the activity is more than 250 mg/dl, check your urine for ketones. If they are present, activity will actually cause your blood glucose level to increase. An elevated glucose level and positive ketones indicate that your diabetes is uncontrolled and you need to contact your diabetes care team for advice immediately.

•Monitor your glucose during exercise to see what effect activity has on you. Check it every half hour during exercise and again when you are finished.

•Be sure to drink plenty of fluids. Sweating means you are losing fluids that need to be replaced. Water is usually a great choice.

•If, during any activity, you ever experience shortness of breath, chest pain, or leg cramps that go away with rest, contact your doctor immediately. These are all possible signs of blocked arteries and require an evaluation by your doctor.

•If you repeatedly experience episodes of hypoglycemia during and/or after increased levels of activity, you should contact your doctor and discuss the possibility of a change in your medications.
Being active needs to be fun. Otherwise, you're much less likely to stick with an active lifestyle. Choose your activities accordingly, then go out and play at least a little every day.

SIZE GENETIC: YOUR SOLUTION TO PEYRONIE

noreply@blogger.com (EMMANUEL) — Fri, 25 Jun 2010 15:55:00 +0000

Banana Type of erection – problems of Sexual Intercourse

You may think you are the only guy to have a ‘banana’ shaped penis, but you are not alone.

According to leading urologists 388 men out of 100,000 suffer from penile curvatures, so the next time you go to the gym and feel self-conscious, don’t worry. They have been there too.
But here is the great news… you don’t have to put up with this. Nor do you have to put your body through the trials of surgery and intra-penile steroid injections to put it right. At SizeGenetics we can help.
But first let us first show you: why it happens?
What causes a bent penis?
Commonly known as peyronie’s disease, penile curvature is a result of fibrous tissue developing on the tunica albugiena of the penis. And the end result? A lump or hard band of tissue focussed around the centre of your penis, with a 30% curvature when erect.
Peyronie’s is normally found in men aged between 40-70, but some men in their teens have been diagnosed with the condition.
And it is here where the problem begins. This slight curvature can make sex either uncomfortable, painful or in some cases even impossible.
You see, women may be built to accommodate for your penis size – 4-9 inches… it doesn’t matter. But their vaginas are not made to cope with curvatures.

You can change this.

At SizeGenetics we can offer you a unique type 1 medical device that is clinically proven to increase your penis length by 30% in as little 24 weeks, and at the same time correct penile angulations.
And all it takes for you to boost your penis size by 2.75 inches and enjoy the results… is 2-3 hours of your time every day.
And we think you will be impressed with the results. Not only will you and your partner be enjoying the best sex of your life, you will be able to experiment with new and exciting positions without having to worry about your penis.
Using our unique traction device, you can offer your body a natural cure for peyronie’s disease without the risk of impotency or deformation.
Plus, in no time you’ll be experiencing great and satisfying sex that will not only be pain free but fun too.
For just £226.11 you can also benefit from:

• Medical Type 1 device
• Comfort add-on and spare parts
• PenisHealth DVD and online access
• Real sex for real people online DVD
• Seductive Massage online DVD
• Online access to LoveCentria and 54+ DVD’s filled with a variety of tips and sexual positions, that will have your partner asking for more, more, more

And your penile curvature? Will be a thing of the past once you begin experimenting with our DVD range. Your partner will never know it ever even existed…
All she will be concerned with is the new bigger, thicker you.

Order your SizeGenetics device today.
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Study: 10 minutes of exercise, hour-long effects

noreply@blogger.com (EMMANUEL) — Tue, 01 Jun 2010 13:11:00 +0000

WASHINGTON – Ten minutes of brisk exercise triggers metabolic changes that last at least an hour. The unfair news for panting newbies: The more fit you are, the more benefits you just might be getting.

We all know that exercise and a good diet are important for health, protecting against heart disease and diabetes, among other conditions. But what exactly causes the health improvement from working up a sweat or from eating, say, more olive oil than saturated fat? And are some people biologically predisposed to get more benefit than others?

They're among questions that metabolic profiling, a new field called metabolomics, aims to answer in hopes of one day optimizing those benefits — or finding patterns that may signal risk for disease and new ways to treat it.

"We're only beginning to catalog the metabolic variability between people," says Dr. Robert Gerszten of Massachusetts General Hospital, whose team just took a step toward that goal.

The researchers measured biochemical changes in the blood of a variety of people: the healthy middle-aged, some who became short of breath with exertion, and marathon runners.

First, in 70 healthy people put on a treadmill, the team found more than 20 metabolites that change during exercise, naturally produced compounds involved in burning calories and fat and improving blood-sugar control. Some weren't known until now to be involved with exercise. Some revved up during exercise, like those involved in processing fat. Others involved with cellular stress decreased with exercise.

Those are pretty wonky findings, a first step in a complex field. But they back today's health advice that even brief bouts of activity are good.

"Ten minutes of exercise has at least an hour of effects on your body," says Gerszten, who found some of the metabolic changes that began after 10 minutes on the treadmill still were measurable 60 minutes after people cooled down.

Your heart rate rapidly drops back to normal when you quit moving, usually in 10 minutes or so. So finding lingering biochemical changes offers what Gerszten calls "tantalizing evidence" of how exercise may be building up longer-term benefits.

Back to the blood. Thinner people had greater increases in a metabolite named niacinamide, a nutrient byproduct that's involved in blood-sugar control, the team from Mass General and the Broad Institute of MIT and Harvard reported last week in the journal Science Translational Medicine.

Checking a metabolite of fat breakdown, the team found people who were more fit — as measured by oxygen intake during exercise — appeared to be burning more fat than the less fit, or than people with shortness of breath, a possible symptom of heart disease.

The extremely fit — 25 Boston Marathon runners — had ten-fold increases in that metabolite after the race. Still other differences in metabolites allowed the researchers to tell which runners had finished in under four hours and which weren't as speedy.

"We have a chemical snapshot of what the more fit person looks like. Now we have to see if making someone's metabolism look like that snapshot, whether or not that's going to improve their performance," says Gerszten, whose ultimate goal is better cardiac care.

Don't expect a pill ever to substitute for a workout — the new work shows how complicated the body's response to exercise is, says metabolomics researcher Dr. Debbie Muoio of Duke University Medical Center.

But scientists are hunting nutritional compounds that might help tweak metabolic processes in specific ways. For example, Muoio discovered the muscles of diabetic animals lack enough of a metabolite named carnitine, and that feeding them more improved their control of blood sugar. Now, Muoio is beginning a pilot study in 25 older adults with pre-diabetes to see if carnitine supplements might work similarly in people who lack enough.

WEIGHT LOSS

noreply@blogger.com (EMMANUEL) — Tue, 01 Jun 2010 11:17:00 +0000

Weight loss is a reduction in body mass characterized by a loss of adpose tissues (body fat) and skeletal muscles.

DESCRIPTION
Unintentional weight loss is the most common symptom of cancer and often a side effect of cancer treatments. A poor response to cancer treatments, reduced quality of life, and shorter survival time may result from substantial weight loss. The body may become weaker and less able to tolerate cancer therapies. As body weight decreases, body functionality declines and may lead to malnutrition, illness, infection, and perhaps death.

Most cancer patients in the United States expect to suffer weight loss during treatment for their disease; a study of 938 patients from 17 communities in upstate New York reported in 2004 that weight loss was the fourth most commonly expected side effect of cancer therapy, after fatigue, nausea, and sleep disturbances.

Severe malnutrition is typically defined in two ways: functionally (increased risk of morbidity and/or mortality) and by degree of weight loss (greater than 2% per week, 5% per month, 7.5% per 3 months, and 10% per 6 months). Without considering a specific time course, grading is as follows:

Grade 0 = less than 5.0% weight loss

Grade 1 = 5.0% to 9.9%

Grade 2 = 10.0% to 19.9%

Grade 3 = greater than 20.0%

Grade 4 (life-threatening) is not specifically defined. Paying attention to weight loss at an early stage is necessary to prevent deterioration of weight, body composition, and performance status.

CAUSES
There are many reasons for weight loss in cancer patients, including appetite loss because of the effect of cancer treatments (chemotherapy, radiation therapy, or biological therapy) or psychological factors such as depression. Patients may suffer from anorexia and lose desire to eat, and thus consume less energy. When inadequate calories are consumed, it can lead to "wasting" of body stores (muscle and adipose tissue). Weight loss may be temporary or may continue at a life-threatening pace.

Weight loss may be also be a consequence of an increased requirement for calories (energy) due to infection, fever, or the effects of the tumor or cancer treatments. If infection or fever is present, it is necessary to consider that there is an increased caloric need of approximately 10% to 13% per degree above 98.6°F (37°C). Therefore, energy intake has to be increased to account for this rise in body temperature.

Weight loss may be a result of a common problem in cancer called cahexia. Approximately half of all cancer patients experience cachexia, a wasting syndrome that induces metabolic changes leading to a loss of muscle and fat. It has been proposed that cachexia may be due to the effects of the tumor, but this is debatable considering some patients with very large tumors do not experience cachexia, while others do even though tumors are less than 0.01% of body mass. Cachexia is most common in patients with pancreatic and gastric cancer. Approximately 83% to 87% of these patients experience weight loss. Cachexia is characterized by such symptoms as decreased appetite, fatigue, and poor performance status. It can occur in individuals who consume enough food, but due to disease complications, cannot absorb enough nutrients (i.e. fat malabsorption). Although energy expenditure is sometimes increased, cachexia can occur even with normal energy expenditure. Cachexia is multifactorial in nature and associated with mechanical factors, psychological factors, changes in taste, and cytokines. It should be distinguished from anorexia, in which there is a loss of desire to eat, resulting in weight loss. Cachexia is a serious complication in cancer patients, thought to be responsible for as many as 20% of all deaths from cancer.

SPECIAL CONCERNS
In order to allow normal tissue repair following aggressive cancer therapies, patients require adequate calories and macronutrients in the form of protein, carbohydrates, and fat. Inadequate consumption of food and/or poor nutrition may impair the ability of a patient to tolerate a specific therapy. If a low tolerance to therapy necessitates a decrease in dose, the therapy's effectiveness could be compromised. Wound healing may also be impaired with poor nutrition and inadequate energy intake.

Research has demonstrated that men often experience significantly more weight loss than women over the course of the disease and lose weight much faster. On average, survival time for men is shorter than for women. Significant predictors of patient survival are stage of disease, initial weight-loss rate, and gender.

TREATMENTS
Nutritional problems related to side effects should be addressed to ensure adequate nutrition and prevent weight loss. In particular, cancer patients should maintain an adequate intake of calories and protein to prevent protein-calorie malnutrition. The patient's caloric requirements can be calculated by a dietitian or doctor since nutrient requirements vary considerably from patient to patient. Moreover, patient education about nutrition is vitally important; several recent studies have shown that almost half of all cancer patients in the United States receive no nutritional information from health care professionals, including the 18% who experience significant weight loss.

The following dietary tips may help patients to reduce weight loss:

Eat more when feeling the hungriest.

Eat foods that are enjoyed the most.

Eat several small meals and snacks instead of three large meals. A regular meal schedule should be kept so meals are not missed.

Have ready-to-eat snacks on hand such as cheese and crackers, granola bars, muffins, nuts and seeds, canned puddings, ice cream, yogurt, and hard boiled eggs.

Eat high-calorie foods and high-protein foods.

Take a small meal as to enjoy the satisfaction of finishing a meal. Have seconds if still hungry.

Eat in a pleasant atmosphere with family and friends if desired.

Make sure to consume at least eight to 10 glasses of water per day to maintain fluid balance.

Consider commercial liquid meal replacements such as Ensure, Boost, Carnation, and Sustacal.

An appetite stimulant may be given in order to prevent further weight loss such as megestrol acetate or dexamethasone. In clinical trials, both these medications appear to have similar and effective appetite stimulating effects with megestrol acetate having a slightly better toxicity profile. Fluoxymesterone has shown inferior efficacy and an unfavorable toxicity profile.

As of 2004, researchers at the Medical College of Virginia are studying a group of compounds known as cannabinoids for the treatment of cachexia and vomiting associated with cancer treatment. The best-known natural cannabinoids are derived from marijuana.

Further research is needed in order to devise an effective treatment for the loss of muscle tissue in cachexia. As of 2004, there are no medications, nutritional supplements, or other treatments that are even moderately successful in reversing the wasting of muscle tissue in cachexia.

ALTERNATIVE AND COMPLEMENTARY THERAPIES
Depression may affect approximately 15%–25% of cancer patients, particularly if the prognosis for recovery is poor. If anorexia is due to depression, there are antidepressant choices available through a physician. Counseling may be also be sought through a psychologist or psychiatrist to cope with depression.

It is important to check with a dietitian or doctor before taking nutritional supplements or alternative therapies because they may interfere with cancer medications or treatments. St. John's Wort has been used as a herbal remedy for treatment of depression, but it and prescription antidepressants is a dangerous combination that may cause symptoms such as nausea, weakness, and may cause one to become incoherent.

BALANCED DIET

noreply@blogger.com (EMMANUEL) — Sat, 06 Mar 2010 10:22:00 +0000

Definition

A balanced diet refers to intake of appropriate types and adequate amounts of foods and drinks to supply nutrition and energy for the maintenance of body cells, tissues, and organs, and to support normal growth and development.

Alternative Names

Well-balanced diet

Function

A well-balanced diet acts to provide sources of energy and nutrition for optimal growth and development.

Food Sources

Milk group (milk and milk products)

milk, cheese, yogurt

Meat group (meat and meat substitutes)

meat: chicken, fish, beef, pork, lamb
legumes: beans and peas
nuts and seeds

Fruit and vegetable group

fruits
vegetables

Grain group (breads and cereals)

whole grain breads
enriched breads
rice
pasta

Side Effects

An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Recommendations

The term "balanced" simply means that a diet adequately meets your nutritional needs while not providing any nutrients in excess. To achieve a balanced diet, you must consume a variety of foods from each of the food groups.
There are several guidelines available to help a person plan their balanced diet. They include:

The Food Guide Pyramid : The U.S. Department of Agriculture's newest food pyramid guide, called MyPyramid, encourages consumers to make healthier food choices and to get regular exercise. Unlike the older model, food groups are arranged in vertically bands, instead of horizontal ones. Band width indicates portion size. The wider the band, the more food from that group you should eat.
The U.S. Dietary Guidelines (RDA guidelines)
For a healthy diet, replace unhealthy and fattening foods with healthier alternatives, such as fresh fruits and vegetables.

General Guidelines

eat at least 3 meals each day
do not skip breakfast
eat foods from each of the Four Food Groups at every meal

The most important step to eating a balanced diet is to educate yourself about what your body needs, and read the nutrition label and ingredients of all the food you eat.
New dietary guidelines set forth by the U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA), recommend fewer calories and smarter food choices.
Some of the key recommendations:

Follow a balanced diet that is low in saturated and trans fats, cholesterol, added sugars, salt, and alcohol, such as the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.
Balance your calorie intake with exercise. Slowly decrease your caloric intake while increasing exercise to prevent gradual weight gain over time. Exercise regularly and reduce sedentary activities.
Two cups of fruit and 2½ cups of vegetables per day are recommended for people following an average 2,000-calorie per day diet.
Three or more ounces of whole-grain products are recommended per day.
Three cups per day of fat-free or low-fat milk or milk products should be included.
Fewer than 10% of calories should come from saturated fatty acids.
Trans fatty acids should be avoided.
Cholesterol intake should be less than 300 mg/day.
Total fat intake should not exceed 20-35% of calories. Choose "good" fats such as fish, nuts, and vegetable oils containing polyunsaturated and monounsaturated fatty acids. Lean, low-fat, or fat-free meats, poultry, dry beans, and milk or milk products are preferable. Total fat intake can approach 35% if the majority of fats are "good" fats.
Stay away from added sugars.
Consume less than 2,300 mg (approximately one teaspoon of salt) of sodium daily, and limit salt added in food preparation.
Do not consumer more than one alcoholic drink per day for women, two per day for men. Certain individuals should abstain from alcohol completely.

References

Dietary Guidelines for Americans 2005. Rockville, MD: US Dept of Health and Human Services and US Dept of Agriculture; 2005.

Oranges

noreply@blogger.com (EMMANUEL) — Mon, 08 Feb 2010 16:17:00 +0000

WHY YOU NEED THEM

They'll keep your ticker beating at its ideal rhythm. That extra cardio protection comes from two compounds (hesperidin and naringin) found in the peel and inner white pulp. In studies, the duo have been shown to potentially ward off heart disease and stroke by elevating levels of good cholesterol while reducing the risk of clots.

Oranges fi ght off damage from the sun. Orange peel is loaded with the protective phytonutrient d-limonene. Eating as little as one tablespoon of orange zest each week—about the amount from one orange peel—can significantly suppress your risk for skin cancer. For the greatest effect, combine orange zest with hot black tea.

NOTE: To get zest, rub an unpeeled orange against a food grater with fine holes. The resulting bits of peel—or zest—can be used in salads or soups or sprinkled over chicken or fish before cooking.

Citrus fruits may fight the signs of aging. The vitamin C in oranges can neutralize free radicals, preventing them from damaging cells and triggering everything from fi ne lines and wrinkles to more serious illnesses like cancer. And just taking a supplement won't do. Italian researchers found that volunteers who drank OJ had far less cellular damage from free radicals than another group who took the same amount of C in vitamin form.

If that weren't enough, citrus fruits may help you breathe easier. Oranges are rich in the antioxidant beta-cryptoxanthin (the pigment that gives them their brilliant hue). In studies, this compound has been shown to help ward off lung cancer, even in smokers.

HOW TO BUY THEM

Choose smaller, firmer, thinner-skinned oranges that feel heavy for their size. These tend to be the juiciest, sweetest fruit.

See a green patch? As long as the skin is smooth, it's nothing to worry about.

Once you have the fruit home, store them loose at room temp on your counter for about a week. Or put them in the fridge in plain sight. They'll keep there for up to two weeks.

WHICH ONES TO BUY

PUMMELO
Tastes like: A sweeter, less-tart version of its distant cousin, the grapefruit.
Cool fact: The largest of all citrus fruits, this green giant can sometimes grow big enough to masquerade as a watermelon.
Why you should try it: Pummelos are a great diet food, high in both water and fiber, that'll keep you feeling full as long as possible after eating.

MORO
Tastes like: A shot of OJ with a raspberry chaser.
Cool fact: Moros are nicknamed "blood oranges" because of their succulent deep-red pulp.
Why you should try it: To fight headaches and muscle pain. Moro oranges are filled with compounds called anthocyanins, potent plant pigments that protect your body from toxins and inflammation.

CLEMENTINE
Tastes like: A mixture of apricot nectar and canned mandarin oranges.
Cool fact: Clementines are the unwanted love child of an accidental tryst between an orange and a tangerine plant.
Why you should try it: Since they're small, seedless, and a cinch to peel and break into segments, Clementines are also the ultimate no-mess, portable fruit snack.

CARA CARA RED NAVEL
Tastes like: Fresh cherries with a tart cranberry zing.
Cool fact: The fruit gets its name from the flow-ers the Cara Cara tree produces—the tip of which resembles the human belly button.
Why you should try it: Cara Cara navels are the next best thing to a multivitamin, packed with the vitamin C you expect, plus cancer-fighting lycopene and vitamin A for healthy skin and Superman vision (minus the X-rays).

OROBLANCO
Tastes like: A grapefruit, only sweeter and without the harsh, bitter aftertaste.
Cool fact: There's no need for these oranges to ripen. The green skin means go—the fruit is ready to eat.
Why you should try it: To improve your workout. Oroblanco oranges are loaded with thiamin, which helps promote muscle growth, maintain a healthy nervous system, and keep stamina levels running at their peak.

MINNEOLA TANGELO
Tastes like: At once bold, sweet, and super tart—the Nicole Richie of citrus fruits.
Cool fact: Tangelos are easy to peel and highly noted for their knobby ends, further advancing the Nicole theory.
Why you should try it: To avert future heartache. One "mini" will nearly top off your body's folate reserves, helping to clear your system of an artery-clogging substance called homocysteine and dramatically reducing your risk of all forms of cardiovascular disease.

Three Healthy Dips

noreply@blogger.com (EMMANUEL) — Mon, 08 Feb 2010 16:05:00 +0000

1) EASY GUACAMOLE

2 avocados
1 medium red onion, minced
2 plum tomatoes, chopped
1 clove garlic, minced
2 tbsp cilantro, chopped
2 tbsp fresh lime juice Salt and pepper, to taste

TO MAKE:
[1] Cut avocados in half, remove pit, and scoop from peel. Place avocado into a mixing bowl, and mash to desired consistency.

[2] Stir in onion, tomatoes, garlic, and cilantro.

[3] Add lime juice, salt, and pepper.

[4] Place plastic wrap directly onto the surface of the guac (this slows browning), and refrigerate until ready to eat.
2) SPINACH AND ARTICHOKE DIP

1 tbsp butter
1 clove garlic, minced
1 10 oz package thawed, chopped frozen spinach
1 14 oz can artichoke hearts, chopped
1 cup fat-free cream cheese
1 cup fat-free plain yogurt
1/4 cup grated Parmesan cheese
Salt and pepper, to taste

TO MAKE:
[1] Melt the butter in a large saucepan over medium heat. Stir in garlic, spinach, and artichoke hearts. Cook until tender, about five minutes.

[2] Mix in cream cheese and yogurt. Add Parmesan, salt, and pepper. Cook until thickened, stirring occasionally, about 10 to 15 minutes.
3) BLACK BEAN DIP

4 cups canned black beans
1 cup tomatoes, chopped
1/2 cup onions, chopped
2 cups fat-free plain yogurt
3 tbsp cumin
2 tsp chili powder Salt

TO MAKE:
[1] Add all ingredients to food processor or blender. Pulse until mixed to desired consistency.

[2] Transfer to serving bowl, and cover with plastic wrap. Let chill for 1 to 2 hours before serving.

How to Do a Squat

noreply@blogger.com (EMMANUEL) — Thu, 17 Sep 2009 15:58:00 +0000

This version of the squat requires holding a "sitting" position in the air. You may choose to incorporate weights into this leg exercise for added strengthening benefits.

Step 1
Assume start position as shown, legs shoulder width apart, toes slightly pointed out.

Step 2
Keeping your weight in your heels, bend at knees and push your hips back as if sitting in a chair.

Step 3
Return to start position and repeat.

How to Do an Outer Thigh Lift with Bar

noreply@blogger.com (EMMANUEL) — Thu, 17 Sep 2009 15:19:00 +0000

The outer thigh lift with bar, like the inner thigh lift, uses a support to help guide your leg through the motions of the exercise. The movement requires lifting and stretching one leg while the other rests on the floor.

Step 1
Assume start position as shown by lying on your side, propped up on forearm and elbow.

Step 2
Support end of bar on outside of foot.

Step 3
Lift leg and bar up toward ceiling.

Step 4
Return to start position and repeat on other side.

How to Do an Outer Thigh Sculpt with Resistance Tube

noreply@blogger.com (EMMANUEL) — Thu, 17 Sep 2009 15:13:00 +0000

The outer thigh sculpt with resistance tube adds a strengthening component to a basic leg exercise. The movement requires holding the legs above the head while bringing the feet out to the sides.

Step 1
Assume starting position as shown by wrapping ends of tube around your feet.

Step 2
Bring legs out to sides just beyond shoulder width.

Step 3
Return to start position and repeat on other leg.

How to Do a Squat with Outer Thigh Lift

noreply@blogger.com (EMMANUEL) — Thu, 17 Sep 2009 15:07:00 +0000

The squat with outer thigh lift, which involves alternating squatting and standing positions, is effective for strengthening the thigh muscles. It is also a good way to incorporate greater range of movement into your leg exercises.

Step 1
Assume starting position as shown.

Step 2
Bend knees and lower body into squat position.

Step 3
Stand back up and lift leg out to side.

Step 4
Repeat on other leg.

How to Do a Standing Outer Thigh Lift

noreply@blogger.com (EMMANUEL) — Thu, 17 Sep 2009 14:58:00 +0000

The standing outer thigh lift, which involves extending the leg away from the body at a 45-degree angle, may require a bar, as pictured, to facilitate quick repetition.

Step 1
Assume starting position as shown by standing up tall; use a bar for balance if necessary.

Step 2
Lift leg out to side.

Step 3
Repeat with other leg.

How to Do an Outer Thigh Lift with Stability Ball

noreply@blogger.com (EMMANUEL) — Thu, 17 Sep 2009 14:48:00 +0000

The outer thigh lift with stability ball uses a support to maintain balance as the leg is extended away from the body. This exercise is useful for building strength and toning the upper leg muscles.

Step 1
Assume start position as shown by supporting upper body weight on ball.

Step 2
Lift leg up toward ceiling.

Step 3
Repeat with other leg.

How to Do Inner Thigh Circles

noreply@blogger.com (EMMANUEL) — Thu, 17 Sep 2009 14:37:00 +0000

Inner thigh circles use small, repetitive motions to tone and strengthen the leg. You can vary the intensity of the movements, depending on whether your aim is precision or vigorous exertion.

Step 1
Assume start position as shown by lying on your side, propped up on forearm and elbow.

Step 2
Slowly use your straight leg to draw circles in the air in front of you.

Step 3
Repeat on other side.

How to Do an Inner Thigh Toner with Resistance Tube

noreply@blogger.com (EMMANUEL) — Thu, 17 Sep 2009 14:25:00 +0000

The inner thigh toner with resistance tube incorporates an elastic rope to push against your legs as you move them from side to side. This exercise works the legs, and also requires some coordination between the hands and feet to provide proper resistance.

Step 1
Assume start position as shown by wrapping tube around bottom of foot.

Step 2
Hold firmly as you abduct (move out) and adduct (move in) your leg.

How to Do an Inner Thigh Lift with Bar

noreply@blogger.com (EMMANUEL) — Thu, 17 Sep 2009 14:18:00 +0000

The inner thigh lift with bar incorporates a support that guides your motions as you proceed through this exercise. The movement requires both stretching and lifting with the legs.

Step 1
Assume start position as shown by lying on your side, propped up on forearm and elbow.

Step 2
Support end of bar on inside of foot.

Step 3
Lift leg and bar up toward ceiling.

Step 4
Repeat with other leg.