healthy body tips

Each year I have faced the same question as soon as December 1st rolls around....what Holiday gifts do I buy my clients, colleagues and neighbors? Do you buy them wine? Then that leads to: what wine do they like? Or do they even drink? Are they on a diet; you could send them chocolates and other great gifts from Hammacher Schlemmer. You want to buy a gift that is personal, yet tasteful and a gift that makes them remember you but more importantly shows them that you treasure and value them. This is definitely not an easy task and being conscious of the flavors and tastes of the gift recipient can be challenging, frustrating, time consuming and costly.

This year I decided to take matters into my own hands and decided to make my own gifts for these special people. Everyone showers or takes baths...so I decided to utilize this common theme to create very festive, tasteful, eco-friendly holiday gift baskets. From small stocking stuffers containing certified organic, soap free shower gel and lotions to medium sized baskets that contain holiday note pads, picture frames, holiday socks and soy candles.



If you choose to make your own holiday gifts; think of general themes that will apply to the folks on your list. In my own personal experience; people favor gifts that are handmade and come from the heart. It shows you have taken time to think of them and to create a gift that is a unique, one-of-a-kind gift. If the recipient prefers using pencils versus pens; you could create a gift baskets that contains note pads engraved with their initials, an engraved cross pencil and other great trinkets that can be used at their office.

It seems everyone I know has a hard time buying the "right" gift for their boss. Gifts that keep giving are a great idea, like magazine subscriptions, books of the month clubs or industry related books are always valued by bosses. No one ever wants to get an over-the-top gift; but on that take into consideration the likes and preferences of your boss conveys your observations skills and may bring you closer with this individual.



Who knows, you may even get a raise! Seriously, though, gifts are all about the thoughts behind them and if you think outside the box and try to personalize your gift, it will greatly appreciated and enjoyed by the receiver.

Anyone who is health conscious and eats organic, natural or vegan knows that there are few savings involved in this healthy lifestyle. In 2006 alone, US consumers spend $26.2 billion alone on natural and organic foods. If only there were more coupons and savings to be had....but wait, there are a few money saving solutions that can help you monthly grocery totals decrease.

1. Eat seasonally, locally: Seasonal prices will save you $ and the locally grown fruits and veggies are less expensive due to proximity to the store.

2. Buy Frozen Fruits and Veggies- According to Joy Bauer's Food Cures, frozen fruits and vegetables retain about 95% of their nutrients because they are frozen at the peak of their freshness.

3. Purchase in Bulk. You can purchase bulk items like nuts, grains, granola and bean in bulk because they will be 25-40% cheaper than when packaged. Be realistic about your family's ability to consume the entire bulk item.

4. Eat veggies and tofu: Organic meats are very pricey; often triple the cost of ordinary meat. By balancing sources of protein between meats, nuts and eggs- you can save more money.

5. Cook your meals: Packaged meals and eating out can blow your budget quickly. Convenience snacks can be bought in bulk and raw form that you can package yourself like healthy snack mixes of oat bran, pretzels, nuts and dried apricots and raisins. Similarly, you can buy an entire head of lettuce and cut it up yourself.

6. Look for the deals: Between e-coupons and your store or market's website you can plan weekly menu items based on savings. Often retailers have weekly and monthly newsletters that include coupons and discounts.

Flexibility it key and comparison shopping is a must; but you and your budget will triumph without sacrificing your health

Recently I read an article in Lets Live about the increase in aggressive behaviors, bad moods, frightening outbursts of rage and criminal violence and the link to poor eating habits our modern lives have created. It really struck a cord with me as I have a few friends who are school teachers and they have complained about the poor nutritional nature of school cafeteria food and the link of poor food choices to irritable and unruly behaviors in their students.

It all makes sense and I wanted to share a few elements of a review of The Food-Mood Solution that was reviewed in the article I read the other day.

Often moods impact eating habits and in reality our brain runs on what we eat. Neurotransmitters, our brain chemicals, serve as the primary regulators of our moods. Serotonin and Dopamine are examples of these mood regulators. Our brains make neurotransmitters from "neuronutrients" like vitamins, minerals and the amino acids that make up protein. Low levels of neuronutrients can impair neurotransmiter activity and result from eating foods like sugars, carbs, sodas and deep-fried foods.

Similarly, blood sugar levels directly impact our moods. We feel good after we eat, because blood sugar increases. However, when blood sugar levels sink, we get hungry and our mood typically takes a dive as well. Classic symptoms of low blood sugar are feeling impatient, irritable, angry and aggressive until one can eat again.

Ideal conditions would yield a balance in both blood sugar and neurotransmitters, enabling us to respond appropriately and rationally to various situations. However, when we feel stressed eating habits quickly change for the worse. Delaying or skipping meals, eating too many fast foods and snacks loaded with sugars and sugarlike carbs, and consuming too much caffeine is a major problem.

These junk foods are low in neuronutrients and trigger rapid blood sugar swings, pulling our moods and attitude down. The result: we deprive ourselves of important neuronutrients when they are needed the most to protect against stress and bad moods.



If you are stressed or feel like you need a "chill pill" here a few mood mellowing nutrients:

1. High Potency B-Complex. Bs are involved in making seratonin and other neurotransmitters.

2. Vitamin C. Irritability and fatigue are the earliest signs of low vitamin C intake. Vitamin C is also needed to make some neurotransmitters, including serotonin and dopamine.

3. Omega 3 Fish Oils. Though not true neurotransmitters, the omega-3 oils are essential for normal brain function and positive moods. High levels can help reduce aggressive and hostile behavior, including aggressive driving, bullying, verbal abusiveness and fighting. If you are a vegetarian, try 1.5gm daily of DHA (docosahexaenoic acid) one of the omega-3s.

4. GABA (Gamma -Aminobutryic Acid). GABA is both an amino acid (found in protein) and calming neurotransmitter. It lessens the effect of stress, promotes feelings of relaxation, ad helps the brain filter out distractions.

5. Theanine. This amino acid increases the brain's alpha waves, which promote feelings of relaxation. As an added bonus, it may also enhance immunity. Theanine is found in black and green tea. It works in part by boosting GABA levels.

6. 5-HTP (5-Hydroxytryptophan). This form of the amino acid tryptophan is the immediate precursor to serotonin. It can take the edge off depression, anxiety and fitful sleep-- all of which can be associated with hostile behavior.

To start your day off right, do eat some protein such as eggs or a nice protein shake for breakfast every single day. Avoid foods containing sugars and carbs like bread, pizza, deep-fried foods and sodas...instead opt for nutrient rich veggies, apple slices and green tea.

* Drink water, little and often throughout the day.
* Eat something in the morning – it does not have to be first thing as you jump out of bed, but eating something when you get up will replenish your blood glucose levels and fuel your brain and your body.
* Eat at least 5 portions of fruit and vegetables a day – they’re great as snacks and if you have at least 1 serving per meal, you’ll easily make this target.
* Go for colour. Check you are eating a variety of colourful fruit and vegetables – think yellow, red, green and orange.
* Eat as wide a variety of foods as possible. If you can count up the number of different foods you eat on your 10 fingers, you need to add more kinds to your diet. This will help you get a greater choice of nutrients and fibre sources.
* Avoid long periods without eating. This will help stabilise your blood glucose levels and make you less likely to over-eat, or grab an unhealthy snack, later.
* Rate your food hunger. On a scale of 1-5 (1= starving, 5= stuffed). Aim to eat before you reach “1” and stop eating before you reach “5”.
* Take time to eat. It sounds obvious, but it will help you eat more balanced diet and avoid excess calorie intake. Studies show that individuals eat up to 15% more calories when they are in rush at meal times.
* Chew your food. Proper chewing can aid your digestion, and has been shown to reduce symptoms off irritable bowel syndrome.
* Avoid fad diets. There are no miracle foods – good health requires you to eat a variety of quality food in moderation.

For individuals feeling the brunt of this busy holiday season or at anytime where stress levels increase and energy takes a dive; there are helpful, harmless supplements that can help you get back to your productive, energetic self.

Energy is rooted in blood sugar and fat. Glucose (blood sugar) and fat are the principal energy sources for your body But the chemical reactions that burn them for energy depend on various nutrients. We have highlighted the top 5 energy boosters with their daily doses.

1. B Vitamins- Bs play multiple roles in energy-producing reactions. Take the entire B complex, but make sure that your supplements contains at least 25 to 50 mgs of B1, B2, and B3. I am a huge fan of the liquid B Complex.

2. CoQ10 helps shuttle energy-containing electrons in your body. Take 30 to 100mgs daily. These levels decrease as you age and older individuals will feel significant changes in energy levels. This is a significant supplement with anti-aging properties. The Japanese administer CoQ10 to help fight and reverse cardiovascular diseases.

3. Carnitine helps cells burn fats. Take 500 to 1000mg daily.

4. Chromium may improve the activity of insulin, the hormone involved in burning glucose. Take 400 mcg daily.

5. Vitamin E protects against hazardous free radicals. Take 400 to 800 IU daily.

For Athletes like Runners,, Body Builders, Gymnasts or individuals engaged in intense physical activity should consider adding these supplements as well:

Creatine may help restore energy levels. Take 5 gm daily.
Ribose helps increase stamina and strength. Take 2 to 5 gm daily.

The holidays often reflect our gluttonous, materialistic nature as we hit the malls for black Friday and scour store isles for every loved one, friend, colleague and associate on our large holiday list. This time, now more than ever is an opportunity for our society to recognize the growing problem and the role our materialism plays in destroying our environment.

In looking into how to be more environmentally conscious this season, I was horrified to find that in the month between Thanksgiving and Christmas; consumers throw away 1 million extra tons of trash. In an effort to promote awareness and reduce the amount of environmental distress, Healthy Being has compiled a 12 step list that can help individuals and families achieve a more environmentally friendly holiday celebration.

1. Buy a potted or balled Christmas Tree and plant after use
2. If you already have a fake tree; use it.
3. Recycle your wreath into chips and shavings to reuse in your yard
4. Use LED Energy Saving Christmas Lights (saves 90% more energy)
5. Recycle and Re Use old Holiday Gift Wrap and Gift Bags
6. Give Thoughtful Gifts – give a gift of time (dinner at home) or edible gifts versus a bought material gift.
7. Donate to a charity in the name of your loved one or friend
8. Use your own canvas or recycled shopping bags when purchasing gifts at stores.
9. Send paper free, email holiday cards via an on line photo slideshow (photobucket.com)
10. When hosting a holiday party- use real plates and silverware. Avoid disposable flatware, glasses, tablecloths and dishes.
11. When purchasing gifts; Give Green, Organic and Fair Trade Gifts (treehugger.com)
12. Conserve energy by burning soy, beeswax or vegetable wax candles

If we could all ban together to be conscious of our choices; perhaps we could make a slight impact in reversing the progression of global warming.

Today I saw the craziest thing I think I've seen in a long while. On my way to run an errand, I was stopped at a stop light and opposite me crossing the street was a young man riding a bike with no hands, while talking on his cell phone and concentrating on eating his ice cream bar. I thought to myself, how busy and multitasking have we as a community become? Although I laughed at this bizarre and quite dangerous sight; I felt sad that we can no longer take time to enjoy and be contented with just riding a bike or having a great conversation with a friend on a phone or eating a delicious bar of ice cream.

There is a reason we are a society of blackberries or crackberries, as they have been so popularly coined. Our children's schedules are bursting at the seams with ballet lessons, football games, soccer practices, birthday parties and play dates. Every minute of our days are maximized and over scheduled like the airlines.

Are we running away from life itself or is life running away from us? Whatever may be the case, I think that we are missing the opportunity to be mindful and conscientious of the joy and revelation often found in those moments we fill by overlapping additional moments on one another. Laughter, the sound of a quiet house, enjoying a great run without an ipod, listening to the birds chirping while driving in the car may bring additional joys to your day as well as open up time for deep thoughts and revelations to present themselves to you. Perhaps decreasing the craziness, reducing the buzz of your hectic life and slowing down may be a way for the universe to provide us guidance and answer to our thoughts and prayers.

As we celebrate the holidays with our loved ones and friends, the next progression is the closing of the year and the annual life assessment and creation of the new years resolution list. As you and your family celebrate the new year, I hope that taking the time to smell the roses is in the top ten of your list.

Okay, it's a touchy subject but one that needs to be addressed.....bad breath. From bad morning breath to severe and persistent halitosis there is a solution that takes about 2 minutes daily. It's a tongue scraper and it can help you and your loved ones, colleagues and other individuals who come into close proximity with you and your stinky breath.

So, what exactly is a tongue scraper and how does a tongue scraper work?

A tongue scraper or tongue rake is a device with a plastic or metal loop in one end which is used to clean the tongue by removing the coating of plaque. It has been suggested that they have been used since ancient times in India and China. Food particles and bacteria sit not only on your gum line and in between your teeth, it grows on your tongue as well; the primary source of bad breath.

85% of bad breath is the result of volatile sulfur compounds (VSCs) produced by bacteria on the back of your tongue where your toothbrush can't reach.The buildup of bacteria or plaque on the tongue is often the cause of halitosis, i.e. bad breath. Essentially, the tongue cleansing helps you eliminate bad breath at its source; your tongue and in particular at the very back of your tongue. Modern research confirms that a tongue scraper is the best way to remove bacteria that cause bad breath. Tongue cleansing also helps improve taste, removes the coating on the tongue and slow the growth of plaque.

Halitosis has a significant impact — personally and socially — on those who suffer from it or believe they do, and is estimated to be the 3rd most frequent reason for seeking dental aid, following tooth decay and periodontal disease.

Use a Tongue Scraper in the morning, after meals and at night before you go to bed. This will help break up the plaque build up as well as help you scrape away odor causing bacteria.

When buying a tongue scraper; look for a smaller scraper so as to prevent any gagging when scraping or cleansing. Den Tek is my favorite scraper on the market.

Directions on how to use a tongue scraper:
Extend your tongue. Place the Tongue Cleaner on the back of your tongue and pull forward, skimming the surface of your tongue. Rinse the Tongue Cleaner with warm water and repeat as necessary.


By using a tongue scraper daily you can cure bad breath easily without spending a fortune on products that mask the symptoms and fail to get to the root of your problem.

I think we all have pangs of anxiety, stress, and increased blood pressure levels with the Holiday season approaching. Thanksgiving marks the passage from Fall to the New Year and it is one that often taxes the immune system, frazzles the brain and causes the most grown up of adults to revert to their inner child with fits of rage, tantrums and tears.... tis the season!

Add air travel, road rage, long shopping lines and maxed pocket books to the list of stressors and you have the potential for breakdowns, anxiety attacks, panic attacks and the increased likelihood for catching the common cold and flu.

Luckily, each of us is armed with the tools and equipment to deal with the joys of the holiday season in a peaceful, rational and healthy manner. Our lungs are our best way to manage this stress. Surprisingly, a deep breath can relax the body, muscles and brain and reboot the stressed out system. With a 5 or 6 second inhalation and a deep exhalation of "ahhhhh" for 7 seconds...you can actually hault and reverse the growing tension and anxiety you may be feeling. This breathing technique can be used year round; but can be particularly helpful as the sanest of individuals have been known to flip out a few times.

A few months ago I learned what yogis and other enlightened folks knew for years; deep breathing techniques actually deliver a soothing, stress relieving gas to your lungs that calms the nervous system, lowers blood pressure and releases tightened muscles and gets your frame of mind back to neutral.

By stopping to breath, you put yourself first by nurturing the essence of your existence and refocus on the breath. Your mind will go blank as you concentrate on feeding your body, blood, muscles and organs oxygen. You will energize youself and after 5 or 7 deep breaths you will reenter your scenery refreshed, rejuvenated, regrouped and rational.

To keep sane through this holiday season and to truly enjoy all the blessings and graces the universe has provided; take a few deep breaths each morning upon waking or in the shower and you will be armed and ready to deal with the crazy, excited, frenzied, and burnt out holiday crowds without becoming one yourself.

Remember....just breath.

After watching today's Oprah's Favorite things, I was very happy and pleased to see the consciousness and marketing of green friendly, organic and natural products make the list this year.

These all-natural, bath-sized shea butter bars distributed by Lafco New York are a labor of love. They have been created by the Claus Porto's family-run factory in Portugal for the past 117 years. The jumbo-sized soaps appeal to the senses with beautiful wrappers and 17 magnificent scents, from honeysuckle to grapefruit fig. "They make great hostess gifts," Oprah says.

The oldest and most prestigious soap making factory in Porto, Portugal, CLAUS PORTO was founded in 1887 by two world renowned chemists: Ferdinand Claus and Georges Schwedder. Together they created the base for what was to become one of the most important soap making factories ever. The factory today is still family owned and run by the great grandson of Achilles de Brito. At this 117 year old company, the family continues with the great soap making traditions that were a matter of honor for the original founders, containing the highest quality ingredients including the shea butter they are very longlasting and aromatic with a high concentration of fragranced and essential oils.

All Claus Porto Products are Not Tested on Animals.


The Shaklee Green Clean, Smart Clean and Safe Clean Products are conscious of global health and wellness. Their philosophy is : HEALTHY HOME, HEALTHY YOU,HEALTHY LIFE

Every Shaklee bottle is designed to make you healthy. But we're not just talking about ingredients. Here's what else goes into their products:

Over $250 million in clinical testing, research, and development
Over 83,000 quality tests every year
Over 100 scientific papers, 90 of them published in peer-reviewed journals
And quality far beyond industry standards, which sets the bar for the whole natural nutrition industry.

As the number one natural nutrition company in the U.S., they've been making people healthier for over 50 years. And we've made it part of our job to make the planet healthier along the way.

Shaklee was doing it back when green was just a color and biodegradable was barely a word. In fact, as early as 1960, we made one of the first biodegradable household cleaners ever. And we were the first company in the world to obtain Climate Neutral™ certification and totally offset our CO2 emissions, resulting in a net zero impact on the environment.

The most popular item on Shaklee's list is:
GET CLEAN™

Safe for you, your home, and your planet™

Go to your cupboard right now. Pick a cleaner, any cleaner. Does it contain sodium hydroxide, phenol, ammonia or formaldehyde? These–and more–may be toxic. Toxic as in dangerous, as in hurtful, as in not very clean at all. Toxic chemicals in home cleaner ingredients needs to be avoided. The home is no place for stuff like that. So start by getting rid of those troublemakers. Responsibly, of course. Then call in Get Clean. When you welcome Get Clean into your home, none of those hazardous things come with it. So you can be sure you’re letting in products that care as much about your family’s safety as you do.

GET CLEAN PRODUCTS OFFER CLEANING CHOICES THAT ARE SAFE, AND HERE'S WHY:

Nontoxic
No harmful fumes
Hypoallergenic
No volatile organic cleaning compounds
Formulated without hazardous chemicals such as:
Kerosene
Phenol
Cresol
Lye
Hydrochloric acid
Sulfuric acid
Sulfamic acid
Petroleum distillates
Ammonia
Sodium hydroxide
Butyl cellosolve
Phosphoric acid
Formaldehyde
Chlorine bleach
Morpholine

Healthy Being Products distributes Shaklee products. Individuals can purchase Green Clean and Smart Clean directly from Healthy Being Products.

Thanksgiving is a hectic and eventful day. Making it a healthy, organic and as natural as possible is often difficult, time consuming and costly. We have a few tips on how to make it easy, healthy and fun with minimal stress.

For an amazing vitamin rich, organic soup appetizer: Brussle Spout Cream Soup

You can buy organic Brussels sprouts, hazelnuts, garlic, olive oil, heavy cream and Parmesan from Diamond Organics. Sun Organic Farm also sells hazelnuts, garlic and olive oil.
Roasted Brussels Sprout Soup with Hazelnut Pesto

Roasting the brussels sprouts gives this soup a deep, rich unexpected flavor.

Serving: 4-6



Soup:
2 tablespoons olive oil
1 pound brussels sprouts, bottoms trimmed and halved
2 garlic cloves, halved
4 cups vegetable or chicken stock
3/4 cup heavy cream
Salt and pepper to taste


Pesto:
1/2 cup toasted hazelnuts
1 small clove garlic
1/3 cup olive oil
2 tablespoons Parmesan cheese
Salt to taste



Soup:
Preheat the oven to 425 degrees F. Combine the olive oil, brussels sprouts and garlic in a large bowl and toss. Place on a baking sheet and roast until toasted and the leaves are slightly browned, about 15 minutes. Turn once or twice while cooking.

Remove and add to a large saucepan with the stock and the cream. Bring to a boil and reduce heat to medium-low and allow to simmer for 20 minutes. Puree the mixture until smooth. Add salt and pepper to taste.

Pesto:
Combine all the ingredients in a food processor until chunky-smooth and season with salt. Garnish each bowl of soup with the pesto.



Cranberry Sauce is a must have ingredient for every Thanksgiving Dinner. It compliments the turkey so well. Instead of the traditional canned glob of cranberry sauce; try the seasonal fresh cranberries with grapefruit and pecans, my southern favorite!


This sauce makes a dramatic entrance when served in shot glasses or votives; the pecans add crunch, while the grapefruit adds another luscious layer of flavor.

To make this dish organic, use organic cranberries, grapefruit and pecans. You can even buy organic cinnamon and sugar. Shop for all these ingredients at Diamond Organics.

Cranberry Sauce with Grapefruit and Pecans

This sauce makes a dramatic entrance when served in shot glasses or votives as opposed to your Aunt Betty's old ironstone bowl. The grapefruit adds another luscious layer of flavor.

Serving: 4-6


1 package fresh or frozen cranberries
1 1/2 cups sugar
1/2 cup grapefruit juice
1 grapefruit, sectioned
1/3 cup pecan pieces
1/2 teaspoon ground cinnamon



In a 3-quart saucepan, combine the cranberries, sugar and grapefruit juice. Cover and cook over medium heat until the berries are popped, stirring occasionally, about 10 to 15 minutes. Add the grapefruit sections, pecans and cinnamon. Cool to room temperature and serve. May also be made up to five days in advance. If making ahead, add the pecans just before serving. Serve in shot glasses or votives with espresso spoons.

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The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

What Is Stretching?

Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.

Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.

There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.

Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.

2. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.

3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension
If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.

5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy.

Many people already know about the relation between depression and insomnia - that depression can be a major cause of insomnia. When you’re so worried about life, it’s hard to clear your mind and get a good night’s sleep. But did you know that lack of sleep may lead to depression? Here is some information to help you understand the link between these two pressing problems.

When you think of a depressed person, you may picture them lying in bed all day, but even though they may not want to leave their bedroom, that doesn’t mean they’re sleeping. While only 15% of clinically depressed people get more sleep than when they’re feeling fine, more than 80% of them don’t get enough sleep. In fact, one of the best indicators of depression is someone who wakes up in the middle of the night and can’t get back to sleep. While they tend to get about 6 hours of sleep a night, it’s still enough of a loss to become a problem.

So, does this mean you treat the depression and Insomnia goes away? Probably not. Recent studies have shown that the sleep disorder is what starts the cycle, not the depression. Many patients with clinical depression had trouble sleeping for up to five weeks before experiencing depression symptoms. If the person is treated for the sleep disorder while they are still in a normal emotional state, many of them don’t become depressed. However, as mentioned earlier, depression feeds the sleep disorder as well; once a person becomes depressed, their sleep disorder tends to worsen. Current research points towards this relation between depression and insomnia - that while insomnia may not cause depression, treating insomnia may result in fewer depressive episodes for someone diagnosed with clinical depression.

Recent studies which have studied the relation between depression and insomnia have shown that depression not only affects how much sleep a person gets, it also determines what kind of sleep they have. Someone with depression has a short and sometimes barely existent early stage of sleep. Instead of going through the normal sleep cycles, the brain skips forward to REM sleep; they type of sleep that lets us deal with our emotions and convert memories. Their brain also tends to stay in this stage longer than non depressed people. Besides skipping important and vital stages of sleep, depressed people may get different effects from REM sleep than non depressed people. They tend to convert memories incorrectly and put them in a more negative light. Researchers also think that depressed people and their families have this type of REM sleep even if they are not depressed.

It should be noted that these studies have been done on people with unipolar depression. These are people who get depressed, but never enter a manic phase. For those with manic depression, also known as bipolar disorder, inability to sleep is completely different than in unipolar patients. It is actually normally associated with the manic phase of the disorder.

While the exact relationship between depression and insomnia hasn’t been completely determined, it is obvious that there is a definite link between the two conditions. What is known is that if you are prone to depression and are experiencing insomnia, you should seek treatment immediately to avoid having a depressive episode.

If you’re like me, you’re probably not a really big fan of sit ups and crunches. They’re awkward, show mediocre results, and if your don’t do them properly, they can cause severe strain to your neck and back. But if you want strong, toned abs, you have to do crunches, right? That used to be true, but now you have several options that don’t involve any stressful, painful crunches. You can use Yoga, Pilates, or both to have sleek, toned abs, plus strong back muscles and a totally healthy overall physique.

Yoga operates on several levels to help tone your abs, along with the rest of your body. The basic concept of Yoga is to hold yourself in poses. Holding these poses requires maintaining a correct posture. Just being in a good posture can strengthen your abdominal muscles. They are part of the core muscles that help you achieve and maintain proper posture. Even though you can’t feel it, these muscles are constantly making tiny adjustments and getting a great workout.

In Yoga, the poses are held for extended periods of time. Slow even movements and long poses give your core muscles an even better workout and help develop stamina through muscle strength. You’ll probably be able to notice a visible difference in your abs, but even if you can’t, you’ll know they’re stronger when you can maintain better balance for longer periods of time.

Another major part of Yoga is focused deep breathing that allows your body to relax as you pose. This deep breathing involves using your abdominal muscles instead of your shoulders to help inhale and exhale. In addition to your abs helping you maintain balance, you also exercise them even more simply by breathing.

Pilates is similar to your abs with the benefits it offers. Pilates requires use of your abdominal muscles for proper posture and for breathing, just as Yoga does; however, instead of remaining stable, you move your arms and legs around. This is actually just as beneficial for your abs because you have to use them to keep your body still while your arms and legs are in motion. Natural movement would have your torso move, but your abs and back muscles work to keep it stable.

Even though Yoga and Pilates and constantly working your abdominal muscles, there are specific exercises you can do to target these areas, especially in Pilates. These will give you the extra boost you need for more drastic results.

Neither Yoga or Pilates can be learned overnight; however, once you begin to master one of both or these arts, you will get an abs workout like never before without even thinking about crunches.

Heart Rate Monitors

Heart rate monitors used to be exclusively operated by physicians and nurses alone but that was soon rectified with today’s multi-tasking generation. Every person seemed to want to know about everything that was related to them and that of course included monitoring their own heartbeats.

What is a Heart Monitor
Also known as a cardiac monitor, a heart monitor is a piece of electronic equipment that can be used to track or observe heart functions continuously. It allows people to place a numerical value on their healthiness based on their heart rate and have a target heart rate to work for. The more complex versions of the heart monitor allow physicians to see any signs of deterioration or improvement and make the necessary adjustments immediately.

Types of Heart Monitors
Today, heart monitors are produced by the millions and designed to cater specific types of individuals. Some heart monitors are primarily designed for weight loss programs while others are meant for the use of athletes or fitness programs. Some are wireless or come as a built-in feature of exercise equipment like a treadmill or an exercise bike. It can be strapped to your wrist or of considerable size. It may or may not emit any electromagnetic waves, depending on its purpose. A fetal heart monitor, for instance, must not produce any waves at all as this may affect the health of the baby.

Factors on Selecting the Best Heart Monitor for You

ECG-Accurate Monitors with Chest Straps – Heart monitors that come with chest straps are more often not the most accurate of heart monitors. The chest strap is strapped around your chest, a few centimeters below your breast. It contains a device that’s able to detect electrical activity of your heart and transmit it to the brain of the machine – just like an ECG. The results are shown on the display monitor, which most of the times is attached to your wrist like a watch. Others however prefer results to be transmitted through audio messages via earphones.

Upon choosing heart monitors with chest straps, you need to remember to keep the strap constantly connected to your body lest you want the heart monitor to produce inaccurate readings.

Lastly, the only alternative against buying heart monitors with chest straps are the ones that rely on pulses on your fingertips. These however do not provide readings as accurate as those with chest straps.

Heart Monitor Features – Basic and lower end models tend to display only your heart rate and maybe the elapsed exercise time as well. This of course does not provide sufficient information if you want to know exactly how much you need to improve before you can be qualified as a completely healthy individual. Higher end models will naturally offer a wider range of features – for a price. Examples of such features are – but not limited to – heart rate zone alarms, timers and number of calories burned. It may also allow users to set pre-programmed workouts along with a targeted heart rate.

Ease of Use – Lastly, you must purchase a heart rate monitor that you will have no problems of using. What good would a high end heart monitor do if it takes you an hour to operate it? Are the numbers and words appearing in the heart rate monitor readable? Can it be used in no-light situations? Are buttons well-labeled and ergonomically positioned?

To Buy or Not to Buy a Heart Monitor
Heart monitors can be especially costly, more so if you are intent on purchasing higher-end models. If you have a limited budget, you should ask yourself whether or not you truly need to buy a heart monitor. You can of course purchase one of the lower-end models but low quality heart monitors can lead to inaccurate results and that sort of defeats the purpose of buying one.

If you are intent on purchasing a heart monitor, you need to ask yourself another question: do you need to make a solo purchase or is it alright with you to use the heart monitor that comes as a built-in feature of a treadmill? Lastly, you should remember as well that you can always pay your doctor regular visits and have him monitor your heart rate for you.

One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of “cardiovascular disease,” and perk up health and welfare in general is exercise.

In spite of that, in today’s inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over.

The Weight of Exercise

Everyone should exercise, yet the health experts tells us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all. In fact, inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U.S., because inactivity and obesity promote insulin resistance.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss.

Type 2 Diabetes

Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.

The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.

However, it has already been proven that one of the reasons for the boom in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle in the United States and other developed countries. In America, the shift has been striking; in the 1990s alone, obesity increased by 61% and diagnosed diabetes by 49%.

For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 diabetes.

Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities.

Getting Started

The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of exercise for you.

Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.

Start Slow

For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk. If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. Every little bit does work, in fact, it really helps a lot.

As little as 15 to 30 minutes of daily, heart-pumping exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.

Indeed, you do not have to waste too many expenses on costly “health club memberships,” or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life.

The results would be the sweetest rewards from the effort that you have exerted.

One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of “cardiovascular disease,” and perk up health and welfare in general is exercise.

In spite of that, in today’s inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over.

The Weight of Exercise

Everyone should exercise, yet the health experts tells us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all. In fact, inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U.S., because inactivity and obesity promote insulin resistance.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss.

Type 2 Diabetes

Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.

The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.

However, it has already been proven that one of the reasons for the boom in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle in the United States and other developed countries. In America, the shift has been striking; in the 1990s alone, obesity increased by 61% and diagnosed diabetes by 49%.

For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 diabetes.

Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities.

Getting Started

The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of exercise for you.

Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.

Start Slow

For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk. If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. Every little bit does work, in fact, it really helps a lot.

As little as 15 to 30 minutes of daily, heart-pumping exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.

Indeed, you do not have to waste too many expenses on costly “health club memberships,” or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life.

The results would be the sweetest rewards from the effort that you have exerted.

When Mike turned 65, he was 25 pounds overweight. By strict dieting, he shed the extra pounds, but he lost more weight; he also lost his energy and vitality. He was always exhausted, and his friends, seeing his gaunt, drawn face, worried about his health.

By the time volunteered for a particular fitness program two years later, he had put 25 extra pounds back on. After 6 months of exercise and some willpower at the dinner table, Mike slimmed down again. This time he felt better than he ever had, brimming with energy and glowing with good health.

What made the difference? The first time Mike lost weight; the second time he lost fat. The distinction is important. According to research, a large portion of the weight lost by dieting alone is active tissue, such as muscle and connective tissue, while a smaller fraction is excess fat. Exercise has the opposite effect. It increased his lean body mass and decreased his excess fat.

Same thing goes with cellulite. Most people tend to think that cellulites are only present to people who are obese. That is why they sometimes associate cellulite with fats and obesity.

Actually, even if cellulite refers to the chain of wrinkled “fat cells” and “subcutaneous connective tissues” beneath the layer of the skin, it should never be associated with people who are fat or obese. In fact, there are many people who have cellulite but are not fat at all.

In reality, nobody knows the main reason why some people accumulate cellulite. However, there are some factors that health experts are considering such as the structure of the fat cells or the poison that entered the body. Some experts say it may be caused by some hormonal changes in the body. But none of these things has been proven to cause cellulites.

However, the only main reason why most of the cellulite cases are abundant in women is that the connective tissues of women are more rigid and firm than men. Hence, whenever a woman gets fat, the fatty cells tend to swell and get bigger. It creates a protruding appearance to the skin producing an “orange peel” look.

For this reason, women are more prone to cellulite than men. That is why it is important for women to be more careful on their body as they have higher chances of accumulating cellulite.

Fats and Cellulite

With the many cases of obese people having cellulites in their body, most of them believed that their cellulites are caused by being too fat.

Even though not all those who are obese develop cellulites, being overweight can really trigger the development of cellulites. This is because too much fat under the skin tend to push the connective tissue creating a strain on the skin. Thus, cellulites form.

However, this is still dependent on the structure of the cells. If an individual’s cell structure does not inhibit the tendency to bulge or expand even if fat deposits accumulate, then there will be no cellulites.

So, the most important thing to remember here is to keep those connective tissues firm and strong and avoid accumulating excess fats so as to avoid the development of cellulite.

How? Start an exercise routine program.

Transforming food into fat seems all too easy for most of us. Losing fat is far more difficult, and to accomplish this, we have only three alternatives: (1) decrease food intake and keep activity constant; (2) increase activity and keep food intake constant; or (3) combine both approaches: diet and exercise.

Physical activity can help reverse the results of inactivity. An hour of vigorous exercise burns up 300 to 600 calories. If you also cut 300 to 500 calories from your daily menu, you can also lose weight at the rate of one to two pounds a week.

Without exercise, you would have to eat 500 to 1,000 fewer calories a day to lose the same number of pounds in a week. Exercise is not for everyone who is over-fat, however. The severely obese person should exercise only under medical supervision to prevent strain on the cardiovascular system and connective tissue. And no one should restrict food intake drastically without consulting doctor.

Resorting to this kind of activity will only get the matter worse. Remember what happened to Mike? He thought that when he started dieting, he would eventually lose all the excess fats he has accumulated. The problem is that he lost those connective tissues rather than excess fat.

For people who are prone to cellulites, this will be a greater problem. Losing connective tissues instead of fat by strict dieting can only make the skin more prone to greater problems but the fat cells are still there. That only means that the problem is not solved at all.

Hence, if you wish to loose those cellulites, it would be better to loose those fats first. The idea here is to burn those fats by increasing your metabolism by 7.5% to 28% more than your normal rate.

It is for this reason that exercising is an important factor in losing cellulite. So for a more cellulite free body, always engage in an exercise routine.

Prescribing a medication for pregnant women is a complex process.

Before obstetricians and gynecologists decide which dose of which drug can best treat a condition without putting any harmful side effects on the mother and the baby, they consider the patient’s age, general health, the number of months before delivery, tolerance for medications, and any other drugs the pregnant patient may be taking.

Prescribing exercise on pregnant women has to be just as scientific and precise. The type, intensity, frequency, and duration of a “dose” of exercise are all critical. One person’s healthy, vigorous workout could be hazardous to another. These dangers may be greater in pregnant women because they are more likely to have strains and other serious side effects for the would-be mother.

However, if exercise will be implemented and carried out in a normal, average range, exercise will not have an effect on the overall condition of the pregnancy and especially on labor or delivery.

Pregnancy

Quality prenatal care should be given to a mother during her pregnancy. She should be prepared for the normal delivery of a healthy baby. Complications should be prevented at all costs.

All of these things are boiled down to the fact that a pregnant woman should be cared in such a way that she will not be compelled to do vigorous work but should not also stay in bed and be inactive until she gives birth to her baby.

Consequently, a pregnant woman’s condition varies in relation to the growth and development of the baby in side her womb. Therefore, it is necessary that proper health guidance be provided by her physician during her visit.

Moreover, it is important to keep the pregnant woman’s life active in order to promote good health, not only for her but also for the baby most importantly.

Physical conditions like blood pressure, weight and health status is usually monitored during the pregnant woman’s visit to her doctor. For this reason, it is significant to note that exercise can be the number one factor in order to keep these aspects in good condition.

As the health experts contend, adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy.

Hence, for mothers or would-be mothers who are not yet aware why they should exert some effort in engaging into moderate, normal exercise, here is a list of some of its benefits so that you will be able to understand the reason why pregnant women have to exercise regularly:

1. Defiance against fatigue

As muscle becomes fatigued, it produces less force. To accomplish a task like climbing the stairs, for example, or shoveling snow, more units of muscle must be called into play to back up the wearied muscles.

The tired muscles are both less efficient and less effective. Hence, this will just put more strain on the pregnant woman because of the weight that is continuously adding up each day. That is why tired muscles will usually result to leg cramps or sore muscles.

What every pregnant woman must know is that exercise improves the condition of the muscles and their ability to work longer without fatigue.

2. Reduce backaches

Even when you sit or stand, some muscles are working, and such relatively easy postures can tax some muscles and cause fatigue. The muscles of the lower back, for example, can be exhausted and worn out by the effort of keeping erect when a pregnant woman stand still for several hours.

With exercise, a pregnant woman can correct this error by developing her posture.

3. Increase the amount of oxygen

Work and exercise rely on glycogen, a substance produced by the body from complex carbohydrates and stored muscles and liver. The supply of glycogen in the muscles determines and limits the duration of activity. Exercise depletes the glycogen in the muscles and leads to tiredness.

However, when glycogen is depleted by strenuous activity, it is replaced in quantities greater than before, as if the body recognized the need to lay in a larger supply of fuel.

Hence, oxidation is essential for converting glycogen to the energy that pregnant women need to wiggle a finger, flex a muscle, or practice the lungs and heart for some blowing action during normal delivery.

These are just some of the many benefits exercise can bring to pregnant women. Besides, nothing is completely wrong for a pregnant woman doing some moderate exercises. The only important thing to remember is that before starting an exercise program, whether pregnant or not, it is best to consult your doctor. As they say, doctors know best!

The numbers on your scale do not indicate whether you are fit or fat. Far more significant than your total body weight is the composition of your body tissue. If a man’s fatty tissue is bigger than 14% up to 15% of his body mass, or if a woman’s is more than 20% to 22%, he or she is overweight, or more precisely, overfat.

A small amount of fat is needed for padding the internal organs and as insulation under the skin. Excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems. There are very few, very fat persons. The reason is that the fittest, not the fattest survive.

The problem now is focused on how to resolve the problem. The problem with most people who want to lose weight is that they have the propensity to concentrate more on getting those numbers lower than what they are seeing now. What happens next is that they strive harder to achieve a lower weight, according to the “ever reliable” result of the weighing scale.

It would be more important to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. The caloric balance equals the total calorie intake minus the total calorie expenditure.

Some of the calories people ingest are used for basal metabolism. As people get old, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into “work metabolism,” the energy expenditure required for any physical activity.

Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.

Winning the War Against Fat

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.

Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.

Now, you might ask, "What should be done instead?" The answer: cross training.

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in order to overcome or break the monotony or dullness in an exercise program.

Cross training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to an imminent boredom.

Three of the most commonly used activities whenever a person decides to engage into cross training are swimming, running, and cycling.

In cross training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.

If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.

Cross training offers a variety of benefits for fitness and fatloss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your “losing weight” more bearable.

Cross training has three basic components:

1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a careful planned walking and jogging regimen, depending on fitness level.

2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine.

3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most of the people who wish to try to lose some fat.

Indeed, cross training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage into cross training, you will be aware of it that you have already achieve your desired weight.

Boiled down, cross training is, certainly, one way of having fun.

Your bones hang out in a lot of joints. Knee joints. Hip joints. The joints in your fingers and the joints in your toes.

Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone. A thin membrane called the “synovium” provides fluid that lubricates the moving parts of the joint. When the cartilage wears out of the synovium becomes inflamed, the result is generally a case of “osteoarthritis” or “rheumatoid arthritis.”

In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. Thos type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal.

As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list.

In rheumatoid arthritis, damage to the synovium is at the source of trouble. Doctors and researchers are not absolutely sure what causes it, but most think that rheumatoid arthritis is a disease in which the immune system actually attacks certain tissues in the body, including those that connect the joints and the synovium.

Rheumatoid arthritis begins with swollen, red, stiff, and painful joints, but it may progress until scar tissue forms in the joint or, in extreme cases, until the bones actually fuse together. Almost 75% of the 2 million people with rheumatoid arthritis in the United States are women. The disease can hit as early as teen years.

Exercising Your Prevention Options

Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible.

That is why the quest for fitness is at hand, even if you are 50 years and over. However, most Americans over 50 are still right where they always were sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging into exercise will do them more harm than good.

There are still some that insist on excusing their selves in exercise routines because they do not just have time or they have less energy than ever before. These are all lame excuses. Hence, it is time to start to get rid of those pains. Start exercising.

Consequently, preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk. Here is how:

1. Do not weight around

The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.

A study has clearly supported the theory that weight loss weighs in on the side of prevention. In the study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

2. Stretch those muscles

Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. This is according to some of the professors of clinical medicine in New York City.

Try to hold a slow, steady stretch for 15 to 20 seconds, then relax and repeat. It is best to flex up by stretching before any exercise, especially running and walking. But it is also a good idea to stretch each day. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.

3. Walking is always the best exercise

Take a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting a new exercise program.

The bottom line is that of all the healthful habits, exercise is the most important. This is because people are designed to be active. Hence, it is really important for people to exercise in order to stay healthy and keep those joints free from wear and tear.

Just keep in mind that the unexercised body, even if free from the symptoms of illness or problems like arthritis, is not at its full potential. Hence, start exercising right now!

Soy protein is emerging as one of the great alternative protein sources for human consumption. Health experts are all excited about how soy protein can change the face of nutrition. What’s all the rage? Here are some great reasons to get with soy protein.

Soy Protein is Plant Protein
Soy beans contain complete protein and have one of the best protein digestibilities among all protein sources. Soy beans also contain little or no fat and have virtually no cholesterol. Lactose intolerant ones will be pleased to know that soy beans contain no lactose.

Being a plant protein, soy is free from steroids and antibiotics animal protein contains. It is also free from the parasites that contaminate some of these products. They also contain none of the diseases one can contract from mean sources such as Mad Cow Disease, and Foot and Mouth Disease.

Vegetarians love this bean as it provides a comparable – if not better – source of protein as compared to its animal counterpart. It provides a protein that is better and easier to digest and is comparable to most protein supplements.

Soy Beans are Very Versatile
Soy beans are very versatile. Various cuisines, especially Asian ones recognize the value of the humble soy bean. A variety of naturally yummy delicacies are all soy based: tofu, soy pudding, Soya milk, and meat substitutes – not to mention condiments such as soy sauce, and hoi sin sauce.

To counter the problem of world hunger, the growing of soybeans has been suggested. Not only are soybeans easy to grow and harvest, they will grow pretty much anywhere and produces much in a little time. There have been farmers reported to have replaced their entire crop line with soy bean plants. These hardy little plants produce much per harvest, and, as said earlier, can grow in even the most trying terrain.

The Great Substitute
Soy is low in fat and can be used to substitute most protein sources. When cooking, you may use soy substitutes instead of flour for a low fat alternative. This makes it a great protein source for those that are looking to lose weight without compromising their protein requirements.

Bodybuilders are considering how this can make their jobs a lot easier. Without the fat and with all the protein goodness – easily digestible at that – bodybuilding has just received a great blessing of a food.

Although these bodybuilders are currently debating how soy can be a help to bodybuilders, it doesn’t take away anything from what soy can contribute to the overall health of a person.

It is very advisable to stick to natural protein rather than processes protein if possible, as processed foods typically have some risk attached to them. The best use of this food can be attributed to how it perfectly fits into anyone’s low-fat, high-protein diet.

Soy products can be incorporated into shakes and drinks. And being lactose-free, lactose intolerant people will still be able to get their milkshake fix without having to suffer so.

Soy products are also a great source of other nutrients such as saponins, isoflavones, and phytosterol. Saponins help support a healthy immune system. It also combines with cholesterol to avoid increased absorption of cholesterol in the body. Phytosterols also help reduce the absorption of cholesterol in the body in the same way saponins do.

Isoflavones are powerful antioxidants and prevent the effects of free radicals in the body. They prevent many of the signs of aging and have been known to help prevent cancer. This alone makes soy a miracle protein source in its own right.

Isoflavones, along with vitamins A,C, and E are among the front liners in the fight against such disease – they also counter the effects of pollution, and stress.

How Much is Too Much
Unlike other protein sources, it is pretty safe to consume a wide amount of soy products. While allergies to soy products exist, cases are few and far between. When changing to a soy diet, however, it would be best to consult your physician or your nutritionist. Ask specifically if the soy interferes with any prescription drugs you are taking.

Soy can be great blessing for people who are looking for a great source of protein that does not entail the side effects of most of the other sources. It would be advisable for one to explore how it can improve one’s diet.

USEFUL TIPS
DRINK WATER ON EMPTY STOMACH
It is popular in Japan today to drink water immediately after waking
up every morning. Furthermore, scientific tests have proven its value.
We publish below a description of use of water for our readers. For
old and serious diseases as well as modern illnesses the water
treatment had been found successful by a Japanese medical society as a
100% cure for the following diseases:

Headache, body ache, heart system, arthritis, fast heart beat,
epilepsy, excess fatness, bronchitis asthma, TB, meningitis, kidney
and urine diseases, vomiting, gastritis, diarrhea, piles, diabetes,
constipation, all eye diseases, womb, cancer and menstrual disorders,
ear nose and throat diseases.

METHOD OF TREATMENT

1. As you wake up in the morning before brushing teeth, drink 4 x
160ml glasses of water .....interesting

2. Brush and clean the mouth but do not eat or drink anything for 45 minutes

3. After 45 minutes you may eat and drink as normal.

4. After 15 minutes of breakfast, lunch and dinner do not eat or drink
anything for 2 hours

5. Those who are old or sick and are unable to drink 4 glasses of
water at the beginning may commence by taking little water and
gradually increase it to 4 glasses per day.

6. The above method of treatment will cure diseases of the sick and
others can enjoy a healthy life.

The following list gives the number of days of treatment required to
cure/control/reduce main diseases:

1. High Blood Pressure - 30 days

2. Gastric - 10 days

3. Diabetes - 30 days

4. Constipation - 10 days

5. Cancer - 180 days

6. TB - 90 days

7. Arthritis patients should follow the above treatment only for 3
days in the 1st week, and from 2nd week onwards - daily.

This treatment method has no side effects, however at the commencement
of treatment you may have to urinate a few times.

It is better if we continue this and make this procedure as a routine
work in our life.

Drink Water and Stay healthy and Active.

A serious note about heart attacks: Women should know that not every
heart attack symptom is going to be the left arm hurting.
Be aware of intense pain in the jaw line.

You may never have the first chest pain during the course of a heart attack.

Nausea and intense sweating are also common symptoms.

60% of people who have a heart attack while they are asleep do not wake up.

Pain in the jaw can wake you from a sound sleep. Let's be careful and
be aware. The more we know, the better chance we could survive...

A cardiologist says if everyone who gets this mail sends it to
everyone they know, you can be sure that we'll save at least one life.

"If we eat wrongly, no doctor can cure us;
If we eat rightly, no doctor is needed."

--- Victor G. Rocine

Good eating habits are a strong foundation to good health. It's important to eat what you like and also to experiment with a variety of new foods.

You also need to set aside enough time to sit down and enjoy your meal. Don't get into the trap of eating in front of the open refrigerator, rushing down the street or driving the car.

Eating slowly will allow your body's natural enzymatic mechanism to tell you when you have had enough. When you eat with awareness, you enjoy food more fully.

You notice how food affects you and you are less likely to overeat.

Eating with awareness also means eating whole, pure, natural foods. Without the proper balance of a variety of nutrient-rich foods on a continuing basis, good health cannot be achieved and maintained.

Remember, if you neglect your health through poor eating habits, it spills over into every aspect of your life. Eating with awareness will make you aware of other aspects of your inner life, including your emotional and spiritual side.