Thursday, January 28, 2010

How to Waste Less Food

A recent study of food wastes in the U.S. estimated that 1,400 calories of food per person is wasted every day. These wasted calories represent 39 percent of the available U.S. food supply. Wasted food means wasted resources.


Buying the proper amount of food and eating food before it spoils will save you money and reduce energy use, water use, and greenhouse gas emissions. Wasting less requires small shifts in the way you plan your meals and store your food.

Here are things you can do to shift towards less waste:

  • Buy proper portions. A website from the UK called Love Food Hate Waste will help calculate portions.
  • Learn to store your food so that it stays fresh.
  • Learn recipes for tasty leftover meals.
  • Plan ahead. If you plan your meals in advance, you can buy only what you need at the store.
  • Be careful at restaurants. Portions at restaurants are sometimes too big for one person to eat. To avoid waste, share a main dish or bring a container for your leftovers.
  • Compost. Rather than toss your peels and wilted leaves, compost your vegetable scraps in a backyard compost pile or worm bin.

Sources:

Organic Consumers Association January 5, 2010
http://blogs.mercola.com/sites/vitalvotes/archive/2010/01/07/How-to-Waste-Less-Food.aspx

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Wednesday, January 27, 2010

Top 12 Healthy Frozen Dinners

Frozen meals have come a long way since the TV dinner. Here are the experts picks for the healthiest ones.

Roasted poblano chilies, steak tips with Portobello mushroom, pumpkin squash ravioli … these sound like mouth-watering restaurant entrees, but you can get them at your local supermarket. Just stroll down the freezer aisle to find these and many other enticing frozen dinners that can be ready in minutes.

Frozen dinners are hotter than ever, claiming more shelf space than most any other type of frozen food. Forget the old-fashioned TV dinner featuring Salisbury steak, mashed potatoes, and gravy. Today, you can find ethnic, vegetarian, low-calorie, supersized, natural, and organic meals on your frozen food aisle.

Frozen meals these days are trending toward less sodium, more vegetables, zero trans fats, more fiber, and 100% whole grains, says Leah McGrath, RD, corporate dietitian for the Ingles grocery chain. Some of the latest frozen meal choices include paninis/grilled sandwiches, gluten-free meals, and steamer bowls.

"Steaming is the hottest trend with frozen meals because of a new technology that allows you to steam in the container," she says. "And that word 'steam' means healthy, lower fat, and easy to most consumers, so it has been a big seller."

It's no surprise frozen dinners are popular. They're fast, convenient, and pre-portioned, a boon for singles, busy families, dieters, older people, and office workers. They can also be a money-saver when compared to restaurant meals.

"At a time when most people are looking to save money, a frozen meal costing between $2.50-$4 is less expensive than eating out," says McGrath.

With so many choices, the challenge is to find frozen meals that taste good, satisfy your hunger, and are healthy. WebMD went to the supermarket to find out which frozen dinners fit the bill.

Best Frozen Meals: 12 Healthy Options

There are too many healthy frozen dinners on the market to list, but here are 12 of the healthiest to consider when choosing your next frozen entree. All are relatively low in calories and fat, have some protein for satiety, and are not too high in sodium:

Calories

Total Fat (g)

Sat. Fat (g)

Sodium (mg)

Fiber (g)

Prot.

(g)

Kashi Mayan Harvest Bake

340

9

1

380

8

9

Healthy Choice Cajun Style Chicken and Shrimp

260

4

1

570

3

15

Lean Cuisine Sundried Tomato Pesto Chicken

290

9

2

570

4

18

Healthy Choice Pumpkin Squash Ravioli

300

6

2.5

600

6

9

Kashi Black Bean Mango

340

8

1

430

7

8

Lean Cuisine Beef Chow Fun

320

5

1.5

520

3

15

Smart Ones Thai Style Chicken Rice Noodles

260

4

.5

570

2

14

Healthy Choice Sweet Asian Potstickers

380

4.5

1

600

6

8

Lean Cuisine Glazed Chicken

220

3.5

1

500

1

21

Kashi Ranchero Beans

340

7

1

570

11

12

Smart Ones Cranberry Turkey Medallions

350

4.5

1

560

4

18

Healthy Choice Café Steamer 5 Spice Beef & Vegetable

290

4.5

1.5

560

4

14


How to Choose Frozen Dinners

Ready to find your own favorite frozen meals? There's no getting around it: You'll need to read the " nutrition facts" panel on the package to see whether your choice is a healthy one.

In general, look for meals that include one or more servings each of vegetables, whole grains, and lean meat, fish, or poultry. These tend to be lower in calories and higher in vitamins and minerals as well as fiber (which helps fill you up).

Skip frozen dinners with cream sauces, gravies, or fried foods. And although dessert may look like a bonus, experts suggest having a piece of fresh fruit instead, for more fiber, nutrition, and fewer calories.

Here are the experts’ guidelines for choosing a healthy frozen dinner. Keep in mind that some healthy meals will meet some, but not all, of these recommendations:

  • 300-500 calories
  • 10-18 grams of total fat, or less than 30% of total calories
  • Less than 4 grams of saturated fat
  • Less than 600 milligrams of sodium
  • 3-5 grams of fiber
  • 10% of the Recommended Daily Value of vitamins or minerals
  • 10-20 grams of protein

It's also important to pay attention to serving sizes. Although they may be lower in calories, smaller entrees may leave you hungry. But don't be afraid to add a few extras to boost nutrition and satisfaction, experts say.

"Adding fruit, a side salad, and low-fat dairy boosts the nutritional value of the meal [and] adds fiber and calories, so it will fill you up and satisfy your hunger," says, Linda McDonald, MS, RD, editor of Supermarket Savvy newsletter.

If you want to boost the protein, add 1/2 cup of beans or a sprinkling of nuts to your meal.

The Facts on Frozen Dinners

One thing to watch for: Even with a trend toward lower sodium, most frozen meals are high in it, says McDonald.

"Sticking with the brands that claim to be lighter and healthier (such as Lean Cuisine, Kashi, Healthy Choice, Weight Watchers Smart One’s) makes it easier to make a healthier choice since they must be low in fat, saturated fat, sodium and cholesterol to meet the Food and Drug Administration requirements for 'healthy' meals," she says.

But there are no guarantees. You still need to read the label to be certain.

Look for frozen meals with less than 800 milligrams of sodium (that's about 1/3 of a day's recommended allotment). If you're on a low-sodium diet, divide your recommended daily number of sodium milligrams by three, and use that number as a guide.

Although most brands of frozen meals are reputable, some labels may use wording that could mislead you. For example, it's not always clear what makes products labeled "natural" qualify for that terminology. And, some labels boast that their dinners are "preservative free" – but most frozen meals don't include preservatives anyway, because freezing prevents spoilage.

The bottom line: Don't assume a product is healthy without checking out the nutrition facts panel.

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Source:

Reviewed by Louise Chang, MD
http://www.webmd.com/diet/features/top-12-healthy-frozen-dinners?page=2

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Tuesday, January 26, 2010

3 Ways to Help Teenagers Get More and Better Sleep


Just 10 percent of adolescents are getting the optimal hours of sleep each night.

Here’s how parents can help teens get the most possible sleep, despite the demands of school and work:


  • Teenagers should stick to a consistent bedtime, preferably before 10 PM
  • Keep sleep and wake times as consistent as possible from day to day; maintaining a more regular sleep schedule makes it easier to fall asleep
  • Don't sleep in -- strive to wake up no more than two to three hours later on weekends to keep biological clocks on cycle

Sources:
U.S. News & World Report January 15, 2010

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Monday, January 25, 2010

Salt Reduction Could Save Nearly 100,000 Lives Each Year


Taking just 3 grams off the daily salt intake of Americans could prevent up to 66,000 strokes, 99,000 heart attacks and 92,000 deaths in the United States, while saving $24 billion in health costs per year.

The benefit to the U.S. population would be comparable to cutting smoking by 50 percent while significantly lowering obesity rates.

Salt, which contributes to high blood pressure and heart disease, is widely overused in the United States, with 75 to 80 percent coming from processed food. Men typically consume 10.4 grams per day. For women, the average is 7.3 grams. Its use is rising.


Sources:

Reuters January 21, 2010

http://blogs.mercola.com/sites/vitalvotes/archive/2010/01/25/Salt-Reduction-Could-Save-Nearly-100000-Lives-Each-Year.aspx

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Thursday, January 21, 2010

Stuck to Your Chair? 12 Ways to Get Moving

Find more opportunities to get up during the day, and you'll feel energized, focused, and relaxed.


Although there's no doubting the importance of regular exercise, incorporating more movement into your day shouldn't be limited to structured activity. Simply getting up -- out of the chair or off the couch -- can make a difference in your health.

The challenge lies in finding and creating more opportunities for physical activity, however small. It's a process not unlike the decision to eat more vegetables. A collection of simple, healthy strategies can upgrade your daily diet of activity. Try one or two of these suggestions -- or do them all. It's up to you. Any small change you make has the potential to affect how you feel today and how you'll feel years from now.

The Benefits of Not Sitting Still
-
Stand up for an additional hour each day. You'll burn an extra 5,000 calories over the course of a year.

- Every 20 steps, you burn one calorie.

- Accumulate 30 minutes of movement each day for increased energy, lowered stress levels, and more restful sleep.

Stop Sitting Basics

Stand Up Two or Three Times an Hour
If you spend the majority of your day sitting, make it a goal to get up and do something a few times every hour, even if it's just stretching, taking a walk through the office, or getting a drink.

When the Phone Rings, Get Up
Intermittent calls can prove an easy and frequent reminder to get up. Try standing for the duration of the call.

Cut Back on Long Meetings
Reduce time spent sitting by suggesting a standing-meeting policy for weekly updates or staff meetings. Standing meetings communicate that you're going to hit the high points, coordinate necessary action, and then move on. Or, if possible, have a walking meeting, which lets you be productive in more ways than one.

Move Through a Mental Block
If you're stuck -- on an idea, a project, a problem -- take a few minutes to leave your work space and do a more physical task that lets you get up and move (like going through your mail or cleaning your office). Taking a physical and mental break can help refresh your senses and renew resolve.

Walk Your Talk
The beauty of living in a wireless world is that you're no longer chained to one spot. When you're listening to your voice mail or talking on your cell phone, make it a point to stay in motion, even if you just pace back and forth.

Pick Up the Pace
Want to ramp up a bit? Squeeze even more physical activity out of an opportunity by quickening your step or climbing those stairs faster. By upping your effort, you maximize this opportunity.

Lighten Your Load and Increase Your Trips
Rather than risking injury by carrying too much at once, go for the lighter load. Carrying fewer bags of groceries at a time or making an extra run to the car when packing for a trip not only may prevent potential strains but also will build a little more activity into your day.

Do a Prime-Time Stretch
To break up longer periods of watching TV, use commercials as a reminder to stand up and move -- whether it's to stretch or throw in another load of laundry. If you spend a few hours reading in the evening, make it a point to stand up at chapter or section breaks.

Skip Delivery
Walk to the corner store to buy the newspaper. Go out and get your food rather than having it come to you. Sure, you might drive to the location, but at least you're moving, even if it's simply walking to your car.

Do Errands on Foot
If you live or work in an area that's pedestrian-friendly, take advantage of it and walk to places such as the post office and pharmacy. Rather than doing one huge shopping trip every week, make a daily trip to the market and pick up just what you need for that night's dinner.

Walk to Neighborhood Functions
Although you may not live close enough to town to do your errands without a car, you can probably walk to a neighbor's birthday party, barbecue, or other local event and not take the car a few blocks to your destination.

Do Some Layover Laps
Instead of parking yourself in a chair at the airport terminal or the train or bus station, walk around while waiting to board. The same goes for killing time at the doctor's office or pharmacy, or waiting for a table at a busy restaurant.

--

Source:

http://www.wholeliving.com/article/stop-sitting?xsc=eml_chl_2010_01_13

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Wednesday, January 20, 2010

Foods That Chronic Pain Sufferers Need to Avoid


Chronic pain is a pervasive issue and fibromyalgia is a very common form. It is a chronic condition whose symptoms include muscle and tissue pain, fatigue, depression, and sleep disturbances.

Recent data suggests that central sensitization, in which neurons in your spinal cord become sensitized by inflammation or cell damage, may be involved in the way fibromyalgia sufferers process pain.

Certain chemicals in the foods you eat may trigger the release of neurotransmitters that heighten this sensitivity.

Although there have been only a handful of studies on diet and fibromyalgia, the following eating rules can’t hurt, and may help, when dealing with chronic pain.

Limit Sugar as Much as Possible. Increased insulin levels will typically dramatically worsen pain. So you will want to limit all sugars and this would typically include fresh fruit juices. Whole fresh fruit is the preferred method for consuming fruit products.

If you are overweight, have high blood pressure, high cholesterol or diabetes, you will also want to limit grains as much as possible as they are metabolized very similarly to sugars. This would also include organic unprocessed grains. Wheat and gluten grains are the top ones to avoid.

Eat fresh foods. Eating a diet of fresh foods, devoid of preservatives and additives, may ease symptoms triggered by coexisting conditions such as irritable bowel syndrome (IBS).

It’s also a good idea to buy organic food when possible, as it’s best to avoid pesticides and chemicals. However, fresh is best. So if you have to choose between local, fresh, non-organic and organic but wilting – go with fresh, and clean properly.

Avoid caffeine. Fibromyalgia is believed to be linked to an imbalance of brain chemicals that control mood, and it is often linked with inadequate sleep and fatigue. The temptation is to artificially and temporarily eliminate feelings of fatigue with stimulants like caffeine, but this approach does more harm than good in the long run. Though caffeine provides an initial boost of energy, it is no substitute for sleep, and is likely to keep you awake.

Try avoiding nightshade vegetables. Nightshade vegetables like tomatoes, potatoes, and eggplant may trigger arthritis and pain conditions in some people.

Be Careful with Your Fats. Animal based omega-3 fats like DHA and EPA have been touted as a heart-healthy food, and they may help with pain, as well. They can help reduce inflammation and improve brain function. At the same time, you want to eliminate all trans fat and fried foods, as these will promote inflammation.

Use yeast sparingly. Consuming yeast may also contribute to the growth of yeast fungus, which can contribute to pain.

Avoid pasteurized dairy. Many fibromyalgia sufferers have trouble digesting milk and dairy products. However, many find that raw dairy products, especially from grass fed organic sources, are well tolerated.

Cut down on carbs. About 90 percent of fibromyalgia patients have low adrenal functioning, which affects metabolism of carbohydrates and may lead to hypoglycemia.

Avoid aspartame. The artificial sweetener found in some diet sodas and many sugar-free sweets is part of a chemical group called excitotoxins, which activate neurons that can increase your sensitivity to pain.

Avoid additives. Food additives such as monosodium glutamate (MSG) often cause trouble for pain patients. MSG is an excitatory neurotransmitter that may stimulate pain receptors; glutamate levels in spinal fluid have been shown to correlate with pain levels in fibromyalgia patients.

Stay away from junk food. Limit or eliminate fast food, candy, and vending-machine products. In addition to contributing to weight gain and the development of unhealthy eating habits, these diet-wreckers may also irritate your muscles, disrupt your sleep, and compromise your immune system.


----
Sources:

National Fibromyalgia Association

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Tuesday, January 19, 2010

Does the Plastic You Drink From Hurt Your Heart?


Debate about BPA, a common chemical in some plastic food and drink containers, is heating up after the U.S. Food and Drug Administration said Friday that it will fund $30 million worth of research on the substance given its possible developmental harm to infants.

A U.K. study offers further fuel to the fire, suggesting that BPA, or Bisphenol A, may be harmful to cardiac health in adults as well, although some health and medical experts question the findings.

"While the study is being put forward as more proof that BPA causes heart disease ... there are many problems with [it]," said Dr. Richard Besser, senior health and medical editor for ABC News.

The FDA is working on new guidance on BPA in light of growing evidence of its danger to infants but, he said, as far as the harmful effects of BPA on heart health, the study suffers from several design flaws that cast doubt on its findings.

Bisphenol A is a chemical additive found in many products, from bulletproof glass to plastic water jugs to the lining of soda cans. Put into widespread use in the 1950s, BPA aids in producing lightweight, shatter-resistance and heat-resistant plastics.

In recent years, the debate about BPA has focused on the harmful effects that BPA-laden baby bottles and 'sippy' cups might have on infant development. New research suggests, however, that BPA exposure may be a health hazard for adults as well.

Bisphenol A is a chemical additive found in many products, from bulletproof glass to plastic water jugs to the lining of soda cans. Put into widespread use in the 1950s, BPA aids in producing lightweight, shatter-resistance and heat-resistant plastics.

In recent years, the debate about BPA has focused on the harmful effects that BPA-laden baby bottles and 'sippy' cups might have on infant development. New research suggests, however, that BPA exposure may be a health hazard for adults as well.

The study, published last week by the Public Library of Science, draws on health data from the 2005-2006 National Health and Nutrition Examination Survey and finds that people with high levels of BPA in their urine are at significantly higher risk for coronary heart disease.

Researchers note that the study confirms their preliminary findings concerning heart disease and BPA, which also found a connection between heart disease and BPA in a similarly-designed 2008 study.

The link between BPA and heart disease found in Tuesday's study, however, was weaker than the one found in 2008, and other BPA health risks found in 2008, such as a diabetes and liver disease, were not supported by the more recent data.

The Link Between BPA and Your Health

Dr. Michele Marcus, chair of the Department of Epidemiology at Emory University, said that while the study does suggest some association between BPA and heart disease, "it's not clear whether the association is due to BPA or something else related to BPA."

For example, she said, people can be exposed to BPA from drinking canned soda, so the observed increased risk of heart disease could be linked to BPA directly or could be more closely linked to consuming soda itself.

Besser said that because the BPA test used by researchers can only detect recent BPA exposure, the study cannot speak to the effect of chronic exposure to BPA during a lifetime; an important but unknown variable.

This is not to say that a link between heart disease and BPA doesn't exist, experts cautioned, only that it requires further research to confirm.

Even so, some experts said the evidence still suggests that BPA is toxic for adults and children alike, pointing to a "smoking gun for BPA exposure," as Dele Ogunseitan, director of the Program in Public Health at the University of California, Irvine, put it.

"We are entering a new era of risk-factor discovery, where focus is on finding toxic chemicals in the environment that act as triggers for heart disease," said Dr. Philip Landrigan, chairman of the Department of Preventive Medicine at Mount Sinai Medical Center in New York City.

The findings are significant because "heart disease is responsible each year for 630,000 deaths, according to the CDC, [so] any factor that is responsible for even a small fraction of these cardiovascular deaths will be responsible for a large number of deaths," he said.

Dr. Fred vom Saal, professor of biological sciences at the University of Missouri-Columbia, said, "This is a big deal. Because it is possible to do something about this factor; reduce exposure to BPA by altering its use."

Will the FDA Tighten Up BPA Standards

The danger of putting BPA in baby products such as bottles, 'sippy' cups and baby-formula containers has garnered much attention in past years.

BPA is known to mimic the effects of estrogen in the body and research finds that it may have detrimental effects on brain and reproductive development when the baby is in the womb and as an infant.

In response to the research, some states and manufacturers have banned its use in baby products.

In March 2009, six major manufactures agreed to eliminate BPA from baby bottles.

Connecticut became the first state to ban BPA from infant formula and baby food containers in June 2009, and Minnesota has since followed suit with a ban that went in to effect Jan. 1, 2010, prohibiting the use of BPA in 'sippy' cup and baby bottles.

Although the potential risks associated with putting BPA in water bottles, soda and soup liners, and other plastic containers commonly used to hold our food and beverages has recently become a topic of debate, the FDA has yet to change safety regulations on the chemical.

After an independent FDA panel in October 2008 found that the agency's position on BPA was scientifically flawed, the FDA, with the support of the American Chemistry Council, entered discussions on a possible change in its stance on BPA.

In a news conference Friday, they announced that they now share the perspective of the National Toxicology Program that "there is some concern about the possible harm caused by use of BPA in baby products and will pursue further research on its toxicity for infants and children.

At the same time, FDA deputy commissioner Josh Sharfstein affirmed that, as of now, "the FDA does support the use of baby bottles with BPA … and is not saying that it is unsafe to use a baby bottle with BPA"; only that more research is needed to rule out possible harm.

The FDA will invest in more than $30 million worth of short- and long-term studies that will assess the dangers of BPA for developing minds and bodies. And although it is not officially condemning the chemical, FDA Commissioner Dr. Margaret Hamburg said, "the FDA is supporting reasonable steps to reduce human exposure to BPA, including actions by industry and recommendations to consumers on food preparation."

---

Source: http://abcnews.go.com/Health/Wellness/plastic-cups-bad-heart/story?id=9541225&page=1

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Wednesday, January 13, 2010

Feldenkrais® Good for Balance, Study Finds


Feldenkrais Method® balance classes can help older adults improve balance and mobility, according to a small study published in Evidence-based Complementary and Alternative Medicine (2009; June 24, epub ahead of print). Research suggests that balance training may be more effective in preventing falls than either strength or endurance training. University of Melbourne scientists in Parkville, Victoria, Australia, set out to evaluate the effectiveness of the Feldenkrais Method at improving balance.

For the intervention group, investigators recruited 26 older adults with a median age of 75 years from people already enrolled in Feldenkrais Method classes. The control group consisted of 37 volunteers with a median age of 76.5 years. At baseline, all subjects were tested for balance confidence, gait speed and four square step time (the Four Square Step Test is a clinical test that involves walking in four directions and stepping over very low objects). Intervention group members then practiced Feldenkrais Method balance exercises from the “Getting Grounded Gracefully” series two times per week for 10 weeks. All subjects were retested after 10 weeks of training.

The intervention group improved significantly on all measures. Control subjects improved on four square step time. Limitations of the study included lack of randomization, since intervention participants started out with less confidence in their balance and stability and were already enrolled in Feldenkrais® classes. At baseline, control group members had higher confidence levels. Also, testers knew which subjects were allocated to each group. In spite of these limitations, however, study authors concluded that the Feldenkrais Method was useful for retraining balance and warranted further study.

For more information about Feldenkrais and other mind-body techniques, search the online IDEA Library.

January 2010

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Source: http://www.ideafit.com/fitness-library/feldenkrais-good-for-balance-study-finds?utm_source=Fit%20Tips%20January&utm_medium=email&utm_campaign=

Feldenkrais® Good for Balance, Study Finds
Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.


Tuesday, January 12, 2010

Too much TV watching could mean a shorter lifespan

Photo: Excessive TV Watching Could Shorten Your Life: Each Extra Hour of Television Daily Is Tied to 11 Percent Jump in Early Death Risk

Aussies who reported watching four or more hours of TV a day were 46 percent more likely to die during a 6-and-a-half-year period than those who watched less than two hours a day, according to David Dunstan of Monash University in Melbourne and colleagues.

The risk of dying from cardiovascular disease during follow-up was 80 percent greater in the excessive viewers -- although, statistically, the association was only slightly stronger than what could be chalked up to chance -- the researchers reported online in Circulation: Journal of the American Heart Association.

But the associations were seen even when leisure-time exercise and traditional risk factors such as smoking, poor diet, high blood pressure, and abdominal obesity were taken into account.

"Sedentary living provokes coronary artery disease," commented Dr. Gerald Fletcher, a cardiologist at the Mayo Clinic in Jacksonville, Fla. and spokesman for the American Heart Association. Fletcher was not involved in the study.

"Even if you exercise, if you have a lot of sedentary living with the things that go along with it -- the bad diet and everything else -- you still have a net degree of physical inactivity, which is a coronary artery disease risk factor," Fletcher told MedPage Today.

Previous studies had linked increased sedentary time, in general, to cardiovascular events and mortality risk. But but the relationship between mortality risk and television viewing -- the predominant lesiure-time sedentary activity -- had not been studied, Dunstan and his colleagues wrote.

To explore the issue, they turned to the Austalian Diabetes, Obesity, and Lifestyle Study.

Excluding those who already had a history of cardiovascular disease, the researchers asked 8,800 adults living throughout Australia about the amount of time they spent watching TV and followed them for an average of 6.6 years.

During follow-up, there were 284 deaths -- 87 from cardiovascular disease, 125 from cancer, and 72 from other causes.

After adjustment for age, sex, waist circumference, and exercise, each additional hour of television time per day was associated with an 11 percent increased risk of early death from any cause and an 18 percent increased risk of death from heart disease. TV watching was not significantly related to death from cancer or other causes.

According to Dunstan and his colleagues, the mechanism underlying the link between sitting and heart disease and metabolic disease risks is unclear.

"Observational studies with objective measures of sedentary time have reported significant associations of total sedentary time with blood glucose, blood lipids, and adiposity that are independent of moderate to vigorous exercise," they noted.

In addition, "animal studies have found enforced sedentary time to be related to lipoprotein lipase activity," they wrote.

"Our findings broadly support these hypothesized physiological links."

Mayo's Fletcher said studies like this might serve as a wake-up call for some patients, but he was not optimistic.

"Sometimes one out of 10 people say, 'Gosh, that means something and maybe I should stop that,' but the other nine don't," he commented.

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Source: http://abcnews.go.com/Health/HeartDiseaseNews/tv-shorten-lifespan/story?id=9534152&page=1

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.


Sunday, January 10, 2010

Probiotics for Weight Loss?


Believe it or not, the human body contains more bacteria living inside than individual cells: 100 trillion microorganisms live in our gastrointestinal tract as compared with a "mere" 10 trillion human cells in our body. And one of the best kinds of microorganisms we can have flourishing inside our bodies are the probiotics, the healthy bacteria that live in our intestines or gut. Now, new research from the Stanford University School of Medicine and Stanford Hospital and Clinics suggests probiotics might even enhance weight-loss programs.

The Stanford researchers first noticed the beneficial effects of probiotics on weight when working with extremely obese patients who've had gastric-bypass surgery. But studies are showing that the benefits of probiotics are not limited to those who've had this medical procedure.

So why are probiotics assisting with weight loss? Several studies have suggested that the guts of normal-weight people contain a different mix or balance of the types and amounts of bacteria that are found in the intestines of overweight folks. One study even found these same imbalances among the microorganisms in 7-year-old kids who were overweight.

Could it be that bad bacteria are causing at least some of our weight issues? Is it possible that one day we'll just ingest a dollop of "weight-friendly" bacteria to bring our body size under control?

It's too soon to know exactly where this discovery will lead, so here are my recommendations:

  • Be sure to include foods in your diet that contain probiotics, such as yogurt.
  • Avoid brands of yogurt that have the "fruit" at the bottom and instead go with low-fat, low-sugar varieties that contain plenty of protein and calcium. A cup of yogurt is a great snack to hold you over in between meals or after a workout. Greek yogurts are especially high in protein.
  • Make prebiotics part of your regular diet as well. Prebiotics--tiny fibers found in some fruits and vegetables--just happen to be what probiotics and other good bacteria eat. Good sources of prebiotics include wheat, bananas, onions, garlic, and leeks. (Europeans eat far more prebiotics than do people in the U.S--might this explain part of the weight discrepancy between the U.S. and European populations?)
  • If you have digestive issues, be sure to talk with your doctor or dietitian about "pharmaceutical-grade" probiotics, which are the equivalent of prescription-strength good bacteria.

Last, a caveat: Don't even think about starting to load up on probiotics so that you can slack off on exercise or ignore your healthy eating plan. There is no miracle probiotic cure in the pipeline!

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Source: http://health.yahoo.com/experts/weightloss/8725/probiotics-for-weight-loss/

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.



Saturday, January 9, 2010

100 Benefits of Meditation

meditation
image from All Posters

There are so many advantages to meditation. When I first originally thought of this post, I indeed wanted to make it 100 benefits long (think big right!), however, I wasn’t sure I could find more than perhaps 20-25 benefits. Well, I made it happen! Meditation is as powerful as I thought it would be. Here is the definitive list of benefits that meditation can provide you with:

Physiological benefits:
1- It lowers oxygen consumption.
2- It decreases respiratory rate.
3- It increases blood flow and slows the heart rate.
4- Increases exercise tolerance.
5- Leads to a deeper level of physical relaxation.
6- Good for people with high blood pressure.
7- Reduces anxiety attacks by lowering the levels of blood lactate.
8- Decreases muscle tension
9- Helps in chronic diseases like allergies, arthritis etc.
10- Reduces Pre-menstrual Syndrome symptoms.
11- Helps in post-operative healing.
12- Enhances the immune system.
13- Reduces activity of viruses and emotional distress
14- Enhances energy, strength and vigour.
15- Helps with weight loss
16- Reduction of free radicals, less tissue damage
17- Higher skin resistance
18- Drop in cholesterol levels, lowers risk of cardiovascular disease.
19- Improved flow of air to the lungs resulting in easier breathing.
20- Decreases the aging process.
21- Higher levels of DHEAS (Dehydroepiandrosterone)
22- prevented, slowed or controlled pain of chronic diseases
23- Makes you sweat less
24- Cure headaches & migraines
25- Greater Orderliness of Brain Functioning
26- Reduced Need for Medical Care
27- Less energy wasted
28- More inclined to sports, activities
29- Significant relief from asthma
30- improved performance in athletic events
31- Normalizes to your ideal weight
32- harmonizes our endocrine system
33- relaxes our nervous system
34- produce lasting beneficial changes in brain electrical activity
35- Cure infertility (the stresses of infertility can interfere with the release of hormones that regulate ovulation).

Psychological benefits:
36- Builds self-confidence.
37- Increases serotonin level, influences mood and behaviour.
38- Resolve phobias & fears
39- Helps control own thoughts
40- Helps with focus & concentration
41- Increase creativity
42- Increased brain wave coherence.
43- Improved learning ability and memory.
44- Increased feelings of vitality and rejuvenation.
45- Increased emotional stability.
46- improved relationships
47- Mind ages at slower rate
48- Easier to remove bad habits
49- Develops intuition
50- Increased Productivity
51- Improved relations at home & at work
52- Able to see the larger picture in a given situation
53- Helps ignore petty issues
54- Increased ability to solve complex problems
55- Purifies your character
56- Develop will power
57- greater communication between the two brain hemispheres
58- react more quickly and more effectively to a stressful event.
59- increases one’s perceptual ability and motor performance
60- higher intelligence growth rate
61- Increased job satisfaction
62- increase in the capacity for intimate contact with loved ones
63- decrease in potential mental illness
64- Better, more sociable behaviour
65- Less aggressiveness
66- Helps in quitting smoking, alcohol addiction
67- Reduces need and dependency on drugs, pills & pharmaceuticals
68- Need less sleep to recover from sleep deprivation
69- Require less time to fall asleep, helps cure insomnia
70- Increases sense of responsibility
71- Reduces road rage
72- Decrease in restless thinking
73- Decreased tendency to worry
74- Increases listening skills and empathy
75- Helps make more accurate judgements
76- Greater tolerance
77- Gives composure to act in considered & constructive ways
78- Grows a stable, more balanced personality
79- Develops emotional maturity

Spiritual benefits:
80- Helps keep things in perspective
81- Provides peace of mind, happiness
82- Helps you discover your purpose
83- Increased self-actualization.
84- Increased compassion
85- Growing wisdom
86- Deeper understanding of yourself and others
87- Brings body, mind, spirit in harmony
88- Deeper Level of spiritual relaxation
89- Increased acceptance of oneself
90- helps learn forgiveness
91- Changes attitude toward life
92- Creates a deeper relationship with your God
93- Attain enlightenment
94- greater inner-directedness
95- Helps living in the present moment
96- Creates a widening, deepening capacity for love
97- Discovery of the power and consciousness beyond the ego
98- Experience an inner sense of “Assurance or Knowingness”
99- Experience a sense of “Oneness”
100- Increases the synchronicity in your life

Meditation is also completely FREE! It requires no special equipment, and is not complicated to learn. It can be practiced anywhere, at any given moment, and it is not time consuming (15-20 min. per day is good). Best of all, meditation has NO negative side effects. Bottom line, there is nothing but positive to be gained from it! With such a huge list of benefits, the question you should ask yourself is, “why am I not meditating yet?”

If you need a point to start from, you should try guided meditation courses. They are inexpensive and can provide you with a good foundation from which to begin meditating.


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Source: http://www.ineedmotivation.com/blog/2008/05/100-benefits-of-meditation/


Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.


Friday, January 8, 2010

Healthy Recipe of the Week: Oven Baked "Fried" Chicken










Ingredients

  • 1 cup buttermilk
  • 1 tablespoon hot sauce
  • Extra legs, thighs, and wings from the whole chicken used for Chicken Wraps
  • 2 cups panko breadcrumbs
  • 1 tablespoon poultry seasoning
  • Salt and freshly ground black pepper

Directions

Click here to see how she does it.

In a large bowl mix together the buttermilk with the hot sauce. Add chicken pieces and turn to completely coat. Let sit in the refrigerator for 30 minutes.

Preheat oven to 350 degrees F.

In a large zip top bag combine the breadcrumbs, poultry seasoning, and salt and pepper, to taste. Remove chicken pieces from buttermilk and drain excess liquid. Place the chicken in breadcrumb mixture a few pieces at a time and shake to coat completely. Remove chicken from bag and place on a nonstick baking sheet and bake for 30 to 40 minutes until breadcrumbs are golden brown and chicken reaches an internal temperature of 175 degrees F.


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Source: http://www.foodnetwork.com/recipes/web-exclusive-round-2-recipe-oven-baked-fried-chicken-recipe/index.html

Thursday, January 7, 2010

Eggs: Are they good or bad for my cholesterol?


















Chicken eggs are high in cholesterol, and a diet high in cholesterol can contribute to high blood cholesterol levels. However, how much the cholesterol in your diet can increase your blood cholesterol varies from person to person.


When deciding whether to include eggs in your diet, consider the recommended daily limits on cholesterol in your food:
  • If you are healthy, it's recommended that you limit your dietary cholesterol intake to less than 300 milligrams (mg) a day.
  • If you have cardiovascular disease, diabetes or a high low-density lipoprotein (LDL, or "bad") blood cholesterol level, you should limit your dietary cholesterol intake to less than 200 mg a day.

One large egg has about 213 mg of cholesterol — all of which is found in the yolk. Therefore, if you eat an egg on a given day, it's important to limit other sources of cholesterol for the rest of that day. Consider substituting servings of vegetables for servings of meat, or avoid high-fat dairy products for that day.

If you like eggs but don't want the extra cholesterol, use only the egg whites. Egg whites contain no cholesterol. You may also use cholesterol-free egg substitutes, which are made with egg whites. If you want to reduce cholesterol in a recipe that calls for eggs, use two egg whites or 1/4 cup (59 milliliters) cholesterol-free egg substitute in place of one whole egg.

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Source: http://www.mayoclinic.com/health/cholesterol/HQ00608

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Wednesday, January 6, 2010

Why Your Daughter Should Get the HPV Vaccine

It is a common misunderstanding that the HPV vaccine is just a vaccine to prevent a sexually transmitted disease. While the human papillomavirus, or HPV for short, is a virus transmitted through sexual contact like other STD's, it can lead to cervical cancer, vaginal cancer, vulvar cancer, and genital warts. HPV is also a possible risk factor for many other types of cancer.

In June 2006, the FDA approved the use of Gardasil, an HPV vaccine, in young women ages 9 to 26. It is currently available at many doctor's offices across the U.S.

Why Should Your Daughter Get the HPV Vaccine?

1. Gardasil protects against two types of HPV that cause 70 percent of all cases of cervical cancer. About 9,700 women in the U.S. are diagnosed with cervical cancer each year, and over 3,000 die from the disease. Gardasil protects against two of the major cervical cancer-causing types of HPV, thus greatly reducing the chances that your daughter will develop cervical cancer.

Because Gardasil does not protect against all types of HPV, women who are vaccinated still need to have regular Pap smears to detect any precancerous changes. It is important to note that the HPV vaccine does not replace the Pap smear.

2. Gardasil protects young girls from the two common types of HPV that cause genital warts. Vaccinated girls are protected from the two types of HPV that are responsible for 90 percent of genital warts. Genital warts are cauliflower-like growths that can occur on, within, and around the vagina. The presence of genital warts can be embarrassing for many women and can cause feelings of shame.

3. Vaccinating your daughter will greatly reduce the risk of her developing precancerous and abnormal vaginal and vulvar lesions that could become cancerous. The same types of HPV that cause cervical cancer are also linked to vaginal and vulvar cancer. Although less common than cervical cancer, vaginal and vulvar cancer are very serious types of cancer that can be life-threatening.

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By , About.com Guide

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

References:
  1. "FDA News." FDA Licenses New Vaccine for Prevention of Cervical Cancer. 08 JUN 2006. U.S. Food and Drug Administration. 1 Nov 2006.
  2. "Patient Information About Gardasil." OCT 2006. Merck. 1 Nov 2006.
  3. "Detailed Guide: Cervical Cancer." Key Statistics About Cervical Cancer. 04AUG2006. American Cancer Society. 02 NOV 2006.
  4. "Vaginal Cancer (PDQ®): Treatment." General Information About Vaginal Cancer. 15SEP2005. National Cancer Insitute. 1 Nov 2006.
  5. "Vulvar Cancer (PDQ®): Treatment ." General Information About Vulvar Cancer. 16SEP2005. National Cancer Insitute. 1 Nov 2006.
  6. "National Cancer Institute Fact Sheet." Human Papillomaviruses and Cancer: Questions and Answers. 08JUN2006. National Cancer Institute. 1 Nov 2006.
Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Tuesday, January 5, 2010

Top 10 Walking with Diabetes Tips

The experts agree -- walking and other exercise is the prescription for people with diabetes. The American Diabetes Association says there is no restriction on what exercise diabetics can do, and it is the best way to prevent weight gain and cardiovascular disease -- the top killer of diabetics.

1. Get in the Walking Habit

Make exercise a regular part of your life. Experts agree that diabetics should exercise several days a week. To get started with walking, the free Walk of Life 10-Week Program includes daily walking and exercise assignments, lessons on how to walk, healthy recipes and nutrition tips. You can follow each daily page or join the daily newsletter version.

2. Choose the Right Shoes

Taking care of your feet and preventing blisters is important for diabetics, as the disease slows wound healing. Properly fitted athletic shoes will help prevent blisters and other injuries, such as plantar fasciitis. The Walking Shoe Guide explains how to get fitted properly for walking shoes.

3. Socks are Important

Socks are also a critical defense against blisters. Toss out your cotton socks; they retain sweat and can cause blisters. Get socks made of today's miracle fabrics (such as CoolMax and Ultimax) that wick away sweat and prevent blisters.

4. Check Your Blood Sugar Levels

Check your blood sugar levels before and after walking.
Too low: below 100 mg/dl. If too low, you should eat some carbohydrates -- 15 to 30 grams.
Too high: over 250 mg/dl if Type 2, or over 200 mg/dl if Type 1. If too high, you need to postpone your walk until your blood sugar level lowers.
When out on a long walk, it is wise to check your blood sugar levels at regular intervals, especially if you are new to walking.

5. When to Walk

The best time for walking is 1 to 2 hours after a meal, when your insulin and blood sugar levels have settled down. Morning exercise is recommended, since it avoids the peak insulin part of the day, especially for Type 1 diabetics.

6. Your Insulin Dosage May Change

Your insulin requirements will change with exercise. When starting a walking program or increasing your amount of exercise, consult with your physician regularly on how to adjust your medications.

7. Drink, Drink, Drink, Drink, Drink

Drink up to prevent dehydration, which you may not notice until it is too late. Have a big glass of water an hour before walking, then drink a cup of water every 20 minutes while walking. At the end of your walk, drink another big glass of water. For long, hot walks of 2 hours or more, consider a sports drink that replaces salts, but check the carbohydrate content on the label.

8. Eating and Walking

Carry a snack for when you or your walking partner detects signs of low blood sugar. After walking, you may need to eat more carbohydrates than usual to prevent delayed hypoglycemia. Especially when starting or increasing your walking program, be extra aware of symptoms and signs, listen to your body, and consult your doctor with any questions on diet.

9. Know the Signs of Hypoglycemia

When walking, stay aware of your body and how you are feeling. It can be difficult to tell whether you are sweating from exertion or hypoglycemia. Here are symptoms, courtesy of NIH: feeling weak, drowsy, confused, hungry, and dizzy. Paleness, headache, irritability, trembling, sweating, rapid heart beat, and a cold, clammy feeling. In severe cases, you could lapse into a coma.

10. Buddy Up and Wear an Alert Bracelet

Walking with a partner or walking club has several benefits. First, you can have him watch you for signs of low blood sugar and nag you to take care of yourself. Second, walking with somebody else keeps you more regular in your exercise. In any case, wear a medical identification bracelet that says you have diabetes. That is critical in a medical emergency.
More: Finding a Walking Partner

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Source: http://walking.about.com/od/diabetes/tp/diabetictips.htm

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Monday, January 4, 2010

Top 10 Fitness Facts - Some things you should know about exercise

Want to be sharper at work? Feel less tired at home? Spend some quality time with your spouse? How about enjoying a cookie without guilt?

If you answered "yes" to all of these questions (and who wouldn't?), exercise is the answer.

Being physically active offers benefits far beyond the obvious. (Of course, an improved physique and a clean bill of health aren't too shabby, either.)

If you've been looking for the motivation to begin an exercise program or get back into working out regularly, here are 10 fitness facts that may help inspire you to get off the couch.

1. Exercise Boosts Brainpower

Not only does exercise improve your body, it helps your mental function, says certified trainer David Atkinson.

"Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity," says Atkinson, director of program development for Cooper Ventures, a division of the Cooper Aerobics Center in Dallas.

All that makes for a more productive day.

"It is clear that those who are active and who exercise are much more productive at work," says Todd A. Astorino, assistant professor of kinesiology at California State University-San Marcos.

Improved productivity not only makes you a better worker, it makes things better for everyone in the workplace. Companies with less wasted work hours and less sick time end up with lower health care costs -- and an improved bottom line, Astorino says.

2. Movement Melts Away Stress

As much as it may stress you out just to think about exercising, once you actually start working out, you'll experience less stress in every part of your life.

"Exercise produces a relaxation response that serves as a positive distraction," says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. He says it also helps elevate your mood and keep depression at bay.

You're not the only person who will benefit from more happiness and less stress in your life. When you're less stressed, you're less irritable, Atkinson says -- and that could improve relationships with your partner, kids, and co-workers.

3. Exercise Gives You Energy

You might be surprised at how, say, popping in a workout tape for 30 minutes in the morning can change your whole day. When endorphins are released into your bloodstream during exercise, says Astorino, "you feel much more energized the rest of the day."

And when you improve your strength and stamina, it's easier to accomplish everyday tasks like carrying groceries and climbing stairs. This also helps you feel more energetic over the course of the day.

A common excuse among Atkinson's clients is that they're too tired to exercise, he says. While exercise may make you feel more tired at first, he says, that won't last long.

The physical tiredness you feel after working out isn't the same as everyday fatigue, he says. Besides, once your body adjusts to exercise, you'll have more energy than ever.

4. It's Not That Hard to Find Time for Fitness

The key, says Atkinson, is to use your time more wisely. Think about killing two birds with one stone.

Take your kids to the park or ride bikes together, and you're getting physical activity while enjoying family time, he says. Beyond that, go for a hike, take the kids swimming, or play hide-and-seek, tag, softball, or horseshoes in the backyard.

At work, he says, schedule a meeting on the jogging track or on the golf course.

Also, forget the idea that you have to trudge to the gym and spend an hour or more doing a formal workout. Instead, you can work short spurts of physical activity into your day.

"Everyone has 20 minutes," Atkinson says. "Everyone has 10 minutes to jump rope, and sometimes that's better than 20 minutes of walking or running."

Indeed, squeezing in two or three bouts of 15 or 20 minutes of activity is just as effective as doing it all at once, says Astorino. Vacuuming the house in the morning, riding bikes in the park with the kids in the afternoon, then taking a brisk walk in the evening can add up to an active day.

Recent U.S. government guidelines say that to lose weight and keep it weight off, you should accumulate at least 60 minutes of exercise a day, says Astorino. But half an hour a day is all you need to reap the health and disease-fighting benefits of exercise.

5. Fitness Can Help Build Relationships

Think of what exercising with a partner can do for a relationship, whether it's with a spouse, a sibling, or a friend you used to go to lunch with once a week.

Not only that, says Astorino, but exercise is always more fun when there's someone to do it with. So plan to walk with your spouse after dinner every night. Meet your sister or that friend for tennis or an aerobics class instead of lunch.

Besides, Astorino says, people who have exercise partners stay with their programs and reach their goals more often than those who try to go it alone.

"For long-term weight loss, you need to have social support," Astorino says.

6. Exercise Helps Ward Off Disease

Research has shown that exercise can slow or help prevent heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass, says Astorino.

It also helps ease some aspects of the aging process.

"Because exercise strengthens the muscles and joints, it is going to reduce your odds of having some of those aches and pains and problems most adults have, mostly because of the inactive lives they lead," Bryant says.

Provided you don't overdo it, he says, exercise can even boost immune function -- so you spend less time down with a cold or flu.

"There isn't a major health problem where exercise cannot have a positive effect," says Byrant.

7. Fitness Pumps Up Your Heart

Not only does exercise help fight disease, says Bryant, it creates a stronger heart -- the most important muscle in the body. That helps makes exercise -- and the activities of daily life -- feel easier.

"Your heart and cardiovascular system will function more effectively," says Bryant. "The heart will build up less plaque. It will become a more efficient pump."

And "when the heart becomes stronger, it pumps more blood per beat, so at rest, the heart rate is lower," says Astorino. "It's not going to have to beat as fast" to expend the same amount of effort.

Within only a couple days after you start exercising, Astorino says, "the body readily adapts to the stimulus it's getting and it becomes easier. You will feel less fatigue. It will not take as much effort when it comes to breathing. You shouldn't have as much pain or soreness."

8. Exercise Lets You Eat More

Pound for pound, muscle burns more calories at rest than body fat. So the more muscle you have, the higher your resting metabolic rate. And, of course, you also burn calories while you're actually exercising.

All this means that "cheating" with a cookie once in a while isn't going to take you back 10 steps. "Can you eat anything? No," says Atkinson. "But you can afford to enjoy some of the things you really like when you exercise regularly. You can better get away with those things in moderation than you can when you're not working out."

9. Exercise Boosts Performance

After a few weeks of consistent exercise, you may feel your clothes fitting differently and see that your muscle tone has improved, Atkinson says.

You may also notice your newly pumped-up muscles in other ways, especially if you're a recreational golfer or tennis player, or like a friendly game of pick-up basketball, says Atkinson. Exercising consistently will strengthen your muscles, increase flexibility, and improve your overall performance.

"Your muscles will work much more efficiently and you'll gain a greater sense of endurance," says Bryant. In addition, he says, your reaction time and balance will improve.

10. Weight Loss Is Not the Most Important Goal

Weight loss is the reason many people exercise in the first place. But it's certainly not the sole benefit of an exercise program.

Bryant says the long-term goal of weight loss is sold too heavily to people starting fitness programs, and that can be discouraging. People have trouble sticking with something if they don't see results quickly.

"Really, they should think about the level of functioning in the activities of daily living," says Bryant. "That can serve as the motivation to keep them coming back for more."

So whatever weight loss goal you have when starting a fitness program, don't make it your only goal. Strive to feel better, to have more energy, to be less stressed. Notice the small things that exercise does for you quickly, rather than getting hung up on the narrow goal of the number on a scale.

"With a goal of losing weight and enhancing health, exercise has to become a part of a person's life, not an afterthought," Astorino says.


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By Barbara Russi Sarnataro
WebMD Weight Loss Clinic-Feature

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.