Treadmill Workouts

03/16/2012 Leave a comment

Photo Credit: Brandon.wiggins CC-BY-SA-3.0

Cold, rainy or snowy weather does not mean you have to postpone your daily walk, run or jog. Treadmills are a great way to exercise at the gym or at home when walking, jogging or running outdoors is not an option. A treadmill workout doesn’t have to be boring. Treadmills can be used in a variety of ways to get a good workout. You can walk, jog, run, climb an incline or any combination of these exercises. If you have never used a treadmill before, find a personal fitness trainer for instructions on proper use of the equipment. Used properly, a treadmill is a safe way to get a good workout. 
Many treadmills can be programmed for interval training. Program your treadmill for a 30 minutes of a high intensity interval workout. Start your treadmill workout with a warm-up. Walk slowly with the treadmill not inclined for about 5 minutes and gradually increase the speed until you are walking at a moderately fast pace for 5 minutes. Slowly increase the incline until your heart rate and breathing increase. Now it’s time to pick up the pace and run 5 minutes. Slow the pace to a jog for another 5 minutes. Power walk for 5 minutes and then increase the incline on the treadmill and climb walk for 5 minutes. Cool down by walking at a relaxed pace for the final 5 minutes. Increase the amount of time spent on each interval as your endurance increases. 

Filed under exercise equipment, fitness, health

Diet Survival Tips for 4th of July Cookouts

03/13/2012 Leave a comment

Outdoor barbecues are a tradition on Independence Day. Grills will fire up in backyards around the country. Everything from hot dogs, hamburgers, steaks, ribs, smoked sausages, chicken, vegetables and even shrimp and fish are cooked on outdoor grills. Side dishes may include potato salad, cole slaw, pickles and  macaroni salad. Of course, what 4th of July celebration would be complete without apple pie and ice cream? It can be difficult to stay on a diet and avoid fatty foods at a backyard cookout when so many people around you are enjoying the savory open-grilled flavor, and the smell gets your mouth to watering. You can enjoy a delicious backyard barbecue without  regretting it the next day. You can enjoy all the flavor of a 4th of July grilled fare without all the calories and fat.
Photo Credit: Silar CC-BY-SA-3.0
Host your own backyard barbecue celebration where you select the cuts and types of meat and side dishes. Skip the processed meats like hot dogs and ground beef. These meats products are often loaded with preservatives, fats and sodium. Turkey hot dogs and ground lean steak are much better choices. Grill kabobs including white meat chicken or shrimp, mixed vegetables, like peppers, pearl onions and cherry tomatoes. Sea bass, cod and tilapia work well on a grill if you use a little foil and a light vegetable or olive oil. Spritz talapia with fresh lime for a delicious meal. Try some cajun blackening spices and blacken your fish on the grill. 
There are loads of calories, fats and sodium in side dishes and condiments. Condiments including barbecue sauce, mayonnaise, ketchup and ranch salad dressing contain lots of calories and sodium. Offer low-sodium or salt-free alternatives. Use more spices when cooking food on the grill so that condiments are not really necessary. Potato and pasta salads that include mayonnaise may contain as many as 400 calories per serving. Offer a tossed pasta salad using whole grain pasta and a light vinaigrette dressing. Include some diced tomatoes, cucumbers and bell peppers mixed in with the pasta for extra flavor and a boost of healthy vitamins and minerals. 

Beer and soda often flow freely at backyard barbecues. Offer your guests a variety of flavored sparkling water, lite beer and low-sugar sodas in addition to regular soda and beer. Drink sensibly and in moderation. Drink an 8 ounce glass of water between each alcoholic drink to help you avoid over-indulging and dehydration. 

Filed under cookouts, diet, fitness, food, health, holidays

Too Much Salt In Your Diet?

03/09/2012 Leave a comment

Photo Credit: Dubravko Sorić CC-BY-2.0

Sodium, or salt, is an essential nutrient. Your body needs a small amount of salt to maintain fluid balance and help transmit electrical signals through the nerves. Salt is also necessary for proper muscle function. Some table salt also contains trace amounts of iodine which is necessary for a healthy thyroid gland. Salt is added to processed food as a preservative. The growth of yeast, mold and bacteria are inhibited by the addition of sodium chloride (salt) to processed food during preparation. Many people add salt to their food during or after cooking to enhance flavor. People who eat some processed foods, such as canned soups or frozen meals, may be getting too much salt if they add more before eating. The USDA 2010 Dietary Guidelines for Americans recommends about 1/4 teaspoon of salt daily for healthy adults and children, or less than 2,300 milligrams per day.
People with hypertension, high blood pressure, kidney problems and those who want to cut down on their salt intake can take some steps to eat a healthy diet without additional salt. Eat more fresh foods, like whole grains, fish, lean meats, fruits and vegetables. Avoid canned and frozen processed foods or choose processed foods labeled “low” or “reduced” sodium. Foods labeled “no salt added” are also good choices to help reduce salt in your diet. Condiments, including mustard, ketchup and salad dressings, are usually high in sodium. Use condiments sparingly or use low-sodium alternatives. 
Avoid adding salt to your food before you eat it. Use herbs and spices instead of salt to enhance the flavor of foods. You can omit salt from most recipes when cooking. You can also reduce salt in your diet when eating at a restaurant by ordering from the heart-healthy menu or choosing low-sodium options. Request sodium-free or low-sodium salad dressings and sauces for your food. 

For more information about sodium in your diet, see:
Mayo Clinic, Sodium: How to Tame Your Salt Habit Now

Filed under diet, fitness, foods, health, salt, sodium

Prevent Food Cravings From Destroying Your Diet

03/03/2012 Leave a comment

Photo Credit: Evan-Amos CC-Zero
Many people get food cravings from time to time. Men and women both get food cravings. When you are trying to lose weight, succumbing to a food craving can undo a week’s worth of weight loss efforts. Foods that are most often craved by women in the United States are sweet, calorie-laden, fat-rich foods, such as chocolates, ice cream, cookies and cheesecake. Food craving is a complex interaction of the brain, the stomach and hormones. Food cravings may also be all in your head.
According to research by Eva Kemps and Marika Tiggemann of Flinders University, Australia, people who have food cravings also have vivid image of the food in their minds. The clearer and more vivid the image of the food, the stronger the craving. When mental resources are focused on the image and memory of a food, it’s hard to focus on other mental tasks, hence a craving for the food. It is possible that the opposite may also be true. We can use our brain power to reduce cravings. In an article by Science Daily, The Psychology of Food Cravings, it is reported that people who had food cravings could reduce the craving by thinking about other things. In one experiment volunteers who were craving a food were shown flickering images of black and white dots on a computer screen. Cravings were also reduced when people thought about other things, such as a place they like to visit, a particular smell they remember (not food related) or to picture a rainbow. When people concentrated their mental energy on something other than a food craving, the craving lessened. 
Another way to help reduce food cravings, which can lead to over-indulging in diet-busting foods and treats, is to prevent yourself from becoming too hungry. Never skip meals and always eat a healthy breakfast that includes protein and complex carbohydrates found in whole grains, low-fat milk and nutrient-rich fruits and juices. Carry healthy snacks with you so that you can munch on them before lunch and before dinner, if you get hungry. Fresh fruits, vegetables and whole grains like granola bars are healthy alternatives to the candy bar sugar fix. 
For tips about how to curb food cravings, see:
WebMD, The Facts About Food Cravings, Elaine Magee, MPH, RD, 2005

Filed under diet, food cravings, health, nutrition

Making Sense of USDA Dietary Guidelines

02/21/2012 Leave a comment

Photo Credit: Garitzko Public Domain
The dietary guidelines for Americans, as recommended by the USDA includes some important recommendations to eat more of some foods and to reduce consumption of salt, fat and sugars. The guidelines are not strict rules for eating, but recommendations about how to improve your health by making wise food choices. Because so many Americans do not eat a variety of foods, nutritional deficits in fiber, calcium, vitamin D and potassium are too low and a public health concern. Many Americans are over-weight, especially children. A balanced diet of fruits, vegetables, lean meats and fish, fiber from whole grains, beans and rice can help combat obesity and disease. The goal of dietary guidelines is to help Americans make wise food choices for improved health. 
The USDA recommends that Americans eat more plants. Fruits, vegetables and whole grains contain essential nutrients for a healthy body. Vegetables and fruits may help reduce the risk of chronic disease like diabetes, cardiovascular disease and even some cancers. Vegetables and fruits contain important trace elements, such as magnesium, potassium, fiber, folates and vitamins. It is recommended that an adult eat at least 2 1/2 cups of vegetables and fruits every day. One way to increase the amount of fruits and vegetables in your diet is to trade chips and cookies for fresh fruits and vegetables. Snack on apples, pears and strawberries instead of popcorn or chips. Vegetable and fruit juices are another way to increase your daily intake. Make sure to read the label and buy only juices that are 100% fruit and vegetable juices without added sugar or salt. 
The USDA recommends that Americans cut back on refined grains like white bread, sugar, salt and solid fats. Processed foods are convenient, but they may not meet all your nutritional needs. The calorie-to-nutrient ratio in most processed foods is not balanced, meaning that the foods are high in calories with low nutritional value. Excess salt can contribute to high blood pressure, especially for a person who has a potassium deficiency. Processed foods, canned foods and ready-to-eat heat and serve meals often contain excess salt and added sugars. The USDA recommends limiting sodium to no more than 2,300 milligrams per day. Older people and those at risk for high blood pressure and diabetes should limit salt to about 1,500 milligrams per day. 

According to the USDA, solid fats and sugars account for as much as 35% of the average person’s daily caloric intake. One of the easiest ways to reduce the amount of solid fats and sugar in your diet is to avoid refined grain foods and to use vegetables oil and olive oil in place of fats like butter. Cutting back on fats, trans fats and sugars can also help reduce cholesterol levels. 
For more information and explanation of dietary guidelines, see:
United States Department of Agriculture, 2010 Dietary Guidelines

Filed under diet, dietary guidelines, food, health, nutrition, obesity

Important Nutrients For Good Health

02/20/2012 Leave a comment

Photo Credit: Kander Public Domain

Many Americans do not get enough vitamins and minerals in their diet. According to a study in the Journal of Nutrition, 25% do not get enough Vitamin C, 70% do not get enough Vitamin D, 60% do not get enough Vitamin E. Trace elements, such as potassium and magnesium, are also lacking in the American diet. These nutrients are essential for good health. Supplements can help, but the best source of vitamins and minerals is food. Fruits, vegetables, nuts, lean meats, fish and grains contain nutrients that your body needs everyday. Eat a balanced diet by including nutrient-rich foods. A nutrition consultant can help you create a diet plan so that you get all the nutrients you need from the foods you eat. A healthy diet of foods rich in vitamins and minerals have important health benefits including lower blood pressure, combat osteoporosis, healthy heart and improved mood.
Potassium is an important nutrient to help maintain a lower blood pressure, healthy muscles and nerves. Potassium is found in foods like potatoes, bananas, dry beans, avocados and dairy products like milk, cheese and yogurt. Magnesium also helps maintain a healthy blood pressure, promote bone health and healthy heart muscle. Magnesium deficiency can cause muscle cramps. Beans, peas, nuts and grains are rich in magnesium. Fiber helps to promote a healthy digestive system and may lower your risk of heart disease and diabetes. Fiber is also an important part of any weight-loss diet. Foods that are high in fiber include beans, whole grains, nuts, fruits, carrots, artichokes and corn.
Vitamin A is an important nutrient for a healthy immune system and eye health. The two types of vitamin A are beta-carotene and retinol. Foods loaded with this important nutrient include carrots, squash, sweet potatoes, broccoli and spinach. You can get enough vitamin A by adding yellow and dark green vegetables to your diet. Vitamin D is essential for strong, healthy bones and muscles. Your body can make small amounts of vitamin D by exposure to sunlight, but you need to eat foods rich in this nutrient to make sure you get enough vitamin D for a healthy body. Almost everyone knows milk and cheeses contain vitamin D, but the nutrient is also found in salmon, mackerel, liver, eggs and in mushrooms.  Vitamin C is important not only for a healthy immune system, but also for healthy cells. Vitamin C is an antioxidant that helps to remove free radicals from the body. This vitamin is found in citrus fruits, juices and vegetables. 

Filed under diet, health, minerals, vitamins

Natural Sources of Antioxidants

02/17/2012 1 Comment

Photo Credit: Dimitar Nikolov CC-BY-2.0 2012

Waste products produced by cells include unstable molecules called “free radicals,” which can cause cell damage. Free radicals are produced when the body breaks down food and from exposure to environmental contaminants, such as tobacco smoke and pesticides. Antioxidants help remove free radicals from the cells. Fruits and vegetables are rich in antioxidant nutrients. Antioxidants are also found in nuts, beans and whole grains. Vitamins C and E are also antioxidants. Other nutrients that help remove free radicals from the body include  anthocyanins, beta-carotene, catechins, coenzyme Q10, flavonoids, lipoic acid, lutein, lycopene and  selenium. People who eat a balanced diet that includes antioxidant rich foods should get enough of the nutrients to help prevent cell damage from free radicals. Eat a diet rich in vitamins A, C and E to be sure you get enough antioxidant nutrients. 
The best sources of natural antioxidants are berries. Blackberries, raspberries, cranberries, strawberries and blueberries are high in antioxidants and other vitamins and minerals. Red beans, black beans and pinto beans are abundant in fiber, plant proteins and antioxidants. Avocados, cherries and plums are also a good source of free radical fighting nutrients. The skin of apples and pears contains many nutrients and antioxidants. Wash apples and pears thoroughly to remove pesticide residue and eat the fruit with the skin for maximum nutritional benefit. 

Vegetables are also a good source of antioxidant nutrients and vitamins. Broccoli, artichokes, spinach and red potatoes are rich in nutrients to help fight cell damage, as are sweet potatoes and red cabbage. Be careful not to over-cook vegetables. Cooking may break down natural antioxidant nutrients and lessen their effectiveness at removing free radicals from your body. Steamed, grilled and sauteed vegetables are not only delicious, but nutritious. Raw vegetables in salads is an excellent way to get your vegetable nutrition.  

Spices and herbs, such as ground cloves, cinnamon and ginger, dried oregano leaf and turmeric powder are all good sources of natural antioxidants. Green tea, coffee, red wine and pomegranate juice have high levels of antioxidants. 
For more information about antioxidant supplements, see:

National Center for Complementary and Alternative Medicine, Antioxidant Supplements for Health: An Introduction

Filed under antioxidants, diet, health, minerals, nutrition, vitamins

Tighten and Tone Your Face and Neck

02/16/2012 Leave a comment

Photo Credit: Erifyli TsavdariCC-BY-2.0 2006
Gravity and aging can take a toll on your face and neck. The muscles of your face and neck are just like any other muscles. If you don’t exercise these muscles, they will become weak and you can lose muscle tissue. Tightening and toning the muscles of the face and neck can help reduce the effects of aging and help you look and feel a little younger. People whose cheeks and jowls are sagging can help reduce the saggy appearance by doing some face and neck exercises. These exercises can be performed any time, while watching television, sitting at your desk at work or just about anywhere. 
Sit in a comfortable chair with your back straight. Drop your shoulders a bit and pull your shoulder blades back so that your spine is straight. Look straight ahead and press your chin forward. Squeeze your lips together and then lower your jaw and push your jaw forward. Hold this position for about 10 seconds and then relax. Repeat this exercise 5 times. This exercise will help strengthen and tone the muscles of your lower jaw and neck. 
While still sitting upright in your chair, tilt your head back. Keep your mouth closed, but not tightly. Move your lower jaw in a chewing motion left to right 10 times and then reverse and move your jaw right to left 10 times. Relax and rest for a few seconds if your jaw gets tired. Do 3 to 5 sets of 20 chewing exercises each day. Stretch  your neck muscles by tilting your head back and look at the ceiling. Thrust your lower jaw forward slightly and cover your upper lip with your lower lip. Hold the stretch for about 5 seconds and then relax. Repeat this stretch 10 times each day. 
Lie on your back on the bed with your head hanging over the edge. Slowly and smoothly raise your head until your spine is straight. Hold the straight position for 10 seconds and then slowly relax and lower your head back to the start position. Repeat this exercise 5 times each day.

Filed under face, fitness, health, muscles, neck

Nutrition for Healthy Eyes

02/09/2012 Leave a comment

Photo Credit: Laitr Keiows CC-BY-SA-3.0 2009
You’ve probably heard that eating carrots can help improve your vision. While it may not be true that carrots improve vision, a healthy diet is important to healthy eyes. Some foods contain nutrients that are especially good for your eyes. Vitamins A, C and E and minerals like zinc are important for eye development and continued eye health. Two nutrients, lutein and zeaxanthin, are particularly important to healthy eyes. These nutrients are important antioxidants that help to remove free radicals in the eye that can damage cells. Lutein and zeaxanthin help to protect the eyes from exposure to ultraviolet light by preventing UV light from reaching the back of the retina where it can damage vision. 
Many dark colored fruits and vegetables contain both lutein and zeaxanthin. The nutrients can be found in vegetables like spinach, squash, pumpkin, kale greens, sweet potatoes, corn, broccoli, green beans, peas and Brussel sprouts. Fruits that contain lutein and zeaxanthin include grapes, kiwi, mango, prunes papaya and melons. Dark red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, grapefruit, and oranges are good sources of Vitamin C. Carrots, sweet potatoes, squash, eggs, and green leafy vegetables, such as kale, spinach and lettuce contain Vitamin A, an important nutrient for eye health. 
A well-balanced diet that includes fresh vegetables and fruits should meet most people’s eye-nutrient needs. Protect your eyes from excessive exposure to ultraviolet light by wearing a hat with a brim and UV blocking sunglasses on sunny days. Be sure to get regular eye exams, too. 

For more information about nutrition and eye health, see:

Filed under eyes, health, nutrition, sight, vision

Exercise to Combat Stress

02/07/2012 Leave a comment

Photo Credit: Shinealight PD 2006

Stress is something that is a fact of life for most people. Stress can have serious negative effects on your mind and your body. People with high levels of untreated stress may suffer from headaches, inability to concentrate, insomnia and even body aches and pains. Reduce the amount of stress in your life if possible. Set aside some quiet time for yourself so you can unwind, and exercise. Exercise is a great way to reduce stress and combat the effects of stress. Exercise will also increase your overall fitness and improve your sense of accomplishment and well-being. You will probably lose a few pounds, too.
Physical exertion causes your brain to produce extra neurotransmitters, or endorphins. Endorphins cause you to feel good. They produce a sense of well-being and happiness. You don’t have to run 10 miles or lift weights for an hour to experience the good feeling produced by endorphins. A brisk walk or a jog for 30 minutes, 20 minutes of swimming laps in a pool, a game of tennis or half an hour of dance aerobics can stimulate your brain to release endorphins and help you feel better. You should notice a marked improvement in your mood following some moderate exercise. In addition to the endorphins in your system, you can feel more confident and less anxious. 
Stress can keep you awake at night. Regular exercise also helps improve sleep. Most people need about 8 hours of uninterrupted sleep each night to function at peak performance during the day. If stress is keeping you awake, you may have difficulty concentrating, suffer headaches and feel excessively tired. These problems then increase your stress, which continues to interfere with your sleep. Break the cycle by dedicating at least 30 minutes each day to exercise. Drop your briefcase when you walk in the door and put on your bike helmet and ride for a half hour. 
See your doctor for a complete physical if you have not exercised in a long time. Start out slowly to avoid injury and sore muscles that discourage you from exercising. A personal fitness trainer can help you design a stress-busting exercise program that fits with your schedule and fitness level. Thirty minutes of moderate intensity exercise every other day can relieve the unpleasant symptoms of stress.

For more information about stress and its effect on your body, see:
Mayo Clinic, Stress Symptoms: Effects On Your Body, Feelings and Behavior

Filed under exercise, fitness, health, stress, tension

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