Fitness Together Newton

Strengthening For Golf

2012-01-27T05:54:00.001-08:00

This is wishful thinking, but I am already looking forward to the golf season. This is the time to strength train so those long par 4's dont seem too long in a few months! Also, greater strength makes it easier to get out of that long, thick rough (not that you are ever in there anyways).

Here are a few movements that you can apply to golf strengthening:

-Birddog x 15 reps each side (better mobility + better core stabilization through impact)

-Medicine Ball Chops x 15 reps each side (better mobility + better turn through impact)

-Dumbbell Shoulder Press x 15 reps (more strength through impact)

-Planks x 60 seconds (better core stabilization throughout the swing)

-Barbell Wrist Curls (forearm strength plays a big factor in getting the ball out of the heavy rough)

Work on these movements for the next few months and add some distance to your tee shot!

-Eric

Fitness Together Newtonville & Auburndale

Hotel Fitness

2012-01-27T05:42:00.000-08:00

We are halfway through our winter (hopefully)! Many of you are thinking of or are already taking vacations. Don't let your fitness slip while you are away for a period of time. Try this routine out before you go outside to bask in the sun!

Hotel Fitness Routine:

Chair Dips x 15

Jumping Jacks x 45 seconds

Push Ups x 15

Mountain Climbers x 25 seconds

Plank x 60 seconds

Complete this circuit 3-4 times through! But above all, ENJOY YOUR VACATION!!!

-Eric

Fitness Together Newtonville & Auburndale

Sleep Better

2012-01-18T12:42:00.001-08:00

Sleep deprivation is commonplace amongst our society. Longer days and nights at the office leave us little time to unwind. Sleep is an important process that gets us hormonally and mentally charged. Yet most of us dont get enough of it. How can we take advantage of our sleep and start to feel refreshed?

Here are a few tips:

-Block out ALL light sources. Even a brighter alarm clock can influence the bodies output of melatonin (this helps keep you asleep). Put a towel over the clock, and TURN OFF YOUR T.V. before bed!

-Perform a "before" bed ritual. Take a warm bath, stretch, or do some light yoga. Drink some decaf green tea.

-Take 2-5mg of melatonin 30-45 minutes before bed on an empty stomach. This helps the body get into sleep mode faster.

Try these and get on your way to a better nights sleep!

-Eric

Fitness Together Newtonville & Auburndale

Love Pasta? No Problem!

2012-01-10T06:36:00.001-08:00

Coming from an Italian family, I grew up on pasta Sundays. Over the years, as my diet has evolved into a more gluten free, no bread/pasta, type, I have taken out pasta completely.

However, just the other day as I was walking down one of the areas more marketable grocery store, I came across quinoa pasta. I had to give it a shot! Quinoa is sprouted grain but is relative to leafy green vegetables (1)! Quinoa is also high in protein, making it a perfect meal item.

I was rather impressed with the texture and after adding some grass fed butter and salt and pepper it was delicious! Give quinoa pasta a try! Mix some vegetables in with it and enjoy!

-Eric

Fitness Together Newtonville & Auburndale

1.) http://www.whfoods.com/genpage.php?dbid=142&tname=foodspice

Make Cardio Fun!

2011-12-30T08:44:00.001-08:00

When winter hits its hard to get outside and go for a run. A majority of people think the only form of outdoor cardio is going for a run or jog. When winter hits, they automatically regulate themselves to the treadmill (or any cardio at all). Instead, put on some warm gear and head out snowshoeing, or skiing, or walk in the deep snow! You can make winter fun no matter what the situation!

Just because you arent "jogging" doesnt mean you arent working out! Get out and have some fun this winter all the while noticing how well your strength training has carried over to the new activities!

-Eric

Fitness Together Newtonville & Auburndale

Vitamin D and Winter

2011-12-23T08:21:00.001-08:00

It's that time of the year again. It's dark when you leave for work, and dark on your drive home. Catching some rays just is not in your winter schedule! Don't worry though, we can counteract some of the negative affects of little sunlight.

There are many changes to the environment that we must deal with. Everyone knows they should be exercising, eating correctly, and getting their sleep. One factor that many forget about in the Fall months is their lack of sunlight exposure and vitamin D production. It is extremely hard to get sufficient vitamin D through diet and sunlight alone. Therefore, supplementation is key on keeping your levels in check.

Deficiencies in vitamin D have been linked to breast cancer, colon cancer, prostate cancer, heart disease, and depression. Vitamin D is also essential for bone growth and plays an important role in the absorption of calcium.(WebMD, DeNoon)

Supplementing with 400-1,000 IU a day can help keep your vitamin D levels in check. Some studies have shown higher dosages to be more effective at keeping your levels in check, but starting out on the low end and seeing how you respond is the best way to go.

Get your vitamin D levels checked through your doctor and see if supplementation is right for you! We could all use a little boost through these next few months!

-Eric

References:

http://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d-why-you-need-vitamin-d

Fitness Together Newtonville & Auburndale

Limit The Holiday Drinks!

2011-12-20T06:44:00.000-08:00

The Holidays are here! Along with great food and family, drinks are usually a common occurrence of our celebrations. Making the right drink choices is key when it comes to controlling your calorie intake. Obviously, a diet mixed drink is a better choice than some of the traditional holiday drinks (eggnog), BUT they still contain calories even though you are mixing it with a 0 calorie drink.
Alcohol is 7 calories per gram (about 100 calories per shot). Therefore, any alcohol is going to add to your daily calorie intake.
The key is to drink in MODERATION! Enjoy a few drinks, but enjoy them and their taste instead of drinking them mindlessly. Enjoy the fine wine, spirits, and family!
Happy holidays and stay safe!
-Eric
Fitness Together Newtonville & Auburndale

Increase Core Strength To Fight Lower Back Pain

2011-12-16T06:04:00.000-08:00

Back pain is commonplace in todays world. When I was searching for an image for this article, I typed in "lower" into Google, and in the search bar, "back pain" popped up without me doing anything else.

How do we fight against back pain when it seems like any extracurricular movement adds to the discomfort?

We strengthen the core! A strong core helps us maintain correct posture, and avoid things like too much curvature in the lumbar spine.

Here are a few movements that can help in the quest for a stronger, healthier, core:

-Planks

-Side Planks

-Paloff Press

-TRX fallouts

Add these movements into your exercise regime and start to feel better!

-Eric

Fitness Together Newtonville & Auburndale

Pop Quiz!!

2011-12-06T07:11:00.000-08:00

Remember back in your high school days when you would walk into class and the teacher would drop the horrible news on you, "Pop Quiz"? Well, here is my version of a pop quiz. Do your best to answer the questions without looking at the answers at the bottom (or Googling!!)

1. The "healthy" fat found in wild salmon is:

A. Omega-6

B. Omega-9

C. Omega-3

2. Individuals should try taking in ___oz of water per day:

A. 64oz.

B. 90oz.

C. 20oz.

3. An exercise that is great for strengthening the posterior chain (butt, hamstrings) and aids in knee health is:

A. Leg extension

B. Stiff Leg Deadlift

C. Potato Chip Curls

4. To experience a fun, interactive training session with knowledgable trainers, you should train with _____:

A. Fitness Together

B. Fitness Together

C. Both A and B

5. Hard strength training and cardio increases EPOC, which stands for:

A. Eating Pickled Onion Cloves

B. Excess Post-Exercise Oxygen Consumption

C. Emulsified Piece Of Cheese

Goodluck and post your answers!!!

-Eric

Fitness Together Newtonville & Auburndale

Answer sheet.

1. C

2. A

3. B

4. Definitely B

5. B

Holiday Drink

2011-12-01T12:11:00.001-08:00

The holidays are here! And so are the extra calories from food and drink! One of America's pastimes drinks that packs a whooping calorie punch is eggnog. Per 4oz., eggnog is approximately shelling out 130 calories. Imagine what a typical sized drink (PLUS some brandy, eh hem) brings in total calories?

Eggnog tastes excellent, so don't feel like you aren't allowed any! However, limit your servings AND serving size. It takes one second to pack on the weight, but a LONG time to take it off.

Take in the feeling of the holidays, being around family and friends, and keep your workouts planned around the holiday. That way we can all toast (a healthy protein shake maybe?) to health!

-Eric

Fitness Together Newtonville & Auburndale

Turkey Time

2011-11-22T06:55:00.001-08:00

Thanksgiving is here! A time for everyone to sit back, enjoy spending quality time with family, and indulge a little on some delicious food. Being one of the holidays based on food and drink. How can we enjoy it without sabotaging all of our hard gym efforts? Here are a few tips to get you through Thanksgiving:

- PORTION CONTROL!!! Limit the size of your servings. Or, if you are going to eat more of something, make it turkey.

- One of the few things I tell my clients is to have a little piece of turkey BEFORE you eat pie as well. Yes, I know you just ate a big dinner a few hours earlier. Having that 4-5oz of turkey before the pie will up your protein intake, and also make it so you might not grab for the 2nd, 3rd, or 10th piece of apple crisp.

- Enjoy your food. Do not just devour it. Enjoy each bite, and eat slowly.

Enjoy the fine foods and smells without hurting your health goals! The holidays are here, so cherish the time you have with your loved ones.

-Eric

Fitness Together Newtonville & Auburndale

Fasted Cardio

2011-11-15T06:38:00.000-08:00

One of the biggest questions in the quest for better body composition is, "when is the best time to perform cardio?" While any type of cardio will aide in better body composition. Scientifically, your body is primed for fat loss upon waking.

Performing cardio in a fasted state ensures that the bodies primary source of fuel is fat stores. Eventually the fuel source changes over to glycogen and lean muscle tissue, but taking advantage of that fat time frame can be the key to better body composition.

For starters, try to walk for 30-45 minutes upon waking in a fasted state. To further enhance the metabolism, sip on a green tea or black coffee before performing your walk to aide in the fat loss.

After your walk, eat a high protein breakfast! Walk your way to success!

-Eric

Fitness Together Newtonville & Auburndale

Train Posterior Chain For Healthier Knees

2011-11-08T07:57:00.001-08:00

Anterior knee pain is a common trait found amongst Americans these days largely due to the type of footwear and activity we are performing. Women are prone to knee issues because of the "Q" angle of the hips compared to their knees. Add in high heels and you have a recipe for disaster.

How do we combat these knee issues? Performing posterior chain movements (hamstrings, glutes, lower back) helps hold the knee in place, giving you more support throughout the joint. As a side effect from this type of training, you will also run faster! Not a bad combo! Here are a few movements you can perform with your Fitness Together trainer:

-Kettlebell Swings

-Stiff Leg Deadlifts

-Glute and Ham Raise

-Lunges

-Good Mornings

Add a few of these movements into your training program and enjoy healthier, sturdier knees!

-Eric

Fitness Together Newtonville & Aburndale

Sprint Intervals For Better Body Composition

2011-11-03T11:01:00.001-07:00

Steady state is the norm when people talk about doing their cardio for weight loss. This involves choosing a pace on the treadmill or elliptical and going at the same moderate pace throughout the cardio session.

One way we can speed up the metabolism and jack up EPOC (excess post exercise oxygen consumption), is to perform sprint intervals from time to time. An example of this type of training could be:

-Jog 20 yards

-Sprint 10 yards

Complete the circuit 5 times through.

Another example used in the gym could be:

-Slow jog on treadmill for 50 seconds

-Sprint on treadmill for 10 seconds

Repeat this process for a total of 8 minutes.

Give these sprinting intervals a try and enjoy the benefits of lower body fat PLUS increased cardiovascular health!

-Eric

Fitness Together Newtonville & Auburndale

Plyometrics For Lower Body Strength

2011-10-28T05:31:00.001-07:00

Developing lower body strength has direct carry over to everyday activities. We want to be able to play with our kids longer, go for longer walks, and be able to move our friends into their new apartments (ya, right). Resistance training is a great tool to help us achieve our lower body strength, but adding in plyometrics can tap into a different component of strength.

Plyometrics help develop "explosive" power that will aide us in our starting strength. Here are a few movements that you can perform in conjunction with your strength training routine:

-Box jumps

-Broad jumps

-Plyometric lunges

-Depth jumps

Ask your Fitness Together trainer about plyometrics and the numerous benefits that come along with them!

-Eric

Fitness Together Newtonville & Auburndale

Hallo-Ween Off The Candy

2011-10-25T07:37:00.000-07:00

With Halloween right around the corner, temptation follows in the form of sweets! How do we make it through the weekend (or month) without ransacking the children’s candy stash? Here are a few simple guidelines to follow that will help curb those cravings!
1. If you buy candy to hand out, buy the kind you don’t enjoy!
2. Give yourself a limit on how many pieces you are "allowed". As in two, not five! Once the limit is reached, you are done. NO EXCEPTIONS!
3. Put your excess candy (or your kids candy), out of site. That way its not in your plain view all the time. If you have to work harder to find or get to it, you most likely wont go the extra mile to do so.
4. Give away your excess candy!
5. Eat 70% or greater dark chocolate when you are having a sweets craving. The antioxidants found in dark chocolate are very beneficial.
Don’t let this holiday ruin your nutrition/weight goals. Limit yourself, but do not deprive! Good luck and be safe!

-Eric
Fitness Together Newtonville & Auburndale

Upper Back Strength For Posture

2011-10-20T12:06:00.001-07:00

In an average day, people spend more time sitting at their computer, t.v., and in their car. For this reason, its not uncommon to see someone with that "slouched" posture. You know it, head forward, shoulders pulled forward, big rounding of the upper back.

How do we fight this? By training the upper back with weights! Strength training 2-3 times per week can drastically improve posture. Perform two of these movements at least twice per week.

Pull Ups or Assisted Pull Ups

Lat Pulldowns

Face Pulls

Dumbbell Rows

Cable Rows

Deadlifts

Goodluck with your training and keep fighting the war against bad posture!!!

-Eric

Fitness Together Newtonville & Auburndale

Shorter Days? Get Your Vitamin D!!

2011-09-16T10:34:00.001-07:00

It's that time of the year again. It's dark when you leave for work, and dark on your drive home. Catching some rays just is not in your Fall schedule! Don't worry though, we can counteract some of the negative affects of little sunlight.

There are many changes to the environment that we must deal with. Everyone knows they should be exercising, eating correctly, and getting their sleep. One factor that many forget about in the Fall months is their lack of sunlight exposure and vitamin D production. It is extremely hard to get sufficient vitamin D through diet and sunlight alone. Therefore, supplementation is key on keeping your levels in check.

Deficiencies in vitamin D have been linked to breast cancer, colon cancer, prostate cancer, heart disease, and depression. Vitamin D is also essential for bone growth and plays an important role in the absorption of calcium.(WebMD, DeNoon)

Supplementing with 400-1,000 IU a day can help keep your vitamin D levels in check. Some studies have shown higher dosages to be more effective at keeping your levels in check, but starting out on the low end and seeing how you respond is the best way to go.

Get your vitamin D levels checked through your doctor and see if supplementation is right for you! We could all use a little boost through these next few months!

-Eric

References:

http://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d-why-you-need-vitamin-d

Healthy Fats!!

2011-08-19T14:22:00.000-07:00

We have been taught to fear "Fats" through this diet bubble we live in today! I want to clear a few things up.
1. Not all Fats are created equal
2. Fat is a macronutrient just like Carbohydrates and Proteins and our body needs it
3. Fat does not make you fat-a discrepancy in calories consumed and expended is responsible for that
There are four faces to fats (poly-unsaturated, mono-unsaturated, saturated, trans). Poly- and Mono- are very good friends to proper functioning of your brain, cells, organs, heart, nerves, and joints. Okay, so lets give our body what it needs!

Healthy Fat Sources
1. Avacado= creamy and delicious compliment to your salads
2. Olive Oil= richness to your chicken and shrimp
3. Almonds= nutty mid afternoon hunger satisfaction

Enjoy!
-Ashley
FTNewtonville.com

Lacking Motivation? Find A Training Partner

2011-08-12T10:40:00.001-07:00

Lacking motivation on your "off" day from training with us at Fitness Together? Find a friend to train with you! The extrinsic motivation a friend can give can definitely be the deciding factor in pushing you to exercise! Go for a jog together, attend a yoga class. Get lost in the conversation during your walk and before you know it you will have gotten some decent mileage in!
Sometimes all we need is a little "push" to get us moving along!

-Eric
Fitness Together Newtonville & Auburndale

How Much Water Should I Drink??

2011-07-22T11:37:00.000-07:00

We are in the middle of a heat wave! How much water should we take in to avoid heat exhaustion and heat stroke? Activity levels definately influence how much water we should consume. For my clients, the low end I recommend is 64 fl oz per day. Adding in activity, it should be even more! Not taking in enough water puts you in a state of dehydration, which can sap your energy.

Water helps flush out toxins in the body. Seeing as the body is comprised of 60% water, this is extremely important!

You should never feel "thirsty" as this can be a sign of dehydration. Keep your fluids up throughout the day to maintain body function AND feel excellent even when the temperature is rising outside!

-Eric

FTNewtonville.com

Posture Correction

2011-07-05T07:08:00.001-07:00

With all the driving, sitting at a computer, and hunched over positions we put ourselves in on a daily basis, its no wonder seeing a pair of "slumped" over shoulders is the norm! Usually from being in this position, the pecs become extremely tight, and we don't develop the upper back musculature to help "pull" the shoulder blades back.

Incorporating a specific stretch for the pecs and also performing upper back strength training movements can go a long way into fixing your posture.

Pectoralis Stretch:

Stand in the middle of a door way with one foot in front of the other
Bend your elbows to a 90 degree angle and place your forearms on each side of the door way
Shift your weight on to your front leg, leaning forward, until you feel a stretch
Hold for 15 seconds

A few good upper back movements you can perform (google for images):

Face Pull
High Pull
Scapula Push Ups

Give these a try and fix that posture!!!

-Eric

FTNewtonville.com

Complexes For Summer Physiques!!!

2011-06-29T15:15:00.000-07:00

Barbell complexes are extremely effective when it comes to strength gains and fat loss. A complex is when a series of movements are performed in a row without ever putting the bar/dumbbells down.
The intense training effect from a barbell complex increases EPOC (excess post exercise oxygen consumption) and burns more calories over a prolonged period of time. EPOC is the increased rate of oxygen intake following exercise. Elevated EPOC can last anywhere from 16-48 hours after exercise. In short, you will burn more calories over a longer period of time.
Complexes are a fun, challenging way to train. Here is a quick sample complex you can try:

Barbell Deadlift x 10
Barbell Row x 10
Barbell Squat x 10
Barbell Press x 10

You can use two dumb bells in place of the barbell if you wish.
The goal is to perform each movement right after the other without ever putting the bar down. Each movement leads into the next. Perform the complex 4-5 times. Resting 60 seconds between rounds. Choose a weight that allows you to get about 12-15 reps on each movement.
Give complexes a try and enjoy the new and improved body composition!!

-Eric
FTNewtonville.com

Strengthening For Golf!

2011-06-16T11:49:00.001-07:00

Golf season is in full swing (pun intended)!! How can we adapt our strength training to incorporate core stablility that will equate to longer drives, easier shots out of the rough, and prevent injury? Try this routine out to improve your golf game!

Paloff Cable Hold x :30 seconds each side

Plank x :45-:60 seconds

Side Plank x :20 seconds each side

Cable Chop x 10-12 reps

Complete each movement 3 times through. Resting 45-60 seconds between sets.

Notice how there is no "crunching" movement or twisting movement. Contrary to popular belief, you do not rotate through the core when you swing. You rotate through the thoracic spine (shoulders). The function of the core through a golf swing is actually stablization, especially through impact. The better we are at stabalizing the core during this time, the better we will be at generating power throughout the swing. More power equals more distance!

-Eric

FTNewtonville.com

Foam Roll!!!

2011-06-07T07:34:00.000-07:00

Foam rolling has recently become a standard in today's fitness industry for its numerous benefits ranging from increased mobility to injury prevention.

Foam rolling before a training session can help with breaking up scar tissue and improving blood flow to the muscles, priming them for movement. You can also benefit from rolling after a training session to help aid in recovery.

Think of your muscles like a rubber band. If you tie the band up and pull it tight you get a small bump. If you were to work the muscle in this condition the bump will only increase tightness and shorten your range of motion. Foam rolling helps break up these little "bumps" and decreases muscle density. As stated in the title, think of it as a poor man's massage!

I have my client's roll either before or after training sessions, depending on their mobility. I also stress to them the importance of rolling and recommend they purchase one for their homes as well. I tell them to roll at least 3-4 times per week when they aren't with me. It only takes a few minutes and can be done while they watch t.v.!

Foam rollers are pretty inexpensive, and can be purchased in the $25-$35 range. Grab one today and reap the benefits of improved recovery, increased mobility, and decreased muscle soreness!

-Eric

FTNewtonville.com

Beach Ready Routine!!

2011-05-31T06:00:00.001-07:00

It is that time of the year again! Warm weather and the beach! Want to look your best and feel great at the same time? Add in some full body circuit training to increase muscle size, definition, and leanness. While it is nice to isolate certain muscle groups every now and again, completing full body workouts increases EPOC (excess post oxygen consumption), which means more calories burned! Pointing you in the right direction to a lean summer body! Here is a sample workout:

Jump Squats x 10

Stiff Leg Deadlift x 10

Chin Ups or Inverted Rows x 10

Push Ups x 10

Reverse Crunch x 10

Take the least amount of time possible between movements. Complete the circuit 3-4 times. This hits every major muscle group in the body and achieves the EPOC effect. Goodluck!

-Eric

FTNewtonville.com

Women-Bullet Proof Your Knees!!!

2011-05-24T05:34:00.000-07:00

Women are susceptible to knee injuries because of the natural angle created from their hips to their knees. This is called the "Q" angle. What happens with women is their vastus lateralis (outer quad) over develops and puts pressure on the knee. This is the main reason women are more prone to ACL injuries. One way to help avoid these issues is to strengthen the vastus medialis (VMO or inner quad), and biceps femoris (hamstrings).

A few movements that can help strengthen the vastus medialis and hamstrings:

-Front Squat
-Plie Squat
-Conventional Deadlift
-Stiff Leg Deadlift
-Pull Throughs

Add these movements to your strength training routine and find solace in the fact that you are bullet proofing your knees AND getting them ready for activity!

-Eric
FTNewtonville

Benefits Of Fish Oil

2011-05-17T07:36:00.000-07:00

A multi vitamin is commonplace amongst individuals who are trying to stay healthy. The latest supplement that is starting to garner extra attention (for good reason), is fish oil. Supplementing with fish oil has been shown to:

1. Improved insulin sensitivity

2. Improved blood circulation

3. Reduced inflammation

4. Improved brain function

5. Lower triglycerides (bad cholesterol)

Adding fish oil to your daily nutrition plan can have a huge impact on overall health. It can now be found in any grocery market, as well as supplement stores. Try taking in 2-5 grams per day of fish oil and reap the benefits!

-Eric

FTNewtonville.com

A Complex Situation

2011-05-10T05:09:00.001-07:00

Complexes are a group of exercises that are performed back to back without ever setting the dumbbell/barbell down. When performed correctly, complexes can target every muscle group in the body, and really jack up resting metabolism (EPOC). In turn, this increases the amount of calories that your body will burn in a resting state FOR UP TO THE NEXT 48 HOURS! Talk about bang for your buck exercises.

Give this complex a try and see how you feel! Remember, each movement is performed right after the other without ever putting the bar down. After the last movement is completed, rest 90 seconds before starting again. Try for 3 full times through the complex.

Stiff Leg Deadlift x 10
Barbell Row x 10
Hang Clean x 10
Front Squat x 10
Push Press x 10

This complex targets all the major muscle groups in the body!

-Eric
FTNewtonville.com

Athletic Core

2011-05-03T05:09:00.000-07:00

The "core" is the bodies foundation of strength. It is no wonder that all of the recent buzz in the fitness industry is on how to build a strong, athletic core. Not only will a flat, hard stomach look good, it will also prevent lower back issues and increase performance. Here is a sample of a core circuit that will help you in your quest for a more functional midsection.

V-Ups x 10

Sprinters x 10 (lying flat on your back, mimic a sprint movement. crunching upwards with the left leg and right arm. then crunching up the right leg and left arm)

Toe Touches x 10

Reverse Crunches x 10

Perform each movement one after the other with minimal rest. After completing the reverse crunch, rest 60 seconds before completing the circuit again. Perform the circuit 3-4 times total. Goodluck!

-Eric
FTNewtonville.com

Fat Loss Circuit

2011-04-19T08:07:00.000-07:00

Circuit training is a great way to increase exercise intensity and training density. When used correctly, a circuit can help increase muscle strength and blast away stored fat. Here is a sample, full body workout, that will help in body re-composition.

Perform each movement one after the other until the reverse crunch is finished. Rest 60-90 seconds, and then perform the circuit again. Circuit should be completed 3-5 times.

Push Up (regular or modified) x 15 reps
Plyometric Lunge x 16 (8 each leg)
Chair Dips x 15 reps
Jump Squats x 15 reps
Reverse Crunch x 15 reps

That is a total of 76 reps in a short amount of time. Talk about a great fat loss buster!

-Eric
FTNewtonville.com

ABS-olutely

2011-04-05T05:01:00.001-07:00

Beach season is approaching!! Time to flatten that stomach, not just for looks, but also for injury prevention. The core musculatures function is to RESIST rotation, flexion, and extension. Therefore, we need to train it that way! Here is a sample circuit you can try, it targets the midsection the "correct" way"

Plank (for as long as you can hold correct posture)

directly into

Right Side Plank (for as long you can hold correct posture)

directly into

Plank (for as long as you can hold correct posture)

directly into

Left Side Plank (for as long as you can hold correct posture)

Rest 2-3 minutes between circuits. Shoot to complete the full circuit 3-4 times! Good luck in your quest for a strong, beach ready core!

-Eric

FTNewtonville.com

Correct Posture

2011-03-29T04:47:00.001-07:00

Incorporating a specific stretch for the pecs and also performing upper back strength training movements can go a long way into fixing your posture.

Pectoralis Stretch:

Stand in the middle of a door way with one foot in front of the other
Bend your elbows to a 90 degree angle and place your forearms on each side of the door way
Shift your weight on to your front leg, leaning forward, until you feel a stretch
Hold for 15 seconds

A few good upper back movements you can perform (google for images):

Face Pull
High Pull
Scapula Push Ups

Give these a try and fix that posture!!!

-Eric

Acupuncture

2011-03-22T07:59:00.000-07:00

Acupuncture is a Chinese medical practice that uses long, thin needles for therapeutic purposes or to help alleviate the affects of various ailments. Along with helping the treatment of back pain, neck, and migraines, acupuncture has been shown to help with insomnia, anxiety, digestive problems, chronic pain, and even infertility (1). The belief of acupuncturists is that energy flows throughout the body in channels. Placing the needles in a specific area helps draw energy into that area and promotes a more positive flow (2). If you are interested in trying acupuncture, contact Chris Lehmann of Easter Sun Acupuncture in Waltham.

easternacupuncture.com or (617) 564-0454

1. http://www.acupuncture-treatment.com/benefits.html

2. http://www.drshila.com/resources/acupuncture-health-benefits-of.htm

-Eric

FTNewtonville.com

Tracking Calories

2011-03-15T04:48:00.001-07:00

It is extremely hard to track our diets in this eat and go world. Most of us THINK we eat better than how we really are. One of the easiest ways to see our macronutrient breakdown is to track it!

Once your daily nutrition is written down, you will see all the extra calories that sneak in through liquids, condiments, or serving sizes. Nutrition Together is a great eye opener when it comes to this and can REALLY help point your nutrition in the right direction.

Start tracking your calories, talk to your trainer about what needs to change in your eating habits, and then make the next step towards your fitness goals!

-Eric

FTNewtonville.com

Keeping Cholesterol In Check

2011-03-08T05:38:00.000-08:00

With today's trans fat and saturated fat laden diets out there, dangerous cholesterol levels are becoming increasingly common.

How can we keep our cholesterol levels in check? Here are a few tips:

1.) Eat HEALTHY fats. Taking in mono and polyunsaturated fats through diet helps lower LDL (bad cholesterol) and raise HDL (good cholesterol). Some foods that contain mono and polyunsaturated fats:

-Nuts

-Olive Oil

-Avocado

-Wild Salmon

2.) Exercise!!!! Exercise stimulates the body to produce more HDL and lower LDL. Being leaner also helps in keeping LDL in check!

3.) RELAX!!! Higher levels of the stress hormone coritsol and adrenaline have been shown to raise LDL! Work on relaxation or meditation techniques to help keep your stress hormones down.

Here are a few numbers you can shoot for to impress your doctor on your next visit:

-Triglycerides: under 150 mg.

-Cholesterol: under 200 milligrams

-LDL: under 130 milligrams

-HDL: above 50 milligrams

Good luck and stay in good health!!

-Eric

FTNewtonville

Strong, Defined Arms

2011-03-01T05:03:00.000-08:00

A strong, defined pair of arms is hard to hide. Almost any form of clothing shows off your upper arm. President Obama's wife is constantly talked about in the mainstream about her defined arms. Here is a routine that will help you tone and develop a strong pair of guns!

Dumbbell Curls with palms facing down, 3 sets of 12-15 reps

Dumbbell Curls with palms facing in towards each other, 3 sets of 12-15 reps

Dumbbell Curls with palms facing up, 3 sets of 12-15 reps

The order of exercises are important because you are going from the hardest movement (when you have the most energy), to the easier (when you are more fatigued). Each movement is performed right after the other. When you complete the last curl, wait 2 minutes before completing the circuit again. The circuit should be performed 2-4 times based on your fitness levels.

Goodluck and be proud to bare arms!!

-Eric

FTNewtonville.com

A Rock Hard Midsection!!!

2011-02-24T05:39:00.000-08:00

Although it doesn't seem it right now, summer will be upon us soon! Everyone knows that means beach days, barbecues, and family gatherings. The first thing most people do is start a stomach specialization program that revolves around sit ups to counteract those winter "layers" that accumulated the past few months. This leaves most with no results to show AND a sore lower back to go along with it.

What can we do about it? How about a program that uses functional movements that will improve overall core strength but WON'T mess up your back!

Try this circuit out, perform the four movements in order without resting. After completing the fourth movement, rest 1 minute before performing the circuit again. The circuit should be performed 3-4 times.

V-Ups x 8 reps

Sprinters x 10 reps (try googling this core movement)

Toe Touches x 8

Reverse Crunches x 8

Good luck, summer is coming!!!!

-Eric

Fitness Together Newtonville & Auberndale

Complexes for Strength and Fat Loss

2011-02-22T10:48:00.000-08:00

Barbell complexes are extremely effective when it comes to strength gains and fat loss. A complex is when a series of movements are performed in a row without ever putting the bar/dumbbells down.

The intense training effect from a barbell complex increases EPOC (excess post exercise oxygen consumption) and burns more calories over a prolonged period of time. EPOC is the increased rate of oxygen intake following exercise. Elevated EPOC can last anywhere from 16-48 hours after exercise. In short, you will burn more calories over a longer period of time.

Complexes are a fun, challenging way to train. Here is a quick sample complex you can try:

Barbell Deadlift x 10

Barbell Row x 10

Barbell Squat x 10

Barbell Press x 10

You can use two dumb bells in place of the barbell if you wish

The goal is to perform each movement right after the other without ever putting the bar down. Each movement leads into the next. Perform the complex 4-5 times. Resting 60 seconds between rounds. Choose a weight that allows you to get about 12-15 reps on each movement.

Give complexes a try and enjoy the new and improved body composition!

Fitness Together Newtonville & Auburndale

Your Friend, Regret...

2011-02-22T10:39:00.000-08:00

Have you ever felt regret the day after you passed up a dessert? Of course not! You gave yourself a high-five for dodging the calorie bullet.

When Temptation presents itself in the form of fattening foods or sugary desserts, decide how you want to feel the next day. Would you rather be guilt-ridden and bloated OR guilt-free and svelte?

The choice is yours.

Fitness Together Newtonville & Auburndale

Healthy Chicken Parmesan!

2011-02-22T10:29:00.000-08:00

Tired of the same old grilled chicken breast? Here is a quick recipe for chicken parmesan that is healthy AND low in calories!!

Ingredients:

12 ounces chicken breast

1 tbsp grated Parmesan cheese

1/4 cup whole grain bread crumbs

1 tsp garlic powder

1 tbsp onions, dried

Directions:

Rub each chicken breast with olive oil. Mix the dry ingredients together and pat each piece with the mixture until well covered.

Bake at 375F for 20 minutes.

The calories are low per serving (167), fat is low (4.5 grams) and comes from the healthy monosaturated type, and the protein content is high (18 grams). So enjoy this delicious, healthy meal!

Fitness Together Newtonville & Auburndale

Readers Choice 2011

2011-01-24T06:38:00.000-08:00

Guess What?

It's that time of year again!

Last year for the Annual Readers Choice Awards we won. . .

#1 Choice and Regional Gold for a Weight Loss Center and Honorable Mention and Regional Silver for a Health Club

. . . and we want to do it again this year!

So Please. . .

Vote for us in the annual Readers Choice Awards!

We want to win in the

"Weight Loss Center" and "Health Club"

categories and we need your help!

Follow this link to vote vote vote:

www.wickedlocalfavorites.com

Or, if you'd like, you can send us an email to FTNewtonville@FitnessTogether.com

and we can vote for you!

We appreciate your support!

www.FitnessTogether.com/Newton

Looking for Fun Winter Activities?

2011-01-19T07:30:00.000-08:00

We know it's cold out there. Who really wants to go outside when you can stay warm indoors by the fire? It's around this time during the winter that families realize that the kids are starting to go nuts and that it's time to come up with some fun, healthy, outdoor activities for the whole family!

One great way for the family to keep in shape in the winter is by going ice skating. Ice skating burns up to 475 calories per hour at a leisurely pace and can burn up to 600 calories per hour at a vigorous pace! If you don't know how to ice skate, just learning to skate still burns about 360 calories an hour! If you don't have access to an outdoor area for ice skating, you can travel to an indoor rink to find some ice and have just as much fun!

Then, of course, there's the time honored winter activity of skiing. Here on the East Coast, there are fantastic ski areas everywhere you look! Since skiing uses so many different muscle groups, much like skating, you can burn up to 475 calories skiing per hour at a moderate pace. Then there's cross-country skiing, which can burn up to 550 calories an hour at a leisurely to moderate pace! Although the kids might not enjoy cross country as much as they would downhill, either is a great way to keep active and still have some fun.

How about snowshoeing? We live in an area that is perfect for snowshoeing and although it's a lesser known sport than skiing or skating, it is a fabulous workout and will really put your body to the test. Snowshoeing for an hour will burn up to 550 calories!

Another great winter activity that the kids will certainly enjoy is sledding! Sledding can be a lot of fun for the whole family. If you have children who are too young to ride alone, you can put them on the sled with you. Find the tallest hill that you can safely sled down. The walk up the hill is going to burn a lot of calories and every time you reach the top, you get the reward of flying down the hill. Not only can sledding burn up to 475 calories in one hour, but while you are having fun outside, the time will really fly and you won't miss that warm fire inside.

You can also be creative and turn fun, easy things like building a snowman or a snow fort into a great workout too!

All of these activities are a great way to keep you and your family active on a day off from the gym. The tendency in the winter is to want to stay inside and keep warm, but if you find an activity that you and your family really like, the desire to be inside all the time will quickly go away! Now that you see there's no reason to stay couped up indoors, get out there and have some winter fun!

www.fitnesstogether.com/newton

The Benefits of Sleep!

2011-01-10T07:44:00.000-08:00

The benefits of sleep impact nearly every area of daily life. While it may be obvious that sleep is beneficial, most people don’t realize how much sleep they need and why it is so important.
According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing. Extensive research has been done on the effects of sleep. These studies have consistently shown that sleep plays a vital role in promoting physical health, longevity, and emotional well-being.

How Much Sleep Do You Need?

While sleep requirements vary by individual, the National Institute of Neurological Disorders and Stroke reports that most adults need seven to eight hours a night. Though, some people may need as few as 5 hours per night and others may need up to nine or ten hours of sleep each day for proper functioning. Studies show that people who get the appropriate amount of sleep on a regular basis tend to live longer, healthier lives than those who sleep too few or even too many hours each night. This underscores the importance of making sleep a top priority.

The following are some of the benefits of sleep and how it improves the quality and the length of your life.

Sleep helps to repair your body.

Your body produces extra protein molecules while you're sleeping that helps strengthen your ability to fight infection and stay healthy. These molecules help your immune system mend your body at a cellular level when you are stressed or have been exposed to compromising elements such as pollutants and infectious bacteria.

Sleep helps keep your heart healthy.

Your cardiovascular system is constantly under pressure and sleep helps to reduce the levels of stress and inflammation in your body. High levels of "inflammatory markers" are linked to heart disease and strokes. Sleep can also help keep blood pressure and cholesterol levels (which play a role in heart disease) in check.

Sleep reduces stress.

A good night's sleep can help lower blood pressure and elevated levels of stress hormones, which are a natural result of today's fast paced lifestyle. High blood pressure can be life threatening and the physical effects of stress can produce "'wear and tear" on your body and degenerate cells, which propel the aging process. Sleep helps to slow these effects and encourages a state of relaxation.

Sleep improves your memory.

That 'foggy' feeling that you struggle with when deprived of sleep makes it difficult to concentrate. This often leads to memory problems with facts, faces, lessons, or even conversations. Sleeping well eliminates these difficulties because, as you sleep, your brain is busy organizing and correlating memories.

One of the great benefits of sleep is that it allows your brain to better process new experiences and knowledge, increasing your understanding and retention. So, next time you hear someone say "why don't you sleep on it," take their advice.

Sleep helps control body weight issues.

Sleep helps regulate the hormones that affect and control your appetite. Studies have shown that when your body is deprived of sleep, the normal hormone balances are interrupted and your appetite increases. Unfortunately this increase in appetite doesn't lead to a craving for fruits and veggies. Rather, your body longs for foods high in calories, fats, and carbohydrates.

So, if you're trying to lose those stubborn few pounds that just keep hanging around, consider the benefits of sleep on weight control and make sure that getting enough sleep each day.

Sleep reduces your chances of diabetes.

Researchers have shown that lack of sleep may lead to type 2 diabetes by affecting how your body processes glucose, which is the carbohydrate your cells use for fuel.

The Division of Sleep Medicine at Harvard Medical School reports that a study showed a healthy group of people who had reduced their sleep from eight to four hours per night processed glucose more slowly. Other research initiatives have revealed that adults who usually sleep less than five hours per night have a greatly increased risk of developing diabetes.

Sleep reduces the occurrence of mood disorders.

With insufficient sleep during the night, many people become agitated or moody the following day. Yet, when limited sleep becomes a chronic issue, studies have shown it can lead to long-term mood disorders such as depression or anxiety.

The benefits of sleep are extensive and can make a difference in your quality of life, as well as the length of your life. Therefore, it is vital to place a priority on getting ample, consistent sleep!

~From "Benefits of Sleep" by Jules Sowder, on www.better-sleep-better-life.com

http://www.fitnesstogether.com/newton

Healthier Bread!

2011-01-04T07:55:00.000-08:00

Avoiding starches and grains in today's diet is quite hard. It seems that every decent tasting food contains one of them. Many people have some form of an allergen when it comes to starches and although it isn't always a major food allergy, it can sometimes show in the form of inflammation or bloat. So what can we do to avoid wreaking havoc on our health and physique without totally eliminating foods such as bread?

Cook with almond or coconut flour! These forms of flour are gluten free, low carb, high fiber, and low on the glycemic index. You also reap the benefits of the "healthy" fats they contain.

Here is a quick recipe from one of my favorite authors, Chris Shugart, for almond bread:

Ingredients:

2.5 cups of blanched almond flour (blanched means that the skins have been removed)
1/2 teaspoon baking soda
1/2 teaspoon pink sea salt
3 omega-3 enriched whole eggs
1 tablespoon Truvia
1/3 teaspoon apple cider vinegar

Directions:

1. Combine the almond flour, baking soda, and salt in a bowl.
2. Add eggs, Splenda, and vinegar.
3. Use a hand mixer and mix until smooth.
4. Pour into a standard loaf pan (about 8 x 3 x 2, but anything works).
5. Bake at 300 degrees for 45 to 55 minutes.

Give the recipe a try and enjoy "healthier" bread!!!

-Eric, FT Newtonville Trainer

http://www.fitnesstogether.com/newton

Mindful Breathing and Body Awareness

2010-12-29T06:41:00.000-08:00

Let's start 2011 with some mindful diaphragmatic breathing. Why? Because diaphragmatic breathing is the golden key to managing your stress and promoting healthful body mechanics!

The term diaphragmatic breathing refers to a type of breathing in which the focus is engaging the diaphragm as fully as possible and expanding the rib cage and muscles of the abdomen. This enables the diaphragm to fully descend and reascend during the breathing cycle.

This can be seen as an expansion (ballooning) of the abdomen during inhalation, and a contraction (flattening) of the abdomen during exhalation. Because of these visible changes, diaphragmatic breathing is also commonly referred to as abdominal breathing.

Here's an example of how diaphragmatic breathing can reduce stress and remedy uncomfortable body mechanics. Imagine this: you suddenly feel back pain while at work. In response, your breathing becomes accelerated and shallow. By becoming aware of your breathing pattern and slowly bringing it back to the deep, slowed respirations characteristic of diaphragmatic breathing, you bring awareness to your body mechanics and reduce your back pain.

It is essential that your breathing support you in this way no matter what you are doing. To develop a supportive breathing pattern, you need to become mindful of when your breathing is interrupted because of stress or pain, and then consciously return to diaphragmatic breathing. The following self-observation will guide you through a simple diaphragmatic exercise.

SELF-OBSERVATION
Mindful Diaphragmatic Breathing

Action. Sit in a comfortable position or lie down on the floor. If lying down, spread your legs hip-width apart and, if you like, put a bolster under you knees. Allow your arms to rest comfortably by your sides. If needed, use a small towel or pillow under your head. Once you are comfortable, allow yourself to feel the floor supporting your weight.

Feel. Now bring your attention to your breathing. Don't change anything about how you breathe, just become more aware of it.

Ask. Do you breathe deeply or shallowly? Slowly or quickly? Do you breathe from your abdomen, chest or both? Do you expand or contract your chest as you inhale? Do you expand or contract your abdomen as you inhale?

Rest.

Action. Place your hands on your chest. This will help you kinesthetically feel how your chest moves with each inhalation. Bring your attention to your breathing and as you inhale, allow your chest (rib cage) to expand. As you exhale, allow your chest to resume its shape. Slowly begin expanding only the part of your chest that feels accessible. Then, continue to expand your chest, allowing the sides to expand, then the lower parts, then the upper part until you feel the entire rib cage expanding with each inhalation. Each time your rib cage expands, feel how the rest of your body responds. With each exhalation, allow your body to relax and let go. The expansion and contraction of your chest should not feel effortful. If it does, make smaller, more comfortable movements.

Rest for a moment.

Action. Now place your hands on your abdomen. Bring your attention to your inhalation. As you inhale, allow your abdomen to expand. As you exhale, allow your abdomen to return to its flatter shape. As you did with your chest, start slowly and expand only the parts of your abdomen that feel accessible. Allow the upper abdomen, the middle and the lower abdomen to expand with each inhalation as you continue. As the expansion gets easier, begin to feel how the entire abdomen can expand as you exhale.

Rest again.

Action. Now, place one hand on your chest and one on your abdomen. Each time you inhale, expand both simultaneously. Each time you exhale, allow each to resume its shape. If this is an unfamiliar way of breathing, go slowly and don't push yourself. Be sure to rest when you need to.

Continue this diaphragmatic breathing pattern, sensing how your body can breathe effortlessly, yet efficiently. Discover how breathing in this manner does not require you to contract or tighten, but instead helps you to expand and relax.

When you are finished, slowly stand up. Because of how gravity acts on your body when upright, you may find it a bit more challenging to sense how your abdomen and chest move when you're standing. Nonetheless, take a few minutes in standing position to feel your breathing.

Practice mindful diaphragmatic breathing and utilize it to support you in every aspect of your work and life. By breathing fully and freely, you'll increase your body's ability to move effortlessly and decrease the chance of injury. Your body thrives on oxygen, so breathe and enjoy every breath you take!

~Excerpt from "Body Awareness: Mindful Breathing" by Barb Frye, LMT and Massage Educator, Massage and Bodywork, January/February 2011 issue.

http://www.fitnesstogether.com/newton

Fix Your Posture!

2010-12-21T06:35:00.000-08:00

These days, a daily routine might look as such: drive to work, with shoulders protracted, chest caved in, and a hump in the thoracic spine. At work, sit at your desk in the same position. On the drive home, mimic your morning commute posture, and to top it all off, slouch in front of the television at night. Its no wonder most of us show horrible thoracic spine mobility and that "hunched" over posture.

While it is understandable that you need to perform those daily tasks (except the television part), there are ways to overcome those posture inhibitors.

First, we can stretch the muscles that become too tight from sitting all day long. Second, we can strengthen the opposing muscles to help "pull back" the shoulder blades.

Here are some quick tips:

Pectoralis major stretch (chest):

Stand at the end of a wall or in a doorway facing perpendicular to a wall. Place the inside of your bent arm on the surface of the wall. Position the bent elbow shoulder height and turn your body away from positioned arm. Hold that stretch for at least 20 seconds and repeat with opposite arm.

Anterior Deltoid stretch (shoulder):

Sit on the floor. Lean back and place your hands flat on floor behind your body slightly wider than shoulder width with your fingers positioned away from your body. Slide your hips forward away from your hands. Hold that stretch for at least 20 seconds.

Barbell Row (strengthens rear deltoids):

Bend your knees slightly and bend over a bar with your back straight, approximately horizontal to the floor. Grasp the bar with a wide overhand grip. Keeping upper arm perpendicular to your torso, pull the barbell up toward your chest until your upper arms are just beyond horizontal to the floor.

Dumbbell Reverse Flye (strengthens rear deltoids):

Grasp dumbbells to each side of your body. Bend your knees and bend over through your hips with your back flat and close to horizontal to the floor. Bend your elbows slightly and have your palms facing together. Raise your upper arms to sides until your elbows are shoulder height.

By adding these stretches and strengthening movements into your daily routine, you can fight against bad posture, and keep your shoulders, neck and back pain at bay!

-Eric, Trainer, FT Newtonville

http://www.fitnesstogether.com/newton

Losing Weight During the Winter

2010-12-15T09:01:00.000-08:00

Things change during the winter months, the sun sets earlier making your evenings at home longer and you are not able to be as active outside. Because of this you want to come up with a different dieting and exercising strategy. One that allows you to eat your favorite foods so your diet doesn't stagnate and one that allows you to get more benefit from less exercise.

Let's modify your diet plan.

When you diet, typically you keep your calories low week after week. What happens is your body adapts to this lower calorie intake by slowing your metabolism. During the more active summer and fall you might have been able to keep your metabolism higher with added activity but now in the winter, you likely notice your weight loss slow.

What you want to do to keep your metabolism pumped up and also keep you from feeling deprived during the winter months is add a high calorie cheat day to your dieting week. This one day will boost your fat burning metabolism up and speed fat loss.

This concept is not new, in fact it has been well researched and proven to work and it is just what you need to keep your body from adapting to your low calorie diet!

Let's modify your exercise plan.

You simply cannot be outside getting the same level of exercise, so it will help to learn a way to exercise that allows you to cut your time commitment in half while increasing your fat burning. The way to do it is to vary your intensity during your workout.

Simply take 20 minutes of cardio and vary your pace between periods of low intensity and periods of maximum intensity and you will be burning fat more efficiently the entire day.

Losing weight during the winter is easier when you learn how to make your diet and exercise work better and burn fat more efficiently!

~The above is an excerpt taken from an EZineArticle entitled "Losing Weight During the Winter - Secrets and Strategies to Easily Burn Fat Over the Winter" by Dr. Becky Gillaspy, EZineArticles.com Expert Author

http://www.fitnesstogether.com/newton

Pressed For Time Training

2010-12-07T06:42:00.000-08:00

In a perfect world, you would have time to accomplish all your everyday tasks. However, we do not live in a perfect world and it is hard to find the time to get everything done on your agenda. Most of the time, the first activity that gets tossed to the wayside is your health!

You don't need hours upon hours of free time to get a good workout in. It comes down to taking advantage of whatever free time!

Here is a sample workout that you can do while watching television at night:

Every 10-12 minutes perform:

- 1 plank for 60 seconds

- 1 set of regular or modified push-ups

OR

Every 3rd commercial break perform the movements (you will be surprised how quickly three commercials come!)

You don't need to devote your entire day to training, however, by adding in something as easy as this you can still work your way to your fitness goals!

-Eric, Trainer, FT Newtonville

http://www.fitnesstogether.com/newton

Winter is Coming - How's Your Vitamin D?!

2010-11-29T08:15:00.000-08:00

We all know it's coming and the last couple weeks, it feels like it's already here. Break out the ice scrapers, gloves, and shovels, winter is right around the corner.

There are many changes to the environment that we must deal with - in addition to that icy cold, if you haven't noticed, it's getting dark at 4 in the afternoon! Everyone knows they should be exercising, eating correctly, and getting their sleep. One factor that many forget about in the cold months is their lack of sunlight exposure and Vitamin D production. It is extremely hard to get sufficient Vitamin D through diet and sunlight alone. Therefore, supplementation is key on keeping your levels in check!

Deficiencies in Vitamin D have been linked to breast cancer, colon cancer, prostate cancer, heart disease, and depression. Vitamin D is also essential for bone growth and plays an important role in the absorption of calcium (DeNoon, WebMD). Supplementing with 400-1,000 IU a day can help keep your Vitamin D levels in check. Some studies have shown higher dosages to be more effective at keeping your levels where they should be, but starting out on the low end and seeing how you respond is the best way to go.

Have your Doctor check your Vitamin D levels and see if supplementation is right for you! We could all use a little boost through these next few months!

-Eric, Trainer - FT Newtonville

http://www.blogger.com/www.fitnesstogether.com/newton

The Hunger-O-Meter

2010-11-17T06:17:00.000-08:00

In my last post titled "Enjoy Your Food AND Lose Weight", (read it if you haven't!), I talked about slowing down when eating as a way to promote weight loss, increase nutrient absorption and promote greater enjoyment of food.

Today I'm going to introduce the Hunger Scale, which is a very powerful tool for discovering one of the most important signals your body gives you: hunger.

The image below is a perfect example of this Hunger Scale. Other examples can be found, but this one is as good as any I've seen. Click on the link to take a look.

http://healthyweight4life.net/sample/hunger_scale.jpg

Here's how to use the hunger scale:

1. Print out the Hunger-Scale.

2. Before eating breakfast, look at the scale and determine what number you are. Make a note of that number.

3. Eat your meal (SLOWLY!). After your meal, wait 20 minutes (do not eat anything in this 20 minute span). Look at the Hunger Scale again and note where you rank now.

4. Do this for every meal for 1 week.

Sound like a pain in the butt? Maybe, but if after one week you dont feel more in tune with your body's signals, I'll be very surprised!

This new level of body/stomach awareness should prove to be very helpful in keeping your nutritional goals far more manageable.

Give it one week and let me know how it goes.

Leo Desforges- Trainer, FT Newtonville

www.FitnessTogether.com/Newton

Simple Tips for a Better Night's Sleep

2010-11-08T05:50:00.000-08:00

Sleep is a very important part of our overall health - including weight loss and general diet control! Here are a couple important tips from world-renowned strength coach Charles Poliquin on how to improve your quality of sleep.

Stay away from grains and refined sugar snacks before bed!

Eating grains and refined sugar snacks before bed can seriously disturb your sleep. They raise your blood sugar and then create a reactive hypoglycemia that will awaken you, making it potentially impossible for you to fall asleep again. It is also the main cause why many women wake up before 1AM; refined grains often contain allergens such as gluten which cause the body to produce cortisol which awakens women.

Sleep in a bat cave!

Do your best to sleep in complete darkness or as close as possible. Keep in mind that even the tiniest bit of light in the room can disturb your circadian rhythm, your pineal gland's production of melatonin and the gut’s production of serotonin (better known as the happy neuro-transmitter.) Hint: a simple sleep mask can shut out light and make sleep even better! Furthermore, the minimal light rule applies to the bathroom as well - if you need to get up in the middle of the night, keep the light off or use a dim nightlight! Turning the light on when you get up to use the bathroom will instantly disrupt the production of the sleep hormone melatonin. In fact, some researchers even believe that being awake longer than 3 seconds during the night is enough to interrupt melatonin production.

Try these out two quick tips and reap the benefits of better and more sound sleep!

http://fitnesstogether.com/newton

Enjoy Your Food AND Lose Weight!

2010-11-02T07:45:00.000-07:00

A simple trick to enjoy your food more (and lose weight in the process):

SLOW DOWN.

Eat your food slowly. Savor the flavor of your food. Truly enjoy it. There are many reasons to SLOW DOWN when eating: more enjoyment of food, greater satiety from less calories (which can help to lose/maintain bodyweight), better digestion and decreased stress.

There are many ways to practice the simple SLOW DOWN method of eating, and a few of my favorites are as follows:

1. Stop multitasking. No eating and driving, TV-watching, blogging, walking etc. Cutting out all those other distractions will not only help you to focus on the incredible flavors, textures and colors of your meal, but also help to reset unhealthy eating habbits such as mindless snacking/nibbling which often lead to caloric excess.

2. Use chopsticks! Personally I eat 90% of my meals with chopsticks (really) and it is a great and simple way to SLOW DOWN. As a nice bonus, you'll look really cool when you go our for sushi and all your friends are struggling with their eattin' sticks and you're elegantly hoisting sashimi.

3. Consciously and deliberately chew, savor, explore, enjoy and experience your meal. Listen to your body's signals as to fullness and learn to stop eating when full. Numbers 1 and 2 above are a great assistance in number 3.

SLOWing DOWN is a skill that takes practice and commitment, but I'm quite sure that as you begin enjoying your food again, you'll begin to reap the rewards.

-Leo, FT Newtonville Trainer

http://fitnesstogether.com/newton

Thin From 40 - 60

2010-10-04T08:31:00.000-07:00

Beating the odds and maintaining a healthy figure throughout middle age.

Gaining weight during middle age is only natural, right? Wrong. If you dread the pounds of midlife, cheer up! With the right attitude and an appropriate diet and exercise regiment, you may be able to keep your youthful figure and good health for a healthy start to your silver and golden years.

Weighing Responsibility

Midlife weight gain is unfortunately very common.There are definite factors working against you as you age. Besides fluctuating hormone levels, your metabolism begins to slow down. This means it takes more work to burn the calories you consume. Another problem is that most adults lose between 30 and 50 percent a pounds of muscle each year. The smaller your muscles are, the fewer the calories you are able to burn. Weight gain during your midlife is also a danger to your health as it increases your risks for a range of serious medical conditions from diabetes to heart disease to Alzheimer's disease.

Despite these possible setbacks to maintaining a healthy weight as you age, it is very important to prevent those extra pounds. There are four main reasons why people gain weight during their 40s and 50s: hormones, overeating, lack of exercise, and stress. Though it would be easy to blame weight gain on changing hormones, research has shown that hormones are responsible for only two to five extra pounds. Poor lifestyle choices account for the rest.

Looking for an answer to combat your lack of good lifestyle decisions? It comes down to maintaining a healthy diet, regular exercise, and stress management. In other words, you're going to have to start making good decisions soon.

Eat and Burn

The key to avoiding gradual weight gain is to burn as many calories as you consume. This will probably mean eating smaller portions at meals and including more physical activities in your daily routine. When you eat smaller portions, it is important to make sure you include a balanced diet of high protein foods such as meat, dairy, and eggs, and high fiber foods such as fruits, vegetables, and whole grains. Not only will these healthy foods contribute to your weight control, they will also improve your mood and give you more energy throughout the day.

After watching your calorie intake, you must make sure you burn those calories and speed up your metabolism with aerobic or cardiovascular exercise. The Centers for Disease Control and Prevention recommends a "minimum of 30 minutes of exercise most days to improve health." A good goal would be to burn 400 to 500 calories a day, and here's the good news - it is never too late to begin exercising! Whether walking, swimming, biking, gardening, or weight lifting, find something you enjoy, and make it a part of your everyday routine. Not only will you burn those extra calories, you will feel better about yourself and have more energy to face your day.

Decompress the Stress

A third reason for why people in their middle ages gain weight easily is because of the high level of stress in their lives. When under stress, many people tend to overeat, not exercise enough, or attempt to ease stress through unhealthy behaviors such as drinking or smoking. To manage stress, you must first identify the causes. Then you must take charge of your thoughts, emotions, work schedule, family life, and environment. Aim for a balance of fun, work, and relaxation. For some extra help, find support from a friend, spouse, or therapist to reduce the stress in your life.

No matter how common midlife weight gain seems, it is not necessarily inevitable. You just have to take control. So eat a balanced diet, exercise for your physical and emotional well-being, and reduce the stressors in your life. Then kick back and relax, knowing you won't be another victim of midlife weight gain.

How Your Personality Affects Your Health

2010-09-29T07:46:00.000-07:00

Could your personality kill you—or might it make you live longer? Could it give you heart disease, or protect you from illness? Could it push you toward or away from doctor appointments? Personality traits play a distinct role in determining how healthy we are, psychologists say. "Everything is related to everything else. How stressed or angry you are, and how you interact with the world, is contingent in large part on your personality style," says Michael Miller, editor in chief of the Harvard Mental Health Letter. "And that is going to have an enormous impact on your health."
Here's a look at common personality types and traits and how each can help or hurt your health (sometimes both):
Hostile
One of the aspects of the impatient, hard-charging Type A personality that is known to increase heart disease risk is hostility. Hostile people eat and smoke more and exercise less than other personality types, says Redford Williams, head of behavioral medicine at Duke University Medical Center and author of Anger Kills. They're likelier to be overweight in middle age and have higher cholesterol and blood pressure. Williams's past research suggests hostile people are also more likely to develop irregular heart rhythms, and to die before reaching their 50s. Most of these problems can be traced back to elevated levels of the stress hormone cortisol, as well as increased inflammation in the walls of the coronary arteries, which leads to a greater risk of heart attack.
No personality is set in stone, however, and Type A's can be taught how to take the edge off their hostility. Hostile heart patients who attend workshops that teach coping skills, for instance, have a lower incidence of depression and healthier blood pressure than Type A's who don't go. The key, Williams says, is learning how to communicate more clearly and how to control anger and other negative emotions. He suggests asking yourself four questions when you get angry: Is this issue truly important? Is what I'm feeling appropriate to the facts? Can I modify the situation in a positive way? Is taking such action worth it? Meditation, deep breathing, and yoga can damp hostility with a layer of calm.
Impulsive
Because Type A personalities are defined by competitiveness, a drive to succeed, and a sense of urgency, they are prone to take risks and act without thinking, neither of which is likely to improve health. Non-Type A's can be impulsive, too. Such people are often not as well-grounded as others, says Robin Belamaric, a clinical psychologist in Bethesda, Md.: "They'll look at an opportunity that comes along and say, 'Hmm, that sounds like fun,' whereas another, more thoughtful person, will say, 'I'm going to pass, because I'm not sure it's the best idea.' "
Relaxed
If you're a Type B, you roll with the punches. You're relaxed, take life a day a time, and handle stress without cracking. That translates to a higher quality of life and lower likelihood of heart disease—less anxiety strengthens the immune system. The more we chill, the better off we are, says Miller: "You don't want to get locked into a stressful, tense state of mind." Over the long term, he adds, relaxing and managing stress effectively will lengthen your life, help your heart and gastrointestinal system, and just make you feel better overall.
Extrovert
People who are outgoing, involved in their communities, and have strong social connections reap health benefits. An analysis of 148 studies published in the online journal PLoS medicine in July found that on average, adults enrolled in a study with many close friendships were 50 percent likelier to survive until their study ended than were those with few friendships. And a 2009 study published in Perspectives in Psychological Science suggests that social support leads to improved coping skills, healthy behavior, and adherence to medical regimens. Bonding with others also reduces stress and improves the immune system—so making friends and getting involved becomes, in effect, a well-being tonic.
What drives at least some of the health benefits goes beyond biology, Miller says. "It may have to do with the fact that when you're around people, you think, 'Oh, Martha has gone for her mammogram—that reminds me, I should, too.' "
Eager to please
People-pleasers—Type C's—are conforming, passive, and want to accommodate. That can be a good thing when it comes to patient compliance: They're more likely to take the right medicines in the right doses at the right times, for instance—once they see a doctor, that is. Making and following through on appointments can be challenging for Type C's, who tend to accept their fate as inevitable and fall readily into hopelessness and helplessness. That means others must push them to take care of themselves. "They may be less likely to maintain their health on their own," Belamaric says. "If they develop a problem, they may just complain about it, hoping somebody says, 'I have a good doctor, I'll make you an appointment.' "
Some Type C's may be so mired that they don't seek medical attention—even when it's clearly necessary—and slough off preventive behaviors, like watching what they eat. "If they get a serious diagnosis, they may be passive, throw their hands up, and say, 'Well, there's nothing I can do about it, anyway. If it's my time, it's my time,' " Belamaric says.
Stressed and distressed
Type D's—D is for distressed—dwell on negative emotions and are afraid to express themselves in social situations. Compared to more optimistic sorts, a Type D may face three times the risk for future heart problems, according to a recent study in the journal Circulation: Cardiovascular Quality and Outcomes. Type D's also face a higher likelihood of compulsive overeating and substance abuse. "If you're a person who is prone to depression or anxiety, or if you're overly self-critical, there's more of a chance of turning to gratifying behavior to feel better," Miller says.
Optimistic versus pessimistic
Optimism "heavily influences physical and mental health," concluded a study published in May in the journal Clinical Practice & Epidemiology in Mental Health after researchers followed more than 500 males for 15 years. The rate of heart-related deaths was 50 percent lower among optimists than among pessimists. "Optimists have a higher quality of life, and they may be more resilient in the way they deal with stress," Miller says. "So if a problem comes along, they're able to handle it better, and they become less symptomatic." Glass-half-empty types harbor little hope for the future and tend more toward depression and anxiety disorders.
But there's a catch for those at the extreme end of the optimism spectrum: They think of themselves as impervious to risks. Extreme optimists who smoke are the best examples. They believe they won't develop lung cancer. Why give up smoking to prevent a nonexistent risk?
The "self-healing personality"
That is the name Howard Friedman, a professor of psychology at the University Of California-Riverside, attaches to people who are curious, secure, constructive, responsive, and conscientious. These traits translate to enthusiasm for life, emotional balance, and strong social relationships. "Positive emotions buffer hormonal responses to stress," says Friedman, who studies the relationship between personality and longevity. Self-healers, he says, "have healthier behavior patterns: more physical activity, a better diet, and less smoking and substance abuse."

-US News

Does Nutrition Affect Mental Health?

2010-09-26T18:59:00.000-07:00

What Effects Does Nutrition Have On Mental Health?

It has been an enduring belief that nutrition plays a significant role in the state of mental health of an individual. But is this true or not?

Mood Swings

Recent as well as previous researches have proven that nutrition (or the lack of it) does have effects on how a person's brain functions, moods and behaviors.

Say for example, a person who has skipped a meal is observably weak, out of focus and irritable. This case worsens when extended to a certain period of time when the person becomes severely moody and indifferent to the demands of his environment thus showing decreased speed in reaction time.

These behaviors occur due to the lack of nutrition supply to the brain. The brain requires high energy and nutrient supply. It comprises, in fact, 20% to 30% of all the energy consumption of the body during rest periods. Thus, any change in diet or nutrition level of the body directly reflects in the mental functioning.

The Redirection Of Energy

Chronic energy deprivation, such as the case of malnourished people, results to the eventual shutting down of the body by decreasing its activities and redirecting all its energy sources towards the systems that require higher energy supply.

This results to altered levels of activities, changes in hormonal levels, lessened immune system efficiency and transport of nutrients and oxygen to certain body parts, all of which could directly or indirectly influence mental health.

People with extremely low nutrition are more likely to become sad, depressed and emotional as compared with those who have adequate nutrition.

Malnutrition In Babies

Newborn babies and fetuses are also susceptible to brain damage if they are subjected to lack of necessary nutrition. The type and degree of damage is dependent on the severity of malnutrition. Also, malnutrition among babies has proven to produce low level of intelligence, cognitive defects as well as functional abnormalities.

Malfunctioning Neurotransmitters

Protein, carbohydrates, lipids and vitamins all have individual effects on the brain. Lack of supply of these necessary nutrients result to alterations in the activities of the neurotransmitters, a chemical component in the brain that transmit one nerve impulse from one nerve cell to another.

Malfunctioning of the transmitters could influence a person's mood, thinking and even sleep patterns. Additionally, deficient levels of nutrition may result to nerve cell damage that could disrupt cognitive and mental functions.

Amino Acids

Neurotransmitters are partly made of amino acids, the building block of protein. Trytophan for example, makes up the neurotransmitter serotonin. If the required amino acid is lacking, the functions of the neurotransmitter could not be executed affecting the normal functioning of the brain.

In case of deficient protein consumption and failure to supply the necessary amino acid to make serotonin, the body would experience low mood and perhaps, aggression. On the other hand, diseases that could cause the build up of certain amino acids could lead to brain damage thus affecting the mental health of an individual.

Dietary Fats

Mood regulation could also be associated with the sufficient intake of dietary fats.

Some studies have yielded inconclusive results on the correlation between serotonin level and intake of Omega-3 Fatty Acids, a certain type of fat found only in white fish to stress and symptoms of Bipolar Disorder(a mood disorder having the representations of both mania and depression).

Directly or indirectly, nutrition has an effect on mental health. Changes in the nutritional intake of a person could lead to alterations in the mental health and vice versa.

-HealTalk.com

Stretch!

2010-09-24T20:44:00.001-07:00

Many Americans consider stretching to be placed on the back burner or gotten around to only if all other “more important” exercises have been completed with time to spare. Even others, namely men, have grown up with the misconception that stretching is purely a feminine activity that need not be practiced by themuscle-strengthening male species. The truth is: stretching is at the top of the list when trying to achieve optimum health and mobility. In a basket full of positive physical activities, stretching should be carefully added in a handful of times. Stretching before and after exercise will dramatically increase the benefits your body reaps from getting up and moving about to begin with. There are a few things to remember when considering the effectiveness of stretching.

Perhaps even before performing the actual stretches, it is important to become familiar with the why behind the what. The following can help clarify why stretching is such a valuable exercise within itself. While most exercises put the body at risk of numerous injuries such as tears in the ligaments oftendons, muscle strains, bone fractures, and fatigue, stretching acts in the opposite way. It improves muscle balance around joints and increases the fluidity and range of motion of these surrounding tissues. Stretching also effectively warms these soft tissues up to help prevent such injuries listed above. Stretching also helps increase blood flow and provides increased amounts of much-needed oxygen to all areas of the body. Added benefits are proven to include improved muscle tone, nicer physique, decreased muscle stiffness and cramping, enhanced flexibility, lessened back pain, better overall posture, improved circulation, greater muscle efficiency and ultimately a heighten total body performance. On another level, stretching directly aids in stress management and mental clarity.

There is no question that stretching is directly responsible for a plethora of physical, and even mental benefits; however, it important to perform this activity properly in order to prevent adverse effects. The when and how are very important when engaging in this activity. First of all, it is important to stretch before and after physical exercise. Stretching before the physical exertion of athletic activities, whether it be strength trainingor cardiovascular, is crucial because this is what warms the body up and prepares it to handle the pressure of what’s to come. It is equally important to stretch upon completing your routine exercise in order to relax the stressed muscles and elongate the soft tissues around the joints. Stretching after exercise should quickly follow, performed within ten minutes of completion so as not to let the body cool off. On the other hand, stretching should not commence without at least five to ten minutes of warm-up prior to the start of your exercise. Stretching while the muscles are cold, especially for someone who is not naturally athletic, can lead to adverse affects similar to the injuries stretching is intended to prevent. Even a brisk walk, exaggerated movements,jumping rope or slight jog will warm the body up enough in the beginning to stretch before working out. Also, contrary to what many people have learned, stretching should not be done to a particular count. It should be held until the muscle begins to feel relaxed inside the stretch to ensure maximum results.

It only takes an extra ten to fifteen minutes to stretch properly. Finding the time to stretch shouldn’t be nearly as difficult as actually creating a healthy habit to execute this exercise on a daily basis. But once you are able to discipline your mind and body into practicing this regimen, you will no doubt feel more energized while simultaneously being less burdened by aches and pains. Of all the exercises we push our bodies into, stretching should be at the top…well, the beginning…of our list.

Farmers' Market Picks

2010-09-22T10:04:00.000-07:00

Six high-fiber, vitamin-packed foods that deserve a place on everyone's plate.
Whether you're buying because the food is healthier, because it tastes better, or because it's good for the environment, you can't top the produce from a farmers' market. Once you've got your tomatoes, berries, and corn, consider picking up these other fruits and veggies.
Zucchini
How to choose them: Buy smaller ones; bigger zucchinis tend to have seeds that taste like wood chips.
How to store them: Zukes last for up to a week in the fridge. Be sure to toss them in a paper bag first.
How to eat them: "People call zucchini the great pretender because it adapts to nearly any recipe," says Christine Gerbstadt , M.D., R.D., a spokesperson for the American Dietetic Association. Cut the squash lengthwise for a dipable, low-cal snack, or to toss in a stir-fry (cutting it in round slices can leave the center vulnerable to falling out). Raw, it's great in salads. You can also grate it and mix into scrambled eggs, casseroles, even bread or cake.

Rhubarb
How to choose them: "Look for firm, evenly colored red stalks," says Gerbstadt. For convenience, she prefers rhubarb with the greens already cut off.
How to store them: Covered rhubarb will last up to two weeks. If you have spare stalks, dice them and freeze for later.
How to eat them: Although this tart vegetable is most commonly used in pies, you don't have to bake anything to enjoy it. Try a few thin raw slices in salad. Or to make a sauce for chicken or fish, just dice, mix with a bit of water and a sweetener (brown sugar, honey, or a sweeter fruit, like berries), and simmer until the mixture is thick.

Blackberries
How to choose them: Look for firm, dark-colored fruit. You should also always check to make sure that the carton bottom isn't super juicy. If it is, the berries are likely to be moldy or to spoil soon after purchase.
How to store them: Never soak in water; just rinse lightly, drain, and let dry in a colander. Eat within a couple days or they turn to mush.
How to eat them: Devour plain or with Greek yogurt. You can also toss them in salads or cereal, or snack on them instead of candy. For a low-cal, mixer-free cocktail, smash them into a glass and add lime, Equal, and liquor.

Collard or Mustard Greens
How to choose them: Look for large, whole dry leaves without any brown edges or unusual odors.
How to store them: Keep for a few days at most.
How to eat them: Think spinach, but with a lot more bite. The big difference: These greens almost never come prewashed so you'll need to soak 'em in a bowl of cold water and then rinse until clean — just don't do it until right before you're ready toeat. To cook, boil for 20 minutes, or until tender. "Tradition calls for a little bacon or ham flavor, but soy or turkey bacon will work well too," says Gerbstadt.

Crenshaw melon
How to choose them: Pick a melon that has a yellow skin (a greenish tint is ok if you don't plan to eat it for two or three days). Unlike its cantaloupe and honeydew cousins, it doesn't give when you squeeze it, and you can't smell it. The best way to know that a Crenshaw melon is ripe is to choose one that's already been halved and wrapped — you know that it has been tasted for freshness.
How to store them: if uncut, you can keep it in the fridge for about a week; a cut melon will last a few days in the fridge.
How to eat them: Enjoy fresh-cut slices or cut them up and put them in fruit salads or platters.

Edamame
How to choose them: these young soybeans can be sold in the shell or pod, or already shelled (like peas). If you're buying it fresh, avoid soft shells or darkened edges.
How to store them: Edamame will last in the refrigerator for about two to three days after defrosting.
How to eat them: Boil the soybeans in a couple of inches of water for 15-20 minutes, then drain. It's a great snack alternative to chips, and a delicious addition to salads. Edamame is also a unique addition to a multi-bean salad, perfect for summer BBQs

-Men's Fitness

Obsessive Compulsive Disorder

2010-09-19T19:21:00.001-07:00

Behind three of the most misunderstood letters in the medical alphabet.

There have been television specials, investigative reports, and criticism of the odd condition known as OCD. If you're unsure what obsessive-compulsive disorder is all about, read on to get a breakdown of what makes this condition so confusing.

O (Obsessive)

Everyone has obsessions. Some are obsessed with success, others with their good looks, and still others are obsessed with certain pop or movie stars. For many with obsessive-compulsive disorder, the obsession they hold takes over their lives. Individuals who suffer with OCD include can be obsessed with a variety of issues, including the following:

cleanliness
fear of disease or blood
fear of certain foods
fear of environmental hazards
keeping clothing, cutlery, or other items in perfect order
saying things with the perfect words and intonation
remembering significant (and insignificant) events
personal safety
fear of being responsible for flood, fire, or other catastrophic events
fear of losing information, objects, or people
certain colors
other thoughts or objects

These obsessions manifest themselves through worry. Lots of worry. When these obsessions go too far, they often turn into a need to act. And that brings you to the next letter in OCD.

C (Compulsive)

Because of the intense obsession that accompanies OCD, the OCD sufferer has a compulsion to do something about it. Without this compulsion, an individual with a certain obsession cannot be classified as suffering from OCD.
Depending on the obsession, the compulsive action can be nearly anything. An individual who obsesses over personal safety may lock and relock a door 5, 10, 20, or 30 times in a row to ensure it is locked properly. A person obsessed with avoiding illnesses may never shake anyone's hand and may avoid leaving his or her house in an effort to stay away from germs that may result in illness.

Someone who is obsessed with sound may spend hours tweaking the volume and various levels on a stereo in an attempt to get a song to sound just right. Regardless of the obsession, the resulting compulsive action can be very intrusive, preventing the OCD sufferer from being able to live an active, happy life.

D (Disorder)

The D in OCD makes it clear that this condition is not a normal part of life. Whereas it is natural for someone to want to be clean, it is out of the ordinary for someone to wash his or her hands multiple times an hour. And while there's nothing wrong with wanting to avoid getting hit by a car, spending all of your waking time thinking of ways to stay out of the path of oncoming traffic is not healthy.

Since OCD is indeed a disorder, it should not be dismissed as something that is simply in an individual's head. Instead, it should be approached as a medical malady that requires medical attention by a highly trained specialist. With the use of behavioral therapy, cognitive therapy, and medication, individuals with OCD can come to grips with their conditions and learn how to better live with OCD and fend off the obsessions and compulsions that make up OCD.

OCD Vs Quirks

Nearly everyone has strange little habits that could appear to be the result of obsessive-compulsive disorder. Your best friend has to have CDs lined up in alphabetical order. Your son wants the peanut butter spread perfectly even on the bread. And you insist on washing your hands before and after going to the grocery store.

However, none of these indicate OCD unless you, your best friend, or your son become anxious about the CDs, peanut butter, or hand washing to the extent that none of you can perform other activities until the CDs are lined up, the peanut butter is just right, and your hands are washed. Until then, you're all just a bit quirky, which is perfectly normal.

DIet Over The Edge

2010-09-19T07:19:00.000-07:00

How to recognize when your diet has gone too far.

Losing weight is no easy task. In fact, if you're going to lose weight, you have to be exceptionally dedicated, not allowing anything to get in your way. However, your desire to trim up can occasionally come at a price. Sometimes your dieting can become so extreme that your body becomes deprived of the basic vitamins and minerals necessary for functioning during daily life.

Want to keep a tight reign on your diet and make sure it's not going too far? Make sure you don't experience these signs and symptoms of a diet gone wrong.

Mood Swings

Even when you're not dieting, if you don't eat, you probably get a little agitated. It's normal, as not getting enough of the right foods will put anyone in a bad mood. In the event you're undergoing an intense diet that robs you of the stuff you need to keep going strong, you'll wind up with regular mood swings that can be rather severe.

Lack of Energy

As you probably know, your energy level is directly proportionate to the amount of energy-filled foods you consume. Stop eating fruits, vegetables, and protein-rich lean meats without substituting these foods for other items and your energy level will plummet.

Muscle Loss

At the same time your energy level drops, so will the amount of muscle in your body. While a low- or no-carbohydrate diet will probably result in some weight loss, it comes at a cost. In order to maintain muscle, your body needs a certain amount of carbs, and robbing your body of all carbohydrate intake prevents your body from being able to maintain muscle.

Urinary Tract or Kidney Infections

Crash diets come in all kinds of forms. While many of the consequences of a crash diet can be overcome fairly quickly, crash diets that are maintained for a long period of time can put stress on your kidneys. The end result could be multiple infections in the urinary tract or kidneys.

Constipation

Nearly every diet encourages you to eat less of something. Some simply reduce your overall intake, while others focus on a specific type of food. Unfortunately, if you cut out fiber or other elements that are essential to good digestive health, you'll wind up with constipation or other complications of an unbalanced diet.

Frequent Illness

Cut back severely on the foods you eat and your body won't have access to vitamins and minerals necessary to keep your immune system strong. When your immune system is compromised, you put yourself at a much greater risk for illnesses ranging from the common cold to the flu to pneumonia and beyond. But dietary deficiencies don't just result in physical ailments. They can also result in depression and other mental health issues.

If you experience any of these symptoms, consult a physician or dietitian immediately. Be open about your concerns and be willing to make changes necessary. Since your dangerous dieting may be tied to other issues, you may require more than simple dietary changes. But by using the same determination that helps you say "No" to unhealthy foods, you can beat other underlying issues.

Trust Your Friends

If you're dieting on your own, you may find yourself being questioned on a regular basis. "Come on, one little bite won't hurt." "Are you sure you don't want some?" Often, these questions are asked by family and friends who are impressed by your will power and are interested in testing it.

However, if your loved ones begin to express concern about your diet, you should pay attention. If their questions begin to call into question whether you're eating enough to maintain your good health or if they are constantly talking about how skinny you are, your diet may have gone overboard. Speak with your physician or a dietitian to get it back on track.

Kissing (or Kicking) Unwanted Pounds Goodbye

2010-09-18T20:14:00.001-07:00

Got some extra pounds hanging around? With the right steps, you can get rid of them and get on with a thinner, fitter life.

Pounds, pounds, go away, come again another day! If only losing weight were as easy as singing this simple rhyme over and over. Though shedding unwanted pounds is a good deal harder than that, you can do it. Do the following four action items and you'll get rid of those unwanted and unsightly pounds faster than you can say fad diet.

Don't Binge

You've had a rough day and the only thing that could possibly help you feel better is a tub of ice cream. Or so you think. In actuality, gorging yourself on super double chocolate chip ice cream isn't going to do you any good right now or in the future. If you want to get rid of weight, you're going to have to learn self-control. When you're by yourself and feel hungry for something unhealthy, find something else to do. Pick up a good book, call a friend, or drink a glass of water. If you're especially intent on losing weight (which you must be if you're reading this article), follow the next tip.

Be Exercise Minded

In the comfort of your own home, it's easy to eat whatever you want whenever you want. Learn to identify what causes you to want to eat unhealthy foods or unhealthy amounts of food. Then, begin to modify your behavior when you come face to face with the trigger. If coming home from work is usually followed by an hour on the couch, bonbons in hand, redesign your post-work routine around exercise. When you first get home, don't hit the couch. Hit the closet for a change of clothes, and then get to the gym or go for a walk around the neighborhood. Changing your mindset takes time and dedication, but putting exercise first on your to-do list is vital to taking off excess pounds.

Deny the Treats

Many dieters feel they're obliged to a cake or cookie now and then to celebrate their small victories. Unfortunately, this good idea can often become a trap, as the treats become more and more common. Just remember that every time you're offered a special treat, you have the option of accepting or denying the offer. Force yourself to say "No" 10 times more often than you say "Yes," and the special treat will actually be a special treat instead of an everyday necessity. By doing this, you'll also watch your weight slowly and steadily decrease.

Sweat It Off

For the best chance at losing weight, you're going to have to sweat. While a quick set of push-ups during lunch break will help your body a little bit, you're not going to get the results you seek without making yourself sweat. No matter if you choose to walk or run for miles on end, participate in a local spin class, join a kickboxing class, or work out with free weights or elliptical machines, you need to sweat. If your workout leaves you dry, you're not pushing yourself hard enough to lose weight. Increase your workout intensity and prepare to become the thinner, healthier you that you've always wanted to be.

Something Extra Needed

If you've been working to stay fit and eat healthily but you just can't seem to get rid of extra pounds, it may be time to stop going at it alone. Instead, contact your physician, dietitian, and personal trainer to find out what specific steps you can take to begin dropping unwanted extra pounds from your body.

In the event you've never interacted with a personal trainer, be ready for the shock of your exercising lifetime! It is your personal trainer's job to make sure you work harder than you've ever worked in the gym. Follow your personal trainer's rigorous recommendations to the letter, and you'll be utterly exhausted. Of course, you'll also be on your way to losing the extra pounds you've picked up over the years, and shedding pounds is well worth a little sweat and soreness - right?

A Year Of Fun Crafts For Kids

2010-09-15T20:03:00.001-07:00

How to keep your kids crafty every season of the year.

"Mom, I'm bored! There's nothing to do!"

If you've heard it once, you've heard it a million times. But that's about to change. No - you don't have to force your children to polish all the door handles in your home. It's craft time! Go find a handful of creativity, a couple of glue sticks, and some crayons, and prepare to make a mundane day memorable with these easy and cheap craft ideas for all seasons.

Spring: Rocky Ladybugs

Want a cute companion to keep you company this spring? How about a homemade ladybug?

You Need: Smooth stones that are round or oval-shaped, black acrylic paint and other colors you choose, black permanent marker, plastic wiggly eyes, glue.

1. Wash and dry your rock.

2. Paint your rock your desired color. (It may take two or three coats.)

3. Paint a black circular shape at one end of the rock. This will be the ladybug's head and should take up about 1/4 of the rock.

4. Using the marker, draw a black line down the middle of the ladybug's body from the back of the head to the end of the body.

5. Paint small dots on the left and right sides of the ladybug's body.

6. Glue wiggly eyes on the front of the ladybug.

7. Allow to dry and laugh at your cute new friend!

Tip: For long-lasting paint finishes, spray entire ladybug with acrylic paint sealant when finished.

Summer: Ice Cream

What better craft could you and the kids make than one that cools you off on a hot day and tastes delicious?

You Need: Pint-size plastic food storage bag, gallon-size plastic food storage bag, 1 tablespoon sugar, 1/2 cup milk or half & half, 1/4 teaspoon vanilla, 6 tablespoons rock salt, ice.

1. Fill the large food storage bag halfway with ice and pour rock salt on ice. Seal bag.

2. Place milk, sugar, and vanilla in small food storage bag. Seal bag.

3. Place small bag in large bag and reseal large bag.

4. Shake for five minutes or until mixture becomes ice cream.

5. Remove small bag, wipe salt and ice from top of small bag, open small bag, grab a spoon, and enjoy!

Fall: Leaves of Wax

Ah, the beautiful Fall landscape. Why not save some of those beautiful leaves so they can be enjoyed year round?

You Need: 5-10 leaves, wax paper, iron, ironing board, small towel.

1. Place your leaves in a large, heavy book for a few hours.

2. Cut out two pieces of wax paper. (Size depends on how large or small you want your artwork.)

3. Remove pressed leaves from book and place between the two pieces of wax paper. Place towel on top.

4. With iron on high, apply iron to the towel, which is on the two pieces of wax paper with leaves between.

5. Allow to cool down and hang your project in a window, use it as a bookmark, or hang in a frame.

Winter: Snowman and TP

Nothing says winter like snow. To bring a little bit of the cold stuff inside, try building a few snowmen that won't melt!

You Need: A used toilet paper roll; black beans; glue; white, black, and orange construction paper.

1. Draw two circles on the white construction paper (one should be larger than the other). These will be the snowman's body, so don't make them too large or too small.

2. Draw a small top hat on the black construction paper and cut it out.

3. Draw a small triangle (snowman's nose) on orange construction paper and cut it out.

4. Glue the two circles on the toilet paper roll, one above the other. Be careful that the larger circle is on the bottom and doesn't go beyond the bottom of the toilet paper roll, as this will make it difficult for the snowman to stand up.

5. Glue black beans on the snowman for eyes, a mouth, and coat buttons.

6. Glue the orange triangle nose on the snowman's face.

7. Glue the hat on top of the snowman's head.

8. Place your snowman anywhere that could use a little seasonal cheer!

One-Way Ticket from Jet Lag

2010-09-14T20:53:00.000-07:00

What you can do to say "Sayonara" to jet lag.

Whether you're heading out on a plane for travel or pleasure, the trip always comes with the risk of some major jet lag. But it doesn't have to. With a few small steps, you can beat the odds and enjoy a jet lag-free trip from start to finish.

Get There Early

Getting married three time zones over? Have a presentation in front of thousands of people? Don't get there 10 minutes early and slur your "I do" or forget where your speech was going. Instead, if possible, head to your destination a day or two early. This will give you an entire day to knock the jet lag out of your system and help your body recover and grow accustomed to your new bedtime and wake time.

Swap the Beer

While on a plane, many people ask for an alcoholic beverage. Any time you've got to figure out how to live in a new time zone, staying away from alcohol will help your body adjust faster. Instead of alcohol, drink plenty of water to help your internal clock ticking strong and ready to make necessary adjustments. You should also avoid caffeine, as it, too, can cause you to suffer prolonged jet lag.

Do Your Homework

If you don't have the time or resources to get to your destination a day or two early, you can work the jet lag out of your system while at home. To do this, begin hitting the hay a bit earlier or later (whichever is appropriate for your trip) for a few nights before the trip. By hitting the hay at the time you'll need to go to bed at your destination, you slowly force your body to acclimate to the earlier or later bedtime.

Arrive in Your Mind

Getting your mind in gear is as important as preparing your body for your new schedule. An easy way to do this is to spend some time on the plane thinking as if you're already at your destination. Adjust your watch to the new time zone and think of what you'll be doing when you arrive. Just make sure what you think about is accurate for the time it will be at your destination.

Hit the Shower

Traveling in a cramped plane can cause your muscles to tense up, which in turn makes it difficult to fall asleep. Before trying to force yourself to sleep when you arrive at your new destination, take the time to wind down and prepare for sleep. Want a faster trip to Sleepville? Get in the shower or bath and make sure the water temperature is nice and hot. This will help you relax and put you in sleep mode.

Eat Breakfast

Regardless of how much or how well you sleep the first night at your new destination, getting a good breakfast will help you stay awake and alert throughout the day. For the greatest boost to your energy and alert levels, get plenty of protein via eggs, yogurt, granola with nuts, or peanut butter.

Use Light Properly

Ever wondered why you have a hard time sleeping in the middle of the day? It's because your body recognizes light as the time you're supposed to be sleeping. When it's time to hit the hay, let your internal clock know it by pulling the curtains tight and leaving the television off. In a short amount of time, your body will get the message and leave you to your peaceful sleep.

How about Pill Popping?

If you travel enough, you have probably been tempted to swallow some snooze-inducing medication, such as Ambien®. Created to help people overcome insomnia, Ambien can do a good job helping you get to sleep. Unfortunately, that's the only perk you may enjoy.

Once you wake up, Ambien may possibly do a couple of unwanted things to you. It can change your mood, possibly causing you to get rather angry, or it can leave you with a frustrating hangover. As neither of these side effects will help your trip be more enjoyable, you may want to stick with more natural suggestions to sidestep jet lag.

Snoring, Suffocating Sleep Apnea

2010-09-13T08:39:00.001-07:00

What it is, what it looks like, and why you should be concerned.

Sleep apnea is a tricky condition that affects millions. Unfortunately, many of them aren't even aware that they're living with the condition. Though it may seem nothing more than a mild nuisance, untreated sleep apnea can lead to a variety of annoying, dangerous, and even deadly consequences.

Do you know enough about sleep apnea to stay out of its grasp? You will soon.

What It Is

Each night, sleep apnea robs millions from getting good sleep. It does it by causing the individual to take shallow breaths or to experience breathing pauses during sleep. These breathing pauses can occur as many as 30 times an hour, lasting anywhere from two or three seconds to two or three minutes. When breathing is resumed, it is usually accompanied by a choking sound or a loud snort.

Sleep apnea is caused by a blockage in the airways, and is more likely to occur in men, individuals with small airways, and smokers. These blockages can be caused by the aging process, having a large tongue or tonsils, or being overweight.

What It Looks Like

Usually, you won't know if you suffer from sleep apnea. But the person who sleeps with you will. Telltale signs of sleep apnea include snoring, sudden gasps for breath, and pauses in breathing during sleep.

Don't share your bed with anyone? Other symptoms of sleep apnea include having to use the restroom in the middle of the night, suffering morning headaches, having a dry throat after waking up, experiencing memory or concentration problems, and feeling depressed or irritable.

Why You Should Be Concerned

If sleep apnea goes undiagnosed and untreated, it can lead to a number of complications. The most frightening is the potential for death. As sleep apnea causes you to stop breathing, it also slows down your heart. When you begin breathing again, your heart is jolted back into beating. Of course, it can also lead to death if your breathing pauses last too long.

In addition to the risk of death, sleep apnea causes you to sleep poorly, which puts you in a bad mood, causes you to feel tired, and makes it difficult to focus throughout the day. Your sleep apnea also puts in you at increased risk for high blood pressure, diabetes, arrhythmia (irregular heartbeat), and obesity.

Finding the Fix

Frightening as sleep apnea is, there are solutions available to help you breathe better while you sleep. Proper diagnosis of sleep apnea requires a number of tests, including a sleep study. During the study, you will be connected to a number of small electrodes that allow a sleep specialist to monitor your breathing, heart rate, and other vital signs as you sleep.

Once a diagnosis is made, you may find relief with a few lifestyle changes, such as losing weight, sleeping on your side, stopping smoking, and avoiding alcohol. When these steps aren't enough, a mouthpiece may be prescribed to help hold your airway open through the night. Or your physician may recommend the use of a continuous positive airway pressure (CPAP) machine.

The CPAP requires you to wear a mask at night. While you sleep, the mask blows air through your throat, keeping your airway open all night long, preventing you from suffering short and long pauses in your breathing. While the idea of wearing a mask as you sleep may seem obtrusive, many people who use a CPAP sleep and feel better than they have in years. As a final option, your physician may recommend surgical removal of excess tissue inside your nose or throat that causes your airway to close off.

Totally Thin Thighs

2010-09-11T13:45:00.000-07:00

A leggy tutorial on what it takes to get firm, shapely thighs.

Every celebrity has them, and you want it for yourself. Fortunately, shapely thighs are not a pipedream or reserved for those who can afford to have their pictures tossed in magazines and touched up beyond recognition. In fact, even little old you can get the sleek, sexy thighs your heart desires. But you can't keep doing what you're doing right now if you want to reach your goal. You've got to make some life changes, so get to work!

Don't Eat Late

It may be a hard adjustment, but to keep your thighs thin and shapely, you're going to need to cut back on late-night snacks. A good rule of thumb is to stop eating after 7 p.m. Otherwise, your body may fill up on calories right before bedtime, and if you're not awake to work them off, those calories will go wherever they want. And yes, this includes going to your thighs. If you must eat something late, make it something light, such as a salad. Before giving in and eating something late in the night, grab your discipline and go to bed.

I have flabby thighs, but fortunately my stomach covers them. - Joan Rivers

Go Cardio Crazy

Okay, so you don't want to go completely psycho over your cardiovascular routine, but you'll probably need to pump up the amount of cardio you subject yourself to on a regular basis. How much cardio should you be getting each day? Shoot for an hour, but get at least 30 minutes. While you may want to push yourself to your limit the entire time, doing this may add bulk to your legs. If you prefer thin, shapely legs, you'll get the best shape if you stick with a low or moderate intensity for your routine.

Work Your Entire Thigh

Though your thighs are often thought of as a single muscle, they're made up of a number of muscles: adductors (inner thighs), quadriceps and hip flexors (front of thighs), abductors (outer thighs), and hamstrings (back of thighs). If you don't know whether you're working the entire thigh, listen to your legs. If the pain is all concentrated on the front, back, or side of your thighs, then you need to get some new thigh-trimming exercises in your repertoire. If, on the other hand, your entire thigh is screaming in agony after a workout, you're doing a good job.

Always Exercise

The great thing about your thighs is that they can be exercised with relative ease, whether or not you're in the gym. A good exercise to begin thinning your thighs is wall sits. With your feet about a foot from the base of a wall, push your back against the wall and slide down the wall to a sitting position, stopping when your thighs are parallel to the ground. Hold as long as possible. Another smart way to keep your thighs in shape is to skip the elevator and escalator and go for the stairs when shopping or making your way through an airport. A good third exercise is to begin sitting in a chair, only to stop in midair right before landing in the chair. Hold for as long as possible, plop down in the chair, and smile knowing your thighs are getting stronger and thinner as a result of a few small steps. For an added thigh-thinning boost, slowly raise yourself back to your standing position, or hold a couple notebooks full of paper for added pressure on your thighs.

Five of the Fattiest Foods

2010-09-09T07:31:00.001-07:00

You may love these foods, but they're no good when it comes to your good looks and good health.

Need to hit the store or a restaurant to pick up something to eat? There are some things you'd be better off avoiding. What makes these foods even worse is that the fat found isn't just your everyday, run-of-the-mill fat. Much of it is trans-fat. These do much more than add unwanted weight to your arms, legs, and middle. Trans-fats are a highly dangerous fat that turns into cholesterol once in your body. In other words, these fats increase your weight and instantly increase your likelihood for suffering heart disease and stroke.

Here is where to watch for fat in the course of your dietary day.

Breakfast

Overflowing with 659 calories and 45 grams of fat, the Bob Evans Country Biscuit Breakfast may be the worst way to start your day. While it may taste good going down, the long-term effects of eating such an unhealthy breakfast counteract any happiness the flavor may provide. And if you're drinking soda with your breakfast, it's time to stop. There is no nutritional benefit to drinking soda, and when matched with the Bob Evans Country Biscuit Breakfast, you're setting your body up for a short and diseased existence.

Lunch

If you're heading out for lunch, you may want to steer clear of the Wild Buffalo Chicken Strip Basket at Dairy Queen. While you may expect chicken to be relatively healthy, these fried up goodies pack an 870-calorie, 96-gram punch. In the event you choose to take a drive to pick up some fries from another establishment, stay away from Jack in the Box's large order of Natural Cut Fries. Dipped in grease and fried to fattening perfection, they come with 300 calories and 33 grams of fat.

Snack

Between meals, you need something to keep your energy level on high. What you don't need is excessive fat. So stay away from Nacho Cheese Doritos. If you think there is nothing dangerous about those little chips, you may be surprised to learn that a single ounce (approximately 11 chips) has 8 grams of fat. Since you probably never eat a mere 11 Nacho Cheese Doritos, you're probably getting a lot more fat than you think. Oh yeah - there are also 140 calories in that tiny bag, another reason to steer clear of the chips.

Dinner

It may not be the fattiest dinner dish available, but the 12-inch Blimpie Veggie Supreme is listed here because of the cunning nature of the item. The Veggie Supreme sounds like a perfectly healthy option for you and your family. However, with 1,106 calories and 56 grams of fat, this sandwich is not nearly as healthy as its name implies. If you're hungry for a hoagie loaded with all kinds of goodness, you can easily cut the fat grams in half or more by making it yourself at home.

Dessert

If there's one food item to avoid purchasing, Baskin Robbins' large chocolate Oreo shake is it. Containing an amazing 2,600 calories (yes - that's more than you should eat in an entire day), 139 grams of fat, and 1,700 milligrams of sodium, this seemingly innocent after-dinner delight is one of the most dangerous additions to your diet. While it may look beautiful and taste fantastic, eating a large chocolate Oreo shake cannot be excused by anyone with a desire to live healthily

Swap It Up

Feeling down because some of your favorite foods are on the fatty list? Cheer up! With a few substitutions, you can easily make your favorite dish a little less fatty. Sometimes, all it takes is asking your server for a lighter option. At other times, you may need to request a food be cooked a different way (grilled instead of fried). In yet other circumstances, you may have to cook it yourself or change your order altogether.

Whatever it takes, remember - you're doing it for the health and longevity of your body, so any sacrifice you have to make is well worth it.

To Give Is To Receive

2010-09-08T19:10:00.001-07:00

A look at a few of the many, many benefits of giving.

In a culture that is committed to watching out for number one, giving may seem a thing of the past. But it doesn't have to be. When you consider the benefits that come from giving - both big and small benefits - the decision to open up your wallet and heart to others makes more sense than dollars.

So what are the benefits of living a philanthropic life?

Intrinsic Rewards

One of the most immediate benefits of giving is the knowledge that you're making a difference. Whether you help send a missionary family to Guatemala or help a needy family pay for a corrective surgery for their youngster, financial gifts often have immediate impact that lets you feel good about yourself. And these good feelings aren't centered around you. They're centered around the people you helped and the delight you receive in playing a small part in making life a little bit better for a deserving person, family, or organization.

Sense of Community

The community that gives together stays together. When the people of a community rally together to support a cause - particularly if it's a local cause that will help local residents - a bond takes place. People who give together have a mutual respect and trust of one another, which in turn builds a stronger sense of community. Any time there is a strong sense of community, other perks such as a safer community follow.

No one has ever become poor by giving.
- Anne Frank

Influence

No, your charitable gift shouldn't put you in a position that allows you to call the shots. (That isn't charitable giving.) But your gift does put in you a position to influence people. When others in your community learn that you gave to a particular cause or organization, they, too, are encouraged to give to those organizations that mean the most to them. Your gift can also be used as a training tool to teach your children the necessity and benefits of regular gifts. By raising the next generation of givers, you play an incredible role in supporting your community for years to come.

Tax Relief

While it may not be the most respected benefit of giving, the tax benefits of donating are often enough to get even the biggest Scrooge to consider a financial gift. The tax benefits of a charitable gift vary depending on a number of variables, but almost all charitable gifts help ease the burden you feel during tax season each year. Gifts that can result in tax benefits include financial gifts as well as donations of clothing, furniture, and automobiles to charitable organizations.

Longer Life

Believe it or not, research has proven that giving prolongs your life. In one study, the gift of time was shown to increase an individual's lifespan despite his or her health. So if you're interested in living life to the fullest and longest, give a little time and get ready to get some back. From volunteering at a homeless shelter to mowing a disabled neighbor's lawn, your gift of time and energy will be returned to you many times over.

It Takes All Sizes

One of the most frequent obstacles to people giving is the thought that a financial gift doesn't count unless it's a large sum of money. However, that idea couldn't be farther from the truth. Every gift counts, regardless of whether it is $7 or has seven figures. The most important thing is that you're looking beyond yourself and giving to a cause or organization that is in a position to do the most good for the most people.

Determining which organizations to support takes wisdom (you don't want to throw your life savings at every organization that knocks at your door), but once you determine what you choose to support, give regularly. Because your gift matters!

Going, Going, Grapefruit!

2010-09-06T21:10:00.000-07:00

Gaining an appreciation for the wonderful, round grapefruit.

Even a sliver of grapefruit can make your eyes squint and your mouth pucker. But if you're sidestepping grapefruit because of its tartness, you're also sidestepping an array of health benefits.

Why should you start tossing a little grapefruit in your daily diet? It's as easy as APC.

Antioxidants

In the health world, few words get as much applause and attention as "antioxidants." And grapefruits are filled with the stuff. In addition to giving grapefruit its pretty pink and red color, the antioxidant lycopene is responsible for fighting runaway cells (free radicals) that have the potential to damage cells and cause cancer.

As grapefruit juice contains some of the highest levels of antioxidants (along with grape, apple, and cranberry juice), you can get your grapefruit-based antioxidants in liquid form. Regardless of whether you eat or sip on your antioxidants, getting plenty of grapefruit in your diet gives you an advantage over a number of cancers.

Pectin

A type of fiber found in grapefruit, pectin's main benefit isn't keeping you regular. It's keeping you out of the long reach of high cholesterol. A number of studies have found that the pectin found in any kind of grapefruit lowers bad cholesterol (low density lipoprotein cholesterol). If you eat red grapefruit, you'll also enjoy the benefit of reduced triglycerides - the chemical form fat takes on in foods and in your body.

Along with pectin's magical ability to lower cholesterol levels, it also helps reduce cholesterol's effects on the arteries. In other words, eating grapefruit or drinking grapefruit juice can help your arteries avoid the narrowing that occurs when excess cholesterol and fats build up inside the artery walls, a process that leads to heart disease, the number one killer of men and women in America.

C

Everyone hails the high vitamin C content of oranges, but did you know that grapefruits also contain this essential vitamin? With enough vitamin C in your system, you can battle a number of conditions with confidence, from the common cold to cancer. Chowing down on a vitamin C-filled grapefruit can also reduce the severity of asthma, arthritis, and other diseases that are brought about by inflammation.

With so many wonderful reasons to grab a grapefruit, it only makes sense to add some pink and red to your diet.

Keep Away from Medicines

Though grapefruit juice has a number of health benefits, it isn't for everyone. If you take medication on a regular basis, you may need to avoid grapefruit juice as it can modify how much medicine gets in your bloodstream.

Normally, enzymes lining the small intestines destroy a certain portion of the medication you take, causing only a limited amount from making its way to your blood stream. However, grapefruit juice wields the power to prevent your intestinal lining from working appropriately. When grapefruit juice keeps these enzymes from doing their jobs, you wind up with an extremely large amount of medicine in your body, which can be dangerous.

Certain medications that treat high cholesterol, seizures, depression, high blood pressure, and abnormal heart rhythms are all likely candidates for this frightening effect. If you're taking any of these medications, talk with your physician before drinking grapefruit juice with, before, or after taking your medication.

If you're stuck on grapefruit juice, ask your physician if there is an alternative medication that can be taken safely with grapefruit juice.

Do You Need A Life Coach?

2010-09-05T09:12:00.001-07:00

Feel a bit confused by life? Want to get a handle on it all, but don't know where to get started? You may need a life coach.

A fairly recent phenomenon, life coaches gain applause in some circles and ridicule in others. If your life seems to be falling apart, the thought of a life coach may come with a mixture of appeal and embarrassment. After all - shouldn't you be able to get over this by yourself?

What can you expect from a life coach, and is it the best option? Or is it better to get your stuff together on your own? Keep reading to get a quick introduction to the services provided by a life coach and how you may benefit from having one on your side.

A life coach does for the rest of your life what a personal trainer does for your health and fitness. -Elaine McDonald

What Is a Life Coach?

Put simply, a life coach helps get you ready for the future. Whereas therapists work you through the errors of your past, a life coach is only concerned with the past as much as it helps him or her determine an appropriate path for your future. They're much more interested in the present and future.

Some life coaches have backgrounds in psychology, which helps them understand the best way to motivate you. Others are certified through organizations such as the International Coach Federation. Still others have lived full lives and feel they have the experience needed to set other people's life on track. Regardless of their training or experience, all life coaches try to get you where you want to be faster than you can get there on your own.

What Services Does a Life Coach Provide?

One of the first questions you're likely to encounter from a life coach is, "Where do you see yourself in one, five, or ten years?" From relationships to personal growth to career choices, life coaches offer guidance and assistance in making better decisions and ultimately leading a fuller, happier life. They do it by teaching specific stress-reducing techniques that meet your exact needs. They do it by holding you accountable. They do it by pushing you to take Gandhi's advice and be the change you want to see.

If the first change doesn't work, the life coach will quickly guide you to another technique. But not before a close inspection of the failed methodology. Doing this determines the cause of the failure and helps you avoid this same downfall with other techniques. The trial-and-error process is largely led by you, so you have ownership over your own improvement, while the life coach is simply an aide to your betterment.

Do you suffer from severe depression or another mental health issue? A life coach is not the route you should take. Though you may think a life coach could help pull you out of the pit of despair, you require a more medically based approach for appropriate care.

Who Needs a Life Coach?

Practically everyone is a candidate for using a life coach. However, if you feel like you keep making the same bad decisions, wish you could do something to bring about more permanent happiness, desire to feel more at peace with your life, or would like to pump up the passions in your life, you're more likely to gain the most benefit.

Of course, like any good coach, a life coach doesn't make the changes in your life for you. He or she simply makes suggestions on ways to improve. So if you're not going to follow through on a life coach's advice, you are not a good candidate for a life coach, regardless of how discontent you may be with your life. Also, hiring a life coach can be very expensive, so this is open only to those with a good bit of expendable income at their disposal.

Incorporating Kids Into Your Exercise Routine

2010-09-04T07:54:00.000-07:00

...without going out of your mind.

If you've got young kids, you may find it challenging to set an exercise routine and stick to it. You can't leave the house without them and if you don't have a sitter to watch your kids or you try exercising at home, then they run underfoot, begging for your attention.

If this sounds like you, you need some ideas on how to incorporate your kids into your daily exercises - rain or shine. After all, what better way is there to spend time with your children than teaching them the importance of good health?

On the Outside

When the weather permits, there are great ways to exercise with your kids outdoors. The most convenient might be to take a walk or run outside. For parents with toddlers, grab the stroller and head around the block a few times. Some strollers are made for running and kids love to feel the breeze and see the scenery fly by. If you have an infant, they usually love to be outdoors snuggling close in a baby carrier, while you go walking or hiking on a nearby trail.

Another great outdoor activity to do together is bike riding. This is something you can do with young or old kids. With young children, a wonderful piece of equipment for any family is a bike trailer. You can ride your bike at any speed and your children sit in the trailer enjoying the breeze. If your kids are old enough, you can each ride your own bike, developing your child's confidence and well-being at the same time.

Some of the best exercise is child's play!

During the hot summer months, if you have access to a swimming pool, take advantage! Water gives you a great chance for exercise also. Swimming is one of the best exercises for all shapes and sizes. If you don't like to swim around, just chasing your kids around the water or walking in shallow water are better than nothing.

If you have older kids, take a trip to the neighborhood park for a game ofbasketball or tennis. Or get a group of kids and parents together and play a round or two of soccer or football. Besides being great exercise opportunities for everyone, these create great memories and bonding experiences for everyone involved.

Keep It In

When the weather is cold or rainy, you shouldn't count exercise out. Instead, either get to the gym for some complimentary babysitting while you get your own workout time or try the following at home:

Dancing. One thing both kids and parents enjoy together is dancing. Turn up your favorite dance tunes and get moving! Enjoy yourself and let loose, and don't worry about looking silly, because no one is watching! If you can't really dance, then just do some repetitive aerobic moves in sync to the music.
Lifting. If you have toddlers, a great strength-building exercise is lifting. Lift your child up in the air as many times as you can. They love it and your body says "Thank you" with each lift. Then get on your back on the floor and place your child on your legs and lift your legs as high as you can. Repeat these moves a few times and you'll start to feel the burn.
Watching. These days you can buy workout videos for you and your kids to do together. What kid doesn't like watching a movie? Now you can get them off the sofa and start moving to the workout together.
Playing. An entertaining new workout for all ages is using the wii video games to get moving. With the wii system, you can play all kinds of sports, from tennis to baseball to bowling, in the comfort of your living room.

With these indoor and outdoor exercise ideas, your kids are no longer a good excuse to not work out. Now that your excuses are gone, how will you get fit?

Fight Depression With Food

2010-09-02T10:21:00.001-07:00

Open your mouth and get ready to smile!

Depression is one of the most misunderstood conditions. While it is a frequent cause of suffering, many people who live with depression are embarrassed of their condition. Because of this, they're often hesitant to seek help.

If you find yourself suffering from the effects of depression, you don't have to suffer alone. And you may not have to take specialized medications, either. In fact, your kitchen cupboard may house everything you need to overcome bouts with depression. Read on to learn about a few foods that will help you overcome your struggle with depression on a daily basis.

Fish

As if omega-3 fatty acids didn't have enough benefits (it has been found to fight against heart disease and even Alzheimer's disease), it seems this fishy sounding, heaven-sent oil also helps ward off depressive bouts. According to a 2002 study, participants who downed a gram of fish oil every day during the study cut their depressive symptoms in half. More fish anyone? (On top of getting omega-3 fatty acids from tuna and salmon, you can also pick some up by grabbing a handful of walnuts or flaxseed.)

Oats

When you need a brain boost and a mood equalizer, nothing does it better than whole-grain oats. Filled with vitamins B6 and B1 and folic acid and available on practically every shelf at the grocery store, whole-grain oats put you on the fast trek to improved mental health. At the same time, you'll also enjoy lowered cholesterol, reduced risk for heart disease, and improved immune response when your body finds itself up against a nasty infection.

Rice

With plenty of vitamins and folic acid, rice is a great way to regulate your mood over time - but you've got to stick with brown rice. Because brown rice is a low-glycemic food, it causes glucose (sugar) to make its way into your bloodstream slowly and surely, preventing you from having those miserable mood swings that come from sugar lows. Since you can slip some brown rice in practically any meal, it's easy to make sure you get plenty of the brown goodness!

Cabbage

It may not make its way to your dinner plate too often, but if you're battling with depression, a serving or two of cabbage may be just what your mental health ordered. One of the ways it helps you fend off depression is by also fighting stress. More cabbage means less stress, less worry, less anxiety, less depression. So slip some in your salad today, and watch your stress and depression melt away!

Canola

Okay, so you probably aren't going to drink a quart of canola oil, but if you get desperate enough, you just may. Because multiple studies have shown that depression is more common in individuals with low levels of vitamin E. Since canola oil is rich in vitamin E, it's a good idea to reach for the bottle of canola when cooking up your next meal.

Two Steps Forward, One Step Back

If you're struggling with depression and plan to fight it with your fork, you should also be leery of foods that can cause you to sink deeper into depression. Some of the most dangerous foods to your mental health include the following:

food with lots of fat
food with lots of sugar
food and drink high in caffeine
food with low nutritional value

In other words, your tendency to head to a fast food restaurant and top it off with a quart of ice cream won't do your mental health any good. Rather, it will do just the opposite.

Obesity: Nature Vs. Nurture

2010-09-01T08:57:00.000-07:00

Are there answers to the great obesity debate?

For a long time, there was no question regarding the cause of obesity. It was accepted that people who did not watch what they eat and never got physical exercise were putting themselves at great risk for becoming overweight or obese. And then medical science stepped in, evaluated the various cause of obesity, and found that some people may be genetically disposed to becoming overweight or obese.

So what is the real answer? Is obesity brought on by genetics or what the individual eats and how much exercise he or she gets?

Nature

Much ado has been made recently over the finding of what has been politically incorrectly named the "Fat Gene." Supposed to indicate an individual's likelihood to wind up obese, the fat gene is at once a major scientific breakthrough and the cause of heartbreak for everyone found to have inherited this seeming inescapable fate of obesity.

However, this new finding isn't the only known reason for an individual becoming obese. There are a handful of other conditions that normally lead to an individual gaining weight, often to the point of obesity. One of the most common is hypothyroidism. When the thyroid gland in your neck isn't working properly, your body doesn't make enough of a chemical that helps control the amount of energy it uses. As a result, you don't burn enough calories to maintain a healthy weight, making it easy to become overweight or obese.

Nurture

According to the U.S. Centers for Disease Control and Prevention, obesity comes down to a simple formula: bringing more energy into your body than you're burning off over a long period of time. So when you eat more calories than you burn off during the course of a single day, you may not wind up gaining weight. But do this day after day, month after month, year after year, and you will be on the path to weight gain and potentially obesity. Work hard to burn more calories than you eat, and you should be able to maintain a healthy weight.

Regardless of any conditions that may make someone predisposed to weight gain, with enough work, many are able to maintain control of their weight. In fact, research has found that even individuals with the fat gene are given the upper hand against obesity if they're willing to spend 60 minutes a day exercising, and medication for hypothyroidism helps improve the condition and make exercise more effective.

Together at Last

Though nature and nurture put an individual at risk for becoming obese, the combination is a guaranteed recipe for obesity. So if you find yourself living with a condition that puts you at risk for obesity, the fastest way to gain weight is to ignore your condition, eat whatever you want (whenever you want), and never exercise.

Other Gaining Conditions

In addition to hypothyroidism and the "fat gene," the following conditions have also been linked to obesity:

Brain tumor - specifically, a brain tumor in the part of the brain responsible for controlling your appetite or how much energy your body uses.
Cushing's syndrome - this is the name for a condition that causes the body to make too any chemicals that are in control of your body's use of sugars and fats.
Insulinoma - occurs when a pancreatic tumor causes the pancreas to create excessive amounts of insulin, a process that results in more sugar being turned to fat.
Polycystic ovary syndrome - caused by the growth of cysts in the ovaries, this condition results in women not ovulating on schedule. Whereas the other conditions listed are clearly linked to obesity, researchers are unsure whether this comes first or whether it is caused by obesity.

Bad Breakfast Foods

2010-08-30T06:06:00.001-07:00

A fattening, unhealthy look at some of the worst foods you can eat for breakfast.

Mama always told you that breakfast is the most important meal of the day. But if you breakfast is brimming with butter, lard, and sugar, you may be putting your body at a disadvantage. Which breakfast foods are stuck to the bottom of the barrel for nutrition? Read on to find out.

Doughnuts

You knew it was coming, so may as well get it over with. Whether glazed, powdered, or cream-filled, doughnuts were made to be delicious ways to begin or interrupt your day. What they were not created for was to be a healthy way to get your day started right. Many companies have made it their mission to create the ultimate healthy doughnut, but every attempt has come off less tasty than the original. Instead of settling for something that tastes less than the best, leave doughnuts of all shapes, sizes, and health on the shelf.

Kids' Cereals

You never want to grow up. You love your big-kid toys and your big-kid video games, and you're still eating the same cereal you were when you were in elementary school. Unfortunately, those brightly colored, sugary sweet cereals have not become any healthier over the years. In fact, researchers from Yale University state that these kid-friendly cereals that are full of sugar and artificial flavors are usually less healthy than any cereals made for adults. So if your kids are eating the same colorful cereals as you, you'll all need to change. Instead, look for something with four grams of fiber and less than four grams of sugar per serving.

Energy Bars

They're crammed full of protein and go-get-em, and they fit in the palm of your hand. So what's the problem? The problem is that alongside all that energy-boosting protein, there is also a lot of fat and calories. If you don't spend adequate time each day to get rid of these extra fats and calories, your whole body is going to feel the extra pounds piling on. Instead of grabbing an energy bar for breakfast, only eat them right before or after an intense workout. That way you're keeping your body fueled properly, but you're also burning off most of the stuff you don't want stuck to your hips.

Front Seat Foods

The mother of all bad breakfast foods is breakfast on the go. While fast-food breakfast is convenient and relatively inexpensive, it is also one of the worst ways to fill your stomach in the morning. Some of the most common options are sausage or chicken biscuits; biscuits and gravy; or bacon, egg, and cheese biscuits. Make any of these items at home and you'll be on the border of unhealthy. Pick them up at a fast-food restaurant and you're guaranteed a dose of artery-slowing, fat-producing food, served in a Styrofoam carton with a side of orange juice. And no, the 100% natural orange juice doesn't magically turn gravy into a harmless or healthy substance.

Runners Up

Think your breakfast doesn't need a facelift just because your favorite fattening breakfast treat snuck by without making the list? Think again. Here are a few other fattening breakfast foods to avoid.

Sausage: Just as high in fat as it is in flavor, sausage can put a hurting on your good health.
Pancakes: Whole-wheat pancakes aren't too unhealthy, but out-of-the-box pancakes doused in syrup is anything but healthy. In fact, anything doused in syrup is a bad idea.
Ham: For all the reasons to avoid bacon and sausage, keep your salivating mouth away from ham. Tastes great, more filling for your waistline.

Fighting Allergies And Asthma Naturally

2010-08-26T19:15:00.001-07:00

Overall, a person's lifestyle can effect their health in many ways - typically, the American diet promotes systemic inflammation through imbalances of omega-6 and omega-3 pathways. In other words, the Western diet consists of too many omega-6 fats and not nearly enough omega-3 fats. Omega-6 fats are found in almost every food you eat and are especially high in margarine, vegetable, canola and soybean oils. Omega-3 fats are found in fewer foods such as green leafy vegetables, walnuts, flax meal and oil and cold water fish (salmon). The average American consumes omega-6 oils 20 to 30 times more than omega-3 oils, and this ratio should be more in line with 2-4 to 1. Also, the American diet consists of too many processed foods loaded with high-glycemic sugars and unhealthy fats like trans fats derived from partially hydrogenated vegetable, canola and soybean oils.

A poor diet and lack of exercise promotes weight gain and increased body fat storage, especially around the midsection. Central (intra-abdominal) fat cells produce chemicals (cytokines) that promote systemic inflammation similar to omega-6/omega-3 imbalances. Together, these factors induce a systemic environment prone to inflammation and disease including heart disease, diabetes and various cancers in conjunction with other conditions like allergies and asthma - those suffering from seasonal allergies and chronic asthma are predisposed to inflammatory reactions producing symptoms such as runny noise, watery eyes, sneezing, post-nasal drip, bronchial congestion, coughing, wheezing and difficulty breathing.

Here are some tips that you might want to consider and speak to your healthcare provider about. It is important to speak to a qualified healthcare provider regarding dietary, exercise and supplementation before commencing. Various supplements can interfere with prescription or over-the-counter medications, as well as various medical conditions.

Some basic tips to help fight allergies and asthma

Lose the midsection - Generally, a waist circumference measured at the belly button, more than half your height in inches is a red flag. Example: a 64 inch (5'4") tall person should have a waist measurement less than 32 inches.
Eat Right- eliminate processed foods including fast foods and beverages (sodas sweetened fruit juices). Eliminate high-glycemic sugars and white flour, and stay away from high-fructose corn syrup and trans fats (partially hydrogenated oils). Eat a well-balanced diet including whole foods, grains, nuts, plenty of fruits (especially berries) and vegetables, and quality proteins and fats.
Stay away from wheat, barley and rye, if allergic to gluten.
Drink green, white and black teas.
Exercise: incorporate an aerobic and weight training exercise plan based on your particular ability and medical situation.
Use a natural nasal spray that contains saline and xylitol (see below).Take a broad-spectrum multiple vitamin and mineral supplement.
The following supplements may prove beneficial in reducing inflammation and relieving various allergy and asthmatic symptoms: If you are taking medications, check with your doctor or pharmacist for possible interactions before taking any supplement.

Vitamin C and bioflavinoids (500-1000 mg - 2 X day)
Quercitin (250-500 mg - 3 X day)
Boswellia or boswellic acid (300 mg - 3 X day)
Fish oils (EPA/DHA) - (1000 mg - 3 X day)
Flaxseed oil (cold pressed) - (1 tbsp - 1 X day)
N-acetylcyteine or NAC (500 mg - 3 X day)
Butterbur - make sure that this product is UPA-free (unsaturated pyrrolizidine alkaloid) - (50-75 mg - 2 X day)

Nasal Spray: I recommend using Activated Nasal Mist by Now Foods to help reduce nasal and sinus irritation.

Of course, seeking the help and guidance of a qualified healthcare provider who specializes in functional medicine, is always recommended because one size does not fit all; however, the above suggestions may prove beneficial.

Dr. Sardone

Health Benefits Of Green Tea

2010-08-25T19:59:00.000-07:00

It's difficult not to gush about green tea.

More than a decade's worth of research about green tea's health benefits -- particularly its potential to fight cancer andheart disease -- has been more than intriguing, as have limited studies about green tea's role in lowering cholesterol, burning fat, preventing diabetes and stroke, and staving offdementia.

"I believe in green tea based on everything written about it," says Katherine Tallmadge, RD, LD, a nutritionist and spokeswoman for the American Dietetic Association. "Green tea, white tea, black tea -- I like all of them."

Still, real-world evidence is lacking; most of the consistent findings about green tea's health benefits have come out of the lab.

The few large-scale human studies that have focused on green tea's impact on heart disease and cancer are promising, but many of those were conducted in the East, where green tea is a dietary mainstay. The outcomes are likely influenced by other lifestyle factors such as high consumption of fish and soy protein, says cardiologist Nieca Goldberg, MD, a spokeswoman for the American Heart Association and medical director of the New York University Women's Heart Center.

But Goldberg agrees with other health professionals: green tea has important antioxidants and compounds that help in maintaining good health.

Green Tea's Powerful Antioxidants

Green tea's antioxidants, called catechins, scavenge for free radicals that can damage DNA and contribute to cancer, blood clots, and atherosclerosis. Grapes and berries, red wine, and dark chocolate also have potent antioxidants.

Because of green tea's minimal processing -- its leaves are withered and steamed, not fermented like black and oolong teas -- green tea's unique catechins, especially epigallocatechin-3-gallate (EGCG), are more concentrated.

But there's still a question of how much green tea you need to drink to reap its health benefits. EGCG is not readily "available" to the body; in other words, EGCG is not always fully used by the body.

"We must overcome the issue of poor bioavailability [and other issues] in order to get the most out of their benefits," says Tak-Hang Chan, PhD, professor emeritus in the department of chemistry at McGill University in Montreal. Chan has studied the use of a synthetic form of EGCG in shrinking prostate cancer tumors in mice, with success.

Green Tea vs. Cancer

Marji McCullough, ScD, RD, the American Cancer Society's strategic director of nutritional epidemiology, says human studies haven't yet proven what researchers like Chan have discovered in the lab: green tea's EGCG regulates and inhibits cancer growth and kills cells that are growing inappropriately.

"Epidemiologically, one of the challenges is finding populations that drink enough green tea and have for a long time," she says. "With cancer, it's always difficult to find the exposure time," or the point at which cancer cells begin to develop.

Still, it's difficult not to be intrigued by a few human studies that have shown that drinking at least two cups of green tea daily inhibits cancer growth.

One of them, a study conducted in Japan that involved nearly 500 Japanese women with Stage I and Stage II breast cancer, found that increased green tea consumption before and after surgery was associated with lower recurrence of the cancers.

Studies in China have shown that the more green tea that participants drank, the less the risk of developing stomach cancer, esophageal cancer, prostate cancer,pancreatic cancer, and colorectal cancer.

Finally, a recent analysis of 22 studies that probed the correlation between high tea consumption and reduced risk forlung cancer concluded that by increasing your daily intake of green (not black) tea by two cups may reduce the risk of developing lung cancer by 18%.

Is Green Tea Good for Your Heart?

It seems to be, but there are conflicting results of a few epidemiological studies conducted in the East and West.

In a study that involved 500 Japanese men and women, researchers found that drinking at least four cups of green tea every day may be related to the reduced severity of coronary heart disease among the male participants.

A Dutch study of more than 3,000 men and women found that the more tea consumed, the less severe the clogging of the heart's blood vessels, especially in women.

As Goldberg suggests, lifestyle and overall diet are critical to the outcomes of these studies.

But green tea's antioxidants are dilators, she says, because they improve the flexibility of blood vessels and make them less vulnerable to clogging -- and antioxidant-rich blueberries and pomegranates do the same.

"I think people should know these are important studies, that everyday foods that are an option may actually have health benefits," Goldberg says. "I think green tea, because of its antioxidant value, may have heart benefits, but it's not something we regularly prescribe to people, because there isn't as much evidence as there is in exercise's ability to improve heart health."

Green Tea and Weight

Green tea and its extract have been shown to fight obesity and lower LDL "bad" cholesterol -- two risk factors for heart disease and diabetes -- but in very limited studies. One study in the Netherlands and a study in Japan showed that green tea did both.

In the Dutch study, participants who drank caffeinated green tea lost more weight, but even those who typically drank the decaf variety saw a decrease in their waistlines and body weight. Researchers speculated that the caffeine helps with fat oxidation.

In the Japanese study, 240 men and women were given varying amounts of green tea extract for three months. Those who got the highest amount lost fat and weight and had lower blood pressure and lower LDL "bad" cholesterol.

Green Tea Straight Up

Taking weight loss supplements that contain green tea extract probably won't hurt, unless you have liver problems.

But the best way to get the most out of green tea -- even if your main goal is losing weight -- is to drink it.

"Taken altogether, the evidence certainly suggests that incorporating at least a few cups of green tea every day will positively affect your health," says Diane McKay, PhD, a Tufts University scientist who studies antioxidants. "It's not going to cure anything and it shouldn't be consumed as a drug, but it can complement the rest of the diet."

McCullough bears the same reminder: eat your fruits, vegetables, grains, seeds, and nuts -- and go ahead, drink as much green tea as you want.

"I don't think it can hurt to drink it. I'd focus on dietary sources rather thansupplements because there are several compounds in green tea that might need to be consumed together. We just don't know yet," she says.

By Julie Edgar

Protein Packed Diet

2010-08-24T08:12:00.001-07:00

The who, what, when, where, and why of a high-protein diet. Thinking of hitching your wagon to a new weight-loss craze? In case you haven't heard about the pros of a protein-rich diet, listen up! Adding some protein (quite a bit of it, actually) can help you lose a little weight. But how does it really work, and is it for you?

The Protein Plan

A high-protein diet's main goal is to help you lose weight. Whereas the typical diet consists of 10 to 15 percent of all calories coming from protein, a high-protein diet demands as much as half of your calories come from protein. As a high-protein diet changes your eating habits, it can also change your metabolism.

If you stop eating sufficient carbohydrates and other nutrients, your body can stop burning food for fuel and will instead begin to use your own fat as fuel. This can result in rather rapid weight loss, which sounds pretty good to anyone looking for a quick fix. Unfortunately, this fast and furious pound shedding isn't experienced without some side effects. Irritability, heart palpitations, kidney trouble, headaches, and other problematic symptoms can all result from a diet high in protein and low in other nutrients.

The Protein Participant

When followed for short periods of time, a high-protein diet is usually safe for otherwise healthy adults. However, anyone with kidney or liver disease should avoid high-protein diets, as they put excessive stress on the body's waste removal system, a system that is already damaged due to kidney or liver disease.

High-protein diets are also not ideal for people with high cholesterol or are already at risk for heart disease. Since some foods packed with protein also come with a fair amount of cholesterol and fat, adding even more of these foods into your diet isn't a good idea.

The Protein Predicament

While a high-protein diet may help you lose weight, it is doing it with the same problem that many diets have. Instead of encouraging a healthy, well-rounded diet filled with various foods, a high-protein diet leans heavily on protein-rich foods. As a result, other foods, such as those that are high in carbohydrates, become neglected. Though reducing carbohydrate intake in most people is fine, a drastic reduction in the consumption of any vitamin, mineral, or nutrient is never good for your body.

If you're set on going with a high-protein diet, be careful not to neglect other foods in the process. That way, you'll be more likely to get the results you seek without damaging your body along the way. You should also consult a dietitian to find out the most efficient and healthiest ways to up your protein intake. After all, your goal is to lose weight - not your good health!

Finding the Protein

Looking for a nice piece of protein that will help in your quest for a thinner you? Look no farther than your local butcher! Just remember these tips to make sure your protein won't work against your waistline.

Tip 1: White Poultry Is Good Poultry. Few foods provide the same protein punch as a good piece of chicken - at least not for the money. Just make sure you go for the white meat. Dark meat may be juicier and tastier, but it also comes with added fat. You may also want to cut off the skin, as it has some of that undesirable saturated fat.

Tip 2: Steak Should Be on the Menu. The ultimate protein-rich food is steak. When chosen properly, a lean piece of steak tastes fantastic and gives your body the protein it craves. When chosen poorly, a fatty piece of steak will give your body the protein you seek, but it will be marred by unwanted fats.

Tip 3: A Fish a Day. People in Asian countries have long touted the health benefits of fish. One of the perks of eating fish is the great amount of protein in each bite. Combine that protein with the fact that fish is usually very low in fat, and you've got a protein source that will never do you wrong!

Curry Rubbed Salmon with Napa Slaw

2010-08-22T19:24:00.000-07:00

Broiling makes the salmon golden brown without adding fat. To get the best color and a crisp coat, don't turn the fish over while cooking; it will still cook all the way through without this extra step.

Per serving: 597 calories; 45 g protein; 20 g fat; 57 g carb; 6 g fiber
Ingredients

Serves 4
1 cup brown basmati rice
Coarse salt and ground pepper
1 pound Napa cabbage (1/2 head), thinly sliced crosswise
1 pound carrots, coarsely grated
1/2 cup fresh mint leaves
1/4 cup fresh lime juice, plus lime wedges for serving
2 tablespoons grapeseed oil
4 salmon filets (6 ounces each)
2 teaspoons curry powder
Directions

In a large saucepan, bring 2 cups water to a boil; add rice. Season with salt and pepper, cover, and reduce heat to medium-low. Cook until tender, 30 to 35 minutes.
Meanwhile, in a large bowl, combine cabbage, carrots, mint, lime juice, and oil; season with salt and pepper. Toss.
Heat broiler with rack set 4 inches from heat. About 10 minutes before rice is done cooking, place salmon on a foil-lined rimmed baking sheet. Rub salmon with curry, and season with salt and pepper. Broil until just cooked through, 6 to 8 minutes. Fluff rice with a fork and serve alongside salad and salmon.

-From Body+Soul, March 2008

Brown Bag It!

2010-08-21T09:26:00.000-07:00

Bringing a brown-bag lunch to work has many benefits: Not only do you get foods you like but you can control your portion sizes, boost your nutrition, and save yourself a lot of time and money.

“The benefits of a healthy lunch are enormous,” says Joan Salge Blake, MS, RD, LDN, a spokeswoman for the American Dietetic Association and a clinical associate professor of nutrition at Boston University. When you pack your lunch yourself, you can choose nutritious foods rather than resorting to buying a fat-laden burger and fries, greasy pizza, or other fast food. Portions are more realistic when you bring a brown-bag lunch instead of ordering from a restaurant — and portion size is important because overeating, in addition to eating unhealthy foods, can put you at risk for many illnesses.

There are other advantages as well. “A brown-bag lunch is definitely cheaper, when you think about how much you would spend to go out to lunch every day,” says Blake. “Multiply the price of eating out by five and it’s unbelievably costly.” Brown bagging also makes for an easy lunch and is a timesaver. “By the time you go out, order a sandwich at the deli, come back and eat it,” adds Blake, “that's a lot of wasted time.”

Leftovers and Other Easy Options

Blake likes to cook extra food for dinner and then wrap the leftovers for a healthy lunch the next day. It doesn’t have to be exactly the same meal, she says. You can cut up leftover broiled chicken and roasted vegetables and add them to a salad. Or you can use the chicken and the vegetables in a sandwich on whole-grain bread or stuff them into a whole-wheat pita pocket. “When you cook dinner,” Blake advises, “double or triple the amount of vegetables you would normally make so you’ll have leftovers to make an extra-healthy lunch the next day.”

Lunches should contain some whole grains and some protein — protein in particular makes you feel full. And, Blake adds, “you need a little fat because fat makes food stay in the stomach longer, and it also gives you that feeling of fullness.”

People rarely eat enough fruits and vegetables, so always include them in your brown-bag lunch, Blake advises. “If you don’t make them part of lunch,” she says, “cut up carrot and celery sticks and pack them for a snack.” You can also pair low-fat cheese with cut-up fruit rather than crackers.

In winter, one of Blake’s favorite healthy lunches is a hearty bean soup that she makes at home on the weekend. “Making soup is not as difficult as people think,” she says. “You can make a satisfying bean soup with a can of diced tomatoes, a can of mixed vegetables or a bag of frozen vegetables, a couple of cans of beans, and low-sodium chicken broth. Accompany your lunch portion with a whole-grain roll, a piece of low-fat cheese, and some fruit, and you have a quick and inexpensive lunch that’s full of nutritious food.”

“Yogurt can also be a good part of any lunch,” Blake says. “A cup of yogurt isn’t a meal in itself — you’d be hungry pretty soon afterward. But it’s a great addition to lunch at work.” Add some whole grains or cereals or fresh fruit to your yogurt and it will be an even healthier addition. Also, low-fat yogurt contributes some dairy, which should be incorporated into your diet as a matter of course.

Tips for Lunches That Travel

Here are more suggestions on making brown-bag lunches:

Be prepared. Make your lunch the night before. In the morning before work, all you have to do is reach in the refrigerator and grab it.
Assemble at work. Keep the bread and the filling in separate containers until you’re ready to eat. That way your sandwich won’t get soggy. If you like tomatoes on your sandwich, slice them and pack them separately. Add them to the sandwich just before you’re ready to eat.
Make a hot meal. If you have a microwave at the office, pack your lunch in microwave-safe containers. “Today’s neat plastic containers with dividers are not only microwavable but also reusable,” Blake says.
Be creative. You’ll tire of lunch if you bring the same thing every day. Shake things up: Have a salad one day, soup and a sandwich another — and don’t forget the leftovers. Dinner menus usually change from day to day, so using leftovers from dinner a couple of times a week is an easy way to add variety.

It doesn’t take much effort to pack a healthy lunch to take to work, and it has many benefits, including saving you time and guaranteeing that your lunch will be nutritious. Also, the menu is sure to be one that you like.