You need to find your own reasons to run. There are many obvious reasons, health benefits, weight loss etc but only you can decide, because if you dont have a good reason to run you won't stick with it. If it's for the aforementioned reasons, they are not enough, any form of exercise will accomplish that. and maybe thats what you need, a variety, and running can be part of it. Running, especially competitive running, needs some other motivating factors. You can run recreationally to meet new people and exercise. You can race for new challenges and a sense of accomplishment (and charity reasons). It should be an inner drive reason.
Personally I run because I love running on city streets. I love the challenge of pushing myself and finding out how far I can go. It's also a form of stress relief and I enjoy the runner's high afterwards.
In running you are ultimately dependent only on yourself. It is your own discipline that makes you run, and that provides the benefits you reap. Running will increase your pride in yourself, and improve your relationship with your body. You will surprise yourself with your capabilities and reserves, achieve more than you thought possible.
Running gives you time to yourself. Even running with others you are essentially alone. You will be more in contact with the world around you, in all weathers and all lights, and more with yourself. Running gives you a space to yourself, a time to think, to muse, an active form of meditation. I originally started running for health reasons, I now run for all of the aforementioned reasons.
Running is the classical road to self-consciousness, self-awareness and self-reliance. Independence is the outstanding characteristic of the runner. I'm learning the harsh reality of my physical and mental limitations when I run. I've learned that personal commitment, sacrifice and determination are one of my means to betterment. I get my promotion through self-conquest.
Wednesday, August 31, 2011
Sunday, August 28, 2011
5 Easy, Low-Fat Cooking Methods and Recipes
Broiling
Why do it: Because it doesn't require cooking oil, broiling is a great way to cook healthfully. It works particularly well with thin, lean cuts of meat like chicken cutlets, thin cuts of pork, and fish, which cook through before they dry out. Low-fat cuts sometimes lack flavor, so you may want to compensate by using a marinade, a glaze, or a spice paste (try hoisin sauce or rice vinegar). A plus: Less than 10 minutes of a broiler's intense heat creates something that's too often lacking in low-fat cooking―a crispy crust.
What you need: A broiler pan. It has two parts: a slotted tray and a pan the tray rests on. The slots siphon off any fat that drips off the food. If you don't have a broiler pan, you can place a wire rack on a rimmed baking sheet. To avoid hours of soaking and scrubbing, line the pan or sheet with foil.
Tip: To reinforce the flavor of the marinade or glaze, baste the food frequently during broiling using a pastry brush or a paintbrush (a new one, of course). If you're serving the liquid with the meal, be sure to set some aside before you baste so you don't contaminate the cooked food with bacteria from the raw meat.
Steaming
Why do it: Steaming has a nutritional advantage besides requiring no fat. "It retains among the highest amounts of nutrients of any cooking technique," nutrition specialist Wendy Bazilian, R.D., says. Steaming creates a closed environment that envelops the ingredients in moisture. It's the ideal technique for fish and vegetables, ingredients that tend to dry out easily. "Usually the paler and whiter the fish, the lower the fat," says Bazilian, who cites halibut, cod, snapper, and sole as examples. The trick is not to let the pan run dry. As a reminder of when to add more water, toss a few marbles or coins into the pan before you add the steamer. The force of the boiling water causes them to jangle; they'll quiet down when the pan dries out.
What you need: The standard steaming setup consists of a collapsible metal basket in a large saucepan with a tight-fitting lid. For a makeshift version, place a small heatproof bowl upside down in a deep pot, add ½ inch of water, and balance a small heatproof plate on top. Place the food on the plate, then cover the pot with its lid. If you steam often and in large amounts, consider a bamboo steamer; its large, stackable trays allow you to steam fish on one layer, vegetables on another.
Tip: Drizzling a few drops of olive oil over steamed food just before serving will impart far more flavor than sautéing the ingredients in an entire tablespoon of fat.
Poaching
Why do it: When you poach, the liquid gives food an exceptionally tender texture, which in turn infuses the liquid with its own flavor. To poach, place chicken or fish in a large, shallow pan, add just enough water or broth to cover it, simmer gently so that only a stray bubble breaks the surface. (If you're making chicken, remove the skin before you poach it: "You immediately cut the fat grams by more than half," says Bazilian)
What you need: A saucepan that's deep enough to submerge the ingredients and a watchful eye, so that only an occasional bubble breaks the surface (otherwise, the meat may become tough).
Tip: Instead of pouring the cooking liquid down the drain, turn it into soup by adding vegetables and perhaps some pasta for substance. Recent research indicates that when people eat soup, they tend to fill up quickly due to the volume of liquid. As a result, they consume fewer calories overall without feeling deprived. "That psychological satisfaction," Bazilian says, "is very, very important."
Wrapping
Why do it: A combination of steaming and baking, this cooking method works splendidly with fish and chicken, which dry out easily, because the paper pouch traps the moisture and the juices. Just place food on a piece of paper, wrap it up, and put it in the oven. When it's ready, as you pull away the crinkly, slightly burnished edges of the parcels, you'll feel almost as if you're unwrapping a healthy gift.
What you need: Waterproof and oven-safe, parchment paper is the perfect packaging for this cooking method (look for it near the plastic wrap). Don't substitute wax paper, which shouldn't be directly exposed to heat. If the seams start to unfold as soon as you let go, use a lemon half or a carrot as a paperweight.
Tip: The ingredients for a parchment package are limited only by your imagination. Use a different fish. Add some olives. Try asparagus instead of fennel, potatoes in place of beans. Whatever your creation, include a variety of colors as well as some fresh herbs, finely chopped garlic, or thinly sliced fresh ginger.
Pureeing
Why do it: When you puree vegetables, they go from ordinary to velvety with the touch of a button. Pureeing involves two basic steps: simmering the vegetables (say, squash or broccoli, sweet potatoes or cauliflower) until they're tender, and blending them with broth until they're smooth. Adjusting the amount of broth determines whether you end up with a soup or a side dish. If you want to put a little olive oil in your puree, fine. Bazilian explains that eating low-fat isn't just about avoiding fat. "It's about choosing fats intelligently," she says.
What you need: Food processors are terrific for chopping, but for a really smooth puree you'll need to pull out the blender. If you're using a traditional countertop model, whir hot vegetables in batches, filling the jar only halfway―unless you want to spend the night cleaning the ceiling. A time-saving alternative is an immersion blender. Basically a blender on a stick, it can be placed directly into a pot of hot liquid.
Tip: Add a garnish―choose something with a contrasting texture and color, like pumpkin seeds or fresh herbs. Chopping the seeds distributes the crunch and makes a small sprinkle seem like an abundance; heating the seeds brings out their flavor and aroma.
Why do it: Because it doesn't require cooking oil, broiling is a great way to cook healthfully. It works particularly well with thin, lean cuts of meat like chicken cutlets, thin cuts of pork, and fish, which cook through before they dry out. Low-fat cuts sometimes lack flavor, so you may want to compensate by using a marinade, a glaze, or a spice paste (try hoisin sauce or rice vinegar). A plus: Less than 10 minutes of a broiler's intense heat creates something that's too often lacking in low-fat cooking―a crispy crust.
What you need: A broiler pan. It has two parts: a slotted tray and a pan the tray rests on. The slots siphon off any fat that drips off the food. If you don't have a broiler pan, you can place a wire rack on a rimmed baking sheet. To avoid hours of soaking and scrubbing, line the pan or sheet with foil.
Tip: To reinforce the flavor of the marinade or glaze, baste the food frequently during broiling using a pastry brush or a paintbrush (a new one, of course). If you're serving the liquid with the meal, be sure to set some aside before you baste so you don't contaminate the cooked food with bacteria from the raw meat.
Steaming
Why do it: Steaming has a nutritional advantage besides requiring no fat. "It retains among the highest amounts of nutrients of any cooking technique," nutrition specialist Wendy Bazilian, R.D., says. Steaming creates a closed environment that envelops the ingredients in moisture. It's the ideal technique for fish and vegetables, ingredients that tend to dry out easily. "Usually the paler and whiter the fish, the lower the fat," says Bazilian, who cites halibut, cod, snapper, and sole as examples. The trick is not to let the pan run dry. As a reminder of when to add more water, toss a few marbles or coins into the pan before you add the steamer. The force of the boiling water causes them to jangle; they'll quiet down when the pan dries out.
What you need: The standard steaming setup consists of a collapsible metal basket in a large saucepan with a tight-fitting lid. For a makeshift version, place a small heatproof bowl upside down in a deep pot, add ½ inch of water, and balance a small heatproof plate on top. Place the food on the plate, then cover the pot with its lid. If you steam often and in large amounts, consider a bamboo steamer; its large, stackable trays allow you to steam fish on one layer, vegetables on another.
Tip: Drizzling a few drops of olive oil over steamed food just before serving will impart far more flavor than sautéing the ingredients in an entire tablespoon of fat.
Poaching
Why do it: When you poach, the liquid gives food an exceptionally tender texture, which in turn infuses the liquid with its own flavor. To poach, place chicken or fish in a large, shallow pan, add just enough water or broth to cover it, simmer gently so that only a stray bubble breaks the surface. (If you're making chicken, remove the skin before you poach it: "You immediately cut the fat grams by more than half," says Bazilian)
What you need: A saucepan that's deep enough to submerge the ingredients and a watchful eye, so that only an occasional bubble breaks the surface (otherwise, the meat may become tough).
Tip: Instead of pouring the cooking liquid down the drain, turn it into soup by adding vegetables and perhaps some pasta for substance. Recent research indicates that when people eat soup, they tend to fill up quickly due to the volume of liquid. As a result, they consume fewer calories overall without feeling deprived. "That psychological satisfaction," Bazilian says, "is very, very important."
Wrapping
Why do it: A combination of steaming and baking, this cooking method works splendidly with fish and chicken, which dry out easily, because the paper pouch traps the moisture and the juices. Just place food on a piece of paper, wrap it up, and put it in the oven. When it's ready, as you pull away the crinkly, slightly burnished edges of the parcels, you'll feel almost as if you're unwrapping a healthy gift.
What you need: Waterproof and oven-safe, parchment paper is the perfect packaging for this cooking method (look for it near the plastic wrap). Don't substitute wax paper, which shouldn't be directly exposed to heat. If the seams start to unfold as soon as you let go, use a lemon half or a carrot as a paperweight.
Tip: The ingredients for a parchment package are limited only by your imagination. Use a different fish. Add some olives. Try asparagus instead of fennel, potatoes in place of beans. Whatever your creation, include a variety of colors as well as some fresh herbs, finely chopped garlic, or thinly sliced fresh ginger.
Pureeing
Why do it: When you puree vegetables, they go from ordinary to velvety with the touch of a button. Pureeing involves two basic steps: simmering the vegetables (say, squash or broccoli, sweet potatoes or cauliflower) until they're tender, and blending them with broth until they're smooth. Adjusting the amount of broth determines whether you end up with a soup or a side dish. If you want to put a little olive oil in your puree, fine. Bazilian explains that eating low-fat isn't just about avoiding fat. "It's about choosing fats intelligently," she says.
What you need: Food processors are terrific for chopping, but for a really smooth puree you'll need to pull out the blender. If you're using a traditional countertop model, whir hot vegetables in batches, filling the jar only halfway―unless you want to spend the night cleaning the ceiling. A time-saving alternative is an immersion blender. Basically a blender on a stick, it can be placed directly into a pot of hot liquid.
Tip: Add a garnish―choose something with a contrasting texture and color, like pumpkin seeds or fresh herbs. Chopping the seeds distributes the crunch and makes a small sprinkle seem like an abundance; heating the seeds brings out their flavor and aroma.
Tuesday, August 23, 2011
Should I Run Everyday?
Should I Run Every Day?
Most runners need at least one, even two, days off from running. Research has shown that taking at least one day off a week reduces the frequency of overuse injuries. If you take at least one day off, your body will have a chance to recover and repair itself. You'll find that you'll actually feel better during your runs.
The best days for rest will depend on what type of runner you are and if you're training for a specific event. If you tend to run a lot of miles on the weekends, then Monday might be a good rest day for you. If you're training for a long distance event like a marathon and you do your long runs on Saturday, you may want to rest on Friday, so you have fresh legs for your long run.
Beginner runners may want to start out running every other day, to give themselves sufficient recovery time while still building a running habit. You can either take a complete rest day or do a cross-training activity on your days off from running.
If you're a more experienced runner, one or two rest days should be sufficient for injury prevention and recovery. Be careful that you don't let rest be an excuse for not running . You'll need to stick to a consistent schedule of running if you want to achieve your training goals and reach your desired fitness level.
Most runners need at least one, even two, days off from running. Research has shown that taking at least one day off a week reduces the frequency of overuse injuries. If you take at least one day off, your body will have a chance to recover and repair itself. You'll find that you'll actually feel better during your runs.
The best days for rest will depend on what type of runner you are and if you're training for a specific event. If you tend to run a lot of miles on the weekends, then Monday might be a good rest day for you. If you're training for a long distance event like a marathon and you do your long runs on Saturday, you may want to rest on Friday, so you have fresh legs for your long run.
Beginner runners may want to start out running every other day, to give themselves sufficient recovery time while still building a running habit. You can either take a complete rest day or do a cross-training activity on your days off from running.
If you're a more experienced runner, one or two rest days should be sufficient for injury prevention and recovery. Be careful that you don't let rest be an excuse for not running . You'll need to stick to a consistent schedule of running if you want to achieve your training goals and reach your desired fitness level.
Sunday, August 21, 2011
Six Pain-fighting Foods
Got knee pain? Drink some soy milk. Sore back? Eat salmon. The right foods can ease your aches: Recent research suggests that some pack as much pain-fighting power as common pain medications like ibuprofen. "What we eat has a dramatic impact on levels of pain in the body," says Beth Reardon, M.S., R.D., a nutritionist at Duke Integrative Medicine at Duke University Medical Center in Durham, North Carolina.
Red Grapes
This deeply hued fruit contains resveratrol, a powerful compound that blocks the enzymes that contribute to tissue degeneration. The evidence: In lab experiments at Rush University Medical Center in Chicago, resveratrol protected against the kind of cartilage damage that causes back pain.
Although the research is preliminary, it can't hurt to fill up on foods rich in resveratrol, including blueberries and cranberries, which contain other powerful antioxidants as well. Or have a glass of wine. "Resveratrol in red wine is far more easily absorbed due to the form it is in," says researcher Xin Li, M.D., Ph.D., a biochemistry instructor at Rush.
Ginger
Long used as a digestive aid, ginger is also an effective painkiller. Almost two-thirds of patients with chronic knee pain reported less soreness upon standing after taking a ginger extract, according to a six-week study from the University of Miami. Those who consumed ginger also reported less pain after walking 50 feet than those taking a placebo — and they needed less pain medication. And new research suggests ginger may also help tackle post-workout pain.
"Ginger relieves pain by blocking an enzyme that's a key component of the inflammatory process," says investigator Christopher D. Black, Ph.D., assistant professor of kinesiology at Georgia College and State University in Milledgeville, Georgia. Two to three teaspoons a day should do the trick. "That's not an overwhelming amount," he says. "You could easily add that to a stir-fry or soup." Other options include ginger tea and beverages made with fresh ginger.
Soy
Want to cut your osteoarthritis knee pain by 30 percent or more? Add some soy to your diet. An Oklahoma State University study found that consuming 40 grams of soy protein daily for three months slashed patients' use of pain medication in half. The secret lies in soy's isoflavones — plant hormones with anti-inflammatory properties, says main study author Bahram H. Arjmandi, Ph.D., R.D., now professor of nutrition, food, and exercise sciences at Florida State University in Tallahassee.
Tofu, soy milk, burgers, edamame: All are good options. But be patient. "It takes two or three weeks for it to take effect," Arjmandi says.
Turmeric
A recent Thai study found that the spice common in many Indian foods fights the pain of rheumatoid arthritis as effectively as ibuprofen. Turmeric also seems to inhibit the destruction of joints from arthritis, according to National Institutes of Health – supported research on rats at the University of Arizona in Tucson.
Turmeric inhibits a protein called NF-kB; when turned on, this protein activates the body's inflammatory response, leading to achy joints. Investigator Janet L. Funk, M.D., and others are still working out the optimal dose, but "using turmeric as a spice in cooking is safe," she says.
Cherries
High amounts of antioxidants called anthocyanins are the key to cherries' pain-fighting power. In a U.S. Department of Agriculture study, participants who ate 45 Bing cherries a day for 28 days reduced their inflammation levels significantly. And a Johns Hopkins study of rats given cherry anthocyanins hinted that anthocyanins might also protect against arthritis pain. Unpublished preliminary data from the Baylor Research Institute in Dallas further showed that a tart-cherry pill reduced pain and improved function in more than 50 percent of osteoarthritis patients over an eight-week period. A cherry-juice drink likewise reduced symptoms of muscle damage among exercising men in a University of Vermont study: Their pain scores dropped significantly compared with the scores of those who did not drink the juice. Pain-calming anthocyanins are also found in blackberries, raspberries, and strawberries.
Fish
The omega-3 fatty acids in fish that help keep your ticker in top shape may also tame the pain or inflammation of rheumatoid arthritis, migraines, and some autoimmune diseases, including Crohn's disease. Even chronic neck- and back-pain patients can benefit: In an open trial at the University of Pittsburgh, 60 percent of respondents experienced some relief after taking fish oil for three months, and almost as many dropped their pain drugs altogether. "We found we could substitute fish oil in place of drugs — an anti-inflammatory with no side effects in place of pharmaceuticals with side effects," says Joseph C. Maroon, M.D., clinical professor in the Department of Neurological Surgery at the University of Pittsburgh Medical Center and the study's coauthor.
Aim for two to four meals a week of fatty fish such as salmon, Atlantic mackerel, sardines, or trout — all top omega-3 sources. Halibut, light tuna, snapper, and striped bass are good, too. Not a fan of the fin? Consider a daily supplement containing both EPA and DHA — the key omega-3 fats — suggests Maroon. If you are taking a blood thinner, check with your doctor first; omega-3s may increase that drug's effects.
Tuesday, August 16, 2011
The Mighty Seed - Flax Seed
It may be tiny, but it’s mighty: The flax seed carries one of the biggest nutrient payloads on the planet. And while it’s not technically a grain, it has a similar vitamin and mineral profile to grains, while the amount of fiber, antioxidants, and Omega-3 fatty acids in flax leaves grains in the dust.
Additionally, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance -- many dieters have found that flax seed has been a key to keeping them feeling satisfied.
Flax Seed Nutrition
Yes, flax seed is high in most of the B vitamins, magnesium, and manganese, but this little seed is just getting started. There are three additional nutrient groups which flax seed has in abundance, and each has many benefits.
Flax Seed is Rich in Omega-3 Fatty Acids: Omega-3 fatty acids are a key force against inflammation in our bodies. Mounting evidence shows that inflammation plays a part in many chronic diseases including heart disease, arthritis, asthma, diabetes, and even some cancers. This inflammation is enhanced by having too little Omega-3 intake (such as in fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in oils such as soy and corn oil). In the quest to equalize the ratio of these two kinds of oils, flax seed can be a real help.
Most of the oil in flax seeds is alpha linolenic acid (ALA). ALA is an Omega-3 that is a precursor to the fatty acids found in salmon and other fatty cold-water fish (called EPA and DHA). Because not everyone is able to easily convert ALA into EPA and (especially) DHA, it is best not to rely solely on flax for your Omega-3 intake. However, ALA also has good effects of its own, and definitely helps in the Omega 3/6 balance.
Flax Seed is High in Fiber: You’d be hard-pressed to find a food higher in fiber -- both soluble and insoluble -- than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines.
Flax Seed is High in Phytochemicals: Flax seed is high in phytochemicals, including many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances that tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.
Note that a) flax seeds need to be ground to make the nutrients available (otherwise they just “pass through”) and b) flax seed oil alone contains neither the fiber nor the phytochemicals of whole flax seed meal.
Additionally, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance -- many dieters have found that flax seed has been a key to keeping them feeling satisfied.
Flax Seed Nutrition
Yes, flax seed is high in most of the B vitamins, magnesium, and manganese, but this little seed is just getting started. There are three additional nutrient groups which flax seed has in abundance, and each has many benefits.
Flax Seed is Rich in Omega-3 Fatty Acids: Omega-3 fatty acids are a key force against inflammation in our bodies. Mounting evidence shows that inflammation plays a part in many chronic diseases including heart disease, arthritis, asthma, diabetes, and even some cancers. This inflammation is enhanced by having too little Omega-3 intake (such as in fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in oils such as soy and corn oil). In the quest to equalize the ratio of these two kinds of oils, flax seed can be a real help.
Most of the oil in flax seeds is alpha linolenic acid (ALA). ALA is an Omega-3 that is a precursor to the fatty acids found in salmon and other fatty cold-water fish (called EPA and DHA). Because not everyone is able to easily convert ALA into EPA and (especially) DHA, it is best not to rely solely on flax for your Omega-3 intake. However, ALA also has good effects of its own, and definitely helps in the Omega 3/6 balance.
Flax Seed is High in Fiber: You’d be hard-pressed to find a food higher in fiber -- both soluble and insoluble -- than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines.
Flax Seed is High in Phytochemicals: Flax seed is high in phytochemicals, including many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances that tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.
Note that a) flax seeds need to be ground to make the nutrients available (otherwise they just “pass through”) and b) flax seed oil alone contains neither the fiber nor the phytochemicals of whole flax seed meal.
Wednesday, August 10, 2011
The Benefits Of Fish Oil Supplements
Do you know that there is one single supplement that can lower blood pressure, reduce the risk of heart attack, support a healthy mind and help to support healthy child development? These benefits come from taking fish oil supplements.
People take fish oil supplements for a variety of reasons. Some believe that fish oil helps prevent conditions such as Alzheimer's or kidney diseases. Others believe that fish oil supplements will help everything from premenstrual syndrome to seasonal allergies. While fish oil supplements are still under research, none of the above ailments has been proved to be helped by taking fish oil. However, there are many reasons why taking fish oil supplements may be healthy for you.
Key Ingredients
Fish oil supplements contain key elements called omega-3 fatty acids, which are beneficial to the body in many ways. They contain both DHA and EPA, which are found naturally in fatty fish sources such as salmon, tuna, anchovies, catfish, halibut, herring, mackerel and whitefish. As the human body doesn't manufacture these important chemicals, omega-3 fatty acids must be ingested from fish sources or acquired through dietary supplementation, by taking fish oil capsules.
Heart Health Benefits
Perhaps the most amazing set of results on the positive effects of fish oil supplements involve their amazing effect on heart health. Several studies have produced sufficient evidence that DHA and EPA in the form of fish oil supplements lower blood pressure and triglyceride levels, decrease the risk of irregular heartbeat and slow the buildup of plaque in the arteries. Fish oil also improves the functioning properties of blood vessels and is associated with a lowered resting heart rate. According to The Mayo Clinic research facility in Rochester, Minnesota, taking fish oil supplements has ultimately shown to reduce the risk of heart attack, abnormal heart rhythms, stroke, and sudden heart related death.
Pregnancy Benefits
Due to an increased risk of bleeding, taking high doses of fish oil supplements during pregnancy is not recommended, and any dietary supplementation should be monitored by your physician. Nevertheless, taken in moderate amounts, fish oil supplements have several benefits for the mother and her unborn or breastfeeding infant.
Fish oil supplements taken during pregnancy may help speed up development of the infant's immune system. Fish oil may also positively affect the proper functioning of white blood cells. As DHA has been shown to be important to a healthy pregnancy, it is often added to prenatal vitamins as well as infant foods and formulas to support brain and eye development after the child is born. According to studies conducted by The Mayo Clinic, infants who have received DHA through their mother during pregnancy have shown to have higher problem-solving abilities.
Mental Health Benefits
As having low levels of omega-3 fatty acids has been linked to depression, a few studies have been conducted to see if supplementing omega 3 with fish oil capsules will help. Results showed that taken regularly, fish oil supplements may decrease suicidal behavior. They were also shown to improve symptoms of both postpartum and childhood depression.
Rounding out the benefits that fish oil supplements can have on mental health, evidence suggests that they may even help improve symptoms of schizophrenia, as well as helping ADHD related problems such as an inability to concentrate, and a tendency to be hyperactive and impulsive.
Side Effects
Even though fish oil supplements are classified as safe by the Food and Drug Administration, ask your doctor if they are right for you. Due to potential increases in blood sugar levels, diabetics or those who are at risk for abnormal bleeding, caution should be taken when taking fish oil supplements. Gastrointestinal upset is common when taking fish oil supplements. Fish oil supplements should not be taken by children unless advised by a physician.
People take fish oil supplements for a variety of reasons. Some believe that fish oil helps prevent conditions such as Alzheimer's or kidney diseases. Others believe that fish oil supplements will help everything from premenstrual syndrome to seasonal allergies. While fish oil supplements are still under research, none of the above ailments has been proved to be helped by taking fish oil. However, there are many reasons why taking fish oil supplements may be healthy for you.
Key Ingredients
Fish oil supplements contain key elements called omega-3 fatty acids, which are beneficial to the body in many ways. They contain both DHA and EPA, which are found naturally in fatty fish sources such as salmon, tuna, anchovies, catfish, halibut, herring, mackerel and whitefish. As the human body doesn't manufacture these important chemicals, omega-3 fatty acids must be ingested from fish sources or acquired through dietary supplementation, by taking fish oil capsules.
Heart Health Benefits
Perhaps the most amazing set of results on the positive effects of fish oil supplements involve their amazing effect on heart health. Several studies have produced sufficient evidence that DHA and EPA in the form of fish oil supplements lower blood pressure and triglyceride levels, decrease the risk of irregular heartbeat and slow the buildup of plaque in the arteries. Fish oil also improves the functioning properties of blood vessels and is associated with a lowered resting heart rate. According to The Mayo Clinic research facility in Rochester, Minnesota, taking fish oil supplements has ultimately shown to reduce the risk of heart attack, abnormal heart rhythms, stroke, and sudden heart related death.
Pregnancy Benefits
Due to an increased risk of bleeding, taking high doses of fish oil supplements during pregnancy is not recommended, and any dietary supplementation should be monitored by your physician. Nevertheless, taken in moderate amounts, fish oil supplements have several benefits for the mother and her unborn or breastfeeding infant.
Fish oil supplements taken during pregnancy may help speed up development of the infant's immune system. Fish oil may also positively affect the proper functioning of white blood cells. As DHA has been shown to be important to a healthy pregnancy, it is often added to prenatal vitamins as well as infant foods and formulas to support brain and eye development after the child is born. According to studies conducted by The Mayo Clinic, infants who have received DHA through their mother during pregnancy have shown to have higher problem-solving abilities.
Mental Health Benefits
As having low levels of omega-3 fatty acids has been linked to depression, a few studies have been conducted to see if supplementing omega 3 with fish oil capsules will help. Results showed that taken regularly, fish oil supplements may decrease suicidal behavior. They were also shown to improve symptoms of both postpartum and childhood depression.
Rounding out the benefits that fish oil supplements can have on mental health, evidence suggests that they may even help improve symptoms of schizophrenia, as well as helping ADHD related problems such as an inability to concentrate, and a tendency to be hyperactive and impulsive.
Side Effects
Even though fish oil supplements are classified as safe by the Food and Drug Administration, ask your doctor if they are right for you. Due to potential increases in blood sugar levels, diabetics or those who are at risk for abnormal bleeding, caution should be taken when taking fish oil supplements. Gastrointestinal upset is common when taking fish oil supplements. Fish oil supplements should not be taken by children unless advised by a physician.
Tuesday, August 9, 2011
A 12 Step Eating Program
The 12-Step Eating Program
Actually, what follows is just an example. You can use as many steps as you want, making whatever changes you want. This is just a sample of what can be done, to give you some ideas.
The rules:
1. Eat fruits for snacks If you snack on junk food during the day, have some fruits by your side at all times. When you’re feeling hungry for a snack, eat a fruit. One of those bags of small apples is a handy thing — you can’t go wrong with apples.
2. Drink water instead of soda The only thing I drink (besides an occasional beer) is water. I’m not saying you need to do that, but try to cut out sugary drinks a bit at a time, replacing them with water.
3. Eat whole grain bread If you eat white bread or bagels or whatever, replace them with whole-grain versions. Be sure to look at the ingredients — it shouldn’t say enriched wheat flour, but whole grain. Also try to avoid breads with high-fructose corn syrup (actually, avoid that ingredient in anything).
4. Add fresh veggies to dinner If you don’t already, have some steamed greens with dinner. Cut out a less healthy side dish if you usually eat something else.
5. Cut out red meat You can still eat poultry and seafood for now. You can later cut those out too if you want.
6. Make pizza instead of ordering Homemade pizza is the best, and if you haven’t made it yet, you should. The simple way is to get a ready-made whole-wheat crust, although making your own tastes even better. Start with the simple version, though, as you don’t want to make things too difficult. For the simple version, just add some gourmet spaghetti sauce (not Ragu), cut up some veggies (I like tomatoes and mushrooms and spinach and olives, but you can use anything, even potatoes). Brush the veggies with some olive oil. You can add grated cheese or soy cheese if you want, though it’s not necessary. Bake till it looks cooked. Mmmm.
7. Nuts instead of chips If you normally snack on chips, try unsalted peanuts or raw almonds.
8. Almond milk instead of whole milk Whole milk is fatty (not to mention the suffering done by the cows in modern dairy factories). Almond milk is much healthier. You get used to it after awhile, like all the changes on this list, but if almond milk is a problem at least drink 1% milk.
9. Whole grain cereal If you eat sugary cereal, try a whole-grain cereal instead.
10. Berries instead of candy This is a recent change of mine, and it’s actually been much easier than I thought. I used to snack on chocolate candy all the time, but now I try to eat berries to satisfy my sweet cravings and it works!
11. Scrambled tofu instead of fried eggs Scrambled tofu is a secret vegan wonder. Try a new recipe.
12. Try some great veggie dinners There are so many good ones out there if you haven’t tried them. Try soup or chili.
If you implement 12 changes, you’ll probably be eating healthier than you ever have before. A great thing is that once you’ve done this, you’ll probably keep going, to 20 steps and beyond.
Actually, what follows is just an example. You can use as many steps as you want, making whatever changes you want. This is just a sample of what can be done, to give you some ideas.
The rules:
1. Eat fruits for snacks If you snack on junk food during the day, have some fruits by your side at all times. When you’re feeling hungry for a snack, eat a fruit. One of those bags of small apples is a handy thing — you can’t go wrong with apples.
2. Drink water instead of soda The only thing I drink (besides an occasional beer) is water. I’m not saying you need to do that, but try to cut out sugary drinks a bit at a time, replacing them with water.
3. Eat whole grain bread If you eat white bread or bagels or whatever, replace them with whole-grain versions. Be sure to look at the ingredients — it shouldn’t say enriched wheat flour, but whole grain. Also try to avoid breads with high-fructose corn syrup (actually, avoid that ingredient in anything).
4. Add fresh veggies to dinner If you don’t already, have some steamed greens with dinner. Cut out a less healthy side dish if you usually eat something else.
5. Cut out red meat You can still eat poultry and seafood for now. You can later cut those out too if you want.
6. Make pizza instead of ordering Homemade pizza is the best, and if you haven’t made it yet, you should. The simple way is to get a ready-made whole-wheat crust, although making your own tastes even better. Start with the simple version, though, as you don’t want to make things too difficult. For the simple version, just add some gourmet spaghetti sauce (not Ragu), cut up some veggies (I like tomatoes and mushrooms and spinach and olives, but you can use anything, even potatoes). Brush the veggies with some olive oil. You can add grated cheese or soy cheese if you want, though it’s not necessary. Bake till it looks cooked. Mmmm.
7. Nuts instead of chips If you normally snack on chips, try unsalted peanuts or raw almonds.
8. Almond milk instead of whole milk Whole milk is fatty (not to mention the suffering done by the cows in modern dairy factories). Almond milk is much healthier. You get used to it after awhile, like all the changes on this list, but if almond milk is a problem at least drink 1% milk.
9. Whole grain cereal If you eat sugary cereal, try a whole-grain cereal instead.
10. Berries instead of candy This is a recent change of mine, and it’s actually been much easier than I thought. I used to snack on chocolate candy all the time, but now I try to eat berries to satisfy my sweet cravings and it works!
11. Scrambled tofu instead of fried eggs Scrambled tofu is a secret vegan wonder. Try a new recipe.
12. Try some great veggie dinners There are so many good ones out there if you haven’t tried them. Try soup or chili.
If you implement 12 changes, you’ll probably be eating healthier than you ever have before. A great thing is that once you’ve done this, you’ll probably keep going, to 20 steps and beyond.
Monday, August 8, 2011
Strength Training - A must to build a better body
Strength training: Get stronger, leaner, healthier
Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started.
You know exercise is good for you. Ideally, you're looking for ways to incorporate physical activity into your daily routine. If your aerobic workouts aren't balanced by a proper dose of strength training, though, you're missing out on a key component of overall health and fitness. Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.
Use it or lose it
Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."
Strength training also helps you
Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
Reduce your risk of injury
Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.
Boost your stamina
As you get stronger, you won't fatigue as easily.
Manage chronic conditions
Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.
Strength training can be done at home or in the gym.
Consider the following options:
Body weight
You can do many exercises with little or no equipment. Try push-ups, pull-ups, abdominal crunches and leg squats.
Resistance tubing
Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.
Free weights
Barbells and dumbbells are classic strength training tools.
Weight machines
Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.
You don't need to spend hours a day lifting weights to benefit from strength training. Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people. You may enjoy noticeable improvements in your strength and stamina in just a few weeks. With regular strength training, you'll continue to increase your strength — even if you're not in shape when you begin.
Strength training can do wonders for your physical and emotional well-being. Make it part of your quest for better health.
Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started.
You know exercise is good for you. Ideally, you're looking for ways to incorporate physical activity into your daily routine. If your aerobic workouts aren't balanced by a proper dose of strength training, though, you're missing out on a key component of overall health and fitness. Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.
Use it or lose it
Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."
Strength training also helps you
Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
Reduce your risk of injury
Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.
Boost your stamina
As you get stronger, you won't fatigue as easily.
Manage chronic conditions
Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.
Strength training can be done at home or in the gym.
Consider the following options:
Body weight
You can do many exercises with little or no equipment. Try push-ups, pull-ups, abdominal crunches and leg squats.
Resistance tubing
Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.
Free weights
Barbells and dumbbells are classic strength training tools.
Weight machines
Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.
You don't need to spend hours a day lifting weights to benefit from strength training. Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people. You may enjoy noticeable improvements in your strength and stamina in just a few weeks. With regular strength training, you'll continue to increase your strength — even if you're not in shape when you begin.
Strength training can do wonders for your physical and emotional well-being. Make it part of your quest for better health.
Sunday, August 7, 2011
Diet and Nutrition for Runners
Diet and Nutrition for Runners
As a runner, your diet is important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel, work and think.
A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:
Carbohydrates
As a runner, carbohydrates should make up about 60 - 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources.
Protein
Protein is used for some energy and to repair tissue damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you're trying to lose weight. Protein should make up about 15% - 20% of your daily intake. Runners, especially those running long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.
More: Sports Nutrition Mistake: Not Getting Enough Protein
Fat
A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 - 25% of your total diet comes from fats. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.
Vitamins
Runners don't get energy from vitamins, but they are still an important part of their diet. Exercise may produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants and can neutralize free radicals. Getting your vitamins from whole foods is preferable to supplementation; there's no strong evidence that taking supplements improves either health or athletic performance.
Minerals
Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.
Iron
You need this nutrient to deliver oxygen to your cells. If you have an iron-poor diet, you'll feel weak and fatigued, especially when you run. Men should aim for 8 mg of iron a day, and women need 18 mg. Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.
As a runner, your diet is important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel, work and think.
A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:
Carbohydrates
As a runner, carbohydrates should make up about 60 - 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources.
Protein
Protein is used for some energy and to repair tissue damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you're trying to lose weight. Protein should make up about 15% - 20% of your daily intake. Runners, especially those running long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.
More: Sports Nutrition Mistake: Not Getting Enough Protein
Fat
A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 - 25% of your total diet comes from fats. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.
Vitamins
Runners don't get energy from vitamins, but they are still an important part of their diet. Exercise may produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants and can neutralize free radicals. Getting your vitamins from whole foods is preferable to supplementation; there's no strong evidence that taking supplements improves either health or athletic performance.
Minerals
Calcium: A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.
Iron
You need this nutrient to deliver oxygen to your cells. If you have an iron-poor diet, you'll feel weak and fatigued, especially when you run. Men should aim for 8 mg of iron a day, and women need 18 mg. Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.
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