HealthWatch: Health, Wellness & Fitness Campaign

What You Should Keep In Mind While Doing Work Out

Fitness training is a subject that brings out varied opinions. Some of them are false. A person should not believe everything they are told about exercising. There are several items at there that are commonly accepted as true. Unfortunately, people often fall into their traps.

Number one is that walking is not as effective as running. The truth is that if you do both for the same amount of time you will expend more by jogging. If you do not go by time, but instead look at how far you walk or jog, there is no difference in the use of the calories by your body. That means a person should cover more distance at whatever the pace that they choose if they want to lose the most weight. There is plenty of research that supports the idea that it is more important to invest the time than it is to invest the increased effort.

The second one is that your appetite will grow as you work out. It is a common misconception. People feel that they will require extra calories to keep their energy level up because they are working out more. The amount a person works out does not mean that their appetite will increase as shown by many studies. The only exception is that of endurance athletes who exercise for two hours a day or more. Fitness training not only does not increase your appetite, but instead works as an appetite suppressant according to many reports.

Number three is that it doesn’t matter where your calories come from. Calories are not created equal. First, some foods, in particular, proteins take more energy to chew, digest, metabolize, and store than others, while others, such as fats and carbohydrates require fewer calories to digest and store and this information is repeated often on message boards like how to lose weight fast where people discuss the myths about weight loss and exercising frequently. Also there are things that cause a body’s glucose level to fluctuate more. There are foods that are full of fat and sugar that have a negative effect on a person’s sugar level. This encourages fat storage, weight gain, and hunger. By eating things that will not raise your sugar levels, a person will have more energy and will not gain the unwanted fat. It is also helpful for a person to choose things that have more liquid in them, so that their stomach is filled faster. You’ll be more likely to stop eating them way before you stop eating more calorie dense foods.

Number four is that diet alone is enough for sustained weight loss. You’ll lose weight in the short term by slashing calories and you can lose weight fast, but experts say exercise is what keeps pounds off for good because exercise burns calories and it also builds muscle, which takes up less space than fat, and since muscle tissue also requires more calories to sustain it than fat tissue does the more muscle tissue you have, the more calories you’ll burn at rest. Research has shown, that while a person can drop some pounds through dieting, they are more likely to get to a healthy weight and stay there if they would just exercise and dine normally.

The fifth one is that you can workout whenever you want and it will be effective. If you’re simply walking to get healthy or take off some weight, it doesn’t matter when you do it, as long as you do it even if it is the six pack ab exercises that was found late one evening while watching an infomercial. but if you’re an athlete looking for the best quality workout, choose the late afternoon, when body temperature is highest. Muscles are warm, reaction time is quick, and strength is at its peak. If you push yourself harder as a result, you will burn more calories.

So there are some real facts about exercising. By following the truths, you can exercise better. You will enjoy the results.

Eating Berries May Activate the Brain's Natural Housekeeper for Healthy Aging

Scientists have reported the first evidence that eating blueberries, strawberries, and acai berries may help the aging brain stay healthy in a crucial but previously unrecognized way. Their study, presented at the 240th National Meeting of the American Chemical Society (ACS), concluded that berries, and possibly walnuts, activate the brain's natural "housekeeper" mechanism, which cleans up and recycles toxic proteins linked to age-related memory loss and other mental decline.
 Shibu Poulose, Ph.D., who presented the report, said previous research suggested that one factor involved in aging is a steady decline in the body's ability to protect itself against inflammation and oxidative damage. This leaves people vulnerable to degenerative brain diseases, heart disease, cancer, and other age-related disorders.
"The good news is that natural compounds called polyphenolics found in fruits, vegetables and nuts have an antioxidant and anti-inflammatory effect that may protect against age-associated decline," said Poulose, who is with the U. S. Department of Agriculture-Agricultural Research Service (USDA-ARS) Human Nutrition Research Center on Aging in Boston. Poulose did the research with James Joseph, Ph.D., who died June 1. Joseph, who headed the laboratory, pioneered research on the role of antioxidants in fruits and nuts in preventing age-related cognitive decline.

Source

Coconut Water Benefits

Coconut water is the purest liquid second only to water itself. It has many health benefits and uses that you probably did not know about.

    * Low in Carbs
    * 99% Fat Free
    * Low in sugars

Coconut water contains organic compounds possessing healthy growth promoting properties that have been known to help

   1. Keep the body cool and at the proper temperature.
   2. Orally re-hydrate your body, it is an all natural isotonic beverage.
   3. Carry nutrients and oxygen to cells.
   4. Naturally replenish your body's fluids after exercising.
   5. Raise your metabolism.
   6. Promote weight loss.
   7. Boost your immune system.
   8. Detoxify and fight viruses.
   9. Cleanse your digestive tract.
  10. Control diabetes.
  11. Aid your body in fighting viruses that cause the flu, herpes, and AIDS.
  12. Balance your PH and reduce risk of cancer.
  13. Treat kidney and urethral stones.
  14. Boost poor circulation.

Health Benefits of Grape Seed Oil

Many studies have been carried out to determine the benefits of using grape seed oil and today, it is used in controlling various health problems like heart diseases, cancer and for regulating the level of blood sugar. Grape seeds contain antioxidants, which protect the body from a number of health problems caused by the free radicals. Besides, this oil is rich in vitamin E, flavonoids, vitamin C and beta-carotene.

Grape seed oil presumably lowers cholesterol, especially the harmful LDL cholesterol. On the other hand, it has been found to increase HDL, a good cholesterol, which reduces risks of coronary diseases. Some studies have shown that grape seed extract may be helpful in checking the growth of cancerous cells in the stomach, colon, prostrate and lung. Certain compounds found in grape seed oil are believed to improve vision, flexibility of joints and blood circulation. Many are of the opinion that it can also be effective in reducing the symptoms associated with allergies and asthma, as it suppresses the production of histamine (an amine released by the immune system during allergic reactions).

Grape seed oil is usually colorless with a high smoke point and is widely used in cooking. It can be used in baking, frying, salad dressings, marinades and sauces. It can also be used as an ingredient in making mayonnaise. However, the oil available for cooking is different from the one used for external applications.

Burn those Fats!

Losing fat has become an obsession with today's generation. However it is important to stay lean and fit and lose unnecessary fat. The most common way adopted to lose fat is going on weight loss diet that restricts the intake of specific foods, or food in general, to reduce body weight. The strict regimen knocks pounds in few weeks. What works to reduce body weight for one person need not necessarily work for another, due to metabolic differences and lifestyle factors. Also, for various reasons majority of all people find it very difficult to maintain significant weight loss over time.

It is important to prioritize and decide what the ultimate goal is? The answer is that the goal should be lifelong fitness regime and healthy body and not temporary quick fixes offered by diets. To inculcate fitness regime one may start by taking small steps. There are simple tips that can bring about fat loss without harming the system. Starters should include a thirty-minute walk to the normal daily routine and gradually build on it. Similarly they should not commit the mistake of going on diet suddenly. Instead starting with gradual changes in the eating habits can be more beneficial. For example order salad instead of fries with your burger. For starters, it is advisable to eat just 100 calories a day less than previous week's diet. Then add to those changes until they become part of their daily routine.

In the correct diet plan, protein, carbohydrates and fat ratios are important as they stabilize blood sugar levels, which in turn promote the flow of energy in body and fat loss. Physical exercise complements dieting regimen in securing effective weight loss and achieve a fitter and leaner body. For effective fat loss, it is important to start the day with a balanced breakfast that includes essential carbohydrates, protein, and a little fat. Breakfast breaks the "fast" from an overnight sleep and revs up the metabolism. Dependency on diet alone, especially if you are over 30, will result in deprivation as your metabolism slows down with age. The correct method is to pump up that metabolism with exercise so you can have an occasional treat without doing any harm. Aerobic exercise helps in maintaining good health especially the muscular strength of the heart. Brisk walking can also help to accomplish significant fat loss. Cardiovascular activity combined with weight training will result in much more effective fat loss.

It is imperative to regularly monitor body weight to avoid weight regain. Similarly it is necessary to maintain and rather increase the water intake. From the flashpoint of water intake and fat loss, one should be in a position where the liver is converting stored fat to energy to boost the body metabolism. Another of liver's function is managing the slack for the kidneys, which require great intakes of water to work properly. If the kidneys are water-deprived, then liver is overburdened and has to do the work of the kidneys. The liver then is unable to metabolize fat as quickly and store up fat in the body. That's why increased water intake helps to reduce fat. It is important to maintain discipline. Keep up the work and make it a lifestyle habit. This is the best way to a leaner and fitter body.

Health Benefits of Grapes

 The health benefits of grapes include its ablity to treat constipation, indigestion, fatigue, kidney disorders, macular degeneration and prevention of cataract. Grapes, one of the most delicious fruits, are rich sources of vitamins A, C, B6 and folate in addition to essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium. Grapes contain flavonoids that are very powerful antioxidants, which can reduce the damage caused by free radicals and slacken ageing.

Grapes, owing to their high nutrient content, play an important role in ensuring a healthy and robust life.

Benefits: Some of the health benefits of grapes include the following:

    * Asthma: Due to its eminent therapeutic value, grapes can be used for cure of asthma. In addition to it, the assimilatory power of grapes is also higher. It increases the moisture present in lungs.
    * Heart diseases: Grapes increase the nitric oxide levels in the blood, which prevents blood clots thereby reducing the chances of heart attacks. In addition the antioxidant present in grapes prevents the oxidation of LDL cholesterol, which blocks the blood vessels.
    * Migraine: Ripe grape juice is an important home remedy for curing migraine. It should be taken early in the morning, without mixing additional water.
    * Constipation: Grapes are very effective in overcoming constipation. They are considered as a laxative food, as they contain organic acid, sugar and cellulose. They also relieve chronic constipation by toning up intestine and stomach.
    * Indigestion: Grapes play an important role in dyspepsia. They relieve heat and cure indigestion and irritation of the stomach. They are also preferred as they constitute a light food.
    * Fatigue: Light and white grape juice replenishes the iron content present in the body and prevents fatigue. Though, the dark grape juice might not give an iron boost and on the other hand, decrease the iron levels. Drinking grape juice also provides you with instant energy. The anti-oxidants present in grapes also provide the needed boost to your immune system.
    * Kidney disorders: Grapes can substantially reduce the acidity of the uric acid and helps in the elimination of the acid from the system, thereby reducing the work pressure of kidneys.
    * Breast cancer: Through a latest study, it has been discovered that purple colored Concord grape juice helps in preventing breast cancer. Significant reduction in mammary tumor mass of laboratory rats was seen after they were fed the grape juice on the experimental basis.
    * Alzheimer’s disease: Resveratrol, a beneficial polyphenol present in grapes reduces the levels of amyloidal-beta peptides in patients with Alzheimer's disease. Studies suggest that grapes can enhance brain health and stall the onset of neurodegenerative diseases.
    * Macular degeneration: Grapes can prevent the age related loss of vision or macular degeneration. Three servings of grapes a day can reduce the risks of macular degeneration by over 36 %.
    * Prevents cataract: Flavonoids present in grapes have antioxidants, which can reduce and fight the damage caused by free radicals such as cataract apart from cardiovascular diseases, cancer, and age related problems.
    * Blood cholesterol: Grapes contain a compound called pterostilbene, which has the capacity to bring down cholesterol level. Saponins present in grape skin can also prevent the absorption of cholesterol by binding with it.
    * Antibacterial activity: Red grapes have strong antibacterial and antiviral properties and can protect you from infections. They have a strong antiviral property against poliovirus and herpes simplex virus.
    * Anticancer properties: Grapes are found to have strong anti cancer properties due to the anti-inflammatory effect of resveratrol present in grapes. It is particularly effective in colorectal cancer and breast cancer. Anthocyanins and proanthocyanidins present in grapes have properties of an anti-proliferate and can inhibit the growth of cancer causing agents. Grape juice not just prevents the risk of cancer but also suppresses the growth and propagation of cancer cells. The pigments contained in grapes enhance the overall immunity of the body.

Thus, grapes play a pivotal role in preventing innumerable health disorders and can be used as home based remedies for several ailments. Dried grapes, known as raisins, are extremely nutritious and help in many disorders including constipation, acidosis, anemia, fever, sexual weakness and help in gaining weight and eye care.

Health Benefits of Malunggay (Moringa Oleifera)

Malunggay - The very famous herbal & multi-purpose tree in the Philippines (its scientific name is Moringa Oleifera), once considered “the poor man’s veggie,” has been touted as a “miracle tree” or “nature’s medicine cabinet” by scientists and health care workers from around the world.

Here are some very useful information with the health benefits of the Malunggay:
    * Malunggay leaves helps strengthens the immune system.
    * Malunggay can help restores skin condition, controls blood pressure, relieves headaches and migraines.
    * Malunggay tea can help strengthen the eye muscles.
    * Malunggay tea can help heal inflammation of the joints and tendons.
    * Malunggay tea can prevent intestinal worms.
    * Malunggay can help increase semen count.
    * Malunggay help normalize blood sugar level therefore preventing diabetes.
    * Malunggay has anti-cancer compounds (phytochemicals) that help stop the growth of cancer cells.
    * Malunggay helps relax and promotes good night sleep.
    * Malunggay tea is used to treat fever and asthma.
    * Malunggay help heals ulcers.
    * Malunggay is high in calcium (four times the calcium in milk), therefore lactating mothers are advised to consume malunggay leaves to produce more milk for their babies. The young malunggay leaves are also boiled and taken as tea.
    * Malunggay contains three times the potassium in bananas.
    * Malunggay contain four times the vitamin A in carrots.
    * An ounce of malunggay has the same Vitamin C content as seven oranges.
    * Malunggay leaves contain two times the protein in milk.
    * Malunggay seed is used to clean dirty or polluted water.

Steps to Deal with a Health Crisis

As you get older, there is a good chance you will face a health crisis. It could be an illness that comes on gradually or one that happens without notice. You could be going about your normal routine and the next moment find yourself lying on the ground. You may notice that you are not as energetic as you usually are and have difficulty breathing. You may find yourself in the hospital emergency room plugged into several devices to determine your pulse, blood pressure and the state of your heart.

This is all a frightening scenario for anyone. You wonder if you are going to live or die. You are free falling in unchartered waters and you don't know what the next step will be. If you are fortunate enough to have adequate health insurance, you can put the worry of how you are going to pay for your health crisis out of your mind. However, at this moment of the beginning of your health disorder you are in a state of shock and not sure of what will happen next.

Perhaps one of the most terrifying experiences in life is to know something is terribly wrong with you, but you have no idea what is causing you to feel so awful. The time between feeling like you may die at any moment and being diagnosed is nothing short of sheer agony.

Once you are diagnosed, you can take the following steps:

• Don't be afraid to ask your physician questions. If you are unsure of what he is talking about, let him know that you desire clarity and a written diagnosis and treatment plan. It will be helpful to have a partner, relative or close friend with you so they can also ask questions that you may be too overwhelmed to ask. You can also discuss this meeting afterwards with your support person to validate what your diagnosis and treatment plan are.
• Talk about your fears and apprehensions with friends and loved ones. It is easy to become isolated in this situation. Sharing your feelings is a way of processing your trauma as well as developing a plan for dealing with it.
• Exercise as much as you are medically cleared to do. Exercise will help alleviate stress and make you feel more positive about your health.
• Make sure you eat a healthy diet and get enough sleep. Eating and sleeping right will enhance your recovery as well as give you a sense of well being.
• Don't spend too much time investigating your medical condition on the internet. You can eventually find the worst case scenario for any illness and this will only increase you worry.
• Have faith that you will eventually recover from your illness.
• Understand that your recovery isn't necessarily a linear process. It is possible that the journey to getting better will be filled with extreme ups and downs. You may discover that other medical issues come up during this time. Being patient with your self is imperative here.

White [Bleached] Flour

Alloxan, a chemical that is used to bleach flour, also destroys the beta cells in your pancreas. If you occasionally eat bread or pasta, choose those made from whole grain.
On our good food list you may find it interesting that we have included both chocolate and caffeine, these two both have a place to play in our antiaging wellness program diet.

Trans Fat

There are four types of fats:

   1. Monounsaturated fat – good fat
   2. Polyunsaturated fat – good fat
   3. Saturated fat – bad fat
   4. Trans fat – worst by far

What is Trans Fat?

Trans fat is formed when a liquid vegetable oil is partially hydrogenated. This chemical process changes a liquid fat to a more solid fat. It also keeps the fat from spoiling quickly.

Why Limit Trans Fat?

Trans fat raises LDL cholesterol levels. It may also lower “good” HDL cholesterol. People who eat more trans fat are at greater risk of heart disease.

Tips for Limiting Trans Fat:

Read food labels: You’ll want to check the ingredients list and the Nutrition Facts panel. The Nutrition Facts panel lists the amount of saturated fat and trans fat in one serving. Choose foods that are low in both of these fats. The ingredients list will show if a food contains partially hydrogenated oils. If you see this kind of oil, the food has trans fat. Note that if a product contains partially hydrogenated oils but has less than 0.5 grams of trans fat per serving, the Nutrition Facts panel will list 0 grams trans fat. However, if you eat more than one serving of that food, you may get a lot of trans fat. Do not choose a food just because it is labeled “trans fat free.” Read the Nutrition Facts to see how much saturated fat the food has. A product with 6 grams of saturated fat and no trans fat has similar LDL raising effects as a product that has 3 grams of saturated fat and 3 grams of trans fat.

More Tips to Keep Trans Fat Intake Low

When you eat margarine or a “buttery” spread, pick a tub or liquid product. Look for spreads with less than a total of 2 grams from saturated and trans fat per serving.Be careful with cookies, pies, doughnuts, some crackers and snack products. These baked goods and convenience foods may be made with partially hydrogenated vegetable oils.Avoid fried fast foods. These are often fried in partially hydrogenated fats.Keep the sum of your saturated and trans fat below 7% of the calories you eat.

Hidden Sugar

Many of the foods you purchase contain corn syrups.
Fruit Juice - Juices contain around 8 to 10 percent sugar; usually added sugars extracted from grapes, apples or other fruits rather than from sugar cane. Diabetics shouldn't drink fruit juices because they drive blood sugar levels too high, nor should people who are trying to lose weight drink fruit juices because a rise in sugar calls out extra insulin that makes you hungry.
And, in spite the juice bar craze, juices are not healthier than whole fruits or vegetables. How can an extract from food be more healthful than that food? A glass of orange juice contains about one tenth as much fiber as an orange and twice the calories.
Colas - each can of soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colors and chemicals. Studies have linked soda to osteoporosis, tooth decay, and heart disease. Despite this, soda accounts for more than one-quarter of all drinks consumed in the United States; the average American drinks an estimated 56 gallons of soft drinks each year. Each can contains:

• Phosphoric Acid -may interfere with the body's ability to use calcium, leading to osteoporosis. Osteoporosis is not an “old age” disease. It’s a lifestyle disease. Phosphoric acid also neutralizes hydrochloric acid in your stomach, which can interfere with digestion, making it difficult to absorb nutrients.
• Sugar: Most sodas include over 100 percent of the RDA of sugar.
• Aspartame - used as a sugar substitute in diet soda, has over 92 different health side effects including: brain tumors, birth defects, diabetes, emotional disorders, and seizures. When stored for long periods or kept in warm areas it changes to methanol, an alcohol that converts to formaldehyde and formic acid, which are known carcinogens.
• Caffeine - cause sleep problems, high blood pressure, irregular heartbeat, elevated blood cholesterol levels, vitamin and mineral depletion, breast lumps, and perhaps some forms of cancer. Caffeinated drinks can be as addictive as coffee.
• Tap Water - is the main ingredient in bottled soft drinks. It carries chemicals including chlorine, fluoride, trihalomethanes, lead, cadmium, and various organic pollutants.

Toxic Foods

There are three key food groups that we can regard as "toxic foods" in that they are known to produce high levels of free radicals, that is, they do not support the antiaging wellness program.

   1. Sugar and industrial fructose (high-fructose corn syrup).
   2. Trans fats
   3. Bleached flour

Symptoms of an Optimal Wellness Diet

We all have different metabolisms and different abilities to digest and absorb nutrients, vitamins and minerals. So how do you know if your diet is right for you? There are physical and functional symptoms of an optimal wellness diet that is the correct balance for your individual needs. These include:

• Lasting energy throughout the day
• Clear thinking and good concentration
• No indigestion
• 2-3 bowel movements per day
• Good skin conditions
• White eyes
• No furry tongue
• Even general moods and stress management

Likewise, there are reliable markers that your diet is not right. Poor skin, rings or bags under the eyes, and discoloration of the eyes.

Secrets of Fit People

1. Keep a water bottle with you at all times and drink from it often. Water *is* the drink of choice, but if you don't enjoy it (I admit it. I don't), drink Propel, Diet Ice, Reebok Water, Vitamin Water or some other form of healthy fluid intake. 

2. Think twice before deciding what to eat and why, making sure that it is healthy and will provide you good nutrition.
3. Measure intake based on activity, not how you "feel." Need should mandate intake, not mood.
4. Eat well-balanced meals and remember that excessive calories, even if they are fat-free and high protein will turn to excess weight!
5. If your diet is unbalanced, try a daily vitamin and mineral supplements for total health. 6. Limit caffeine and exposure to even second hand smoke.
6. Focus on short-term fitness goals with an emphasis on completing daily exercise.
7. Keep a daily log of what you're actually eating. this includes grabbing a handful of chips here, the crust of your kids sandwich, and all your snacking.
8. Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you're working out, if you're consuming too many calories, you'll never see the muscles that lie beneath layers of fatty tissue.
9. Enjoy an occasional (once a week) "unhealthy" treat, but never an "unhealthy" week or "unhealthy" vacation.
10. Limit alcohol intake to special occasions.
11. See fitness and health as a privilege, not something to take for granted.
12. Enjoy contributing to the health of others by having a partner or friend to exercise with, as well as recruiting others who desire to feel better and have more energy.
13. Avoid monotony by taking up new forms of exercising or using things that keep you motivated and inspired like new shoes or great music.
14. Work to take your exercise to new levels of intensity.
15. Subscribe to fitness magazines to keep focused on health as an overall way of life.
16. Invest in the right tools, good shoes, a health club membership, a portable MP3 player, fitness equipment, a personal trainer, etc.
17. Don't compare your body to others. Instead, work to be your personal best.
18. Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, and not a number on a scale.
19. Make it your goal to do some form of exercise 6-7 days a week.
20. Create an exercise schedule the day before, instead of leaving it to chance or waiting to "find" the time. If our last two Presidents of the United States can find the time to work-out 5 days a week, you can find the time too!
21. Get adequate amounts of sleep. Remember that people who exercise regularly fall asleep faster and sleep more soundly.

Dieting and Exercising Results

To be successful in keeping to an exercise program, you going to have to define results. Results for most mean weight on a scale, a dress size, the number of pounds on a bench press, and your waist size. I challenge you to think in abstracts. Results, all the time? Yes! It just may not come in the form you are looking for on the surface. You can break the type of results into three categories: emotional, internal and external.

EMOTIONAL

I believe more important than waistline measurements, personal bench press records or reading whatever the scale says, is what exercise does for you emotionally. For me, it was self-confidence and self- esteem. I will do this for life because I do not want to go back to the person I once was. For you, it may be a feeling of being productive. Or because you are doing something for you and no one else.

INTERNAL

Internal results come in the form of vital signs, such as lower blood pressure, and a decrease in body fats, cholesterols and triglycerides. Of course, these are important, but do not look just at the typical attributes.

EXTERNAL

These are results you are accustomed to achieving. It is something we can see or touch. Pants are fitting loser, arms are looking toned, and numbers on the scales are going down. At times it is a lot easier to get motivated by those things we can see, rather than all that is going on inside. Personally, I have seen more people stick with a program if they focus on the emotional and internal results, more than the external. The outside results may motivate you in the beginning, but it is the INSIDE OUT approach that keeps you going.

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