Sushi

Fish has healthy omega-3 fatty acids and can be high in protein. Rice is a healthy grain. This has to be good, right? Don’t let that alluring combo and the small rolls sway you into ordering just anything on the menu. Some common dinners like shrimp tempura can come in at well over 500 calories—for one roll. (And who eats just one?)

What to do: Avoid “Americanized” versions of sushi. These are often covered in sauces like spicy mayo, filled with cream cheese like you find in the “Philadelphia Roll,” or fried—usually labeled as “tempura” or “crunchy.” Instead stick with “sashimi,” which is fish without rice and no sauces. Or if you want the rice, nigiri is the same piece of fish with just a bit of rice underneath. While you’re at it, stick to the better fish varieties like salmon, mackerel, and tuna—all rich in heart healthy omega-3 fats and protein.

Granola

Often billed as healthy on the package, granola packs a whole lot of calories in a very small serving. Even worse—since very few people eat just 1/2 cup, which is the typical serving—that seemingly good for you granola can start to approach 500 calories when you down it by the fistful, without the milk or anything else. These packs can also be full of extra sugar and fat.

What to do: Try this simple recipe for “mason jar blueberry sewn oats.” Add 1/2 cup rolled oats to a jar, top with 1-cup dairy or unsweetened almond milk, add a few raisins, some blueberries, 1 scoop of unflavored whey protein, and a dash of cinnamon. Put on the lid, pop it in the fridge overnight, and enjoy in the morning for a breakfast that will provide the right amount of oomph.

Granola bars

This alternative to a morning breakfast or afternoon energy pick-me-up is often nothing more than carb-dense sugar bomb that offers very little in terms of sustainable energy or satiating protein. Even something like a Nature Valley Maple Brown Sugar bar is nearly 200 calories with only 4 grams of protein.

What to do: For a quick easy option on the go, make a dozen hard-boiled eggs on a Sunday to enjoy throughout the week. Take the time to peel them when they’re done cooking, then you can simply grab a couple with a piece of fruit when headed out the door in the morning. The protein in the eggs will help fill you up, and the fruit offers fiber and other important nutrients that blow away the little chunks of “fruit” found in many bars.

Yogurt

Often called “fruit on the bottom” yogurt, most popular brands on your supermarket shelf offer as much sugar as a can of soda. For example, a helping of Dannon Blueberry Fruit on the Bottom has more calories (140) and just as much sugar (25g) as an 8 oz. can of Coke. Certainly nothing smart about starting your day with that much sugar.
What to do: Instead, try some cottage cheese. With 13 grams of protein per 1/2 cup, you’ll be hard-pressed to find any food that packs that much protein in such a small serving—including most Greek yogurts. Top it with some fruit, a dash of cinnamon, and you’ve got a great breakfast.

Juicing

It’s pushed as a healthy way to load up on vitamins and minerals. Unfortunately juicing also means you miss out on all the healthy associated fiber found in fruits since the skin is often removed before the juicing process.

What to do: Make a healthy smoothie that blends the entire fruit and/or vegetable so you not only get those vitamins, minerals, and other nutrients along with the fiber. Add a scoop of whey protein, blend in some dairy milk, unsweetened almond milk, or water and you’ll have a perfect breakfast energy drink for on the go.

By including these items in your snacks and meals, you will save money and boost your health.

1. Bananas. Bananas are high in vitamin B6, fiber and vitamin C. Their high potassium content helps protect against heart disease and decreases cramps. Because of their peel, bananas are low in pesticides and easy to grab-and-go.

2. Eggs. While egg yolks do contain cholesterol, they are high in protein and omega-3 fatty acids, which are important in heart disease prevention and brain development.  Eggs are inexpensive, easy to prepare and versatile.

3. Black beans. An excellent source of protein, omega-3 fatty-acids, iron and fiber, black beans also contain several antioxidants that help protect from heart disease, cancer and age-related memory loss. For optimal flavor and cost, buy dried black beans and simmer with onion and garlic until the beans are soft.

4. Chicken breasts, bought in bulk. Boneless, skinless chicken breast is loaded with protein and low in calories. For a quick dinner, defrost a chicken breast the night before, season it with a little bit of pepper or herbs, and bake or grill it.

5. Oatmeal. Very high in fiber, oatmeal helps to remove bad cholesterol from the blood stream and to clean out the GI tract for anyone suffering from constipation. Optimize your health (and save money) by choosing plain, steel-cut oatmeal for the highest fiber and lowest sugar content.

6. Carrots. Easy to prepare and eat, and packed with vitamins A, C and K, folate and fiber, carrots are a great addition to any meal or snack.

7. Canned tuna. Eating water-packed tuna is a low-calorie way to get lean protein, omega-3 fatty acids, B vitamins, selenium and vitamin D.  It also helps reach the recommended minimum of two servings per week of fish.

8. Canned diced tomatoes. Canned tomatoes have all of the benefits of raw tomatoes, and have a more active form of the antioxidant lycopene. Diced tomatoes sautéed with a little olive oil, garlic and onions make a delicious, healthy pasta sauce.

9. Sweet potatoes. A sweet potato contains twice the recommended daily amount of vitamin A, almost half of the recommended  daily amount of vitamin C and, if you eat the skin, more fiber than oatmeal.

10. Water. The cheapest and best beverage is water. Spruce it up by adding sliced fresh oranges, lemons, or cucumbers to your water pitcher.

http://www.acefitness.org/acefit/fitness-fact-article/3628/10-healthy-foods-you-can-eat-on-the/

The heart is one of the most important organs in your body, and in some ways the most familiar; we know we have to keep it healthy to live well, most of us know someone who has had a heart problem or even a heart attack, and it's one of the few organs that we can actually feel as it functions (just put your hand in the middle of your chest!). But there are some things that you may not know about your heart that can help you understand why it's so important.

1. Athletes actually appear to have smaller hearts. The heart is a muscle, as are your biceps. But while striving for big muscles might be an athlete's visible goal, on x-ray a really good athlete's heart looks SMALLER than average. That's a sign of an efficient heart - a heart that pumps blood well squeezes very hard to send as much blood as possible to the body with every beat. An enlarged heart, in contrast, may indicate that the heart's having to work too hard because of muscle damage or the increased effort of moving blood through clogged arteries.

2. The "lub-dub" that your heart makes when beating is the sound of heart valves closing. The human heart has four chambers with valves - little one-way doors - between them. If the heart is working correctly, you hear "lub" when blood first enters the heart and 'dub" after it leaves. If doctor hears a 'swish" or "gurgle" - murmurs - instead of a thump, that may be a sign that the valves aren't working as well as they should. Extra sounds (lub-dadub) sometimes indicate uncoordinated valve action (indicating heart injury) but it may be just be the sign of a young and athletic heart.

3. The heart needs blood, just like all your other organs. The heart fills with blood and then pumps the blood to the body about once a second or more. But it doesn't take nutrients and oxygen directly from the blood before pumping it; instead it pumps the heart through a series of blood vessels called arteries. Each organ has groups of arteries that deliver oxygen and nutrients to it - including the heart! These are called "coronary" arteries; if these arteries are narrowed or damaged, the heart may have trouble receiving the nutrients and oxygen it needs to live.

4. Heart cells (myocytes) are precious. Unlike skin, which quickly heals after most injuries, if heart cells are injured or killed during a myocardial infarction (or "heart attack") they are difficult to repair or replace. For many years, in fact, it was believed that you only had one set of myocytes, and once damaged, they could never be replaced. Recent research suggests that there may be cells in the heart (stem cells) that can develop into myocytes if needed, but how they are triggered and how long it takes them to repair damaged tissue isn't known. It is known however that heart damage is difficult to overcome, so prevention is an important part of taking care of your heart.

5. Your heart is a piece of electronic equipment. Myocytes use electrical signals as a means of communicating with one another and coordinating the beating of the heart. The flow of electricity is recordable by an electrocardiograph (ECG). An ECG of a damaged heart can be comparing the flow of electrical waves in the heart to waves in the normal heart to determine what sort of damage has been done. In addition, if there is significant damage to the electrical communication between heart cells, an artificial pacemaker (usually called a pacemaker) may be implanted in the heart to coordinate the electrical signals used and keep the heart beat regular and coordinated. Many hospitals request that cell phones not be used in certain locations in the hospital because of artificial pacemakers - in rare cases, cell phones have been known to interfere with the functioning of pacemakers. Pacemaker users are recommended to use their cell on the opposite side from where their pacemaker is implanted.

Article Source: http://EzineArticles.com/19007

Do you exercise every day? If you want to live a long, healthy life, maybe you should.

A recent study by Timothy Wessel, a physician at the University of Florida, indicates one of the strongest risk factors for developing heart disease is inactivity - even more so than being overweight. During the four-year study of 906 women, Dr. Wessel documented those who were moderately active were less likely to develop heart disease than sedentary women, no matter how much they weighed. The study concluded: "These results suggest that fitness may be more important than overweight or obesity for cardiovascular risk in women."

In January, the updated U.S. Dietary Guidelines strongly urged that everyone should take part in "at least 30 minutes of moderate-intensity physical activity" on most days, above whatever activities they do at home or work. To loose weight or to avoid gaining weight as we age, 60 minutes of daily moderate to vigorous exercise is recommended. And those who have already lost weight and are attempting to keep weight off need 60 to 90 minutes of daily exercise.

A study of 9,611 adults by the University of Michigan Health System, found that people in their 50s and 60s who participated in daily exercise were 35 percent less likely to die within the next eight years than their inactive couch potato counter parts.

Convinced that it's time to add exercise to your day?

The Basics -- Make Exercise a Life Priority:

- If you're not use to exercising, check with your doctor before beginning any strenuous fitness routine.

- Start slow. If 30 minutes of exercise is too much, start with 15 minutes and add a few minutes each day.

- If you don't have time for 60 minutes of exercise, break it up into two 30-minute sessions throughout the day.

- Schedule a specific time to exercise everyday - then keep to your schedule!

- Take part in more intense activities that can improve your
heart health, such as: running, dancing, swimming, cycling, and climbing stairs.

- Find exercise that you enjoy. You will be more likely to
continue and improve your daily performance if you look forward to a favorite activity.

- Wear proper clothing and footwear. This has two functions. Clothing and shoes that are suited to your activity will enhance performance and offer the right kind of support for your body and feet. They will also place you in a better frame of mind for exercise. When you wear your favorite running outfit and slide into your special running shoes, your mind says "it's time to get out the door and put my feet in motion!"

- Add everyday activities to increase your overall fitness
level, such as gardening, housework, walking to the store, take the stairs instead of the elevator, and raking leaves.

- Always drink lots of water.

- If you feel discomfort or pain after an activity, use ice
therapy immediately to reduce swelling and numb pain. Always have a cold pack in your freezer, ready and waiting. Most aches and pains attributed to exercise respond well to icing and will melt away within 24 hours after applying ice for several 20-minute sessions. Using cold therapy reduces down time, getting you back on schedule fast. (If the pain does not lessen within 48 hours after using ice therapy, is intense or becomes worse, see your doctor.)

Exercise every day...take care of your heart...live long!

Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.

Article Source: http://EzineArticles.com/14897

Everywhere we look in the western world we are inundated with pictures, images, icons and inferences of the 'perfect' female shape! The truth is that many of these images are altered or enhanced in some way and do not depict the typical female form. The pressure to lose weight is immense when we are bombarded every day with media selling products based on slimness, sex appeal and fashion. The constant message is that slimness will make you desirable.

With the current demographic trends in western countries, and faced with a sea of high fat, high sugar combined with physical inactivity; it is time to pay attention to our weight but not for any reasons of desirability. The most important reason for wanting to be a healthy body weight is for health rather than for how your body looks.

Overweight and obesity are major public health problems in western countries. Since the 1980s both adult men and women have become heavier, with obesity rates more than doubling in the last 20 years! Children are also becoming heavier. There is a growing concern that we are inadvertently training our overweight children to become obese adults. It has been said, we are digging our graves with out teeth! So just why should we be concerned with achieving a healthy body weight?

Overweight linked with diabetes.

In January 2003, the Journal of the American Medical Association featured two studies that highlighted the topic of obesity and its impact on health. The first study focused on the relationship between obesity and diabetes, as well as the growing concern of diabetes in the U.S. between the years 2000 and 2001. The numbers don't look good, with an alarming 5.6% increase of obesity in both men and women-from all ethnic groups, age ranges and educational levels. The occurrence of diabetes also increased-up 8.2% from 2000.

Overweight linked with premature death.

The second study found that obesity appears to markedly lessen life expectancy, especially among young adults. The researchers compared Body-Mass Index (BMI) to longevity and found a correlation between premature death and higher BMIs. For example, a 20-year-old white male, 5'10" weighing 288 pounds with a BMI of greater than 40 was estimated to lose 13 years of his life as a result of obesity. Findings were similar for women with higher BMIs, who were estimated to lose an average of eight years. While these studies reference extreme levels of obesity, there are still millions of overweight people in developed countries with a life expectancy rate that is three to five years less than their healthy-weight counterparts.
Overweight linked with heart disease.

Overweight people tend to have higher blood pressure and higher blood cholesterol, which are major risk factors for heart attack and other blood vessel disease. Being overweight can contribute to problems in the joints, and is also associated with other serious diseases such as diabetes.

How you tell if you are overweight

As we are all different shapes and sizes, there is not one recommended weight for your height. Instead there is a range of weights that are healthy for your height. One way to check your weight is to calculate your Body Mass Index or BMI.

Your BMI is a ratio or comparison of your height and weight expressed in a number. To find out your BMI you need to divide your weight (measured in kg) by your height (measured in m) squared. If you do not know your measurements in the metric system you can find any number of BMI calculators online that will do the conversion for you into empirical measures. One such calculator is at the website listed below.

The accepted definitions of weight categories by BMI are:

Underweight - BMI less than 18.5
Healthy weight - BMI between 18.5 and 24.9
Overweight - BMI equal to or greater than 25 and up to 29.9
Obese - BMI equal to or greater than 30

These BMI values only apply to adults aged 18 years and over and are based on studies of Caucasian populations. Therefore, they are not applicable to children and adolescents and they may not be appropriate for people of other cultural backgrounds.

Another way to check your weight is to measure your waist circumference, using a tape measure. This gives you an idea of whether you have a lot of fat stored around your middle. Waist circumferences associated with increased health risk are:

For men Waist circumference greater than 94cm
For women Waist circumference greater than 80cm

Being a healthy weight can help:

- improve blood cholesterol levels, blood pressure and blood glucose levels
- reduce your risk of other health related problems
- improve self confidence and self esteem
- make it easier to be physically active.

If you are obese or overweight...try not to gain additional weight. This will help you in years to come as people tend to increase weight with age. Better still look after your body and follow a healthy lifestyle incorporating a nutritious, delicious, health enhancing weight loss program. Just by losing 10 pounds you can significantly improve your overall health.

(c) Copyright Kim Beardsmore
Article Source: http://EzineArticles.com/5060

This is basically a modified fasting regimen that allows you to re-adjust your metabolism back to the way it was designed to work. Specifically, it's called alternate day fasting. Here's how it works.

On fasting days, you reduce your food intake to 500 calories. This is the day (actually every 2nd day where you do need to count calories a bit.) These calories should be consumed at one meal; ideally lunch or dinner. On NON-fasting days (every 2nd day) you can eat whatever you want, without counting.

It's simple, but it does an extraordinary thing. You need to consider these mental/emotional perspectives before you begin this regimen and if you are diabetic or hypoglycemic or suffer from adrenal problems, discuss it with your doctor first, please.

Eating one meal on your fast day usually means not eating breakfast. Most of us believe that breakfast is the most important meal of the day. Researching the literature on this, you'll find that most of the studies done that support this perspective were funded by the cereal companies. Other, independent studies do NOT support the importance of breakfast over other meals.

The toughest time emotionally and mentally with this alternate day fast regimen comes in the first 7 - 10 days. It's during this time that your body is adjusting and re-setting your metabolism. This is the CRITICAL period of this weight loss regimen. Stop and think critically for a moment, please.

Re-read the previous sentence with the word critical in it. Remember that in terms of evolution, we are in a continuous fest mode of eating, because we rarely go without a meal these days. This has caused our bodies to adapt to burning sugar as its primary fuel. This down regulates the enzymes that use and burn stored body fat.

Fasting is an excellent way to re-adjust your metabolism so your body will once again burn fat as its primary fuel, which helps you to shed your unwanted body fat stores. The importance of this critical re-adjustment of your metabolism can NOT be over stated. Keep your mental and emotional states strong and high during this period by doing quieter things that you love in your free time. AVOID watching TV, because you wouldn't believe how many food ads there are.

When you're fasting, you really notice them and you don't want to focus on food at this critical time. You want to keep reminding yourself that you are re-adjusting your metabolism in a natural, healthy way. So, when you get past that 7 - 10 day critical period, you will have SUCCESSFULLY switched your metabolism from burning sugar which is a fast-burning fuel to burning fat as the primary fuel.

Burning body fat is more satisfying to the body (as it's the evolutionary way our metabolisms developed) and so the body does NOT send you reminder signals called hunger pains so often. Hunger pains tell you to renew your energy levels by eating. You'll get them a lot LESS often once you switch your metabolism from sugar-burning to fat-burning.

So, think about all of these issues during the critical re-adjustment period and I guarantee you'll succeed and be on your way to losing weight HEALTHILY and NATURALLY, the way your body and its systems were designed to do. Good health to you!

Please check out my website: http://www.laughwithcydney.net to find many helpful suggestions for building a healthy and happy lifestyle. I am a laughter yoga instructor interested in promoting good health thru the practice of healthy habits, including eating properly, enjoying personal spiritual time, exercising regularly and practicing laughter yoga.

Article Source: http://EzineArticles.com/8557919

You see a lot of articles in magazines and online about exercising to burn off excess bodyfat and yes, it does help. But it's not the only, nor even the best way to lose fat. To reduce bodyfat you need to be in a calorie deficit, and following a healthy diet is your most powerful weapon in that battle for a number of reasons...

First, let's quickly look at the physics involved. Calories are a measure of stored energy contained to varying degrees within each type of food, and when ingested it takes 3,500 calories to add one pound of bodyweight. Your body uses some calories every day for internal functions, plus to power you through your daily activities. If you consume fewer calories than needed, your body converts some of its stored calories to make up the difference. If you feed it more calories than it burns, it will store the extra as fat to keep those calories available when food becomes scarce.

The best way to burn fat is a combination of calorie restriction and exercise, to hit the problem from both fronts. So why is lowering your caloric intake more effective than exercise for burning fat? Because the main purpose of exercising is to build strength, muscle and endurance, not burn fat. At best, an hour on a treadmill each day will burn about 500 calories an hour or less, depending on your bodyweight, the speed and the angle of incline. Over the course of a week, if you run for an hour every day you've burned 3,500 calories - one pound's worth of fat. Unfortunately most people will find the energy expenditure leads them to eat more, negating the effects. This explains why you see the same people using the treadmills in the gym year after year with little or no impact on their bodyfat levels.

But what about lifting weights? Weightlifting builds muscle, and muscle burns calories 24 hours a day, right? Yes - each pound of lean muscle you have burns about half a calorie per hour, 24/7. But that's just 12 calories per day - 10 extra pounds of muscle will only burn off a pound or so of fat per month. And once again, this often means an increase in appetite to go with the efforts required to build that extra 10 pounds of muscle.

So while exercise IS a part of the overall picture, both for optimal health and for burning bodyfat, the biggest gains can be made by EFFECTIVELY managing your calories through a healthy nutrition plan. Note the emphasis on 'effectively' managing your calories - simply cutting way back in your daily calories is dangerous and counter-productive. Your body will go into 'starvation mode' if you suddenly stop eating for an extended period and will react by slowing your metabolism down drastically, thwarting your efforts to burn bodyfat.

While every body is different and each person's metabolism is different, start with this general rate: daily caloric intake for men should start at about 12 calories per pound of bodyweight, while for women it should be 10 calories per pound. Pick a reasonable bodyweight goal for your height and gender and use that as your starting point. So if a man wants to burn fat and get down to 175 pounds, he wants to start at 2,100 calories per day. A woman wanting to get back to 120 pounds would start consuming 1,200 calories per day.

Give that level a few weeks to see what effect it has on your bodyfat levels, then tweak it a bit up or down as necessary to reach, and maintain your goals. No, you won't lose fat as quickly as on some of the better fad diets, but you'll lose it safely while learning to maintain the new weight and avoid the yo-yo dieting cycle so many are trapped in.

Pay attention to WHAT you eat as well, not just how much you eat. Carbohydrates are converted to glucose in the liver and then transported through your body by insulin from your pancreas - too many carbs makes your body produce that much more insulin to try and control your blood sugar levels, and if the extra glucose isn't absorbed by your muscles it WILL be by your fat cells. Don't avoid carbs either, though - you need a balance of all 3 macro-nutrients - carbs, protein and healthy fats. Instead opt for healthier carb sources like rolled oats instead of sugary cereals, sweet potatoes instead of white potatoes and have extra vegetables like broccoli and Brussels sprouts when you're hungrier. For snacks, have an apple or an orange instead of chips or chocolate bars.

By following a healthy diet and making exercise a regular part of your weekly routine you can hit your goal weight, get rid of the excess bodyfat and maintain the healthy weight that's just right for YOU. And you'll be helping to stave off or reduce the severity of type-2 diabetes, heart attacks and strokes. Don't put it off - get started on your own healthy nutrition lifestyle right away!

Article Source: http://EzineArticles.com/8616525

When you are looking for the best way to beat depression, it helps to understand that no one solution stands alone. Some methods work better for some people than others, but all of the most effective treatments offer a multi-point approach. With a solid five part framework, you can design a plan that works the best for you.

1. Get Up.

The first step may sound simplistic, but if you've been hiding out in bed or wrapped up in a cocoon on the couch, you must get on your feet before change can happen. When depression first hits, you may need some quiet time to regroup and maybe just rest. But you should reach a point when your body instinctively knows that it has huddled up too long. Listen to your body and make a decision to get better.

Getting up is not easy. It may even be the hardest part of beating depression, because all you want to do is hide out and be left alone. But getting up is also your best weapon against the black hole that seems to be dragging you under. Your same mind that seems to have you trapped can also be your most powerful champion, if you give it the task of defeating how you feel.

2. Eat.

If you had a grandmother from "old country" it wouldn't really matter what the problem was. The answer is always "eat". There is real wisdom here, because if you've been in immobile for a while, chances are you are hungry and dehydrated, and your body and mind are both crying out for nutrients. Some turkey or tuna, some fruit, whole grains, and plenty of water will at least get you started. Find a good nutrition book for more details and check our earlier articles on what to eat when you're depressed. The right foods play a key role in beating depression.

3. Move for 22 minutes.

Depression makes you achy and lethargic, feeling like you don't even have the strength to stand. But if you can keep moving steadily, such as walking, after a while your body will release the same endorphins that give runners their "high", and automatically relieve much of your pain.

I can't say exactly how long it will take you to feel better, shoot for 20 to 30 minutes. It takes me about 22 minutes on a treadmill to go from "I can hardly take a step," to "I could walk all day".

Research has shown exercise to be as beneficial as anti-depressants in many cases, and without any side effects. As well as the endorphins, you replenish your oxygen stores, help your blood flow, and feel stronger every day.

4. Think better thoughts.

You may not realize it, but you if you are depressed, you probably already know how to meditate. Unfortunately, you keep meditating on your problems, and simply replaying how bad you feel. Guided meditation recordings can really help here. They take away the need for you to come up with your own more positive thoughts, and they redirect your mind to a better state.

There are often chemical imbalances involved in depression, but still to a large part thinking gets you down, and thinking can get you out. Yes, life may have dealt you a hard blow, but how you decide to react to it is up to you. Change how you think and you can change how you feel.

5. Forgive.

It is easy when we're depressed to vacillate between blaming the world for our problems and blaming ourselves for the state of the world. Whatever it is that is beating you down, forgive it. Forgive yourself for not being perfect, and forgive everyone who ever expected you to be. Forgive life for its disappointments, and forgive yourself for disappointing others and yourself.

The more we can forgive, the easier we can breathe, and the more joy we can see. We can relax, we can appreciate all our life experiences, and we can be grateful just to be alive.

Beyond the Framework.

The five parts of this framework are only an outline of what needs to be in any strategy to beat depression. You can adapt it and fill it out as best suits your personality and individual strengths.

Some people are helped by herbal supplements such as St. John's Wort or Sam-E, for short term depression. But check first with a medical professional. Serious, long term or debilitating depression may require a doctor's care. Even medical treatment will be enhanced if you Get up, Eat, Move, Think, and Forgive.

Article Source: http://EzineArticles.com/8230337

Live longer thanks to fruit, an active lifestyle, limited alcohol and no cigarettes. This is the conclusion of a study by public health physicians at the University of Zurich who documented for the first time the impact of behavioural factors on life expectancy in numbers. The results are to be taken over into prevention and health counselling in primary care.

Cardiovascular diseases (CVDs), cancer, diabetes and chronic respiratory disorders -- the incidence of these non-communicable diseases (NCDs) is constantly rising in industrialised countries. The Federal Office of Public Health (FOPH) is, therefore, in the process of developing a national prevention strategy with a view to improving the population's health competence and encouraging healthier behaviour. Attention is focusing, amongst other things, on the main risk factors for these diseases which are linked to personal behaviour -- i.e. tobacco smoking, an unhealthy diet, physical inactivity and harmful alcohol consumption.

Against this backdrop Private Docent Brian Martin and his colleagues from the Institute of Social and Preventive Medicine (ISPM) at the University of Zurich have examined the effects of these four factors -- both individual and combined -- on life expectancy. For the first time the consequences of an unhealthy lifestyle can be depicted in numbers. An individual who smokes, drinks a lot, is physically inactive and has an unhealthy diet has 2.5 fold higher mortality risk in epidemiological terms than an individual who looks after his health. Or to put it positively: "A healthy lifestyle can help you stay ten years' younger," comments the lead author Eva Martin-Diener.

Analysis of data from the Swiss Cohort

For the study the researchers used data from the Swiss National Cohort (SNC). The Zurich public health physicians focussed on CVDs and cancer as they account for the most deaths in Switzerland. The researchers succeeded in correlating data on tobacco consumption, fruit consumption, physical activity and alcohol consumption from 16,721 participants aged between 16 and 90 from 1977 to 1993 with the corresponding deaths up to 2008. The impact of the four forms of behaviour was still visible when biological risk factors like weight and blood pressure were taken into account as well.

"The effect of each individual factor on life expectancy is relatively high," states Eva Martin-Diener. But smoking seems to be the most harmful. Compared with a group of non-smokers, smokers have a 57 percent higher risk of dying prematurely. The impact of an unhealthy diet, not enough sport and alcohol abuse results in an elevated mortality risk of around 15 percent for each factor. "We were very surprised by the 2.5 fold higher risk when all four risk factors are combined," explains Brian Martin. Hence, the probability of a 75-year-old man with all risk factors surviving the next ten years is, for instance, 35 percent, without risk factors 67 percent -- for a woman 47 and 74 percent respectively.

Effects only appear in later life

According to Martin an unhealthy lifestyle has above all a long-lasting impact. Whereas high wine consumption, cigarettes, an unhealthy diet and physical inactivity scarcely had any effect on mortality amongst the 45 to 55-year-olds, it does have a visible effect on 65 to 75-year-olds. The probability of a 75-year-old man with none of the four risk factors surviving the next ten years is 67 percent, exactly the same as the risk for a smoker who is ten years younger, doesn't exercise, eats unhealthily and drinks a lot.

The social and public health physicians depict the dependency of life expectancy and the four risk behaviours for the age groups in what are known as survival charts. The impact of individual risk factors and their combined effect on mortality are visible at a glance. "In future, doctors will be able to refer to the easily comprehensible charts when giving health counselling to their patients in primary care," comments Eva Martin-Diener with confidence. "Furthermore, they may also be important for the political discussions of prevention strategies for NCDs."

Story Source:
The above story is based on materials provided by University of Zurich. Note: Materials may be edited for content and length.

Up to one-quarter of individuals currently labeled as obese are actually metabolically healthy and do not have a high risk of developing type 2 diabetes. Though obesity is a major risk factor for diabetes, the two conditions aren't always linked. A study published by Cell Press July 3rd in the journal Cell sheds light on a possible explanation, revealing that high levels of a molecule called heme oxygenase-1 (HO-1) are linked to poor metabolic health and an increased risk of type 2 diabetes in obese humans. Moreover, HO-1 inhibition improves metabolic health in obese mice, suggesting that HO-1 blockers could represent a promising new strategy for the treatment of metabolic disease.

"The results indicate that HO-1 is in fact necessary for the development of metabolic disease and call for a re-evaluation of numerous findings in the field," says senior study author Harald Esterbauer of the Medical University of Vienna. "The study also reveals HO-1 as a candidate biomarker for the stratification of metabolically healthy and unhealthy obesity and provides a framework for selective, personalized therapy."

The factors that determine whether obesity leads to poor metabolic health have been unclear, but the evidence suggests that a maladaptive immune response called metabolic inflammation plays an important role. However, studies examining the relationship between a supposedly anti-inflammatory molecule called HO-1 and metabolic disease have produced conflicting results.

To address this question, Esterbauer teamed up with senior study author J. Andrew Pospisilik of the Max Planck Institute of Immunobiology and Epigenetics. In contrast to past findings, they found higher levels of HO-1 in liver and fat biopsies from obese, insulin-resistant humans compared with obese, metabolically healthy individuals. When the researchers deleted the HO-1 gene in immune cells called macrophages, molecular signs of inflammation decreased in mice, suggesting that HO-1 actually promotes inflammation, contrary to widespread belief. Moreover, deletion of the HO-1 gene specifically in the liver or macrophages of mice fed a high-fat diet led to better liver function and an increase in insulin sensitivity -- a clear sign of improved metabolic health.

"Our findings show that HO-1 is among the strongest predictors of metabolically unhealthy obesity in humans, and it could have a high prognostic value for detecting disease onset," Pospisilik says. "This could allow clinicians to use targeted interventions to prevent disease progression specifically in obese individuals who show early signs of type 2 diabetes."

Story Source:
The above story is based on materials provided by Cell Press. Note: Materials may be edited for content and length.

Not taking quitting smoking seriously may sound like an odd way to approach such an important issue as quitting cigarettes. But that's exactly what I'm suggesting happens sometimes. Maybe it's intentional and maybe not. By that I mean are you consciously or unconsciously blocking your success.

13 signs you are unconsciously blocking your success, or you just don't want to quit.

You turn up for a hypnosis session and challenge the therapist to put you under.
You have been too busy to read you pre session email and follow the pre instructions.
Your partner booked the session and you engaged with the process.
Your intake form is only sparsely filled out, avoiding specific important details.
You keep some cigarettes on hand just in case.
You're not prepared to avoid a risky smoking situation on the night of your session, in order for your nervous system to fully process the change.
You complain that you may have to give up two hours of your time to quit.
When booking the session it is the least important item in your busy schedule.
You don't do your follow up steps.
You take several weeks to report a problem.
You come out of hypnosis, and in spite of experiencing specific hypnotic indicators, in spite of no prior hypnotic experience, you immediately question whether you were in a trance.
You have a cigarette sometime after quitting, even though you didn't need one or want one.
You forget to turn up for your appointment, given that most people who attend can think of little else in the prior day, forgetting is questionable.
So why turn at all if you are not serious, it could be that you don't want to quit, but are going through the motions to please someone else. But more likely you have a parts conflict.

That is a part of you wants to quick, but another part deep down in your subconscious is not only not ready but will actively block your efforts.

Let's assume that you do want to be a non smoker, then the solution is to dig deep prior to your session, to be completely honest about your reasons for smoking, and to allow yourself to deeply feel the pain of smoking.

Look at yourself in the mirror and shot out your intention to quit, then light a cigarette and blow the smoke through a tissue and feel the disgust.

Article Source: http://EzineArticles.com/?expert=Ian_Newton

Who does not covet good skin? Why! Everybody wants it. While moisturizers and skin care products help in external satisfaction, the real solution to healthy and glowing skin lies in treating the skin right from its root level. That involves feeding it the vitamins that are necessary for its replenishment. This is where Vitamin C Serum comes into the picture. Since Vitamin C naturally revitalizes the skin, using Vitamin C Serum on a regular basis will add a glow to your skin that nothing can replace or take away.

These serums also have another health benefit. Their key ingredient, Vitamin C, contains another important property as well. They are anti-oxidants. This means they have special properties that help preventing cancer and also fighting with the deadly disease. Considering the increasing rates of cancer affliction, it would be wise to start using Vitamin C Serum as early as possible.

Vitamin C Serum, being anti-oxidizing in nature, guards the skin against the harmful rays from the sun. Therefore, once you bathe your skin in it, you can relax and sunbathe without a care or worry. What is even better is that regular usage of these serums slow down the aging process in the sun, and makes you look nearly five to ten years younger. Needless to say, this is a confidence boost that we can all benefit from.

Topical Vitamin C

Extending the concept of Vitamin C Serum a little further, we have another miracle worker - the topical vitamin C. The term 'topical' refers to something that can directly be applied to a part of the body. This definition should clearly explain exactly how it can be used. In its own way, topical Vitamin C helps to tackle your skin in an efficient manner, and contributes invaluably to the health of your skin. It also plays a vital role in increasing the elasticity, resilience, and suppleness in the skin.

Cellex C

Another serum that can be beneficial to the human skin is Cellex C serum. Its key ingredients are ascorbic acid and Vitamin C. It also contains grape seed extracts. These key contents work in tandem to reduce the visible signs of aging, such as wrinkles and sagging skin. Age spots also begin to fade away. In most cases, using Cellex C serum does not have any ill effects on the skin. Therefore, it can be used freely, without worrying about negative or adverse reactions, much like other Vitamin C Serums.

Hyaluronic Acid Serum

Another important food for your skin is the hyaluronic acid serum. Just like the Vitamin C Serum, hyaluronic acid serum also has incredibly good effect on your skin. In chemical terms, this is what happens - it attracts the water molecules in the skin, and binds them together, thereby keeping the water levels in the skin at an acceptable level. Therefore, the skin remains soft, and supple, all the time. Also, like Vitamin C Serums, presence of antioxidants makes this serum an effective shield against the ultraviolet rays of the sun, notoriously known for their cancer causing properties.

Conclusion

Vitamin C Serum and its related products are always a woman's best friend. However their benefits are not restricted only to womankind, but men and children benefit from the usage of these serums as well.

So make your skin smile by giving it a matchless gift - Vitamin C Serum. There are also other tiny accompanying surprises such as the hyaluronic acid serum, the Cellex C serum, and any topical Vitamin C.

These products go a long way in keeping your skin healthy, by slowing down your skin's aging process and making it look young and supple again.

Your author has been a "Health Guru" for many years. Vitamin C and all Vitamins both topical and ingestible have played a large role in his health regimen since the beginning. I hope you enjoy the article, read, learn, and then make an informed decision on whether your skin could benefit from the use of Vitamin C Serum, Cellex C or some form of Topical Vitamin C. Then read on at the Vitamin C and Aging website to see if your life could benefit from any other types of Vitamin C.

Article Source: http://EzineArticles.com/?expert=Michael_A_O'Reilly

Getting healthy, or being healthy, is something everyone should strive to do for themselves. We all know what we should do, but not everyone does it. Don't believe me? Just go to any mall, shop, store, or busy street and look at all the people who are... shall we say... not the healthiest.

This got me thinking about something. Why do people choose to be healthy or not to be healthy? When it boils down to it, people do it for themselves, they don't do it for someone else. In other words, if you say "I'm getting in shape for my wife/husband," you are just fooling yourself because you will never sustain it, you will eventually go back to your old habits that kept you "out of shape."

Another mindset that comes into play here is the fact that if you're doing it for someone else, you can always blame someone else if you don't hit your goal, whatever that is. You may even say, "I did all this work to make *insert name here* happy and I still didn't lose that 10lbs!"

Really? It's someone else's fault you didn't hit that goal? How is that possible? They didn't do the work (or not do the work)... YOU did! They didn't eat the foods... YOU did! How is that someone else's fault, explain that one to me?

What I'm saying here is that nothing will happen inside of you until you decide to do it for yourself. And, once that decision is made, nothing will stop you, you'll be on a mission.

We have examples of this everywhere. Have you ever seen someone who decided to lose weight and they made a dramatic change and lost the weight? What about someone who wanted to gain muscle and turned themselves into a beach body hottie? Sure you have, we all have seen it, there are examples everywhere. (I've even interviewed several people who fall in this category)

"But Andrew, that's them. I can't do that." Why not? The only difference between what those people have done and what you can do is decide to do it... for YOURSELF! Do it because YOU want to! Do it because YOU need to! Once you decide to do it, you'll be amazed at the results you will achieve!

Will it be easy... nope, not at all. Why would it be easy? If it were easy, everyone would be in better shape. Is it simple... it sure is.

Here's how simple it is... go for a one mile walk every day. Eat the right kind of food. Drink more water. Maybe do some basic push ups. There you go... see, simple. Will this get the ripped muscles and abs? Probably not, but we aren't talking about that, we are talking about doing something for YOU! Making a decision to get healthy for YOU. Nothing will happen in your life until YOU decide to make it happen... for YOU!

People in this wacky workout world need to realize a healthy body and healthy lifestyle CAN be had by ANYONE! BUT, that person has to decide to do it for themselves. If this article has touched you or made you think about doing something, then I've done my job. I'll be your second biggest fan for you to achieve your health goals. Who will be your first... YOU! Now, go out there and sweat!

Article Source: http://EzineArticles.com/?expert=Andrew_Poletto

Many people who want to cut on some weight want to do it quick and in the healthiest possible way. The good news is that many scientists and nutritionist believe that it is possible to lose up to 3 pounds or even more at home by observing a good diet and lots of unforgiving exercises.

Exercising

If you are involved in regular exercise or are constantly involved in hefty tasks, it is possible to lose 1-2 pounds per week, which is if you burn 500 calories than you consume every day. However, the most effective way to lose weight is to eat less and exercise more, as most weight counselors agree. For instance if you take 1200 calories every single day and exercise for an hour per day you could lose up to 5 pound in the first week.

Cut on the intake of some starches

Limiting the amount of salt and starches that you consume, simply translates to losing weight. When you reduce the intake of sodium and starch in the body, the amount of fluids decreases as well, this can result to up to a loss of 5 pounds.

Add other diets to your meal

Although you may have to cut down on the intake of the salts and starches, many nutritionists recommend that you increase the amount of fruits, soy products, vegetables, egg whites, fish and some types of meat. For a more effective experience it is important to get rid of tempting foods from your home, drink plenty of water, eat only at regular meal times, hence no grazing next to the fridge, and trying to keep busy at all times.

Using a workout program

Many nutritionist and fitness experts have recommended involvement in work out programs, with the latest programs in the market being very popular and effective. The best features of these programs are the results obtained at the end, which are heavily dependent on the intense workout and following a nutrition guide. Unlike most of the other traditional workout programs, the most recent ones do not involve the monotonous calculation of calories. These programs make sure that a participant is able to lose weight effectively, and maintain their new weight for a long period.

Hence, as seen above it is possible to lose weight in a healthy, fast and safe way by following a workout program, getting into healthy workouts and exercises, and of course healthy eating.

Article Source: http://EzineArticles.com/?expert=Mkamba_M_Juke

Warmer weather means clothes that are often a little more revealing as well as possible time spent at the pool, beach or other vacation destination. If you have been hibernating this winter instead of working out or just could not seem to stick to your New Year's resolution, it is possible to get yourself out of a workout rut and back on track to success when it comes to achieving your fitness goals. Start off with these tips to get you back on track and get yourself out of a workout rut:

1. Remember that you need to get up and get moving in order to get yourself out of a workout rut. Make just a few healthy changes at a time to get yourself out of a workout rut. Even if you do not know much about fitness, remember that moving around burns many more calories than sitting around all day does. Start by making small changes such as walking to the store instead of driving.

2. Even the tiniest bit of exercise helps. If you are worried about time, remember that exercising 10 minutes here, 10 minutes there and another 10 minutes later on in the day can help to get yourself out of a workout rut. Instead of thinking of these small increments of exercise as a daunting or even boring task, think of them as steps in the right direction to achieving your health and fitness goals.

3. You will not get yourself out of a workout rut if you overdo it. If you have spent all winter or longer not working out, doing too much too soon can take a toll on your body as well as your mind. Overdoing exercise can also lead to injury, which can mean more time spent sitting down (as you recover) instead of working toward your fitness goals. You cannot (and should not) overall your entire health and fitness regime in just one workout session. These things are going to take time.

4. Set realistic fitness goals in order to get yourself out of a workout rut. Set goals that you know you will be able to meet. Avoid setting unrealistic fitness goals that you know you will not be able to meet. In order to achieve your fitness goals, pick days and times of the days to workout that you know you can stick with. If you begin a workout regime that just seems to hard for you, adjust your routine instead of just skipping your exercise session altogether.

Dr. Matthew Gianforte is the owner and a chiropractor at LifeWorks Integrative Health in Shawnee, KS. LifeWorks Integrative Health combines a wide variety of services to meet your every need -- including chiropractic care, medical services, weight loss services, massage therapy and physical therapy. For more information, http://lifeworkskc.com/

Article Source: http://EzineArticles.com/?expert=Matthew_Gianforte

The secret to successful weight loss is simple – eat the right foods, watch your portions and get some exercise. But for many, that means reducing their food intake and putting up with hunger pangs while the body adjusts to a scaled-down diet. By including healthy, filling foods in your daily diet, you can beat hunger and stay satisfied.

Filling foods v empty calories

Keeping to a daily calorie allowance is important for successful weight loss. But so is being mindful of the nutritional value of the food you eat. Foods that are higher in fibre and/or protein will keep you satisfied longer than a food that is high in starch, sugar and fat. In other words, 1200 calories that are rich in protein and fibre will keep you feeling fuller than 1200 calories worth of sugary, high-fat food. These ‘empty calorie' foods will raise your insulin levels, prompt hunger signals to the brain and tempt you to raid the fridge to fill that ‘gap’.

What about appetite suppressants?

Appetite suppressants are often viewed as a ‘quick fix’ to kill food cravings and stop you feeling hungry. Many contain chemicals that alter or inhibit the signals sent by the brain to tell you that you’re hungry. Sounds ideal, but these ‘magic pills’ aren’t all they’re cracked up to be. Appetite suppressant pills can cause side-effects such as dizziness, mood swings, headache and tiredness.
By using diet pills as a ‘quick fix’ solution, you are not addressing the issue at hand. Changing your eating habits is the only way to achieve permanent weight loss results. If you rely on diet pills and then return to ‘normal’ eating habits you will soon gain back what you lost. By choosing healthy, filling foods that keep you feeling satisfied, you can break the hunger barrier and achieve your weight loss goals.

Foods that are high in protein, fibre and water are best at curbing your hunger for long periods of time. Here are our top twenty choices:

Top twenty hunger-busting foods

1. Eggs: Rich in protein and unsaturated fats, an egg-based breakfast can easily keep you full until lunchtime.
   Tip: They are no longer seen as a danger to your cholesterol levels so ‘an egg a day is ok’.
2. Oats: A bowl of oatmeal or porridge is a perfect choice anytime. Oats are high in fibre and are a low Gi food which helps to balance your blood sugar levels, meaning they will curb your craving for snacks.
   Tip: Add fruit for extra nutrition.
3. Almonds: All nuts make a great hunger-busting snack, but almonds are king for satiety. They contain the highest fibre levels per serving and are rich in antioxidants, vitamin E and magnesium.
   Tip: Just 15 almonds = 100 cals so don't eat a whole bag!
4. Green leafy veg: Green leafy vegetables like spinach, kale, cabbage, and Brussel sprouts are top of the tree for keeping hunger at bay. These fibrous greens take longer for the body to digest full of iron and other nutrients.
   Tip: Try steaming to preserve nutrients.
5. Cayenne Pepper: A natural appetite suppressant; cayenne pepper not only curbs your hunger due to the chemical capsaicin, it also revs your metabolism!
   Tip: Sprinkle cayenne pepper on your food and you will burn calories quicker while staying satisfied for longer.
6. Apples: An apple a day not only keeps the doctor away, it also keeps hunger at bay too. Apples are slow to digest, high in soluble fibre and contain a natural sugar, pectin, which helps you to feel full.
   Tip: Chop into segments and sprinkle on cinnamon.
7. Broth-based soup: A bowl of broth-based soup drunk before a meal can curb your hunger due to its high water content.
   Tip: If you are making your own, add plenty of veg for extra fibre and nutrients.
8. Avocados: Tasty and delicious, avocados are high in fibre and contain oleic acid, a monounsaturated fat that prompts your brain to signal that you are full.
   Tip: While avocados contain heart-healthy fats, they are high in calories, so eat them in moderation.
9. Greek yoghurt: Greek yoghurt contains twice the amount of protein compared to normal dairy yoghurt, making it an ideal filling food. Plus, it’s rich in calcium.
   Tip: Add some flaked almonds for extra satiety.
10. Beans: All varieties of beans are high in complex carbs, protein and fibre, which all help to keep you feeling full.
    Tip: Add them to salads, casseroles, curries and other dishes.
11. Salmon: Foods rich in Omega 3 fatty acids make excellent filling food choices and salmon comes top of the class here. It’s rich in protein too.
    Tip: Delicious with scrambled eggs.
12. Dark Chocolate: The high cocoa levels and bitter taste will stop any chocolate craving in its tracks while the steric acid contained in dark chocolate will help you to feel fuller for longer.
    Tip: Enjoy with coffee to diffuse the bitter taste.
13. Water: What can we say about water that hasn’t already been said? Thirst is often mistaken for hunger so drinking a glass or two will drive away hunger pangs.
    Tip: Have a glass of water before a meal and you are likely to eat less.
14. Coffee: This popular beverage is rich in caffeine and antioxidants which can boost your metabolism and curb your hunger.
    Tip: Too much can be bad for your nervous system so stick to 1-2 cups per day.
15. Sweet potatoes: Rich in vitamin A and C and less starchy than their floury counterparts, sweet potatoes contain a digestive enzyme that takes the body longer to break down so they will keep you satisfied for longer.
    Tip: Spray with oil and bake for sweet potato wedges.
16. Green Tea: This well known metabolism-booster also helps to balance your blood-sugar levels, meaning you are less likely to get that hollow, hungry feeling.
    Tip: Drinking one cup a day can keep your brain sharp as you age. (American journal of clinical nutrition)
17. Chia seeds: These tiny seeds are big on Omega 3, protein and fibre which promote satiety.
    Tip: They are also moisture-absorbing, meaning that once you have eaten them, they will expand, keeping you feeling nice and full.
18. Tofu: Not just for vegetarians, tofu is high in filling protein, low in calories and contains genistein, a natural appetite suppressant.
    Tip: Try adding some to Japanese miso soup or a stir-fry.
19. Cinnamon: This is another hunger-busting spice which helps to regulate your blood sugar levels and curb your appetite.
    Tip: Add some to yoghurt, fruit, or oatmeal.
20. Flax seeds: Rich in soluble fiber, Omega 3 and Omega 6, flax seeds are an ideal natural appetite-suppressing food.
    Tip: Sprinkle them over your salad, yoghurt or oats.
By choosing the right foods to include in your daily diet, you can eat healthy and make hunger pangs a thing of the past. So don’t eat more, eat smart and make sure these healthy filling foods have a permanent place on your weekly menu.

 http://www.tescohealthandwellbeing.com/advice/weight-management/3381-healthy-filling-foods-to-kill-your-hunger