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health about nutrition and fitness

fitness

Quality of life is what we all want. Good health helps us achieve a high quality of life. Fitness makes us want to live it every day.

Defining Fitness

fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best. More specifically, it is: "The ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands. It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well-being."

Physical fitness involves the performance of the heart and lungs, and the muscles of the body. And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability.

As you undertake your fitness program, it's important to remember that fitness is an individual quality that varies from person to person. It is influenced by age, sex, heredity, personal habits, exercise and eating practices. You can't do anything about the first three factors. However, it is within your power to change and improve the others where needed.

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The Flip Side of Longevity

Couch potatoes and their brethren are of greater risk to heart disease, developing diabetes, colon cancer and high blood pressure.

Studies show that physical inactivity is more prevalent among African American and Hispanic adults than whites. Not surprisingly, younger adults workout more frequently than their elders. And women, in general, exercise less than men, (but live longer).

Physical laziness increases with age with 30 percent of all men and 50 percent of all women ceasing to exercise completely by the age of 75.

The solutions: Get off the couch! Take a walk. Ride a bike. Join a gym. Join a sports league. Start swimming.

Experts say that burning between 150 and 300 calories a day will improve your health, while scorching up to 500 calories in physical activity per day can enable a person to reduce his or her risk of premature death from cardiovascular disease.

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Beach Muscles, The secret to chiseling a V-shaped torso

When it comes to building the perfect beach body, your natural instinct is probably all wrong. Most guys focus on building their chest and arms, ignoring the muscles that take up less real estate in the mirror. That's a mistake because building a big back and wide shoulders is the trick for attaining the classic V-shape, which creates the illusion of a smaller waist, thicker chest, and more powerful torso. Because those neglected muscles are less developed, they'll also grow faster than their overtrained counterparts. And that means you'll see dramatic changes in your physique--almost instantly.

Part 1 of this three-part "Beach Body" series targets the muscles you work the least--your shoulders, lats, and upper back. By fixing these weak spots now, you'll strengthen the muscles that surround your chest and arms, enabling you to work your pecs and biceps harder than ever in the weeks to come. You'll definitely see faster gains in the mirror--no matter which direction you're looking.

• How to do it
• Repetitions and weights
• Speed of movement

One choice is aerobic exercise

With aerobic exercise, you can lose weight without drastically reducing the calories you consume or sacrificing important nutritional needs. One reason for this is because aerobic exercise not only elevates your metabolism while you're exercising, it can also keep it elevated even after you're done, depending of course on how long and how strong you exercise.

You've probably heard about exercise programs that actually turn your body into a 'fat-burning machine.' Aerobics can do that. An aerobic program you stick with can help you lose weight easier because it can stimulate your body and make it burn calories.

If weight control is your goal, some types of aerobic activity will work better than others. Low-impact aerobics, like walking, step aerobics and low-impact aerobic dance are your best bets. Some good no-impact aerobic activities you can benefit from include swimming, bicycling and rowing.

If you're just getting started, begin with as little as 15 minutes of low-impact aerobics three times a week. Gradually increase to 30 minutes of moderate aerobic activity four times a week.

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Sleep Aid

How Much Sleep Do We Need?

The amount of sleep each person needs depends on many factors, including age. Infants generally require about 16 hours a day, while teenagers need about 9 hours on average. For most adults, 7 to 8 hours a night appears to be the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day. Women in the first 3 months of pregnancy often need several more hours of sleep than usual. The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days. Getting too little sleep creates a "sleep debt," which is much like being overdrawn at a bank. Eventually, your body will demand that the debt be repaid. We don't seem to adapt to getting less sleep than we need; while we may get used to a sleep-depriving schedule, our judgment, reaction time, and other functions are still impaired.

What Does Sleep Do For Us?

Sleep appears necessary for our nervous systems to work properly. Too little sleep leaves us drowsy and unable to concentrate the next day. It also leads to impaired memory and physical performance and reduced ability to carry out math calculations. If sleep deprivation continues, hallucinations and mood swings may develop. Some experts believe sleep gives neurons used while we are awake a chance to shut down and repair themselves. Without sleep, neurons may become so depleted in energy or so polluted with byproducts of normal cellular activities that they begin to malfunction. Sleep also may give the brain a chance to exercise important neuronal connections that might otherwise deteriorate from lack of activity.

Tips for a Good Night's Sleep

• Set a schedule
• Exercise
• Avoid caffeine, nicotine, and alcohol
• Relax before bed
• Sleep until sunlight
• Don't lie in bed awake
• Control your room temperature
• See a doctor if your sleeping problem continues

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weight loss

How to lose weight naturally

Women form the majority of people dieting, joining a slimming club, or health clubs. trying the next 'quick-fix' solution to weight problems and they are the main purchasers of low-calorie and low-fat foods. It's also a fact that four times as many women as men will be diagnosed with an underactive thyroid which can affect your weight.

What are your choices?

There's no point in adopting strict measure that prevent you from living life to the fullest. After all, food is there to be enjoyed. You need a way of eating where you can eat out with friends, socialise without having to forego the meal. Real and permanent fat loss (not just weight loss) has to be gradual and it takes time. The important thing, however, is that this approach works, and your weight will stay off.

Dietary changes

Follow the recommendations from the nutrition section. In particular, reduce or eliminate foods made with white flour or white sugar, and avoid refined foods where the fibre and goodness has been stripped away. These are 'fast-releasing' , and can have detrimental effects on blood sugar and then your weight.

Cut out all sugar and artificial sweeteners. You will have to become a label reader because sugar can be added to almost anything, including savoury foods such as baked beans, tomato ketchup, and even bread. In order to make sugar content appear lower, manufacturers list all the different types of sugar separately (look for words ending in -ose, such as fructose, glucose and sucrose). Don't be fooled. They all have relatively the same effects on our bodies.

A very simple tip to help with weight loss is to chew well and to take your time when eating. It takes your brain 20 minutes to register that you are full, so if you eat more slowly, you will actually want to eat less.

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Healthy Eating

What is healthy eating?

Healthy eating is choosing foods that provide you with nutrients your body needs to function at its best. Healthy eating does not mean eating only "health foods" or restricting what you like to eat. You can eat all foods, as long as your diet is balanced and varied and you eat foods in moderation. When you eat, you should be able to both enjoy yourself and give your body what it needs to be healthy.

"Eating Well" Means

Eating enough calories to prevent weight loss and maintain your weight. When undergoing treatment, You Should Not Try To Lose Weight! Your body is undergoing stress, and to help your body tolerate the stress, you need to maintain your current weight, Even If You Are Overweight!

Eating enough protein to repair the tissues damaged by radiation and chemotherapy and to fight infections. Protein is needed for repair and replacement of all body tissues: muscle, skin and organs. The typical American diet contains more than enough protein.
Taking in plenty of fluids.

The best "diet" includes foods from all the food groups with a focus on unprocessed foods. Balance is key.

Fruits and vegetables are the best sources of most of our vitamins and minerals. They also contain carbohydrates, fiber, phytonutrients, water and are fat-free.
Carbohydrates give you energy and are the basis of all healthy diets. Good choices include whole grains, fruits, and vegetables every day.

About Nutritional Myths . . .

The importance of sound nutrition and lifestyle choices are being proven in the prevention of cancer; however, we still need more research on nutrition in the treatment of cancer. If you choose to try special vitamins, herbs or supplements in addition to your medical treatment, please inform you doctor or nurse to determine if this is harmful to you or interferes with your treatment.

We do recommend you take multivitamins daily to aid in your nutritional needs.

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Buying Home Exercise Equipment

Home exercisers are bombarded with advertisements for expensive equipment, flimsy gadgets, and television wonder workouts. Without a solid plan and a little shopping savvy, it's awfully easy to make a purchase you'll regret. Take a look at these 10 common equipment buying mistakes and you'll be well on your way to a smart purchase.

1. Don’t Overbuy Features.
2. Don’t Skimp on the Basics.
3. Avoid Fast or Sight-Unseen Purchasing.
4. Don’t Ignore the Top of the Line.
5. Don't Overestimate Your Abilities.
6. Don’t Limit Your Options.
7. Don’t Ignore Your Personal Comfort.
8. Don’t Believe Everything You Hear.
9. Don’t Go It Alone.
10. Don’t Overlook the Little Things.

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Sports

Exercise can be very beneficial to health. It can reduce the risk of heart disease, stroke and obesity, and organised sports are an excellent source of motivation and enjoyment.

For example:

• Take a brisk walk (not just a stroll).
• Cycle slowly (not enough to get out of breath).
• Have a leisurely swim.
• Dig the garden.
• Do low-impact aerobics.
• Go dancing.
• Play tennis.
• Try mixing different activities. As well as being more interesting, this means you exercise a wider range of muscle gain and use them in a variety of ways.

Exercise can:

• reduce the risk of heart attack and death after heart attack,
• reduce the risk of developing long-term diseases,
• increase life expectancy and improve quality of life in later years,
• increase confidence,
• improve appearance. Muscle definition is improved; body fat reduced and skin improves in appearance as more oxygen is delivered to body tissue,
• improve posture,
• provide natural pain relief
• have a positive effect on breathing, blood supply, muscles, and bones.

10 Essential Health Tips (The Basics to Practice Every Day)

• Move More, Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn.
• Cut Fat, void the obvious such as fried foods, burgers and other fatty meats. Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts.
• Quit Smoking, Thought for the day: Give up just one cigarette…
• Reduce Stress, Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut.
• Protect Yourself from Pollution, If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares.
• Wear Your Seat Belt
• Floss Your Teeth, ecent studies make a direct connection between longevity and teeth flossing.
• Avoid Excessive Drinking, While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer.
• Keep a Positive Mental Outlook, There's a definitive connection between living well and healthfully and having a cheerful outlook on life.
• Choose Your Parents Well, The link between genetics and health is a powerful one.

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nutrition

Dietitians plan food and nutrition programs and supervise food preparation for those on special diets. The promote good health by supporting healthy eating habits, scientifically evaluating clients' diets and making modifications to those diets.

Good nutrition is the key to good health for everyone. It is especially important for people with chronic kidney disease. Even with the help of artificial kidney treatments (dialysis), you cannot get rid of all the wastes and fluids that build up in your body from what you eat and drink

Low-Carbohydrate Dieting

In a nutshell, low-carbohydrate dieting consists of eliminating most forms of carbohydrates. Carbohydrates come in many forms. They can be sugars, breads, pastas, pretzels, crackers, fruit, vegetables, and soda and fruit juices. Many people can’t believe that fruit and fruit juices are carbohydrates because they are really mostly sugar. Several recent studies even go so far as to suggest that the rise in obesity in our population is directly attributable to the rise in the consumption of fruit juices.

Usually, people are so thrilled with the initial weight loss that they do not realize that they can't stay on the diet forever. As soon as people begin to increase the amount of carbohydrate in their diets and, therefore, decrease the amount of protein, appetite returns, caloric intake increases, glycogen stores get replenished, and body weight quickly returns to its pre-diet levels

Are low-carbohydrate, high-protein diets safe? In actuality, we don't know because no one has carried out a long-term study of people on low-carbohydrate diets, but we can make an educated guess from studies of people who eat high-protein diets. Perhaps one of the most consistent relationships observed in the nutrition literature is the positive relationship between the consumption of animal protein and the development of chronic disease. It is not clear, however, whether the effects are due to the consumption of large amounts of protein, large amounts of fat associated with eating high-protein diets, or due to the lack of consuming enough protective "phytochemicals" in plant based foods. Nevertheless, we know that it is healthier to eat plant-based foods than animal-based foods.

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Tips for choosing carbohydrates

• Choose whole grain cereal and bread products over white rice, white pasta, and white flour for extra fiber and vitamins
• Choose whole fruit over fruit juices
• Limit your sweets (There is no need to eliminate them, just plan them into your daily food plan)
• Try to include several servings of vegetables and salads a day

Nutritional Medicine

Nutritional Medicine is the study of the interactions of nutritional factors with human physiology, biochemistry, pathology and anatomy and the clinical application of these interactions in the optimisation of health and the prevention and treatment of disease.

It is a system of therapeutics that favours dietary changes and the use of nutrient substances in appropriate doses to encourage physiological homeostasis.

Major factors to be considered in the evaluation of the nutritional status of the patient are the quality and the quantity of food eaten, the efficiency of its digestion, absorption and assimilation, and most importantly, the biochemical uniqueness of the individual. Environmental and genetic factors may influence these considerations, and modifications are made to the former when indicated3.

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Is nutritional medicine conventional or complementary?

The original discoveries of the physiological functions of various trace elements and vitamins represent a very important part of the development of conventional medicine. However, it is interesting to note that many conventional physicians just assume that the average British diet is nutritionally adequate and other than in quite specific illnesses such as eating disorders or anaemia, will rarely investigate nutritional status. There are some types of nutritional medicine, generally described as orthomolecular medicine, in which very large doses of vitamins and minerals are used in order to treat illnesses varying from the common cold to cancer.

A point made frequently within the context of complementary medicine is that of individuality. One of the underlying principles of nutritional medicine is that each person is unique and has unique nutritional requirements so that what might be an adequate nutritional intake for one person may be inappropriate for another.

Fiber

Dietary fiber is found in plant foods. Fiber cannot be digested by humans. It has no calories because the body cannot absorb it.

There are two forms of fiber: soluble and insoluble. Soluble fiber attracts water and turns to gel during digestion. This slows digestion and the rate of nutrient absorption from the stomach and intestine. It is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Insoluble fiber is found in foods such as wheat bran, vegetables and whole grains. It appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool.

Fiber falls into two general categories—water-soluble (found mostly in oats, fruit, and legumes) and water-insoluble (found mostly in grains and vegetables). As each type of fiber has different benefits, most people on high-fiber diets are generally advised to increase their intake of foods that feature both soluble and insoluble fiber

suggests the following ways for you to increase fiber in your diet:

• Eat high-fiber cereal or add a few spoonfuls of unprocessed wheat bran to your cereal.
• Add bran cereal or unprocessed bran when you're making foods such as breads, cakes, muffins, meatloaf, and cookies.
• Eat whole-grain bread instead of white bread. Select breads made with 100 percent whole-wheat flour. Substitute whole wheat flour for half or all of the white flour in baking recipes.
• Use whole grains and whole-grain products such as brown rice, barley, whole-wheat pasta, and bulgur. Add canned kidney beans, garbanzos, and other beans to canned soups or salads.
• Choose high-fiber snacks such as fresh and dried fruits, raw vegetables, low-fat popcorn, and whole-grain crackers.
• Add barley to soups and stews.
• And eat lots of fruits and vegetables.

A diet high in fiber is protective against heart disease. Soluble fiber from beans, oats, psyllium seed, and fruit pectin has lowered cholesterol levels in most trials. Diets high in overall fiber have reduced triglyceride levels in several clinical trials, but have had no effect in others. Research suggests that soluble, not insoluble, fibers are helpful in lowering triglyceride levels. A high-fiber diet that features both soluble and insoluble fibers also seems to reduce the risk of both fatal and nonfatal heart attacks

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