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Excess Pounds, but Not Too Many, May Lead to Longer Life: "A Canadian study adds to a growing body of evidence that being overweight, but not obese, may help you live longer."
(Via NYT > Health.)
Mediterranean Diet May Boost Longevity: "Certain aspects of the Mediterranean diet -- such as high consumption of vegetables and olive oil, low consumption of meat, and moderate consumption of alcohol -- are linked to longevity, a study shows."
(Via WebMD Health.)
16 Sneaky Health Hazards: "Learn the worst place for your brush and more"
(Via Prevention Health Home Page.)
Are All Those Crunches, Leg Lifts and Ab Whatevers Really Necessary?: "
Let's face it--many people are obsessed with the idea of having rippling abs. The six pack has become an indelible part of our culture. You see it on the internet; you see it in the infomercials on TV. There are a myriad devices and workouts designed to give you the six-pack look. The flaw in this obsession is that focusing on the abs so much may not only be the best way to get that look, but may even thwart the efforts because it takes time away from the exercises that are more effective at getting real results.
The misconception many have is that a lack of definition in the abs is because people don't exercise the muscles enough. Anyone who gets to the gym on a regular basis is already working the abs to some degree. The biggest reason people can't see definition in their abs is because there's a layer of fat covering them up. Peel away the fat, and you uncover the washboard hiding underneath.
The answer to the six-pack riddle isn't working the abs more; it's focusing on the movements that build the most muscle and burn the most calories to get rid of that fat.
When it comes to ab work, the old cliche about working smarter rather than harder holds true. Do the right primary exercises and supplement them with the right ab work at the right time, and you'll soon have the lean look that will make your abs pop.
The only individuals who really need to go crazy with abdominal movements are bodybuilders, fitness models or those who are preparing for a photo shoot (and truth to tell, those photos can, and usually are, airbrushed anyway).
So how should you do it? Easy. The first step is to toss out that idea you have that you're going to get a great set of abs by swiveling all day on that new gizmo you just purchased. The second step is to commit yourself to doing some very basic combination movements--ones that target the biggest muscle groups. That means squats, deadlifts, pull-ups, bench presses. If you're already doing these movements on a regular basis in the gym, you've probably got a good six-pack hiding under some padding.
But wait a minute, you're saying, if I'm already doing the right exercises, then what more do I need to do?
Here are two recommendations: First, consider your diet. Follow the basics: Cut calories. Make lean proteins a regular part of your diet. Increase your meal frequency. Avoid sugars and fats. You have to have a calorie deficit to get rid of that fat, and you need protein to maintain or increase your muscle mass.
The second part of the formula is to make those basic movements do more work for you to strengthen and define your abs. When doing pull-ups, for example, raise your legs in front of your body and flex your abs. After doing a deadlift workout, do a set of weighted crunches. Or do supersets of deadlifts and ab crunches.
One or two sets of hanging leg raises and ab crunches at the end of a workout or in supersets during a workout is really all it takes to strengthen those muscles. The fact is, they already get a good workout by helping to stabilize the body during big movements.
By focusing on the combination exercises, you burn more calories than by simply doing isolation movements for smaller muscle groups. Research shows that the body burns calories at a higher rate for a longer period of tme after more intense workouts. You also build more muscle, which effects lasting changes in the metabolic rate.
So the formula is simple: Forget about all that ab work and the popular devices. Focus on basic, combination movements in the gym. Supplement the combination movements with simple ab movements. Alter your diet to help you cut calories and get adequate protein and nutrients to fuel your muscles. If you make a good plan that focuses on these basic principles and stick to it, you'll have that six-pack before you know it.
(Via HealthMad.)
The Importance of Taking Good Nutrition and Practicing Good Eating Habits: "
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The Importance of Taking Good Nutrition and Practicing Good Eating Habits
Humans and animals cannot make their own food. Therefore, they need ready-made food. Plants are the main sources of food for humans and animals. Animals such as chickens, fish, cows and goats are also sources of food for humans and other animals.
Nutrition
Nutrition is the consumption and use of food substances by living organisms. Good nutrition is defined as nutrition which contains all classes of food in the correct quantities and ratio. Good nutrition involves the following seven classes of food: a) Carbohydrates. b) Proteins. c) Fats. d) Vitamins. e) Mineral salts. f) Water. g) Roughage.
The importance of taking good nutrition and practicing good eating habitsare as follows: a) For the growth, repair and replacement of damaged cells (when a person grows, food is needed for the formation of new cells. The new cells replace cells that are damaged or dead). b) Energy supply (daily physical activities can only be carried out if we obtain enough energy from food. Energy is needed by our organs and muscles to function. c) For the maintenance of good health (mineral salts and vitamins are important to maintain the health of our body and to prevent infections).
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Calorific Values of Different Classes of Food
Energy obtained from the oxidation of food is used to carry out all physical activities (for example running), physiological process (for example the digestion of food) and mental process (for example thinking). The energy from food is measured in units such as calories (cal) or kilocalories (kcal). The calorific value of food is defined as the quantity of energy released when one gram of the food is completely burnt.
The other unit which can be used to measure energy is joule (J). Calories and joule units are too small to measure. Therefore, kilocalorie and kilojoule units are usually used in measuring energy.
1000 calories (cal) = 1 kilocalorie (kcal)
1000 joules (J) = 1 kilojoule (kJ)
1 calorie = 4.2 joule
1 kilocalorie = 4.2 kilojoule
One calorie is the amount of energy that is needed to raise the temperature of one gram of water by 1 degree Celsius. All classes of food supply energy except vitamins and mineral salts. The calorific value of food can be measured by using a bomb calorimeter. This tool is used to measure the energy content of a particular food.
Carbohydrates, proteins and fats are the three main classes of food which are the main sources of energy. These foods have different calorific values. Carbohydrates and proteins have slightly different calorific values of but fats have twice the calorific value of carbohydrates. The excessive intake of fats is not encouraged although it has a higher calorific value because fats can lead to heart diseases and obesity. The calorific values of a particular type of food is dependent on the three main classes of food as follows:
Classes of food Calorific values (kJ)
Carbohydrate 16.7
Protein 22.2
Fats 37.6
The knowledge of the calorific values of various types of food can help us plan our daily diet. a) This enables our body to obtain sufficient energy for our daily activities and helps us avoid being obese due to excessive intake of food. b) We can have a balanced diet and maintain our health.
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Factors that Affect the Total Calories Required by an individual
Each individual needs energy that is obtained from their daily diet to carry out their daily diet to carry out their daily activities. The total quantity of calories required by each individual is different and depends on factors such as: a) Sex. b) Age. c) Body size. d) Physical activity or occupation. e) Climate or surrounding temperature. f) State of health.
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Sex
Men use more energy than women of the same age group to carry out their daily activities. Therefore, men have a higher total calorie requirement than women. The difference in calorie requirement between men and women is because: a) Men weigh more and are generally bigger in size compared to women. b) Men have a higher metabolic rate (the rate at which our body uses energy). c) Men generally more active. Pregnant or lactating women need more energy than ordinary women.
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Body Size
The body size of a person depends on the number of cells in the person’s body. Bigger individuals require more energy compared to smaller individuals as they have more cells and they need more calories because their basic metabolic rate is higher, i.e. more energy is required by the heart to pump blood to the entire body and a greater number of cells require more energy.
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Age
Individuals in different age groups have different calorie requirements. Children who are growing require more energy compared to adults or senior citizens. The energy requirement of children increases with age. This is due to: a) Their increasing activeness. b) Their increasing growth. c) Their higher metabolic rate.
At the onset of adolescence, the daily energy requirement of an individual reaches the highest level because the body is growing at a very rapid pace and the metabolic rate is high. The energy requirement of adolescents will continue to increase until they are about 20 years old. It will decrease slowly after this age. Senior citizens are less active and have a low metabolic rate. Therefore they do not have high energy requirements.
www.uncooped.com/KJC2-8/posts/674-Homemade-en...
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Physical Activity / Occupation
All physical activities involve the contraction of muscles for body movement. The total energy which is required depends on the intensity of each activity or occupation. Less active and light occupations such as working in the office as clerks, secretaries and managers require less energy than menial workers who do heavy work. Hard labor and spots require more energy because the contraction of muscles is more intense, leading to a higher metabolic rate.
Surrounding Temperature
We need to maintain a constant body temperature of 37 degrees Celsius. Approximately 10% of the energy obtained from the oxidation of food is used to maintain body temperature at this level. Therefore, individuals living in cold climates need more energy to heat up the body compared to individuals living in hot climates. This is because in a cold climate, our body loses heat to the surroundings. This causes our calorie requirement to increase because additional energy is required to replace the heat lost. Individuals living in cold climates require more fat to meet their higher energy requirement.
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State of Health
Sick people or people who are always weak are encouraged to eat more nutritious food. This is due to the fact that sick people need more energy to fight illnesses and repair their damaged tissue so that they can recover fast. People who are weak need more energy to strengthen their immune system to withstand infections.
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Health Problems Related to Nutrition and Eating Habits
Food contains various types of nutrients which have specific functions in the human body. A balanced diet is a diet which contains all the classes of food in the correct amount to meet the daily requirements of the body. A balanced diet is important to ensure good body health. It also helps prevent diseases and ensures normal growth for children and adolescents. An unbalanced diet, be it due to the lack of or excessive consumption of a particular class of food can cause various health problems such as: a) Malnutrition. b) Obesity. c) Anorexia. d) Unhealthy eating habits.
fieldnotes.unicefusa.org/2008/06/
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Malnutrition
Malnutrition occurs when there is a lack of one or more classes of food in the daily diet. This happens when a person chooses to eat only certain types of food in certain quantities and not others. Vegetables which contain many nutrients are not favored because they do not taste nice. Malnutrition can lead to various types of health problems.
Obesity
Obesity occurs when a person eats excessively until his food intake is more than the daily energy requirement of his body. Excess food in the human body is changed into fat and stored under the surface of the skin and surrounding internal organs such as heart. The accumulation of fat in the body is the main source of obesity and causes an increase in body weight. A person is obese if his body weight is 20% more than the ideal weight that corresponds with his height and age.
Obesity can cause serious health problems such as breathing difficulties. This is because the diaphragm and abdominal muscles do not function normally due to the accumulation of fat beneath the skin. Obesity can also lead to heart and kidney diseases, diabetes as well as hypertension (high blood pressure). These problems can be overcome by reducing the consumption of fruits and vegetables needs to be increased. Physical activities or sports are effective in overcoming obesity. This is because plenty of energy is required carrying out these activities. This energy is obtained from the excess fat stored in our body.
Anorexia Nervosa
Anorexia is a disorder in which patients starve, use laxatives without a prescription or deliberately vomit in order to lose weight. The causes are psychological and stem from a misconception of being overweight or a fear of becoming fat. This disorder mostly affects women and is prevalent among female adolescents. The symptoms are severe weight loss and female patients may cease to menstruate. Anorexia can be treated by taking a balanced diet. Psychological counseling is also important in helping sufferers overcome their fears and misconceptions.
Diseases Resulting from Unhealthy Eating Habits
Bad eating habits such as the excessive consumption of food with high cholesterol as well as sweet and salty food can lead to heart diseases, diabetes and hypertension. These three diseases are main causes of death among Malaysians.
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Effects of the Excessive Consumption of High Cholesterol Food
Cholesterol is present in animal fats (saturated fats) and is produced by the liver cells in our body. It exists in two forms, low density lipo-protein cholesterol (L.D.L.) and high density lipo-protein cholesterol (H.D.L.). Cholesterol is important to our body because it is involved in the production of steroid hormones, vitamin D, bile salts and the formation of the external membrane of nerves. Examples of steroid hormones are progesterone and testosterone.
The intake of different saturated fats can increase the cholesterol level of blood. A high cholesterol level can cause diseases such as arteriosclerosis, coronary thrombosis and high blood pressure. Arteriosclerosis is a condition where cholesterol is deposited on the walls of arteries, causing the walls to thicken. The deposition of cholesterol narrows the lumen and slows down blood flow. This results in high blood pressure. The deposition of calcium along with cholesterol contributes to arteriosclerosis.
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Hard arteries and high blood pressure will cause the arteries to break. The clotting of blood in the arteries also occurs, causing blockages known as thrombosis. The blockage of arteries causes organs in the body to receive less oxygen and food. If this condition takes place in the coronary artery of the heart, the cardiac muscles will receive less oxygen and food. This condition will cause the heart to be unable to function properly, leading to a coronary thrombosis or heart attack. If thrombosis takes place in the brain, a stroke is said to occur. It can cause paralysis and death.
A high cholesterol level can be controlled by: a) Reducing the intake of oily or fatty food by cooking food through boiling or steaming. b) Using corn oil and soya bean oil for cooking purposes. These oils are unsaturated oils containing very low cholesterol. c) Daily exercise.
W.H.O. states that the safe cholesterol level is below 250 mg/ 100 ml of blood. The human cholesterol level depends on uncontrollable factors such as age, sex and family history. Factors which can be controlled include diet, body weight, mental pressure, exercise and smoking cigarettes.
www.healthreformwatch.com/category/biosimilars/
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Effects of the Excessive Consumption of Sugar
An excessive intake of sugar supplies extra calories to the body because sugar can be changed into fat and stored in the body. Excessive sugar in the human body is usually changed to glycogen by insulin and stored in the liver. The harmful effects of the excessive intake of sugar include: a) Diabetes mellitus (sugar in urine). b) Obesity. c) Dental caries. d) Other problems such as damage to the kidneys, gangrene, blindness and heart diseases.
Signs and symptoms of diabetes include: a) Frequent urination. b) Presence of sugar in the urine. c) Feeling tired all the time. d) Feeling thirsty and hungry all the time. e) Weight loss. f) Itchiness.
Excessive sugar can cause dental caries. Dental caries is caused by corrosion of the enamel layer of teeth by acid. The acid is produced from the action of bacteria in plaque on food remnants in the mouth which are rich in sugar. Dental caries can be prevented by practicing a minimum consumption of sugar in our daily diet.
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Effects of the Excessive Consumption of Salt
Salts are used widely in the food industry as a flavoring and preservative. Common salt which is sodium chloride is required by the body to prevent muscle cramps. It is also important in osmoregulation by the kidneys. However, the excessive intake of salt in our daily diet can lead to severe health problems.
The harmful effects of the excessive intake of salt include: a) Increases the osmotic pressure of body fluids. b) An excess of sodium salt is associated with high blood pressure. High blood pressure burdens the heart and causes heart diseases, the rupturing of arteries and may even lead to a stroke. c) Excessive salt and a shortage of water intake can lead to the formation of kidney stones. Kidney stones develop when crystals are formed in the urine and these stones remain in the kidney.
To lower the risk of these diseases, we should reduce our intake of salt by eating less salty food such as salted eggs, fish and vegetables and also by using less salt in our cooking.
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The Importance of Taking Good Nutrition and Practicing Good Eating Habits
It is important to take good nutrition and practice good eating habits. Good nutrition and eating habits mean taking all classes of food in the correct amount at the correct amount at the correct time. Good nutrition and eating habits are important for: a) Growth and healthy development – Children need more protein compared to other classes of food because they are growing and their bodies are developing at a very rapid pace. b) Maintaining body health – Senior citizens and sick patients need to increase their intake of protein, vitamins and mineral salts to maintain their health. Protein is required to replace damaged or dead cells, while vitamins and mineral salts can prevent various diseases. c) Supplying energy – Humans need energy to carry out daily activities and to do certain jobs. A person that is active in sports requires more carbohydrates so that he has sufficient energy to carry out his sporting activities. If not, his body becomes tired easily and worn out.
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If our bodies are unhealthy, the physiological process of our body will fail, leading to mental, physical and emotional problems. By eating nutritious food and practicing good eating habits, we can assure of a healthy, comfortable and peaceful life.
(Via HealthMad.)
Nine Nutrition Essentials for 2009 - CNN.com: "
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updated 11:16 a.m. EST, Wed January 14, 2009
Nine Nutrition Essentials for 2009
STORY HIGHLIGHTS
In food realm, information overload creates more confusion than clarity
Cooking Light and expert panel identify, examine nine key nutrition issues
Get guidenace on topics from portion distortion to composition of proteins and fats
Next Article in Health »
From The editors of Cooking Light
You have access to more nutrition information than ever -- from magazines like Cooking Light to the Internet, newspapers, and television. When you add to that the hype about fad diets, the resulting information overload creates more confusion than clarity.
Avoid portion distorition"
Study links teen depression to bedtimes: "Teens whose parents let them stay up after midnight on weeknights have a much higher chance of being depressed or suicidal than ...
(Via USATODAY.com Health - Top Stories.)
6 Health Problems to Never Ignore: "How one scary condition can lead to another"
(Via Prevention Health Home Page.)
