Fitness Tip: Finding the Right Personal Trainer

Today's personal trainers can offer you much more than a simple run for your money. They could (and usually will) offer you a physical fitness evaluation, including tests to check your body-fat percentage, your cardiovascular strength and muscle strength, and your endurance. The following step is an individual program tailored to your needs. Is your goal to lose weight or gain strength? Are you recouping from an injury? Have you just turned into a stay-at-home mom with a new child and almost no time to exercise? Have you actually been diagnosed with what will probably be a chronic degenerative condition and you would like to bolster your immune system? Have you chosen to run a marathon next year but don't have a clue how to train? Has your doctor advised that you work with a trainer as you get over an eating disorder?

Read more: Finding the Right Personal Trainer

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High Fiber Food List for Weight Control

Evidences have shown the benefits of fiber intake to the body. Dietary fiber helps lower the blood fat levels and insulin levels. It also helps prevent constipation and regularize bowel movements. 

A study made my Dr. H.W. Heaton showed that eating high-fiber bread as opposed to white bread enabled the body to pass some calories through the system without being absorbed and to speed that transit by five times or more, thus promoting weight loss. This research sparked additional studies at the University of Michigan’s Department of Food Science and Human Nutrition.  This showed that people with high dietary fiber intake ate less food voluntarily.  They also appeared to absorb less fat in addition to the weight loss effect owing to the calories being “passed through” the body.  Their report stimulated headlines claiming: “The more bread you eat, the more weight you lose.”
As far as long-term weight management program is concerned, the evidence for inclusion of adequate dietary fiber is persuasive, but, of course, just like everything else in life, there should be balance.  If too much fiber is taken, the body may fail to absorb some essential minerals, especially zinc.
There are ways to obtain fiber in ordinary food.  Here are some of the most common sources.  Take note that fiber in itself is not caloric but the foods that contain it are:

Fruit group: About 2g fiber per serving; take four or more per day.  Each serving has about 60 calories.
Banana, 1 small
Cherries, 10 large
Apple, 1 small
Strawberries, ½ cup
Peach, 1 medium
Orange, 1 small
Plums, 2 small
Pear, ½ small

Cereal and Bread group: About 2g fiber per serving; take four or more per day.  Each serving has about 80 calories.
Rye bread, 1 slice
Whole wheat bread, 1 slice
Corn flakes, 2/3 cup
Oatmeal, dry, 3 tablespoons
All bran, 1 tablespoon
Vegetable group: About 2g fiber per serving; take four or more per day.  Each serving has about 25 calories.  These values are for cooked portions.
Carrots, 1/3 cup
Corn on the cob, 2” piece
Brussels sprouts, 4
Broccoli, ½ stalk
Lettuce, raw, 2 cups
Potato, 2” diameter
Green beans, ½ cup
Baked beans, canned, 2 tablespoons

Miscellaneous group: About 1g fiber per serving.
Peanut butter, 2 ½ teaspoons
Pickle, 1 large
Of course, in practice, you would be eating a mixture of foods which will provide enough fiber and you can probably rely on your current diet to provide at least half of what you need, especially if on a normal basis, you are eating from the above list.  The above list can help you devise your own low-calorie/ high fiber plan.

How to Look Better By Simply Improving Your Posture

One of the world’s foremost fashion authorities, Diana Vreeland once said that beauty has much to do with the extension of the neck, extension of the arms, extension of the back, extension of the legs, and a very light step.  She’s right. Your posture has a lot to say about you.  You tend to slouch if you’re down and depressed.  You slump when you’re tired.  When you feel insecure, your posture takes on a curve.  What’s good about posture is that you can teach it to say what you want it to—you can train it to express your self confidence and say the right thing all the time.  Here’s how:  Straighten your spine, keep shoulders back, tuck your tummy in, align your hips, keep your head up—all those things drill sergeants and your mom had said so often.

Your mirror will never tell a lie.  Here’s a simple test to check your posture.  Take off all your clothes and face your body straight on.  Do your shoulders slope down?  Is your chest concave? Do you bunch up around your waist? Is one hip higher than the other?  Now look at yourself from the side.  Does your head jut forward?  Do your shoulders curve in?  Does your spine curve toward your protruding belly?  Do your buttocks stick out to compensate for that curving spine?
If so, you are not alone.  Many people have terrible posture.  You can still improve your posture.

Helpful Exercise to Improve Your Posture
You’ll have to exert a little energy, too.  Devote a time of day when you can afford to give that much needed attention to yourself.  When you get up that morning, check out your posture in the mirror.  As you look at each part of your body, consciously attempt to straighten it, all the while breathing rhythmically.  Place your head and your neck in line with your spine.  Shrug your shoulders, roll them around a bit, and let them relax naturally.  If they curve forward, use your shoulder muscles to pull them back slightly, which will automatically pull up your sunken chest.  (Are you breathing evenly?)  Next tuck your buttocks under and in while flattening your tummy.  This will align your spine.  Now as if someone had suspended your head from a string, maintain this alignment while you walk around the room.

Now, lay down on your back on a firm surface while maintaining the same body alignment.  Push your spine as close to the floor as possible.  Bend you knees and feel your spine naturally closer to the ground.  Close your eyes and take six every deep breaths.  Feel your abdomen and lungs fill up and expand as you breathe in; feel them slowly deflate as you exhale.  With your legs still bent and with your arms straight out in front of you, slowly curl up into a sitting position.  Align your body and straighten your legs.  Sit up as tall as possible, with your arms extending forward.  Tucking your chin toward your chest, bend your body forward, hands reaching toward your toes.  Slowly stretch your spine.

Stand up and realign yourself.  Take a warm shower, all the while practicing your alignment.  Finish with a blast of cold water.  Dry off, concentrating on each part of your body as you blot the water.  Are you maintaining your new alignment?  Proceed with the rest of your day’s activities, but recheck your body alignment every fifteen minutes.  By day’s end, you will have rediscovered some muscles you forgot you had.  Take another warm shower, letting the water beat on your tired muscles between your shoulders and in the back of your neck.  Try to sleep on your back or side with your knees bent.
This exercise helps build body awareness.  The best part is that your mirror gives you constant reinforcement.  When your body is properly aligned, you instantly look better.  The longer you practice good posture, the faster it becomes second nature to you.  Practice constantly, whether sitting, standing, walking, or relaxing.  Soon good posture will be second nature to you.

What is Scintimammography?

It is a well known fact that early detection of breast cancer (breast CA) has a great influence in the medical prognosis and the survival of the patient.  X-ray mammography is the most popular way of screening for breast cancer.  However, when the breast parenchyma or breast tissue is dense, the sensitivity of this screening modality is diminished.  In these instances, supplementary Ultrasonographic studies can be very helpful especially in identifying the presence of cysts or nodular masses.  Another procedure that could prove to be helpful is Scintimammography.

Scintimammography makes use of radiosotopes with short half lives, particularly technetium 99, which are injected into the blood stream and allowed to circulate in the body.  These isotopes tend to concentrate in areas with high metabolic activity and in areas with high blood supplies.  These areas of high isotope concentration are then detected by a special device known as the gamma camera.

Scintimammography is a good modality for detecting malignant lesions with high metabolic activities which tend to have higher concentrations of the radioisotopes used in the procedure.  It is also useful in assessing the patient's response to chemotherapy.  Other cases in which this procedure could be helpful are in patients with breast implants that prevent proper evaluation by X-Ray Mammography and those who have undergone breast surgery.  Occasionally, false negative results are encountered in benign fibroadenomas with high metabolic rates.

Although X-Ray mammography is still the frontline screening procedure of choice, it is good to know that this supplementary procedure is also available.

Stop the Urge of Emotional Eating

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There are times when we go overboard with our eating habits which can result in weight gain-- or even worse, acquired illness. One of the issues with food is called emotional eating.

Eating is an undeniable part of existence. The body gets its nourishment from food. There are times when we go overboard with our eating habits which can result in weight gain-- or even worse, acquired illness. One of the issues with food is called emotional eating.

The dilemma of emotional eating may be reflected on the weighing scale but it starts out in the mind. Most often, stress affects your life. When this happens, your defenses are compromised your health suffers as well as your emotions.

We all have our good days and bad days. Some people deal with bad days by taking a binge or triggering their emotional eating habit. When you hurt, you look for comfort. Food is the easiest comfort provider and coping mechanism because it won’t judge them or hurt them and it will never disagree with them. To complicate matters, consuming pleasurable foods stimulates the release of endorphins that can make us happy. That's why people feel better after eating something they like.

Emotional eaters utilize food to relieve stress. They hide behind the act of eating rather than seeking answers to the problems. This is not unusual especially when the cause of stress is something horrible such as separation or loss, death of a loved one, or physical abuse.

How will you know if you are using food in this manner? The most obvious sign is weight gain because you eat too much. In context of the weight gain, also examine other aspects of your life:

* Have you been experiencing stress recently at work or at home?

* Has anything traumatic occurred in the last year?

* Are you coping with a problem but have not determined a resolution?

If you answered “yes” to any of these questions, you are at risk of being an emotional eater. You would eat but even if you are not necessarily hungry at any time. These are some of the foods that are called “comfort foods”:

* Fatty foods like French fries and other fried foods

* High carbohydrate foods such as mashed potatoes, macaroni and cheese

* Foods high in sugar content like candies, cookies, ice cream, cake, and donuts

There is hope for emotional eaters. The initial step is to admit that you have a problem. You’ll have feelings of guilt and helplessness. The guilt is caused by knowing you are possibly destroying your health and the helplessness is due to the fact that you can’t see a way out.

Next, seek proper counseling. There are several types of counselors who can fit your needs. Emotional eating is not about dieting or altering your eating habits but taking control over your emotions.

A counselor might advise things like visualization, relaxation techniques, practicing problem solving skills, and family support. Visualization helps you to look at your problems in a more realistic way and not in an exaggerated manner. You will learn to perceive food as nutrition for your body and not merely an emotional crutch.

Finally, your family can help you determine your stress triggers and carefully observe changes in your eating habits. They can help you be mindful of the foods you are eating, help you in choosing the right food and may even exercise with you. Proper diet and exercise will strengthen immune system, regulate blood flow and encourage positive thinking. Yoga can also enhance the mind-body connection so you refrain from unnecessary eating.

Finding new means to deal with stress and solve your problems will drive food out of the equation. You will feel good about discovering solutions which will substitute the addiction to food.

Sports Nutrition: A Guide to Energy Values of Different Foods

Each gram of fat gives about 9 Calories of energy. Every gram of protein gives only almost 4 Calories of effective energy (the equivalent to carbohydrates). Alcohol is absorbed completely, and each gram contributes 7 Calories of energy.

The 9 Calories per gram of fat exemplify the most compact form of food energy. 3500 Calories of energy, in practical terms, is the quantity that could be required daily by an active young athlete. This can be obtained in almost a pound of pure fat. Knowing this fact, the hoax of the high-energy capsules, often marketed to target athletes, becomes rather obvious. Because one teaspoon of fat weighs around 5 grams, it gives no more than 45 Calories. Presuming that a high-energy capsule weighed 5 grams (definitely jumbo for a capsule), its caloric share would also be at 45 Calories. And that’s the energy available in about half of a usual cola drink.

Athletes, having high energy requirements, might find it helpful to include extra amount of fatty foods. This is especially true for the young contender in energy-demanding sports, like soccer, basketball, and distance running, who can bring down the total bulk of his or her diet by having larger amounts of fat and still match the body’s energy needs. Nut-spreads such as peanut butter and vegetable oils, margarine, and nuts all add up concentrated calories without an unneeded addition of bulk or saturated animal fats.

Carbohydrates give 4 Calories of energy per gram, less than half that of fats. However, sweets and starches may impart plenty calories to the diet and are often regarded “fattening.” They do offer a significant amount of energy, since they are drawn from refined carbohydrate sources such as table sugar and highly milled flour. They likewise have minimum water and fiber content, and therefore, comparatively concentrated sources of calories. Common desserts like cakes, pies and pastries, which are customarily regarded as being carbohydrate foods, really contain huge quantities of shortening, which is fat and accounts for many of their caloric contribution. Some carbohydrate foods, like noodles, spaghetti, potatoes, and rice, give fewer calories, unless consumed in very large quantities or in combination with fatty foods.

A few vegetables, like lettuce, celery and cabbage, hold large sums of carbohydrate in the form of cellulose, but give very little energy. Humans can’t digest cellulose, and it only lends bulk to the diet. The fact is, foods high in cellulose are great for people who must cut back their caloric intake. But, due to their high bulk and low caloric content, they’re ineffective for those who have high energy requirements.

As referred earlier, protein is the least effective of the three energy sources in the diet. While protein provides 4 Calories of energy per gram, the mode in which it is metabolized tremendously brings down the availability of the energy it furnishes.

Practical Ways to Prevent Common Sports Injuries

 We're continually looking for practical methods to minimize the risk of sports injury.

Here are a few things an athlete can do to cut down sports injuries:
1.         Compete with people of similar level of size, proficiency, and strength. This is particularly crucial in collision sports like ice hockey and football. The more hapless and smaller players find greater than their share of injuries.
2.         Be in condition prior to getting up for practice or competing vigorously. Most sports necessitate serious strength and endurance and these can be acquired by effective conditioning programs specific to certain sports. Whenever possible, talk to the coach regarding conditioning 2 or 3 months prior to the start of the season. The unconditioned athlete suffers injury, some of the times seriously.
3.         Do a proper warm up prior to each practice and game. Tendon sprains and muscle strains and are most common in sports. A proficient stretching sequence in your warm-up may bring down the odds of these injuries.
4.         Employ the suitable gear. Protective gear has been designed and furnished for a good reason. Make sure it fits, it doesn't need repair, and that you don and use it the right way. Most sports are demand the use of our feet. Be sure that shoes and socks fit out and that all socks are clean and have no holes.
5.         Do not put on jewelry in active sports. Neck jewelry can be unsafe; rings produce severe finger injuries like getting caught on hoops and so forth.
6.         Exercise good hygiene. Skin infections are especially more common among athletes and can place you out of competition for a week or more of treatment. It could even spread to other team members. Showering down using an antibacterial soap every day and after every workout boils down the risk of skin infection. Keeping all uniforms and gear washed and clean is also helpful. Have your fingernails clipped shorter than the tip of the finger to avoid painful scratches and dangerous eye injuries (it's a rule in the NBA).
7.         Do not play while having a fever. Some basic viral infections can be serious generalized illnesses last all too long after a hard workout or game. You also wish to avoid any opportunity of passing on your illness to the rest of the team. A fine rule is "with a fever more than 100° stay home and get well."
8.         When playing is to be done in an unsupervised gym or playground  take a minute to be ensure that whatever a player could run into and get wounded from is substantially away from the game area. Lawn mowers, bicycles, cars, score tables, benches, sprinklers and other obstructions can induce serious injuries.

Zumba: Dancing for Fun and Weight Loss

Zumba includes actions that are influenced by the meringue, salsa, reggaeton, including belly dance and hip hop. It allows for a perfect cardiovascular workout, wherein you are able to burn practically 450 calories an hour.

You could already be marveling what Zumba is really all about today. It is a merger of dance and exercise workout, having a variety of dance styles. While the chief rhythm is Latin, other world influences are likewise present in the mixing. Being knowledgeable of the basic principles would help you get finer at it and burn the excess fat and calories.

Zumba goes on for at least an hour and exhibits various dance moves hailing from areas in Latin America. A few of the included actions are influenced by the meringue, salsa, reggaeton, including belly dance and hip hop. It allows for a perfect cardiovascular workout, wherein you are able to burn practically 450 calories an hour. In the choreography of the program, one would find it quite challenging, so it's crucial that you start every session with a few stretchings and toning exercises. 15 minutes is the recommended time and this should warm up every major muscle group throughout the pre-exercise.

Begin to create the choreography of the Zumba workout by making samba motions lasting fort 5 minutes. You could utilize the primary forward and back moves, holding your heart rate up. Afterwards, change to merengue dance motions for the next 5 minutes. The merengue bears three basic movements, namely the forward basic moves, the side basic moves and the back basic moves. Mix them by using variances in the posture while you dance.

Five minutes later, go on to dancing the salsa in the next five minutes. Start by tapping on the first beat, and then step up with the same foot. Go back on the same foot then go dancing to variances of the motion. You can include reggaeton, hiphop, reggae and a bit of belly dance moves throughout the workout. Integrate the motions employing the Latin dance moves. You will recognize that the merger of various dances and rhythms are key in making Zumba genuinely unique.

Among the precepts underneath the Zumba workout is you integrated interval training. Meaning, you move from a dance to the next variation in increments, like dance the salsa for next five minutes, merengue for five minutes, hiphop for five minutes and so on. Your breathing and heart rate differs, dependent on the moves and demands of the dances. This grants your metabolism to improve, thereby allowing the burning of calories when doing the exercise and unceasingly while resting

While the pace might be overly challenging for those doing the exercise for the first time and for older adults, the Zumba Gold is available. It has a reduced beat and pace. Elders and true novices get to experience a relaxed and entertaining start. The steps will be introduced to them until they're ready to go along with Zumba Basic and Level 2.

When you would like to learn the Zumba substantially, you must join several of workshops and activities along with licenced Zumba instructors. More than 2,000 instructors are certified accross the globe, armed with the right skills, materials and knowledge to allow you to fully enjoy the activity. Be sure you wear relaxed clothes and eat the correct type of diet to undergo the different fitness rewards of the program. Being a master at Zumba may take time. Try to put in two to three sessions every week to get better as time passes by.

The Benefits You Get From Dancing

More and more individuals worldwide are developing a keener sense of awareness on the importance of physical fitness to the body's total wellness. While we continue to be aware of our body's need for physical activity, a lot of us find too many reasons not to integrate physical activity into our lifestyle and daily routines. There are all sorts of reasons why we procrastinate in this specific effort. For some people, their schedule is the defining factor while some will promptly admit that they have absolutely no appreciation for those activities that pertain to exercise.

Have you ever thought of dancing for your health's sake? There are all sorts of fantastic reasons to dance.  The good thing about dancing is that in nearly all instances it does not feel as though you're doing exercise and the way you calories burn does not hurt nearly as much when you are enjoying the activity.

Breakfast Foods That Burn Fat and Increase Your Brain Power

Perhaps you have always been hearing that “breakfast is the most important meal of the day.”  Actually, research has proven its truth.  Scientists have found that eating breakfast speeds memory recall and improves cognitive function.  Other studies show that starting your day with a well-balanced meal prevents fatigue and food cravings. 

Breakfast is really the ultimate power meal because it replenishes the brain with glucose –its main fuel – after a prolonged period of fasting.

Here are some proven strategies that will maximize your breakfast’s effectiveness. 

Use fortified soy milk.
Studies report that individuals who have regular soy protein intake reduce their risk of heart disease by up to 30 percent.

Include whole grains.
Rich in fiber, they prevent the absorption of calories from fats and proteins.  Researchers found that women who added just 60g of fiber-rich cereal to their breakfast lost weight without making any dietary changes.

Sprinkle on some flax seed.
Flax gives you a healthy dose of DHA, an omega-3 fatty acid that prevents heart disease.  Scientists say diets high in these “friendly fats” lower LDL (bad) cholesterol by 9%.  Add flax seed to cereal or mix it into muffin or pancake batter.

Toss in toasted soy nuts.
Soy nuts provide isoflavones, compounds that counter the properties of the hormone estrogen that cause breast cancer.  Sprinkle two teaspoons onto your cereal.

Add berries.
Berries contain vitamin C, a powerful antioxidant that fights cancer-causing free radicals.  Use berries to top cereal or whole-wheat waffles.

Exercise Can Fight Against Osteoporosis

Millions of people worldwide suffer with osteoporosis. Those who have been diagnosed with osteoporosis or osteopenia (low bone density, but not low enough to be a risk factor for fracture), most likely, the bones’ ability to develop has not been affected yet. It just so happens that we may have simply stopped “loading” them.

The good news for us is that it is unlikely that bone density is low throughout our body. Simple weight exercises activities can be started anytime. These will signal the bones to start growing.
The most common places prone to bone loss are the hips, ribs, wrists, and spine. The main reason behind this is simply the lack of use. Because of present-day habits, especially in the urban and corporate areas, these joints don’t get loaded to their fullest potential.

For example, the hips—these are designed to rotate and have a wide range of motion. Definitely, they don’t get much movement if we sit in front of our desks and computers for six hours a day. Because of this, our body receives a message that it doesn’t have to maintain as much density as if the hips were moving in the way they are designed to move.
For those who are regularly exercising, but still have low bone density, Katy Santiago, a biomechanics expert recommends applying the following tips:

Vary your movements.
Choose activities and exercises that make the body work in different directions than the usual. If most of your workouts consist of leg movements, try something else for a change.
If you’re so used to using the treadmill, getting off it is one way to work new muscles. Dancing and other aerobic classes introduce new movements and steps that will challenge your joints in novel ways. Even just walking sideways for one minute in each direction each day will challenge hip muscles.

Know the difference between weight bearing-exercises and using weights.
Even some fitness professionals sometimes confuse these concepts. Any exercise program can include using weights, but what actually delivers healthier bones is the weight-bearing exercise.
Using weights can mean any type of resistance exercise—from handheld weights to body resistance exercise, like push-ups or yogic arm balance poses, weight machines, and circuit equipment. Because the skeleton’s job is to bear the entire weight of the body, lifting three-, five-, or even 20-pound weights is not as beneficial to bone health as being naturally strong enough to carry your own body mass. 
Weight-bearing, on the other hand, specifically refers to holding up of the body weight while exercising. Therefore, walking is more weight-bearing than bicycling, while swimming is the least weight bearing due to the natural buoyancy of the water that does most of the work.

Choose activities that will make you get on your feet to load up the bones.
Instead of using the stationary bike, go for a walk. Instead of getting a golf cart, walk the course. Take standing breaks if the work requires long hours of sitting.
One good way to test the weight-bearing strength of bones is to see how long we can stand to stand. If we feel we need to be seated within the 20-minute mark, our muscle mass is insufficient to hold up our body. Improve it by gradually decreasing sitting time by 10 percent to start. For those who sit in front of the television for two hours straight, try getting up during commercials and stand on one leg at a time.

Heal your heels and toes.
Wearing flats helps build bone density. Wearing heels and cushioned shoes dampen the vibrations that naturally build bone density in the hips and spine.
The way we walk can also signal problems that may contribute to bone loss. How a person’s heels strike the ground results in tight calf muscles; there could be decreased vibrations moving up the leg. These vibrations are needed to keep the bones of the hip joints and femurs strong.

Choose a well-balanced fitness program.
Fracture is the most significant health risk for anyone with low bone density. The most common cause of fractures is falling, so choose exercises that improve balance. Yoga is a well recommended activity to improve balance.

Can Noise Make Us Sick?

Noise doesn’t have to be loud to affect us.  It can interfere with thought, communication, performance, and sleep.  At much lower levels than those that damage hearing, noise causes changes in sleep, blood pressure, and digestion, and may accelerate aging.  It can cause sleeplessness, distraction, lowered work productivity, headaches, loss of appetite, irritability, and depression.

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Effects on Learning and Behavior

In a monotonous job setting like a production line in a factory, music may be helpful, but people whose jobs require complex mental tasks work less efficiently in a noisy setting. Numerous studies show workers’ performance decreases with noise. Even among students, those in noisy environments score less in reading and language than their peers from quieter environments. According to research, noise from aircraft adversely affected learning abilities in children. Also, traffic noise, while less noisy than jet planes, can have long-term debilitating effects. One study showed school children living in the lower floors of buildings near heavy traffic have significantly lower reading scores than those children living on the higher floors.

People in noisy environments show greater aggression and hostility. A new report by the European Environment Agency shows 65 percent of Europeans are exposed to noise levels known to cause aggressive behavior and sleep dysfunction. Noise even drives people to murder and suicide. There are reports of noise-related murders in some countries. Research also shows an increase in nervous disorders among people living close to airports.

Noise causes stress.
Noise triggers strong stress reactions, including changes in heart rate and rhythm, a rise in blood cholesterol levels, as well as digestive upsets.  Noise has been linked to certain stress-related problems, such as hypertension, ulcer, headache, and colitis.  Long-term noise exposure is strongly linked to high blood pressure and may play a role in cardiovascular diseases.
The sounds of amplified music or roaring jet engines do go straight to your heart.  Your heart rate goes up because loud noises switch on our “fight or flight” mechanism.  Sustained exposure to loud and disturbing sounds means that the body produces a steady stream of adrenaline, a state that can lead to hypertension.  A German study in 1992 revealed that one in six Germans had a 20 percent higher risk of heart attack as a result of daily noise level exposures of 65 decibels.
In Munich, Germany, significant increase in blood pressure and stress hormones were experienced by children living in an area under the flight path of the nearby airport.  The constant roar from jet aircraft can seriously affect the health and psychological wellbeing of children, according to U.S.-based study.
Gary Evans, an environmental psychologist says, “This study is probably the most definitive proof that noise causes stress and is harmful to humans.”  Elevated blood pressure in childhood predicts high blood pressure later in life.  Boosts in stress hormones are dangerous because these hormones are linked to adult illnesses, including high blood pressure, elevated lipids and cholesterol, heart disease, and reduction in the body’s supply of disease-fighting immune cells.

The Many Health Benefits of Fish Oil (Omega 3)

Fish oil is a wonderful by-product of fatty fish such as salmon, mackerel, tuna and other deep sea fishes. The omega-3 fatty acids in fish oil are highly recommended by health-care professionals to be part of an individual’s diet. Omega-3 acids consist mainly of eicosapentaenoic acid or EPA and docosahexaenoic acid or DHA.

Omega-3 fatty acids are crucial in the body’s cell-building process. It is necessary to get them from our daily nourishment because the body is unable to produce this type of acid. Research revealed that Omega- 3 plays a substantial role in brain and fetal development during gestation and early childhood. Among the numerous health benefits fish oil provides, the most evident ones are listed below: numerous health benefits.
• Fish oil helps improve brain development and memory. Low doses of DHA could decrease the risk of acquiring Alzheimer’s disease. Fish oil intake during pregnancy is likewise recommended. A research conducted at the University of Western Australia revealed that pregnant women who consumed fish oil supplements gave birth to babies who developed better hand and eye coordination, better speech skills and better cognitive development by the time the children reached the age of two and a half.
Apart from Alzheimer’s disease, fish oil can also help reduce the risk of other mental illnesses such as depression, dyspraxia, Attention Deficit Hyperactivity Disorder (ADHD) among children, dyslexia, and bipolar disorder.
•Fish oil helps lessen the risk of heart attack. DHA and EPA are fatty acids that can fight bad cholesterol, triglycerides and hypertension. It aids in preventing blockages in the arteries therefore reducing the risks of coronary heart disease.
• Fish oil reduces the risk of cancer. Researches have shown that fish oil can help lessen the risks of acquiring breast, colon, and prostate cancer by inhibiting the growth of cancer cells. Postmenopausal women who consume a good amount of Omega-3 fatty acids from fatty fish or fish oil supplements lessen their risk in developing breast cancer.
• Fish oil reduces the painful effects caused by arthritis, lupus, colitis gastritis, and asthma due to its natural anti-inflammatory capabilities.
• Fish oil has multiple benefits during pregnancy and birth. Aside from helping the fetal brain development, it also reduces the risk of giving premature birth, postnatal depression for mothers, allergies among babies and low- birth weight. There are also preliminary studies showing that fish oil can promote fertility.
• Fish oil helps fight stress and improve total wellness. Because fish oil aids in the production of serotonin, the happy hormones, it helps a lot of individuals cope with stress and other emotional issues. It generally helps improve a individual’s emotional and mental disposition. Fish oil can also help rejuvenate skin, reduce wrinkles, promote weight loss and improve eyesight. Some even claim that fish oil helped reduce acne and made their hair look better.
Fish oil can help improve one’s health and appearance. However, medical doctors and experts advise to only take pharmaceutical grade fish oil supplements. Deep sea fish must also be taken in suitable amounts only. There are studies that show that too much fish consumption may lead to mercury contamination.

Tava Tea: The Best Weight Loss Green Tea

Tava Tea is a recent formulation of health enhancing teas. A lot of people at present know about the health benefits of drinking Green tea due to the numerous successes in testified about its ability to promote weight loss. The Chinese have been using Green tea for centuries and are very much knowledgeable of its various health benefits.

For the Tava Tea, the carefully selected varieties of the finest tea leaves have been have been mixed to create the desired health benefit.  It is basically a combination of Wuyi Cliff, Pu-erh, Sencha, and Oolong tea varieties 100% organically grown. Tava Tea has been scientifically proven to burn 2.5 times more calories than Green tea and is claimed to be the top quality weight loss tea available.

Among the key weight loss benefits achieved is the lessening of insulin production after the consumption of carbohydrates.  Insulin is absorbs the glucose from the bloodstream which is eventually converted and stored as fat. When decrease in insulin is achieved weight loss takes effect.

Tava Tea also boosts metabolism to increase the fat burning process. The high levels of anti-oxidants not only help control weight gain but also eradicate harmful free radicals. In addition, Tava Tea has the amino acid L-theanine which aids in regulating the neurone-transmitting chemicals which in effect relieves you from mental stress.  By drinking a minimum of 2 cups of Tava tea daily, one can maximize its weight reducing and overall health benefits.

Tava Tea is one health-giving innovation, like a new and improved version of Green tea which has been proven to be a natural weight loss supplement without any harmful side effects compared to those found in synthetic weight loss pills. The major drawback is the lack of immediate availability of Tava Tea in the drugstores of health stores, but Tava Tea can be ordered online through websites.
Roduve Healthcare Soltuions
If you are an avid drinker of tea for its health benefits, it would not be difficult to explain why Tava Tea would be a sensible beverage to try as a supplement to your regular dietary and weight loss plan. Of course, its is common knowledge that there is no weight loss supplement that will 100% guarantee that you will look like that fit and fab celebrity you have been dreaming of in short span of time.  It is most beneficial to your body and health that a good nutritional plan be followed and a proper exercise regimen be carried out in order to get the slim and toned body the fastest way.

Why Do We Sleep?

Why do we sleep?  For many decades scientists thought the brain lapsed from wakefulness due to a lack of sensory stimulation. They discovered that sleep is a passive phenomenon during which major parts of the brain rested: the cerebral cortex, site of thought, speech, planning, and other high functions; the cerebellum, which coordinates our movements; the visual cortex, which processes neural signs from the eyes into images.
Experiments suggested that the brain itself actively generates sleep. When certain parts of the brain were stimulated by an electric current, sleep occurred. The discovery of rapid eye movement sleep in 1951 gave further evidence of a sleep-active brain. Then scientists identified specific populations of neurons in the pons and medulla of the brain stem that directly affect REM sleep.

Though it is now agreed upon that sleeping is an active phenomenon influenced by specific neurons, the bewildering complexity of the brain continues to prompt debate on the precise location of the neurons and how they interact. Neurons communicate with one another through chemicals called neurotransmitters. Millions of such interactions are necessary for you to read this sentence.

“Sleep may not be the result of one or even of several discrete sleep centers,” says Dr. Wallace B. Mendelssohn, a sleep specialist at the State University of New York at Stony Brook. “Possibly it results from the complex interaction of sleep-generating neurons with neurons that control such aspects of physiology as respiration and blood pressure.”

The ultimate question may not be what it turns neurons on, but why. Some theories: By lowering the body’s thermostat, sleep conserves energy. REM may also facilitate learning or brain development or reinforce individual behavior patterns.

A Better Breakfast Makes a Better Day

One of the meals that need careful planning is breakfast. It should be the most important meal of the day for everyone.

Eating a sensible, satisfying breakfast helps keep energy up and provides the nutrients needed to maintain blood sugar at a stable and normal level.  A better breakfast is one sure way to a better day.

Breakfast should provide about one-fourth of the nutrients needed daily  and should contain all of the necessary nutrients.  Many people make the mistake of eating a very light breakfast or totally skipping it.  When ten o’ clock comes and they feel they’re drained of energy, they wonder why.  Some call a cup of coffee their breakfast.  A cup of coffee does not contain enough nourishment for the morning.

Preparing better breakfasts is a challenge to homemakers.  The stereotyped breakfast of bread and butter and coffee offer no interest.  A good breakfast should include a protein food such as egg or milk, toasted bread and a fruit such as a banana will provide the needed nutrients.

Cereals are a very good source of food energy.  Some of them such as oatmeal and whole-grain wheat, contain a fairly large supply of protein.  This makes them good body building foods.  Most cereals, however, are made up largely of energy-producing carbohydrates.

Eggs are good protein food but one should avoid eating too much.

Though fruits are a bit expensive, there are fruits in season that are reasonably priced. You just have to look around.  Always include vitamin C rich foods.

An Apple a Day Keeps Extra Weight Away

An apple a day keeps the –extra weight, heart disease, bad cholesterol, colon cancer, and high blood pressure away? According to the National Academy of Science (NAS), eating an apple a day can help prevent all these. Although apples are good all year round, they’re at their delicious peak in the fall.
An average medium-size apple contains these nutritious benefits:
  • It contains no fat and helps reduce cancer and obesity.
  • The sodium content is almost zero, so it helps reduce high blood pressure and the risk of strokes.
  • Its high complex carbohydrates may lower risk of cancer, heart disease and diabetes.
  • Apples contain cellulose, an insoluble fiber that may help prevent colon cancer and keeps bodily functions regular.
  • Pectin, the soluble fiber it contains helps reduce serum cholesterol.
  • It supplies vitamin C – 15% of the USDA recommended requirement – more than a peach, a pear, or a bunch of grapes.
  • It supplies potassium which helps reduce high blood pressure and risk of strokes.
  • The trace mineral boron it contains helps the body use calcium and keep brain function alert.
  • Each apple has only 81 calories. The fiber and natural fructose keeps blood sugar high longer to control hunger.
  • It has other vital nutrients such as calcium, iron, vitamin A, thiamin, magnesium, and phosphorus.

Like most people, you’re probably on the run from morning ‘til night. Healthy lunches high in fiber will keep you feeling great and going strong. Here are a few ideas on making healthy lunches with apples:
  • For a low-cal lunch, mix apple chunks or applesauce into low-fat yogurt and season with a dash of cinnamon.
  • A “walking” salad perfect for a lunchtime workout can include a cored apple filled with chicken or tuna salad.
  • If you eat at your desk, try a toasted cheese sandwich made with low-fat cheese, whole wheat bread – and layered with apple slices.

Angry People Die Younger

The highest levels of cholesterol were found among those measuring highest both in hostility and driven Type A behavior.

It looks as if nice guys may end up on top after all, according to a study of 350 individuals in their thirties conducted by the Oregon Health Sciences University.  The highest levels of cholesterol—particularly the dangerous kind, known as low density lipoprotein (LDL)—were found among those measuring highest both in hostility (defined by researchers as “a cynical, untrusting attitude toward others”) and driven Type A behavior.

What turns bad vibes into bad news for the heart?  Researcher Gerdi Weidner, Ph.D., speculates that a mistrustful person spends much of his time and energy worrying that others are out to get him.  Add this anxiety to a Type A personality and the result is a nervous system in constant overdrive.  “Increased sympathetic nervous-system arousal has been associated with the release of free fatty acids, which in turn has been linked with elevated cholesterol,” Weidner says.  One obvious solution toward maintaining good health and good relationships: Love thy neighbor.

Four Ways to Live Longer as an Office Executive

Why do some office executives – especially overworked businessmen—look prematurely old and die young? How can they avoid worry, hypertension, and an eventual stroke or heart attack?

Here are a few practical tips taken straight from the firing line of day-to-day office experience:

1.  Follow a healthy lifestyle.
Prepare for the day following the healthy regimen of a sensible lifestyle.  Get ample amount of sleep.  Don’t borrow from your much needed sleeping time by watching late night TV, cable, videos or playing video or online games; or worse, dissipate your precious strength in those regular after work drinking sprees will wee hours of the morning.
Instead, get a good morning warm-up by jogging or walking around the block.  Have a quick shower to get your circulation going.  Eat a hearty breakfast.  Fill your mind with thoughts of peace by looking at the blooming flowers still wet with evening dew, or by listening to the happy songs of the birds, if there are still any around your area. Sing, pray, or meditate, to clear up your mind and be prepared for your tasks to face through the day.

2.  Don’t procrastinate.
Never allow your work to pile up.  Loosen your necktie, roll up your sleeves, and tackle the jobs one by one as they come up.
Resist the slightest temptation to procrastinate.  Read the reports immediately.  Call that long-overdue committee meeting right away.  Send the memos today.  Answer the letters now. Return calls.  Delegate some of the work to your associates.

3.  Clear your desk and mind.
Clear your desk of all debris.  Some desks fairly groan under the load of a mountain of junk – financial statements, receipts, vouchers, checks, budgets, feasibility studies, committee agendas and minutes, board actions, books, magazines, newsletters, mails, newspaper clippings, job orders, directories, article manuscripts, pictures, memos, appointment slips, plane tickets, incoming and outgoing trays, a flower vase with wilted flowers, pencils, pens, clips, rubber bands, paper weights, a drinking glass, a lunch box, a marble nameplate, a telephone, folders, letterheads, ad infinitum, ad nauseam.
A cluttered desk tends to create a cluttered mind.  By the same token, a cleared desk tends to produce clear thinking. Somehow you feel you’re on tops of any problem if all you see in front of you is the one piece of paper you’re presently working on.  The mere sight of a loaded table tires you immediately even if you haven’t done any work yet.

4.  Take “mini-vacations” throughout the day.
Take a shot nap during the noon break.  A few minutes of siesta tend to give you another dose of energy.  You can also take a mini-vacation every few hours’ interval by simply sitting on your swivel chair.  Instead of the traditional coffee break, for a change, why not try reading a bit of inspirational poetry or a devotional?  This is an excellent tonic for your mental health.
More often than not, what tires you at the end of the day is not the volume of work you’ve done but the thought of being buried under an avalanche of unfinished work.  The way to handle this situation is for you simply to do what you can each day, and you drive home n the evening with a sense of fulfillment and satisfaction.

Simple Exercises for Quick Relaxation

 Once you experience the feeling of tension, you have started step one in the art of progressive relaxation.

The following exercises are best done while lying down, so you can practice them before dropping off to sleep. Step by step, here’s what’s involved.

1. Begin with the arm and forearm to locate and feel tension.

2. Close your hand, making a fist.

3. Tightly clench both fists. Notice the pull or tension on your wrists, around your elbows, and even up in the shoulders. This is extreme muscular tension.

4. Open your fists. Immediately release contraction from the muscles of the hands, forearms, upper arms, and shoulders. You will feel the tension leave.

5. Close your eyes and think “relax” – breathe slowly and deeply.

6. Now do it all over again, then, do it once more. In other words, perform the above exercises three times.

7. Next, bend toes and feet downward, then push or stretch downward with the heels. Notice the pull or tension in your ankles, feet, hips, and thighs, but most particularly in the calves of your legs. This is muscular tension.

8. Now let go, and the muscular tension disappears.

9. Do the foot exercise three times.

10. The final relaxing exercise is for the muscles of the neck, throat and face. Close your eyes more tightly than usual. Shut them as tight as you can. At the same time press your lips together, and bite hard with your jaws’ strength. This contracts the muscles of your eyes, forehead, mouth, jaws and neck. You can easily feel the tension about the head—and even hear it ringing in your ears.

11. Now let go of the tension from your jaws and face.

12. Perform the face and jaw exercises three times. You may need to practice this last exercise before you can master it. Among all body muscles, those in the face are among the most difficult to relax. Check on yourself when you are unable to sleep, and you will often find your eyebrows knit together, your forehead wrinkled up, and muscles around the eyes and jaws tense.

Bananas May Reduce Risk of Strokes

An extra serving of potassium-rich fresh fruits and vegetables every day could reduce the risk of stroke, says a study; but we do not have to resort to potassium pills which may be dangerous.

Dr. Elizabeth Barrett-Connor, of the University of California at San Diego, and colleagues studied 859 men and women ages 50-79 years. Among their findings, reported in the New England Journal of Medicine: Men with low-potassium diets were almost three times more likely to die after a stroke than those who had higher potassium diets. Women who consumed little potassium were almost five times more likely to die after a stroke.

Barrett- Connor says her results indicate that “one extra serving of fresh fruits and vegetables a day may decrease the risk of stroke by as much as 40 percent regardless of other know risk factors.”

She says no one should take potassium supplements without supervision.

Gail C. Frank, spokeswoman for the American Dietetic Association, and an epidemiologist as Louisiana State University at New Orleans, agrees. “Adding extra banana or half a cup of orange juice is not a bad idea,” she says. “But when you get into tablets, you risk complications that could affect the kidneys and the heart.”

The recommended dietary range for potassium is 1,800- 5,600 milligrams a day, Frank says. A small banana has 380 milligrams; one cup of orange juice, 400 milligrams; a small potato, 350 milligrams; one cup of carrots, 150 milligrams.