If you can't walk, SWIM! With degenerative disk disease, and being in recovery from ovarian cancer, walking is not an option, so I swim daily. Water has 16 times the resistance of air, and even people who are quadriplegic can exercise in water with the right equipment and supervision. I am fortunate to live by one of the 2 local colleges I was graduated from, both with pools, plus having a membership to a gym with a therapeutic pool. Gain strength and endurance, plus shed pounds, heckuva deal all around!
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The next time you feel hungry, and it's not quite meal time, drink a tall glass of water... make it interesting if you must - add ice, a slice of lemon or lime, a sprinkle of stevia... esp if you can't stand the taste of your water
I have found, and professional nutritionists have concurred, that about 50% of the time you 'feel' hungry, your body is actually dehydrating...
I was skeptical when I first heard of this, but I have recently discovered, it is true! hmm... sounds like time to begin a new (healthy) habit!
Do you huff and puff your way through workouts -- and hate every gasp?
Then slow it down, especially if weight loss is one of your goals. New research shows that lower-intensity exercise may help you shed more pounds than a faster-paced activity -- as long as you burn enough calories from it. So get out of the high-speed lane. Walk, don't run. Jog, don't sprint. Skip the spinning class and pedal an exercise bike at a comfortable speed, all the while chanting: Do less, lose more.
RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.
Go natural with fresh fruits and veggies to lower cholesterol.
by Gloria McVeigh
If you rely on artificially reduced-fat foods to lower "bad" LDL cholesterol, you're missing out on cholesterol-fighting nutrients, fiber, and plant sterols, Stanford University research found.
For 4 weeks, 120 subjects ate diets based on either fat-free processed foods--such as frozen pizza, lasagna, and waffles--or whole foods, including fruits, vegetables, grains, and beans. (Total and saturated fat, cholesterol, and calories were the same.) LDL cholesterol dropped only by 7 points in the "fat-free" eaters, but by 14 points in the whole-foods group.
Don't forget to LAUGH every chance you get! June 29, 2006 4:44 AM
"Doctor I have a ringing in my ears." "Don't answer!" - Henny Youngman
Laughter activates the chemistry of the will to live and increases our capacity to fight disease. Laughing relaxes the body and reduces problems associated with high blood pressure, strokes, arthritis, and ulcers. Some research suggests that laughter may also reduce the risk of heart disease. Historically, research has shown that distressing emotions (depression, anger, anxiety, and stress) are all related to heart disease. A study done at the University of Maryland Medical Center suggests that a good sense of humor and the ability to laugh at stressful situations helps mitigate the damaging physical effects of distressing emotions (see References and resources for more details). Some other specifics about laughter’s affect on the body are listed below.
Laughter lowers blood pressure. People who laugh heartily on a regular basis have lower standing blood pressure than the average person. When people have a good laugh, initially the blood pressure increases, but then it decreases to levels below normal. Breathing then becomes deeper which sends oxygen enriched blood and nutrients throughout the body.
Humor changes our biochemical state. Laughter decreases stress hormones and increases infection fighting antibodies. It increases our attentiveness, heart rate, and pulse.
Laughter protects the heart. Laughter, along with an active sense of humor, may help protect you against a heart attack, according to the study at the University of Maryland Medical Center (cited above). The study, which is the first to indicate that laughter may help prevent heart disease, found that people with heart disease were 40 percent less likely to laugh in a variety of situations compared to people of the same age without heart disease.
Laughter gives our bodies a good workout. Laughter can be a great workout for your diaphragm, abdominal, respiratory, facial, leg, and back muscles. It massages abdominal organs, tones intestinal functioning, and strengthens the muscles that hold the abdominal organs in place. Not only does laughter give your midsection a workout, it can benefit digestion and absorption functioning as well. It is estimated that hearty laughter can burn calories equivalent to several minutes on the rowing machine or the exercise bike.
Humor improves brain function and relieves stress. Laughter stimulates both sides of the brain to enhance learning. It eases muscle tension and psychological stress, which keeps the brain alert and allows people to retain more information.
Studies have shown that dairy foods can help burn fat and speed weight loss. One study demonstrated a loss of an average of 11% of total body weight for those in the high-dairy group vs. 6% in the low-calcium/low-dairy group.
"What that means is that if you're including three to four servings of dairy in your diet, you can make a modest degree of calorie restriction as effective as a severe degree of calorie restriction," says researcher Michael Zemel, PhD, professor of nutrition and medicine at the University of Tennessee in Knoxville.
Nature intended to fuel the body with the right foods and the appropriate nutrients. It is the responsibility of the person only to partake of food in moderation. This guide is for adults only. Children have a different guide.
Remember the food group guide! Sparingly on sweets, and oils, 2-3 dairy, meat and fish 2-3, vegetable 3-5, fruits 2-4, and bread, whole grain group 6-11.
Notice that the fruits and vegetables are not in the same group. That means that you must have vegetables and fruit daily. That is not an or
Omega-3 was prescribed to my mother after she discovered she had cancer. There are many benefits in the omega-3!
That's a good idea to clean out the cabinets of the junk food Kat, but one problem. I would have no food LOL!
I just love my cakes! Actually, I have switched to a lot of weight watchers deserts! They are great, and don't taste like card board! I guess that if we have to clean the cabinets out, instead of depriving ourselves of what we really like, we could opt for the lower cal, and lower fat, higher fiber varieties!
Initial research carried out on Omega-3 indicates that a diet rich in Omega-3 fatty acids helps with weight loss.
Omega-3 seems to help regulate the body's blood sugar levels, which helps keep hunger at bay. In the long term, it is believed that a diet rich in Omega-3 might lower the risk of diabetes and obesity.
Udo Erasmus, the world expert on oils in nutrition, says that omega-3 fatty acids help to increase our metabolic rate thus burning more calories. He points out that while all fats are calorie-dense (9 calories per gram), calorie-counting is not the decisive factor: how easily the calories are burned is more crucial.
Although more research need to be done before we can be sure about the effect of Omega-3 on weight loss, a diet which includes a regular supply of Omega-3's seems to have several health benefits and no known disadvantages.
studies reveal that the number of hours slept has an influence on the risk of obesity. The less we sleep, the more at risk we are. This fact could explain why people who suffer from sleep apnea, a known thief of sleep, tend to gain weight at an above normal rate.
To burn 3500 calories you would need to reduce your daily caloric intake by 500 calories per day for one week, while remaining constant at your current activity level, or you could consume the same number of calories daily and exercise more to burn 500 calories per day. To burn 500 calories through exercise you would need to ride a stationary bike, as an example, for about 1 & ½ hours per day at a rate of about 25 MPH average. Or you could do a combination of decreasing by 250 and burning 250.