We’re hearing more and more about the amount of fiber, protein, vitamins, minerals, and fatty acids we should be eating every day. Having a tough time keeping it all straight? Here’s a quick list of the daily values of all the basics on your Nutrition Facts list, based on a 2,000 calorie diet (for adults and children over 4 only!)
Daily Reference Values (DRVs)-
Food Component- DRV
Fat- 65 grams (g)
Saturated- fatty acids 20 g
Cholesterol- 300 milligrams (mg)
Total carbohydrate- At least 130 g
Fiber- At least 25 g
Sodium- 1,500-2,400 mg
Potassium- At least 47,000 mg
Protein**- 50 g
**DRV for protein does not apply to certain populations; Reference Daily Intake (RDI) for protein has been established for these groups: children 1 to 4 years: 16 g; infants under 1 year: 14 g; pregnant women: 60 g; nursing mothers: 65 g.
References: Mayo Clinic and FDA
Friday, February 29, 2008
Thursday, February 28, 2008
Ticker Trick
For the record: Strength Training before, not after, cardio is better for your heart, reports a study in the Journal of Applied Physiology. Japanese researchers found that participants who lifted before running had more flexible arteries and improved blood flow after eight weeks, compared with a run-then-lift group (who experienced no such improvement). Why? Lifting can increase blood pressure, which stiffens arteries. Running afterward releases chemicals that cause the arteries to dialate and lower blood pressure, says Robert C. Scott III, M.D., Ph.D., senior staff cardiologist with Scott & White hospital in Temple, Texas.
Women's Health, March 2008
Women's Health, March 2008
Sunday, February 24, 2008
Core Training for Runners
What is Core Training? The "core" is the physical base which our running, and all movement, relies on. Simply put, the core is the foundation on which your body moves. It includes the muscles that attach to the pelvis, abdominals, and back. The job of the core is to provide stability and strength for the movement of the body. Runners must have a strong, stable base to operate in the most efficient way possible.
The body is a complex machine that constantly transitions between rest and movement. A well-designed core-training program will condition the body to perform many activities. Core training trains the body to stabilize, control, and produce force in a three-dimensional environment, which is precisely the way you use your body for the tasks of daily activities. Most strength training done in a gym originated from bodybuilding. Runners will not complement their running by training in this way. Their strength training needs to be tailored to more running specific movements.
While core training, in general, strengthens the body's foundation, it can also be geared to complement the motion of running. The essence of core training is based on the SAID principle: specific adaptations to imposed demands. In other words: "train the way you play." Core training can be specifically customized to a runner's strength training demands.
Why is core training so important for runners? Rotational and lateral movements are a major component of core strengthening. Runners primarily move on one plane, from back to front, but rarely train their rotational and lateral strength. The strength gained from some lateral, or side-to-side, motion adds strength and stability to a runner's body. And, though it might not be obvious, a runner's gait demands rotational strength and flexibility. Runners can lose the rotational range of motion and lateral strength if they do not condition them, leading to injuries such as iliotibial (IT) band syndrome.
As a runner, you can use core training to give your body a solid foundation, giving your legs more strength and, therefore, increasing your running efficiency. The more strength the muscles connected to the pelvis (hip flexors, abdominals, internal and external obliques, and spinal erectors) have, the more solid the foundation of movement through your legs. After all, the pelvis, knee, and ankle joints all work in together. If the pelvis is stable, more force will be applied from the foot to the ground upon foot strike. If the pelvis lacks stability, the force is not properly accounted for, and running will apply a tremendous amount of stress to the knee. Core training supports the efficient interaction of the ankle, knee, and hip. A smooth, strong relationship between the three joints is essential for runners.
Runners should add some core training to their routines, at least twice a week, to increase their running efficiency and avoid strain. And, yes, core-focused training will help you look good, too, by developing stronger muscles, more muscle tone, and a flatter stomach. You may already do crunches now and again, but crunches are only the bare minimum of core training. There are many exercises that will strengthen your core. The question is which exercises to select and how to use them in order to receive the greatest benefit. Some Keys to Consider: Don't just lie on the floor and do crunches, integrate your core region with your legs. Do three-dimensional movements, with and without weight. Do movements that lengthen the body, allowing the abdominals to stretch while they are strengthened.
I have been helping many of Richmond’s runners strengthen their “core” and become faster, stronger, and more efficient runners. Currently Richmond Balance is providing group circuit training workouts, as well as one-on-one training. Please e-mail me if you would like to join in the fun! If we have any current runners reading this please feel free to comment on how you like the workouts. http://www.richmondbalance.com/programs.php
The body is a complex machine that constantly transitions between rest and movement. A well-designed core-training program will condition the body to perform many activities. Core training trains the body to stabilize, control, and produce force in a three-dimensional environment, which is precisely the way you use your body for the tasks of daily activities. Most strength training done in a gym originated from bodybuilding. Runners will not complement their running by training in this way. Their strength training needs to be tailored to more running specific movements.
While core training, in general, strengthens the body's foundation, it can also be geared to complement the motion of running. The essence of core training is based on the SAID principle: specific adaptations to imposed demands. In other words: "train the way you play." Core training can be specifically customized to a runner's strength training demands.
Why is core training so important for runners? Rotational and lateral movements are a major component of core strengthening. Runners primarily move on one plane, from back to front, but rarely train their rotational and lateral strength. The strength gained from some lateral, or side-to-side, motion adds strength and stability to a runner's body. And, though it might not be obvious, a runner's gait demands rotational strength and flexibility. Runners can lose the rotational range of motion and lateral strength if they do not condition them, leading to injuries such as iliotibial (IT) band syndrome.
As a runner, you can use core training to give your body a solid foundation, giving your legs more strength and, therefore, increasing your running efficiency. The more strength the muscles connected to the pelvis (hip flexors, abdominals, internal and external obliques, and spinal erectors) have, the more solid the foundation of movement through your legs. After all, the pelvis, knee, and ankle joints all work in together. If the pelvis is stable, more force will be applied from the foot to the ground upon foot strike. If the pelvis lacks stability, the force is not properly accounted for, and running will apply a tremendous amount of stress to the knee. Core training supports the efficient interaction of the ankle, knee, and hip. A smooth, strong relationship between the three joints is essential for runners.
Runners should add some core training to their routines, at least twice a week, to increase their running efficiency and avoid strain. And, yes, core-focused training will help you look good, too, by developing stronger muscles, more muscle tone, and a flatter stomach. You may already do crunches now and again, but crunches are only the bare minimum of core training. There are many exercises that will strengthen your core. The question is which exercises to select and how to use them in order to receive the greatest benefit. Some Keys to Consider: Don't just lie on the floor and do crunches, integrate your core region with your legs. Do three-dimensional movements, with and without weight. Do movements that lengthen the body, allowing the abdominals to stretch while they are strengthened.
I have been helping many of Richmond’s runners strengthen their “core” and become faster, stronger, and more efficient runners. Currently Richmond Balance is providing group circuit training workouts, as well as one-on-one training. Please e-mail me if you would like to join in the fun! If we have any current runners reading this please feel free to comment on how you like the workouts. http://www.richmondbalance.com/programs.php
Save on Calories
A spoonful of sugar can add up over the course of a year. Add one less teaspoon of sugar (15 calories) to your cup of morning and afternoon coffee each day and you'll save about 10,000 calories—the equivalent of about 3 pounds per year.
Slim down that bowl of cereal: Switch from 1-cup regular whole milk to 1% milk (about 50 calories less per cup) every day. Once your taste buds adjust, you'll be thrilled! That is a little more than 5 pounds lost by this time next year.
Take the scenic route. Park your car as far as possible from the entrance to your office, the shopping mall or a restaurant and get those legs pumping. Ten minutes of daily moderate paced walking (five minutes each way burns about 20 calories) can take off over 4 pounds a year.*
Get your vitamin C boost with a whole orange (60 calories) instead of a cup of juice (110 calories) each day. Your 12-month weight loss: 5 1/4 pounds.
Go calorie-free by switching from regular to diet soda (150 versus 0 calories per can). If you drink one can per day, that's nearly 16 pounds lost in a year.
Flavor your sandwiches with very low-cal condiments like mustard or vinegar instead of calorie-packed mayo. Leave off 1 tablespoon (100 calories) every day and you are looking at close to 10 1/2 pounds a year.
Downsize, do not super-size, fast food meals. Opt for a small McDonald's French fries (250 calories) instead of a large order (570 calories) at your weekly fast-food meal. You will enjoy the same great taste all year long but with an added bonus of almost 5 pounds lost.
*For a 155-pound person at 3 miles per hour. Based on calculations from Medicine and Science in Sports and Exercise, the official journal of the American College of Sports Medicine.
Slim down that bowl of cereal: Switch from 1-cup regular whole milk to 1% milk (about 50 calories less per cup) every day. Once your taste buds adjust, you'll be thrilled! That is a little more than 5 pounds lost by this time next year.
Take the scenic route. Park your car as far as possible from the entrance to your office, the shopping mall or a restaurant and get those legs pumping. Ten minutes of daily moderate paced walking (five minutes each way burns about 20 calories) can take off over 4 pounds a year.*
Get your vitamin C boost with a whole orange (60 calories) instead of a cup of juice (110 calories) each day. Your 12-month weight loss: 5 1/4 pounds.
Go calorie-free by switching from regular to diet soda (150 versus 0 calories per can). If you drink one can per day, that's nearly 16 pounds lost in a year.
Flavor your sandwiches with very low-cal condiments like mustard or vinegar instead of calorie-packed mayo. Leave off 1 tablespoon (100 calories) every day and you are looking at close to 10 1/2 pounds a year.
Downsize, do not super-size, fast food meals. Opt for a small McDonald's French fries (250 calories) instead of a large order (570 calories) at your weekly fast-food meal. You will enjoy the same great taste all year long but with an added bonus of almost 5 pounds lost.
*For a 155-pound person at 3 miles per hour. Based on calculations from Medicine and Science in Sports and Exercise, the official journal of the American College of Sports Medicine.
Wednesday, February 13, 2008
Supervised Workouts Improve Results
New research supports the benefits of hiring a qualified personal trainer to help you attain your fitness goals.
Twenty men ages 18 to 35 were placed on a 12-week resistance-training program.
Half the group trained unsupervised and maintained their own workout logs. The other half received one-on-one supervision with a certified personal trainer.
In addition to keeping track of their workouts and charting their progress, the trainers provided spotting and advice to participants and made sure training loads were increased progressively.
Unsupervised participants made changes to their programs using the same principles and were self-motivated.
Both groups achieved significant strength gains; however, the supervised group also made significant improvements in body mass, fat mass and fat-free mass.
Researchers suggest that the trainer encouraged participants to use and tolerate greater training loads, thus eliciting greater gains than those who self-selected their training loads.
Source: Medicine & Science in Sports & Exercise, 2000; 32, 6, 1175
Twenty men ages 18 to 35 were placed on a 12-week resistance-training program.
Half the group trained unsupervised and maintained their own workout logs. The other half received one-on-one supervision with a certified personal trainer.
In addition to keeping track of their workouts and charting their progress, the trainers provided spotting and advice to participants and made sure training loads were increased progressively.
Unsupervised participants made changes to their programs using the same principles and were self-motivated.
Both groups achieved significant strength gains; however, the supervised group also made significant improvements in body mass, fat mass and fat-free mass.
Researchers suggest that the trainer encouraged participants to use and tolerate greater training loads, thus eliciting greater gains than those who self-selected their training loads.
Source: Medicine & Science in Sports & Exercise, 2000; 32, 6, 1175
Tuesday, February 12, 2008
How to Decode a Food Label
Once you get familiar with all the information on food labels, you can check out the stats on every package you buy. Before long, you'll have a shopping cart full of healthy choices! Here are my top things to look for:
Serving Size and Servings per Container. Look here first. All the other information on the label is based on a single serving, so you need to know the size of a serving and how many servings are contained in the package. You may be surprised. Some packages look small, but they could contain two or more servings.
Calories. If you are watching your weight, watching calories is key. Remember, the number is based on a single serving. If you eat two servings, multiply the calories by two; if you eat three servings, multiply by three; and so on.
Total Fat. This section specifies the amount of total fat in one serving. Based on a 2000-calorie diet, you should aim for no more than 65 grams of fat per day (that's no more than 30% of total calories coming from fat). To convert to calories from fat, multiply by 9. Underneath "total fat," you'll find the amounts for the two most dangerous types of fats - saturated fats and trans fats.
Saturated Fat. It's more important to know how much saturated fat is in a product than total fat. That's because too much saturated fat has been shown to increase the risk for heart disease. The fewer grams of saturated fat, the better! For a product to be considered "low in saturated fat, " it must have 1 gram or less. But most products have much more. Thus, as a general rule of thumb, select prepared entrée meals that are 4 grams of saturated fat or less...and side dishes and snacks that are 2 grams of saturated fat or less. You'll want to be extra careful to keep your collective saturated fat below 7% of your total calories (based on a 2,000-calorie diet, that's no more than 15 grams of saturated fat for the day).
Trans Fat. There is no safe amount of trans fats, so aim to get as few grams per day as possible. Trans fat has been shown to increase bad cholesterol and lower the good cholesterol (double whammy).
Sodium. This tells you the amount of salt in a single serving. Aim for a daily total under 2,300 milligrams. For a product to be officially considered "low sodium," it must provide no more than 140 milligrams per serving. But some snack foods and most prepared meals have much more. As a general rule of thumb, healthy main meals should provide no more than 600 milligrams sodium and packaged side dishes no more than 400 milligrams.
Dietary fiber. Experts recommend that you get 25 to 35 grams of total fiber daily. Products are considered a good source of fiber when they provide 2.5 to 4.9 grams per serving. Products that provide 5+ grams of fiber are officially considered high-fiber foods.
Serving Size and Servings per Container. Look here first. All the other information on the label is based on a single serving, so you need to know the size of a serving and how many servings are contained in the package. You may be surprised. Some packages look small, but they could contain two or more servings.
Calories. If you are watching your weight, watching calories is key. Remember, the number is based on a single serving. If you eat two servings, multiply the calories by two; if you eat three servings, multiply by three; and so on.
Total Fat. This section specifies the amount of total fat in one serving. Based on a 2000-calorie diet, you should aim for no more than 65 grams of fat per day (that's no more than 30% of total calories coming from fat). To convert to calories from fat, multiply by 9. Underneath "total fat," you'll find the amounts for the two most dangerous types of fats - saturated fats and trans fats.
Saturated Fat. It's more important to know how much saturated fat is in a product than total fat. That's because too much saturated fat has been shown to increase the risk for heart disease. The fewer grams of saturated fat, the better! For a product to be considered "low in saturated fat, " it must have 1 gram or less. But most products have much more. Thus, as a general rule of thumb, select prepared entrée meals that are 4 grams of saturated fat or less...and side dishes and snacks that are 2 grams of saturated fat or less. You'll want to be extra careful to keep your collective saturated fat below 7% of your total calories (based on a 2,000-calorie diet, that's no more than 15 grams of saturated fat for the day).
Trans Fat. There is no safe amount of trans fats, so aim to get as few grams per day as possible. Trans fat has been shown to increase bad cholesterol and lower the good cholesterol (double whammy).
Sodium. This tells you the amount of salt in a single serving. Aim for a daily total under 2,300 milligrams. For a product to be officially considered "low sodium," it must provide no more than 140 milligrams per serving. But some snack foods and most prepared meals have much more. As a general rule of thumb, healthy main meals should provide no more than 600 milligrams sodium and packaged side dishes no more than 400 milligrams.
Dietary fiber. Experts recommend that you get 25 to 35 grams of total fiber daily. Products are considered a good source of fiber when they provide 2.5 to 4.9 grams per serving. Products that provide 5+ grams of fiber are officially considered high-fiber foods.
Monday, February 11, 2008
Overcoming Weight Loss Plateaus
Almost everyone reaches a weight loss plateau at some point in his or her fitness lives. The reason is that the human body works hard to keep energy intake and output in balance. In other words, your body does not like to lose weight. After your initial weight loss, your progress will slow down and eventually stop even though your exercise and food intake is consistent. The bottom line is that the very efforts you make to burn more calories may eventually slow it down. The most important thing is to stay motivated, and change things up!
Keep a Food Journal
As you get comfortable with your diet, it is easy to stop paying attention and fall back into old habits. A nibble here, a slightly larger snack, an extra glass of wine… It is usually those little things that make all the difference. Keeping a food journal will help you become more aware of what you are actually eating and keep you accountable.
Break Up Your Meals
Do not forget to break up your meals into 5 or 6 small meals per day. This does not necessarily mean you will be eating more food; you will just be breaking them into more meals. Eating frequently stabilizes your blood sugar, controls appetite, and keeps your energy up. Ideally, you should not go more than three without eating something. Doing so slows down your metabolism and makes your body burn fat at a slower rate. A feeling of hunger indicates your blood sugar is going down, which makes you prone to craving simple sugars.
Watch Your Carbs
You do not have to go on a low carb diet (in fact, low-carb and exercise do not mix well), but do watch out for the refined carbohydrates that tend to slip into everybody's diet. Be mindful not only of white flour and sugars, but also look for hidden carbs in foods such as ketchup, salad dressings, dairy products, and even soups. Read labels- many low-fat products, including fruit juices and energy bars, are high in sugars. Try avoiding carbs at dinnertime, and opt for a larger salad as a side dish. When you do eat carbs, stick to whole grains. Plateaus are sometimes due to water retention. Restricting salt intake and reducing carbs can give you the jumpstart and the motivation to keep going
Move More
Be more active outside the gym. If you are going to the gym four times a week that leaves you with three days where you still need to be active. Walking is the best exercise for those "off" days. It's gentle enough to allow your body to recuperate from the heavy workouts at the gym, but still raises your metabolism to carry on the weight loss.
Shake Up Your Workout
It takes your body only four weeks to get used to a workout. Once something becomes a routine for your metabolism, plateaus are likely.
If you are you doing the treadmill or elliptical for an hour every day, try playing with the intensity of the workout. Add one-minute intervals at a high speed or incline (not both) followed by three or four minutes at a lower intensity. If you have been working alone, it may be a good idea to look for a workout buddy or hire a personal trainer.
Pump It Up
A common mistake women make is skipping weights because of the fear they would look "bulky." Women lack the testosterone needed to develop large muscles. When done appropriately, weight training can break a plateau faster than any other method. The body's basal metabolic rate increases with increases in muscle mass, which promotes long-term fat loss. Additionally, intense workouts elevate the metabolism for several hours following the workout, which also promotes fat loss.
Drink Plenty of Water
Thirst is often mistaken for hunger. Every time you feel the urge to snack, drink a glass of water first and see if the urge goes away. Researchers estimate that drinking an additional 16 ounces of water over the required 60 ounces (eight glasses) a day can result in an annual weight loss of almost two pounds.
Cut Down Your Alcohol Intake
The Dietary Guidelines for Americans 2005 stress the fact that while alcoholic beverages supply excess calories, they do not supply any essential nutrients, making it difficult even for moderate drinkers to maintain a healthy weight.
Alcohol is, in fact, very dense in calories. 7kcal/gram compared to only 4 for proteins and carbs, and that's without taking into consideration that many alcoholic drinks (such as cocktails) are high in sugars and fat. Alcohol consumption slows down the fat burning capabilities of the body, as the body focuses on using the alcohol (a toxin) as fuel, rather than burning fat for energy. Alcohol also dehydrates, which, in turn, can make you hungry.
Keep Your Chin Up
Finally, it's important to keep your eyes on the large picture. Focus on feeling healthier and happier, looking good is just a side effect of feeling good. If you change your notions and thus your behavior, you will lead a longer and happier life!
Need to breakthrough your weight loss plateau, or get started? Join Richmond Balance for their Biggest Loser Challenge!
http://www.richmondbalance.com/doc/challenge_flier.pdf
This article has also been posted on http://intheskirt.com/index.php/mind-body/index/
Friday, February 8, 2008
Windows of Opportunity
You have two main windows of opportunity when your training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout is over (post-workout meal). The pre-workout meal should consist of a starchy carb and lean protein. The starchy carb will supply the energy you need to get through an intense workout. The protein provides the much needed fuel for your muscles, so they keep a positive nitrogen balance. A great pre-workout meal would be consumed 30 minutes before your workout and would consist of 1 cup of natural oatmeal with one scoop of protein powder. Try to stick with whey protein. Mix it with some water and microwave the dish for about 2 minutes. Stir it up and eat it with a big glass of water.
Your post-workout meal should be consumed as quickly after your workout as possible. This should consist of a simple sugar to spike your insulin levels and rush glycogen back into your muscles which are screaming for fuel by now. Try to stick with either dextrose or maltodextrin as your main source of simple sugar. These can be found in your MRP (meal replacement powder). Also, add another supply of protein to the mix. If you are using a post-workout dextrose based drink, add another scoop of whey protein to it and shake it up. If your drinking an MRP, you should be perfectly fine. Shoot for around 20-30 grams of protein before your workout and 30-50 grams of protein after your workout.
http://www.shapefit.com/exercise-advice-windows-of-opportunity.html
Your post-workout meal should be consumed as quickly after your workout as possible. This should consist of a simple sugar to spike your insulin levels and rush glycogen back into your muscles which are screaming for fuel by now. Try to stick with either dextrose or maltodextrin as your main source of simple sugar. These can be found in your MRP (meal replacement powder). Also, add another supply of protein to the mix. If you are using a post-workout dextrose based drink, add another scoop of whey protein to it and shake it up. If your drinking an MRP, you should be perfectly fine. Shoot for around 20-30 grams of protein before your workout and 30-50 grams of protein after your workout.
http://www.shapefit.com/exercise-advice-windows-of-opportunity.html
Wednesday, February 6, 2008
Lower back pain?
Most of us here at Richmond Balance have spent the last week sick, and unfortunately with the benefit of community comes the disadvantage of sharing germs. If you've been around the gym or the studio, we apologize for any sniffles or flu-ish feelings.
One thing that EVERYONE should be looking out for, however, is lower back pain, because it might not be from a little over-exertion at the gym. Dehydration is a common cause AND symptom of a myriad of common illnesses, but you won't just feel it in your mouth; your kidneys will start telling you, in the form of what feels like back pain. If you aren't careful, this can even turn into bladder infections and the like, so bottom line:
DRINK YOUR WATER. It will help prevent sickness, flush out your system if you're a bit under the weather, and help you avoid just one more ache or pain.
(And a neat trick to predict some sniffles? Check the barometric pressure: low barometric pressure can induce sniffles!)
One thing that EVERYONE should be looking out for, however, is lower back pain, because it might not be from a little over-exertion at the gym. Dehydration is a common cause AND symptom of a myriad of common illnesses, but you won't just feel it in your mouth; your kidneys will start telling you, in the form of what feels like back pain. If you aren't careful, this can even turn into bladder infections and the like, so bottom line:
DRINK YOUR WATER. It will help prevent sickness, flush out your system if you're a bit under the weather, and help you avoid just one more ache or pain.
(And a neat trick to predict some sniffles? Check the barometric pressure: low barometric pressure can induce sniffles!)
Saturday, February 2, 2008
We need sunshine to grow!
Very few of us get more than a few snatches of outdoor light (unimpeded by windows and glasses) in the winter months. Here are some salient facts about natural light and why we need it:
1. Forty percent of the population is considered deficient in Vitamin D. Our bodies (most importantly our eyes), need fifteen to twenty minutes of exposure to the full-spectrum sunlight without sunscreens or UV blocking glasses every day in order for the skin to manufacture vitamin D!
2. Most sunscreens only protect against UVB, and overuse of UVB sunscreen can interfere with vitamin D manufacture. Glasses and windows also interfere with absorbing full-spectrum sunlight.
3. The light brightness measurement is called a lux. For therapeutic reasons you need to be exposed to light that is at least as bright as dawn or twilight, of 2,500–10,000 lux, even on cloudy days. Regular incandescent light bulbs don't even get close, producing 500-1,000 lux on the work surface!
4. When natural light is absorbed by the retina of the eye, electrical impulses are carried along the optic nerve to the brain and the hypothalamus, pineal gland, and pituitary gland, where it is used by the body to activate neurotransmitters that turn on many hormonal systems, including the metabolism, reproductive functions, and the internal biological clock called the Circadian Rhythm.
5. The Circadian Rhythm of the body is activated by light that is significantly brighter and more complex in spectrum than that which is needed for visual work. NASA installs full-spectrum lighting in space craft for this reason.
6. Light exposure raises seratonin, which keeps you awake and alert.
Melatonin rises in the dark, which makes you sleepy. It is suppressed by daylight. If you don't get enough light of sufficient intensity (lux) you produce too much melatonin, which makes you groggy. (If you are tired during the day, you might go out and get some sun!)
Our natural body rhythms are synchronized by the changing light of the sun at dawn and dusk, and we need 20 minutes of natural light every single day to keep our natural rhythms in working order. So what can you do?
1. Bathe your eyes in natural outdoor light without any glasses for up to 20 minutes every day. Soak it up in a walk, on a deck, in a lawn chair, at the beach. Through your eyes, light goes directly to the hypothalamus, and from there to every cell in your body—and it helps your skin manufacture Vitamin D, an essential nutrient.
2. Take your lunch break outdoors whenever you can. You don't need to be in the direct sun. A porch is fine!
3. Take the opportunity to read the daily newspaper in the sun; look at your mail there, too.
4. In the winter, walk somewhere that isn't icy, so that you stay warm.
If you are disabled, infirm, or unable to get outside for whatever reason, including living in a city, sit by an open window for 20 minutes or so every day, if it isn't too cold.
For more info visit: http://www.care2.com/greenliving/
1. Forty percent of the population is considered deficient in Vitamin D. Our bodies (most importantly our eyes), need fifteen to twenty minutes of exposure to the full-spectrum sunlight without sunscreens or UV blocking glasses every day in order for the skin to manufacture vitamin D!
2. Most sunscreens only protect against UVB, and overuse of UVB sunscreen can interfere with vitamin D manufacture. Glasses and windows also interfere with absorbing full-spectrum sunlight.
3. The light brightness measurement is called a lux. For therapeutic reasons you need to be exposed to light that is at least as bright as dawn or twilight, of 2,500–10,000 lux, even on cloudy days. Regular incandescent light bulbs don't even get close, producing 500-1,000 lux on the work surface!
4. When natural light is absorbed by the retina of the eye, electrical impulses are carried along the optic nerve to the brain and the hypothalamus, pineal gland, and pituitary gland, where it is used by the body to activate neurotransmitters that turn on many hormonal systems, including the metabolism, reproductive functions, and the internal biological clock called the Circadian Rhythm.
5. The Circadian Rhythm of the body is activated by light that is significantly brighter and more complex in spectrum than that which is needed for visual work. NASA installs full-spectrum lighting in space craft for this reason.
6. Light exposure raises seratonin, which keeps you awake and alert.
Melatonin rises in the dark, which makes you sleepy. It is suppressed by daylight. If you don't get enough light of sufficient intensity (lux) you produce too much melatonin, which makes you groggy. (If you are tired during the day, you might go out and get some sun!)
Our natural body rhythms are synchronized by the changing light of the sun at dawn and dusk, and we need 20 minutes of natural light every single day to keep our natural rhythms in working order. So what can you do?
1. Bathe your eyes in natural outdoor light without any glasses for up to 20 minutes every day. Soak it up in a walk, on a deck, in a lawn chair, at the beach. Through your eyes, light goes directly to the hypothalamus, and from there to every cell in your body—and it helps your skin manufacture Vitamin D, an essential nutrient.
2. Take your lunch break outdoors whenever you can. You don't need to be in the direct sun. A porch is fine!
3. Take the opportunity to read the daily newspaper in the sun; look at your mail there, too.
4. In the winter, walk somewhere that isn't icy, so that you stay warm.
If you are disabled, infirm, or unable to get outside for whatever reason, including living in a city, sit by an open window for 20 minutes or so every day, if it isn't too cold.
For more info visit: http://www.care2.com/greenliving/
7 Diet Misconceptions
Confused about how to lose weight? All the common diet myths are debunked here!
Weight loss can be difficult, no thanks to popular misconceptions that have the ring of truth but can actually work against you. Among the more common myths:
1. Desserts are forbidden.
The truth is, there's room in your diet for any kind of food, especially the ones you love most -- as long as you control your total caloric intake (and grams of carbohydrate, if you tally them). Denying yourself your favorite foods can lead to binge eating and, ultimately, discouragement.
2. You have to lose a lot of weight to make a difference.
The closer you can get to an ideal weight, the better, but small, sustained improvements at the beginning of a weight-loss program have the biggest impact on your health. Studies show that losing just 5 to 10 pounds can improve insulin resistance enough to allow some people with type 2 diabetes to quit medication or injections.
3. What you eat matters more than how much.
Both matter, but recent research finds that the number of calories in your food is more important than where they come from. Example: A bagel might seem healthier than a doughnut hole, but dense bagels have the calorie content of six slices of bread. As long as you're not eating too much fat in other foods, the doughnut hole wins.
4. If you work out, you can eat whatever you want.
That's robbing Peter to pay Paul. You can't lose weight if you reduce calories in one way but increase them in another.
5. Skipping meals makes you lose weight fast.
Actually, studies show that people who skip breakfast tend to be heavier than people who don't. And skipping meals tends to make you overeat later. If you have diabetes, it's important to keep up a steady intake of small portions of food throughout the day to keep your blood-sugar levels stable and reduce the risk of hypoglycemia.
6. Starches are fattening.
If you are insulin resistant, your body may find it easier to convert carbohydrate calories to fat than to burn it as energy, but the fact remains that starches (and other carbohydrates) are less dense in calories gram for gram than other types of food. The main issue is calories, so if you load starchy foods with fat -- sour cream and butter on a baked potato, for instance -- or eat them in large quantities, the caloric load can add up.
7. You should never eat fast food.
Never say never. Fast food can be worked into your meal plan if you choose well. Opt for grilled foods instead of fried, avoid or scrape away high-fat condiments like mayonnaise, and share those French fries to keep portion size down.
- Reader's Digest www.rd.com
Weight loss can be difficult, no thanks to popular misconceptions that have the ring of truth but can actually work against you. Among the more common myths:
1. Desserts are forbidden.
The truth is, there's room in your diet for any kind of food, especially the ones you love most -- as long as you control your total caloric intake (and grams of carbohydrate, if you tally them). Denying yourself your favorite foods can lead to binge eating and, ultimately, discouragement.
2. You have to lose a lot of weight to make a difference.
The closer you can get to an ideal weight, the better, but small, sustained improvements at the beginning of a weight-loss program have the biggest impact on your health. Studies show that losing just 5 to 10 pounds can improve insulin resistance enough to allow some people with type 2 diabetes to quit medication or injections.
3. What you eat matters more than how much.
Both matter, but recent research finds that the number of calories in your food is more important than where they come from. Example: A bagel might seem healthier than a doughnut hole, but dense bagels have the calorie content of six slices of bread. As long as you're not eating too much fat in other foods, the doughnut hole wins.
4. If you work out, you can eat whatever you want.
That's robbing Peter to pay Paul. You can't lose weight if you reduce calories in one way but increase them in another.
5. Skipping meals makes you lose weight fast.
Actually, studies show that people who skip breakfast tend to be heavier than people who don't. And skipping meals tends to make you overeat later. If you have diabetes, it's important to keep up a steady intake of small portions of food throughout the day to keep your blood-sugar levels stable and reduce the risk of hypoglycemia.
6. Starches are fattening.
If you are insulin resistant, your body may find it easier to convert carbohydrate calories to fat than to burn it as energy, but the fact remains that starches (and other carbohydrates) are less dense in calories gram for gram than other types of food. The main issue is calories, so if you load starchy foods with fat -- sour cream and butter on a baked potato, for instance -- or eat them in large quantities, the caloric load can add up.
7. You should never eat fast food.
Never say never. Fast food can be worked into your meal plan if you choose well. Opt for grilled foods instead of fried, avoid or scrape away high-fat condiments like mayonnaise, and share those French fries to keep portion size down.
- Reader's Digest www.rd.com
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