Why Exercise?
I wish I could tell you that I love exercising. Truthfully, I don’t. I didn’t pack on 147 excess pounds because I liked exercising. What I do love is the weight that I now maintain, the health that I feel, and the clarity in my thinking. All of these are possible because of healthy habits that lead to a happier, healthier life.
I’ve struggled with maintaining an exercise routine. My thinking is that for only 30 to 45 minutes a day a few days per week, I get to maintain my weight loss, feel stronger physically, mentally and emotionally. Circumstances don’t hit me and make me feel like a victim of life just waiting. My weight loss has given me that! By exercising for a few minutes out of the 24 hours per day that you are given is a very small investment for the gigantic payoff of a happy life. If only the stock market and our economy would pay off in a big way for such a small investment!
To continue exercising, I need motivation. Through coaching, I was able to come to the realization that 30 to 45 minutes per day a few days a week gives me a happier, healthier life for the 23-1/2 hours in the rest of my day. Now, that’s a major payoff. That’s my motivation. Through coaching, you can find yours too.
Motivation is generated or dismissed in your head. So, here’s some ways to convince your head to get fit, stay fit, and invest in yourself through exercise:
1. Exercise out of the gym. All activity and movement equals exercise. Exercise is a mindset. Rather than drive around for 10 minutes looking for the closest parking space, park in the last row where there are virtually no other cars and walk to your store. You’ll get there quicker, burn less gas and burn more calories. While others are mindlessly standing on the escalator or wasting minutes waiting for the elevator, climb the stairs. Again, you’ll be there while the others are wasting their time and hanging on to calories they could have burned. Look for opportunities to be active. Exercise doesn’t count as exercise if it is within the walls of a gym. Think of exercise as all ways that you move your body.
2. Set an exercise goal. Decide that you’d like to participate in a walk/run event, train for a long distance walk, work with a personal trainer, increase your frequency or duration by a certain time. Give yourself rewards for reaching your exercise goals.
3. Ban boredom. Who wants to exercise if you are bored? Mix it up. One of the most popular television shows is celebrities that are learning ballroom dancing. Many of them have toned and lost impressive amounts of weight. Take dancing lessons to have fun and count as exercise. Other fun forms of exercise can include bowling, snowboarding, Zumba, swimming, water aerobics, walking your dog, or even laser tag. Rather than think of exercise, think about exercise combined with fun. Actual physical activity isn’t boring at all. How you do it though can be. Reframe exercise as exercise combined with fun.
4. Exercise Multi-Tasking. While you’re exercising, watch your favorite recorded television shows or dvd. Listen to audiobooks only while you’re exercising. Load up your iPod or MP3 player with your favorite motivational songs. Listen to those tunes only while you’re exercising. There are video games that you can dance to that definitely work up your heart rate as exercise. You’ll forget your movement counts as exercise because you’ll be having so much fun.
5. The more the merrier – bring a friend. Exercise with a friend, coach or personal trainer. Anyone to make it fun, share the companionship of exercising together plus the bonus of accountability.
6. Turn challenges into successes. Does your vacation give you an excuse to put your exercise routine on hold? Do projects at work derail your workout time? Does weather put the freeze on your regular activity? Deepen your commitment to yourself and exercise routine by looking for opportunities to move. Look for ways to incorporate activity into your vacation, set limits for your work projects, bring your exercise and activities indoors. You’ll strengthen your commitment and exercise muscle into a no-give dedication to your health.
7. Exercise Stars. After you’ve worked out and felt great, write it down. Start a journal or log with your thoughts after a work out. Use images of past successful exercise experiences to remind yourself how great you feel. When motivation is questionable, pull out your notes of past exercise sessions to remind you of those powerful positive feelings.
I can’t say that I’m in love with exercise. I’ve made friends with it and I like it. What I am in love with is my life following weight loss, maintaining my weight, feeling happier, stronger and healthier than ever before in my life. All of that for a mere 30-45 minutes per day? Now, that’s an investment and dividend payoff that gives and gives the other 23-1/2 hours in your day. Exercise is the investment that keeps on giving all through your day. An investment in yourself is the best one of all.
Cathy Wilson is a weight loss life coach. Cathy lost 147 pounds six years ago. Her passion is helping clients achieve their weight loss and life goals. Cathy works with clients to create a weight loss life plan that is customized to each client. Cathy is a member of the International Coaching Federation, International Association of Coaches, and Obesity Action Coalition.
Visit Cathy’s website:
http://www.LoseWeightFindLife.com
Exercises For Diabetics – How To Manage Diabetes With Exercise
Exercise is a vital part of the management of diabetes. All diabetics should aim to make exercise a part of their daily routine. Exercise can help to improve the quality of life for diabetics. But there are some safeguards to consider before you start an exercise regime. It is wise to consult your health professional before you begin. This would be true for anyone, but it is especially so for someone who suffers from diabetes.
There are two types of diabetes. Type 1 usually manifests itself at an early age. It is sometimes referred to as adolescent diabetes. In Type 1 the body cannot produce enough of its own insulin. Type 2 diabetes manifests itelf later in life. In Type 2 diabetes the body fails to produce adequate levels of insulin or it becomes resistant to its own insulin.
In both types of diabetes the body is unable to process sugar properly. Blood sugar levels increase because the body cannot transport sugar to the cells where it is needed. It becomes essential to reduce blood sugar levels. This can be done by medication, by diet and by exercise.
Exercise can, therefore, be a valuable tool in diabetes management. This is true for both types of diabetes. Whether an individual has Type 1 or Type 2 diabetes they can benefit from exercise.
Type 1 diabetics will benefit from exercise because it can assist in the maintainance of insulin sensitivity and increases the use of glucose by the muscles. Exercise will also help to avoid excessive weight gain. Type 1 diabetes cannot be cured, but some of the health problems associated with it can be reduced by means of exercise.
Type 2 diabetics will also benefit from exercise. Type 2 diabetes is preventable and exercise will help in its prevention. Even such a simple activity as a 30 minute walk every day can reduce the risk of developing Type 2 diabetes.
To sum up: exercise will reduce blood sugar levels and help maintain insulin sensitivity. It will also improve circulation. This is important for diabetics because they are known to have circulatory problems. Diabetics often suffer from poor circulation in the legs and feet. Exercise helps to promote blood circulation. Regular exercise will also help to lower blood pressure and so reduce the risk of stroke.
There are, however, certain risks associated with exercise for diabetics. Since exercise lowers blood sugar diabetics must measure their blood sugar levels before and after exercise. The body will use more sugar during exercise and become more sensitive to insulin. Exercise can potentially result in hypoglycemia. Checking blood sugar levels will avoid this danger. With this precaution the benefits of exercise will outweigh the possible risks.
A diabetic should also take care to carry candy or fruit juice with them during exercise in case their blood sugar falls too low. They should make sure to inform the staff at the gym or their exericise partners that they are diabetic. An exericse buddy is a good idea for anyone but doubly so for a diabetic. Exercising with a friend can help maintain your motivation and for a diabetic it can help avoid the dangers of your blood sugar falling too low.
Watch out for the tell tale signs of low blood sugar level. Check your heart rate after exercise. Are you sweating abnormally, shaking, or feeling very hungry? These can all be signs of low blood sugar.
The general rule for everyone beginning exercise is to take things slowly. For diabetics this should be emphasised. Build up your routine as your level of fitness improves. Set yourself realistic goals. Begin with short sessions of gentle exercise. Gradually move on to more ambitious targets are you feel confident to do so. There is not need to push yourself to the point of exhaustion. Little and often is the best plan.
Successful incorporation of exercise into your daily routine will significantly improve your quality of life as a diabetic. It will help you manage your condition and avoid many of the health problems associated with diabetes.
Abhishek is a Health And Fitness expert and he has got some great Fitness Secrets up his sleeve! Download his FREE 111 Pages Ebook, “Complete Body Fitness” from his website http://www.Fitness-Magic.com/71/index.htm . Only limited Free Copies available.
The Effects Of Dietary Supplementation With Isoflavones
The effects of dietary supplementation with isoflavones from red clover on the lipoprotein profiles of postmenopausal women with mild to moderate hypercholesterolaemia. Effects of supplementation with purified red clover ( Trifolium pratense) isoflavones on plasma lipids and insulin resistance in healthy premenopausal women. The effects of dietary supplementation with isoflavones from red clover on the lipoprotein profiles of post menopausal women with mild to moderate hypercholesterolaemia. The effects of dietary supplementation with isoflavones from red clover on cognitive function in postmenopausal women.
Promensil is a natural dietary isoflavone supplement derived from red clover for women during and after menopause. Promensil and Rimostil are dietary supplements made from red clover, which contains estrogen-like compounds called isoflavones. A study was conducted on 177 women aged 49-65 to determine the effect of red clover-derived isoflavone supplement on bone density. A recent study investigated the effectiveness of a red clover isoflavone supplement on the change in hot flush frequency in postmenopausal women. Tested were supplements containing soy isoflavones, red clover isoflavones and/or black cohosh as well as creams containing progesterone. The effects of dietary supplementation with isoflavones from red clover on the lipoprotein profiles of postmenopausal women with mild to moderate hypercholesterolemia.
Effects of supplementation with purified red clover (Trifolium pratense) isoflavones on plasma lipids and insulin resistance in healthy premenopausal women. The effects of dietary supplementation with isoflavones from red clover on the lipoprotein profiles of postmenopausal women with mild to moderate hypercholesterolemia. Researchers say dietary supplements containing isoflavones derived from red clover or soy have been heavily marketed as alternative treatments for menopausal symptoms. 17 Further studies are needed to establish the potential interaction of isoflavone supplements from red clover and soy with conjugated estrogens. Effects of dietary supplementation with isoflavones from red clover on ambulatory blood pressure and endothelial function in postmenopausal type 2 diabetes.
The effect of supplementation with isoflavones on plasma lipids and oxidisability of low density lipoprotein in premenopausal women. Effects of the isoflavone supplement on hormonal states in young premenopausal women were studied by cross-over study design. Effects of isoflavone supplements on bone metabolic markers and climacteric symptoms in Japanese women. Randomized placebo-controlled trial of an isoflavone supplement and menopausal symptoms in women. Decreased bone resorption with soy isoflavone supplementation in postmenopausal women. Effects of isoflavone supplement on healthy women. Data from studies on premenopausal women suggest that supplementation of the diet with soy or isoflavones produces weak hormonal effects.
Our soy isoflavone supplement contains 10.73 mg of genistein and 22.25 mg of daidzein per capsule. Cognition: Three human trials have found that soy foods and isoflavone supplements improve certain aspects of cognition. Soy protein and isoflavone supplements have not been adequately researched and, therefore, are not recommended at this time. New onset migraine associated with use of soy isoflavone supplements. There are also isoflavone supplements on the market containing significant amounts of daidzein and genistein, another anti-cancer phytoestrogen found in soy. You can also get a good amount of isoflavones from herbal kudzu supplements contains soy isoflavones.
Effects on menopausal symptoms and acceptability of isoflavone-containing soy powder dietary supplementation. ( Reports of hormonal effects in men from dietary soy or isoflavone supplementation are inconsistent, showing no or weak hormonal effects. Thus, the weight of evidence does not strongly support the view that supplementation of the diet with soy or isoflavones alleviates menopausal symptoms. Table 14.1: Dietary intervention studies reporting a beneficial effect of soy or isoflavone supplementation of the diet on menopausal symptoms. Bioavailability of pure isoflavones in healthy humans and analysis of commercial soy isoflavone supplements. Two of the primary soy isoflavones, genistein and daidzein, are found in many supplements. Another problem, hardly ever discussed, is the variable amounts of isoflavones in soy supplements, and how these differ from the levels in soy foods.
Clinicians and researchers are understandably cautious about recommending isoflavone supplements in the treatment of cancer. Because of the estrogen-like behavior of isoflavones, there’s some concern that isoflavone supplements could cause cancer. A pilot clinical trial of short-term isoflavone supplements in breast cancer patients. A pilot clinical study of short-term isoflavone supplements in breast cancer patients.
Participants will receive an isoflavone supplement and placebo each for 2-months. Volunteers will be randomly assigned to take two different doses of isoflavone supplement or a placebo (sugar pill). Study 1 was a randomised crossover study whereby subjects consumed a placebo or isoflavone supplement for 2 months and crossed over. Study 2 was a parallel design in which subjects consumed a placebo for 1 month and an isoflavone supplement for 3 months.
If the isoflavone supplement is estrogenic via ER, it should up-regulate OTR in a manner similar to that of estrogen. However, the isoflavone supplement significantly decreased the induction of OTR by estrogen in the VMN. Again, if the isoflavone supplement is estrogenic, it should down-regulate ERß mRNA in a manner similar to that of estrogen. Similarly, ingestion of the isoflavone supplement in combination with both estrogen and progesterone significantly decreased female receptive behavior.
Pueraria Mirifica capsule Pueragold THAI FDA. G. 10/2003 (E)
Pueragold is a premuim grade Thai herbal product derived mainly from the White Kwao Krua (Pueraria Mirifica) which contains. Phytoestrogen (Natural Plant Estrogen). This all-natural herbal formula stimulates and rebalances older women and men hormones level.
Pueraria Mirifica CAPSULE Pueragold THAI FDA. G. 10/2003 (E)
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Ingredients: Pueraria Mirifica and other herbs
Packaging: 60 capsules per box
Recommended Dosage:
Men/Post-Menopausal Women: Take 1 capsule after breakfast and dinner everyday
Precautions: *If should not be used in pregnant women,nursing cervix mothers, or women diagnosed with tumors in estrogen-sensitive organs, e.g., ovary, uterus and breast.
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Nutrition Claims: Reading Between The Lines
We often see claims such as “zero trans fat” and “reduced in calories” on the front of food packages highlighting a product’s nutrition features. They are a quick and easy way to get information about a food, but these eye-catching statements do not tell the whole story. For example, a food free of trans fat may still be high in Calories. Be sure to also read the Nutrition Facts table to determine what a claim is really telling you.
Furthermore, the word “light” on a food label can mean different things. This claim is used to describe a food as “reduced in fat” and “reduced in calories”, but not always. Sometimes the word “light” describes the taste, colour or texture of a food. Manufacturers must describe what is “light” about the food . Manufacturers can only use a nutrition claim if their product meets certain criteria.
Here are some other definitions for claims that may come in handy:
“Low” is always associated with a very small amount. “Low in fat” means the food contains no more than 3g (grams) of fat in the amount of food specified in the Nutrition Facts.
“Reduced in calories” means the food contains at least 25% less energy than the food to which it is compared.
“Source of fibre” means the food contains at least 2g of dietary fibre in the amount of food listed under the Nutrition Facts. A food with the claim ‘High source of fibre’ contains at least 4g in that amount of food. It is recommended that most to consume about 25g or more of fibre per day.
“Less” is used to compare one product with another. For example, a box of crackers claiming to contain “50% less salt” will have half the sodium of the food to which it’s compared. It doesn’t necessarily mean the product is low in sodium, so check the sodium content in the Nutrition Facts.
While claims are a good starting point, you need to check the Nutrition Facts to get the details.
The Nutrition Facts Table – What’s in it for You?
Have you ever wondered about the nutrition value of your favourite breakfast cereal? Does it have the dietary fibre you need? Is it high or low in sodium or saturated fat?
The Nutrition Facts table, which you see on almost all pre-packaged foods, makes it easier to answer questions you may have about what is in the foods you buy. In the Nutrition Facts you will find the number of Calories and the amounts of 13 nutrients contained in a specific amount of the food. These nutrients will be expressed in grams (g) or milligrams (mg) or as a % Daily Value.
The Daily Values are based on recommendations for a healthy diet. The % Daily Value makes comparing foods easier because it puts all nutrients on the same scale (0% – 100% Daily Value), much like a ruler. For example, a food that has a % Daily Value of 5% or less for fat, sodium or cholesterol would be low in these nutrients. A food that has a % Daily Value of 15% or more for calcium, vitamin A or fibre would be high in these nutrients.
In general, you should look for a higher % Daily Value next to nutrients you are trying to increase in your diet, such as fibre, vitamins A and C, calcium and iron. Look for a lower % Daily Value for nutrients you are trying to decrease, such as saturated and trans fats, cholesterol and sodium.
Also remember to compare the specific amount of food listed at the top of the Nutrition Facts to the amount that you eat. If you eat double the amount listed, don’t forget to double the values for Calories and nutrients.
Nutrition Labelling – It’s the Amount That Counts
Food labels are valuable sources of information. A Nutrition Facts table is found on almost all food labels and it can tell you a lot about the food you buy. Reading food labels can help you make informed food choices, but there are important tips to keep in mind.
The nutrient information in the Nutrition Facts is always based on a specific ‘amount’ of food measured in household units – such as a cup of milk, or a slice of bread – followed by the metric measurement (g, mL). The amount reflects the quantity people usually eat at one sitting. The key however, is comparing the amount in the Nutrition Facts to the amount you actually eat. -Why? A favourite bowl you use at breakfast might hold anywhere from a ½ cup to a 2 ½ cup amount of cereal. Having 2 ½ cups of a particular cereal may be five times the amount specified in the Nutrition Facts. If the cereal box label indicates a ½ cup amount is 120 Calories, this means that, instead of consuming 120 Calories, you have just consumed a 600 Calorie bowl of cereal.
More tips for using the Nutrition Facts:
Remember – the amount of food in the Nutrition Facts is not a recommended serving. Canada’s Food Guide recommends the amount and type of food needed for different age and gender groups, as well as different stages of life.
Nutrition Facts on different brands of the same type of food may be based on different amounts of food. For example, one brand of crackers may have nutrition information based on eight crackers, while another brand’s is based on only four crackers. So check the metric amount under the Nutrition Facts when comparing products.
Not all foods are sold ‘ready to eat’. Foods that require preparation, such as cake mix baked with an egg, or breakfast cereal served with milk, will have one column in Nutrition Facts providing nutrient values for the food as sold, while another column will provide nutrient values for the food “as prepared,” with the extra egg or milk, for example.
I was a pharmacist for 24 years. In my career I always helped people. I enjoy working with people and providing them helpful tips to get healthier and live longer.
It’s been 2 years that I started my own business, working from home as a consultant and doing the same thing that I always liked to do. I provide articles, which are helpful for everyone.
I provide information to help people to take control of their health.
http://www.HealthObesity.info
Lower Stomach Exercises -Unleashing The Best Techniques Ever!
A very important and many a time neglected step in these stomach exercises is isolating specific muscles in the abdomen. One set of muscles that needs separation so that they can be worked out properly are the lower stomach’s muscles. There are many of these stomach exercises which will isolate and will work on these muscles. With any kind of exercise regime, be sure to get a professional’s advice before beginning and do warm up properly for avoiding injuries.
Crunch less Crunch
This exercise is comparatively simple but might be difficult too. Essentially, it includes trying to push the belly button towards the spinal. This might be tricky, as this thing involves using muscles that wouldn’t have been used by you for activating. For a start, either on your stomach, lie or kneel. You may want to try both these ways and see which would help you feel the particular exercise better. As much as possible, relax the body then do try to use the lower abdominals only to move the belly button towards the spine. Hold it for 10 seconds. If holding back for 10 seconds feels quite easy, then hold for a lengthier period. The aim is to get hold of the contraction till you either can’t feel it, or till you feel you’re other muscles work harder than your transverse abdomen. When you feel like this, let out the contraction.
Alternating Touch of Toes
You should lie on a very flat floor for this kind of a stomach workout. Floor might work the best, using a towel or mat to cushion the spinal chord. Lie over the floor and put the feet up, in air. Extend the right arm and use the lower abdominals for lifting your shoulders from the floor. Touch the left toes with the right hand, and then bend yourself down again. Switch the hands and repeat it. Keep the knees straight and do maintain a space in between your chest and chin.
Sit-Up Hold
When you are lying still on the ground, try this one. Bend the knees so that your feet become flat on the floor and do position the hands behind the head. Have your elbows back so that you can’t see them– don’t put them along your head. Use only your lower abs for lifting your shoulders from the floor. Hold it for 10 seconds. You might increase the duration as you hold as the hold gets easier. Always lift your shoulder with your abdominals and definitely not with your neck or arms.
Lower Back Flattening
This stomach workout is a natural progression from sit-up hold, since it gets started from the basic position: i.e., lying down, feet flat, knees bent. You might have noticed in the previous workout that there will be a space between the lower back & the floor, which is created by your spine’s curve. In this workout, you might want to use the lower abdominals for pushing the lower back towards the floor and to eliminate this small space. Try to push, only with the lower abs and not by using the legs. Your pelvis might rotate slightly, which is good, as long as these lower abs do their work. Once you get your back flat in the floor, hold it for 10 seconds. Again, you must continue to increase this time since your stomach muscles starts gaining strength and endurance.
Abhishek is a Fitness expert and he has got some great Metabolism Boosting Secrets up his sleeves! Download his FREE 70 Pages Ebook, “How To Burn Calories And Stay Fit… Forever!” from his website http://www.Fitness-Magic.com/76/index.htm . Only limited Free Copies available.
