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How to achieve a healthy body weight

Reduce Fat lose weight: Avoid the obvious such as fried foods, (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Be a Lean, mean, fat-burning machine.

Count calories lose weight   Any diet program that tells you, "calories don't count" or you can "eat all the food you want and still lose weight" is a diet you should avoid. The truth is, that line is a bunch of baloney designed to make a diet sound easier to follow. Anything that sounds like work - such as counting calories, eating less or exercising - tends to scare away potential customers! But the law of calorie balance is an unbreakable law of physics: Energy in versus energy out dictates whether you will gain, lose or maintain your weight. Period.
Weight loss and calorie counting

Weight Loss may reduce the Risk getting Gout

Lose weight fast. When doing cardio, try to maintain a heart rate of about 70% to 75% of your maximum heart rate for 45 to 60 minutes. (leave the magazine at home) The higher your heart rate the more calories you burn. You must work if you really want to lose weight and get fit. Over the years I've seen many people on the Stairmaster reading their magazine, moving about as fast has a pregnant snail. Then after about six months of not breaking a sweat they wonder why they are not getting any results.(You must sweat to lose weight. What heats you up slims you down). Always consult your doctor before starting any fitness program.

Weigh to go

New York: A new study shows that stepping on a scale every day. And adjusting eating and exercise habits accordingly, can go a long way in helping dieters maintain their weight loss. "If you want to keep lost pounds off, daily weighing in critical," Said Dr.Rena R Wing in the new England journal of Medicine.

The right kind of exercise to build a strong heart
Heart attacks don't happen due to a lack of endurance. They typically come about when a person is either at rest or when there's a sudden, sizable demand on the heart. Heart attacks often strike when someone lifts a heavy object, has sex, or experiences an unexpected emotional blow. For one reason or another, the oxygen supply to the heart can't keep up with a change in demand.

The right kind of exercise builds the heart's ability to respond effectively to these demands. You can indeed increase both your heart's maximal capacity and its speed at increasing its output to respond to demand. Yet long-duration exercise does not help you do this. In fact, it has the opposite effect by forcing the heart to become smaller and more efficient. The body trades the ability to handle big demands for the ability to go farther.

Studies have demonstrated that short-duration exercise improves cardiovascular health more than long-duration exercise. A recent Harvard study found that men who performed long-duration exercise reduced their risk of heart disease by 10 percent, while those who exercised in repeated shorter bouts reduced their heart disease risk by 20 percent 1. In other words, the men who did high-intensity, interval exercise reduced their heart disease risk by 100 percent more than those who did endurance exercise.

By Al Sears, M.D.

1 Sesso HD, Pafafenbarger RS Jr and Lee IM. Physical activity and coronary heart disease in men: The Harvard Alumni Health Study.

Can Vitamin C Stop Dementia?

What causes Alzheimer´s disease? No one knows the answer. But an article in the journal Dementia and Geriatric Cognitive Disorders claims there's an important link between heart disease and Alzheimer´s disease. The link is atherosclerosis (hardening of arteries). What amazes me is that since it's been shown that vitamin C can reverse atherosclerosis in coronary arteries, why isn't anyone advocating its use in trying to prevent this catastrophic disorder? Researchers at Kaiser Permanente in Oakland, Calif., and the University of Kuopio in Finland, tracked 10,000 people for 40 years. They found that high blood cholesterol was associated with a 66% higher risk of Alzheimer´s disease. What was more worrying was that those who had borderline levels of blood cholesterol were 52% more likely to develop this disease. John Hopkins University, along with the Universities of Minnesota, North Carolina and Mississippi followed 11,000 people to see how lifestyle factors such as smoking, high blood pressure and diabetes affected the brain. They followed this with a look at how many of these Americans would be hospitalized for the treatment of dementia. After tracking these people for 14 years they discovered that smokers were 70% more likely to develop dementia than nonsmokers. Those suffering from hypertension were 60% more likely to develop dementia than those with normal pressure and patients with diabetes were at 50% greater risk of dementia than non-diabetics. But there was no association between midlife obesity and dementia. Read More

By DR. W. Gifford-Jones

Fountain of youth Maybe?

NICOLE BAUTE LIVING REPORTER

We pop vitamin C pills to fight colds, melatonin to help us sleep and green tea extract to try to lose weight and even avoid cancer. Now researchers think over-the-counter supplements might be able to stave off old age. Scientists in a McMaster University lab believe they are on the cusp of developing an antidote for aging, using antioxidants and nutrients - including green tea extract, melatonin and a host of vitamins - available in drug and health food stores.

With 30 ingredients known to tackle the key mechanisms of aging, biologist David Rollo and his team have been able to extend life spans and keep seniors active and spry. The ingredients have little proven effectiveness on their own but, together, they seem to comprise the fountain of youth. At least, a tiny, mouse-sized fountain.

Heart Rate: Depending on your age, level of conditioning, and your fitness goals, you should train in a particular heart-rate zone. Beginners should try to elevate their heart rate to 50%-60% of their maximum, intermediates and advanced should aim for 70%-85% of their max. The higher your heart rate, the more calories you will burn and the more weight you will lose and become fit. To figure your maximum heart rate, simply subtract your age from 220 for a man and 226 for woman. For example, if you're 40 years old, you would have a maximum heart rate of 180. To work at 85% of your maximum heart rate, you would aim for a heart rate of approximately 153 beats per minute (0.85 x 180). You can also count bpm (beats per minute) in 10-second increments and then multiply by six.
Please Note: maximum heart rate varies from person to person. the above figures are just simple guides.

Determining Maximum Heart Rate

Heart rate training requires you to know your maximum heart rate. The physiological test to exhaustion is the proper way to determine your maximum heart rate. a more practical test for estimating heart rate is the maximal hill run.

To perform this test you need the following:

  • A heart rate monitor
  • A hill approximately a 10-percent incline and 600 - 800 metres long. It should take you 3 - 5 minutes to climb the hill at your maximal pace.
  • The conviction that you can push yourself to maximum exertion. it is difficult, but you only need to do it once. plan on doing a high-quality, high-performance workout that is quickly over.

Pot and java brain food?

WASHINGTON (Reuters) - Marijuana may help reduce the risk of Alzheimer's disease by reducing inflammation in the brain, researchers reported. Tests on rats showed a compound in marijuana stopped the loss of brain cells seen in inflammation and improved the animals' memories. The findings, presented to the society for Neuroscience in Atlanta, may help explain studies that suggest people who regularly smoked marijuana in the 1960s and 1970s are now less likely than their peers to develop the disease. And caffeine may have similar effects, said Gary Wenk, a professor of psychology at Ohio State University. "We are not going to ... suggest that people start smoking marijuana," Wenk said, adding researchers need to narrow down the compounds having the effect.

While we are ruining our bodies by overeating , our bad food choices May increase the risk of getting Alzheimer's

OMEGA–3 FATTY ACIDS SLOWS BIOLOGICAL AGING

Omega–3 fatty acids are in the news once again and it´s another positive story about these healthy fats. In a study published in the Journal of the American Medical Association, researchers from California found that omega–3 fats may help slow — Down the aging process. The researchers focused on telomeres which are sequences of DNA that form a protective cap (sort of like the plastic tips that are at the end of shoe laces) as cells divide.

These telomeres get shorter every time a cell divides and this shortening is thought to be linked to some of the effects of aging.

The researchers studied a group of 608 adults over a six year period who had been previously been diagnosed with heart disease. They found that the people who had the highest blood levels of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)´ the two Omega–3 fats found in fish and fish oils, had the slowest rate of telomere shortening over time, compared to those with the lowest levels. This slowing of the telomere length is associated with slowing of the biological aging so, it´s possible that this is "another part of the role that omega–3" fats play in protecting us against some of the aging processes including heart disease.

We already know a lot about the role of omega–3 in heart health. One of the functions is to help reduce stickiness of your blood so it's less likely to clot, an important factor in reduction the risk of strokes and heart attacks. They also lower triglycerides reduce cardiac arrhythmias and offer protection from sudden cardiac death. It has been shown that people who regularly eat more fish have lower rates of heart disease. There is also an association with omega–3´s protecting against inflammation, another important risk factor.

Canada´s Food Guide recommends eating at least 2 servings of fish each week to help lower risk of cardiovascular disease. EPA combined. . When it comes to omega–3´s most people count on getting them from fish like salmon, mackerel, herring, lake trout, and tuna. But, for a change, you might try occasionally having some sardines. Now, before you wrinkle up the best sources of DHA and EPA are the fatty fish such as salmon, mackerel, herring, sardines, and trout as well as fish oils. A 3–oz. (90 gram) serving of baked Atlantic salmon has about 1500 mg of DHA and your nose, here are some facts about this fish, A 3–oz. serving of canned Atlantic sardines has about 850 mg of DHA and EPA combined as well as 22 grams of protein, about 340 mg of calcium (more than a glass of milk — the calcium comes from the small edible bones in the sardines) as well as large amounts of iron, vitamins B12 and E, potassium,selenium and even a some vitamin D.

They´re loaded with nutrients. And, they are small so they are low in mercury and also are on the list of environmentally friendly fish. Best to buy them canned in water but if you buy them canned in oil, drain off some of the oil so you'll lower the fat. You can also buy them canned in tomato sauce for a different flavor.

for more info on Omega-3 fatty acids Click Here

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