Junk Food Linked To Weight Gain In Schools? Apparently Not

Despite a tripling of obesity rates in US schools over the last forty years, and an increase in junk foods, candy and sugary drinks availability in schools, a new study claims to demonstrate that the two are not linked - put simply, the study researchers say that junk food at school does not appear to be associated with higher obesity and overweight rates. The study has been published in Sociology in Education, and was authored by Jennifer Van Hook, a Professor of Sociology and Demography, and doctoral student Claire Altman.



Prof. Hook said:

"We were really surprised by that result and, in fact, we held back from publishing our study for roughly two years because we kept looking for a connection that just wasn't there."

Prof. Hook and Claire E. Altman gathered data from the Early Childhood Longitudinal Study, Kindergarten Class of 1998-1999. The large study tracked the children all the way up to eighth grade. The researchers focused on a sample of 19,450 kids during the years 2003-2004 (fifth graders) and 2006-2007 (eighth graders).

Junk food was available in 86.3% of the eighth graders' schools and 59.2% of the fifth graders'.

Even though the percentage rise in junk food availability and accessibility from fifth to eighth grade was significant, the obesity/overweight rates in the two age groups remained pretty much the same. In fact, (obesity/overweight) rates dropped as the children got older - from 39.1% in fifth graders to 35.4% in eighth graders.

Van Hook said:

"There has been a great deal of focus in the media on how schools make a lot of money from the sale of junk food to students, and on how schools have the ability to help reduce childhood obesity. In that light, we expected to find a definitive connection between the sale of junk food in middle schools and weight gain among children between fifth and eighth grades.

But, our study suggests that - when it comes to weight issues - we need to be looking far beyond schools and, more specifically, junk food sales in schools, to make a difference."

The authors believe that authorities need to focus on the home and family environments, plus other broader non-school environments, if they want to tackle childhood obesity effectively.

Van Hook explained:

"Schools only represent a small portion of children's food environment. They can get food at home, they can get food in their neighborhoods, and they can go across the street from the school to buy food. Additionally, kids are actually very busy at school.

When they're not in class, they have to get from one class to another and they have certain fixed times when they can eat. So, there really isn't a lot of opportunity for children to eat while they're in school, or at least eat endlessly, compared to when they're at home. As a result, whether or not junk food is available to them at school may not have much bearing on how much junk food they eat."

According to the findings in this study, combating childhood obesity/overweight is most effective when younger children are targeted.

The authors wrote:

"There has been a lot of research showing that many children develop eating habits and tastes for certain types of foods when they are of preschool age, and that those habits and tastes may stay with them for their whole lives," Van Hook said. "So, their middle school environments might not matter a lot."

Source: http://www.medicalnewstoday.com

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Leg Pain Can Mean Heart Danger, Expert Says

David Dow thought he was having back problems, and that his legs were hurting as a result. As it turns out, that pain may have saved his life.

An otherwise healthy 57-year-old, he figured he just needed to learn some back-strengthening exercises, so he found a personal trainer to help him. But despite the workouts, his leg pain got worse making it hard for him even to walk from the car to the grocery store entrance. He and the trainer suspected something else was wrong and he sought the advice of his doctor.

Soon his doctor's tests revealed the true cause: blockages in the blood vessels of his legs. In fact, the arteries going to his lower extremities were nearly 100 percent blocked. The cause? Years of heavy smoking and high-fat meals, and other factors had caused cholesterol, scar tissue and blood clots to build up inside his blood vessels.

Most people think this kind of clogged artery disease, or arteriosclerosis, only happens in the heart. But as Dow's case shows, it can happen throughout the body. When it does, it's called peripheral arterial disease, or PAD.

And in some people, PAD causes leg pain that acts as an 'early warning' that someone is at high risk for a heart attack or a stroke, says a University of Michigan Cardiovascular Center expert.

"This is the hallmark of a disease that's all over," says James Stanley, M.D., a director of the U-M CVC and the vascular surgeon who operated on Dow. "It's like gray hair you don't just get it on one side of your head. So if you've got this kind of blockage in your leg, you're going to have it other places."

In fact, nearly a quarter of people who have leg pain due to PAD will be dead in five years, mostly due to heart attacks and other heart problems, Stanley says. For people like Dow, whose leg pain kept them from walking even short distances, the odds are even worse: as many as half will die by five years.

Fortunately, Dow got diagnosed and treated before that happened to him. Stanley performed a bypass operation to open his blocked leg arteries, similar to the bypasses that heart patients have. A recent checkup showed he's doing well.

"For sure, it's a wake-up call," says Dow, who has quit smoking and changed his eating habits. "You know that old saying, 'Where there's smoke, there's fire'? I'm sure that I not only have the vascular issues in my lower extremities, but I'm sure I have them in other parts of my body."

Dow isn't alone, says Stanley, who has operated on thousands of patients with severe PAD in his decades as a professor of vascular surgery at the U-M Medical School. Nearly 30 million people in the United States have some form of PAD, though the vast majority are "silent" cases that don't cause symptoms. Among people over age 70, nearly one person in five has PAD.
Who's most at risk for PAD? People over 50, smokers, people with diabetes, people with high blood pressure, people with high cholesterol, and people who are overweight or obese, Stanley explains. In other words, it's the same group of individuals who have a high risk of heart attack and stroke.

So, the advice for preventing PAD, or stopping it before it gets serious, is largely the same as the advice for preventing a heart attack or stroke: Quit smoking, eat healthier, get more exercise, control your blood sugar if you have diabetes, lose weight, and get your blood pressure and cholesterol levels checked. And ask your doctor if you should take a daily aspirin to prevent clots, or drugs to reduce your blood pressure and cholesterol.

Even though PAD makes people's legs hurt or feel tired when they walk or exercise a symptom that doctors call '"claudication" which feels like a "Charlie horse" type cramp one of the best things to do is to walk more, says Stanley.

"The more a patient walks, the more likely it is that they will develop little 'detour' blood vessels, called 'collateral' vessels, around the obstruction," he explains. The large majority of people can develop these vessels that will ease the pain.

But in some people, PAD has already gotten bad enough to cause pain or numbness even when the person is sleeping something called "rest pain." Stanley says this pain often awakens patients from sleep. It most often occurs in the ball of the feet and may feel like someone has wrapped a bandage around the foot. This level of symptoms is ominous, he says, because it indicates a more severe blockage without adequate collateral vessels.

Another sign of severe PAD is the development of painful sores, or ulcers, on the feet and toes. These occur because the blood flow to the lower leg isn't enough to feed the tissue, and it begins to break down. People with diabetes, whose bodies have an especially hard time healing such ulcers, are most at risk. Left untreated, skin ulcers can get worse and even turn into gangrene often leading to amputation.

The vast majority of PAD cases are nowhere near this serious. But people who don't get help for symptoms when they first start may find their problem becoming much worse over time.

So, Stanley recommends that anyone who has discomfort in their leg or legs, especially new pain that lasts more than a week, should talk to a doctor. She or he might perform a Doppler examination a painless, non-invasive ultrasound test that detects blood pressure in the extremity.

The Doppler test can tell whether someone has PAD and how bad the blockage might be. Depending on the result, the doctor might recommend an MRA (magnetic resonance arteriogram) of the leg, or a conventional arteriogram that involves injecting dye into the leg arteries through a device called a catheter.

If a severe blockage is found, like in Dow's case, there are several options. Two are similar to those for heart patients: a minimally invasive procedure like an angioplasty that opens blockages with a tiny balloon, or bypass surgery to place a new graft to carry blood into the blocked area.

There are also promising new options on the horizon, to help the body grow new blood vessels in the blocked area. The U-M CVC the first place in the world where patients with severe PAD can volunteer for an experimental new gene-therapy treatment called MultiGeneAngio.

The MultiGeneAngio trial takes cells from a vein in the patient's arm, adds in new genes that encourage the growth of blood vessels, and then injects the cells into the blocked artery using a minimally invasive technique. Right now, it's still being tested for safety and to find the right dose of cells, says Michael Grossman, M.D., the U-M interventional cardiologist who is leading the study at U-M. But if the study proves successful it may one day become a new treatment option for patients.

Until that day, the best weapon against PAD is better knowledge of the fact that pain in the legs is more than an inconvenience. "If one has PAD there are two issues," says Stanley. "What happens to your leg, and what happens to your life."

Facts about peripheral arterial disease or PAD:

•   Peripheral arterial disease, or PAD, is sometimes called peripheral vascular disease. Both names describe the blocking of blood vessels in the peripheral parts of the body, away from the heart.
•  The blockages are caused by the buildup of cholesterol, scar tissue and blood clots within the blood vessel - the same thing that happens in the blood vessels that feed the heart.
•  PAD interferes with the flow of blood to the legs and feet, which can cause pain or numbness in the legs. When the pain occurs while a person is walking or exercising, it's called claudication. When it occurs as a person is sleeping, it's called rest pain.
•  Similar blockages in the heart or brain may cause a heart attack or stroke.
•  People with PAD, especially PAD that causes pain, have a much higher than normal risk of having a heart attack or stroke. PAD is considered a warning sign for more serious, life-threatening problems.
•  PAD is more likely to develop in people who have an inherited (genetic) tendency to develop blocked arteries, and in people over age 50. It's also much more common in people who smoke, people who have have diabetes, high levels of blood fat (for example, cholesterol) and high blood pressure, and in people who are overweight. African-Americans appear to have a higher risk than other groups.
•  PAD can be diagnosed using an ultrasound test.
•  People who have PAD should quit smoking if they haven't already done so.
•  PAD can be treated using exercise, dietary changes, good blood-sugar control, and medications to reduce blood pressure and cholesterol. Severe cases are treated with minimally invasive procedures or surgery.

Source:  http://www.medicalnewstoday.com

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22 Cheap and Easy Ways to Eat Healthy

Proper nutrition is important every day, but now there’s even more reason to ditch the bag o’chips and go for the greens. Today, November 7, is National Eating Healthy Day, a holiday sponsored by the American Heart Association. And it just so happens we’ve found 22 ways to celebrate. So forget about the tempting smells from the pizza place down the block or how easy it is to pick up a bacon, egg, and cheese sandwich on the way to work. These tips make eating healthy not only easier, but often cheaper, too. 

At the Grocery Store

1. Make a grocery list (and stick to it). By heading to the store with a clear list of what’s necessary, it’s much easier to avoid last-minute purchases. (Some studies say shoppers may still make impulsive buys… but the list can’t hurt.) Feeling techy? Try one of the many apps that can help with shopping, like GroceryIQ or Shopper.

2. Don’t go shopping hungry. Even after you take the time to write a meticulous grocery list, if that stomach is grumbling so loudly the people in the next aisle can hear it, chances are something surprising’s going to jump into the shopping cart. Avoid succumbing to last-minute cravings (like, say, for lardwiches) by eating a healthy snack (or meal) before heading to the store.

3. Buy more greens. On that weekly trip to the grocery store, grab some extra green vegetables for health benefits like a stronger immune system. They’re super-healthy (kale and spinach are bona fide superfoods!) and easy to fit into any meal!

4. Choose fresh or frozen over canned. For veggies, soups, and beans, nixing the can cuts out unnecessary sodium. For fruit, it avoids excess sugar. Plus, the fresh stuff always tastes better. And, perhaps surprisingly, canned produce can actually end up costing more (or at least the same amount) as the fresh stuff!

5. If you can’t grow it or raise it (theoretically), don’t eat it. Monosodium glutamate doesn’t grow on trees. Neither does high fructose corn syrup or Yellow No. 5. But at least one of these ingredients is found in many (if not most) of the processed foods on grocery store shelves, from chips to fruit juice. And these ingredients have been linked to everything from obesity and diabetes to brain and liver damage. If whatever’s in that grocery basket couldn’t theoretically come from your own backyard, swap it for something closer to the original. Choose whole potatoes over a box of mashed; pick plain ol’ oats instead of pre-sweetened packets.

6. Choose whole grains. When grains are processed — like, say, to become white flour used in crackers, cookies, or white bread — two essential parts of the grain (the bran and germ) are removed. The problem is these parts hold the most health benefits and nutrients, including vitamin E, major B vitamins, antioxidants, fiber, protein, and healthy fats. Look for the “Whole Grain Stamp” on packaging or just opt for ingredients like whole grain, brown rice, and oats.

7. Avoid sweetened drinks. Added sugar is a big no-no. Not only does it pack on calories, but eating foods with added sugar has also been linked to cardiovascular disease, diabetes, and weight gain. Replace sweetened beverages (even artificially sweetened diet drinks) with water, seltzer, and fresh fruit, or 100 percent fruit juices diluted with water.

8. Eat naturally sweet food (and don’t add extra sugar to it!). Some of us have a sweet tooth, but instead of indulging in sugar-packed processed foods, choose naturally sweet ones to cut down on sugar cravings later. Start in the fruit section and choose naturally sweet vegetables like beets, corn, and sweet potatoes (just to name a few!).

9. Buy in bulk and divide into portions. Yes, this strategy is mostly a way to cut down on cost. But buying in bulk — anything from vegetables, to meat, to grains — can also cut down on shopping time, so there’s more time left to prepare healthy meals.

10. Stick to the edges of the grocery store. The outer edges are typically home to fresh produce, meats, dairy, and breads. The inner aisles usually feature highly-processed items packed with extra sugar and artificial ingredients. There are always exceptions, of course, but try sticking to the 80:20 rule (80 percent of the grocery cart from outside the aisles, 20 percent from inside the aisles) for a healthier diet.

Food Storage and Prep

11. Make grocery day “Food Prep Extravaganza.” To cut down drastically on food prep throughout the week, do it all at once after returning home from the store. Unwrap, clean, and cut up meat to freeze or refrigerate in portions. Wash and prep all produce. Chop and freeze anything that may be used at a later date. Pre-portion snack foods (see below), and yogurt or rolled oats for easy breakfasts throughout the week! (Overnight Oats are a favorite in the Greatist office!)

12. Prepare your own food as often as possible. We’re not talking give up eating out entirely — it’s no fun skipping those special restaurant dinners! But by preparing as many meals as possible on your own, it’s much easier to know (and control) exactly what’s going into your body, without any sneaky ingredients. Going to be at work during the lunch hour? Pack something to eat there. No time to eat before heading out in the AM? Bring something to eat on the way or at the office.

13. Pre-package snacks. When eating out of a family-sized potato chip bag, it’s easy to keep reaching that hand in until all that’s left are the greasy crumbs. Instead of wasting away in a bottomless pit of chips, try pre-portioning snack foods into single-serving plastic baggies or reusable containers.

14. Grow your own herbs. Fresh herbs (or freshly dried ones) are a great way to season food without excess salt, butter, or cheese. Growing a personal herb garden isn’t only good for that belly — it’s also an easy way to pretty up any space! All that’s necessary for a DIY herb garden is a few small planters and an empty windowsill (even the Greatist office has one!).

15. Store the healthiest food in the front of the fridge. When the fridge door opens, make sure you see the healthiest items first. If the leftover chocolate cake is shoved in the back corner, chances are the eye will gravitate towards the shiny apple right up front first. Bonus points for storing healthy options in transparent containers and unhealthy stuff in opaque ones so you see the healthy stuff before the stomach really starts grumbling.

Cooking and Mealtime

16. Sneak veggies into everything. We even have a few ways to fit veggies into dessert. Yep, we went there.

17. Forget about counting calories. Checking every nutrition label before chowing down is annoying (to say the least). Instead focus on meals that include a variety of nutrients, colors, and fresh ingredients. It’s much easier to keep a healthy, balanced diet this way than by counting calories.

18. Eat a healthy breakfast! Starting the day off right is key to eating healthy all day long. So what makes the best breakfast? One study found consuming protein for breakfast can help prevent overeating later in the day, but another found that eating a big breakfast with dessert could help keep off excess pounds. Choose what works best for you.

19. Opt for smaller portions. When restaurants pile plates bigger than a human head, it’s easy to overeat. Limit those portions to less gargantuan sizes to easily eat a little healthier. Not sure where to start? Try these portion-size plates, or learn how to estimate serving sizes for certain foods. And here’s a great tip for eating out: To avoid eating more than planned, ask the server to wrap up half the dish beforehand and go home with a pre-made doggie bag.

20. Replace dessert with fruit. (…Or at least add fruit to dessert.) While some varieties can be high in sugar, fruit is a great way to satisfy that sweet tooth without breaking the sugar bank. Plus, it offers health benefits typical desserts can’t, like fiber and antioxidants. And opting for fruit can help avoid that dreaded sugar crash.

21. Pace your mealtime. When we eat quickly, our bodies don’t always have time to realize we’re full — so it’s easy to overeat. Enjoy what’s on the plate, and stop eating as soon as that stomach gives the first hint of being full. It’s always possible to eat more later.

22. Consider not buying unhealthy stuff in the first place. ‘Nuff said.

Article source: http://greatist.com/health/22-cheap-and-easy-ways-to-eat-healthy-041012

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23 Ways to Get More Out of Your Workout Routine

Exercise isn’t an exact science — think different strokes for different folks. But one fact rings true: Something is better than nothing. A healthy exercise habit should blend fun and fitness, effort with results. That’s where these 23 tips come in. Instead of dreading the gym, learn to streamline the process using these healthy exercise habits to get more out a workout than ever before.

Finding Fitness — Your Action Plan

1. Commit. Yoda said it best: “Do or do not, there is no try.” Don’t straddle the line between wanting to get fit and actually doing something about it. Take the first step towards healthier habits and commit to a 30-day fitness challenge. Go for a walk or run on Monday, Wednesday, and Friday. Then, perform a circuit of at least five bodyweight exercises on Tuesday and Thursday. Keep it up for a month to make the exercise habit really stick.

2. Make a plan. Without a good game plan, a trip to the gym can quickly become a complete waste of time.  To avoid wandering aimlessly from one piece of equipment to the next, map out your workouts ahead of time and set clear training goals. When workouts have a purpose, we’re more able to balance sweating with socializing (yes, it’s OK to laugh a little — in fact, we encourage it!).

3. Stay on schedule. Habits don’t just happen, they’re formed. Figure out when there’s time for exercise — first thing in the morning, at lunch, or after work. But, don’t stress; there is no right time to work out. Consistency is the real game-changer. Prioritize exercise, and form a healthy habit by sticking to the schedule every day.

4. Track your progress. Performing the same exact workout day after day will likely lead to a training plateau — the place where progress comes to a screeching halt. One way to avoid potential roadblocks is by keeping a workout journal (pretty much a dear diary for grown-ups). But instead of juicy gossip, record the exercises, sets, reps and the amount of weight used during each training session. Then, use these notes to create new workouts that are more challenging than previous sessions.

5. Ask for help. Don’t risk injuries by playing follow-the-leader with the biggest guy in the gym. Learn the dos and don’ts from the get-go. Talk to a trainer, get a fitness assessment, or consider investing a few training sessions to learn the ropes. Coaches have been shown to boost motivation, performance, and adherence to training routines.

6. Warm up. A proper warm-up should be part of every workout. But don’t waste time and energy with outdated warm-up routines — side bends and toe touches went out with headbands and short-shorts. Whether or not you’re still sweating to the oldies, stick to warm-ups that match the workout at hand. When in doubt, a dynamic warm-up to get a sweat going and prime the body for the real work that lies ahead.

7. Use perfect form. Who wants to keep making the same misstep when you can master the perfect form from day one? For a fundamental movement like the squat, be sure to stand tall with the chest up, shoulders back and down, and the core engaged. And below the belt, keep a soft bend in the knees while shifting your weight into the heels. Keeping up good form all workout-long is the best way to protect against injury and make workouts more effective to boot.

8. Partner up. Everyone needs a little alone time. But flying solo at the gym is like bar hopping with no wingman — a lot of work and nothing to show for it. To get better results and enjoyment out of a workout, enlist the help of a training partner . With a trusty workout buddy in tow there will never be a need to ask a random for a spot — unless you’re also asking for their number.

9. Show and tell. At some point willpower can run out and send those healthy intentions off the rails. Don’t go it alone. Call in the reinforcements to boost motivation and encourage accountability. Try opening up to family and friends about your setbacks and successes. Or, consider starting a blog to get others involved in your get-fit journey. The more people enlisted in the support of the goal, the less likely you are to fail.

10. Compete. When workouts are a competition, winning means losing — weight that is. Whether it’s going head-to-head against an opponent or against our own personal best, research suggests we perform better when we compete. Go all out against the clock, perform as many push-ups as possible, or try to set a new one-rep max. Even if we set our sights too high, it never hurts to have a bigger goal in mind.

11. Do you. Keep in mind, when it comes to exercise, pursuing perfection can be a slippery slope. Sure, it would be nice to have a six-pack or the perfect backside, but it’s better to aim for fit, not flawless. Be wary of fitness products that seem too good to be true. Put your trust in science instead — regular exercise, not the Shake Weight, promote health and happiness.

12. Mobilize. Believe it or not, there’s more to that smartphone than Angry Birds. Use your mobile device to connect with a social network of like-minded fitness friends. Fitness-focused apps like Fitocracy and Gain Fitness are also great communities helping people to stay motivated, move more, and eat well with a little help from their (virtual) friends.

13. Be free. Think of exercise machines as the training wheels of strength workouts, and free weights (like dumbbells, kettlebells and barbells) as the real-deal tools for a lean, strong physique. Though strength routines will very depending on personal goals, when in doubt, look to compound movements, and lifting more weight for few reps to shed more fat and build more muscle.

14. Multitask your movements. Total-body compound movements like the squat or deadlift utilize multiple muscle groups, joints, and energy systems. The result: A serious boost to heart rate and metabolism in a short amount of time.

15. Don’t multitask your time. It might be tempting to fire off emails in between sets, but a trip to the gym should include more work than rest. Try upping the intensity by using a stopwatch to monitor rest between sets. For those with fitness and fat loss goals, keep breaks under 60 seconds and cap workouts at 45 minutes (full steam ahead!).

16. Try new things. Don’t feel bad ditching the treadmill — there’s a whole world of fitness out there waiting to be discovered. Try something new like swinging a kettlebell or busting a move at Zumba class. Learning new skills with new people in a new environment can go a long way towards making this exercise habit stick.

17. Run faster. Cardio-loving distance runners may prioritize pacing and mileage, but for those of us who are not so high on running (despite the runner’s high) consider sprinting as your new holy grail. Sprinting all-out for 10 sets of 30-60 seconds can torch more fat in less time than a long run. Add some intensity and variety to workouts by performing shuttle runs, hill sprints, or 100-meter repeats with short recovery periods in between.

18. Walk it out. No need for speed? Walking works, too. As a matter of fact, the more steps we take the healthier we are likely to be. So whether it’s a workout or part of an active lifestyle, walking may just be the easiest way to get fit.

19. Skip the gym. Yeah, we said it. But don’t get the wrong idea — we’re talking taking fitness outside the box. Fit a workout in anywhere, anytime. No equipment? No problem. Try bodyweight exercises, take a yoga class, or go for a run. Or, create a home gym with a set of dumbbells, a kettlebell, a resistance band, and a jump rope.

20. Just do it. Those who think they can and those who think they can’t are both right. Use visualization, a positive affirmation, or winning mantra to boost motivation and get the most out of those workouts.

21. Make combos. No, not the delectable pizza-flavored pretzels. Combo, as in combining strength and cardio exercise into circuit-based workouts. To get strong and lean, perform an up-tempo workout by alternating between a strength move, like dumbbell curl and press, with a cardio move like burpees. Link up to eight exercises and perform each without rest before moving on to the next.

22. Rest. Regular exercise is a healthy habit. But with respect to exercise, too much of a good thing is called overtraining (or the point of diminishing returns where the body, immune system, and progress break down). Avoid a disaster by adhering to this equation: Results = Work + Recovery. Stretching, swimming, or yoga can all be part of an active recovery protocol. And never underestimate the importance of sleep!

23. Celebrate progress. Forming a new habit is challenging, so set manageable goals and take small, actionable steps towards those healthy workout habits. Remember, change doesn’t happen overnight. So when you run your first 5K celebrate with a healthier homemade treat. Or, take a break from all this healthy habits business and allow yourself an epic cheat day. It’s actually good for you — once in a while.

Article source: http://greatist.com/fitness/healthy-workout-habits

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Can Drinking Coffee Help You Lose Weight ?

The idea that drinking coffee helps you to lose weight has been around for ages, and we’re here to tell you, it doesn’t. For coffee drinkers out there hoping to hear that it does, we’re sorry to burst your bubble. Where does the coffee and weight loss myth come in? Caffeine and appetite suppression.

Coffee and Caffeine

Caffeine is a stimulant, and as such is thought to boost your metabolism so you can burn more fat. If it does in fact boost the metabolism, the amount of caffeine you’d have to consume to see real results would be potentially deadly. It can however be used to give you a little kick start just before a workout but drinking it all day long hoping for some permanent 24/7 fat loss is not going to happen.

Caffeine, though a stimulant is also a diuretic. Diuretics are chemicals that pull water from the body, which in turn will dehydrate you. Ever notice you have to run to the bathroom a lot when you’ve had a lot of caffeine? That’s why. If you’ve been drinking coffee on a regular basis and see weight loss on the scale, it is likely just water weight, which will rebound quickly. It will be hard to lose fat by relying on the caffeine in coffee. The caffeine in coffee can also cause your blood pressure to rise, as well as your heart rate, and you’ll find it harder to sleep at night. You’ll eventually crash and possibly crave sweets to pick yourself back up, feeling worse than you did before you needed the boost. Fat loss tends to be a lot of water weight at first, so this is a key reason why the myth is so easy to believe.

Coffee and Appetite Suppression

Sadly, drinking a cup of coffee in the morning will not suppress your appetite any more than a cup of another liquid. It’s going to work by filling your stomach, just the way a glass of water or milk will. The difference? Coffee, especially if you pack on the cream and sugar will be much higher in calories than water or skim milk. It will not last long, and you’ll be hungry again pretty quickly. Don’t rely on it to help you feel less hungry! If you really want appetite suppression, eat higher quality foods that are good for you and filling. A bowl of whole grain oatmeal topped with some berries will keep you feeling full and give you plenty of energy until your mid-morning snack time. Eating plenty of fiber is the healthiest way to suppress your appetite, which will help with your weight loss efforts far more than coffee ever could.

So what can you do if you’re addicted to coffee and you don’t want it to ruin your health and weight loss goals or you want to use it, as I do, for a pre workout kickstart?

• Drink it black with no sugar, and limit yourself to two  cups per day. Never replace a meal with coffee.
  
• Consider switching to decaf coffee if you are only drinking it for pleasure.
  
• Skip the cappuccino s and latte’s. If you can’t, make sure to use low fat milk.
  
• Consider switching to green tea, which has been shown to have many health benefits.

It’s up to you what to do. We’re not telling you to completely give up your coffee, but now that you know the truth about it, make sure you use it in a way that it will help you with your fat loss goals instead of workout against you!

Article source:http://www.sixpackfactory.com/coffee-lose-weight

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Are Eggs Healthy? Study Denies Link to Cardiovascular Disease

Some like ’em green and with ham; others eat them scrambled; but it seems some people are just plain confused about whether they should eat eggs at all.

For years now, eggs have made new headlines every few months, with one study declaring their nutritional benefits and another implicating yolks as a potential cause of cardiovascular disease. Now, researchers say eating one whole egg a day (hold the ham) is just fine, and isn’t associated with an increased risk of coronary heart disease (CHD) or stroke. Egg-cellent.

What’s the Deal?

In the latest research, researchers reviewed a set of studies conducted between January 1966 and June 2012. All the studies examined the link between egg consumption and the risk of CHD and stroke. Additionally, all studies were prospective, meaning they followed people throughout their lives and didn’t just look back at their egg-eating habits. It turns out, for non-diabetic people, there was no association between eating up to one egg a day and CHD or stroke. For diabetics, on the other hand, high egg consumption (up to one egg per day) was linked to an increased risk of heart disease, though the researchers say they didn’t look at enough studies of diabetic patients to draw any definite conclusions.

Is It Legit? 

Possibly. The researchers really did their homework, and backed up their claims with a slew of reasons why eggs might not be linked to an increased risk for CHD or stroke. For one thing, some research suggests lowering the amounts of cholesterol in our diet by eating fewer eggs doesn’t actually decrease the risk of cardiovascular disease (CVD). Instead, eating a diet that’s overall low in saturated fat and cholesterol might be a better bet to help reduce the risk of CVD[3]. The study authors also point out that eating eggs promotes the formation of larger LDL and HDL particles, which might actually protect against artherosclerosis. And there’s some evidence that eating protein-rich foods (such as eggs) instead of carbohydrates could lower the risk of CHD. Even the dose of vitamin D in eggs might help keep CVD at bay.

These findings support a range of other research suggesting that, in non-diabetic men and women, an egg a day isn’t associated with an increased risk of heart disease. It’s also worth noting that some of the recent research demonizing eggs suggests that egg consumption is only a problem for people already at risk for heart disease.

Of course, the study authors acknowledge that there could have been errors in the measurement of egg consumption and other eating habits. And there definitely needs to be more research on the effects of high egg consumption in diabetics and people at risk for heart disease.

Those who are concerned about their cholesterol intake might consider eating just the egg whites. For everyone else, the only question is: fried, poached, or sunny-side up?

Article source: http://greatist.com/health/are-eggs-healthy-012913

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20 Reasons to Start Strength Training

Want a life with less stress, better sleep, a toned body, and an extra dose of optimism? Then don’t live another day without strength training! The benefits of routinely pumping iron can go above and beyond getting buff n’ tough.

The Pick-Me-Ups — Your Action Plan

1. Rev metabolism. After a few dates with some dumbbells, both guys and gals will notice an increase in resting metabolic rate. And with the right diet, routine lifting may even help shed a few pesky pounds more effectively than cardio alone.

2. Tone up. Whether the goal is bulking up or leaning out, there’s a lifting regimen that will deliver optimal results. Remember that muscle mass also declines as we age, and while weight training can be effective for virtually all ages, consider picking up those dumbbells in your body’s prime.

3. Bulletproof the body. Lifting weights is key to staying injury-free. A little weighted action works out the tendons and ligaments that support our muscles— making sports and other daily movin’ and groovin’ worry-free!

4. Fight the blues. Need a new happy pill? Research suggests resistance training can release happiness-helping endorphins and help keep anxiety at bay.

5. Get better in bed. An all-around stronger bod can boost the stamina needed to keep on keepin’ on. (Panting isn’t always sexy. Just sayin’.)

6. Beat out boredom. Muscles need time to recover, so switching up that strength training routine is a must. Give the legs some love on one day, and follow with upper-body action the next. Working out will never get repetitive!  

7. Boost self-esteem. Exercise the ego: Lifting can help improve a person’s body image. Plus, it feels great to track progress and see gains in weight and reps.

8. Up that I.Q. Hitting the books isn’t the only way to pass that exam— strength training can also sharpen the mind (no pencil sharpener necessary).

9. Strengthen bones. Grab some weights to avoid getting stuck in a sling. Those bones will toughen up, which will lower the risk for fractures[5]. After all, not everyone’s up for chugging three glasses of milk a day.

10. Lose the limitations. Drop down and give me 20— anywhere. Resistance training doesn’t require a gym membership, let alone a set of dumbbells or fancy machines. There are plenty of ways to strength train right at home with little to no equipment.

11. Perk up that ‘tude. Unhappy at work? Studies show lifting can have psychological benefits, including feeling more positive at the office[6]. No need to call in “sick” ever again!

12. Increase flexibility. There are other ways to get limber besides yoga (although we do love a little downward dog). Over time, resistance training can help improve flexibility; ladies, lifting every other day for eight weeks is all it takes.

13. Cut down cancer risk. One study found strength training three times a week for six months led to reduced oxidative stress, which can lessen our cancer risk. So get lifting and fuel up withantioxidants to double-team disease.

14. Amp up productivity. Losing focus at work? Squeezing in some desk-side reps can help make deadlines a breeze while fine-tuning those time management skills.

15. Protect the heart. A healthy diet isn’t the only path to a happy heart. Lifting also hascardiovascular powers that could help protect us from heart disease.

16. Catch those zzz’s with ease. There are many well-known remedies to help us fall asleep— like sipping herbal tea and taking a hot shower. And while exercise in general has been shown to help make snoozing a breeze, studies suggest weight lifting in particular can lead to a better night’s sleep.

17. Build trust. We often need spotters, especially at the bench press (a bar to the face or neck is never good). Naturally, relying on others for our own safety in the gym can instill trust in a kick-butt kind of way.

18. Jump-start power. Eager to improve performance in the gym and on the track? An extra dose of dumbbells can really work fast-twitch muscles, the speedy muscle fibers responsible forgenerating power.

19. Sneak in some cardio. Hate the dreadmill? A fast-paced resistance workout can keep theheart rate up and can even count as cardio (provided those sets move along at a quick enough clip).

20. See results… fast. Need one final incentive to hit the weights? Strength training can offer speedy results. It takes two to three weekly sessions (for less than a month!) to see muscles shape up. Can’t bench press 200 lbs? Not to worry: Lifting lighter weights can also be effective at building muscle, as long as those lifts are tough enough to cause muscle fatigue.

Time for you to weigh in! What are your favorite strength training exercises? And which ones do you dread the most?

Article source:http://greatist.com/fitness/20-reasons-to-start-strength-training

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Boost Weight Training with Yoga

Brawny weight-lifting types may scoff at this zen workout, but yogis swear by it— and they’re not the only ones. Experts recommend yoga to improve flexibility, which may also reduce risk of injury during other types of exercise and alleviate soreness. Plus, yoga can help relieve stress and anxiety.

But that’s not all. Yoga poses can also serve as strength-training (ever notice how plank and chair poses feel a whole lot like push-ups and squats?). And while yoga can also improve all-around fitness, it can’t compete with more aerobically demanding workouts like high-intensity aerobic training. The reality is, no one workout has everything, so a varied regimen is typically the best way to go.

The Takeaway: Work yoga into your weekly routine to improve flexibility and relaxation while also adding light strength-training.

Balancing Act

Finding balance in your daily life is just as important as balance in your workout regimen. J.C. Deen dropped in with a blog post enlightening us on how busy entrepreneurs make eating right and working out priorities.

Fun Fact:

“Yoga” comes from the Hindi word meaning “yoking” or “union” (as in the union of mind and body). We can say “Om” to that!  

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Choosing Nature Over Danger

Human beings have been fascinated by the concept of beauty since time immemorial. What is considered beautiful differs between societies and cultures. However, individuals will still work hard to appeal to the visual senses of everyone who beholds them. In the past, before the onset of cosmetic products, women used crude ingredients to make themselves fairer and more appealing. In modern days, individuals are willing to spend thousands of dollars in an effort to make themselves more beautiful.
 
Unfortunately, women all over the world became obsessed with beauty and the power associated with it. Beautiful women were more likely to get married to wealthy men who will take care o them. Also, beautiful women are more likely to get employment in certain industries. This obsession led to the notion of 'no pain, no gain', in which women were willing to go through extremely painful and dangerous procedures in order to become beautiful.

In the past, women were made to believe that a small, wasp-like waist is beautiful. These women often tied corsets tightly around their waist. This would make it difficult for them to breath properly and most women suffered fainting spells as a result of this. In ancient China, women were made to believe that big feet are ugly. These women would therefore tie their feet when they are young in order to prevent them from becoming bigger. This procedure is extremely painful, and activities such as walking would be excruciating. Women in other parts of the world applied toxic mercury on their skin in order to make them fairer.

These days, women have been made to believe that skinny and tall is beautiful. Young girls all over the world are trying out dangerous diets and diet pills. Others have developed unhealthy eating disorders such as anorexia. Women have died on the surgeon's table while trying to get liposuction in order to remove excess fat from their bodies. Others have gone through a painful procedure that involves breaking the bones in their legs in order to make them taller.

It is quite sad that people have resulted to such extremes in order to look beautiful. What most of these people do not realize is that beauty also has a psychological aspect. This aspect involves loving and accepting oneself. Most men will agree that there is nothing as beautiful and as attractive as a confident woman.

Furthermore, there are a lot of natural tips that can help an individual to look more beautiful. Drinking plenty of water can help to make the skin more radiant and it will definitely help the individual to age gracefully. Fruits and vegetables are essential for firmer and healthy looking skin. Individuals should also get plenty of rest at night as this will keep their skin looking younger and they will also feel better.

There are also a lot of natural products that use safe ingredients. Such products are available in various stores and websites and they can help a woman to have beautiful skin, hair and nails without causing them any pain. Women should always remember that though beauty is desirable, they do not have to risk their health or lives in order to achieve it.

I am an avid researcher who loves writing on a number of topics including health, fitness, beauty, sports, travel and leisure among others.

Article Source: http://EzineArticles.com/7476047

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The No:1 Diet Mistake that Causes Plateaus (And how to Fix It Instantly)

Today I am going to reveal one of the simplest yet most devastating diet mistakes I see people make on a daily basis. In fact this diet mistake can sometimes solely be responsible for you hitting a plateau.

Now let me just start and say, this is not really your fault because I have come across very few diet manuals in my time that actually talk about this and if it was not for me making this mistake myself many years ago when I did my own body transformation I probably would not have actually discovered it myself.

So what is it? CALORIE ADJUSTING!

Say WHAT??? Let me explain…

So you are starting a new diet and after you read the whole book you are being told to calculate your daily calorie intake that will help you lose weight. So you start by getting your BMR ( Base Metabolic Rate ) and then deduct a few calories off that so that you are on a calorie deficit diet and hopefully lose some weight this way. Now when you start you calculate all of this for your weight at that moment. Let’s say it was 250lbs for argument sake.

6 Weeks later you have lost 18 pounds but you can’t seem to lose one more pound. You are doing everything exactly the way you have been doing it up to this point to lose that first 10 pounds. You are sticking to your diet and busting your butt in the gym but nothing is happening. YOU HAVE HIT A PLATEAU so to speak. You then start to blame the workout program or the diet, some people resort to drastic measures like taking more and more fat burners and then, probably the worst, some people just STOP and give up.

Now first of all, some of the above reasons like a bad workout or diet program can be to blame but more often than not, it is in fact just a simple diet mistake that is causing all of this.

See after you’ve lost the first 18 pounds you can’t continue to eat the same amount of calories you used to eat when you were 250lbs and expect to still lose weight. Your body now needs less calories and unless you ADJUST YOUR CALORIE intake you are literally going to eat as many calories as you burn each day and that means you will not lose any more weight because you don’t have a calorie deficit anymore.

By simply readjusting your daily calorie intake again you could start to lose weight again almost instantly. In fact I get my clients to readjust their calorie intake each week as they lose enough weight for it to have an effect on their daily calorie intake.
So if you feel you have hit a plateau, before you start to blame the whole world, make sure you have not made this simple diet mistake that could possibly be the reason for you not getting the results you used to get.

CLICK HERE TO CALCULATE HOW MUCH YOU SHOULD EAT EACH DAY TO LOSE WEIGHT.

Article source : http://www.sixpackfactory.com/diet-mistake-that-causes-plateaus-and-how-to-fix-it-instantly

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How Many Calories Do You Need for Fat Loss

To maintain energy and a stable weight, the number of calories you eat must equal the number of calories you expend. The number of calories you expend depends on your Basal Metabolic Rate(BMR) and your activity level. Your BMR is affected by multiple factors such as: genetics, age, sex, and height (things you can’t change), and body composition (muscle and fat) and activity level (things you can change).

However if you wish to lose weight then you need to expend more calories than consumed.

The first step in designing a personal nutrition plan for yourself is to calculate how many calories you burn in a day; your total daily energy expenditure (TDEE). TDEE is the total number of calories that your body expends in 24 hours, including all activities. TDEE is also known as your “maintenance level”. Knowing your maintenance level will give you a starting reference point from which to begin your diet.

There are many different formulas you can use to determine your caloric maintenance level by taking into account the factors of age, sex, height, weight, lean body mass, and activity level. Any formula that takes into account your lean body mass (LBM) will give you the most accurate determination of your energy expenditure, but even without LBM you can still get a reasonably close estimate. A fast and easy method to determine calorie needs is based on total bodyweight and activity level.

Quick Method
 

Body weight (in lb) X 11-13

Multiply by:

11 for Low Activity ( Training 2 to 3 Days Per Week )

12 for Moderate Activity ( Training 4 to 5 Days Per Week )

13 for High Activity ( Training 6 to 7 Day Per Week )

Example

184 lbs ( My Weight ) x 13 ( High Activity ) = 2392 cals per day

This will give you your calorie range.  This is a starting point and is a very easy way to estimate caloric needs, but there are obvious drawbacks to this method and you should only use this as a guide.

Once you have this value, structure your meals accordingly with regards to your proteins, carbohydrates and fats (Macronutrients) depending on your goals. Remember also to taper your calories as your day progresses as less energy is required later in the day.  Keep a very accurate food log for each day as well as this is what you will fall back on after a few weeks to make sure you continue to get results or if you are not getting the kind of results you have been looking for and need to make some adjustments.

Now after one to two weeks weigh yourself or take your fat % again.  You would like to be 1-2 ( 2 to 4 lbs. ) kilograms or percent lower than your first measurement.  If you have not changed at all decrease your calories by 200.  If after another week no change has occurred follow the same process again by reducing your calories by another 200.

If this still has not provided you with the kind of result you are looking for ( And be realistic about things )rather increase your activity in the form of cardio and weight training exercises.

Try not to ever go below 1200 calories per day.

A few final points. First of all, try not to decrease your calories and increase your exercise at the same time.  It will make it difficult to determine exactly which aspect of the modifications you made is working for you as well as making you feel drained and weak, not the kind of lifestyle you are looking for!

And then lastly. The reason we say to try the total calories you just calculated for a few weeks before you start to subtract 200 cals is because most people are already over eating. So by starting to eat the amount of calories from the calculation above, 90% of you will already be eating 300 to 600 calories less than what you are doing now. So first try that and if you are not losing weight then only do you start bringing your total calories down by another 200 for a few weeks and following the other rules mentioned above.

Article Source: http://www.sixpackfactory.com/how-many-calories-for-fat-loss

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