Category Archives: health & nutrition

Benefits of Apples are Skin Deep

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Apples are more than just a wholesome snack. Research have shown that eating apples can help reduce the risk of heart disease, and they may also help protect you from lung cancer. In addition, they may lower your risk of asthma and improve your overall long function.
Antioxidant Protection Phenolics are some of the most powerful disease-fighting components in apples, and they have been getting a lot of research attention lately. Phenolics are a type of phytochemicals that can act as powerful antioxidants, neutralizing free radicals before they can get a change to damage your DNA and other important components within your body.

Researchers at the Cornell University in Ithaca, New York and Seoul University in South Korea found that these phenolics may provide the bulk of the antioxidant power in apples, rather than the vitamin C. Other research from Cornell set out to rank the total phenolic content in many popular fruits. Apples came in second place behind the cranberries, and beat out other favorites such as the red grape, strawberry, pineapple, banana, peach lemon, orange, pear, and grapefruit.

This study also found that apples have the second highest total antioxidant activity of these fruits, again beaten by the cranberry. If you take into account their tastiness, easy preparation time and versatility, apples are hard to beat as an easy way to get a quick dose of antioxidants.

Getting to the Heart of the Matter
The phytochemicals in apples may make them useful tools in warding off heart disease. A study that followed almost 40,000 women for about seven years associated apples with a 13% to 22% lower risk of cardiovascular disease.

Research in Finland has found that intake of flavonoids – a type of phenolics found in apples – was inversely associated with death from heart disease in women.

Another study, involving more than 30,000 older Iowa women found that, consuming catechin and epicatechin – both flavonoids found in apples – was associated with a lower risk of death from coronary heart disease.

Even though, many people favor the flesh, much of an apple’s healing power can be found in the skin, which ccontains large amounts – about 4 milligrams – of an antioxidant compound called quercetin. Like vitamin C and beta-carotene, quercetin can help prevent harmful oxygen molecules from damaging individual cells.

Even in the healing world of antioxidants, quercetin is thought to be exceptional. Another Finnish study, this one following more than 10,000 men and women, found that the people who ate the most quercetin had a 20% lower risk of dying from coronary heart disease than those who ate the least.

Cancer Protection
A study involving more than 120,000 men and women found that women who ate at least one serving of apples daily had a lower risk of lung cancer. A Hawaiian study looked at the diet history of 582 people who had lung cancer and 582 without the disease found that the people who consumed the most apples and onions and white grapefruit had nearly half the risk of lung cancer than those who ate the least amounts of these foods.

Effect of Apples on Lung Problems Apples may also help reduce your risk of asthma and improve your lung health. An Australian study involving 1,600 adults associated apple and pear consumption with a lower risk of asthma. And a study of more than 13,000 adults in the Netherlands found that those who consumed more apples and pears had a better lung function and less chronic obstructive pulmonary disease.

Apple Fiber for Digestive Health
Apples are also a rich source of both soluble and insoluble fiber. A 5-ounce apple including the skin has about 3 grams of fiber. Insoluble fiber, found in the skin, has long been recommended to relieve constipation. Studies show that a smoothly operating digestive tract can help prevent colon cancer. Also, insoluble fiber is filling which make apples an excellent weight control food for people who want to lose weight without feeling hungry.

The soluble fiber in apples, which is the same kind that is found in oat bran, acts differently from the insoluble kind. In stead of passing through the digestive tract more or less unchanged, soluble fiber forms a gel-like material in the digestive tract that helps lower cholesterol and with it, the risk of heart disease and stroke.

A particular form of soluble fiber called pectin is very helpful to reduce the amount of cholesterol produced in the liver. An average-seize apple contains 0.7 gram of pectin, more than the amount in strawberries and bananas.

Indeed, it appears that having an apple or two a day really can help to keep the doctor away.

Health Benefits of Pineapple

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This tropical fruit has more health benefits than most people know. Apart from being a rich source of vitamin C, it also contains a substance called bromelain, which can ease swelling and inflammation, associated with rheumatoid arthritis, tendonitis, bursitis, soft tissue injuries, inflammatory conditions in the colon, and even chronic pain.

In a recent lab study at the University of Connecticut, researchers found that promelain reduced the level of eosinophils, the main inflammatory cells associated with asthma by half. “Asthma is a very serious disease. It can be life threatening”, says Eric Secor, ND, a naturopathic physician at the University of Connecticut. Promelain may even speed up healing time and decrease pain and bruising after surgery.

Bone Builder
You need calcium to prevent osteoporosis, the bone-thinning disease that primarily affects postmenopausal women. What you may not know is that your bones need the trace mineral manganese as well.. The body uses manganese to make collagen, a tough, fibrous protein that helps build connective tissues like bone, skin, and cartilage. Research has shown that people deficient in manganese develop bone problems similar to osteoporosis. One study found that women with osteoporosis had lower levels of manganese than women who didn’t had the disease.

“Eating fresh pineapple or drinking pineapple juice is a good way to add manganese to your diet,” says Jeanne Freeland Graves, PhD, professor of nutrition at the University of Texas in Austin. A cup of fresh pineapple chunks or pineapple juice will give you more than 2 milligrams of manganese, witch is more than 100% of the Daily Value (DV).

Promoting Digestion
Pineapple has a centuries-old reputation for relieving indigestion, and there may be good reasons for that. Bromelain in pineapple also helps digestion by breaking down protein. This could be important for some older people who have low levels of stomach acid, which is needed for protein digestion. If you are older and have frequent indigestion, adding a few pineapple slices to your dessert plate might help to keep your stomach calm.

Great Source of Vitamin C
Vitamin C gets a lot of attention, and for good reason. Vitamin C is a powerful antioxidant, that means it helps to combat free radicals, unstable oxygen molecules that damage cells and can cause cancer and heart disease. The body also uses vitamin C to make collagen, the “glue” that holds tissue and bone together.

And when you have a cold, the first thing you reach out for is probably vitamin C. It reduces levels of a chemical called histamine, which causes the cold symptoms like watery eyes and running noses.

While pineapples aren’t as rich in vitamin C as oranges and grapefruits, they’re still excellent sources. One cup of pineapple chunks, for example, contains about 24 milligrams of vitamin C, or 40% of the daily value (DV). Juice is even better. A glass of canned pineapple juice contains 60 milligrams, or 100% of the DV.

To get the most out of pineapples, buy them fresh, when eating them to soothe an upset stomach. Fresh fruit is best because the intense heat used in canning destroys the bromelain.

Eat pineapple alone, otherwise the bromelain will be deactivated as it helps to digest protein in the other foods that you eat.

The next time you’re at the store, try a new variety. The “Gold” pineapple from Costa Rica is exceptionally sweet, and it has more than four times the vitamin C content than found in other varieties.

Look for freshness
The leaves on pineapples should be crisp and deep green, without yellowed or browned tips. Contrary to popular wisdom, a leave that comes off easily doesn’t indicate that the fruit is ripe.

Reveal the fruit
When you get the pineapple home, cut off the top and bottom ends. Then place the pineapple in a shallow dish to catch the juices a you slice off the spiny skin vertically. You can then cut it into rounds and remove the tough center core. Enjoy your healthy snack!

The Mediterranean Diet – A Model for Good Health

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When the heart disease rate in the United States was skyrocketing during the early 1960s, people in Greece had some of the lowest heart disease rates in the world. But the most remarkable fact about this is that they were enjoying this robust good health even though their diet racked up nearly 40% of its calories from fat plus they generally washed down their meals with a glass or two of wine.

Scientist searched the shores of the Mediterranean Sea and they discovered that it was not only the Greece people who were living longer but also in neighboring nations like France, Italy and Spain. Clearly, these folks were onto something, but what?

Here is what Christopher Gardner, PhD, assistant professor of medicine at the Stanford Prevention research Center in Stanford, California has to say about it:
“For one thing, the traditional Mediterranean diet includes a lot of vegetables and legumes, along with fruits,
fresh whole-grain breads, dates, and nuts. Meats like lamb and chicken are consumed infrequently and in small portions,
and the main source of fat in the diet is monounsaturated fat from olives and olive oil, rather than the saturated fat
from animal foods.
In addition, physical activity is a big part of their daily routine”, he adds.

But just how healthy is the traditional Mediterranean diet? In one study French researchers looked at 600 men
who recently had a heart attack.
They put half of the men on a traditional Mediterranean diet and half of them on a low-fat, low cholesterol diet
that people with heart disease are typically told to follow. Those who followed the traditional Mediterranean diet
had a 70% lower rate of recurrent heart problems than those following the prudent low-fat diet.

Other studies showed similar results. When researchers examined the diets and disease rates of people
in seven different countries, they found that, while heart disease accounts for 46% of deaths of middle-aged men
in America, only 4% of men on Creta, an island in the Mediterranean Sea,had similar problems.
In fact, the death rate from all causes in Creta during this 15 year study was lower than that of the other countries

In 2006, researchers reviewed 35 experimental studies of the Mediterranean diet and found that the diet had
a positive effect on cholesterol and insulin resistance. Researchers also found that the diet also lowers
the risk of metabolic syndrome, heart attack and heart disease, and the risk of cancer
in obese patients and patients who have had a heart attack.

One study found that, in addition to the health benefits. people find it easier
to stick to a Mediterranean diet compared with a low fat diet.
A group of 772 older adults in Spain who had diabetes or three or more
risk factors for heart disease were assigned to one of three groups.
Two groups followed a Mediterranean diet, and the third followed a low-
fat diet. In addition to the Mediterranean diet contributing to lower blood
pressure, cholesterol and blood sugar levels after three months, it also made
it easier for the study participants to maintain the diet, researchers say.

The Fat Factor
The most important factor in the Mediterranean diet is that it uses fat
from olive oil, with total fat intake of 25 to 35 percent of total calories.
Even though people in Mediterranean countries eat as much fat as we do
(or more), they eat relatively little meat. Red meat is eaten only a few times
a month, while fish and poultry are eaten every week.

This means that they consume only minuscule amounts of artery-clogging
saturated fat. “The big difference comes from limiting saturated fat and
replacing it with monounsaturated fat, like olive oil,” Dr Gardner says.
Besides olive oil being a monounsaturated fat, it also contains antioxidant
compounds that help prevent chemical changes in the body that can cause
the dangerous low-density lipoprotein (LDL) cholesterol to stick to the
lining of artery walls.
Sweet desserts made with sugar and saturated fat are consumed no more
than few times a week.

The second-most common source of fats in the Mediterranean diet is nuts
and seeds. Nuts contain alpha-linolenic acid, which the body converts to
the same kind of heart-healthy fats we find in fish ( which is also part of
the Mediterranean diet). Studies have proved that people who eat the most
of these fatty-acids are the ones least likely to get heart disease.

The fish that people in the Mediterranean eat contains omega-3 fatty acids,
which have been shown to reduce clotting and inflammation in the arteries,
and thus significantly reducing the risk of heart disease and stroke.
The American Heart Association reports that epidemiological and clinical
trials have shown that cardiovascular disease incidence decreases when
people consume omega-3 fatty acids, especially when it comes from fish
and plant foods as apposed to supplements.

Physical activity
People in Mediterranean countries also take plenty of exercise, in the form
of walking, hard physical labor, and generally stay active.
So even though they take a lot of calories from fat, they’re usually able to
keep their weight under control.

Five-a-Day Protection
The folks at the American Heart Association would be delighted if they
could get us to eat the five servings (or more) of fruits and vegetables
that people in the Mediterranean region eat every day.
The Mediterranean diet emphasizes seasonally fresh and locally grown
fruits and vegetables over highly processed foods that don’t contain
as many micro nutrients and antioxidants.
Studies have shown that people who eat the most fruit and vegetables
have fewer problems with heart disease. Presumably this is due to the
antioxidant vitamins and healing compounds in these foods.

In addition, fruits, vegetables and beans, which are another Mediterranean
staple, are among the best sources of folate, a B vitamin that may work
hard in the fight against heart disease, says D. Gardner.
Folate helps decrease levels of an amino acid called homosysteine.
There is a link between too much homosysteine and heart disease.
Research has shown that healthy people who have high levels of
homosysteine have about 14 times more change of having heart disease

High Fiber
On top of all that, the Mediterranean diet is extremely high in fiber.
High-fiber foods not only help to keep your weight down by filling you up
without a lot of fat and calories, they also help block the absorption of
certain fats and cholesterol. This means that some of these harmful
substances are flushed away before they can make it into the bloodstream.
How powerful the effects of fiber are shows a study of nearly 44,000 men,
aged between 40 and 75, who added just 10 grams of fiber a day to their
diet decreased their risk of heart disease by almost 30 percent.

A Drink for Good Health
Another factor that contribute to a healthy heart is the fact that wine,
and especially red wine, is also included in a typical Mediterranean diet.
Whine contains compounds called phenols that help prevent LDL
cholesterol from sticking to artery walls. It also keeps platelets in blood
from sticking together and causing clots. “In moderation, wine can be
a nice addition to a healthy diet,” says Robert M. Russell, MD, director
and senior scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston.

Final Thoughts
Although the Mediterranean diet is most renowned for its role in helping
to keep the heart healthy, it also appears to reduce the risks of other
health threats, among them cancer of the breast and colon.
Studies show that compared with women elsewhere in the world, women
in some Mediterranean countries half half the risk (or less) of getting breast
cancer. This could be due to their low intake of saturated fat and high intake
of monounsaturated fats, fruits and vegetables.

Indeed, Italian researchers have found that people in the Mediterranean region
who follow the traditional diet – that is, those who eat lots of fruits and
vegetables and not much fat and protein – are less likely to get cancer than
those who eat more modern, less-healthful diets.

“The message here is simple,” says Dr. Gardner. “For optimal health,
choose a plant-based diet, which is naturally high in vitamins, minerals, fiber,
and antioxidants, and low in fat, cholesterol, and sodium.”

Impotence

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I know this is a delicate subject for many men, but it is specially important for men
over 50. Up to 30 million American men, getting and maintaining an erection is an
persistent problem. Commonly known as impotence, doctors now call this condition:
Erectile dysfunction. Although, it doesn’t have to be that way.
“Men shouldn’t lose potency while getting older. There are age-related diseases that men
develop that can lead to difficulty in getting an erection, but if men are healthy, they
should be able to function all of their lives.” According to Drogo K. Montague, M.D.
Director of the center for Sexual Function at the Cleveland Clinic Foundation.
Just to give you some examples: Gary Grant fathered a daughter at age 62.
Clint Easwood had a baby girl at 67.Charlie Chaplin had a son at 73 and
Antony Quinn had his 13th child at age 81!!

Estimates of impotence vary widely which makes the statistics nearly meaningless,
which says something about truth in reporting when it comes to this delicate subject.
Older men are more apt to have diabetes, atherosclerosis (hardening of the arteries)
and other physical ailments that reduce blood flow to the penis.
problems. But anxiety, depression, and other psychological woes can also contribute
to the problem, says Dr. Montague.

For decades, older men whose sex lives were limp, slack or nonexistent because of
impotence faced some pretty grim choices: go without, use cumbersome vacuum pumps,
or inject erection-inducing drugs directly into their penises.
Then came the pill that recharged the sexual revolution among older Americans.
As easy as taking an aspirin, sildenafil citrate ( Viagra) quickly became known for
its ability to restore a man’s erections even after decades of impotence.
In its first three months on the U.S. market in 1998, doctors wrote more than two
million prescriptions for this “miracle drug”, making it the most successful new
pharmaceutical on record.

The drug work wonders for about 80% of men, stimulating blood flow to the penis and
jump-starting long-lost erections. But for nearly one in three men, particularly those
with diabetes and other health conditions that damage nerves in the penis, this medication
may not help as much.A warning for people who are taking nitroglycerin or related
nitrate-containing drugs. They should never take Viagra. When taken together, Viagra
and nitrates cause a dangerous drop in blood pressure, and some men have died from
this side effect, according to Roger Crenshaw, M.D. psychiatrist and sex therapist in
private practice in La Jolla, California. Other drugs may cause problems, so make sure
to let your doctor know about any drugs you are taking, including over-the-counter
products, before taking Viagra.

Fluff up the pillows
Impotence can be triggered by boredom in the bedroom, says Roger Crenshaw.
Take a few moments to think about your sex life. Try some other variations if you
got stuck in the same routine for years. How to you feel about kissing and foreplay?
Where do you have sex? In the bedroom? In the shower?
Often just changing when, where and how you have sex can be erotic enough to
revive your potency. So experiment. Try new positions and tough your spouse
in ways you never have before or try some role-playing games if your spouse is game.

Ask for a healing touch
When men get older they need more physical stimulation to get and maintain erections,
explains Dr Crenshaw. So ask your spouse to take some time to touch and play with
your genitals and other erotic areas of your body.

Turn off the pressure
If you do have difficulty getting an erection, don’t dwell on it.Obsessing about impotence
could make you worry so much that you’ll have performance anxiety, which leads to
impotence, which make you worry more, which leads to more anxiety.
So break the vicious circle and treat it casually. Shrug it off.

To relieve the tension, avoid having intercourse the next few times you and your partner
are intimate, even if you get an erection, Dr. Crenshaw suggests.
Instead hug,kiss, caress, and do other things you enjoy. Satisfy your spouse but avoid
touching each other’s genitals.
“If intercourse becomes an overarching goal, sex ceases to be fun.. And when sex
ceases to be fun, that’s where the trouble begins”. Dr. Crenshaw says.

Avoid smoking
Smoking kills erections. Each time you light up a cigaret, you are risking to damage
your arteries, you also restrict blood flow to the penis.And without enough blood,
you’re not going to be a rocket man. Even if you’ve been smoking for years,
quitting now can help you to restore your potency.

Stop wine-ing
Alcohol is a depressant that slows down reflexes, including sexual ones.
Drink no more than one drink, which is a 12-ounce beer, a 5 ounce glass of wine,
or 1 1/2 ounce shot of liquor a day if you want to keep your erections as you
get older, Dr. Crenshaw says.

Get plenty of exercise
You are less likely to loose your potency when you are fit. Regular aerobic exerrcise
like walking and swimming helps keep your arteries healthy, and that includes the
arteries that supply the penis, according to Dr. Montague.
Try to fit some running into your daily routine, ideally, 15 to 20 minutes three times
a week. But check with your doctor before you start a new exercise program.

Reduce fat in your diet
Dietary fat can cause clogging of your arteries all over your body. So what’s good
for your heart is also good for your penis. To stay potent, reduce the fat in your diet
to about 20% of total calories. That means if you eat 2000 calories a day, you can
eat up to 44 grams of fat. To get started in the right direction ,read food labels.
Avoid fried food, look for low-fat and nonfat products. Switch to fat-free milk.

Get a good night sleep
difficulty going to sleep and staying asleep through the night. Try to get at least
six to eight hours of sleep a night. If you’re tired, even a 30 minute nap before sex
can improve your changes of getting an erection.

Be informed
There are plenty of books available that can help you learn about sexual techniques,
eroticism, and how to overcome impotence, Dr. Cranshaw says.
As a start, Dr. Cranshaw recommends the timeless classic:The Joy of Sex by
Alex Comfort, M.D. You also may like to check out : A Lifetime of Sex:
The Ultimate Manual on Sex, Women, and relationships for every stage of a Man’s
Life by Stephen C. George and K. Winston Caine. These and other books can be
purchased by mail order or found in a bookstore or library. .

Health & Fitness

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When we think of exercise, it involves activity. Whether it may be physical or mental activity depends on what we want to achieve with it.
You can train your brain with mental activity by solving a cross-word puzzle or trying to solve a mathematics problem. However, the type of exercise I like to discuss will be physical activity.

Physical activity is one of the four aspects of lifestyle, which have a major influence on our health and well being. The other three are: nutrition, stress, and synthetic chemicals. Nevertheless, half the Australian population doesn’t have adequate exercise and one in eight adult is totally sedentary.

Being fit does wonders for the working of our bodies and minds, for our attitudes and moods and for the prevention of degenerative diseases and early aging. The evidence for benefits in relation to heart disease, stroke and high blood pressure are overwhelming. More recent evidence confirms that there are benefits also for the prevention of adult-onset diabetes, osteoporosis, colon cancer, anxiety and depression.

In contrast to these benefits, sedentary living may be responsible for as much as one-third of the fatal cases of heart disease, colon cancer and diabetes.

When we analyze the large number of benefits which are responsible for being fit, it’s easy to get motivated to get started with activity, or to keep it up, whatever the case may be.

We have to keep in mind that it is important for any physical activity that it
should be enjoyable, otherwise there is a big change that we discontinue sooner or later. It is important to think of fitness as part of normal health and part of our normal life, not just an eccentric hobby. It may surprise you that only a small amount of regular physical activity can make the difference between a body which is sluggish, lethargic, lacks tone and is overweight and one which is energetic, fit, trim and good looking.

Walking is the best exercise you can have, because it’s natural. Good long brisk walks give a lot of benefits- the whole body begins to respond. You breath properly, your circulation and heart benefits, and it’s good for the mind and positive thinking.
It’s only in recent years that fitness gurus have recognized the supremacy of brisk walking. In contrary to jogging, brisk walking provides a lot of benefits without any problems. Walking is almost as important as the right food. You need to eat properly and exercise properly, the two together gives you the best results.

The internal organs of the body need tone and for this most of them depend almost entirely on physical activity. As we breathe deeply, the diaphragm – which separates the chest from the abdomen – rises and falls repeatedly, massaging all the internal organs, particularly the stomach, small intestine, bowel, lungs and liver. The stretching and relaxing of the intestines is vital in preventing that wide spread form of ‘self poisoning’ : constipation. Exercise does keep you regular!

Physical activity has many health benefits. I’m not going into details about
the health benefits of exercise, you can read all about it in my article: “Fitness”.

Sufferers from rheumatism and arthritis, also those who are overweight,
are prone to take too little exercise. When people are troubled with
rheumatic twinges it is usually a sign that more exercise is needed and
that their diet contains too many acid-forming foods.

Forms of exercise
Forms of exercise is a matter of personal preference.
While exercise programs often vary from person to person based on fitness levels and goals, each one should include aerobic exercise, resistance – and flexibility training.
Those components will help you improve your fitness level and help you overcome obstacles that challenge your agility, balance, coordination, endurance and strength
in everyday life.

Skipping is an effective form of exercise, and one of the best exercises
for keeping fit and is very suitable for wet days, as it can be done indoors.
The skipping rope should be just long enough to clear the head, when standing erect. Five minutes skipping every day is
adequate for the first week, increasing gradually to ten, fifteen and finally twenty minutes.
During bad weather it is best to skip at an open window, or better still, under a veranda.

Generally speaking, when we grow older we should take less strenuous exercise than when we were younger. Walking and gardening are safe exercises for almost all ages. Tennis could perhaps better be left to younger people, although here and there one finds elderly people playing tennis with all the vim and gusto of youth. These people have usually ‘grown up’ with the game and accustomed themselves to what is normally a strenuous form of sport.

Swimming, like walking, is very suitable for older people, although they are advised to keep to the slower back and breast strokes, rather than the
more tiring modern strokes. Swimming has the advantage that the body’s weight is partly supported by the water, which makes it possible to exercise without straining oneself or damaging a muscle.
We do not recommend exercise as a method of reducing weight, for this is
most disappointing.
Exercise will reduce weight temporarily, but the appetite thus acquired will rapidly put weight back again.

The physical beauty of a man or a woman is due largely to the quality and
shapeliness of the muscles. Properly developed muscles which in repose do not bulge, but are smooth in contour and firm in appearance, giving a pleasing and attractive outline, which was obviously part of nature’s plan! Only fitness and good health can achieve and maintain the body beautiful!

I like to mention that I have developed an exercise program that can benefit
young and old people, busy people and retired folks.
It’s just a matter of choosing which exercise fits you best.

I have included in my program how to exercise, warming-up exercises,
aerobics, weight-bearing exercises and nutrition for athletes, which is also important.

The Impact of Aerobic Exercises

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Aerobics refer to a variety of exercises that stimulate heart and lung activity for a time period sufficiently long to produce beneficial changes in the body. Running, swimming, cycling, and jogging – these are typical aerobic exercises. There are many others.

Aerobics offers you an ample choice of different forms of exercise, including many popular sports.
They have one thing in common: by making you work hard, they demand plenty of oxygen.
That’s the basic idea. That’s what makes them aerobic.

The main objective of an aerobic exercise program is to increase the maximum amount of oxygen that the body can process within a given time. This is called your aerobic capacity.
It is dependent upon an ability to 1) rapidly breathe large amounts of air
2) forcefully deliver large volumes of blood and 3) effectively deliver oxygen to all parts of the body.
In short: it depends upon efficient lungs, a powerful heart, and a good vascular system.
Because it reflects the conditions of these vital organs, the aerobic capacity is the best index of overall physical fitness.

Training Effect
Collectively, the changes induced by exercise in the various systems and organs of the body are called the training effect. Unless the exercise is of sufficient intensity and duration, it will not produce a training effect and cannot be classified as an aerobic exercise.
However, this distinction between aerobic and non-aerobic exercises is a laboratory determination, too technical for routine use. Therefore, the point system utilized in the aerobics conditioning program was developed to make this distinction for you.If the program is followed exactly and the required point goals are reached, an adequate training effect is assured.
Specifically, aerobic exercise produces a training effect and increase the capacity to utilize oxygen in several ways:

1. It strengthens the muscles of respiration and tends to reduce the resistance to air flow,
ultimately facilitating the rapid flow of air in and out of the lungs.
2. It improves the strength and pumping efficiency of the heart, enabling more blood to be pumped with each stroke. This improves the ability to more rapidly transport life-sustaining oxygen from the lungs to the heart and ultimately to all parts of the body.
3. It tones up muscles throughout the body, thereby improving the general circulation,
at times lowering blood pressure and reducing the work on the heart.
4. It causes an increase in the total amount of blood circulating through the body and increases the number of red blood cells and the amount of hemoglobin, making the blood a more efficient oxygen carrier.

None of this is speculation. The anatomic and biochemical changes characteristic for the
training effect have been documented in the laboratory many times.

Point Charts
The training effect is the goal of an aerobic conditioning program. The means of achieving
that goal is also provided by the program. That is the purpose of the point charts
Here lies the unique merit of the aerobic system: you can measure your own progress
as if you were being monitored in a medical research laboratory.
All you need is the point chart and a stopwatch. It is as if you have put the lab in your pocket.

Many people ask:”What is so important about points? Why isn’t it sufficient just to add up
the total distance you walk or run?” To answer these questions I like to mention an experience Dr. Kenneth Cooper had with two active runners in their early forties, comparable in weight and height, who came to his laboratory for an evaluation on the treadmill.
Both men were running two miles, five days a week. I assumed that their level of fitness was comparable but was quite surprised at the result of their treadmill test.
One of the gentlemen was clearly in excellent condition but the other barely passed.
Why the difference?
I was perplexed until I asked another question: “How fast do you run your two miles?”
The first averaged between 13:30 and 14:00 minutes, whereas the second took over 20:00 minutes. The first was a runner and the other a jogger.It was quite clear that Dr Cooper needed to consider another factor than distance: the time.

You achieve a greater training effect if you put more effort into your exercise.
Consequently, the point system was developed so that Dr. Cooper knew exactlyhow much
effort was being expended. In hundreds of subsequent studies it was discovered that it is
easy to predict oxygen consumption and fitness based on points but difficult to predict it
on miles alone. If you are running 20 miles per week, it’s not sure what your level of fitness
will be, but if you are averaging 100 points per week, you are in excellent condition.

The aerobic point system was derived from laboratory messurements of the oxygen cost
of the exercise, as well as from data obtained in field tests. For the user of the charts, all
that is necessary is to understand that the aerobic points refer to the energy expended,
that is, more oxygen consumed by the body at a faster rate.
In short, the point system measures the energy cost of the exercise.

For example, if you run a mile in 11:30 minutes, you can earn 3 points, but if you run the
mile in 8:30 minutes, you get 4 points. That means: Throughout the aerobic charts
shorter completion times means more points. Because your heart and lungs work harder,
that’s why you get more points for the shorter time span.
Because the point charts let you measure the amount of effort you expend, you can now
take exercise in progressive dosis, and this is vital important. In fact, it is the key to
the aerobic conditioning program.
The body must gradually adjust itself to increasing amounts of exercise.
Too much too fast can be as damaging as too little too late.

Age Coding
For the point system to work properly, four separate age brackets were established:
under 30, 30 to 39, 40 to 49 and 50 and over.
This permits to use a different approach for the older age groups.
Age is not a major obstacle to fitness. No matter what age bracket you belong to,
you can reach a statisfactory level of fitness.

Physical examination
Different people have different objectives in their quest for fitness.
No matter what your particular exercise aim may be, the most important thing is to
achieve it safely. After all, you want to gain your health, not lose it.That’s why
a thorough fhysical examination should be the very first step on your road to fitness.
Age Restrictions

As you grow older, the efficiency of your heart and lungs gradually decreases.
One of the benefits of aerobic exercise is that it slows down this aspect of aging
and to some degree helps you to retain your youthful fitness.
But if you have not been exercising regularly, you should observe certain age restrictions
when you consider starting an exercise program.

If you are younger than 30 years, unless you have some obvious medical problem,
you can enter any type of an exercise program. Jogging, swimming, cycling – no restrictions.Just choose one that you enjoy.

If you are between 30 and 50 years of age, you are still good for almost everything.
You have your choice of sports. But if you plan to do some of the more strenuous exercises,
be sure you get your doctor’s specific approval of your decision.

If you are between 50 and 59 years, it would be better if you started a walking program.
Only after you have conditioned yourself by walking according to a plan, should you
consider running, jogging, or more demanding competitive sports, such as basketbal,
handball or squash. Have your doctor check you out again before you start such activities.
Otherwise you’re better off sticking with less energetic exercises, such as walking, golf,
cycling (particularly stationary cycling) and swimming.

If you are age 60 and over, if you are like most people in this age group, avoid jogging,
running and vigorous competitive sports. Walking, swimming and stationary cycling
will do you a lot more good.
However, there are exceptions for the over-60 bracket. If you have been keeping in shape
by regular exercising for many yearsso that you have built up and maintained your
aerobic capacity, you may safely participate in such vigorous activities as jogging, running,
and stationary running. You’re also free to engage in more strenuous activities if you do
your exercises in a medical supervised group.

Exercise is the medicine that keeps countless people alive. But like al medicine,
it must be taken according to prescriptions.

Principles of Natural Health

Health & Nutrition, , , ,

Good health is the normal state of the human body, and this should continue
from birth until death under normal conditions.

When given the right conditions, the human body is a very efficient self healing
mechanism. The body’s ability to heal depends directly on it’s level of vitality.
The higher the vitality, the faster and more powerful the healing.

Improving lifestyle increases vitality and elimination of toxins, which may bring
about symptons. These are but temporary and are often wrongly interpreted as
a sign that the lifestyle changes are doing more harm than good.
We are often getting worse before we get better.

Infectious disease is not a change attack on the body by some foreign organism.
Generally speaking, it is part of the body’s defence processes at work.

The primary, underlying cause of most acute and degenerative diseases is
toxaemia as a result of our modern lifestyle. And repeatedly suppressing minor
ailments by drugs of the body’s efforts to cleanse itself from toxaemia
for many years with a lifestyle for which the human body was not designed.

The decrease in vitality as we grow older is compounded by the accumulating
toxaemia. There comes a time when our bodys no longer have sufficient vitality
to cleanse themselves with a cold, the flu or similar minor ailments.
The build-up of toxins escalates and eventually results in damage to organs or
other tissues. This is degenerative disease.

Depending on diet, stress, other aspects of lifestyle and inherited weaknesses,
the degeneration may manifest itself as arthritis, osteoporoses, gallstones, ulcers,
high blood pressure, heart disease, stroke, diabetes, nerve damage or a host of
other problems. By some mechanism that is now gradually coming to be
understood, the degeneration may ultimately result in cancer.

When we understand toxaemia, it is perfectly clear why rheumatism and arthritis
in their various forms are the most widespread degenerative diseases in Australia,
affecting one person in every six.

Fortunately, the same healing principles that apply to acute disease, also apply
to degenerative diseases. If the cause is removed and vitality subsequently
restored, the body will attempt to heal itself.
Generally speaking, provided there is no total destruction of tissue, it will do so.

The time required for full recovery may be a matter of weeks, months or even years.
Fortunately, the initial improvement is often immediate, which encourages
the person to persevere. As a rule of thumb, it takes approximately one month for
each year of age to restore a HIGH level of health. However, the return to
good health may be greatly accelerated by the use of USANA Health Sciences’
Nutritional Supplements.

Old age is not synonymous with disease. Disease is more common in older
people only because of the accumulated effects of our modern lifestyle.
For the the most part we have it in our own hands to maintain a high level of
physical and mental wellbeing to a ripe old age, if we choose what’s right for us.

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Health & Nutrition

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Healthy Recipes

Health & Nutrition,

Asparagus, Spring Onion, and Mushroom Pasta

Asparagus reduce the risk of heart disease and cancer. Prevent birth defects, keep skin and other tissues healthy, support healthy eyes and a healthy immune system.

Store them away from light, and heat to protect the folate. Cook them gently

Ingredients:
1 pound thin asparagus
3/4 pound mushrooms
2 table spoons extra virgin olive oil
1/4 pound spring onions
1/4 cup dry white wine
1/2 cup vegetable broth
4 tablespoons unsalted butter
8 ounces dry pappardelle or fettuccine
1 tablespoon chopped parsley
Sea salt and freshly ground black pepper

Method:
Cut off the tough ends of the asparagus and slice crosswise into 2-inch peaces.
Trim the tough stems from the mushrooms. If the mushrooms are dirty,
quickly rinse in cold water and pat dry before slicing them into bite-size pieces.

In a large skillet, heat the oil over medium-high heat.
Add the mushrooms and cook, stirring until lightly browned, about 5 minutes.
Add the onions and cook 1 to 2 minutes, until softened.
Add the asparagus and cook, stirring , for 2 minutes.
Add the wine and simmer for 1 to 2 minutes until the liquid has evaporated.
Add the vegetable broth and bring to the boil.
Add the butter and toss until melted into the vegetables,
Season to taste with salt and pepper.

Meanwhile, in a large pot of boiling, salted water, cook the pasta according to
package directions until all dente. Drain and transfer to a large bowl.
Mix in the sauce and the parsley.
Season to taste with additional salt and pepper.

Makes 4 servings

Nutritional Value:
Calories:    436                                        Cholesterol:  30 mg
Total fat:    20 g                                       Sodium         104mg
Saturated fat: 8 g                                  Dietary fiber   4.5 g

SOY FRUIT SMOOTHIE

Ingredients
2 cups vanilla-flavored soy beverage well chilled
1 cup frozen sliced peaches
1 medium banana, cut into chunks
8 medium strawberries
¼ teaspoon ground cinnamon
ice cubes (optional)

Method:
In a blender, combine the soy beverage, peaches
banana, strawberries, and cinnamon.
Blind until smooth and creamy.
Add a few ice cubes, if desired, and blend again.

Makes two servings.

Cook’s notes: If you are concerned about calories,
use a “lite” soy beverage. This recipe can easily
be doubled and prepared in batches for more people.

Per serving;
Calories 248
Total fat 3.3g
Saturated fat 0.6g
Cholesterol 0 mg
Sodium 122mg
Fiber 4.8 g

The Many Health Benefits of Flaxseed

Health & Nutrition, , , , , , , , , , ,

Flaxseed has been used for many years for making linen. It’s also known as linseed, one
of the ingredients in paint. The closest it came to being food was its use for livestock feed.
It’s only about a decade ago that science discovered the many health benefits of flaxseed.

Flaxseed is a rich plant source of omega-3 fatty acids. Apart from supporting good vision,
omega-3 also fight weight gain by increasing metabolic rate and they protect against
cancer growth. Flaxseed contains a different type of omega-3 than fish. This type reduces
the incidence of blood clotting, which can increase the risk of heart disease and stroke.
In addition, the omega-3 also appears to help prevent atherosclerosis, increase good HDL
cholesterol, lower levels of dangerous LDL cholesterol, and reduce inflammation.
They may also help to reduce depression.

Apart from omega-3, flaxseed is also a rich source of compounds called lignans.
While many plant foods contain lignans, flaxseed contains by far the most, at least 75 times
more than any other plant food. For example, you have to eat 60 cups of fresh broccoli
or 100 slices of whole-wheat bread to get the same amount of lignans in ¼ cup of flaxseed.
Lignans are important because of their powerful antioxidant properties to help blocking the cell-damaging effects of free radicals.
Food rich in lignans can lower the risk of heart disease. A Finnish study of almost 2,000 men found that those men with the highest lignan intake were significantly less likely to die from heart disease than those with the lowest intake.

Flaxseed also shows some potential of reversing kidney damage caused by lupus.
A condition by which the immune system produces harmful substances that attack and
damage healthy tissues.
When researchers at the University of Western Ontario gave flaxseed to nine people with
lupus related kidney disease, they discovered that several kidney functions, including
the ability to filter waste, quickly improved. The researchers believe that the lignans and
omega-3 in flaxseed fight inflammation in the tiny, very fragile arteries that supply blood
to the kidneys, helping reduce the artery-clogging process that can lead to kidney damage.

Apart from the health benefits of the lignans in flaxseeds to protect your heart, they also
fight cancer in your body. Lignans subdue cancerous changes once’s they have occurred,making them less likely to run out of control and develop into full-blown cancer.
Studies at the University of Toronto shows some promise for battling certain types of
cancer, in particular preventing typical female cancers, like breast- and ovarian cancer.

Two additional properties of the omega-3 in flaxseed, apart from its cancer-fighting power,
is the ability of limiting the body’s production of chemicals called prostaglandins.
The importance of prostaglandins is that they speed up tumor growth in large amounts.

To top it all up, flaxseed is also very high in fiber. Three table spoons of seeds contains
three grams of fiber, which is about twelve percent of the Daily Value.
The important role of fiber in your diet is the ability to block the harmful effects of
compounds that over time may cause changes in the intestine that can lead to cancer.

Whole flaxseed provide little benefit. Flaxseed is the one food that provide more
nutritional benefits when processed. So instead, buy the cracked or milled forms, which
readily give up the nutritious goodness packed inside.
Don’t buy the oil. Most of the lignans in flaxseed are found in the non-oil part of the seed.
While the oil may contain some lignans, it doesn’t provide as much as the other healthful
compounds found in the seeds, such as fiber, protein and minerals.