Richard Rigor
623 1. Weight Training. Building lean body mass (muscle) will speed up your body’s metablism. Muscle is “active” tissue, meaning it takes calories to maintain. The more muscle you have, the more calories you burn. You build muscle by doing resistance training exercises. Simple enough? Let’s go on…
2. Reduce Carbohydrate Intake. Say what? I thought you need a lot of carbohydrates for fuel? True, but an excess intake of carbs (please don’t call them carbos) can and will be stored as body fat. 100% of all my clients who reduce their carbohydrate intake for fat loss succeed. I can’t let all my tricks out of the bag in fairness to my paying clients, but a good starting point would be 1 – 1.25 grams of carbohydrate per pound of lean body weight per day.
3. Eat Frequently. I know you’ve all heard this before and it’s true. Four to six meals daily has its benefits, especially on a sub maintenance calorie diet. It allows for a steady flow of nutrients to the body which creates a favorable metabolics environment for muscle growth and fat loss.
4. Eat More Protein. That’s right… The building blocks of muscle are amino acids, and you get that from protein. I’ve found that many of my clients consumed too little protein. Now that I’ve taught them these nutritional tactics, they’re on their way to losing fat and getting lean! Isn’t that what you want?
5. Reduce Intake of Saturated Fats. Notice that I was specific in saying saturated fats. Saturated fats are the ones that cause the most problems, healthwise. There are good fats and there are bad fats. There are a group of fats called Essential Fatty Acids (or EFAs) that are just that. They are essential to life. The body cannot make them so we must consume them though our diet. There are certain fats that I recommend to people to help them lose fat! My clients know, but do you? (Hint: F??????? Oil)
6. Water. Drink, drink, and then drink some more, not necessarily in that order. An adult can probably survive several weeks without eating food, but only a few days without drinking water. Need I say more? Water regulates body temperature, rids the body of waste, lubricates joints, and provides a medium for chemical reactions that occur in the body.
7. Know What You’re Doing! Get with someone who knows or better yet – Get a personal trainer! Do you know when the two BEST times are to do cardio (aerobics) for fat loss? Do you know how many sets and reps to perform for a given exercise in order to MAXIMIZE your goals? Do you know how to use free-weights? What are macronutrients and how can I manipulate them to enhance and hasten fat loss? If you don’t know the answers, be efficient and get a personal trainer. It’ll save you time and money in the long run.
Copyright 2004 By Richard Rigor
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Jenny Mathers
1088 FACT: Obesity accounts for 300,000 deaths in the U.S. alone.
Research into junk food and fast food restaurants have found that there is a direct relationship between the number of fast food restaurants located within your local area and obesity rates.
The way in which we eat, and what we eat, is of vital importance to our state of health. The convenience and habitual nature of the problem mean that fast food consumption is so in-grained, that healthy eating is near impossible.
There are no easy ways to fix junk food habits and make them into healthy habits, but I do have 7 quick strategies that you can easily put into place to start into motion your new lifestyle without junk food. I recommend implementing these one at a time, to ensure that you don’t overload and burn yourself out.
1. Do your shopping every week. Make it a regular habit to do your groceries every single week on the same day.
2. Make a shopping list on the computer with all the regular foods that you buy, to ensure that you aren’t going to run out of food at the end of the week, tempting you to reach for the fast food pamphlet, running out for take-away or buying unnecessary food items.
3. Don’t starve yourself !!!!!!! Eat 6 small meals instead of 3 large ones, snacking on healthy foods such as a fat burning apple, protein packed, metabolism raising light salad with boiled eggs and flaxseed oil dressing.
4. Make food your hobby. Join a cookery class. There are often many community classes that you can enrol in inexpensively to learn how to prepare interesting food.
5. Unplug the TV at the point. You will be less likely to sit there and watch it aimlessly if you have to make a conscious effort to turn it on. Particularly around 6-8 pm, the junk food restaurants will advertise, watch a DVD during these times. A recent review of childhood obesity research, has, not surprisingly found that the amount of time you spend watching TV has a direct affect on being overweight.
6. Try this recipe when you are feeling peckish to curb your need to buy junk food, or feeling the urge to have a smoke.
2 eggs beaten
1 Chopped lean bacon rasher – no fat.
1 chopped canned tomato
1/4 cup soy milk/low fat milk
1 finely chopped leaf spinach/frozen spinach
Sprinkling of low fat cheese
Mix ingredients together in mixing bowl. Transfer into a microwave safe bowl and cook on high for 2 minutes or until eggs have solidified. Eat with a low GI bread. You’ll find that depending on the quantity eaten, it can be a filling snack or light dinner.
7. When eating out. Avoid the restaurants with the all-you-can-eat option. These restaurants unfortunately encourage people to eat until they are bloated. Researchers found that 20% of weight gain among freshman University students could be attributed to their eating in the all-you-can-eat student dining halls.
References:
Caroli M, Argentieri L, Cardone M, Masi A. Role of television in childhood obesity prevention. Int J Obes Relat Metab Disord. 2004 Nov;28 Suppl 3:S104-8.
Levitsky DA, Halbmaier CA, Mrdjenovic G. The freshman weight gain: a model for the study of the epidemic of obesity. Int J Obes Relat Metab Disord. 2004 Nov;28(11):1435-42.
Maddock J. The relationship between obesity and the prevalence of fast food restaurants: state-level analysis. Am J Health Promot. 2004 Nov-Dec;19(2):137-43.
Copyright © 2004 Jenny Mathers. All Rights Reserved.
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Roger Carr
1937
What outdoor activities did you do this past summer? Maybe you went on a vacation to the beach. Maybe you spent some time playing your favorite sports such as baseball, golf, or tennis. Maybe you went swimming or had a barbeque in the backyard with family and friends. Regardless of the outdoor activities you did over the summer, most likely you were aware that it was important to protect yourself from sun while outdoors.
Now winter is approaching. I am turning my attention to putting away my summer items to make room for the winter ones; long sleeve shirts for short sleeve ones, corduroy pants for shorts, and boots for sandals. Most of the sports equipment I have been using is going to get put away as well. But what about those items I have been using to protect myself from the sun? Things like my sunscreens, sunglasses, and sun protective hats and clothing.
You may be putting these items away and not using them during the winter. The National Council of Skin Cancer Prevention reported in their January 2003 newsletter that research shows only 3 percent of Americans routinely wear sunscreen during the fall months, and only 2 percent during the winter months. However, you can still get a sunburn and snow blindness during these months. The colder temperatures do not block the UV rays and reflections off the snow and higher altitudes can make matters even worse. You may be causing yourself significant, long-term damage by not properly protecting yourself.
How do you protect yourself from the winter sun (or any other season)? Follow these simple sun safety action steps recommended by the US Environmental Protection Agency:
Limit Time in the Midday Sun – The sun’s rays are strongest between 10 a.m. and 4 p.m. Whenever possible, limit exposure to the sun during these hours.
Wear a Hat – A hat with a wide brim offers good sun protection to your eyes, ears, face, and the back of your neck – areas particularly prone to overexposure to the sun.
Cover Up – Wearing tightly woven, loose-fitting, and full-length clothing is a good way to protect your skin from the sun’s UV rays.
Wear Sunglasses that Block 99-100% of UV Radiation -Sunglasses that provide 99-100% UVA and UVB protection will greatly reduce sun exposure that can lead to cataracts and other eye damage. Check the label when buying sunglasses.
Always Use Sunscreen – Apply a broad spectrum sunscreen with a Sun Protection Factor (SPF) of at least 15 or higher liberally on exposed skin. Reapply every 2 hours, or after working, swimming, playing, or exercising outdoors. Even waterproof sunscreen can come off when you towel off, sweat, or spend extended periods of time in the water.
Avoid Sunlamps and Tanning Parlors – The light from sunbeds and sunlamps damages the skin and unprotected eyes. It’s a good idea to avoid artificial s of UV light.
Watch for the UV Index – The UV Index provides important information to help you plan your outdoor activities in ways that prevent overexposure to the sun. Developed by the National Weather Service (NWS) and EPA, the UV Index is issued daily in selected cities across the United States.
I am going to keep my sun protective items out to use this winter. I am trusting that you will do the same so that you can enjoy the outdoors while in the cold, on the ice, or in the snow. Have a terrific and safe winter!
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Asthma is the most common chronic childhood disease. This article gives 7 clear steps that can be taken to manage the condition and reduce its impact on your child.
asthma, childhood asthma, child asthma, Kane
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Asthma is the most common chronic (long-term) childhood disease. In America about nine million children are diagnosed with asthma. Up to ten per cent of children in Europe are also suffering from asthma symptoms. Unfortunately parents of these children are often uninformed about the various ways to control childhood asthma.
If you suspect your child has asthma the first priority is correct diagnosis. However, be aware that symptoms can vary from episode to episode and not all wheezing and coughing is caused by asthma. Asthma-like symptoms in children younger than five are usually due to a virus or bacterial infection of the airways. However if your child is experiencing breathing difficulties it is best to get them to a doctor whatever the cause.
About eighty per cent of children who develop asthma do so before the age of five. Studies show that children living in rural areas have lower rates of asthma than those who live in cities, particularly if they spent their first five years in a rural area. For children living in inner cities the cockroach allergen seems to worsen asthma symptoms more than dust mite or pet allergens. Therefore another important step in the control of your child’s asthma is to ensure that general cleaning and maintenance routines are followed to ensure cockroaches are not encouraged into the home. Levels of cockroach allergens have been found to be highest in high-rise apartments.
Another factor that has been linked to the development of asthma in children is exposure to smoke. A study in Norway showed that almost ten per cent of adult asthma patients had experienced passive smoking during early childhood. Therefore another step to take at home is to ensure that your child is not exposed to tobacco smoke.
If your doctor recommends the use of medication the next step is to encourage your child to take the medicine. Asthma is one of the main causes for emergency room visits by children. Yet studies have shown that up to half of these hospitalizations may be preventable if children, particularly teenagers, followed their medication schedule correctly, avoided their asthma triggers and made regular visits to the doctor.
Perhaps fear of side effects or dependency, or an impression that it is uncool to be seen taking medicines is preventing children taking their medication as regularly as they should. Perhaps intermittent asthma symptoms persuade children and their parents that it is not important to take medication if there are no symptoms. This is a mistake. Even when there are no obvious symptoms an asthmatic’s lungs will be inflamed to some degree.
The fact that the condition seems to run in families with a history of asthma or allergies suggests that certain people are born with a predisposition to asthma. Some may believe you are born with the condition and there is nothing you can do. However a child’s environment can also play an important role. Studies have found that exposure to potential allergens like pets and pollen in the first six months of life may reduce the chance of developing asthma later. However exposure beyond six months of age has the opposite effect. Being born into a family that already has siblings also seems to reduce the chance of developing asthma.
It is known that children are more susceptible to viral and allergic triggers than adults. An important step in controlling your child’s asthma is identifying the triggers and teaching your child how to recognize their asthma triggers and avoid them. One possible trigger is ibuprofen, with over 100,000 children susceptible to asthma symptoms brought on by the drug.
Children tend to spend more time outside during the summer vacation. If pollen or high levels of ozone trigger your child’s asthma you need to monitor these. Physical exercise is a common trigger of childhood asthma. Teach your child to take medication if necessary, and do warm up exercises before strenuous activity and wind down exercises after.
If your child is going away to camp during the vacation make sure those in charge are aware of your child’s asthma management and action plans. There are camps designed specifically for asthma sufferers in the U.S. and Canada.
It is essential to have a written action plan that clearly states what medication to take and when, as well as how to respond to an asthma attack. You or your child may not remember what to do at a time when it may be difficult for them to breathe, so it is essential to have the important details in writing.
It is important you and your child remain calm during an attack as panic can produce more breathing difficulties. A parent’s instinct may be to cuddle their child, but that would constrict the chest further.
If asthma is diagnosed your next step is to inform your child’s school. Every school should allow access to asthma medication and some allow children to carry and self-administer their asthma medication if certain requirements are met.
Whilst we’re talking about schools here’s one often overlooked childhood asthma trigger. School buses are major s of pollution, and studies show children who ride them are exposed to five to fifteen times as much asthma triggering particulates inside the buses compared to outside. New Jersey recently passed a law requiring retrofitting of school buses and municipal vehicles to clean up tailpipe emissions. Is your state doing the same?
Remember, if asthma is confirmed you need to educate yourself. According to the experts knowledge is the best prescription. To stop the disease affecting your child’s life you need to know how to monitor and manage asthma. This will mean knowing how to use medications correctly, whether your child’s attacks are triggered by allergens and if so how to reduce exposure to them, and the lifestyle changes that will help your child prevent attacks.
Despite being a widespread disease there are still plenty of myths about asthma. One of the most damaging of these for children is the belief that the condition will improve every seven years or can even disappear completely. Unfortunately, any apparent improvement is probably due to hormonal changes as the child’s immune system matures. The underlying condition does not go away and not managing it can lead to long-term lung damage.