How to Set Up an Annual Strength Training Program

Setting up a strength training program for the season is a worthwhile endeavour, however many aspects need to be taken into consideration. A strength training program is there to aid your training, and must not impede the volume of endurance & technique work which you need to do to improve your swimming ability. Therefore, there are two aims of the training program.
They are to prevent injury, and to improve swimming specific strength. The latter must not be confused with bulking up. As a swimmer you need a specific type of strength. You need to be able to produce forceful pulls over a prolonged period of time. This is known as strength endurance. However, we don’t spend 48 weeks of the year in this one training phase. We split are training phases into manageable layers that get shorter and shorter over the span of the season. This is known as .
During the course of the training year, the training program is aimed to progress you from low intensity training with high volume (long duration) to high intensity and low volume (faster than race pace). Your volume of training will always be high for open water swimming, but your strength program will need to support your water program and not work against it.
The type of strength you will train during the season will change depending on what stage of the season you’re in. The two main types of strength you will train as an open water swimmer are Maximum strength and strength endurance.
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There are five stages of a training program. The general preparation phase, specific preparation phase, pre competitive phase, competitive phase and than your transitional phase (rest) make up the different stages of your season.

General preparation phase

During the general preparation phase the objective is to build volume. The intensity of your swims is low, and your volume is high. These long slow swims are a great way to build up the type of endurance you will need to swim the channel or to achieve your swimming goal. The length of this phase will depend, but let’s say your aim is to swim the channel in June, and you start your training program in September, than this phase will last for the entire winter, and will end in January (5 months).
Your strength program at this stage of the season if you are a beginner to strength training should first assess the injury risks you face, and try to make sure that you have a phase in your training program lasting between 4 – 6 weeks of the first 5 months to try to correct any type of muscle imbalances that may exist due to lack of flexibility, strength imbalances, previous injury history or poor swimming technique. An example of this could be internal shoulder rotation to protect the rotator cuff.
It should also include exercise for general strength and conditioning to gain some improvement in over all strength. During this stage of the program the exercises do not have to be specific to swimming. This phase can be called a foundation phase. The repetitions should be of a high volume, 15- 20 repetitions, 3 -4 sets and should incorporate every single joint in the body.
Previous issues have shown examples of injury prevention exercises. A foundation phase training program would look like this:

Injury prevention exercises:

• Wall angels
• Internal rotation
• External rotation

Conditioning exercises:

• Side Lunges
• Bent over row
• Plank
• Bridge
• Press ups

After the first 4 – 6 weeks of the training program has been completed the program should фокус on general strength if you are a beginner, or if you have been doing S&C work for at least 3 years than maximum strength. This phase of the program is really important. You do not want to get strong so that you can punch holes in walls. You want to be strong so that you can take forceful swimming strokes for a prolonged period of time. Your aim is to transition the general strength you build to specific strength that you can use in your swimming. The most useful type of strength is strength endurance which we will discuss later.
The greater the strength base you build, the better level of strength endurance you build for the end of the season. Maximum strength is the best form of strength to develop your strength base. However, maximum strength is very intense and is not something someone who is a beginner to strength training should be doing. It is something you should build up to over 3 years. That means that if you are unable to do maximum strength because you are a beginner than you can train general strength.
The general preparation phase of the program will last 3-4 months after the completion of the foundation phase. The repetitions will decrease from the foundation phase of 15 – 20 repetitions down to 8-12 repetitions, and 2 or 3 sets per exercise. The more exercises you do the less repetitions you will have to perform and you want to only do 45 minutes to an hour tops. It is important to gain a long term view of what we are trying to achieve.

Specific preparation

This is the second layer of your strength program. In total it lasts for 3 months. In this phase of the program the exercises become more specific to swimming. You should now be doing fewer repetitions per set with an increase in intensity. The general preparation phase built overall strength throughout the whole body to lay a strong foundation, but now we want to фокус on the key muscle groups important to swimming performance. They will be the back, chest and glutes.
We also want to reduce the amount of exercise we do at this stage so that we are being really specific to swimming performance. We only want to do between 2-4 exercises per session. Due to the reduction in exercises we do more sets per exercise. This allows us to develop good strength for performance in the muscles that count. Another thing that will affect the amount of sets you do per exercise is the amount of repetitions you do. If you are a beginner you will have been doing 10-12 repetitions in your general preparation phase. You now want to do 6-8 repetitions with greater intensity. If you were doing maximum strength with 4-6 reps in your general preparation phase you want to be doing between 1-3 repetitions.  If you do fewer repetitions than you do more sets so adjust your program accordingly. For example:

General strength

Wide grip pull ups 5 sets x 8 repetitions
Pec Flys           5 sets x 8 repetitions
Hip extension 5 sets x 8 repetitions
Total sets 15

Maximum strength

Wide grip pull ups       8 sets x 3 repetitions with 5 minutes rest
Pec Flys                       8 sets x 3 repetitions with 5 minutes rest
Hip extension             8 sets x 3 repetitions with 5 minutes rest
Total sets 24 sets

Pre-competition phase:

4- 6 weeks before your competition you want to begin to transition your strength into strength endurance. We still want to keep to 3 exercises, but we want to now decrease the intensity and increase the repetitions. There is a lot of argumentation between strength experts as to whether it is worth training strength endurance, and if you do how many repetitions you use. Some people will say as high as 100 repetitions, I am going to go a lot more lower in order to protect the joint from overuse.
My example program is as follows:
Bench press                                         3 sets x 30 repetitions with 30 second rest
Straight arm push downs                    3 sets x 30 repetitions with 30 second rest
Bridge                                                 3 sets x 30 repetitions with 30 second rest

Competitive phase

You may have a number of events between June and August. Your main event may be in June and all the others are for fun. Your goal now is to maintain the strength you have built. If you stop strength training all together you will lose everything you have trained hard to gain, so drop your strength training from 2-3 a week down to just one day a week. Stay in your strength endurance mode.

Other tips

Try to learn a range of different exercises for the duration of the season so that you can change exercises every two weeks for best results. Your body adapts quickly so if you are doing the same program for longer than a month your gains will slow down.
Changes to your program don’t have to just be changes of exercise. You can do the same exercise but change from a narrow grip to a wide grip; you can use dumbbells instead of a barbell. Try it now if you don’t believe me. Do a 5 press ups the way you would normally do it & than do 5 press ups with a much narrower or wider grip. It should feel like a different exercise.

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People don’t talk about bedwetting a lot, which has allowed some weird and even harmful myths to persist. We’re here to set the record straight.Here are the 7 most prevalent bedwetting myths and the truth behind each of them.1. Bedwetting Past Age 5 Is AbnormalWhile it’s true that most children naturally stop bedwetting by age 5, 20% do not. That’s 1 out of every 5 kids. It may

How to Prevent Injuries When Running

Running is a cardio training exercise per excellence. Not only it’ll help get into the best shape of your life, running sheds more weight than other training regimes, makes you look younger, fights off diseases. The full list of the reasons why running is so valuable goes beyond this article scope.
Nevertheless, running is not a 100 percent safe activity. The high impact nature of this спорт can lead to a plethora of discomforts and. However, the activity of running is not to blame; the way that most people go about this спорт is crucial for staying in the injury-free zone.

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Therefore, if you’re looking to get the most out of each training session, while steering clear of injuries and setbacks, here are 3 preventative training guidelines that can help.

Get the Right Shoes

Proper running shoes are a valuable component to any injury-free training program. Many runners make the mistake of picking the wrong shoe for the job only to regret it later on. A bad shoe can cause discomfort and lead to serious foot problems.
As a result, make sure that you’re running in the right pair. Your shoes must be a good fit, not too wide, not too tight. If that isn’t the case, then head to your local sportswear store and ask for advice. Usually, the salespersons there can help you pick the right sole-mates for you. Just keep this mind: the priced shoe is not the always the best shoe.

Work On Good Form

When it comes to running, developing good form mechanics is critical for performance and injury-free training. Sadly enough, most runners, beginners or not, make the assumption that proper form should only concern competitive runners. This is wrong. Opting for a bad form is the recipe for disaster. Expect discomfort, pain, premature fatigue and a myriad of injuries such runner’s knee and Achilles tendonitis if you opt for this approach.
Instead work on developing good running form by sticking to the following guidelines:

• Keep relaxing your body throughout the training session. Tension only causes discomfort and energy waste.
• Instead of landing on the heels or the toes, aim to land more on the fore-foot. Heel striking is form flaw which lead to inefficient running and serious injuries such as runners knee and back pain.
• Keep your head slightly tilted forward, eyes gazing 20 feet ahead.
• Keep your elbow bent at 90 degrees. Don’t hold your hands way up to the chest, instead keep them at waist level.
• Keep your posture erect, straight and relaxed at all times.

End With a Cool-down

Ending the training session with a proper cool down is the ideal strategy for speeding up recovery and warding off soreness and afterwards. A decent cool-down helps you to get your breathing and heart rate under control. Stopping on the spot will leave you feeling lightheaded, dizzy, or woozy.
Therefore, make sure to end your workouts with a decent cool-down. Reduce your running pace into an effortless jog, breathe deeply and stretch gently. Make sure to stretch your lower back, groin area, hamstrings, quadriceps and calves. Hold every stretch for no more than 30-seconds and breathe in deeply into each pose to release any build-up tension or un-easiness.
About the author
David DACK is a runner and an established author on weight loss, motivation and fitness.
If you want more free tips from David DACK, then go to   and for a limited time you can download his 35-Pages “Weight Loss By Running” eBook for FREE.
If you really want to Lose Weight fast and forever, this is a proven step-by-step technique that can help. You can lose up to 5 pounds each week by just following this simple report. So what are you waiting for?

How to Lose Weight with Running

Weight loss is a matter of calories in and calories out. The greater calorie deficit you create, the more pounds you’re going to shed. No doubts. Nevertheless, finding the right training-diet approach can be tricky. For that, starting a running program is your best ally for shedding those pounds and keeping them off for good.

Running has too many benefits. Not only it will help you get into the best shape of your life, it’ll also help you ward off heart-related problems, make you look younger, reduce stress, enhance sexual performance, improve mental agility and boost your overall health and well-being levels.

lang="en-US">Therefore, if you’re looking to start a weight loss running program, here are the 3 guidelines you’re going to need to achieve success for the long-term.

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Start Slow

The most common mistake among novice runners is trying to run too much too soon, hoping to speed up the weight loss process. This is the recipe for disaster. Doing so won’t improve your odds for weight loss. Right on the contrary, overdoing the exercise can lead to a myriad of injuries and health problems, resulting in a painful burnout and further setbacks.

As result, if you’re a new comer to the спорт of running, be careful. Make sure to go slow by opting for walking instead of running. If you think you can do more, go for a walk-run-walk pattern and gradually increase you running time and take less for recovery until you’re able to run straight for 30 minutes without much huffing and puffing.

Interval Running

One of the preeminent training strategies for shedding the highest amounts of calories within the shortest time possible is interval running. Also know as High Intensity Interval training (or for short), this type of exercise consists of alternating between high intensity boots of running and low intensity intervals for recovery and rest. Many studies have praised the effectiveness of for fighting off belly fat and improving speed, stamina and athletic performance.

Nevertheless, interval running can prove risky—especially for the beginner runner. This is why it’s crucial to go for short running intervals and take extra precautions.

Here is how you ought to proceed with an interval running session:

• Start with a 10-minute slow jog to loosen up your legs and get your body warmed and prepped for the hard intensity ahead.
• Go for your first interval at no more than 80% of your maximum cardio capacity for 30 seconds. Take a one-minute recovery jog.
• Go for another round at 80% or more of your max. Jog for recovery.
• Repeat the cycle 7-8 times.
• End the workout with a decent cool-down. Jog slowly for 5-minute and gently stretch your body.

lang="en-US">Of course, the length and intensity of each interval depends largely on your fitness level and training goals. As a result, you need to find what works best for you and build on that. No suit fits all.

Proper Diet

Though running sheds crazy calories, for effective weight loss results, you need to back your program with the right diet. Indulging yourself in junk food and overeating as a reward for hard efforts on the running track is a sure way to pile on more pounds. This can only add to the frustration.

The best way to eat properly is to monitor your eating habits via a food journal. Good eating habits are universal. They are no secret. Most people know what junk food is, and what a healthier choice should be.

Still, what gets the best out of most people are those unconscious bad habits. For that, keeping track of your calorie intake can help you shed light on those hidden aspects and help you pinpoint exactly what needs changing. Just be honest with yourself and make sure that you’re getting your energy needs met. Otherwise, starving yourself will spell disaster on your weight loss efforts and health status.

About the author

David DACK is a runner and an established author on weight loss, motivation and fitness.

If you want more free tips from David DACK, then go to   and for a limited time you can download his 35-Pages “Weight Loss By Running” eBook for FREE.

If you really want to Lose Weight fast and forever, this is a proven step-by-step technique that can help. You can lose up to 5 pounds each week by just following this simple report. So what are you waiting for? 

Why Fad Diets Deserve to Die?

As this Associated Press story notes, fad diets have been in vogue for at least 150 years and counting. Early precursors advised eating nothing but meat at every meal, washing away fat with special bath salts or bingeing on laxatives. More recent variations are just as strange.

The Japanese Morning Banana Diet involves eating the raw fruit with room temperature water all day. Proponents of an all-egg diet claim the round wonder completes them. But the weirdest one in my opinion is the Cabbage Soup Diet, which involves eating – you guessed it – the smelly soup as the cornerstone of your existence. You might lose a few pounds and certainly all of your friends in the process.

The problem is that fad diets don’t work. If you manage to lose a few pounds, they often boomerang back once you return to eating normally. Some fad diets can even endanger your life. Just ask Rachel Hadley, who tried Fen-phen in the mid-1990’s. It caused insomnia for her and heart valve problems for a number of other people.

Here are a few recommendations for breaking the fad diet addiction, for yourself or someone you care about.

1) Track sustaining power. Remember how long it took to regain lost pounds after each fad diet. A couple of weeks or months? The lack of long-term results is a great reality check.

2) Consider the boredom factor. Are you limited to just a few foods that need to be eaten time and time again? Feel like pulling your hair out if you have to eat another liquid meal? People need variety in their diets as well as their lives.

3) Dig deeper. What is the real goal of your fad diet? To fit in those size four jeans or date more frequently? If low self-esteem is a key driver, consider journaling or joining a support group to work through the real issues behind your attachment to fad diets.

What do you think about fad diets? Do you have any advice to share for breaking their hold?

Fitness Tips for Downhill Skiing

As the mornings get crisper and the dark evenings draw in, there’s just one thought on my mind. Skiing. How many trips can I fit in, where will they be and can I convince myself that I do, in fact, need that shiny new pair of skis.

In all this excitement it’s easy to forget that skiing is a спорт, and quite a demanding one at that. It therefore follows that your body needs a little preparation and TLC before you start throwing it off cliffs into deep powder and expecting it to be able to dodge the trees.

Even cruising round the blues can cause sprains and strains if you’re not in good physical shape. Being from the UK’s big smoke, I’ve noticed many that offer personalized ski fitness programmes, and I’m sure other cities have the same offering. But if you want to go it alone, here are my top tips for conditioning your body so as to make the most your time in snowland.

1. Warm up: this as important in your training as it is in the mornings before hitting the slopes. Jog lightly on the spot for 5-10 minutes to warm your muscles, before performing some light stretches. This will prepare your body for what you’re about to do to it, helping to prevent injury.
2. Build up your strength. That burning muscle feeling as you fly down the mountain can be pleasant. But not if it’s within 5 minutes of hitting your first warm up run. In your strength training you need to concentrate your efforts on your whole body, not just your legs, as all of your muscles play a part in helping you to balance, and regain balance after that surprise ice patch. If you have a, ask an instructor to introduce some exercises to build core strength and leg muscle (focusing on the quadriceps).
3. Get your heart rate up: Skiing may look like a relaxing activity, but if you want to get the most out of your time on the slopes, you need to build up your overall cardiovascular fitness. Biking is a great choice of спорт, as, not only is it effective exercise, but it also works your thigh and core muscles. Running, the ever-publicised cardio workout, is also a good for building up overall fitness, but be careful here, road running puts a lot of pressure on your knees, and you’ll need them for carving up the pistes.
4. Work on flexibility: Increased flexibility will both help you react to changes in terrain and direction, and decrease the risk of injury if you do take a tumble. In addition to gentle stretches before and after exercise, yoga is a great way to both increase flexibility and build core strength.

Aim to begin training in these 4 areas at least 6 weeks before you head up the hill and you should be ready to make the most of your ski holiday. Vin chaud and cheese fondue anyone?

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About Douglas Robb/>

is a personal trainer, a fitness blogger and author, a competitive athlete, and a student of nutrition and exercise science. He's also the co-founder of the Hive Health Media. Since 2008, Doug has expanded his impact by bringing his real-world experience online via the – Health Habits.

The Top Health Scams and How to Avoid Them

The online marketplace is full of scams, and the health industry is far from immune.  Everything from the Acai Berry to weight loss pills are being promoted by scammers.  So, how can you avoid these Acai Berry scams, magic diets, and miracle cures?  Well, to avoid the scams you first have to be aware of them.  These tips will help you to avoid the worst of the scammers.

1. Know your products:  If you’re in the market for frozen Acai Berry, then do some research. It pays to know what you’re buying. Common include selling powders, pills, and drinks that contain only one or two percent Acai Berry.  These Acai Berry scams work because the seller isn’t breaking the law – as long as the product does contain some , buyers are getting what they expect.  The sad thing for the buyer is that they’re paying for a premium product, but getting something that costs next to nothing to produce.

2. Exaggerated claims:  Diet pill marketing is full of exaggerated claims.  Some products claim stats as high as 20 or 30lbs of weight loss in just one week.  While this isn’t impossible, in terms of scale weight, it’s highly likely that the weight loss is mostly from water weight, rather than fat – which is what the marketers want you to assume.  Real, sustainable weight loss is much slower.  Aim for 1lb a week, and you’re more likely to keep it off long term.

3. Miracle cures:  Some scammers want you to believe that they have found the cure for cancer, or a way to reverse ageing, or perhaps end the pain of arthritis without you needing to take pain killers every day.  This sort of marketing preys on the desperate, and gives false hope to people with serious health problems.  While it’s possible that the product may offer some benefits (many super foods have been found to have a positive effect on some medical conditions, but conclusive clinical trials still need to be done), it’s always better to seek professional medical advice.  If you’re getting treatment, and can afford to try other solutions, do so – but not at the expense of proven medicine.

4.  Free trials that are hard to cancel:  This scam is common in almost every industry.  The scammer offers you a free trial – but then requires that you cancel over the telephone, or by mail – and gives an incredibly limited time window for doing so.  The scammers hope that you will either forget to cancel, or decide that cancelling is not worth the effort.

5. Misleading pricing:  Some scammers promote a special offer price, but only offer that price for a limited time, or with strings attached.  To get the full service suggested in the advertisements, you need to pay a lot more.   This one is common in Acai Berry scams and other weight loss scams.  The price on the website might just be for an eBook, or guide – but if you want the real product, you pay a lot more!

Say No to Fad Diets

Type in ‘’ next time you’re on Гугл and you’ll find that there is certainly no shortage of suggested methods for losing weight. However the problem is knowing which of these is going to be any use, and knowing which of these are or just ineffective.

People unfortunately are often quite desperate to lose weight, and for that reason they are often willing to try anything. It is this desperation that fuels scam industries that sell miracle cures devices and that leads people to try crazy diets that are often a lot more damaging to our health than they are beneficial. Here we will look at what these are, and how we know they don’t work.

There’s No Silver Bullet

The first thing to realize is that there is no such thing as a ‘silver bullet’. What’s meant by this expression is that there is no fast and easy ‘cure’ for obesity or for being overweight. There is no way that you can wake up tomorrow thinner, or that you can lose weight without putting in the required work. The reality of the situation is that if there was a way you could lose weight easily, quickly and without work then everyone would be doing it. Put simply – on one would be overweight. Just looking around at the reality of the situation is what can tell you with certainty that there is no miracle cure for being overweight.

The Danger of Health Fads

There are many dangers surrounding these and promised miracle diets and supplements. Some of these techniques are simply a waste of money. You can try ‘‘ for instance, but all that’s likely to result in is your being $3,500 worse off.

On the other хэнд though some of the proposed diets and supplements are downright dangerous. Thermogenics for instance often lead to heart problems, while eliminating from your diet can cause your body to start cannibalizing itself. Apart from anything else this causes the body to store fat more readily meaning that as soon as we start eating normally again we balloon in weight – which is very unhealthy of course.

What Does Work?

This unfortunately isn’t what people want to hear. Rather they want to lose weight without having to put in the time and effort which means that they end up avoiding the actual methods that they know can work.

All of us know how to lose weight – it’s just that some people choose not to listen. Listen to your heart and ask yourself what’s more likely to work completely starving yourself for a few weeks, or adding some miraculous supplement to your diet; or just adding daily exercise to your routine and making some positive and lasting changes to your diet?

All you need to do to lose weight is to do some exercise regularly (three times a week will do) that gets your heart rate pumping. Avoid eating anything to excess and choose complex carbs rather than where possible. And the ‘magic’ part that makes this all work is simply to be consistent. Do this every single day, don’t make exceptions if you feel tired or if you crave chocolate, and if you do have to miss a day of exercise or dieting then just make sure you jump right back on the horse as soon as possible rather than giving up and looking for a new approach.

Author Bio:

Pauly Singh is a fitness expert and is aware of the benefits of. So he decided to help them to stay fit through his blog.

Medical Alert Systems in the Age of Technology

In our modern age of ever-evolving and improving technology, it is easy to dismiss the ways we once accomplished menial tasks. The health industry is as affected by this no man’s land of technology as much as any other area of daily life.

For several years, health identifiers — or — let medical professionals know of one’s health status in emergency situations when a patient does not have the mental acuity or even consciousness to respond to questions about their health. Such things as reveal information such as allergies, diseases and conditions that may affect, or in turn, be affected by the medical care administered.

These health indicators work to ensure that everyone is safe. The patient receives the best critical care when medical professionals are easily and confidently able to work within the confines of the patient’s general health status, reducing the chance of any additional stress to the patient’s compromised system from a traumatic injury or sudden illness. Medical staff can competently come to the patient’s aid without the fear of some negative physical response to the treatment.

Medical Alert Bracelets

With the variety of medical information bracelets, as well as the proliferation of cell phones and, it may seem easy to dismiss the idea of medical ID bracelets, which may now seem antiquated in the swirling midst of abundant technology. But medical identification bracelets offer information in a way that can be easily detected by medical professionals for patients who can’t inform health care professionals of their health histories.

Smartphones and cell phones can be important for critical situations in terms of contacting medical professionals and ensuring that the patient will be attended to and treated by a medical emergency professional; but these phones can’t give the critical care information that a medical identification bracelet or a fully integrated system provides.

With many of these alert bracelets and tags, particularly medical alert devices designed for the elderly who live on their own, there’s a button on the bracelet that, when pushed, signals to a central base. That dispatch can alert medical emergency professionals that the person needs assistance.

Medical Alert Devices

There are a number of populations who would benefit from wearing some kind of medical alert device, but the elderly and chronically ill are the best candidates. With the desire to live on their own, these devices give senior citizens the opportunity to live on their own with confidence and peace of mind that help is just the push of a button away if they need it. A medical alert protocol also lets families feel some sense of relief that their loved ones will be quickly reached and cared for in an emergency situation such as in the case a fall or some kind of complication from an already present illness.

Another population who may benefit from some type of medical alert identification system is someone with an illness like diabetes that requires medications and may have a variety of complex triggers, complications and risks of not receiving timely and properly delivered treatment. If a diabetic suffers from an episode of and is in danger of losing consciousness, they may use the bracelet to contact medical professionals who will automatically understand the patient’s condition and respond rapidly and appropriately.

Other good candidates for having a medical alert system of some kind are those who suffer from various allergies, epilepsy, heart disease, hemophilia, Parkinson’s and Alzheimer’s. Each of these conditions present a variety of possibly troublesome situations for sufferers where they may need medical assistance in an instant, and by having all of their information immediately available to medical emergency personnel upon contact could make all the difference in ensuring the best outcome for the patient.

How to Read a Fruit Label?

There is a tiny number on the sticker of your fruit & vegetables…we all think it is for pricing when in fact it tells us critical information.

Conventional fruit: 4 digits, usually starting with the digit “4”(sometimes a 3 to denote various sizes of fruit)

Organic fruit: 5 digits starting with the digit “9”

Genetically modified: start with the digit “8” (remember, stores are legally not obligated to indicate genetically modified science experiments that are successfully posing as food)

Memorize these numbers: 9 is good, 4 is semi-toxic, 8 will kill you – happy shopping

SOURCE:

How to Read Food Labels

This is the big one and it was the easiest fix for the food companies. By reducing the portion size that they use on the food labels, high calorie foods suddenly don’t look so bad. So read the label carefully here. As a ‘normal’ portion might be twice or even three times the size of the one itemized on the label, you’re getting more than you bargained for while thinking you’re getting less.

Playing The Percentages

This is another key item to check when scrutinizing a food label. Always check just how much of your daily requirement of fats, carbs, protein and calories a particular food item contains. The actual amount might seem low but as a percentage of your daily intake, the numbers might tell a different story. If you’ve already taken in a good portion of a particular nutrient over the course of the day, you may want to avoid overloading on it. So check those percentages and remember we need 100% of our daily nutrients… not 200% or 300%.

Salt Of The Earth

All right, let’s admit it, salt is in everything. When you think about it table salt should have ceased to exist long ago. There’s never a reason to dash salt on the foods we eat in the 21st century. Even low sodium options still have plenty. Check these amounts carefully on your food labels before you reach for the salt shaker.

The Fats Of Life

Luckily most food producers now break down the various fats on their labels and we need to check them carefully. Do your research. Learn what you can about saturated fat, poly unsaturated fat and so on. Know what they do in the body and how much you need.

Food Color: What Can It Do To Your Body

Do you love to see the bright colors in your candy or fruits? Do you know that food coloring can cause cancer and other health problems not only in adults, but in children as well?

Everyone loves the bright colors in fruits, candies, juices and packaged foods. They make us believe that the foods will be flavorful. But, have you taken time to find out if the colors are natural, or artificial coloring? Color is added to food to make it look more attractive. Colors trick us into believing the food will be more delicious.

Food coloring is found in everything from candy to salad dressing to flavored. The FDA stands behind the safety of colored products and says that American consumers like the brightly colored foods even though they can be hazardous to your health.

Food Coloring Hazards

Children consume a lot of colored juices, candies and other foods that can cause major health problems. Some of the problems include hyperactivity, attention deficit disorder and childhood obesity.

In adults, some of the problems associated with food color are allergies, cancer, nervousness, agitation, concentration issues, fatigue and nausea. There are also reports that show an association to Hodgkins disease.

There are many different types of food coloring that are used in different food items. Here are some of those food colors and the side effects that they may have.

• Red 3 (Erythrosine) is a  color additive that is related to thyroid tumors.
• are chemicals related to cancer and also may cause genetic problems.
• Red 40 (Allura Red) is found in colorful candies and sweets. This color additive is known to cause allergies. It’s attractive and tasty, but harmful to your health.
• Blue 1 (Brilliant Blue) is an additive that’s found in some dairy products. It has been linked to causing some forms of cancer.
• Blue 2 (Indigo Carmine) is another coloring additive that has been linked to causing brain tumors and other reactions such as nausea, rashes and allergies.
• Citrus Red 2 is often added to fruit products, such as oranges. It keeps them looking fresh and juicier, but has been found to lead to cancer. Studies on rodents have shown it caused tumors in the bladder and other organs. This colorant is found in skins of some Florida oranges.
• Green 3 (Fast Green) is an additive that is known to be linked to carcinogenic, which is very harmful to the body.
• is used in some jellies, canned peas, even cake mixes. It’s known for causing allergic reactions.
• Coloring found in cereals, sweets and jams can be very harmful to your body as they contain FD&C yellow 5 (Tartrazine), which is responsible for asthma attacks and other breathing problems.

Phosphorus - The Age-Accelerating Hidden Ingredient

When you read the label, the first three listings are in regards to serving size, calories, fat, cholesterols, sodium, carbohydrates, and proteins – these are all mandatory on every Nutrition Facts label. Below the compulsory list, you have the list of vitamins and minerals. This record is optional and, instead, may be hidden in the ingredients list in order of abundance, devoid of an accurate quantity. Due to this, many people are not aware that their favourite food may contain high amounts of the age accelerant, phosphorus.

Phosphorus is a known leavening agent. It is popular for its ability to add height to baking products, or “fizz” to carbonated beverages, but it is also a prime culprit in cardiovascular calcification, muscle atrophy, and kidney disease – attainable at a young age by the ingestion of high counts of phosphorous.

Drinking too much soda, or eating too much bread can actually cause premature aging and death, but without a reliable source of understanding how much phosphorus is in the foods we eat, we can be placing ourselves at risk without ever knowing it.

Naturally, your fresh, organic foods are still the healthiest way to go, and a diet rich in vegetables and fruits will certainly help to detoxify a body that is taking in too much phosphorus, but there’s no need to deny yourself all of life’s pleasures. A general rule is that all things are safe in moderation, especially when it comes to carbonated beverages, processed meats and cheeses, baked goods, chocolate, and dairy. When in doubt, a quick search online will provide you with a lot of relevant information.

Colleen Ludgate, Editor,

Merck and Co at a Crossroads with the Next Warfarin Heart Drug

Merck & Co put huge amounts of resources into sponsoring a study of 26,000 heart patients in 32 countries. These people have already had heart attacks or strokes or are in a high-risk category for having heart trouble due to poor blood flow in their lower limbs. Vorapaxar is meant to significantly reduce the occurrence of these repeat heart attacks. Unfortunately, it also raised the potential for serious internal bleeding, particularly in the head. The risks of this drug may actually outweigh the rewards. This is the conclusion from the American College of Cardiology and published in the New England Journal of Medicine.

Vorapaxar, an Alernative to Warfarin?

Vorapaxar for the makers was envisaged as the great (profit-making) alternative to Warfarin. This is the generic version of a drug called Coumadin, the unquestionable market leader cardiologists’ heart drug of choice the World over. Warfarin is a complex and difficult drug to use because getting the dosage quantities just right vital. Overdose and internal bleeding, in the gut or even elsewhere in the body is a possible side effect. Underdose and blood clotting become even more likely. Blood clots of course cause heart attacks.

Vorapaxar and Bleeding Risk

13,000, half of all patients in this latest study continued on their traditional heart medication such as Aspirin plus Warfarin. The other half was treated with tablets of Vorapaxar each day. However, the Merck funded tests were halted for the Vorapaxar patients after abnormally higher numbers of people reported with internal head bleeding. These sufferers had previously had strokes. The control half of the study population continued on as normal.

Vorapaxar and Heart Problems

Three years into the study around 1 in 10 of the Vorapaxar patients had suffered heart problems, either a stroke or a heart attack, or had even died from coronary disease. This result was only marginally better than those in the control group and certainly not a statistically significant result. On the negative side 1 in 25 of patients under the new drug regime suffered moderate or severe internal bleeding, which compared with 1 in 50 for the control group.

The good news for Merck and the patients involved was that 2 out of every three patients gained some measurable benefits from the new drug. So now the company faces the dilemma of whether to request FDA approval for commercial release or to abandon the sunken costs, which are considerable.

The Benefits of Green Tea for Weight Loss

may be the answer for those who are seeking way to get instant weight. Yes, many studies have demonstrated that the extract of green tea can burn high amount of calories from fat although not all of us understand that it actually works in a very unique but safe way.

However, actually green tea can do more than that. This herbal in every possible way has been proven since hundreds years ago as the promoter of healthy body and recently it has been revealed that it plays role as a powerful antioxidant. Many studies have confirmed that green tea extracts can cut down heart issues, lower cholesterol level, boost defenses, fight malignancy, and promote healthy and beautiful skin. It is because green tea has particular substance that is likely associated with the process of skin-cell renewal. It is not surprising that green tea is able to eliminate cancer cells without damaging healthy ones.

Fat Burners in Green Tea

Aside of those beneficial functions of, there are numerous good reasons why people use it for losing weight. Among those reasons is the presence of particular components that are regarded as fat burners. There are several more reasons why the herbal is ideal as losing weight agent. Rather than the majority of supplements and diets, green tea is absolutely more convenient because it is not pricey. You can buy it as a box of tea bags or by pound. In other words, you can purchase it from trusted health food store or online store as easily as possible with reasonable price.

Almost everywhere, you can have nowadays and it is possible to drink it both cold and hot. For example, you can take a cup of hot tea before you go to bed or you can have ice-cold one prior to your afternoon workout. This way, it is very possible to use green tea for weight loss more cheaply and conveniently, as it will help in increasing the rate of your metabolism. Generally, speaking the wonderful advantage of green tea is promoting healthy body. However, there is a very interesting thing about green tea that it contains some caffeine but not too much as it is in coffee. Thus, specifically it means that while you reduce your weight you can feel a little bit more energetic as well.

Lose Weight With Green Tea

There is still good part coming from green tea as losing weight agent. Instead of losing energy for losing fat, the herbal helps you in boosting energy, so that you will be more powerful to do more activities during the day. Interestingly by being more active, your body will have faster metabolism that is good for losing weight. Therefore, we can say that green tea actually helps us in reducing weight is a very safe way. On a regular basis, consuming green tea will help you in returning the body to be more balanced: stronger and healthier. It is very much different from many artificial stimulants and diet pills that it doesn’t have any dangerous side effects. You only need to commit to exercise, to have the tea every day, and to apply good eating habit in order to maintain an ideal weight.

For some people, losing weight may be a great struggle, but the green tea can be a natural and powerful way to give help. However, without changing any bad habit such as being lazy to exercise and being overeating then the tea may not be as helpful as it should be. Actually, the green tea can help you in overcoming those unhealthy habits. Regular intake of green tea every day will make your effort to maintain your ideal weight become easier.

As the bonus, you will have more clarity in your thought processes during your daily activity because green tea is proven to. Therefore, you will not feel hectic when your day is busy. As the result, there will be more tasks that you can accomplish and it means more energy that you can spend.

Antioxidants in Green Tea

Reputedly the actual Chinese have found green tea thousands of years ago and have proven how the herbal works well for them. That is a great clue that you may get similar result too. The facts show that natural green tea contains antioxidants ten times higher than that is common vegetables or fruits. In addition, it is absolutely rich source of a specific type of antioxidant called .

This kind of antioxidant is responsible in protecting our body tissues from damages including vascular disease and blood clot development. Bladder cancer cells get difficulty in spreading if patients consume the right amount of green tea as suggested by the new cancer treatment investigation. From here, you can see that the role of green tea in losing weight is only one among so many other benefits of green tea. Green tea makes your body have better shape and more energy.

Reading Food Labels

What Does “Organic” Mean on Food Labels?

By federal law, if the word “organic” is seen anywhere on a food’s packaging or display materials it must contain at least 70 percent organic ingredients, this also applies to the “мейд with organic” phrase.  “100 Percent Organic” is the wording that reflects a product with absolutely zero chemicals, additive, synthetics, pesticides or genetically engineered substances.

Watch for the logo, or “seal” that says “USDA Organic” inside of a bold green and white circle. When that seal is present it means that the product must contain at least 95 percent organic ingredients. The other five percent can include additives or synthetics if they are on an approved list.

“Natural”

The term “natural” is only a marketing word and is not defined by the government. It could mean whatever the manufacturer wants it to mean. For example Breyers labels its ice cream “all natural,” but it is high in fat and saturated fat.

“Low-Fat”

The term “low-fat” does not mean the same as “non-fat”. Low fat is defined as 3 grams or less of total fat per serving. Low saturated fat means 1 gram or less. Low calorie” means 40 calories or less per serving. Low cholesterol means 20 mg or less of cholesterol and 2 grams or less of saturated fat per serving. Low sodium means 140 mg or less of sodium per serving and “very low sodium” means 35 mg or less. Non-fat means less than .5 grams of fat per serving.

Lean and extra-lean refers to the fat content of meat, poultry and seafood. “Lean” means less than 10 gram of fat and “extra-lean” means less than 5 grams of fat.

“Reduced”

The term “reduced” means that the food contains at least 25% less of an ingredient or calories than the regular product.  The term “light” or “lite” means the food must be reduced in calories by one third or have half the fat or sodium than the regular product. Light could also mean that the bread might have been мейд with white sugar versus brown.

The word “fresh”  means exactly what it seems to. The food has not been frozen, heated or chemically preserved. When “fresh” is used as part of a phrase “fresh frozen” it means that not only has the food been frozen, it might have been blanched, quickly scalded, as well. This process deactivates enzymes in vegetables.

“Free Range”

“Free range” can be used on a label,  per USDA guidelines, as long as outdoor access was мейд available to the bird for an undetermined period each day. This could literally be translated as anything from the cage door being opened for a few minutes to the bird spending 12 hours a day lounging in the sunshine. As far as eggs being “free range”, the has no definition requirements at all.

Also, it’s important to note that just because the USDA has defined a term, it does not necessarily carry with that term a mandatory usage. For instance, “grass-fed” cattle must be fed only mother’s milk (and/or milk replacer which is often medicated) and forage (grass and other greens) during their lifetime. The forage can be grazed or consumed as hay or other stored forage. But the term is only a voluntary requirement. So it is possible for any manufacturer to apply the “grass fed” label with their own definition. It’s also important to note that an animal can be fed grass but still be given dosages of antibiotics and hormones.

The Sunshine State Is not for Big Tobacco

Benny Martin died of lung cancer in 1995 aged 66 after a lifetime of smoking. His wife Mathilde sued R.J.Reynolds Tobacco co. because they sold him the Lucky Strike and Camel cancer sticks. A Florida court in Pensacola upheld the jury’s verdict against the tobacco company and in favor of Benny and awarded him posthumously $3,300,000 in compensation and $25,000,000 in punitive damages. There are a further 8000 lawsuits waiting in the wings against ‘Big Tobacco’. Naturally, R.J.Reynolds appealed and on Monday last the Supreme court refused to even hear their appeal.

Lawyers for the tobacco company wanted the Pensacola verdict overturned on the basis that it was a violation of a due process. Benny Martin’s family only had to prove that he was addicted and that the cigarettes directly caused his illness and wrongful death. By refusing to even hear the company appeal, the Supreme Court is opening the floodgates for many thousands of other dead and dying smokers.

It was the Florida Supreme Court in 2006, that left intact a plaintiffs right in these smoking cases, to use the evidence from previous cases to prove their current claims. While ‘Big Tobacco’ argue that takes away their right to defend themselves in court. In a statement R.J.Reynolds say, “The Florida state courts are engaged in serial due- process violations that threaten the defendants with literally billions of dollars of liability,”. While lawyers for Mrs. Martin state, “Mrs. Martin’s independent evidence proved her husband died as a result of addiction to RJR’s Lucky Strikes and Camels, her husband’s reliance on RJRs and its co-conspirators’ extensive 50-year misinformation campaign, and RJR’s liability for punitive damages,”

At the same time, the Florida Supreme Court handed down the Engle decision. It rejected a $145,000,000 punitive damage suit against Big tobacco and a statewide class action. The court did find the cigarette companies negligent, guilty of selling defective products and also guilty of conspiring to suppress data about the dangers of smoking. So far, this year plaintiffs helped by the Engle decision have won 40 out of 58 further decisions in state court trials. Much to the satisfaction of the Tobacco Products Liability Project that follows these matters. At the federal level, the first 2 ‘post Engle’s trials have gone against Big despite many pre-trial appeals.

Big Tobacco has lost $375,000,000 to these judgements so far and are looking at 75 more trials in the coming year. On the bright side, the tobacco companies are only coughing up money and the current generation of young people continue to smoke and put money into the pockets of the growers and manufacturers. This generation can no longer claim that they do not know of the harmful effects that tobacco can have. So the legal procedures will die a slow lingering death long after the Martins and Engles of this World have passed from memory.

Diabetes News - What Works and What Does Not

The great thing about this modern-day industry is that every now and then, some new study or research pops up.

In two separate studies, it is found that, eating fruits like , and pears will help in lowering the risk of diabetes, while on the other хэнд eating white rice might increase the risk of diabetes. This is based on association only; no proof has yet been discovered.

Before we move further, here is a brief overview of diabetes. Our body produces insulin that breaks down glucose present in the blood, into energy. If you have diabetes, then your body won’t be able to produce or perhaps use . This, loss of ability, will result in increased blood glucose levels causing diabetes.

5 Foods that Will Help You to Prevent Diabetes:

1) Fresh Fruits – As the studies mentioned earlier, fresh fruits are always the best option, when it comes to fight or prevent diabetes. However, certain fruits are high in glucose, so make sure to consult your dietician before starting on fruits intake.

2) – Make salads part of your regular diet. Visit farmers market every now and often and always come up with a new kind of vegetable. Adding fiber in your diet will surely help in fighting diabetes. The regular intake of fiber rich foods, like green vegetables or apple skin etc. will lower blood sugar levels.

3) Drink Water – Drinking enough water everyday can help in preventing diabetes, as the body will be able to manage blood sugar better. So, from now on, stop drinking those and start to replace them with clean drinking water.

4) – You must have heard before, how whole a grain is good for your health, but unless you put it in effect, nothing good will happen. Use the wide range of whole wheat, grains, oats etc. and make it a regular part of your food intake.

5) – This might sound strange to many, but coffee drinking has been connected to reduced risk of diabetes.

Best iPhone Fitness Apps 2012

Looking to lose a little weight or even just get in better shape? You might be considering hiring a personal trainer. While personal trainers can be a great investment, booking one for regular workouts can be a huge financial commitment and many people simply don’t have the resources.

The good news is, if you have a smartphone or tablet PC, you already have all the fitness support and assistance you need, right at your fingertips. Fitness apps for the Iphone, Blackberry, or Android mobile devices can teach you new workout routines, help you design the perfect program and even provide support. The best part? Fitness apps are highly affordable — and some are even free. Try to get a deal like that from a personal trainer!

Here’s a Look at Some of the Affordable iPhone Fitness Apps:

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M-Train

This app bases workouts on their own system — “P.A.S.E.” This stands for power, agility, strength and endurance. The workouts are both unique and fun, while still challenging, and timers and instructions are all included. The workouts can be used as they are, or customized to your liking.

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This handy free app helps you track your food intake and your exercise with extensive and accurate calorie and nutrition trackers. Using this journaling app will help you plan ahead and see where you’ve been so you can either cut back on your calories or increase your exercise. It also tracks data like how much weight you’ve lost to provide an extra boost of motivation.

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Personal Running Trainer

Hoping to get in shape for a big race? Whether you just want to survive a one-mile run or win a marathon, this app can help train you to reach your goals. Once you’ve chosen your program, you will get a workout schedule, complete with coaching and instructions, designed to be audible over your own music selections. The programs are geared to help you slowly build up endurance over time, ensuring that you will not overdo it and injure yourself.

iFitness (Android) / Full Fitness (iPhone)

One of the most popular fitness apps available, this program contains a database with over 230 unique exercises and 100 videos. In addition to being able to customize and add exercises of your own, the program also has several expert-created workout routines, logs, graphs, timers and more – everything you need to support and motivate your efforts.

As an update, iFitness is currently only available for the Android since it was kicked out of the Iphone store due a disagreement between the two companies.  Another company purchased the development behind this app, so you can now get a similar version for the Iphone called Full Fitness.

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Authentic Yoga with Deepak Chopra

Apps are available that go beyond cardio and strength training. With a variety of yoga goals to work towards, including strength, flexibility and balance, and instructional videos to help guide you through the exercises, you can get all the benefits of a yoga class at a gym in the comfort of your own home.  Who knew that Deepak Chopra had any expertise on yoga? :p

More iphone Health Apps:

 

Guest Post from the authors of:  Visit LowFatDietPlan.org for more news, tips and advice to help you stay on your.

3 Tips for a Better Treadmill Workout

When it comes to getting in shape indoor, a treadmill workout is the ideal cardio training approach. Though running outdoor is very convenient, weather conditions and the cold can spell disaster on your training program. In that case, opting for a treadmill workout is the best alternative for shedding pounds and boosting fitness levels. Not only that, treadmills are safe, convenient and help you achieve the consistency you’re always wanted.

As a result, if you’re thinking about staring a treadmill workout program, here are 3 practical tips that can help.

Start With a Warm-Up

The warm-up phase is a critical component to the treadmill workout—and to any other training programs. The main goal behind a warm-up is to get your body prepped for the intense activity ahead by loosening up muscles and joints, improving blood circulation and kick starting the cardiovascular system for the workout. This helps improve performance and fights off premature fatigue and other discomfort and injuries.

As a result, make sure to start out your workout at an easy pace. Start off by walking for 3 minutes, then gradually bring up your running pace and speed for the next 5 minutes. Break into your usual running pace only after feeling well warmed and ready for the high intensity.

Develop Good Form

Proper running form is critical for boosting performance and steering clear of discomforts and injuries. If you think that proper form should only concern the elite athlete, then expect discomfort, premature fatigue and a myriad of injuries such as Achilles tendonitis and runner’s knee. Luckily good treadmill running form principles can be taught and learned. The only condition is that you’ve to put in some conscious effort into the whole process.

To get proper form on the treadmill, do the following:

• Let go of the handrails. Holding on to them for safety doesn’t assist you with the workout. Right on the contrary, doing so compromises proper running mechanics and performance.
• Keep your body in the middle of the treadmill so you can run with a more natural gait.
• Relax your feet, shoulder and fists as you run. To do that, shake out your arms and consciously let go of any tension you feel in the body by breathing deeply into it.
• Keep your body erect, and upright. Never lean forward on the treadmill. Leaning too far forward or too fat back places unwanted stress on your hips and lower back.

Mastering these principles can prove difficult. Yet, as training progresses forward, the new skills will become second nature, thus won’t need to put much thought into the whole process.

Kill Boredom

Most fitness enthusiasts dread the machine for one main reason: Boredom. Boredom can suck the life out of your training program and bring a permanent halt to your aspirations for a better body and health. It’s why it so critical to come up with the best ways of eradicating boredom for good from your workouts. Otherwise be ready for further disappointments and setbacks.

To fight treadmill workout boredom, do the following:

• Updates your iPod with the best and mood-boosting songs. Create a playlist of running songs with upbeat music so you can run to the tempo. This will help you go faster and further while minimizing perceived levels of exertion.
• Peer up with a to provide each with assistance and accountability. Competition can do wonders to your motivation and performance.
• Instead of sticking to the same running pace, opt for interval training or speed-play workouts. According to many studies, interval workouts are ideal for shedding belly fat and boosting fitness and endurance levels.
• Visualize success all the way through. This technique is used by top performers in all walks of life. And it’ll help you put your training program on the fast-track toward achieving the best fitness and performance results.

The machine can help keep in shape the whole year round. Yet, to make the most out of this machine, you need incorporate the above guidelines into your training program as soon as possible. Implementation matters most, not knowledge.

 

About the author

David DACK is a runner and an established author on weight loss, motivation and fitness.

If you want more free tips from David DACK, then go to   and for a limited time you can download his 35-Pages “Weight Loss By Running” eBook for FREE.

If you really want to Lose Weight fast and forever, this is a proven step-by-step technique that can help. You can lose up to 5 pounds each week by just following this simple report. So what are you waiting for? 

 

5 Tips to Start Exercise in the Morning

Whether you’re exercising to or to boost fitness level, the early workout routine is the way to go. A morning workout is the ideal training strategy for boosting metabolism levels and staying charged up—mentally and physically— for the rest of the day. Not only that, over 90 percent of people who work out consistently exercise first thing in the morning. That’s why the odds of achieving your fitness goals are one your side when starting out the day with a workout.

As a result, if you’re looking to get the most out of your morning workouts, here are a few practical tips that can help.

Get the Perfect Sleep

When it comes to feeling energized and ready for the morning workout, sleeping right is the first step. Good quality is vital as the training itself. If you’re well rested after a night’s sleep, your body will perform better both during the exercise and throughout the day. On the other хэнд, bad sleep can spell disaster on your fitness and overall productivity and wellbeing levels.

As a result, make sure to get plenty of sleep during the night. To do that, you need to take conscious control over your sleep schedule. The best way to do so is to readjust you inner clock by setting up a where you get to go to bed and wake up at the same time everyday—even on Sunday. The 11.30 to 7.00 seems to be the most suitable sleep schedule. Nonetheless, no suit fits all. You need to find what works best for you and stick with it. However, the more hours you log in before midnight, the better and high quality sleep you’re going to get.

Get Ready the Night Before

Nothing kills efficiency and productivity and causes mind-numbness more than being in reactive mode. Opting for this way of behaving is a sure of way of suffering from confusion, bewilderment and lack of motivation. Instead, opt for the better approach of planning ahead your actions and watching from far as everything folds down to your liking.

As a result, make sure to lay out your training clothes, running shoes or any other gear you mind vital in the clear before you go to bed at night. Doing so will boost your and help you log in more time on the workout. Furthermore, doing so will take much of the guess-work out of the training, thus leave you with enough mental space to фокус on the workout itself.

Start the Morning with Water

Dehydration can spell disaster on your training program. And the chances of suffering from it in the early morning—especially after 7 or 8 hours of sleep—are high. Exercising on a dehydrated body causes discomforts, muscle cramping and spikier heart rates, thus leading to dizziness, light-headedness, and premature fatigue. In fact, severe dehydration leads to serious health troubles, even death.

As a result, make sure to get plenty of water first thing in the morning. Shoot for at least 2 glasses of water as soon you wake up and always keep a water bottle near the bed. In addition, keep your body well hydrated throughout the workout, and instantly refill your fluid tanks afterwards.

About the author

There’s An iPhone App For That!

Notice I did not say diet. The word diet is defined as “restricting oneself to small amounts or special kinds of food in order to lose weight.”  Anything that is restrictive is fraught with frustration, despair and ultimately, failure. Research indicates that over 90% of dieters will regain their weight loss within three years. However, those who make strategic lifestyle changes will eventually lose more weight and keep it off.

In truth, with proper guidelines, you can learn to lose weight and still eat virtually anything you want. The has a wealth of information on how to reduce your caloric intake, create realistic portion sizes and plan meals that include fruits, vegetables, whole grains and low-fat food choices. There are also a variety of printable, calorie calculators and meal planners and a many for your phone, which can help get you started.

The first step is to establish your personal goals for weight loss. Be realistic. If you have more than 20 pounds to lose, set mini goals: “I will lose one dress size by New Year’s.”  Before beginning, it is also important to acknowledge that the habits that caused this weight gain must be changed and this will not happen overnight. Reward yourself with each mini-goal you achieve. A manicure, a new golf club or tickets to a concert can be real motivators.

However, avoid food rewards and remember that after the first week (where you may lose close to five pounds due to water weight), expect to lose just one-two pounds a week, or ten pounds a month. The closer you get to your optimal weight, the harder it will be to shed the pounds. (If you fall into the category of obese, or have an underlying health condition, contact your physician before beginning any weight loss plan.)

Five Strategies to Incorporate into Your Daily Routine for a Healthy Lifestyle:

1. Keep Track of What You Eat:

The best way to actualize your daily food intake is to write it down. There are many printable food journals, which include tallies for the empty calories found in beverages, condiments, salad dressings and toppings. Write down everything you eat and drink. Most journals have a section for notes; if you find yourself craving certain foods, or you strayed from your plan, write down the circumstances surrounding the incident. You will be surprised to see what you learn about your eating habits.

2. Break Your Bad Habits:

A healthy lifestyle includes three meals and a minimum of two snacks per day. Skipping meals or eating on the run leads to bad choices; fast foods that contain more carbohydrates, fats and sodium than the same foods prepared at home. While preparing dinner, sip from a tall glass of water, or herbal tea. This will decrease your urge to snack. Also, keep a bag of cleaned and peeled vegetables or fruits on хэнд, to munch as you cook. They’ll fill you up, without piling on the calories. If you work late, prepare multiple meals in advance and freeze them in proportioned containers; it’s a fast and healthy alternative to frozen foods.

3. Draw a Picture:

Visualize what a; divide the dish in quarters, fill one half with fresh or cooked fruits and vegetables, one-quarter with three ounces of a lean protein (beef, chicken, pork or turkey) and one-quarter with one half cup of pasta, rice, bread or potato. To approximate a serving size, draw a comparison to common a household item: a three ounce steak or chop is the size of a deck of cards or a bar of soap and has 160 calories; three ounces of skinless chicken breast has 128 ounces.

A portion of fish should equal the size of a checkbook; three ounces of broiled tilapia has just 82 calories. Other cues: one half cup of rice or pasta is the size of a tennis ball; a serving of vegetables should be equal to the size of a baseball. A slice of bread (80 calories) and six ounces of fruit juice (90 calories) are all considered a serving size.

4. Get Up and Move:

Cutting down on portions is just one part of weight loss. Adding 30-45 minutes of moderate exercise, three times a week will burn 300 additional calories a day. Most effective forms of exercise can be done right in your own neighborhood, without joining a gym. Walking and running can be done in your local park, school or shopping mall. Add ten minutes of to your routine for a loss of an additional 100 calories. When weather permits, park your car at the end of parking lot, to add extra steps to your day.

5. Drink Plenty of Water:

The average person should consume more than one-half gallon (eight cups) of water daily. While caffeine free and contain water, it is generally recommended that half of your daily fluid intake come from water. Consuming a glass of water before and with each meal will help to achieve a feeling of fullness and aid in digestion. Those participating in a fitness routine should also drink water before, during and after exercise.

Once you decide incorporate these changes, don’t procrastinate. There will always be occasions that will require you to make good choices. Weddings, holidays, business trips and stressful situations may result in temporary setbacks. Don’t allow them to snowball into abandonment of your weight loss plan. Acknowledge the slip-up and move on.

Wake up and begin making smart choices the very next day. Walk an additional 10 minutes, avoid trigger foods, trade the buttered bagel (approximately 400 calories) for a low-calorie English muffin with pumpkin butter (135 calories), and the turkey sandwich for a sensible salad. In other words, immediately refocus on your long-term goal – to become slimmer and healthier.

Wii Sports, Tai Chi and Dancing: Nursing Homes Aren't Boring!

The advantage of residential care homes over independent living is that residents are very rarely lonely. Even if their own friends and family can’t make a visit, another resident, a nurse or a carer is always on хэнд for a chat.

Many homes employ an activities co-ordinator who will arrange for all manner of entertainment to take place at the home or for carefully planned excursions to gardens, shopping centres and to see shows. If you thought it was all bingo, then think again.

These days, if it’s not Wii Sports, it might be a or a that gets the residents up on their feet. Perhaps a quiz or a sing-a-long will help them recall events from the past. Even is used to help perk up some people.

It’s not just being entertained that keeps the residents happy, it’s being treated like a human being, with respect. Most carers will refer to residents as mister or misses, unless requested otherwise. They will ask them what they would like to wear, so they have some choices in their daily routine.

Top 5 Health Apps for the iPhone | Smartphone 2012

Health is wealth,  or so goes the saying!  Good health is of utmost importance if you want to continue enjoying the benefits this life offers us. You cannot live a salubrious life if you have bad habits that are contrary to a health living style.  When it comes to living healthily, some people  just don’t know the right approach.

Many of us simply don’t know the right path to follow in order to stay healthy!  For this reason, we can all use a little help or guidance in staying on the path to health.

These days, having access to healthcare still varies depending on which country in which you live.  However, if you have an app on your mobile phones (be it android, iPhone and others), everything will become much easier for you to do either a check on your healthy status or to keep your health on track by following daily guides and tips from it.

Checking your health status, getting the right suggestion for the food you are supposed to be taking in, and checking the level of your weight in order to avoid obesity and other related problems even before having an encounter with the doctor will go a long way in making you live longer than to be waiting for the doctor’s appointment!

In this article, I present to you the top five apps that can help you live a life free of fear of death and any other negative things that can happen due to poor health.

Since most of us have started shifting our attention to the mobile world where access to health information becomes increasingly available, it’s one of the reasons why programmers keep churning out new health apps each day!  However, sifting through the litany of apps available can be a daunting task.

Below are the top five mobile apps that can help you in staying on top form with the фокус of preventing rather than treating illness.style="font-size: small;">/>

Lose It!

Lose It! is one of the best and coolest iPhone apps which is good for nothing except health. Lose it was used by Apple in an ad to show people the potential of the App store. It is a nice and powerful piece of software that can make a very positive impact on how you live your life especially if you are very much concerned about your weight. Lose It, helps track calories that you input into your body. The systems works smartly as you input the data of your food intake while the tool helps you lose weight. In addition, it can show you some of the nutritional benefits of all the foods you are eating and some other things.

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WebMD Mobile

WebMD Mobile is another tool that you can use to protect and keep yourself healthy. WebMD is like a normal doctor.  You can call it Smartphone doctor!  Why?  The reason is the functions of the app, you can diagnose yourself without the help of any doctor, you can get drug prescription and some other things that pertains to healthy living right from your mobile phone screen. It has vast library of many medical information on everything from common diseases to the severe ones.  Of course, this app is not a substitute for an actual doctor.

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iTreadmill

I wondered when some group of people spent hours at a gym without anything to show for it. Why are they doing this? Many people don’t that the best exercise you can get is not at a gym but the personal one you do by yourself. You can just get up from your sleep, put on a pair of shoes, and start walking or jogging around in your building or somewhere around your home or you can even go farther to other places in your vicinity.

However, the funny thing is that, this app will keep track of all the records of your walking activity. By the end of the day, it will combine all the data and provide you with useful information on the amount of calories you are able to burn and some other things. It is a health pedometer app for your healthy living.

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iFitness

Having money to hire a personal trainer to teach you exactly how to exercise better can be very expensive.   Nevertheless, with iFitness, you have the perfect coach in your palm showing you how to go about it. If you want to improve your gym performance, this app is the right choice for you to use. It has many video exercises on its database that you can watch to know how to better train and become better by exercising safely.

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style="font-size: small;">Pocket First Aid & CPRstyle="font-size: small;">/>

This app is cool and informative when it comes to  emergency health issues. It can show you how to deal with situations such as choking, lacerations, and bites without the need to visit the doctor for treatment.

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style="font-size: small;">DrinkFit

Though, this app is not free like the others except style="font-size: small;">Pocket First Aid & CPR, I can bet you will get more than you paid for it when you download this app to your iPhone device. It’s worth the price placed on it. When checking caloric intake becomes a big task for you, this app will help you by telling you the real facts about a particular product. If you love to drink beer, soft drinks and other hard alcoholic beverages, this app is the top notch app you need to check the total amounts of calories in each item you consume.

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Olawale Daniel is a technology blogger who writes blog posts that teaches people on the simpler Search Engine Optimization technique that can bring awesome results. He also shares latest seo and blogging tips on his, Techatlast.

Apps and Technology for the Disabled

In the past, technology for the differently-abled centered around and Braille keyboards. As mobile technology has grown, so have the options for those who need more assistance. Today, and other can be loaded with to help those with disabilities access the services and technologies they need. While mobility and the ability to read are still important for the disabled, technology can help people become more independent and interact more easily with the world.

Making Mobile Technology Easier

How does mobile technology and touchscreen capability work for someone who has a impairment? Up until recently, not very well. These individuals had to rely on Braille or other touch-based keypads to simply access their mobile technology.

Medical researchers and technology gurus have changed this with the introduction of voice-driven applications that allow those with vision impairments to use touch-based technology. For example, programs like Slide Rule, developed by the , give vision impaired users audio feedback when they touch the screen, allowing them to independently find applications and use a touchscreen mobile device as easily as a sighted person would.

Making Life Easier

Sometimes, apps designed for disabled individuals offer ways to make life just a little easier. For example, a free iPhone app called utilizes the iPhone’s GPS system to help those who need disabled parking spaces find one near their current location. The app also allows you to leave notes for other travelers if you find a spot that is not currently listed. If you come to a space that’s occupied by someone who’s ineligble to park there, you can report them using the app.

SoundAMP Life for the iPhone

The iPhone also offers the SoundAMP Life. This free app for the iTouch, turns the iPhone into a listening device. Using the phone’s ear buds, someone who is hearing impaired can set it up to amplify the sounds around them, and discretely continue listening to their friend or the speaker at a lecture. The app can be customized to adjust for varying levels of hearing loss.

Not all of the technological changes have been apps or software.  reports that some simple changes have мейд life much easier for individuals with disabilities. For instance, Гугл has a vision impaired research scientist on its team who’s developed accessibility tools in Android mobile devices that allow addresses and contact information to be read to the user when running Гугл Maps.

Hands-Free Technology on the Rise

Some people need help using modern technology without the use of their hands. They can see perfectly well, but they have and can’t use a mouse, touchscreen or keyboard. Technological advances are helping these individuals too. Take the Eye-Pro GS Eyegaze, for instance; this three-year-old system allows the user to move the cursor using just her eyes. Blinking or staring at the icon performs the same function as clicking a mouse.

For those living with a disability, technology is making life easier on an almost daily basis. As researchers continue to develop apps and hardware to make modern technology accessible for all, those who can utilize these benefits are going to continue finding new options available for them to access the latest technological breakthroughs, all while continuing to strive to live independently in spite of their disabilities.

 

Lack of Sleep Is Hazardous to Your Health

Often underestimated, getting a really is a crucial part of maintaining your overall health and wellbeing. The amount of sleep that you require differs from person to person, but any adult who thinks that they need less than 7 or 8 hours of quality sleep each night is fooling themselves.

Of course, there are times when we are obligated to burn the candle at both ends and coffee or can help us through these tough times, but to regularly lack quality sleep can actually be very detrimental to our health, both mentally and physically. Plus, regular consumption of high levels of caffeine can actually have an adverse effect on our concentration levels and can also have very negative effects on our health as well.

Sleep Deprivation

class="note">In 2004, the British television station Channel 4, aired a Big Brother-like reality TV show called “Shattered” in which participants were deprived of sleep, without stimulants, for up to a week at a time.

In their exhausted states the contestants were set a number of challenges including watching paint dry, viewing video footage of other people yawning and memory tasks, and the person who managed to stay awake longest was awarded a prize of ?100,000, which is approximately $150,000 US dollars.

Health Risks Associated with Insomnia

The show came under attack from a number of expert bodies including The British Association for Counselling and Psychotherapy as being “dangerous and exploitative” after participants suffered memory loss, slurred speech and even hallucinations. Fortunately, none of these effects were permanent or did any lasting damages.  None the less the show highlights the importance of sleep and its effects on your waking life.

class="note">One of the reasons why sleep is so important is that it is vital to the immune system.

When we sleep, other processes in our bodies slow down – food digestion, and breathing for example – and the body puts its energy towards other things instead, particularly into repairing any damage to the body and to fighting infections. This is the reason why we feel tired and need to stay in bed when we have the ‘flu or other illnesses – it’s our body’s way of telling us that it needs time to rest and repair! Sleep also allows regeneration of vital cells and proteins. Without good quality, regular sleep, wounds take longer to heal, infections take longer to clear and our skin looks dull and lackluster.

How Sleep Affects Your Mood?

Peter Tripp, an American radio DJ who once attempted the world record for going the longest time without sleep, developed a radical personality change which including mood swings and bouts with depression. Although this is an extreme, people who regularly achieve good quality sleep have more get-up-and-go, are happier and more active. They also cope with stress much better, and since stress is a common reason why people can’t sleep well, it’s clear that stress avoidance and good sleep go хэнд in хэнд.

class="note">People who, too.

It has been estimated that up to 100,000 crashes happen per year in the US killing 1,500 people and injuring 71,000.  Sleeping and driving can definitely be a terrible, that we do not recommend.

As one can tell, Sleep is something that we need, not just a luxury!  If we do not get the daily dosage that we need daily we will not only be fully energized and be able to reach our max potential on a daily basis.

Cole Watts writes on behalf of one of the largest online suppliers of medical equipment for the home including lift chairs,  , and stair lifts.

Running and Heart Attacks--Can Running Kill You?

If you’re looking to improve your cardiovascular power and prevent heart-related problems, then running is your best training approach. Not only that, running sheds more pounds than other training programs, thus help you get the body of your dreams. In addition, many studies emphasized the important of regular exercise in keeping high blood pressure levels at bay, reducing stress level, improving sex drive and boosting mood and fitness status.

Still, many health nuts believe in the existence of a link between running and heart problems. In fact, most people assume that running is hazardous and may actually be a killer. This fear is well fed by the tragic deaths of marathoners while or after racing.

Therefore, to get the right facts, let’s take a look at what the scientists are actually saying about the subject.

Running, Death, and Scientific Evidence

In a study published by the New England Journal of Medicine, the researchers analyzed data pertaining to more than 10.9 million races running either marathons or half-marathon between 2000 and 2010. The main finding of the study was that there was no clear-cut evidence that proved that running did lead to a higher rate risk of heart attack. In fact, the researchers concluded that the chances of heart problems can be even lower for marathoners over people engaging in low-intensity exercise.

Another study has come to similar results. According to a Toronto study published by the British Medical Journal, the risk of a heart attack for a marathon runner is 1 death per 126,000 runners. That’s very low and inconclusive.

In reality, running adds years to your life and enhance health fitness levels. A famous study conducted by the American Journal of Clinical Nutrition concluded that running and other types of intense workout program have been shown to decrease the likelihood of heart-related problems by more than 50 percent. Not only that, regular runners have fewer strokes, suffered from less high blood pressure and diabetes, and able to ward off osteoporosis and other serious health aliments.

Prevention Is Better Than a Cure

Still, taking the right precautions is the way to go is you’re looking to get the most out your training while steering clear of heart trouble. The matter of fact is that the chances of suffering heart attacks are high if you have the disease running in your family or leading an unhealthy lifestyle.

As a result, make sure to follow these preventative measures when thinking about engaging in vigorous running exercise.

• Limit your mileage. The more you run, the better you get. But there is a limit. Running for more than 40 miles per week won’t help you achieve much progress. Instead, make sure to take ample recovery or cross-train.
• Assess your family tree. Runners with already or underlying heart problems run a higher risk of suffering form cardiac arrest. Therefore, make sure to examine your family tree for any heart attack or abrupt deaths in relatives younger than 60. Just to be sure, go to your doctor and get a resting electrocardiogram (ECG) or an echocardiogram exam to look for any irregularities or dormant problem.
• Exercise within your fitness level. Overdoing the exercise may not lead to a heart attack, but if you’re better off exercising within your fitness level. The high impact nature of running can leave you injured and burned out. Therefore, it’s wiser to take a safer approach by starting slowly, gradually building the intensity and taking ample recovery.

lang="en-US">The rule of thumb is to always do your best and keep a keen eye on the way you felt both during and after exercise. And any sign of trouble should be properly addressed.

lang="en-US">About the author

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Silly Diet Myths That You Still Might Be Falling For

As you go about your fat loss diet plan that aims to help you shed those last few pesky pounds while helping to enhance your overall level of health, you have to take caution with all the information that you come across.

Some people come to believe rather silly myths that significantly hold them back from seeing the results that they deserve.

If you’re someone who is looking to maximize your results, you won’t want to miss the following. If you currently believe any of these diet myths, it’s time to set the record straight for yourself once and for all so that you aren’t faltering in your progress.

Diet Myth #1: Anything You Eat Before Bed Converts Straight To Body Fat

The first myth that never seems to die out is the myth that eating before bed automatically spells weight gain.

To help see the light with this myth, ask yourself whether the body stops functioning at 10pm? Obviously it doesn’t – your body is carrying out processes regardless of the hour, whether it’s digestion based processes, cell regeneration based processes, or simply making sure that your heart keeps beating.

Each of these tasks is going to require fuel for energy, therefore your calorie burn doesn’t stop when the clock strikes 10.  While you definitely don’t want to sit down to a high-calorie feast minutes before you go to bed, a light snack does not mean you’ll pack on the pounds.

Just make sure to include it in your total daily calorie target and you’ll be on track to great results.  It’s only when the foods you eat before bed put you way above your calorie target that problems will occur.

Diet Myth #2: Eating Carbs And Fats Together Causes Rapid Weight Gain

Second, another diet myth that seems to be spread around quite frequently is that eating fats and carbs together will lead to fast weight gain.  Again, this isn’t the case.

While you will have to balance both out and make sure that you aren’t overeating in calories, eating both these nutrients at the same meal isn’t going to cause fat gain itself.  In fact, adding some healthy fats to the carbohydrates you eat can reduce the blood spike you experience, so this can help you maintain more stable blood sugar levels and keep hunger down.

Just be sure to choose healthy forms of carbs and fats and you’re fine having them together in the same meal. They really aren’t enemies.

Diet Myth #3: Certain Foods Have ‘Negative’ Calories

Moving along, the third diet myth that you must make sure that you take into account is the myth that certain foods have ‘negative’ calories.

Some people come to believe that some foods cause the body to burn off more calories chewing them than what they provide.

While some foods that are so low in calories may come close (celery and cucumbers would be a good example), you’ll never net a negative calorie balance.

Any food that you eat will contribute some degree of calorie value to your diet, but this does vary widely based on the food in question.

Fruits and vegetables tend to have the lowest calorie values since these foods are composed of so much water.

Diet Myth #4: Skipping Food Before And After Exercise Makes You Burn Fat Faster

The fourth diet myth to note is the myth that skipping eating before and after your workout session is a great way to guarantee your fat loss success.

Again, not so.  Think about it this way.  What time period in the day does your body need the most energy?

Obviously right before and after your workout session. So would it make any sense to avoid eating at this point? Don’t you think you might just do more harm than good by doing so?

The fact of the matter is that whether or not you lose body fat comes down to your total calorie balance at the end of the day, not when you create a calorie deficit.

You’re far better off fueling your hard-working body before and after your workout and cutting back on food at later points during the day as necessary to create the calorie deficit you need.

Do this and you’ll see far greater overall results.  Doing a workout with no food inside you is a fast recipe for less than optimal performance – not to mention the fact you may even to start to feel faint and light-headed.

Diet Myth #5: You Must Eat The Exact Same Number Of Calories Each And Every Day

The final diet myth that you need to make sure that you’re aware of is the myth that you must consume the exact same number of calories each and every day.  Far too many people get caught up in this myth because they figure that by doing so, they can guarantee they see the fastest rate of weight loss possible.

While it is true that you do want to keep your calories down low enough on a day-to-day basis, the odd higher calorie day added into the mix is a very smart diet strategy.

When you use a very low-calorie diet for days and days on end, the metabolism does tend to slow down and this can cause a stall in progress.

By boosting your calorie intake up for a day, you send a strong signal to the body that it can speed up again, and this can jump-start your fat loss results.

If you’re ever facing a weight loss plateau, this is one very great way to get past it.  A high calorie day can often do more good than most people realize.

Reasons Why Weightlifting Will Help Your Bad Back

I suffered from back pain for years, I know how it feels. My posture was bad, my shoulders were slumped. Benign activities like cooking in the kitchen would cause my back to ache. Walking and standing for a prolonged amount of time would cause pain. It was incredibly frustrating and depressing. I feared I was destined to suffer from aggravating back ache for the rest of my life. However, since commencing a weight training program, my back problems began to dissipate. My posture dramatically improved within a year, my spine was now well-supported and my posture was naturally upright and aligned. Was this pure coincidence? Absolutely not.

Weak Muscle and Back Pain

Weak muscles equal back pain. Your spinal support will be weak if your core muscles are weak, a spine surrounded by weak, under-developed muscles will lead to postural problems and back pain. The core muscles (абс, erector spinae, glutes, lower back, and hips) stabilise the whole body and most importantly, the spine. For instance, strong glutes act as a buffer and take pressure off the lower back. The erector spinae muscles support the spine and promote good posture.

A well-balanced and functional weight training protocol will alleviate back pain, improve your posture and strengthen the muscles which support your spine.

Executing weight lifting exercises with strict and correct form is vitally important, bad form will exacerbate your back problems. You need to understand correct form and practice the exercise before introducing weights. There is a simple rule when weight training – stop when you feel pain, listen to your body.

Should You Use a Weight Lifting Belt?

I would advise against using a weight lifting belt, a belt will promote bad form and give you a false sense of security. We want to strengthen our core muscles, not rely on a belt. The Transverse Abdominis (TVA) is our ‘weight lifting belt’, it wraps around the spine and protects it.

The best exercises for strengthening your core and your body in general are the basic compound exercises. Multi-joint movements are functional and apply to the real-world. Here is a list of compound exercises: pull ups,,,,,, and. These exercises will work the whole body and enable you to develop a well-balanced physique.

Daily activity like standing and walking requires muscle contractions, strengthening your muscles, tendons and ligaments will take strain off your spine and foster a naturally upright posture (your ears, shoulders, hips, knees, and ankles should be aligned for healthy posture), enabling you to complete your daily activity without niggling pain.

Raise Your Metabolic Rate

Weight training will also help you lose fat by burning calories and raising your , thus you will be burning calories when out of the gym. Excess weight will place undue stress on the spine, losing weight will therefore relieve pressure from the spine.