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July 2012

Benefits of Exercise on Your Skeletal System

Benefits of Exercise on Your Skeletal System

By Kya Grace

The skeletal system serves as the supporting framework of your body that consists of bones, their associated cartilages and the joints. All of them collectively provide support and protect your body. Your skeletal system is also responsible for producing blood cells and storage of essential minerals. Keeping your skeletal system functioning properly is crucial in maintaining your overall health. Following a regular and proper exercise regimen will go a long way in keeping your skeletal muscles rejuvenated and keeping you healthy.

Increased Bone Density
Being active strengthens your skeletal system. Inactivity will lead to the loss of bone density. This results in fragile bones that are susceptible to injury. Incorporating proper exercise into your daily regime injects life into your bones and makes you stronger from inside. Therefore, the likelihood of your breaking a bone from a slight fall or suffering from osteoporosis is reduced significantly.

Growth of Bones
Exercises aid in the growth and development of bones. This is so very important for adolescents, who are still in their growing phase. Weight bearing exercises are proven to be more effective in this regard as they make you work against gravity. But you should always keep in mind that weight bearing exercises work only on the portion that is being exercised upon. For example, if you exercise your arms repetitively, you will stimulate the bones in your arms only. The bones in the legs will not be affected by this. Non – Weight bearing or non – impact exercises like cycling, aerobics or swimming do not have an impact in stimulating bone growth.

Improved Posture
Following a regular and correct exercise regimen is vital in maintaining your body posture and proper skeletal alignment. Certain postural exercises are more effective in this regard. With the attainment of better posture and optimum balance, your risks of suffering from musculoskeletal problems are brought down by a notable margin. Postural exercises help the body to learn to distribute the asymmetric forces evenly and thus aid in avoiding strains or even head aches.

Improved Joints
Joints assist you to move around in a more flexible manner, helping you to manoeuver around your daily activities with much ease. Exercise helps you to maintain your joints in sound health and cut downs the chances of any degenerative joint disease. It also prevents diseases like osteoarthritis to set in. Exercise also helps in strengthening and toning your muscles around your knee, which in turn gives you the maximum elasticity of your muscles even as you age. It also helps in proper lubrication of your joints by making the synovial fluid more lubricated. Exercise leads to much happier joints and in turn, a happier you.

Soft Tissue Support
Soft tissues exist around the bones of your body. These soft tissues provide protection to your bones by absorbing the shock from any sudden fall. Thus, by acting as shock absorbers, they prevent any damage or fracture to the bone. Exercising regularly renders more protection to your skeletal system by strengthening the soft tissues around the bones.

About the Author: If you want to sign up for Personal Trainer Boot Camps Bronte or join Bootcamp, visit Sydney Bootcamps.

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Get to Know Korean Food

Get to Know Korean Food

By Lawrence J. Reaves

If you are thinking about going out to a Korean eatery, go to Korea, or just try to cook your own at home, read on for an introduction to Korean cuisine.

One of the things that makes Korean food stand out from others is that it has many different side dishes that are served during the meal. You can have up to 12 side dishes during the main meal, but usually for most meals there are 4-5 side dishes. If you are eating at a Korean restaurant, your side dishes are going to come out before your main meal in little bowls. These side dishes might be vegetables, meat, seafood and other things. All Korean dishes are served at once, so you will not see separate courses as with a Western dinner.

As with Chinese food, rice is the foundation of every meal in Korea. Every once in a while, noodles are used in place of the rice. However, most of the time, you will have rice with your Korean meal. Each person at the table usually has his own soup or stew dish, too. Usually, these side dishes and also the main dish, will be served in a family style in the center of the table. Occasionally, a big stew will replace the big dish and it will be served family style in the center of the table.

Koreans have become experts in food preservation over many thousands of years. Most of the side dishes in Korea will be salted, pickled and fermented. Many of them will be very spicy. Kimchi is the famous spicy cabbage of Korea, and it has more than 100 varieties, all with different vegetable combinations. Most stews and soups in Korea are served to you very hot, but some of the side dishes might be cold or served at room temperature.

Korea is on a peninsula, so naturally there is an abundance of seafood served there. Meat also has grown in popularity in recent years. The spices and sauces you see the most in Korea are chili pepper paste, sesame oil, soybean paste, garlic, ginger and also scallions. You will find that most Korean cuisine is full of strong flavors and is very spicy and bold.

However, if you are not a big fan of spicy food, all is not lost in Korean cuisine. It is possible to modify dishes in Korea so that they do not include chili peppers. Even a very spicy dish, such as Takoritang can be changed so that it is not nearly as spicy. Most people think that Korean food is special because it is so spicy and because of the peppers, but you can still enjoy very tasty food without all of the spices.

Most Korean dishes – including the meat and chicken – is cut up into small pieces. You will not need to use a knife as with Western style meals. Koreans also are very good at using chopsticks as in China. If the pieces of meat are too big or the fish is served whole, you can split it up with your chopsticks. Many dishes in Korea are braised or marinated, so the meat is very soft. Usually, food in Korea is consumed with chopsticks made of stainless steel.

Remember that the cuisine in Korea has been affected by its geographic location on a peninsula, as well as its climate. It has very hot summers and cold winters. Korea is also very close to China and Japan, so those cuisines have had a large influence as well. Also, traders in Europe brought many influences to Korea, such as chili peppers which were brought here from Portugal in the 1600s.

About the Author: Lawrence Reaves writes for Hamilton Beach, a kitchen appliance company that offers a selection of products including rice cookers and food processors. For information on these products visit this site here.

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Why It’s Harder For Women to Lose Weight

Why It’s Harder For Women to Lose Weight

By Yuri Elkaim

It has been my experience that, in general, women are at a distinct disadvantage when compared to men when it comes to obesity and their ability to lose weight.

There are a couple of reasons that can help explain this phenomenon.

First, women generally have smaller body sizes, and, as a result, their energy expenditures have been shown to be less than that of men performing the same activities.

For example, according the American College of Sports Medicine, an 85-kg male running 10 kilometers in 45 minutes would expend 917 calories. However, A 55-kg female running the same distance in the same time would expend only 593 calories!

The lower energy output is primarily due to the fact that women have a smaller body mass than men.

Women are also at a disadvantage because they tend to have less fat-free mass than men. Since fat-free mass (or muscle mass) is responsible for fueling our metabolism, the average daily metabolic rates (ADMR) for women will therefore be less than that of men of the same ages and body sizes.

The average basal metabolic rate (BMR) for men is considered to be 38 kcal/m2/h while it is only 35 kcal/m2/h for women. BMR is the minimum number of calories your body needs to sustain life in a resting state.

It can be looked at as being the amount of energy (measured in calories) expended by the body to remain in bed asleep all day! Amazingly, your BMR can be responsible for burning up to 70% of your total calories on a daily basis, but this figure varies due to different factors such as lean body mass, gender, age, genetics, and your activity level.

Your BMR is the largest factor in determining overall metabolic rate and how many calories you need to maintain, lose or gain weight.

According to exercise physiologists William McArdle and Frank Katch, the average maintenance level (BMR) for women in the United States is 2000-2100 calories per day and the average for men is 2700-2900 calories per day.

Since men have a higher BMR than women, therefore, they will in turn have a higher ADMR (average daily metabolic rate). The fact that women are in many cases smaller than men and that their ADMRs tend to be lower than that of men makes the weight loss process more difficult for women than for men.

The differences between men and women such as increased muscle mass and BMR are mainly hormonally caused. Prior to puberty, men and women are physiologically similar; it is the presence of either testosterone or estrogen that leads to physiological changes. Increased testosterone leads to an increase in muscle mass whereas estrogen leads to an increase in fat deposits. With exercise, women increase their levels of testosterone, thereby increasing their muscle mass and BMR.

Here’s a simple formula you can use to figure out your basal metabolic rate. It’s known as “Katch-McArdle formula” and it’s a helpful tool because it calculates BMR based on lean body weight (it’s more accurate than other formulas that simply look at body weight).

If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula takes into account lean mass and therefore is more accurate than a formula based on total body weight. Since this formula accounts for lean body mass (LBM), this single formula applies equally to both men and women.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

You are female
You weigh 120 lbs. (54.5 kg)
Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)
Your lean mass is 96 lbs. (43.6 kg)
Your BMR = 370 + (21.6 X 43.6) = 1312 calories

Now that you know your BMR would you like to know how many calories you’re “actually” burning on a daily basis? This is referred to as your Total Daily Energy Expenditure (TDEE).

To determine your TDEE from BMR, you simply multiply your BMR by the following activity multiplier that most suits you:

Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Your BMR is 1312
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1312 = 2033 calories

It has to be said that I’m not huge fan of counting calories so if you want to lose weight without tediously counting calories then here are few things you can do to increase your basal metabolic rate to allow your body to burn more fat even while you’re asleep!

1.Resistance train – a minimum of 3 times per week is recommended. Use your body weight or dumbbells but make sure it gets done.

2.Interval cardio train – studies have shown that high-intensity cardio can raise your metabolic rate for up to 24 hours post-exercise. Interval training allows you to work at a greater intensity while saving you tremendous amounts of time versus low-intensity, long, boring cardio.

3.Drink 2-3 cups of green tea each day – green tea has been shown to increase BMR by increasing your body’s temperature. It is a safe thermogenic aid that also contains tremendous amounts of antioxidants.

4.Eat more raw foods – raw living foods are rich in enzymes. These enzymes are essential for every single metabolic reaction in your body. The more enzymes you can acquire from food, the less stress you impose on your digestive system, the more energy you’ll feel, and the more you increase your metabolic fat-burning engine!


American College of Sports Medicine. (1995). ACSM’s guidelines for exercise testing and prescription (5th ed. pp. 53-54, 62-64). Baltimore: Williams & Wilkins.

McArdle, W. D., Katch, F. I., & Katch, V. L. (1996). Exercise physiology: Energy, nutrition, and human performance (4th ed.; pp. 151-152, 408-411, 541-542). Baltimore: Williams & Wilkins.

About the Author: Fitness Expert, Yuri Elkaim helps millions of busy health conscious individuals lose fat while sculpting lean muscle with just 3 short enjoyable workouts a week. Watch his new You Tube Video for a terrific metabolism-boosting circuit training workout! And as a special bonus, you'll receive a FREE special offer to receive one of Yuri’s FREE Fitter U™ fat-burning workouts to help you create a fit body

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How to be Gluten Free and Have Your Pasta Too

How to be Gluten Free and Have Your Pasta Too

By Arthur Bryan

Wouldn’t it be great if you could make homemade pasta with your pasta maker that was gluten free? One of the very first things I hear those diagnosed with celiac disease lament is the inability to enjoy so many of their favorite foods. If you’ve been diagnosed with celiac, then you understand. Our culture, as diverse as it is, relies heavily on wheat for many of the foods we consume on a daily basis. It’s difficult to even count the number of products that contain wheat in one form or another. One of the most popular of these foods is pasta. But don’t despair; there is hope in sight.

In recent years, as celiac disease became more widely diagnosed, an entire industry sprouted up around alternatives to foods traditionally produced with wheat. Take a moment to look around the next time you walk the isles of your grocery store. Notice the growing number of foods advertised as “gluten free.” From gluten free bread to beer, creative businesses and individuals continue to develop and discover new recipes and methods of producing traditional foods gluten free.

For millions of households across the country and around the world pasta is a staple. Unfortunately for those with celiac disease, pasta is also based largely on wheat. Much the same as other food manufacturers, traditional pasta makers continue to develop alternatives for their customers who must conform to a gluten free diet. By getting creative with ingredients such as cornstarch, corn flour, rice flour, and even potato flour, pasta makers deliver a full range of gluten free products. Try performing a search for “gluten free pasta” with your favorite search engine. You will find many of your favorite pastas available for purchase. Often times a variety of options will be available for one specific type of pasta. One such example is lasagna noodles. Different pasta makers use different ingredients and proportions in an attempt to closely match the gluten free version of their product to that of their traditional wheat pastas. Just be sure to read the reviews posted by others as to the texture and taste of the pastas. This helps you to avoid products that might be considered gummy or chewy.

So what do you do if you enjoy the flavor and texture of homemade pasta? There’s nothing quite like using your own pasta maker to prepare fresh noodles right before dinner. Look no further. As with store bought gluten free pasta, now you can find a number of recipes online for fresh gluten free pasta. The following recipe is for basic linguine. Enjoy!


- 2/3 cup (2.5oz) corn flour

- 1/2 cup (2.5oz) quinoa flour

- 1/2 cup (2.125oz) potato starch

- 2 tsp xanthan gum

- 1 tsp guar gum

- 1 tsp fine sea salt

- 2 large eggs

- 4 egg yolks from large eggs


Sift the corn and quinoa flours together with the potato starch in a large bowl. Next add the xanthan gum, guar gum, and salt. Mix all of the ingredients with a fork to combine. Then pour the dry ingredients into the bowl of a stand mixer. Next add the eggs and egg yolks to the bowl. Run the stand mixer with a paddle mixer on medium speed for about three minutes. When the dough is ready it will be firm, but still pliable. Next run the dough through your pasta maker or flatten it out by hand. It is thin enough if the dough begins to break. You can cut the pasta into any shape you like.

Add the pasta to salted boiling water to cook. Cooking time for the pasta is about four to five minutes for fettuccine, three to four minutes for spaghetti, and five to six minutes for ravioli. You will want to taste the pasta once it rises to the surface of the water. Be careful not to overcook it, as gluten free pasta will turn into a big blob of mush if it is overcooked. So make sure to keep your eye on the pot!

About the Author: Learn more about preparing your own gluten free pasta with your homemade pasta maker by visiting

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Finding the Right Equipment Will Bring Success in Fitness

Finding the Right Equipment Will Bring Success in Fitness

By Penny Lane

Whenever anyone gets the bug to improve their overall health; they immediately set out to find the quickest and easiest route to health and happiness. However, this road is sometimes marred by not having the right machines to exercise on so people are now looking for gym fitness equipment that they can set up in their own space. Workout equipment is available online from many different sources, and some outlets will sell second hand machines to keep prices extra low. This makes it much easier for the enthusiast of course, so try taking a look to see what is on offer.

The most popular pieces must surely be treadmills or variants of this great machine. The cheaper end of the market will have ones that go at different speeds, but those which are offered on the top end will have so much more to offer. Not only will they have all kinds of monitors on them, they will also have the ability to tilt the bed of the machine so that the user has to work harder. Of course, some of these machines are meant for professional premises so are really too big for the average home, however, those with garage space may well want to opt for something like this so that they can get real serious about what they are trying to achieve.

It is quite easy to pick up a few pieces, or even one, to start off the collection, and this should form the basis of the collection. Be careful that it will do what it is supposed to since a machine which is not suitable for the toning up or weight loss desired will soon start gathering dust.

For men and women these days too, getting a fine physique with muscles toned to perfection is what they are after. This will need free weights or a Nautilus style machine so that all the muscle groups can be worked on. Very often, many people will concentrate on the shoulders and chest, leaving the areas below the waist to themselves, however, this will be an unbalanced effect so be careful of this. In fact, people also concentrate on muscle groups only too so do not really get the benefit of feeling great too. To get to this point, people should also get some cardio in so that their lung capacity expands which will also help the heart in time. Being able to fill out a shirt may all be very well, but being able to run for a few meters is also handy when trying to hail a cab or catch a bus!

Lastly, remember that getting fitter starts with the first step and does not stop ever. Doing a little every day and then doing more once this feels comfortable is probably the best advice anyone could give. Getting on to the great machines that are around today will also change up the pace a little and stop the enthusiast from getting bored with the whole thing.

About the Author: Penny Lane recently checked out gym fitness equipment to fill her home gym. She looked on the internet for workout equipment to stock her home gym.

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The Silent Killer: Metabolic Syndrome

The Silent Killer: Metabolic Syndrome

By Varsha Rathod, M.D.

Do you have a family history of Diabetes? Do you have un-wanted pounds to lose? Is your Cholesterol high? Do you know your insulin level? Answers to these questions can help identify patients at risk for Syndrome X. Syndrome X is not a particular illness, but is a precursor to developing diabetes. Syndrome X (Metabolic Syndrome) is described as the silent killer because it is something that can sneak up on you over the years if you do not take a pro-active approach to your health. Having Syndrome X puts you at a greater risk for developing hypertension, heart disease, fatty liver, immune system dysfunction, cancer, stroke, polycystic ovarian disease, female endocrine disorders, and low testosterone in men.

The 4 Warning Signs:

1. Obesity (esp. in the abdomen)

2. High Blood Pressure

3. High Triglycerides & Cholesterol (low HDL & high LDL)

4. Insulin Resistance (high baseline levels of insulin and abnormally high insulin levels following a meal)

Obesity, high blood pressure, and high triglycerides are commonly cited by people as areas of concern. However, many forget to monitor the most silent sign: insulin resistance!

What Role Does Insulin Play?

Insulin is a chemical messenger for cells. It permits cells to use glucose (sugar) for energy. Insulin helps control the metabolism of fats and carbohydrates. Insulin is like a “key,” opening the door to the cell and allowing glucose to enter. Genetics, certain medical conditions, medications, being overweight, or inactivity can all cause your cells to alter to the point where the “key” no longer fits. When this happens, insulin is no longer allowed to open the door to the cell and is called insulin resistance. If there is no glucose in the cell, the body has a difficult time metabolizing fats and carbohydrates.

Your brain cells interpret this lack of glucose as starvation. The brain signals that you are still hungry because glucose is not allowed to enter the cell. Therefore, you eat more to satisfy your “hunger.” This process becomes a vicious cycle and worsens obesity.

How Do You Know You Have Syndrome X?

Syndrome X can be established by analyzing:insulin blood test for both fasting and two hours after a meal; fasting glucose level; fasting lipid profile; a body composition analysis; waist circumference, and family history. I recommend monitoring these blood tests yearly to help identify warning signs. I also recommend periodically monitoring and recording your blood pressure.


Type II Diabetes can be looked at as a disease of lifestyle. It usually begins after age 30 and is exacerbated by signs of Syndrome X. Syndrome X can manifest by certain lifestyle habits such as inactivity, smoking, excessive drinking, and a diet rich in starches (corn, rice, bread, potatoes) and fats. The most important point to remember is that excess insulin begins to harm the body before you develop obesity or diabetes. It is at this stage, that intervention is most effective to help prevent diabetes. Through diet, exercise, supplements, and managing hormone imbalances, treatment and prevention can be achieved. For more information please call the office concerning our approach to treating Diabetes and Syndrome X. —Varsha Rathod, M.D.

About the Author: About the Author: Dr. Varsha Rathod is a Board Certified Rheumatologist and Internist. Preventive Medicine has focused on a combination of traditional and holistic medicine since 1967. For more information about alternative solutions, visit or call 314-997-5403.

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Can Rheumatoid Arthritis Kill You?

Can Rheumatoid Arthritis Kill You?

By Nathan Wei

Here is an email question I received recently…

“I have been in search of a very important question, can you die from RA? It is listed on a death certificate of a person I know that did not have an autopsy and there were no doctors present when this person died. The person had RA but I am not convinced that this is true and heard you can NOT die from RA alone. I would appreciate any information you could offer.”

Actually, this is a very interesting question because it brings up an important issue.

Rheumatoid arthritis (RA) is the most common form of inflammatory arthritis, affecting more than 2 million Americans. It is a systemic autoimmune disease that can affect virtually any organ system.

What is not appreciated by many people, including physicians, is that RA has been associated with a significant mortality risk.

It has been estimated from a number of studies that uncontrolled or poorly controlled RA can shorten life span by ten to fifteen years. Despite the many treatment advances made in recent years, early mortality from rheumatoid arthritis remains a significant concern.

So why is that?

The answer lies in the chronic inflammation caused by the RA. The inflammation sets up an autoimmune situation that is perpetually turned on. Essentially there is no “off-switch.”

Elegant studies done by Dr. Gerald Weissman and colleagues at the New York University School of Medicine implicate chronic gingival inflammation as the underlying trigger.

In any event, this chronic inflammation leads to early atherosclerotic cardiovascular disease. Heart attacks and strokes are the end result. While this affects all patients, the effect seems to be most pronounced in women.

Some investigations have provided evidence that aggressive intervention with disease modifying anti-rheumatic drugs (DMARDS) and biologic agents may reverse the tendency to early heart attack and stroke.

Another cause of early death can be lung involvement leading to fibrosis and destruction of lung tissue.

Early crippling and disability is rarely seen nowadays. However, in the past, this too was a significant cause of early death.

Rheumatoid vasculitis is a devastating complication of RA. This problem occurs as a result of inflammation of blood vessel walls. The inflammation causes closure of blood vessels to major organs and that obviously can cause major problems. Immunosuppressive therapy has had mixed results as far as resolution of the problem. Occasionally, high dose steroids and biologics have been used with some modicum of success.

This discussion would not be complete without a mention of early death related to treatment. Non-steroidal anti-inflammatory drugs (NSAIDS) used to treat pain and inflammation can cause stomach ulcers, gastrointestinal bleeding, as well as liver and kidney damage.

Disease-modifying drugs such as methotrexate used to slow disease progression may also present problems. And biologic therapies, even though they have revolutionized our approach to RA, because of their profound effects on the immune system, can also cause complications leading to death.

Nonetheless, when RA is treated appropriately, the benefits of therapy.

About the Author: Nathan Wei, MD FACP FACR is a board-certified rheumatologist and nationally known arthritis authority and expert. For more info: Arthritis Treatment and Arthritis Treatment Center

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Low Carb Diet Increases Heart Disease Risk In Women, Study



In a study involving more than 43,000 Swedish women, new research suggests that low carb diets may not be the safest way to lose weight. According to a report published in BMJ, high protein-low carbohydrate diets increase heart disease and stroke risk in women.

An international team of scientists led by Pagona Lagiou from the University of Athens Medical School designed a study which sought to study the long-term effects of low carbohydrate diets coupled with high protein intake on cardiovascular health. To find the answer, Lagiou's team analyzed the diets of 43,396 Swedish women between the ages of 30 to 49 years to learn what effect their diets would have on cardiovascular health.

The study required researchers to follow the women for 15.7 years whom from the outset provided scientists with facts about their dietary intake, physical activity and other lifestyle variables via self-questionnaire.

During the course of the study, 1270 cardiovascular disease incidents were reported. In terms of particular cardiovascular event this breaks down to:

  • 703 ischemic heart disease incidents
  • 294 ischemic stroke incidents
  • 70 hemorrhagic stroke incidents
  • 121 subarachnid hemorrahagic stroke incidents
  • 82 peripheral arterial disease incidents

These incidents were more common among women who consumed low amounts of carbohydrates but large amounts protein. According to Lagiou "a 20 g decrease in daily carbohydrate intake and a 5 g increase in daily protein intake would correspond to a 5% increase in the overall risk of cardiovascular disease."


Can High Protein Diets Really Harm Your Heart?

The outcomes of the Swedish study have significant implications for weight loss diets. Each year the United States spends billions of dollars on weight loss foods and fad diets. Diets are popular because people believe them to be among the surest ways to lose weight. Yet God never intended for things to be easy, to reach a goal we must put Him first and to appreciate that He wants us to take care of our health, unfortunately many diets are unsafe and pose long term dangers to the body.

A variety of studies show a relationship between red meat and increased cardiovascular risk. Lagiou rightly pointed to results of the Women's Health Study which found high protein diets were associated with cardiovascular disease.

In that study, which involved 84136 women of ages comparable to those of the Swedish study, Harvard University scientist Dr. Adam Bernstein and his colleagues noted 2210 incidents of nonfatal heart infarctions and 952 coronary heart disease fatalities during 26 years of patient follow up.

According to those researchers, higher intakes of red meat, and high-fat dairy products were significantly associated with increased risk of coronary heart disease. Bernstein's team went on to recommend a shift to other sources of dietary protein in order to reduce heart disease risk.

Lagiou's team says that low carbohydrate high protein diets have statistically harmful effects on the body. But they also caution that "one has to take into account differences in the sources of proteins in various populations, as well as the nature of carbohydrates consumed."

It's also important to keep in mind that some research contradicts Lagiou's findings. For example, the Swedish team noted that results of the Nurse's Health Study found no association between increased incidence of ischemic heart disease in women and consumption of low carbohydrate high protein and fat diet.

 Based on their findings, Lagiou and colleagues reached the following conclusion regarding the Swedish cohort study: "Our results do not answer questions concerning possible beneficial short term effects of low carbohydrate or high protein diets in the control of body weight or insulin resistance. Instead, they draw attention to the potential for considerable adverse effects on cardiovascular health of these diets when they are used on a regular basis, without consideration of the nature of carbohydrates (complex versus refined) or the source of proteins (plant versus animal)."

In other words, differences between protein sources i.e. plant versus animal and complex versus simple sugars may yield different cardiovascular disease risk outcomes.


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Article Sources 

Lagiou P, Sandin S, Lof M, Trichopoulos D, Adami HO, & Weiderpass E (2012). Low carbohydrate-high protein diet and incidence of cardiovascular diseases in Swedish women: prospective cohort study. BMJ (Clinical research ed.), 344 PMID: 22735105

Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, & Willett WC (2010). Major dietary protein sources and risk of coronary heart disease in women. Circulation, 122 (9), 876-83 PMID: 20713902 

Halton TL, Willett WC, Liu S, Manson JE, Albert CM, Rexrode K, & Hu FB (2006). Low-carbohydrate-diet score and the risk of coronary heart disease in women. The New England journal of medicine, 355 (19), 1991-2002 PMID: 17093250


"Low Carb Diet Increases Heart Disease Risk In Women, Study" copyright © 2012 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Prevent Cancer by Eating Berries

Prevent Cancer by Eating Berries

By Yuri Elkaim

It has been well established that a diet high in fruits and vegetables is helpful in preventing many diseases including cancer.

What has also been feverishly investigated is the effects of berries on the body. Some researchers have studied the health benefit of specific berries while others have focused on isolating the health-promoting bioactive compounds that give berries their claim to fame.

Some of the known cancer-preventive agents present in berries include vitamins A, C, and E and folic acid; calcium and selenium; beta-carotene, alpha-carotene, and lutein; phytosterols such as beta-sitosterol and stigmasterol; triterpene esters; and phenolic molecules such as anthocyanins, flavonols, proanthocyanidins, ellagitannins, and phenolic acids. Berries contain high levels of a diverse range of phytochemicals, most of which are phenolic molecules.

If you’re not familiar with the majority of these compounds then don’t worry. They are all more or less different types of antioxidants. That berries exhibit potent antioxidative properties is widely accepted, but their biological properties extend beyond antioxidation.

In fact, berries also exhibit anti-inflammatory properties, are able to inhibit cell proliferation, modulate cell cycle arrest, and induce apoptosis (programmed cell death) in cancer cells with little or no negative effects in normal cells.

These traits make berries an awesome addition to any health-minded diet.

For example, a 2006 study in the Journal of Agricultural and Food Chemistry showed that blackberry, black raspberry, blueberry, cranberry, red raspberry, and strawberry extracts inhibit the growth of human oral, breast, colon, and prostate cancer cells.

In 2006, the journal Nutrition and Cancer published a 6-month cancer-preventive pilot study that was conducted by administering 32g or 45g (female and male, respectively) of freeze dried black raspberry powder (BRB) to patients with Barrett’s esophagus (BE), a pre-cancerous esophageal condition.

BE’s importance lies in the fact that it confers a 30-40-fold increased risk for the development of esophageal adenocarcinoma, a rapidly increasing and extremely deadly form of cancer. At the time of the publication, interim findings from 10 patients with BE supported the finding that daily consumption of BRB promoted reductions in two markers of oxidative stress.

So it goes without saying that berries are a blessing. As a rule of thumb, any food (or berry) that has a deep colourful hue will most likely be a high source of antioxidants. The key is to incorporate a wide variety of different colours in order to benefit from all their respective antioxidant properties.

Add berries to your smoothies, to your morning cereal and salads, or enjoy them on their own. Here’s a berry-licious recipe to get your taste buds started:

Berry Fusion Breakfast

½ cup each of blueberries, raspberries, strawberries, blackberries
¼ cup goji berries, soaked (optional)
4 tbsp shredded dried coconut
1 cup rice or nut milk of choice

•combine berries in a bowl, sprinkle coconut overtop, and top with milk.

Nutrition Expert, Yuri Elkaim and his groundbreaking book, Eating for Energy, have helped thousands of people in over 80 countries regain control of their health and weight. Watch his new You Tube Video and discover a delicious GREEN smoothie recipe that will keep you energized and nourished. For more on his revolutionary healthy eating book visit

About the Author: Nutrition Expert, Yuri Elkaim and his groundbreaking book, Eating for Energy, have helped thousands of people in over 80 countries regain control of their health and weight. Watch his new You Tube Video and discover a delicious GREEN smoothie recipe that will keep you energized and nourished. For more on his revolutionary healthy eating book visit

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The Many Benefits of Foam Rolling Exercises

The Many Benefits of Foam Rolling Exercises

By Bethany Thomas

The use of foam rollers amongst health enthusiasts and athletes has grown over the years. As more and more people are continuously discovering the many health benefits of foam rolling exercises, it is expected we will see a lot more of these foam rollers in gyms, parks, homes and just about anywhere as long as exercise exists.

What is a foam roller?
A foam roller is a tubular piece of foam utilized to offer a soothing stretch and a kneading massage to the body. Its basic principle is to use the body's weight to provide pressure while rolling over the foam. Foam rollers are effective in taking out pain, tightness and tissue adhesions. In addition, they also supply a unique way of stretching and various balancing exercises for the athlete.

Foam rollers can be bought in various colors, styles and designs. They also come in different sizes and densities to facilitate better exercise routines for the whole body. You can find foam rollers that are smooth, ridged or with knobs to provide a deeper and more effective massage. They can be used by both men and women of all ages.

Foam Rolling Exercises to Achieve Optimum Athletic Performance
The benefits of using the different foam rolling exercises promote the body's overall muscular and physical ability. It will make and keep you at your top condition as you prepare for any athletic or sport tournament.

Benefits of Foam Rolling Exercises
With foam rollers, you can choose to exercise every body tissue that needs kneading or gliding. You have power over the specific areas because you use your own weight to provide pressure as you roll over the foam. Focusing on your problematic areas will ease and alleviate pain brought about by too much or from lack of exercise.

-Foam rollers are perfect for stretching. Stretching is when you pull or lengthen your body parts. Foam rollers can target even the parts that are impossible or hard to stretch like the outer thighs. As an individual ages, the joints and the muscles lose elasticity and flexibility. Therefore, a restricted range of motion may develop. This occurrence will make simple daily activities difficult. Stretching can eliminate the tightening of the muscles and the joints and provide a good exercise to lessen muscle tension, augment energy and blood circulation, improve muscle coordination and boosts the joints' range of motion.

-Foam Rolling Exercises help in the body's rehabilitation especially after an injury. It provides a higher potential of eliminating injury or acquiring further injury while recuperating. Moreover, it also alleviates pain, soreness and muscle tension while breaking down scar tissues or myofascial adhesions. Scar tissue buildups as the muscles in the body incur injuries from our day-to-day activities including workouts and training programs. Myofascial adhesions are painful and in most cases, you don't know that you have them. These adhesions restrict your movements and reduce your ability to carry out muscle activities to the optimum level.

-Foam rolling exercises are a recommended way of warming up or cooling down before or after a strength training or any workout program to reduce adhesions and muscle injuries. It also increases the ability of the muscles to recover easily and quickly.

-Foam rolling can also provide an invigorating deep tissue massage. It relaxes the muscles after training or workout. Foam rolling exercises can effortlessly target every part of the body that needs stretching. These muscles include the calves, illiotibial bands, hamstrings, gluteal muscles and the quadriceps. Foam rollers also promote optimal lengthening and range of motion to the spine and its surrounding muscles and tissues.

Foam rollers are Effective Therapeutic Tools
Foam rollers improve blood circulation in the muscles, tissues, skin, tendons, fascia and the ligaments. By allowing a good flow of blood to these vital areas, a perfect amount of nutrients and oxygen can nourish these parts to protect and offer rejuvenation and treatment. The excretion of waste from the different cellular and tissue levels will also provide higher chances of eliminating muscle and joint illness and injuries. Exercises with the use of foam rollers can also provide soft tissue therapies in a short span of time.

Foam rollers are efficient pain killing tools to reduce stiffness of the knees, hips and the spinal joints. Many result to acupuncture, surgical procedures, chiropractic adjustments and other medical or homeopathic treatments to treat pain caused by adhesions and inflexibility. It is time to let them know that a simple, inexpensive way is through the regular use of an efficient therapeutic tool - a foam roller!

About the Author: B Thomas is an avid exerciser and also a Beachbody coach who has discovered the amazing benefits of adding foam rolling stretches and exercises to her daily exercise routine. For more information on the benefits of foam rolling exercises go to

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