POST-BABY WEIGHT GAIN CAN RAISE THE RISK OF DIABETES IN NEXT PREGNANCY

(Health.com) -- Women who gain weight after giving birth for the first time dramatically increase their risk of developing pregnancy-related diabetes during their second pregnancy, a new study suggests.
Compared with women of similar height who maintain their weight, a 5-foot-4 woman who gains roughly 12 to 17 pounds after giving birth more than doubles her odds of developing diabetes during her second pregnancy, the study found. If she gains 18 pounds or more, she more than triples her odds.
(The study used body mass index, a ratio of height to weight, so problematic weight gain will vary according to a woman's height.)
Diabetes diagnosed during pregnancy, known as gestational diabetes, is influenced by hormonal changes and normal weight gain and usually goes away after the baby is born.
It can lead to birth complications, however, and it also increases a woman's risk of developing type 2 diabetes later in life. In addition, it makes the baby more prone to diabetes and obesity as he grows up.
Health.com: Signs and symptoms of type 2 diabetes
The findings underscore how important it is for women to lose their baby weight and keep postpartum weight gain to a minimum, the researchers say. This applies especially to those who are overweight or obese at the start of their first pregnancy.
The overweight women in the study who lost weight post-birth substantially lowered their risk of gestational diabetes compared with those who maintained their weight.
"We acknowledge that this is not an easy thing to do," says the lead author of the study, Samantha F. Ehrlich, a researcher at Kaiser Permanente, in Oakland, California. "It's quite common for women to gain weight."
The study, which appears in the June issue of the journal Obstetrics & Gynecology, included 22,351 ethnically diverse women who were members of the Kaiser Permanente health plan in Northern California. The overall rate of gestational diabetes during the women's first pregnancy was 4.6%, and during the second it was 5.2%.

Less than 10% of the women in the study lost weight between pregnancies, which isn't surprising given the new stresses and responsibilities that come with a newborn.

DIET AND FITNESS TIPS TO HELP YOU SLEEP

Ever heard someone say "I don't require a lot of sleep"? Well, they should want to get as much as they can. As for those who want to get more, check out this article to help you get the sleep you most deserve.

  While some slip between the sheets and easily fall into a sound slumber, many of us fail to get enough of those coveted zzz's. According to the Centers for Disease Control and Prevention (CDC), 30 percent of American workers—about 40.6 million of us—average no more than six hours of sleep a day. The recommended amount of sleep is about seven to nine hours per night, according to the National Sleep Foundation, which says that any less than that is linked to increased risk of diabetes, heart problems, depression, and substance abuse. Lack of sleep can also increase appetite and the risk for future weight gain or obesity.
In fact, the findings of two small, unpublished studies presented at a recent meeting of the American Academy of Sleep Medicine suggest that sleep deprivation could affect diet by increasing a preference for less healthy food and by dampening decision-making ability—especially in the face of fatty, caloric options.
Despite these serious consequences, why do so many Americans skimp on sleep? Many of us stay up (or out) late to socialize with friends, watch ball games, or catch up on favorite TV shows. But we also sleep less to meet important work deadlines or family obligations such as caring for our family members. (Incidentally, on the morning I had planned to submit this article, our 10-year-old climbed into our bed at 4 a.m. after a bad dream; since I couldn't fall back asleep, I used that "bonus time" to edit this blog post and catch up on other work!)
Before you shell out a portion of the billions of dollars Americans are expected to spend this year on pills, drinks, or medical devices that promise slumber, consider a few do-it-yourself remedies. Along with prioritizing your sleep and keeping your bedroom cool and distraction-free, make time to eat well and stay active, both key to helping you get the sleep you need. Toward that end, here are some of my "Stressipes"—food, fitness, and lifestyle strategies—to help you get back on track. If your problems persist, see your physician or a health professional.
• Be active. Exercise not only keeps your muscles, bones, and heart strong, but it may help you sleep. A recent article published in the Journal of Physiotherapy concluded that participating in an exercise training program had moderately positive effects on sleep quality in middle-aged and older adults. Althea Zanecosky, a fellow dietician of Lafayette Hill, Penn., credits her good sleep to frequent morning and after-dinner walks. Robin Plotkin, another dietician from Dallas, Tex., agrees that exercise is key to her sleeping success. "If I don't exercise for several days, I find it takes me longer to fall asleep," she says. Because the post-exercise body needs a few hours to cool down—and a cool body sleeps better—it's best to be active earlier in the day.
• Say yes to carbs. A steady dose of carbohydrate-rich foods can energize you by day, and hit your sweet spot by night. Tryptophan, an amino acid found in eggs, chickpeas, and turkey creates serotonin, a neurotransmitter that helps you settle down. It's the carbohydrate, however, that carries tryptophan to the brain to work its magic. Aim for half of your daily calories to come from carbohydrates, and choose mainly oatmeal and other whole grains, fruits, vegetables (including potatoes), legumes, and low-fat dairy foods. (Keep dinners and bedtime snacks small, since large, late meals can adversely affect sleep.)
• Be careful with caffeine. A stimulant of the central nervous system, caffeine is known to delay sleepiness and cause sleep disturbances. It also inhibits some sleep-promoting hormones. Because caffeine stays in the body for several hours, it's wise to abstain at least several hours before you hit the sack.
• Nix the nightcap. Alcohol seems to encourage excess food intake. And while it may also help you fall asleep, studies suggest it promotes a restless sleep and increases daytime fatigue. Current dietary guidelines allow for one drink a day for women, and two for men (one drink equals 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of distilled spirits). But if it's a good sleep you're after, drink earlier in the day (that is, if your boss lets you!) or rethink that drink altogether.

-Article by Elsa Zeid of Zeid Health Communications.

SPICES WITH SUPER HEALING POWERS

Spices do more than jazz up the taste of food -- they can also contribute significant health benefits. Here are a couple good ones for you.

Cinnamon

Cinnamon is a nutritional powerhouse, with antioxidant properties that keep cells safe from oxidative stress and dangerous free radicals. Antioxidants help fight such diseases as cancer, Alzheimer's, diabetes, and Parkinson's.

What's more, cinnamon is a powerful weapon against cardiovascular problems. Cinnamon helps the hormone insulin work better, which reduces blood sugar levels. That's great news for the one in ten North Americans with type 2 diabetes and the millions more with prediabetes. Keeping blood sugar low can help treat diabetes or even stop it before it starts.

Cinnamon may also help prevent Alzheimer's. A study in 2011 found that an extract from cinnamon bark inhibited the formation of amyloid plaques in mice with Alzheimer's. It even helped restore cognitive levels and correct movement problems in the animals.

How much: Cinnamon's health benefits make it worth adding to your daily diet -- and cinnamon's sweet, warming flavor makes it easy. Aim for a quarter to half a teaspoon most days of the week.

Serving suggestions: Sprinkle a little on fresh fruit, a steaming bowl of oatmeal, or a scoop of peanut butter, or add to fish, chicken, or lamb dishes -- especially with cumin and chili powder -- for a Middle Eastern slant on your normal fare. No time to cook? Sprinkle some cinnamon on your morning coffee or tea for a nice antioxidant boost.

Tip: You know that stuff in your cinnamon jar? It's probably cassia, not cinnamon. True cinnamon, often labeled "Ceylon cinnamon," has higher levels of antioxidants, so seek it out if you can.

Thyme

It's hard to imagine continental cuisine without the aromatic addition of thyme. But its antimicrobial properties are what get researchers excited.

If you've used Listerine or a similar mouthwash -- or even some green household cleaners -- chances are it contained thymol, a volatile oil component of thyme. A 2004 study showed that thyme oil was able to decontaminate lettuce with Shigella, a particularly nasty type of food poisoning, and other studies suggest it's also effective against staph and E. coli.

Thyme is also a good digestion aid, helping to reduce gas and other discomfort, says Duke's Beth Reardon, and it's good for the scalp and hair.

How much: Use a teaspoon of fresh thyme or quarter to half a teaspoon of dried thyme about three times a week.

Serving suggestions: Thyme is sort of the savory version of cinnamon -- you can pretty much put it on anything. It's great with chicken, fish, and root vegetables. It also goes well with lemon, including in summery cocktails.

Tip: Fresh thyme should keep about a week in your refrigerator's vegetable drawer, especially if wrapped in a damp paper towel inside an open plastic bag.

Ginger

Ginger has been used in both ancient and modern medicine for its stomach-settling properties. In a series of human and animal studies, ginger has been shown to help quiet nausea, speed food through the digestive tract, and protect against gastric ulcers.

Small studies have also shown that ginger can help with pain, including menstrual cramps, muscle pain, and migraines. Ginger is also a powerful COX inhibitor, Reardon says, so it's a great choice for anyone with osteoarthritis or other chronic inflammatory conditions.

It's best to check with your doctor before ingesting large quantities of ginger, though, since it can cause heartburn and gas, worsening of gallstone issues -- and it may interact with some medications, including warfarin.

How much: If your doctor approves it, it's best to use ginger daily.

Serving suggestions: Ginger's strong, bright taste is an essential component of most Asian and Indian cooking. Try a pinch of ginger in milky black tea, along with cinnamon and cardamom, for a heady chai-like beverage, or dice it and add to a zesty Thai soup. It's also great in baked goods, from gingerbread to gingersnaps. Try adding chunks of candied ginger to pear or apple muffins for an extra zing.

Tip: Like turmeric, it's best if you can use fresh ginger instead of powdered. If the big-name supermarket near you doesn't stock fresh ginger, try an Asian market

YOGA VS WEIGHT TRAINING

It's the great debate among men and women alike. Is it better to strengthen and tone your muscles from head to toe hoisting dumbbells, heaving barbells, and relying on other types of weight-training machines? Or, is it wiser to build a better body trying to master a series of yoga poses? Even though both types of exercise are great for getting in shape, if you only have room for one in your life, here's a quick goal-specific way to decide which may be best for you:

Goal: Body Awareness and Coordination
Winner: Yoga
Although there are a variety of weight-training exercises you can do that are more dynamic — and specific pieces of equipment, such askettlebells and medicine balls, which offer certain exercises that can improve how well your muscles work with one another — for the most part, most weight-training moves are linear in motion. That means they only teach your body to work—or have your muscles raise or lower a weight — in one specific direction.

However, most yoga moves train your body to work through a variety of directions that relate to the movements you do in everyday life. In addition, having to hold some yoga poses for minutes at a time helps your body establish a greater mind-muscle connection to boot.

Goal: Fat loss
Winner: Weight training (if you do it right)
You may break a sweat with yoga, but it's not as effective as a fat-burning cardiovascular workout and it's not as effective when compared to circuit training with free weights. Depending on what style of yoga you use (more passive or active), the average person can expect to burn between 100 and 550 (or more) calories an hour. Circuit training, on the other hand, burns an average of 10 calories a minute, raising the bar to at least 600 calories an hour.

Goal: Convenience
Winner: Yoga
In order to weight train, you obviously need weights. But with yoga, if you already know how to perform poses (called asanas), you have 24/7 access to the most efficient piece of equipment you can own — yourself. That's because most yoga positions use nothing more than your own bodyweight as resistance, allowing you to exercise anywhere, at any time.

Goal: Save Money
Winner: Depends entirely on you
Yoga may require little equipment, but how serious you are about yoga or weight training can affect what type of a beating your wallet might take. There are a variety of accessories that can add to your yoga practice, including mats, blocks, straps, wedges, clothing — even yoga socks! And that's not including the classes, DVDs and personal instruction you may need to stay motivated. 

On the other hand, most people assume that investing in free weights is always a costly venture. However, that tab can vary, depending on whether you need to join a gym or how much equipment you need to buy for your home. To perform hundreds of exercises, the average person only needs to invest in a pair of adjustable dumbbells (which can range from thereasonable to the expensive) and a simple weight bench — so keep it simple if you want to save a buck.

Goal: Flexibility
Winner: Yoga
The problem with many weight-training exercises is that they tend to tighten muscles as they strengthen them. That's not anything that can't be rectified with a few stretches after your workout routine, but that means you'll have to spend time stretching when you're most likely ready to leave the gym. In contrast, many yoga moves strengthen and stretch muscles simultaneously, giving you a two-for-one, time-saving workout every time. These same postures can also improve your mobility by bringing fluid back into stiffening joints while helping to loosen up any taut ligaments that might be holding you back.

Goal: Staying safe (less risk of injury)
Winner: Depends
While it's true that yoga's slow, graceful movements can be less jarring on your joints than training with weights, certain intermediate or advanced yoga poses could place you at an equal risk of injury if your body isn't ready to perform them.

Yoga's tranquil demeanor can also cause some exercisers to let their guard down and assume they can't get hurt, even though it's still possible to overstretch and strain your muscles if you're not careful. The best way to lower your risk of injury in either activity is simple: Warm up your muscles first, use proper form with every exercise or pose, and above all else, don't push your body beyond what it's capable of doing in an effort to see faster results.

Goal: Muscle Strengthening
Winner: Weight training
Your muscles only become stronger when they're challenged beyond their limits to lift or handle heavier amounts of weight than they're used to. Since your bodyweight is the only resistance that's typically used in yoga, your muscles are limited to how much they can grow. What can make matters worse is that as you lose weight from performing regular exercise, your body becomes lighter, which means when doing yoga you're placing even less resistance on your muscles.

Weight training allows you to choose the right amount of weight to overload your muscles, plus, many exercises allow you to specifically target individual muscles more easily. Yoga poses tend to work several muscles together, making it much harder to isolate specific problem zones.

Goal: Stress Relief
Winner: Yoga and weight training
Although yoga is typically expected to win this category, it's really hard to say which is better generally for every type of person. Meaning, what may relax you and/or clear your mind may not necessarily relax someone else. Also, both yoga and weight training can trigger your pituitary gland to release endorphins — the hormones that cause "runner's high" produce feelings of happiness and well-being — so either activity can help strip away your worries

Article courtesy of MSN.

ARE YOU READY??

How tough are you? Wanna find out? Immortal Dash is coming to Miami, FL in 2013! Don't wait, sign up early and save! Register at www.immortaldash.com.  Like them on facebook @.facebook.com/immortaldash. Even if you're not in Miami. I'm sure they'd appreciate it. They also have a referral bonus. Check them out. It's a great event!

7 TOP HEALTH RISKS FOR WOMEN OVER 40

   The risks leading causes of death in women over 40 are on the increase. If you hope to avoid these leading causes such as cancer, stroke, heart disease, respiratory disease, diabetes, and Alzheimer's disease, you will have to work on the root of the problem. Here's a couple of ways to help do it...



Dieting
You are what you eat. Many American women don't eat the right things. Due to their unbalanced diets, they are subject to diabetes, obesity, high blood pressure, anorexia, heart disease, and other health problems. Also, more women than men exclude nutritious foods in pursuit of a diet that emphasizes calorie or fat restriction.

Caregiver stress
The average caregiver in the U.S. is a woman. Many look after both children and their aging parents. With no time for themselves, they are prone to "caregiver stress syndrome". This is a condition linked to many health woes, including obesity, diabetes, heart disease, high cholesterol, dementia, and back strain. More than 70% of family caregivers show signs of depression. Men, however, are also caregivers. But women tend to have more negative experiences than men.

Lousy sleep or not enough sleep
According to the National Sleep Foundation, women have more trouble falling asleep and get less sleep overall than men. Women also suffer from insomnia, more restless legs syndrome, and sleep disruptions due to menopausal changes. Sleep apnea, which is more common in men, begins increasing in women after age 50; by age 65, it affects 1 in 4 women.

Insufficient sleep doubles the risk of hypertension in women, according to a 2007 study University of Warwick study. This increases the risk of heart disease, diabetes, and obesity.

 

PAY FOR ORGANIC OR NOT?

 





















  To buy organic or not? That is the question. Is having to spend $5 for a single organic bell pepper worth it? Or should you save your money and go for the conventionally grown, non-organic one for $1.


Sometimes going organic is worth it and sometimes it's not. According to MSN, one of the big reasons people purchase organic is to limit their exposure to pesticides. As many of us know, pesticides are used to protect a plant on kill the pests that eat it. However, many of those pesticides can pose health risks to humans and have been linked to skin, eye, and lung irritations, and cancer. 


Ask these questions when deciding whether or not to buy organic:
First: Does the fruit or vegetable contain a lot of pesticides? You can use the Environmental Working Group's 2012 Shoppers Guide to Pesticides in Produce. It ranks the most highly to least highly contaminated produce.

Second: How often am I eating this produce? If you're eating it only occasionally, buy conventional and save the money. But if you eat the produce all of the time, invest in the organic variety.

There are some foods that that you don't need to worry about. Red cabbage is one of those foods. It, along with 14 other produce items have been deemed the lowest in pesticides according to the EWG's Clean 15 list.


From the thousands of studies that have been done, it's a fact that one of the best things you can do is eat more produce, organic or not. 

SERENA WINS 5TH WIMBLEDON

   After spending 2011 not playing tennis due to surgeries and a blood clot in her lung that could have cost her life, not to mention her career, Serena Williams is once again the Wimbledon queen. Winning her 5th title was obviously a great joy, but winning it after what she had gone through made it that much sweeter.

Williams serve was huge with 17 aces and she compiled a lopsided 58-13 in winners against her competition Agnieszka Radwanska of Poland. She dominated the first set 6-1, but Radwanska picked up momentum after a rain delay and won the second set 5-7. Williams regained her composure finishing the third set strongly 6-2 giving her the 5th Wimbledon win of her career.

Radwanska played a pretty good game, but at times seemed overpowered by Williams. Combined with a some errors and there you have it. Radwanska will be ranked #2 in the world and I'm sure we'll be seeing her again in that arena.

Congrats to Serena not only for her Wimbledon win, but for fighting through her own personal tragedies and disappointments to get back to being one of the best there is in the game.

STEP SMART TO GET SLIM FASTER

Got any walkers out there? Want to improve your burn? Check out these steps to help you walk faster and burn more calories.

1.  Keep your gaze focused directly ahead, not down at your feet.

2.  Stand tall, head straight and chin up; avoid leaning forward.

3.  Roll your shoulders back and down, not scrunched up by your ears.

4.  Make a relaxed fist, as though cupping a fragile potato chip.

5.  Tighten your abs, pulling belly button toward spine. 

6.  Bend your arms; naturally swing them forward and back without crossing the center of your body.

7.  With each step, land on your heels and push off with your toes. (Aim for a midfoot strike when running.)

HOT DOG EATING CONTEST WINNER

    Joey Chestnut ate his way to his sixth straight win at the Fourth of July hot dog eating contest at Coney Island. This guy ate 68 hot dogs with buns in 10 minutes. Yes, 68 hot dogs. In winning, he takes home $10,000 and the mustard yellow belt. 68 tied his best ever.

Chestnut only wished he could have eaten more to break the record for the audience and is looking forward to next year already. The 2nd place winner had eaten 52 hot dogs.

Not too healthy of course since 1 hot dog has about 180 calories, depending on the brand. Not including the bun, that's 12,240 calories! That's about 3 1/2 pounds. Quite a accomplishment though.
WOW!

TIGER WINS CONGRESSIONAL

Tiger Woods does it again! By winning the Congressional, he's won his 3rd PGA tour this year. With this win he passes Jack Nicholas for 2nd place in career PGA tour wins with 74.

IT'S HOT OUT THERE!

     Many of us exercise in the hot weather. It can get pretty hot out there! One of the biggest problems we face is heat exhaustion. Sweating, not drinking enough water, and the heat itself can inhibit the body's ability to cool itself. Studies say that your body temperature can get as high aas 104 degrees F.

Symptoms include dizziness, nausea, and worry. You could also have headache or fast heartbeat. If you start feeling theses symptoms, give yourself 30 minutes to respond to some of the self care measures below. If no improvement is noted, go to the ER immediately.

What to do? 1. The number one thing is to get out of the heat into shade or air conditioning.
2. Drink cold fluids. Helps with the dehydration and internal body temperature.
3. Get wet. Cold water on your body will work great. pour it over your head and spray it on your face.
4. Stay away from alcohol. It tends to dehydrate you.
5. Wait a week. If you have an episode, wait a week before exercising outside again.

Exercising can be fun. Be careful though, especially in the summer months.

WANTING TO GAIN WEIGHT

Not all self conscious 23-year olds are looking to to lose weight. Amanda Eang is trying to do the total opposite. For the last few years, she's been trying to gain weight. She's 5'2 and weighs 93 pounds.

"There are a lot of shows about losing weight, but they don't have anything for people who are underweight," she says. "It's just frustrating for people who are trying to gain weight." She's tried everything from eating junk food, drinking supplements and doing resistance training. She would like to reach 110 pounds, but has never even gotten up to 100 pounds.

Fewer than 2% of adults in the United States are underweight. To be considered underweight, individuals must have a body mass index (BMI) of 18.5. For some, gaining weight can be as frustrating as losing weight.

With the obesity rates being so high and still climbing, the vast majority tends to forget that people like Amanda even exist. However, there are some that believe that if a person is living a healthy lifestyle and still finds themself on the lower end of the weight scale, it may be helpful to change how they view their bodies instead of focusing on gaining weight.

PACUIAO VS BRADLEY UPDATE

    Update- Manny Pacquiao says he wants a rematch with Timothy Bradley! This comes after the WBO championship committee assembled a five-judge panel to review the fight. Surprise, surprise!! They unanimously favored Pacquiao as the winner of the fight.

Pacquiao said he would prefer a rematch instead of Bradley giving up the WBO welterweight title that he won by split decision on June 9th. two of the three judges had Bradley winning the fight.

Of course, the WBO can't overturn the decision but Pacquiao stated, "My supporters shouldn't worry. We're going to get that title".

THE TRUTH ABOUT ENERGY DRINKS



    Question... Do energy drinks really rev up the body? What is taurine, anyway?

An article from Men'sHealth, puts some of these claims to rest. Every can of Red Bull as well as some of the other energy drinks, like AMP Energy and Sobe Adrenaline Rush to name a couple, boasts this ingredient. Can it spike your performance, hone your concentration, and keep you up for hours? Answer: No. Taurine is an amino acid that researchers at Weill Cornell Medical found that it might work more as a sedative than as a stimulant.

Be wary of the amt of sugar contained in some of the drinks as well as the level of caffeine. Too much sugar can give an initial jolt but cause a sugar crash that comes a couple of hours after taking it. Too much caffeine, however, could cause headaches, sleeplessness, nausea, hallucinations, and a spike in blood pressure. Check out this link for the Men'sHealth best to worse energy drinks list...Men'sHealth

HIGHWAY ROBBERY??

   Let's talk about sports today. After all we are a health and fitness blog. Isn't sports a part of fitness??

Ever seen anyone land around 200 punches more than their opponent and still lose by a split decision, with no knock downs involved? You sure would have if you watched the Pacquiao vs Bradley fight Saturday night. So shocking and disappointing to so many that its being called one of the worst outcomes in boxing history. Bradley landed nearly 100 less punches and connected only 19% of his shots. Pacquiao landed 34% of his shots. Can't get anymore one sided than that!

Despite his disbelief, Pac-man still proceeded to stay at ringside and make himself available for the crowd and the media. No storming down the aisle into the locker room for this guy! What a class act.

I've seen a lot of fights, but that had to be one of the worse judged that I've ever seen. Stephen A. Smith, from ESPN believes we shouldn't buy any more pay per view boxing events until we start getting the fights that the paying public wants to see and should be seeing.

TRAINER GAINS 70 LBS AND LOSES IT- ON PURPOSE!

     Check out Drew Manning, a fitness trainer that lost 70 pounds in 6 months after intentionally gaining the excess weight.

Manning characterized himself as a "judgmental" trainer. He characterized anyone who was overweight as lazy. He felt that people would use genetics or similar excuses as a crutch. They either wanted to be healthy or not! He noticed that his point of view wasn't helping his clients at all. When he failed to help a client to lose weight, he knew something wasn't right.

In order to better understand what his clients were going through, he decided to go through it himself. He stopped going to the gym and started eating junk food, fast food, and drinking soda. In 6 months he went from 193 pounds to 265 pounds. His waist went from 34 inches to 48 inches.

Manning didn't realize that the effects of his weight gain would not only be physical but mental as well. That there were emotional issues that came from simple things like having to do push ups on his knees. Manning admits that his journey back was easier than most but felt it was necessary. He's now eager to help others by giving them tips on how to follow in his footsteps in weight loss.

DISNEY BANS JUNK FOOD!

 

    Disney made a nice step towards helping  with childhood obesity. In the future, when a child watches the Disney channel and any Disney affiliated channel, there won't be commercials focusing on unhealthy foods. They plan to regulate advertisers to a set of strict nutritional guidelines preventing it.

By 2015 the company will only allow advertisements of healthy products on its child geared tv channels, radio stations and websites. Advertisements like Kraft Lunchables and Capri Sun beverages will no longer be allowed to advertise. Any fast foods, sugary cereals, and candy will also get the boot.

Disney is also planning on cutting the sodium in their theme park food by 25%. They will fund public service announcements that advertise healthy eating and exercise.

"Disney is doing what no other media company in the U.S. has never done before.", stated the First Lady Michelle Obama. She also hopes that other companies will do the same thing going forward into the future.

There's some doubt that the new initiative will go over well with parents. Also that some people might feel that Disney is overstepping its bounds and is trying to tell parents how to raise their children. They will probably lose money in advertising initially but expect to gain it back in other areas. Disney's chairman, Robert A. Iger, assures that the move isn't altruistic and believes that any company that can, should make such a move in an attempt to help with childhood obesity.

THE MIRACLE MINERAL

Magnesium is even better than previously thought.
According to the American Journal of Clinical Nutrition, you can cut your risk of stroke by 8% with a daily serving of magnesium-rich food. Maximize your intake by enjoying plenty of avocados, whole grains, beans, and leafy greens.

NEW YORK SODA BAN

    New York City Mayor Michael Bloomberg is proposing a municipal ban on all large-sized sugary beverages. Restaurants, movie theaters, mobile food carts and delis are all included.

Sugary drinks are defined as beverages that are "sweetened with sugar or another caloric sweetener that contain more than 25 calories per 8 fluid ounces and contains less than 51%  milk or milk substitute by volume as an ingredient."

It would impact drinks sold in containers larger than 16 ounces, but would not impact the sale of diet soda or dairy based drinks.

The proposal is aimed at fighting the epidemic of obesity. It cites public health statistics stating that 58% of New York City adults and nearly 40% of city public school students are obese or overweight. The proposal must be approved by the city's Board of Health.  It will be submitted to the board on June 12.

A  spokesperson for the New York City Beverage Association challenged Bloomberg's assertion that the consumption of soda is driving obesity rates.

GOTTA GET BETTER!

    Just one of the many examples of how obesity has crippled not only adults worldwide, but children as well, is 19-year-old Georgia Davis.  Known as "Britain's heaviest teenager", she is believed to weigh more than 700 pounds. Part of her home had to be demolished because she was too big to leave it.

A team of 40 people which included doctors, paramedics, scaffolders, fire crews and council workers all worked tirelessly to get the teen out of the house after she had fallen sick and had to go to the hospital. It took a total of 8 hours and left a 10-foot by 10-foot hole in the top floor of the townhouse in which she lived. A specially reinforced ambulance was used to transport Georgia to the hospital.

A according to reports, Georgia had once before been sent to a weight loss camp in  the U.S. and successfully lost 210 pounds. Unfortunately she was unable to keep the weight off and gained it back plus more which led her to her current weight. Hopefully, she'll get the help she needs that will help her lead a healthier life.

FOOD FOR THOUGHT

 Food portions have gotten out of control. The CDC released new figures that the average restaurant meal is now four times larger than what it used to be.

The average hamburger has gone from 3.9 ounces to 12 ounces.

French fries have gone from 2.4 ounces to almost 7 ounces.

The average soda has gone from 7 to 40 ounces. Can't get much bigger than that!

A lack of exercise or physical activity combined with the increases in food portions amount to a whole lot of weight gain in a year, or even a few months.

PUTS THINGS IN PERSPECTIVE...

  Playing around in the internet, I ran across this. Found it to be quite  funny!! That MJ was something else!!

MOTIVATION

  Have you ever thought that you're too big to exercise? That you were too out of shape? That you were being held back by a physical limitation or illness that prevents you from achieving your health and fitness goals? Take a look at Arthurs' awesome transformation. Hopefully, it will help give you the motivation and encouragement that you need to keep you on or start you  on your journey towards better health and fitness.
Check out Arthurs' transformation here...

BEST TIMES TO EAT

        What you eat has a big impact on your weight loss, but when you eat and the timing of each meal is also important. Everywhere you look, you see that eating at least 5 times a day is the right way. That includes meals and snacks. It boosts your metabolism and also helps with appetite control. Wondering when to squeeze some of those meals in throughout the day? How about these couple of things...


 Eat within 1 hour of waking up
 It's not called the best meal of the day for nothing. It has good benefits on your metabolism. Also never skip breakfast. Studies show that people who skip breakfast are more likely to eat more calories and  more unbalanced meals throughout the day. Missing breakfast also increases stress hormones.

Try not to eat 3 hours before bedtime
It increases your body temperature and increases blood sugar and insulin levels.

Always eat within 30-45 mins after working out
Whether it's a meal or snack, this one is very important. It's the perfect time to give your body all of the nutrients it wants and needs.

Never do weight training or cardio that lasts more than 30 minutes on an empty stomach
Your body will need the energy provided from metabolising the food you eat. It will help you achieve maximum performance during your workout which will get you maximum results.

DIABETES: RISING FAST

  Diabetes is a lifelong disease in which there are high levels of sugar in the blood. It affects more than 20 million Americans. Over 40 million Americans have early type 2 diabetes (pre diabetes). Insulin is a hormone produced by the pancreas to control blood sugar. Too little or a resistance to insulin causes high blood sugar levels. This disease is one of the fastest growing diseases in children, teens, young adults and adults. There are three major types of diabetes:

• Type 1 diabetes: Can occur at any age, but is often diagnosed in children, teens, or young adults. Daily injections are needed and the exact cause is unknown.
• Gestational diabetes: This is a high blood sugar that develops at any time during pregnancy in women that do not have diabetes. These women usually have larger babies and testing is done during pregnancy to help detect it.
• Type 2 diabetes:  This form of diabetes makes up most of the diabetes cases. It's the fastest growing of  the three types. It most often occurs in adulthood, but teens and young adults are now being diagnosed with it because of high obesity rates. Many people with type 2 diabetes don't even know they have it.

Though there is no way to prevent type 1 diabetes, but type 2 diabetes can be prevented by keeping an ideal body weight and a active lifestyle. Diet, exercise and medicines control blood sugar levels and helps prevent symptoms.

WARM-UP AND COOL DOWN...

Why should I warm-up and cool down? Here's why...

THE WARM-UP
No matter how anxious you are to get started with your workout, remember that warming-up is a necessity. Not doing so could do more harm than good. A warm-up isn't just a little bit of stretching before your workout. It includes aerobic activity that uses the muscles and joints you will be using during exercise. It prepares them for more intense activity. It improves the elasticity of the muscles, improves circulation and gives better muscle control. It's also chance to raise your core body temperature.Warm-up religiously before every workout. It'll help prevent injury.

THE COOL DOWN
Cooling down after exercise is even more important in reducing the risk of injury as warming-up is. Cooling down helps to initiate recovery and return the body to it's before workout state. Cooling down also helps the heart rate and breathing return back to normal. During your workout, your body produces waste products that build up inside the body. When done after exercise, cooling down helps flush out those toxins. Cooling down consists of gentle exercise, stretching and refueling. They work together to replenish the body after exercise. It should last about 5 minutes or so. Not cooling down properly can cause dizziness, nausea and a spaced out feeling after your workout.

WORKING OUT? GAINING WEIGHT?

      I've been working out and eating right so why am I gaining weight? Does this sound familiar? Many people notice a slight weight gain (sometimes 3 to 4 lbs) the first couple of weeks after starting a exercise  program. Especially those programs with intense strength training. Not to worry, this is actually expected to happen.

Most peoples' motivation to start exercising is to lose weight. When they notice this common increase on the scale that happens pretty quickly, they tend to think something is wrong and get discouraged. This is why so many people tend to start and stop their exercise programs quickly. They shouldn't and here's why...

When starting a new program, there's usually some soreness 24-48 hrs after each workout. This soreness comes from the body trying to protect the affected tissue (aka muscle). This is referred to as delayed-onset muscle soreness or DOMS. When the body tries to protect this tissue, the muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3 to 4 lb weight gain within a few weeks. Some people won't feel muscle any muscle soreness at all and still have the fluid retention and slight swelling. This is when most people tend to quit. Remember, it's a temporary thing.

This normal weight increase doesn't usually last any more than two weeks. Then you will notice a major drop on the scale if you stick to your nutrition and exercise program. You will lose weight and change your metabolism too. You'll be on your way to the results you want. However, if you notice a weight gain of more than 5 pounds with no weight loss after two weeks, take a look at what you're eating. You're probably eating more calories than you're burning each day. Cut it back and you'll be fine.

IT'S CRAZY!

    Browsing through Men's Fitness magazine, I ran across an article on obesity. If current projections  recently released hold, 32 million more Americans could be obese by 2030. That would add roughly $550 billion in medical expenses. Largely because obesity increases the risk of many diseases, like diabetes, heart disease, sleep apnea and cancer. As I mentioned in an earlier posting, it also increases the risk of more severe obesity. These health and economic costs will continue to rise without serious intervention!

Though the rise of obesity has slowed down, the report predicts that over the next 18 years, the rate will increase to 42%. That's up from the 2010 level of 36%. Of that 42%, 11% of U.S. adults will be severely obese.

Previous reports had put the percentage around 50%. Additional data was used to try to produce a more accurate estimate. Factors such as age and gender were used. They also looked at prices of healthy and fast food ( which unfortunately, healthy food seems to be more expensive), access to the internet, and annual household income.

Researchers believe this trend can be slowed  with new technologies, more recreational facilities, health promotion at work and better urban design.

When you think about it, it's crazy! Almost 50% of the U.S. is estimated to be obese in the near future! That's not even counting what the numbers will be worldwide. We've gotta do better. Why not start today? No one starts at the top of the ladder but steps are taken in order to get there, even small steps. Drink one less soda and eat one healthier meal a day. Exercise for 20 mins once or twice a week. And as as time passes increase those positive changes more and more. I guarantee that if you stick to it, you'll look and definitely feel better!

INSANITY: WEEK 2, DAY 1

  Thanks to a few late days of work at the hospital, I had to repeat week 2. Didn't like the fact that I had missed 2 of the workouts! I could have just kept going but I wouldn't be cheating anyone but myself. So instead, I'll be doing about 64 days of Insanity instead of 60.  So looking forward to that! LOL
Anyways, today was Cardio Power and Resistance. Increasing my caloric intake really helped with my energy level. Didn't make the workout any easier though. I seem a little bit stronger, which helped me push a little bit harder. That made it feel like the very first week I started. Guess that's why they say you never get used to this workout. I'm also liking some of the recipes included in the nutrition guide. It adds a little variety to my meals throughout the day. Just like the previous week, I was  spent after the workout. But it's starting to feel pretty good knowing that I put the work in and that's a pretty good feeling for anyone. The key to this and any other workout is: Don't quit and you gotta keep pushing! If you do this, you're gonna see some serious results!! Up next, Pure Cardio...

BRAINY BERRIES

Eating berries may help prevent age-related memory loss.

   Eating berries as a daily part of your diet may help keep your memory sharp. Studies show they boost brain function. Along with their antioxidants effects, berries like blueberries, blackberries, cranberries and strawberries benefit the aging brain in several ways.

First, the antioxidant content in berries help protect the brain cells from damage by harmful free radicals.

Second, berries change the way neurons in the brain communicate with each other. These changes prevent inflammation that can lead to brain cell damage thereby improve movement control and function.

Also, grapes and blueberries have been shown to improve brain function in older adults with mild mental impairment.

Researchers say further study is needed to determine if these beneficial effects on brain function are the result of individual compounds shared by berries or unique combinations of chemicals in each berry fruit.

                                                                                           -Web MD Health News

NATURAL BODY BUILDING

Went to an all natural body building competition this weekend. Was my first time attending one and I loved it. It was amazing to see and hear about the dedication to the workouts and diets that it takes to get those results. It was crazy!! Thanks for the invite guys...

Here are a couple of pics...

INSANITY DAY 7

Cardio Power & Resistance


Start of the 2nd week. Feeling a little better physically but still a tough workout. Had to increase my calorie intake a bit because I was sort of  running out of gas towards the end. It really helped. Remember you gotta take in enough good calories for energy but not too much so that you can still have a calorie deficit. That will help you lose those unwanted pounds. Gonna have to double up one day this week due to a late work day. It will probably be the recovery day with another workout. Really not looking forward to that but I don't want to miss any workouts. Also remember to take in enough water because you sweat like a pig during these workouts. That's all for now..

INSANITY DAY 5

Pure Cardio

  WOW! That's all I can say! Pure + Cardio is right! That was a tough workout! Take the other workouts, as insane as they are, and take away the 30 second breaks. That's what it's all about. To push and push until you just have to take a break. And even then, not too long a break! After you finish it though, you know you worked out. The sweating, the breathing and the tired muscles. What more can you ask for!!

NOT GONNA GET IT!

   Chasing that six pack like so many other guys out there? Well doing only ab exercises won't get you there. Researchers at Southern Illinois University has people perform 14 sets of ab exercises 5 days a week. After 6 weeks, they hadn't lost any belly fat or shrunk their waistlines. According to researchers, these exercises just don't burn enough calories to reduce stomach fat.

INSANITY DAY 4

Cardio Recovery

This is my recovery day from the other grueling days of Insanity. You get it once a week. Definitely less cardio but... there's still some deep muscle work going on. Not a day off by no means. It seems like the Insanity version of yoga. Shaun T calls it "control". Must admit though, it was a good break from the fast pace of the other workouts. Still managed to get my sweat on a little! Ready for the next one after this mini rest...

STRESS, STRESS, STRESS!

 Stressed? I'm sure you"re not alone. There are many things out there today that pushes most peoples stress meter through the roof. One of the big things the economy. It's seen more dips than a pool. Paying bills, sticking to a budget and managing debt on the top of the list. But check this out! It's not about the money, a University of Kentucky psychologist, Thomas Miller, Ph.D. believes. "Much financial stress actually has to do with uncertainty-about your money situation, yes, but that really means your job. Not knowing the specifics about where you stand eats like acid." One thing you can do to help with this is ask your boss how you fit into the company's plans, or what you can do to make yourself more valuable. Ask if you should be concerned or not. The more answers you're given about your situation, the more clarity you'll have- and clarity equals control!!

INSANITY DAY 3

Cardio Power & Resistance A little sore today after the last workout but this next one doesn't care! With this workout you get more muscle toning exercises. There's a lot more push ups to work your chest, shoulder exercises and squats for your legs. The warm up still gets you sweating and the rest just finishes everthing off. Like I had said before, watch your knees on the jumps and keep your form in check. When I get a little tired, I try to push a little harder and lose my form a bit. Don't want to do that!! Remember that 5 of an exercise with good form is better than 10 with bad form. It will also prevent you from getting hurt. The cardio is still insane! By the end of the workout, I could really feel it in my legs and chest. And lets not forget the abs, which is the problem area for so many people. With these workouts you work them without doing one sit up! I don't know about you but I know a lot if people who hate sit ups! All said and done, another good workout. Moving on to the next!

INSANITY DAY 2

Plyometric Cardio Circuit

Done! Still sweating as I sit here pecking on my computer trying to cool off. For those of you that don't know what Insanity is all about, click the link below to see a short video...

INSANITY WORKOUT
One thing I will say is that this workout isn't for beginners. Its literally one of the toughest workouts I've ever done!! Legs are jelly right now! And I'm STILL SWEATING! Other than that, I'm feeling pretty good. Gotta make sure to keep my nutrition in check because this workout is going to require a lot of energy. For anyone planning on doing this workout, expect to feel pretty out of breath. And as soon as you catch it a little, the break is over! That 30 seconds seems like 15 seconds. The crazy thing is I'm waiting to do the next one tomorrow. Interesting...  Until tomorrow, live well!

CAUTION: If you have knee problems, you should be very careful with this workout or just don't do it at all.

GOTTA DIG DEEPER!!

Just like you, trainers, coaches and anyone else involved in health and fitness are no exception to the rules. Myself included! Exercise and proper diet help to improve and maintain good physical as well as mental health. Like you, I have my own personal fitness goals too! I'm inviting you to follow me on my continuing fitness journey. My program of choice for the next 2 months is a Beachbody workout called "INSANITY". Its a pretty challenging workout! I'll be posting my true thoughts about it as well as my progress here on my blog in hopes to motivate you to start or continue your fitness journey. Join me!

Lets get started! As of yesterday 5/1/12, here are my fit test results. It was a little tougher than I thought!! LOL

Goals for workout: Lean up, burn some unwanted fat! Weight: Athletic 234 lbs (Not so much looking for weight loss but if it comes, so be it!)

1. Switch kicks 90
2. Power jacks 45
3. Power knees 105
4. Power jumps 30 (watch the knees!)
5. Globe jumps 8
6. Suicide jumps 8 (those are tuff!)
7. Push up jacks 21
8. Low plank obliques 30

* All exercises for fit test are over 1 minute!

Next up: Plyometric Cardio Circuit.