Get the 411 on Healthy Living

The 20 Fittest Foods

2008-05-01T22:56:00.002-05:00

Turkey Breast

72 calories per 3-oz. serving
Eat 3 servings per week

Olive Oil

119 calories per tbs
Eat 2 tbs per day

Black Beans

227 calories per cup
Eat 2-3 servings per week

Green Tea

2 calories per cup
Drink 1-3 cups per day

Eggs

74 calories per large egg
Eat 3-7 eggs per week

Milk

118 calories per cup
Drink 3 servings of dairy per day

Water

0 calories
Drink eight 8-oz. glasses per day

Sweet Potatoes

100 calories per medium potato
Eat 2 servings per week

Soy

300 calories per cup
Eat 2 servings per week

Quit Smoking Before Smoking Quits You!

2008-04-20T22:04:00.007-05:00

Nature gives everyone just one pair of lungs. They play a pivotal role in respiration, breathing about 18 times in a minute, every minute of everyday. Respiration rids our body of the toxic gas carbon dioxide, which is formed naturally in the body, and takes in life-giving oxygen. Once respiration is stopped, the body quickly shuts down and dies. Most people take breathing for granted and never think about it because it is done so often, involuntarily. But once a bad chest cold or lung disease develops, we are suddenly realize how precious a healthy set of lungs is. Mistreating your lungs by smoking will result in damage of the vital organs, some of which can never be reversed. By deciding not to smoke, you can protect this most important organ.

Cancer and emphysema are two of the major health risks associated with cigarette smoking. Smoking damages the genetic code of a normal cell and can lead to the development of different types of cancers. These damaged cells begin to quickly reproduce and form clumps of cells called tumors. Nutrients and energy are stolen from the rest of the body by these tumors. Some grow large enough to spread throughout the body and can block vital bodily functions. If a stop is not put to this process, death can soon follow. Contrary to popular belief, lung cancer is not the only cancer caused by smoking. New research indicates that cancers of the mouth, throat, pancreas, cervix, kidneys and bladder are linked to smoking as well. Emphysema destroys a set of lung's ability to contract and expand, and can also be caused by smoking. It damages little air sacs in the lungs (called alveoli) inside of which oxygen and carbon dioxide are exchanged. This causes a pitted appearance and a charred, blackend gunk develops. This is an example of an effect of smoking that cannot be reversed or fixed. Every breath now is a struggle and the lack of incoming oxygen can cause damage to other organs. This can make even the smallest tasks difficult to complete. Many lives are lost due to emphysema because hearts are overworked and reach a point where they can no longer keep up with the body's demands.

Effects of smoking can be had by not only a smoker, but everyone around him. Contained in secondhand smoke are many of the same toxic substances that are inhaled by the smoker. Secondhand smokers can suffer from the same disease and risks as firsthand smokers. This is just another of many reasons to quit smoking, before smoking quits you!

Below: Healthy lung (left) and Smoker's lung (right)

20 Worst Foods in America (2 parts)

2008-04-17T18:17:00.005-05:00

Bob Evans Caramel Banana Pecan Cream Stacked Stuffed Hotcakes

1,540 calories
77 grams of fat
109 grams of sugar

Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream

1,600 calories
78 grams of fat

P.F. Chang's Pork Lo Mein

1,820 calories
127 grams of fat

Chili's Honey Chipotle Crispers

2,040 calories
99 grams of fat

On the Border Dos XX Fish Tacos with Rice and Beans

2,100 calories
130 grams of fat

Uno Chicago Grilled Chicago Classic Deep Dish Pizza

2,310 calories
162 grams of fat

Macaroni Grill Spaghetti and Meatballs with Meat Sauce

2,430 calories
128 grams of fat

On the Border Stacked Border Nachos

2,740 calories
166 grams of fat

Chili's Awesome Blossom

2,710 calories
203 grams of fat

#1 Outback Steakhouse Aussie Cheese Fries with Ranch Dressing

2,900 calories
182 grams of fat

20 Worst Foods in America (2 parts)

2008-04-15T22:38:00.003-05:00

Chicken Selects Premium Breast Strips from McDonald's (5 piece)

830 calories
55 grams of fat

Jamba Juice Moo'd Power Smoothie (30 fl. oz.)

900 calories
10 grams of fat
166 grams of sugar

Pepperidge Farm Roasted Chicken Pot Pie (whole pie)

1,020 calories
64 grams of fat

Ruby Tuesday Bella Turkey Burger

1,145 calories
71 grams of fat

Chipotle Mexican Grill Chicken Burrito

1,179 calories
47 grams of fat

Quiznos Classic Italian (large)

1.528 calories
92 grams of fat

On the Border Grande Taco Salad with Taco Beef

1,450 calories
102 grams of fat

Carl's Jr Double Six Dollar Burger

1.520 calories
111 grams of fat

Lonestar 20 oz. T-Bone

1,540 calories
124 grams of fat

Get More and Better Zzz

2008-04-13T17:19:00.008-05:00

A good night's sleep is important for a number of reasons. Some of which include rest and repair for your body and mind. It is the time during the day when your body cleanses, and prepares itself to get rid of any toxins come the morning. It is when we get re-energized and ready to take on the day ahead of us.

Sheets:
Cottons, thread counts, none of that matters when picking your bedsheets. You don't have to spend hundreds of dollars on "'X' hundreds of thread count" sheets to enjoy a good night's rest. What matters most, is if the material is soft and comfortable to the touch.

Length of Rest:
Many of us think that we can sleep when we are dead, or sleep on the weekends, or even get by on only five hours a night, but that is not the case. Aim for seven to nine hours of sleep a night, to ensure that your had enough complete ninety-minute sleep cycles.

Avoid Sleeping Pills:
As tempting as they may be to help you hit the sack in a hurry, they may actually do you more bad than good. Dependency is the biggest problem associated with sleeping pills. You can become addicted to them and eventually never learn to fall asleep on your own. Aside from that, your body will become so accustomed to them that after time they will eventually have no effect at all.

Perfect Pillow:
A pillow should have the right amount of fluffiness to support your head whether you sleep on your back, side or stomach. Down feathers are good, but many allergy sufferers may not react well with them. Lower quality foam pillows sometimes do not conform to fit your head and you can only use them in the shape they come. If this does not match the contours of your neck and head then you could wake up in the morning with pains and a stiff spine. Also be sure to wash your pillow case one to two times a week. This will rid it of the days dirt and germs that can cause acne and oily skin and worse case pink eye, if it comes in contact with you face.

Stay Cool:
Avoid hot showers or baths and working out before you go to bed, because these raise your body's core temperature, and a cooler core temperature means better sleep. An ideal temperature to keep your room at is around 68 degrees or cooler.

Injury Prevention – Train, Don’t Strain

2008-04-10T10:34:00.003-05:00

A proper training program can be fun and help prevent injuries. If proper training methods are not used, an individual runs the risk of incurring an injury. Injury is a major reason why individuals do not maintain a consistent exercise program.

Injuries such as sprains, strains, and most fractures come from sudden, single trauma events, like pulling a ligament, muscle, or breaking a bone. Overuse injuries come from doing too much or doing specific activities too soon. It’s important to recognize that most injuries are preventable. Some common fitness related injuries include low back pain, plantar fascitis, sxiatica, tiotibial band syndrome, chondromalacia, stress fractures, runner’s knee and shin splints.

A few simple guidelines to help prevent injury include:

1. Always warm-up and cool-sown before and after your exercise sessions

2. Stretch out before and after your activity session

3. Progress gradually – time is needed to allow for adaptation to the demands of training – be careful to increase exercise time and frequency slowly

4. Cross-train

5. Proper equipment/facilities – be sure to have all the appropriate equipment and proper fittings

6. Maintain proper posture and good body mechanics while exercising and at rest

7. Wear the appropriate clothing.

8. Drink plenty of fluids – it is crucial to drink fluids before, during, and after your activity

Most fitness injuries are characterized by pain and swelling, the body’s natural response to injury. When swelling is controlled, pain is less prevalent and the body may recover quickly.

A common first-aid procedure to treat injuries (swelling) is called R.I.C.E. – Rest, Ice, Compression, and Elevation.

Rest-means taking time off until symptoms subside. Resting helps prevent further damage to the injured area.

Ice-or cold, applied to the injury reduces swelling and internal bleeding by constricting the blood vessels. The proper schedule for “icing” is 20 minutes on and 10-15 minutes off for the first 24-48 hours after injury. Never apply ice directly to the skin – it can cause frostbite.

Compression-or pressure, reduces swelling to the injured area. Compress injuries by wrapping them with a bandage. Never wrap bandages too tight – this could result in cutting off the blood flow completely. Compression should always be done with “icing.”

Elevation-reduces pain and pooling of blood in the injured area and helps return blood to the heart. The injured area should be elevated above heart level. Keep the injured area elevated as much as possible even when not “icing.”

Running Tips

2008-04-09T20:05:00.008-05:00

One of the most beneficial exercises one can participate in is running. The health benefits are extensive and far reaching. Running can help your body age better, fight off diseases, aide in weight loss and keep your heart working stronger. If you are a beginner, or ever an advanced runner there are always some tips you want follow when choosing shoes to run in, and your running environment.

Make Sure to Follow These Few Tips Before Purchasing Your Running Shoes:

Be sure to visit running specialty store to receive the best advice on help
Fit your running shoes with the type of sock you intend to wear them with
Do not break in running shoes on a long run, but rather over a series of shorter runs
Replace running shoes every 300-400 miles
Consider the arch in your foot and have your professional choose a shoe accordingly

Tips For Running Outdoors:

Wear socks made of synthetic fibers that pull moisture away from your skin
Do wear sport specific shoes
Use sunscreen to prevent solar injury to your skin
Be careful of the heat and be sure to be properly hydrated before, after and during your run. Consume 8oz of water every 20 minutes is recommended.
Try to avoid running the in the middle of the say between 11:00am and 3:00pm, when the sun is at its peak.

Tips For Running Indoors:

Try a different program until you find one that best fits you
Wear light running shoes to help you run faster; treadmills usually have
good shock absorption so you can run in lighter shoes without increasing your risk for injury
Do not look down at the monitor as this can throw off your running posture and balance

General Running Tips:

Use a heart rate monitor
Stay hydrated
Have fun! Listen to music if that will help you enjoy your run more.

10 Steps to Help Reduce Your Risk of Cancer and Feel Better Too (part 1)

2008-04-07T16:32:00.008-05:00

1. For more information about cancer, contact the American Cancer Society at 1-800-ACS-2345 or visit them online at cancer.org.

2. Visit your doctor for regular check-ups. Ask your physician for information about the American Cancer Society guidelines for early detection.

3. Getting some type of physical activity is essential. This be anything from walking, dancing and gardening, to running, biking, or playing basketball. Try to aim for 20-30 minutes a day during five or more days a week. Always make sure to check with your physician before beginning an exercise routine.

4. Protect yourself from the sun's harmful UV rays. Stay out of the sun as much as possible when it's UV rays are the strongest, between 10am and 4pm. When you are outside cover up with light, breathable clothing. Wear a hat with a brim to protect your face and ears, and sunglasses to protect your eyes. On all skin not covered with clothing, use a sunscreen with an SPF or 15 or higher. Never use sunlamps or tanning salons.

5. If your jobs requires you to work with harmful chemicals or substances such as asbestos, or insulation, be sure to wear protective clothing and follow any safety procedures exactly. Be sure to learn any emergency procedures as well.

Thanks to the American Cancer Society for helping contribute to this post.

10 Steps to Help Reduce Your Risk of Cancer and Feel Better Too (part 2)

2008-04-06T13:33:00.012-05:00

6. If you smoke or chew tobacco, stop now! Smoking is a major risk factor for cancer, not only to the smoker but anyone around them as well. If you smoke while you are pregnant, you run the risk of passing the smoke and cancer on to your child. Combining this with alcohol consumption doubles the risk.

7. Eating right is very important. Try to choose at least five servings from the fruit and vegetable each day. You want to pick dark and/or colorful fruits and dark leafy vegetables, such as sweet potatoes, carrots, broccoli, cabbage, oranges, strawberries, tomatoes, and watermelon. Whole grain products are important as well. Stick with whole grain breads, pastas, brown rice and beans. Avoid processed or
refined grains such as white bread, pastries, cookies, and sugary cereals.

What is a serving? One serving is:

-1/2 cup fruit
3/4 cup 100% fruit juice
1/2 cup cooked or raw vegetables
1 cup leafy vegetables
1 medium piece or fruit or 1/2 of a banana
1 slice of bread
1 ounce dry cereal
1/2 cup cooked rice or pasta

8. Limit your consumption of high fat foods. Choose reduced-fat or fat-free milk and cheeses. Cut back on butter, margarine, fried foods and rich desserts. Dressings and condiments should be light or fat free as well, such as fat-free mayonnaise and vinegarette dressing.

9. Cut back on red meat, especially those processed and high in fat. Choose lean cuts, and try to make it turkey or chicken. Trim the skin off as well.

10. If you drink alcohol, make sure you limit yourself to one drink a day as a female and two a day if you are male. Red wine is a best choice, because of it's heart health
and antioxidant benefits.

Introduction

2008-04-03T08:46:00.007-06:00

Congratulations! Today is the first day of a healthier you. I offer unbiased, real life advice on healthy living. Topics range from exercise tips and healthy eating, to cancer awareness and how to pick fresh fruit. Myths and superstitions on today's most popular diet and exercise supplements will be exposed, as well as recommendations for products that actually work. Everyone has the right to live healthy and here you will discover how to achieve this!