Wednesday, November 25, 2009
Maybe you've heard that dairy is a way to lose weight. Some time ago I read a lot articles about this. Research on dairy as a weight loss tool is still new and the researchers still need a lot of data to reach a definitive conclusion. But I hope this is true and can give us more healthy choices in dealing with the problem of obesity.
Research has been done shows that people who go on a diet rich in dairy will lose more fat in their body and a little muscle. Where usually happen people will lose some muscle along with the fat. This research was conducted by Michael Zemel, Ph.D., professor of nutrition and medicine at the University of Tennessee. I believe this is a new important breakthrough because all people do not want to lose their muscle.
I'm sure at this moment you must be thinking how could dairy, which usually contains fat, can even help people lose weight. The reason is because the calcium contained in dairy helps our body release fat-burning hormones and other compounds in dairy help you hold on to muscle tissue often sacrificed during a weight loss program.
This effect is more obvious to people who initially only consume calcium approximately 500 milligrams per day (one serving of dairy). Because in general a lot of people who do not drink enough dairy (about 3 servings a day), then maybe this will help many people, including me. I myself do not get enough servings as needed. And may also help you too.
Even though we still need more research on this, dairy is very important to our overall health and the key to building strong bones.
Lower the calorie intake and increase dairy consumption. Do you have suggestions or opinions?
Research has been done shows that people who go on a diet rich in dairy will lose more fat in their body and a little muscle. Where usually happen people will lose some muscle along with the fat. This research was conducted by Michael Zemel, Ph.D., professor of nutrition and medicine at the University of Tennessee. I believe this is a new important breakthrough because all people do not want to lose their muscle.
I'm sure at this moment you must be thinking how could dairy, which usually contains fat, can even help people lose weight. The reason is because the calcium contained in dairy helps our body release fat-burning hormones and other compounds in dairy help you hold on to muscle tissue often sacrificed during a weight loss program.
This effect is more obvious to people who initially only consume calcium approximately 500 milligrams per day (one serving of dairy). Because in general a lot of people who do not drink enough dairy (about 3 servings a day), then maybe this will help many people, including me. I myself do not get enough servings as needed. And may also help you too.
Even though we still need more research on this, dairy is very important to our overall health and the key to building strong bones.
Lower the calorie intake and increase dairy consumption. Do you have suggestions or opinions?
Sunday, November 22, 2009
I wanted to share these tips because I often hear a lot of accidents occur during cycling. It's easy to get hurt on a bicycle. Many people who feel safe because they only bike in a quiet street in the neighborhood get an accident.
Indeed, if you're just scratched or broken bones can be healed, but what if your head hurt? Each year, nearly 70,000 bicyclists suffer serious head injuries. High enough, isn’t it?
I would like to invite you all start thinking about safety. Because any purpose to be achieved by cycling will be in vain if we become permanent disabled.
The first and most important tip is to use a helmet. Helm will prevent you from serious brain injury. Head injury rehabilitation is a very costly. Compared with such costs, a bicycle helmet is a good bargain. So, always wear a helmet. Look for a good helmet, made of strong material and fits your head so comfortable to wear.
The second is to obey all traffic laws. Bicycles must drive like other vehicles. Never ride against traffic or riding on the wrong side of the road. Beware when to turn, do not run zig-zag at high speed, and watch the other vehicles around you.
The third is to use your hands correctly. Keep both hands ready to brake, do not use your hands to hold mobile phone or other equipment such as walkman or MP3 player. You may not stop in time if you brake one-handed. Use your hands to tell others what you want to do, turn left, turn right, etc.
The last one is keep your bike in good condition. Maintenance and repair costs are relatively less expensive than the risk we have to suffer when the accident happened. If you feel there is something wrong with your bike, check and fix it immediately.
Indeed, if you're just scratched or broken bones can be healed, but what if your head hurt? Each year, nearly 70,000 bicyclists suffer serious head injuries. High enough, isn’t it?
I would like to invite you all start thinking about safety. Because any purpose to be achieved by cycling will be in vain if we become permanent disabled.
The first and most important tip is to use a helmet. Helm will prevent you from serious brain injury. Head injury rehabilitation is a very costly. Compared with such costs, a bicycle helmet is a good bargain. So, always wear a helmet. Look for a good helmet, made of strong material and fits your head so comfortable to wear.
The second is to obey all traffic laws. Bicycles must drive like other vehicles. Never ride against traffic or riding on the wrong side of the road. Beware when to turn, do not run zig-zag at high speed, and watch the other vehicles around you.
The third is to use your hands correctly. Keep both hands ready to brake, do not use your hands to hold mobile phone or other equipment such as walkman or MP3 player. You may not stop in time if you brake one-handed. Use your hands to tell others what you want to do, turn left, turn right, etc.
The last one is keep your bike in good condition. Maintenance and repair costs are relatively less expensive than the risk we have to suffer when the accident happened. If you feel there is something wrong with your bike, check and fix it immediately.
Saturday, November 21, 2009
Exercise important in teens' blood pressure control
NEW YORK (Reuters Health) - Regular exercise may help keep teenagers'
blood pressure in check, regardless of their body weight, a new study suggests.
Researchers found that among nearly 1,300 Canadian teenagers they followed for five years, declining exercise levels over time were linked to small increases in blood pressure.
Gains in body fat were also linked to blood pressure increases, but excess weight did not fully account for the relationship between exercise and blood pressure changes --especially in girls.
The implication, the researchers report in the American Journal of Epidemiology, is that both weight and exercise habits independently affect teenagers' blood pressure.
And that means that getting teens off the couch might help keep their blood pressure under better control, write Katerina Maximova and colleagues of McGill University in Montreal.
The findings are based on 1,293 boys and girls who were 12 to 13 years old at the start of the study. The teens reported on their typical physical activity levels and had their body fat and blood pressure measured at the outset, and then periodically over five years.
For each exercise assessment, the teenagers reported the number of times in the past week they had engaged in moderate to vigorous activities -- like biking, walking or jogging -- for at least 5 minutes.
Overall, the researchers found, the teens' blood pressure inched upward for each session of exercise they lost over time. The increase amounted to less than one point in systolic blood pressure -- the top number in a blood pressure reading -- but the findings do suggest that sedentary lifestyles directly affect teenagers' blood pressure, according to Maximova's team.
And that, they write, could have "important public health implications."
High blood pressure and other heart disease risk factors like type 2 diabetes and high cholesterol were once uncommon, or unheard of, in children and teenagers. But rates of these conditions in teenagers have risen since the 1990s, in tandem with escalating obesity rates.
A study of Canadian teenagers published last month found that between 2002 and 2008, the percentage with at least one heart disease risk factor -- such as high blood pressure or high cholesterol -- rose from 17 percent to 21 percent.
Those researchers also noted that more than half of Canadian children between the ages of 5 and 17 are not getting enough exercise.
And while young people may not see immediate health effects, studies show that teens who are overweight, inactive and carrying heart disease risk factors tend to become adults with those same problems.
The American Heart Association recommends that all children ages 3 and older have their blood pressure checked yearly. Diet changes and exercise are usually the first-line treatment for high blood pressure in teenagers, though some may also need medication.
When it comes to exercise, experts generally recommend that kids strive for 30 minutes of moderate activity, like brisk walking, on most days of the week, as well as 20 minutes of vigorous exercise, like running or bicycling, at least three days per week.
SOURCE: American Journal of Epidemiology, November 1, 2009.
NEW YORK (Reuters Health) - Regular exercise may help keep teenagers'
blood pressure in check, regardless of their body weight, a new study suggests.
Researchers found that among nearly 1,300 Canadian teenagers they followed for five years, declining exercise levels over time were linked to small increases in blood pressure.
Gains in body fat were also linked to blood pressure increases, but excess weight did not fully account for the relationship between exercise and blood pressure changes --especially in girls.
The implication, the researchers report in the American Journal of Epidemiology, is that both weight and exercise habits independently affect teenagers' blood pressure.
And that means that getting teens off the couch might help keep their blood pressure under better control, write Katerina Maximova and colleagues of McGill University in Montreal.
The findings are based on 1,293 boys and girls who were 12 to 13 years old at the start of the study. The teens reported on their typical physical activity levels and had their body fat and blood pressure measured at the outset, and then periodically over five years.
For each exercise assessment, the teenagers reported the number of times in the past week they had engaged in moderate to vigorous activities -- like biking, walking or jogging -- for at least 5 minutes.
Overall, the researchers found, the teens' blood pressure inched upward for each session of exercise they lost over time. The increase amounted to less than one point in systolic blood pressure -- the top number in a blood pressure reading -- but the findings do suggest that sedentary lifestyles directly affect teenagers' blood pressure, according to Maximova's team.
And that, they write, could have "important public health implications."
High blood pressure and other heart disease risk factors like type 2 diabetes and high cholesterol were once uncommon, or unheard of, in children and teenagers. But rates of these conditions in teenagers have risen since the 1990s, in tandem with escalating obesity rates.
A study of Canadian teenagers published last month found that between 2002 and 2008, the percentage with at least one heart disease risk factor -- such as high blood pressure or high cholesterol -- rose from 17 percent to 21 percent.
Those researchers also noted that more than half of Canadian children between the ages of 5 and 17 are not getting enough exercise.
And while young people may not see immediate health effects, studies show that teens who are overweight, inactive and carrying heart disease risk factors tend to become adults with those same problems.
The American Heart Association recommends that all children ages 3 and older have their blood pressure checked yearly. Diet changes and exercise are usually the first-line treatment for high blood pressure in teenagers, though some may also need medication.
When it comes to exercise, experts generally recommend that kids strive for 30 minutes of moderate activity, like brisk walking, on most days of the week, as well as 20 minutes of vigorous exercise, like running or bicycling, at least three days per week.
SOURCE: American Journal of Epidemiology, November 1, 2009.
Tuesday, November 17, 2009
When people began the long trip to lose weight, they usually already set to lose a “?” pounds as a goal. Usually this is done by following a diet program combined with regular exercise. Regular exercise is what usually makes a lot of people give up. Some say there is no time, others say they are too tired from work. But the problem of obesity will force them to do something. Like the cold will force people wear thick clothes, even if they don’t want to.Some of them choose to go to the office by bicycle. This can be done if the distance between the home office not too far away. You would not want to arrive at the office with sweaty conditions, coupled with the smell of ....
Cycling can indeed be the good option. Especially if you live in areas with dense traffic. You can take shortcuts through the path, especially the small streets where cars can't fit. The result you become more familiar with your neighborhood and help you reduce stress because you have to queue for a long time in traffic jams. And most importantly you will become healthier.
Cycling will make you get up a little earlier and this may make you pass the time drinking coffee in the morning. So you are free of caffeine. Or maybe less if you drink coffee in the office afternoons. Too much caffeine is not good for health.
Can I lose weight by cycling? If you did this regularly, almost every day, and ate a healthy diet, you could expect to lose about one pound a week. And don't forget to read this article about Bicycle Safety Tips.
Image credit : www.gettyimages.com; Photographer : Dean Sanderson
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