Wednesday, September 21, 2011
SmartThingz: Butter My Veggies
SmartThingz: Butter My Veggies: A study published in the International Journal of Environmental Research and Public Health found that eating fruits and vegetables didn’t lo...
Butter My Veggies
A study published in the International Journal of Environmental Research and Public Health found that eating fruits and vegetables didn’t lower the risk of coronary heart disease unless they were consumed with high-fat dairy products.
Many of the vitamins and micronutrients in food are fat-soluble, which means they cannot be absorbed without the presence of adequate fat. This means that if you eat fruits or vegetables without fat, you’ll absorb only a fraction of the nutrients you would absorb if you ate them with fat.
Consuming adequate amounts of fat with fruits and veggies is especially true in the case of children. Vitamins and micronutrients are crucial for proper physical and mental development.
Another study compared two salads, with and without avocado. The first salad included romaine lettuce, baby spinach, shredded carrots and a no-fat dressing, resulting in a fat content of about 2%. After avocado was added, the fat content jumped to 42%. When the salad was eaten with the avocado, the test subjects absorbed seven times the lutein and nearly 18 times the beta carotene. Lutein is a carotenoid found in many green vegetables and is linked with improved eye and heart health.
FitFlax with flax seed, chia seeds and lignans are also great sources for omega 3's, and a great addition to any salad. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
Many of the vitamins and micronutrients in food are fat-soluble, which means they cannot be absorbed without the presence of adequate fat. This means that if you eat fruits or vegetables without fat, you’ll absorb only a fraction of the nutrients you would absorb if you ate them with fat.
Consuming adequate amounts of fat with fruits and veggies is especially true in the case of children. Vitamins and micronutrients are crucial for proper physical and mental development.
Another study compared two salads, with and without avocado. The first salad included romaine lettuce, baby spinach, shredded carrots and a no-fat dressing, resulting in a fat content of about 2%. After avocado was added, the fat content jumped to 42%. When the salad was eaten with the avocado, the test subjects absorbed seven times the lutein and nearly 18 times the beta carotene. Lutein is a carotenoid found in many green vegetables and is linked with improved eye and heart health.
FitFlax with flax seed, chia seeds and lignans are also great sources for omega 3's, and a great addition to any salad. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
Friday, September 16, 2011
Get Resistance
A new study revealed that resistance training improves endurance in running and cycling. The effect occurred both in experienced athletes and in novices.
One group did half squats with heavy weights three times a week while continuing a running program. The other group just ran. Those who did the squats improved their running efficiency and improved the length of time they could run before exhaustion set in.
Similar studies also have found the effect in cyclists, but not in swimmers. Swimmers get faster when they try a very specific type of resistance training, done while in the water, that concentrates on the movements they use in their strokes. The mastery of the highly technical swimming stroke is the most important factor in performance and endurance. Upper-body strength plays at best a minor role.
It is not known why weight lifting would improve performance, but researchers speculate that it may train supporting muscle fibers in the legs, allowing runners or cyclists to use them to augment muscles that get tired.
Try SmartSole Exercise Insole to help you burn more calories with every step and turn your everyday footwear into toning shoes. And SmartToes Toe Stretchers and Straightener with it's unique design that's beneficial to stretching your hamstrings, as well as, hammer toe and provides hammer toe treatment, and bunion treatment.
SmartSole and SmartToes are now available at Duane Reade.
One group did half squats with heavy weights three times a week while continuing a running program. The other group just ran. Those who did the squats improved their running efficiency and improved the length of time they could run before exhaustion set in.
Similar studies also have found the effect in cyclists, but not in swimmers. Swimmers get faster when they try a very specific type of resistance training, done while in the water, that concentrates on the movements they use in their strokes. The mastery of the highly technical swimming stroke is the most important factor in performance and endurance. Upper-body strength plays at best a minor role.
It is not known why weight lifting would improve performance, but researchers speculate that it may train supporting muscle fibers in the legs, allowing runners or cyclists to use them to augment muscles that get tired.
Try SmartSole Exercise Insole to help you burn more calories with every step and turn your everyday footwear into toning shoes. And SmartToes Toe Stretchers and Straightener with it's unique design that's beneficial to stretching your hamstrings, as well as, hammer toe and provides hammer toe treatment, and bunion treatment.
SmartSole and SmartToes are now available at Duane Reade.
Sunday, September 11, 2011
The Core
Most people think of the core as a nice six-pack, or toned abs, but the
The abs have very limited and specific action, and what is referred to as the core actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of the torso. When these muscles contract, they stabilize the spine, pelvis and shoulder and create a solid base of support.
The difference between core and abdominal training is that you’re not just targeting the front side of the body but the back and glutes as well. A movement that works your core is going to work more than one muscle group, and you’re going to see results a lot faster.
The core muscles also make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back. Core conditioning exercise programs need to target all these muscle groups to be effective.
SmartToes Toe Stretchers and Straightener unique design are beneficial to stretching your hamstrings, as well as, hammer toe and provide hammer toe treatment, and bunion treatment. Try SmartSole Exercise Insole to help you burn more calories with every step and turn your everyday footwear into toning shoes.
SmartSole and SmartToes are now available at Duane Reade.
The abs have very limited and specific action, and what is referred to as the core actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of the torso. When these muscles contract, they stabilize the spine, pelvis and shoulder and create a solid base of support.
The difference between core and abdominal training is that you’re not just targeting the front side of the body but the back and glutes as well. A movement that works your core is going to work more than one muscle group, and you’re going to see results a lot faster.
The core muscles also make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back. Core conditioning exercise programs need to target all these muscle groups to be effective.
SmartToes Toe Stretchers and Straightener unique design are beneficial to stretching your hamstrings, as well as, hammer toe and provide hammer toe treatment, and bunion treatment. Try SmartSole Exercise Insole to help you burn more calories with every step and turn your everyday footwear into toning shoes.
SmartSole and SmartToes are now available at Duane Reade.
Saturday, September 10, 2011
Just So You Know: Statin Drugs Edition
Statin drugs are used to lower cholesterol levels by inhibiting the enzyme reductase, which plays a central role in the production of cholesterol in the liver. Increased cholesterol levels have been associated with cardiovascular diseases. A new study published in The European Heart Journal reports that statin drugs have proven effective for the prevention of heart attack, coronary heart disease, and may also reduce the risk for infectious disease.
A clinical trial of atorvastatin (brand name Lipitor) for prevention of heart problems in people with high blood pressure resulted in a 35 percent reduction in relative risk of nonfatal heart attack and fatal coronary heart disease. To the surprise of the researchers, the drug appea
FitFlax with flax seed, chia seeds and lignans is a great source for omega 3's, and also helps reduce cholesterol. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
A clinical trial of atorvastatin (brand name Lipitor) for prevention of heart problems in people with high blood pressure resulted in a 35 percent reduction in relative risk of nonfatal heart attack and fatal coronary heart disease. To the surprise of the researchers, the drug appea
FitFlax with flax seed, chia seeds and lignans is a great source for omega 3's, and also helps reduce cholesterol. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
Tuesday, September 6, 2011
Toss This In Your Salad
Why not add some variety to your salad greens?
Purslane contains up to 400 milligrams of omega-3 fatty acids per serving. It's also a great source of vitamins A and C, and it contains up to 15 times more of the cancer-fighting antioxidant melatonin than many other fruits and vegetables. It's lemony, succulent and crisp. Maximize freshness by storing purslane with stems in cold water in the refrigerator.
Dandelion Greens help with digestion and also acts as a mild laxative to relieve bloating and constipation. One cup provides more than 100 percent of your daily dose of vitamin A, crucial for keeping your eyesight strong, and 103 milligrams of calcium. Look for dandelions with smaller, slightly curled leaves because they’re less bitter.
Mizuna is high in immune-boosting vitamin C, folate and iron. It also contains powerful antioxidants linked to decreased cancer risk. One of the mildest mustard greens, mizuna is often found in mesclun mixes. Cultivated in Japan, mizuna brings an exotic, slightly spicy flavor to your salad.
Mâche. A one-cup serving of mâche delivers 80 percent of your daily requirement of folate, which helps keep your heart healthy, and two grams of fiber, four milligrams of iron, needed for forming red blood cells, and more than 250 milligrams of heart-healthy omega-3 fatty acids. Mâche has a mild, nutty flavor
Watercress contains high doses of vitamins A, C and K, compounds that boost your body’s natural detoxifying abilities, and may also lower breast cancer risk and strengthen your bones. One cup of Watercress has four milligrams of calcium.
FitFlax with flax seed, chia seeds and lignans are also great sources for omega 3's, and a great addition to any salad. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
Purslane contains up to 400 milligrams of omega-3 fatty acids per serving. It's also a great source of vitamins A and C, and it contains up to 15 times more of the cancer-fighting antioxidant melatonin than many other fruits and vegetables. It's lemony, succulent and crisp. Maximize freshness by storing purslane with stems in cold water in the refrigerator.
Dandelion Greens help with digestion and also acts as a mild laxative to relieve bloating and constipation. One cup provides more than 100 percent of your daily dose of vitamin A, crucial for keeping your eyesight strong, and 103 milligrams of calcium. Look for dandelions with smaller, slightly curled leaves because they’re less bitter.
Mizuna is high in immune-boosting vitamin C, folate and iron. It also contains powerful antioxidants linked to decreased cancer risk. One of the mildest mustard greens, mizuna is often found in mesclun mixes. Cultivated in Japan, mizuna brings an exotic, slightly spicy flavor to your salad.
Mâche. A one-cup serving of mâche delivers 80 percent of your daily requirement of folate, which helps keep your heart healthy, and two grams of fiber, four milligrams of iron, needed for forming red blood cells, and more than 250 milligrams of heart-healthy omega-3 fatty acids. Mâche has a mild, nutty flavor
Watercress contains high doses of vitamins A, C and K, compounds that boost your body’s natural detoxifying abilities, and may also lower breast cancer risk and strengthen your bones. One cup of Watercress has four milligrams of calcium.
FitFlax with flax seed, chia seeds and lignans are also great sources for omega 3's, and a great addition to any salad. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
Thursday, September 1, 2011
Just So You Know: Butter vs. Margarine Edition
Regular butter is made with one ingredient: cow's milk or cream, churned or shaken until it reaches a semisolid state. It contains at least 80% milk fat by weight, and it takes about 11 quarts of milk to make 1 pound of butter. Most butter sticks contain 100 calories per tablespoon, a typical serving size. One serving has 11 grams of fat, and 7 grams of saturated fat. It also contains 30 milligrams of dietary cholesterol.
Margarine is any vegetable-oil-based, butter-flavored spread that contains 80% oil. Anything with a lower oil and fat content is called a soft margarine spread. It's been called a healthier, plant-based alternative to butter, but it also has it's detracters for being artificial and having trans fats, which help keep oil-based ingredients solid at room temperature.
The American Heart Association suggests buying soft, trans-fat-free spreads instead of regular butter or stick margarine. Choose a blend with the least amount of saturated fat and zero trans fats. Check the ingredients: If it says partially hydrogenated oils, it still has some trans fat, even if the label says trans fat free. When baking, use a hard stick of trans-fat-free margarine in place of butter
Your healthiest option may be to skip both the butter and margarine. Try using monounsaturated fat instead. Olive oil for dipping bread or vegetable oil for cooking. Use avocado and nut butters in place of butter on sandwiches. These are healthier fats and sources of omega 3.
Flax seed, chia seeds and lignans are also great sources for omega 3's. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
Margarine is any vegetable-oil-based, butter-flavored spread that contains 80% oil. Anything with a lower oil and fat content is called a soft margarine spread. It's been called a healthier, plant-based alternative to butter, but it also has it's detracters for being artificial and having trans fats, which help keep oil-based ingredients solid at room temperature.
The American Heart Association suggests buying soft, trans-fat-free spreads instead of regular butter or stick margarine. Choose a blend with the least amount of saturated fat and zero trans fats. Check the ingredients: If it says partially hydrogenated oils, it still has some trans fat, even if the label says trans fat free. When baking, use a hard stick of trans-fat-free margarine in place of butter
Your healthiest option may be to skip both the butter and margarine. Try using monounsaturated fat instead. Olive oil for dipping bread or vegetable oil for cooking. Use avocado and nut butters in place of butter on sandwiches. These are healthier fats and sources of omega 3.
Flax seed, chia seeds and lignans are also great sources for omega 3's. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
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