Nutrition & Fitness

Outdoor exercise becoming popular

The gym appears to be giving way to outdoor exercises. Research shows that one in three women are shunning working out at the gym.

In an effort to workout in fresh air, 56 percent of health enthusiasts said they would definitely not be returning to the gym, femalefirst.co.uk reports.

The increasing popularity of functional workouts, boot camps and small group personal training sessions has fuelled the growth in the number of outdoor exercise options.

Being cheaper is also one of the main reasons women have decided to ditch the gym. But they also admitted that they feel more comfortable exercising in a less confined space with people watching.

Source: business standard

Wider Waistline May Mean Shorter Lifespan: Study

Having a big belly means big trouble when it comes to your health, researchers warn.

They analyzed data from 11 studies that included more than 600,000 people worldwide and found that people with large waist circumferences were at increased risk of dying younger and dying from conditions such as heart disease, lung problems and cancer.

Men with waists of 43 inches or more had a 50 percent higher risk of death than those with waists less than 35 inches. This equated to a three-year lower life expectancy after age 40, according to the study.

Women with waists of 37 inches or more had an 80 percent higher risk of death than those with waists of 27 inches or less, which equated to a five-year lower life expectancy after age 40.
The larger the waist, the greater the risk, the researchers said. For every 2 inches of increased waist circumference, the risk of death increased 7 percent in men and 9 percent in women, according to the study, which was published in the March issue of the journal Mayo Clinic Proceedings.

Although the review found an association between larger waist size and risk of death at a younger age, it didn’t prove a cause-and-effect relationship.

The link between a big belly and increased risk of death was seen even among people whose body-mass index (BMI) was within the healthy range, the researchers found. BMI is an estimate of body fat based on height and weight.

“BMI is not a perfect measure,” study lead author Dr. James Cerhan, an epidemiologist at the Mayo Clinic, said in a journal news release. “It doesn’t discriminate lean mass from fat mass, and it also doesn’t say anything about where your weight is located. We worry about that because extra fat in your belly has a metabolic profile that is associated with diseases such as diabetes and heart disease.”

When assessing patients, doctors need to consider both waist size and BMI.

“The primary goal should be preventing both a high BMI and a large waist circumference,” Cerhan said. “For those patients who have a large waist, trimming down even a few inches — through exercise and diet — could have important health benefits.”

Source: Web md

Healthy Weight Loss & Dieting Tips

In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: traditional diets don’t work—at least not in the long term. However, there are plenty of small but powerful ways to avoid common dieting pitfalls, achieve lasting weight loss success, and develop a healthier relationship with food.

The key to successful, healthy weight loss
Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight.

Since 3,500 calories equals about one pound of fat, if you cut 500 calories from your typical diet each day, you’ll lose approximately one pound a week (500 calories x 7 days = 3,500 calories). Simple, right? Then why is weight loss so hard?

All too often, we make weight loss much more difficult than it needs to be with extreme diets that leave us cranky and starving, unhealthy lifestyle choices that undermine our dieting efforts, and emotional eating habits that stop us before we get started. But there’s a better way! You can lose weight without feeling miserable. By making smart choices every day, you can develop new eating habits and preferences that will leave you feeling satisfied—and winning the battle of the bulge.

Getting started with healthy weight loss
While there is no “one size fits all” solution to permanent healthy weight loss, the following guidelines are a great place to start:

Think lifestyle change, not short-term diet. Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life. Various popular diets can help jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.

Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—to get the encouragement you need.

Slow and steady wins the race. Aim to lose one to two pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.

Set goals to keep you motivated. Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as wanting to feel more confident or become healthier for your children’s sakes. When frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.
Use tools that help you track your progress. Keep a food journal and weigh yourself regularly, keeping track of each pound and inch you lose. By keeping track of your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated.

Keep in mind it may take some experimenting to find the right diet for your individual body. It’s important that you feel satisfied so that you can stick with it on a long-term basis. If one diet plan doesn’t work, then try another one. There are many ways to lose weight. The key is to find what works for you.

Source: help guide

 

7 Reasons Vegetarians Live Longer

There’s nothing wrong with eating meat if you’re doing so in moderation (I for one, will never give up the occasional cheeseburger), but research does show that vegetarians tend to be healthier overall, and even live longer.

Now there’s another health perk vegetarians can boast about. A new study published in the journal JAMA Internal Medicine looked at data from seven clinical studies and 32 other studies published between 1900 and 2013 where participants kept a vegetarian diet and found that vegetarians have lower blood pressure compared to people who eat meat.

Here are some other reasons vegetarians may outlive meat-lovers.

1. Low blood pressure: In the latest study, researchers found that not only do vegetarians have lower blood pressure on average, but that vegetarian diets could be used to lower blood pressure among people who need an intervention.

2. Lower risk of death: A 2013 study of more than 70,000 people found that vegetarians had a 12% lower risk of death compared with non-vegetarians. With none of the saturated fat and cholesterol that clogs arteries, vegetarians may be at a lower risk for chronic diseases overall.

3. Better moods: A 2012 study randomly split participants into a three diets: all-meat allowed, fish-only, and vegetarian no-meat. The researchers found that after two weeks, the people on the vegetarian diet reported more mood improvements than those on the other two diets.

4. Less chance of heart disease: Another 2013 study of 44,000 people reported that vegetarians were 32% less likely to develop ischemic heart disease.

5. Lower risk of cancer: Researchers at Loma Linda University in California studied different versions of the vegetarian diet and cancer risk among people at a low risk for cancer overall and discovered that a vegetarian diet may have protective benefits. Although the study is not the final say on the matter, vegans had the lowest risk for cancers, specifically cancers most common among women, like breast cancer.

6. Lower risk of diabetes: Studies have shown that vegetarians are at a lower risk for developing diabetes. While the diet won’t cure the disease, it can lower an individual’s risk by helping them maintain weight and improve blood sugar control.

7. Less likely to be overweight: Research shows that vegetarians tend to be leaner than their meat-eating counterparts, and that they also tend to have lower cholesterol and body mass index (BMI). Some data suggests that a vegetarian diet can help with weight loss and be better for maintaining a healthy weight over time.

People who don’t eat vegetarian can still be very healthy, and a vegetarian diet comes with its own health risks. For instance, research has also shown that vegetarians are at a higher risk for iron deficiencies, and some experts question whether children who are raised vegetarian get the right amount of nutrients for their growing bodies. Making sure you get the right amount of nutrients is important, and keeping your physician in the loop about your eating habits can make sure you’re meeting all the requirements for good health.

Source: health and Time

Vegetarian diets may lower blood pressure

People who eat a vegetarian diet tend to have lower blood pressure than non-vegetarians, according to a new review of past studies.

Researchers said for some people, eating a vegetarian diet could be a good way to treat high blood pressure without medication.

Vegetarian diets exclude meat, but may include dairy products, eggs and fish in some cases. They emphasize foods of plant origin, particularly vegetables, grains, legumes and fruits.

High blood pressure contributes to a person’s risk of heart disease, stroke, kidney disorders and other health problems. For many people, the only treatment has been medication, but that means costs and possible side effects, lead author Yoko Yokoyama told Reuters Health in an email.

“If a diet change can prevent blood pressure problems or can reduce blood pressure, it would give hope to many people,” Yokoyama said. She is a researcher at the National Cerebral and Cardiovascular Center in Osaka, Japan.

“However, in order to make healthful food choices, people need guidance from scientific studies,” she said. “Our analysis found that vegetarian diets lower blood pressure very effectively, and the evidence for this is now quite conclusive.”

According to the American Heart Association, blood pressure readings under 120 mm Hg systolic and 80 mm Hg diastolic (120/80) are considered normal. High blood pressure starts at 140/90.

The new review, published in JAMA Internal Medicine, combined results from 39 previous studies, including 32 observational studies and seven controlled trials.

“Observational studies show what happens when people have chosen their own diets and stuck with them, often for years,” Yokoyama said. “Controlled trials are different – a diet is given to people who had not tried it before, and that will show the effect of beginning a new way of eating.”

Together the studies included close to 22,000 people.

The researchers found that in the observational studies, people who had been eating a vegetarian diet had an average systolic blood pressure that was about 7 mm Hg lower than among meat-eaters and a diastolic blood pressure that was 5 mm Hg lower.

Participants in the clinical trials who were given vegetarian diets to follow had, on average, a systolic blood pressure that was 5 mm Hg lower and a diastolic blood pressure that was 2 mm Hg lower than participants in control groups who were not on vegetarian diets.

“Unlike drugs, there is no cost to a diet adjustment of this type, and all the ‘side effects’ of a plant-based diet are desirable: weight loss, lower cholesterol, and better blood sugar control, among others,” Yokoyama said.

She said a plant-based diet is typically low in fat and high in fiber, so it helps people lose weight, which, in turn, causes a healthy drop in blood pressure.

“But there is more,” Yokoyama said. “Plant-based foods are often low in sodium and are rich in potassium, and potassium lowers blood pressure.”

The same foods are also very low in saturated fat – the type of fat in meat and cheese – and eating less saturated fat means blood can circulate more easily, she explained.

“I would encourage physicians to prescribe plant-based diets as a matter of routine, and to rely on medications only when diet changes do not do the job,” Yokoyama said. “And I would encourage everyone to try a plant-based diet, and especially to introduce plant-based diets to their children – they could prevent many health problems.”

Alice Lichtenstein, director of the Cardiovascular Nutrition Laboratory at Tufts University in Boston, said the results of the review are encouraging, but added that it didn’t take sodium in the diet and lifestyle factors into account.

“Individuals who adhere to vegetarian diets are likely to use fewer processed foods, the major source of dietary sodium, and adhere to healthy lifestyles behaviors such as maintaining a body weight in the optimal range and engaging in regular physical activity,” Lichtenstein told Reuters Health in an email. She was not involved in the new research.

“Until we understand the contribution of these factors we can’t attribute the effect observed solely to adhering to a vegetarian diet,” Lichtenstein explained.

“We certainly would not encourage substituting a slice of quiche for a grilled chicken breast for dinner, due to the sodium, calories and saturated fat,” she said.

What’s more, the findings do not mean that people taking blood pressure medication should go off their drugs in favor of diet changes without talking to a doctor.

Yokoyama said doctors who would like to prescribe diet changes need tools.

“We have developed a free program, called the 21-Day Kickstart program, which introduces a plant-based diet through daily emails that provide menus, recipes, cooking videos, and a discussion board for questions. It is available at no charge in English, Spanish, Mandarin, and Japanese, along with a special English-language program for India,” Yokoyama said.

The program is affiliated with the Physicians Committee for Responsible Medicine, an organization that promotes plant-based diets.

Source: Reuters

Cold weather can help you lose weight, study says

Keeping temperatures a bit chillier at home and work, even when it’s as cold as it is now, can make your body burn more calories to keep warm, Dutch researchers say.

Americans love to crank up the thermostat, especially in bitterly cold times like these.

But a new study suggests turning it down a few degrees could actually help you lose weight.

We know. Not what you wanted to hear right now.

But Dutch researchers say regular exposure to mildly cold temperatures can make your body burn more calories to keep warm.

“Since most of us are exposed to indoor conditions 90 percent of the time, it is worth exploring health aspects of ambient temperatures,”. “What would it mean if we let our bodies work again to control body temperature?”

Lichtenbelt and his team have been studying the phenomena for the past 10 years.

While most animals (humans included) shiver to stay warm, another type of shivering — called non-shivering thermogenesis — occurs when the temperature is cool but not cold, according to the research.

That type of shivering, activating what’s called “brown fat,” can burn up to 30 percent of the body’s energy and contribute to weight loss.

Brown fat, discovered in adults in 2009, burns calories instead of storing them like white fat.

So does this mean you should crank the heat down to 55 degrees and frolic about in a tank top and underwear?

Not necessarily. It’s more theory at this point, but researchers also said it wouldn’t hurt.

“It would do no harm,” Dr. Mitchell Lazar, chief of the division of endocrinology, diabetes and metabolism at the University of Pennsylvania, told HealthDay. “It’s worth a try for someone who is having trouble losing weight by diet and exercise alone.”

Source: global post

Will seeing red help you lose weight?

Previously, scientists found diners at a pasta buffet heaped the marinara on if they used white plates, but took smaller helpings if their plates were red. They did the opposite when the pasta had a white sauce. So researchers thought the key to eating less might be sharp color contrasts.

But the new study, published in the journal Appetite this month, indicates it’s not contrast, but one specific color — red — that causes people to cut back on what they consume. The research tested how much food or hand cream people used when the product was placed on a red, white or blue plate.

“We wanted to find out if the effect was limited to eating or generalized to other types of consumption. The cream was a convenient way to evaluate another sensory system — touch, rather than taste,” said study author Nicola Bruno, cognitive psychology researcher at the University of Parma, Italy.

The study
In the new study, volunteers rated the saltiness of popcorn, nuttiness of chocolate and stickiness of hand cream.

Each person received a pre-measured sample of a product on a plate that was one of three colors — red, white or blue. The volunteers munched and moisturized as much as they liked while they filled out their answers. Of the 240 participants, 90 taste-tested popcorn, and 75 each sampled the chocolate chips and hand cream.

Each survey also included a question to check how much testers liked the product, since this may have triggered them to eat or use more. After the experiments, researchers measured how much the testers had consumed.

The authors also measured differences in the color intensity and contrasts of foods, cream and plates. Data in hand, they tested whether differences in people’s consumption correlated with differences in color contrast.

Results
On average, people ate less popcorn and chocolate when they were served on red plates compared to blue or white plates.

Not surprisingly, self-reported popcorn fans ate more than those who expressed no preference for it on the survey. However, these people consumed more kernels independent of plate color. When researchers corrected for people’s preferences in their statistical analysis, eating off red plates was still associated with lower consumption.
Use of the moisturizing cream followed a similar trend. When testing hand cream on red plates, people used about half as much, on average, compared to cream on blue or white plates.

Contrast had little to do with these results, said Bruno. Though dark chocolate on a red plate offered less contrast than pale colored popcorn or cream, people still took fewer chocolate chips.

“I expected to find the results related to differences in color intensity, but they did not. It’s really related to the color red compared to the food and cream colors,” he said.

Limitations
The study supports the idea that the color red reduces consumption, according to Oliver Genschow, who studies consumer psychology at the University of Mannheim.
But don’t run out and buy those red plates as a holiday gift just yet. In all the research so far, participants were unaware of the real reason for the tests, implying an unconscious process may be at work.

“We don’t know what will happen if people are conscious of their plate’s color. Maybe it won’t work anymore,” Genschow said.

He says color may be an additional factor to consider when treating patients with certain eating disorders, but it’s premature to suggest everyone trying to lose weight should simply switch to red plates.

Source: cnn news

Low-sugar vs. low-fat: Twin doctors experiment to see which diet works best

In the quest to lose weight, is cutting out sugar or cutting out fat the solution?

To find the answer, 35-year-old identical twins Chris and Xand van Tulleken, who are both doctors, conducted a month-long experiment. While Chris, a physician at University College Hospital, London went on a low-fat, high-carb regime, Xand, director of the Institute of Humanitarian Affairs at Fordham University in New York, chose a high-fat, low-carb diet.

The brothers both lost weight. Xand lost the most– nine pounds in one month.

In conclusion, the brothers found that eliminating a single macro-nutrient like fat or sugar is not a solution to weight loss, nor are fad diets.

“It is about building an environment in your life where you could easily eat a cheap and healthy diet and get enough exercise. It is amazing that we are not all fat and I come away with a sense that I know enough about diet and nutrition and I should be reducing the calories and building an environment where I can do that rather than looking for one toxic ingredient,” Chris said.

After the experiment ended, the British twins also concluded that the real villains when it comes to weight gain are processed foods that contained a combination of high fat and high sugar.

Susan Jebb, professor of diet and population health at the University of Oxford, agreed with their conclusion.

“Processed foods pack calories in and are unbelievably attractive and delicious,” she told the Daily Express. “They are temptations for all of us and it is astonishing that any of us stay slim.”

The brothers’ experiment will be featured in the UK on BBC Two’s Horizon program tonight.

Source: met4love

Even Light Exercise Has Health Benefits

Light-intensity activities that get you off the couch may be beneficial to your health, even if you don’t work up a sweat, a new study suggests.

People in the study who spent more time moving around than sitting during the day generally had favorable insulin and triglyceride (blood fat) levels, even if they did not do the amount of exercise that national guidelines recommend.

“These findings demonstrate the importance of minimizing sedentary activities, and replacing some of them with light-intensity activities, such as pacing back and forth when on the phone, standing at your desk periodically instead of sitting and having walking meetings instead of sit-down meetings,” study researcher Paul Loprinzi, an assistant professor at Bellarmine University in Louisville, Ky., said in a statement.

Other light activities that can reduce sedentary time include leisurely biking, playing Wii Fit, sitting on a balance ball, playing a musical instrument and gardening.

Although these light exercises may not be as beneficial to your health as vigorous activities are, they are still “much better than lying on the couch, watching TV,” said study researcher Bradley Cardinal, co-director of the Sport and Exercise Psychology Program at Oregon State University.

The Centers for Disease Control and Prevention recommends that adults do at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking) per week, or 75 minutes of vigorous activity such as running or swimming laps.

In the study, the researchers analyzed information from more than 5,500 U.S. adults who wore accelerometers to record their movements.

About half of participants engaged in less than 150 minutes of moderate to vigorous activity a week, and spent more time sitting than performing light-intensity activities.

Other recent studies have found that too much time sitting is linked with an increased risk of chronic diseases such as heart disease and type 2 diabetes, as well as breast and colon cancers.

The new study was published online Dec. 25 in the journal Preventive Medicine.

Source: livescience

5 fitness apps that actually get results

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Looking for a new way to reach your fitness goals? Now’s the time to check out some of the hottest fitness apps for the new year. Getting fit no longer requires a pencil-and-paper workout plan or a hardback diet book. The latest apps can aid your fitness goals through interactive features, instant stats and tips, and GPS technology, as well as inspiration of the monetary variety. Reinvigorate your workout by downloading the following five fitness apps. Some are new to the market, while others are simply tried and true. Not only will these apps boost your health and wellness, they will give you a new burst of motivation.

1. Hot5
Hot5 is hands down one of my favorite apps for 2014. From abs and core to yoga and flexibility and everything in between, Hot5 contains pages and pages of 5-minute video workouts that are super easy to follow. You can find video workouts of all varieties and difficulty levels that will work you out with only five moves. While most fitness app videos look like they were filmed in the 1980s, Hot5’s are sleek and modern. The interface is also beautifully designed and user friendly. It is to the point and clear cut, saving you time by skipping the personal questionnaires and sign-up lag. I also love that this app can be used as an add-on to your fitness routine or as your entire workout. If you want to do 5-minute abs after a run, Hot5 is for you. If you want to do a full body workout, mix and match from their plethora of videos. This pick and choose system is great for beginners and fitness gurus alike. The best part? Hot5 is completely free. No hidden costs, no paid upgrades. Hot5 gives you the best of the best without costing you a penny

Compatibility: iPhone; Cost: Free

2. GymPact
We all need a little motivation when it comes to working out, and GymPact is the perfect way to get inspired. How does it work? Make a commitment to work out a certain number of times a week. Choose the amount of money you are willing to risk if you don’t reach your goal. If you don’t achieve your goal? Your credit card gets charged. Achieve your goal? You get paid! The days of being paid to work out have finally come!

Compatibility: iPhone and Android; Cost: Free

3. Weight Watchers Mobile
Sure, you’ve heard of Weight Watchers, but there’s a reason this company has been around so long. Their system gets great results –plain and simple. Weight Watchers Mobile is a great way to track your calorie consumption by using their point system. Not only can you enter and search for different foods in their database, you can scan barcodes for instant information about what you’re eating. The app counts down your available calories by day and also by week. Weight Watchers Mobile even has a section to find foods from your favorite restaurants, and info on portion control and healthy eating. Their clean-looking, easy-to-use interface makes dieting more manageable and straightforward.

Compatibility: iPhone and Android; Cost: Free, but you must be a Weight Watchers’ member to get full access.

4. RunKeeper
RunKeeper has been around for a while, but it’s still one of the greatest fitness apps out there. RunKeeper allows you to track your runs, walks, or bike rides by using the GPS system in your phone. You can view your detailed stats on its easy-to-use layout, and also track your progress over time. RunKeeper even allows you to connect with your friends so others can track your achievements and goals. My favorite feature on this app is the audio cue option. RunKeeper provides real-time coaching by giving you audible updates on your pace, time, distance, and more.

Compatibility: iPhone and Android; Cost: Free

5. Zombies, Run! 2
That’s right… the zombie craze has even reached the fitness arena. This action packed app adds an element that is sometimes missing from other workout apps – fun. Zombies, Run! and Zombies, Run! 2 mix games and stories into your run as you complete missions in a world laden with zombies. Whether you’re gathering supplies, saving a fellow human, or out-running a horde of the undead, this app amps up your normal jog with imagination and competition.

Compatibility: iPhone and Android; Cost: $2.99

Source: Fox News