Nutrition & Fitness

Nutritionist discusses benefits of ‘eating in color’

It’s a brand new year, and we all want to get a jump on eating healthy. But sometimes we focus too much on counting grams of fiber or protein, or we focus in on specific nutrients. An easier (and definitely more fun) approach is to simply add more color to your meals and snacks.

In Eating in Color: Delicious, Healthy Recipes for Your and Your Family, I share recipes and tips for bringing more color to your table in a fun, stress-free way. The book highlights the entire spectrum and inspires you to add health-boosting fruits, veggies and whole grains to your diet by adding as many colors to your plate as possible. Fruits and vegetables contain compounds that reduce the risk of heart disease and stroke, some cancers, chronic respiratory diseases, diabetes and obesity. Most of us don’t get enough fruits, veggies or whole grains, so adding a couple of extra servings a day will go a long way to making us all healthier.

Here’s a guide to “Eating in Color” and the benefits that each color family provides.

Reds

This bold and beautiful family of fruits and vegetables is certainly physically attractive, but it also boasts a wide range of heart-healthy nutrients. Many members of the red family contain high levels of the antioxidant vitamin C, potassium and fiber. Vitamin C helps fight damage caused by free radicals throughout the body. Potassium is essential for maintaining normal blood pressure and keeps your heart beating regularly. And soluble fiber, found in many red fruits, helps lower “bad” LDL cholesterol.

Foods to try: pomegranates, raspberries, strawberries, watermelon, radishes, tomatoes, beets, red peppers, radicchio, rhubarb, cherries, cranberries, red apples, red onions

Oranges

The orange family ranges from delicate apricots to sturdy winter squash, but one thing they all have in common is a very special nutrient: beta-carotene. Beta-carotene is converted to vitamin A in the body and is needed for skin and eye cell growth. It’s also vital for a healthy immune and reproductive system.

Foods to try: pumpkins, orange peppers, sweet potatoes, butternut squash, mangos, oranges, apricots, peaches, cantaloupe, carrots

Yellows

The yellow family ranges from fragrant Meyer lemons to earthy yellow beets and is a little tough to categorize. This sunny group finds common ground in its wealth of antioxidant-rich compounds, which help fight chronic diseases including cancer and heart disease.

Foods to try: yellow beets, star fruit, yellow figs, lemons, yellow bell peppers

Greens

Green is Mother Nature’s favorite color. She uses it to color everything from leafy herbs to creamy avocados to refreshing cucumber. Most members of the green family are super slimming, with less than 50 calories per cup, so it makes sense to load up your plate with them. They also offer up antioxidants for longevity-boosting benefits. And many greens are a great vegetarian and vegan source of iron, as well as the B-vitamin folate, which is essential for a healthy pregnancy.

Foods to try: arugula, kiwi fruit, avocado, broccoli, spinach, cucumbers, zucchini, kale, fennel, Brussels sprouts, asparagus, edamame, mustard greens, sugar snap peas, herbs, lime, watercress

Blues, Indigos and Violets

It’s good to have the blues. This family of foods delivers high amounts of anthocyanins – a type of antioxidant that fights inflammation and may help reduce the risk of heart disease and cancer. And certain members of this gorgeous crew may also help keep your memory sharp and boost brainpower.

Foods to try: purple cabbage, blueberries, blackberries, eggplant, plums, prunes, figs, eggplant, purple potatoes, grapes, purple carrots

Blacks and Tans

This group may not be colorful in the traditional sense, but they still bring a lot to the table. Rich in fiber and antioxidants, these whole grains, legumes, fruits, fungi and seeds add big flavor and texture to meals and reduce your risk of diabetes and heart disease. Also, it includes everyone’s favorite – chocolate.

Foods to try: coconut, mushrooms, olives, chocolate, chia seeds, hemp seeds, barley, flax seeds, quinoa, black rice, freekeh, black beans

 

Teen fitness is linked to reduced risk of myocardial infarction

If teenage boys were asked to choose between exercising and playing computer games, the majority would choose computer games. But new research suggests adolescent boys should be more physically active, as low fitness levels may increase their risk of having a heart attack later in life.

This is according to a study published in the European Heart Journal.

A research team from Sweden, led by Prof. Peter Nordström, of Umeå University, analyzed data of 743,498 men. All men were a part of the Swedish armed forces between 1969 and 1984, and underwent a medical examination when they were 18-years-old.

The medical examination involved measuring the participants’ blood pressure, weight, height and muscle strength.

It also measured their aerobic fitness through a cycle test. Cycling resistance was increased by 25 watts a minute until the participants’ were too exhausted to carry on. Their maximum wattage was used for the study.

The research team divided the participants’ results into five groups, ranging from the lowest levels of aerobic fitness to the highest.

All men were followed for an average of 34 years until either the date of death, the date of their first heart attack, or until January 1 2011.

During the follow-up period, there were 7,575 incidences of myocardial infarctions – the equivalent to approximately 1,222 heart attacks per 100,000 men.

High aerobic fitness linked to lower heart attack risk
On comparing aerobic fitness with the participants’ risk of heart attack, the researchers found that men in the lowest aerobic fitness group were 2.1 times more likely to suffer a heart attack later in life compared with men in the highest aerobic fitness group.

The results also revealed that for every 15% increase in aerobic fitness, the men were 18% less likely to have a heart attack. This was after taking factors such as body mass index (BMI) and socioeconomic background into consideration.

Furthermore, the investigators found that men who carried out regular cardiovascular training in late adolescence reduced their risk of heart attack later in life by 35%.

Results dependent on BMI
To analyze how BMI and aerobic fitness combined had an impact on the participants’ risk of heart attack, the researchers separated the men into four groups in line with the World Health Organization’s definitions of BMI.

These were:

Underweight/lean (BMI less than 18.5kg/m2)
Normal weight (BMI between 18.5-25kg/m2)
Overweight (BMI between 25-30kg/m2)
Obese (BMI over 30kg/m2)
Results revealed that the fittest obese men had almost double the risk of heart attack compared with men who were lean but the most unfit. Furthermore, the fittest obese men had almost four times the risk of heart attack compared with the fittest lean men.

Commenting on their findings, Prof. Nordström says:

“Our findings suggest that high aerobic fitness in late adolescence may reduce the risk of heart attack later in life.

However, being very fit does not appear to fully compensate for being overweight or obese in respect to this risk. Our study suggests that it’s more important not to be overweight or obese than to be fit, but that it’s even better to be both fit and a normal weight.”

He notes that further research is needed to determine how these findings are clinically relevant, “but given the strong association that we have found,” he adds, “the low cost and easy accessibility of cardiovascular training, and the role of heart disease as a major cause of illness and death worldwide, these results are important with respect to public health.”

Source: Medical news today

Mediterranean diet linked to lower risk of Type 2 diabetes

Even without weight loss, adhering to a diet rich in fresh produce, chicken, fish and olive oil is 40% more effective in heading off the development of Type 2 diabetes than following a low-fat diet, a new study has found.

The research suggests that for the nation’s 78 million obese adults, a diet that minimizes red meat and sweets but incorporates plant-based fats may be a sustainable way to improve health — even if permanent weight reduction proves elusive.

The findings add to mounting research that suggests a traditional Mediterranean diet may be easier to adhere to and more likely to improve health than more restrictive regimens.
Compared with those on a low-fat diet, trial participants whose Mediterranean-style diet was supplemented with a daily dose of tree nuts — almonds, walnuts and hazelnuts — were 18% less likely to develop Type 2 diabetes. The researchers called that a positive trend but acknowledged that the difference fell short of demonstrating beyond doubt the superiority of such a diet over a standard low-fat diet.

Published Monday in the Annals of Internal Medicine, the latest entry in the diet fray followed for more than four years a group of 3,541 older Spaniards who were at high risk of developing cardiovascular disease. They were a subgroup of a larger clinical trial that demonstrated the effectiveness of the Mediterranean diet in reducing the risk of heart attacks and strokes.

Source: latimes

Ear Acupuncture May Hold Promise for Weight Loss

Placing five acupuncture needles in the outer ear may help people lose that spare tire, researchers report.

Ear acupuncture therapy is based on the theory that the outer ear represents all parts of the body. One type uses one needle inserted into the area that is linked to hunger and appetite, while the other involves inserting five needles at different key points in the ear.

“If the trend we found is supported by other studies, the hunger acupuncture point is a good choice in terms of convenience. However, for patients suffering from central obesity, continuous stimulation of five acupuncture points should be used,” said lead researcher Sabina Lim, from the department of meridian and acupuncture in the Graduate College of Basic Korean Medical Science at Kyung Hee University in Seoul, South Korea.

According to Lim, the effectiveness of acupuncture on obese patients is closely related to metabolic function. “Increased metabolic function promotes the consumption of body fat, overall, resulting in weight loss,” she said.

The report was published online Dec. 16 in the journal Acupuncture in Medicine.

Dr. David Katz, director of the Yale University Prevention Research Center, said, “We must avoid rushing to judge that a treatment is ineffective just because we don’t understand the mechanism. Rather, if a treatment is genuinely effective, it invites us to figure out the mechanism.”

But this study does not prove the effectiveness of acupuncture, he said. “Placebo effects are strong, particularly when they involve needles. The evidence here falls short of proof,” Katz said.

According to the U.S. National Center for Complementary and Alternative Medicine, results from the few studies on acupuncture and weight loss have been mixed.

In one study, researchers examined the effect of ear acupuncture with sham acupuncture on obese women. “Researchers found no statistical difference in body weight, body-mass index and waist circumference between the acupuncture group and placebo,” said Katy Danielson, a spokeswoman for the center.

For this latest study, Lim and her colleagues compared acupuncture of five points on the outer ear with one-point acupuncture. They randomly assigned 91 overweight people to five-point acupuncture, one-point acupuncture (hunger) or sham (placebo) treatment.

During the eight weeks of the study, participants were told to follow a restrictive diet, but not a weight-loss diet. They were not supposed to increase their exercise.

Those who received five-point acupuncture had needles placed 2 millimeters deep in one outer ear taped in place and kept there for a week. Then the same treatment was applied to the other ear. The process was repeated over eight weeks.

Other patients received similar treatment with one needle or with sham acupuncture where the needles were removed immediately after insertion.

source: webmd

Why pull-ups are harder for women

News that many female marines in boot camp cannot complete three pull-ups might have you wondering: Why do women find the exercise so difficult?

This week, the Associated Press confirmed that the Marine Corps will delay the implementation of a new standard that would have required women to do at least three pull-ups on their yearly fitness test (the same as the requirement for men). The requirement for women was supposed to go into effect this year, but it was delayed after tests showed that 55 percent of female recruits at a South Carolina site could not complete the task.

Women find pull-ups more difficult than men do because they have less muscle mass in their upper extremities, said Tim Hewett, director of research in the department of sports medicine at Ohio State University Wexner Medical Center. Magnetic resonance imaging (MRI) studies show that women have about 40 percent less upper-body mass than men do, Hewett said.

This means that, in general, a woman’s natural upper body is only about 50 to 60 percent as strong as a man’s, Hewett said.

On the other hand, women’s lower-body strength is closer to men’s. Studies show that a woman’s lower extremities are about 80 to 90 percent as strong as a man’s, when you take into account body size, Hewett said. Women also have more endurance than men, he said.

“Women do have their [physical] advantages; it’s just the one glaring difference in performance is muscle-strength measures, especially in the upper extremities,” Hewett said.

Of course, each individual is different, and there are certainly women who can do many pull-ups.

One female Marine said that last year, she could hardly complete a single pull-up, but now, she can do eight, and is working toward her goal of 12, according to Gawker.

And last year, three female Marines became the first to complete the Corps’ infantry training, which is considered one of the toughest training courses in the U.S. military.

Source: Big News Network

11 Tips Stick To Your New Year’s Fitness Resolutions

Every year, on January 1, we vow to make the year ahead our healthiest and fittest yet! But somehow that resolve disintegrates as the days, weeks and months go by, and life starts “getting in the way.”

Start fresh in 2014 and follow these simple tips to help you stay on board your very own fitness bandwagon! You can do it!

1. Get real.

Wellness doesn’t happen overnight, so be patient with yourself! Long-term results are best achieved through small, gradual changes. Want to lose 10 pounds? Aim for ½-1 pound a week. Want to run a 5K? Start by running 1-2 miles every few days. If you go all out and push yourself too hard, too fast, you may find it difficult to maintain new habits and end up giving up altogether.

2. Make a date with yourself.

You’re busy, understood. Assess your schedule and figure out where exercise can fit into it. Even when things get really hectic, there’s always a little time to spare somewhere. Then make dates with yourself and stick to them. When you’re overwhelmed by commitments, routine can help you stay on track.

3. Keep it fresh.

No matter how and when you choose to move your body, it should be enjoyable and for the purpose of celebrating it, not punishing it. Hate the treadmill? Try a Zumba or Bar Method class. If you’re already going to the gym regularly but find it hard to stay motivated, try something new to revive your resolve and boost your fitness level.

4. Pair up to pare down.

Ask a friend or your significant other to go on a hike with you or to join you for a yoga class. Having a “partner in crime” not only makes exercising more fun but it also helps keep you accountable… Even better, research shows that couples who work out together develop a stronger bond.

5. Have a plan B.

Last minute obligations are bound to pop up on occasion, making it difficult for you to stick to your gym routine and other healthy practices. Be prepared for those moments by keeping your running shoes under your desk or in your car, and stash some nutritious bites in your purse.

6. Give yourself a break.

Everyone gets sick once in a while or has a totally crazy-busy day. When going to the gym is the last thing you feel like doing or you couldn’t resist that mid-afternoon brownie, don’t beat yourself up! Tomorrow is another day. And remember: moderation is the key to healthy and long-lasting results.

7. Ditch fad diets.

Fat-free snacks, 100-calorie packs, energy bars… These so called “health foods” are not real foods. They’re addictive, chemical and preservative-laden products that con our brains into thinking we’re full, yet leave us feeling ravenous again in no time.

8. Instead of fake, overly processed “diet” foods, eat real foods.

Make sure they’re made from fresh, whole, minimally processed ingredients. And lastly, never starve yourself. Restrictive eating slows down your metabolism and deprivation only leads to cravings and future binges.

9. Pay tribute to H2O!

For peak performance and energy, and to reduce cravings, drink plenty of water, or other unsweetened beverages like green tea throughout the day. Aim for two big bottles a day.

10. Dream on.

It’s called beauty sleep for a reason. Skimping on sleep can work against you and cause weight gain by raising appetite-stimulating hormones, such as cortisol. Besides, the better rested you are, the more likely you are to get up and hit the gym! Aim for a minimum of 6-8 hours of precious slumber a night.

11. Spoil yourself.

Whether it’s dropping a dress size, running an extra mile or trying a new exercise class, celebrate each milestone you reach. Regular post-workout treats, like a latte or a mani can motivate you to exercise longer and more frequently. The key is to remember to keep these small and healthy so you don’t cancel out all your efforts!

Source:

14 Ways to Cut Portions Without Feeling Hungry

To lose weight, you need to burn more calories than you consume, which inevitably means one thing: portion control. But you’re not necessarily doomed to a growling stomach until you reach your goal. “Portion control doesn’t mean you have to eat tiny portions of everything,” says Lisa Young, PhD, RD, author of The Portion Teller Plan: The No-Diet Reality Guide to Eating, Cheating, and Losing Weight Permanently. “You don’t want to feel like you’re on a diet, but you have to eat fewer calories.”

Here are 14 easy ways to cut portions, trim calories, and lose fat without counting the minutes until your next meal.

Start with a glass of H2O
Drink 16 ounces (a big glass) of water before you eat, suggests Dawn Jackson Blatner, RD, author of The Flexitarian Diet. Filling your belly with water will naturally make you less likely to overeat, she says. Plus, some symptoms of dehydration may actually be what’s causing your rumbling belly, so sipping some water before you eat may eliminate your “hunger” altogether.

Wear form-fitting clothes
We’re not suggesting you squeeze into pants that are too tight. However, wearing an outfit with a waistband or perhaps a jacket with buttons can serve as a tool to prompt you to slow down and assess how you feel during your meal, says Young. As your clothing begins to feel a little snugger, it may keep you from going back for seconds.

Add veggie fillers
Bulking up your meals with veggies is one easy way to cut calories while filling you up fast. Spinach, for example, can be used as a sandwich-topper or can add fiber and nutrients to pasta and stir-fries, says Blatner. Other ideas to eat more veggies: swap in mushrooms for half the ground meat in most recipes, make oatmeal more filling with diced apples, and use a whole-wheat pita in place of bread so you can stuff it with more veggies.

Dine on dinnerware that helps you lose
The color of your plate may influence how much you eat, according to a 2012 Cornell University study. The researchers discovered that when a plate and the food on it had a low color-contrast (like pasta with Alfredo sauce on a white plate), people at a buffet served themselves 22% more than when there was a higher color-contrast (like pasta with red sauce on a white plate or pasta with Alfredo sauce on a red plate). The study conclusions suggest that if you want to eat less, select plates that have a color-contrast to the food you’re eating for dinner. Or if you want to eat more healthy foods, like a bigger salad, eat greens from a large green plate or bowl!

Make carbs the topper instead of the base
Rethink the way you use grains and starches. Take a breakfast parfait, for instance: instead of starting with a granola base, fill your cup with yogurt and then sprinkle just a tiny amount of granola on top for the crunch you crave. Making a stir-fry? Load up your plate with veggies and a serving of lean protein, then add a quarter cup of brown rice.

Set the scene for slower eating
Dim lights and listen to relaxing music to set the tone for a more leisurely meal, suggests Blatner. “Taking your time while eating increases enjoyment and decreases portions,” she says. Remember to chew slowly, put down your fork between bites, and sip water to make your meal last longer.

Work for your food
Here’s another way to slow down your eating: munch on foods that require shelling, peeling, or individual unwrapping, suggests Blatner. Oranges, edamame, and pistachios in their shells are healthy options.

Don’t eat from the bag or box
When you sit down with a bag of chips, do you really know how many you’re eating? Researchers from Cornell University sought to answer this question in a study and found that people ate 50% more chips when they were given no visual cues as to how large a portion should be. So if you buy a bag of pretzels or tin of nuts that contains 10 servings, divide the contents of the container into 10 smaller baggies ahead of time

Slurp your appetizer
Before you dive into your entrée, have some soup. Though it may seem counterintuitive to add more to your meal, research shows that starting a meal with soup may help you reduce your overall calorie intake. In a 2007 study, people who ate soup before their lunch entrée reduced their total calorie intake by 20%. Your best bet: a broth-based soup, preferably with veggies to help you feel full from the natural fiber, says Young. Here are a few healthy soup recipes to get you started.

Take a lap before serving yourself
In a Cornell University study published in PLoS One, researchers observed people at two separate breakfast buffet lines that featured the same seven items: cheesy eggs, potatoes, bacon, cinnamon rolls, low-fat granola, low-fat yogurt, and fruit. One line presented the foods from healthiest to least-healthy, while the other line had the order reversed. Regardless of which line they passed through, more than 75% of diners put the first food they saw on their plates; the first three foods they encountered in the buffet made up two-thirds of all the foods they added to their plate. So take a stroll around the buffet or dinner table before you serve yourself, suggests Young.

Drink from a tall glass
It’s okay to have a cocktail with your meal if that’s what you really want, but keep it to one glass and enjoy it slowly, suggests Young. To trick yourself into believing you’re having more, pour your drink into a tall, thin glass. A 2005 study published in the journal BMJ revealed that practiced bartenders who poured what they thought was a shot of alcohol (1.5 ounces) into a short, wide glass poured 20% more than when the glass was tall and thin. Add extra ice to your drink to make it look like even more!

Limit mealtime distractions
Turn off the TV and put your smartphone away while you eat. A recent review of studies found that people who watched television during meals tended to consume more than those who ate without any distractions. And for you office dwellers? Consider taking your lunch break away from your desk—in an American Journal of Clinical Nutrition study, people who played computer solitaire while having lunch felt less full at the end, and went on to eat more food later in the day than those who didn’t play the game

Use smaller serveware and dishes
Turns out that even food experts aren’t so savvy about eyeballing portion sizes. In a Cornell University study, 85 nutrition experts gathered for an ice cream social to celebrate the success of a colleague. They were randomly given either a small or large bowl, or a small serving scoop or large serving scoop. Then, the nutritionists were asked to complete a brief survey while the study researchers secretly weighed their bowls. Those given the larger bowls served themselves 31% more without realizing it, while those who used the larger scoop unknowingly served themselves 14.5% more. Moral of the story? Dish up your own food with a small utensil onto a small bowl or plate, and chances are you’ll eat less.

End your meal with a new kind of sweet treat
Many people have trained themselves to expect a sweet treat at the end of a meal, says Blatner. Swap in a new, healthier ritual after meals to signal that you’re done eating. She recommends brewing a flavorful decaf tea like peppermint, cinnamon, chocolate, or one of your favorite fruity varieties for low-or-no-calorie sweet-tooth satisfier.

Source: health

How to Create Your Own Home Gym

After acquiring equipment for my home gym in recent months, I realized how easy and inexpensive it can be. Depending on how much space you have and how much money you have to spend, you can create the perfect at-home gym just for you! Here are a few tips on how to make your home gym a reality.

1. Decide how much space you are willing to commit to your home gym.

2. Think about what your favorite pieces are (free weights/bands/balls/etc.).

3. If you are looking for a big ticket item go on Craigslist for your local area. I got my $1200 weight machine for $200! So many people buy big ticket workout items with the high hopes of using them all the time, but they really just end up as an expensive coat rack. Eventually people want to sell these items quickly to make space in their homes. You can often score a great deal! Make sure to barter with them when you get there as well, since most people are willing to negotiate.

4. If you have a friend or family member with an item that they don’t use, ask if they would be willing to sell it to you or let you borrow it for a while. Most people would love to have the space back and would be happy to have someone they love get some good use out of their equipment:) There are a couple of big ticket items flowing throughout various family members’ homes at the moment. Whoever will use them gets them and we can swap when needed.

5. For the smaller items such as weights/balls/bands/workout videos, check out garage sales/used sporting goods stores/thrift stores, or even sports stores that are having blowout type sales. I am not a huge garage sale person, but I know that you can get some screaming deals from people just looking to get rid of stuff. Often these items have never been used. I know I have sold unused items at one of my garage sales just to get rid of them.

6. Swap with your friends. If you have a video or a piece of equipment that you don’t use or haven’t in a while, maybe your friend does too and you can swap for a period of time. You can borrow her pilates video and she can borrow your workout bands. Everyone has some sort of equipment in their house that is being unused. Why not swap it for something new to you?!

7. When people ask for gift ideas for birthday/Christmas etc. ask for that piece of equipment you have had your eye on. Or ask for gift cards for sports stores that carry your coveted items:)

8. Lastly, make your home gym easily accessible. Don’t make it so hard to get to your equipment that you won’t want to bother with it. Don’t throw everything in a corner so that you have to lift 20 things to get to the one item you really want. Create an organized and easy to access space that invites you to come on over and work out:)

So, are you ready to create your own home gym? What is the first thing you are going to look for? Do you have any other tips for someone looking to create a home gym?
Have a great day and happy running!

Source: Livin the sweat life

7 Foods that make you stink

Blamed on everything from genes, to cheap perfume, even occupation, or the type of food you ate, body odour can be crowned as the single biggest turning off factor in social interactions.

Some experts might blame it on the excessive use of deodorants and some might blame it on the biological composition of your body, but many unanimously agree that some specific types of food items can lead to body odour. Zoom in on our list of top 7 foods that cause body odour and consume them in moderation if you are a regular victim of this disorder.

Spicy food
A spice overload can lead to excessive sulfur in your food intake, which will be eliminated through skin’s pores and breath. Ensure that you eat well-balanced meals that aren’t too heavy on garlic, onions or piping hot curries.

Red meat
Red meat requires maximum digestion effort for your body to process. Over-eating will lead to issues liker perspiration and unwanted sweat. While vegetarians might not have such issues with their limited food intake, fenugreek and other strong flavoured plants cause similar results.

Alcohol
Chocolate, soda, tea, coffee, alcohol – consuming any of these in excess causes body odour as when you drink them atleast 10% of it will be left unprocessed causing perspiration. Excessive alcohol, in particular, may cause body odour.

Junk foods
Excessive consumption of junk foods with next to no exercise routine, will lead to accumulation of fatty cells inside your body which is the chief reason behind sweating and BO. They lead to unwanted breath and body odour as the food takes longer than their healthier counterparts to get digested. Foods high in hydrogenated oil, sugar, flour, salt and so on are not good when consumed in excess.

Low carbs
A diet which does not contain carbs can lead to a greater release of sweat in the body and also excess of protein foods. This process leads to a release of chemical called ketones in your bloodstream which lead to unwanted smell.

Dairy products
Again, dairy products are rich in protein and high consumption of these food items will take longer for your stomach to digest them. Excess consumption of dairy products can lead to release of hydrogen sulfide and methyl mercaptan in the body which can easily trigger off a foul smell.

Tobacco
We all know it. When the smoke of cigarettes mingles with other sweat glands in the body it’ll lead to a release of a distinctive smell which leads to a specific ‘smoker’ smell that lingers on everything from clothing to hair.

Source: Times of India

walking more is better for your health

People who walk enough to meet or exceed physical activity recommendations may be less likely to die early than those who only walk a little, new research shows.

The American Heart Association (AHA) recommends adults be physically active for at least two and a half hours per week. Previous research has shown exercising more than that may bring extra benefits.

“An important question left to be answered is how much walking is beneficial,” study author Paul Williams, from the Lawrence Berkeley National Laboratory in Berkeley, California, said.

He analyzed data from 42,000 mostly middle-aged people who enrolled in the National Walkers’ Health Study between 1998 and 2001. They had all subscribed to a walking magazine or attended walking events before the study.

Walkers filled out questionnaires about their health and lifestyle, including exercise and eating habits. Williams then used death records to track who in the study was still alive at the end of 2008.

Based on their questionnaire responses, 23 percent of participants didn’t walk enough to meet physical activity guidelines. Another 16 percent met the guidelines, and the rest exceeded them.

Over an average of nine and a half years, 2,448 people died – almost 6 percent.

Compared to people who didn’t meet the guidelines, those who walked more than the basic recommendation had a one-third lower chance of dying during the study period. Those who met but didn’t exceed the recommendation had an 11 percent lower chance.

That was after taking into account other differences between people who walked various amounts, like diet and education levels.

Participants who walked more had a reduced risk of dying from a stroke, diabetes and heart disease, in particular.

Walking provides plenty of health benefits. But it’s important to note that people who walk more may do so because they are healthier and therefore more able to be active, Williams said. So the new study doesn’t prove walking will extend a person’s life.

“There is always the question of the chicken and the egg – whether people who are healthier are able to walk farther or, conversely, whether the longer distance they walk may translate into better health benefits,” Williams told Reuters Health.

Based on the results, he suggested changing current guidelines by bumping up the minimum amount of physical activity to five hours per week and developing a two-tiered recommendation system that encourages people to exercise more than they do currently.

One tier would aim to get people active, and the other to add to the activity people are already doing, Williams said. That would underscore the point that for couch potatoes, starting to exercise is a healthy move – but the benefits don’t stop there.

“Achieving the weekly exercise guidelines is good,” Williams said, “but exceeding them is even better.”

“When it comes to walking, more is obviously better,” María Simón agreed. She is a fitness trainer and national spokesperson for the AHA and was not involved in the new research.

But, Simón said, the current physical activity guidelines are appropriate.

“The AHA has been very clear in specifying that the recommended guidelines are ‘minimum’ requirements to reduce the risk of heart-related diseases and death and has even provided guidelines for increased activity,” she wrote in an emailed comment.

“Nevertheless, I believe the take-home of this and similar studies is a positive one: ‘Move . . . Just get up and move,'” Simón said.

Source:  Zee news