Good Morning

Well we have had lots of wet weather over the weekend, the benefit is that it washed away a lot of those grass pollen's that have been hanging in the air and our gardens got some much needed moisture.

Anyway on a completely different note today's topic is about why it is important to read food labels. I may be preaching to the choir, but if you do not read food labels you may want to check this out.

All packaged foods come with a nutrition label which allows us to see exactly what we are eating and compare it to similar products. The labels provide key information such as serving size, calories, total fat, saturated fat, cholesterol, protein, carbohydrate and vitamin content, by being aware of daily nutritional allowances we can refer to food labels for guidance as to how to reach your goal of cutting back on these components.

For Instance, checking food labels for the fiber content plays a role in helping you increase your intake, not all brown breads contain rich amounts of fiber, and some manufacturers use coloring to make bread look healthier, so it's crucial to read the label.

It is important to determine your nutritional goals first, so that you can make the best use out of food labels. The information on serving size is particularly important since the nutrient information listed on a label is often for more than one serving.

To read more on this topic follow this link:

http://www.livestrong.com/article/380166-why-is-reading-food-labels-important/ 

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Good Morning

Fall is on its way bringing cooler and shorter days. I was in Virginia this weekend where the leaves had already turned and there were some spectacular views with all the gorgeous colors, it won't be long before the leaves begin to turn in Greensboro and we get to enjoy those views as well.

Today's topic is supplements, the dietary supplement industry rakes in more than 36 billion a year- about 60 percent of adults aged 60 or older take at least one every day. But are you taking them the right way?

Folate

You may be consuming more folate than you realize which can indirectly affect your energy, appetite and concentration. Grain manufacturers were required in 1998 to fortify cereal and other products with folate to reduce the risk of neural birth defects in developing babies. Folate can interfere with levels of B12, a nutrient required required to create red blood cells and regulate neurological function and a deficiency of B12 can lead to anemia.

Vitamin K

If you take blood thinners such as Coumadin or Warfarin you need to watch your intake of vitamin K, too little can cause bleeding too much can cause clotting. The advice given is against altering your diet too drastically, you may want to consult with your doctor if you are taking a blood thinner, before drastically altering the amount of leafy greens you eat.

Vitamin E

A study done in 2011 found that men who took 400IU of vitamin E were 17% more likely to get prostate cancer.The RDA of vitamin E is 22IU - this is a safe amount to protect your cells from free radicals and boost you immune system.

Beta Carotene

A cautionary note to smokers; in a study done in 1994, 30,000 male smokers aged 50-69, have shown that high doses of beta carotene correspond to to an increased risk of lung cancer. It is recommend that people who smoke or used too, shouldn't take extra beta carotene. There is a great difference in consuming vitamin A through foods and through supplements.

Calcium

While clinical trials have yet to prove that taking calcium supplements increases your risk of heart attack, the amounts taken for bone health may potentially be detrimental to heart health. It is always advised to take supplements in the proper amounts and with the guidance of a health professional.

To read more follow this link:http://www.nextavenue.org/5-everyday-supplements-that-can-hurt-your-health/ 

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Good Morning

This is one of my favorite times of year, the days are not blisteringly hot, and with the cooler weather comes evenings outside around the fire with family and friends.
Today's topic is one I have been trying to get my head around, I have tried carb free meals and find that a couple of hours later, I feel hungry and then inevitably eat something I shouldn't. What I am learning about eating clean or low carb is the importance in eating the correct foods. A low-carb diet may sound like just a diet fad with staying power, but there is serious science to back up cutting down on carbohydrates. New studies have come to light suggesting that when compared to a low-fat diet, cutting carbs actually leads to more weight loss and better health overall. So what does a low-carb diet actually entail?
A standard diet should be made up of approximately 45-65 percent carbohydrates, around 225-325 grams per day for someone with a standard 2,000-calorie diet. In contrast, a typical low-carb diet consists of around 50-150 grams of carbohydrates per day.

To read more:
http://www.popsugar.com/fitness/What-Does-Mean-Eat-Low-Carb-35617159

If you're looking to lose weight, cutting back on carbs can be part of an effective strategy. For those who want to shed a few pounds, Manhattan-based nutritionist and registered dietitian Shira Lenchewski recommends that the carb-heaviest meal should be breakfast, "trending smaller as the day goes on" - and this plan does just that.

Here is a menu of a days worth of low-carb meals:

Breakfast - Quinoa Egg Scramble
Morning Snack - Raw Almonds
Lunch - Thai Citrus Chicken Salad
Snack - Prosciutto and Melon
Dinner - Italian-Style Stuffed Peppers

To view the recipes follow this link:
http://www.popsugar.com/fitness/Low-Carb-Meal-Plan-34678133?stream_view=1#opening-slide

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Good Morning

I thought this was a fun topic for today Tuesday Tidbit - here is a way to test how fit you are.

The following test was devised with the help of leading sports scientist Rob Wood and Len Almond, a former senior adviser to the British Heart Foundation National Center for Physical Activity & Health.

This is the aerobic fitness three-minute test

All that is required is a watch and a step about 10 inches high.

Keeping a straight back and your stomach tucked in, begin stepping on and off, alternating your feet. Maintain a steady pace for three minutes (perhaps two if you are not sure of your fitness or are over 50), aiming to take around 40 steps per minute. Try to keep a steady four-beat cycle - it's easier if you say, "Up, up, down, down". Rest for 30 seconds, then take your pulse for 15 seconds (place your index and middle fingers together on the opposite wrist's underside). Multiply it by four to get your pulse rate per minute. "The average resting heart rate for a man is about 70 beats per minute, and for a woman 75 beats," says Wood. "As you get fitter, your resting heart rate should decrease."

To test your abdominal strength, flexibility, agility and more, follow this link:

http://www.theguardian.com/lifeandstyle/2008/oct/07/fitness.healthandwellbeing 

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Good Morning

If you have a teenage girl in your family, you very probably have come across the brand of athletic wear, called Lululemon. I personally have invested a fair bit of money in this up and coming brand, I just wish I had some shares, instead of multiple items of clothing that lie all over the floor of of my daughters bedroom.

I found a fascinating article on the Psychology of Lululemon, titled "How Fashion Affects Fitness".

The question is asked “Does the clothing we wear influence our own behavior and the way we think and act?”

and according to a study done in 2012, the answer is a firm yes. The two researchers coined the term “enclothed cognition” to describe the mental changes that we undergo when we wear certain clothing.

 The psychology says dress like a doctor, you’ll pay more attention; dress like an athlete, you’ll be more inclined towards physical fitness. When we see people dressed in active wear we assume that they are in shape or working on getting there. But athletic clothing today does more than make your butt look good at the gym: It’s carefully designed to fit into your lifestyle, inside and outside the gym. Sure, wear it to workout. Then to the grocery store, where they promise you won’t look out of place. If the trend holds, soon you’ll never change out of your gym clothes, throwing on compression leggings for work and for trips to the mall.

Clothing that bridges the divide between active wear and street wear means you’ll wear it more often—and by doing so, you may even feel like going to the gym a little bit more often. So basically this starts a fitness lifestyle cycle, the more confident you feel, the more likely that you are to go to the gym and workout. Once you start to feel better you will want to dress better to show off what you have achieved with all that hard work.

To read more follow this link:http://www.theatlantic.com/health/archive/2013/12/psychology-of-lululemon-how-fashion-affects-fitness/281959/ 

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