Health News Blog

A few days ago I was with my sister in Madrid, Spain, doing window shopping (nowadays, with the fall of the dollar against the euro, it is difficult to do any other kind of shopping in Europe). After wandering for a while, we took a break and went to a cafeteria.

I ordered a bottle of water and my sister asked for a coke. As I watched the waiter placing the 12-ounce glass of soda on our table, I waited for my sister to say something like: can you bring me a larger soda? This is too small. But I waited in vain because she didn’t say a word. She seemed to be pretty satisfied with the size she was served and during the two hours we spent at the cafeteria, she didn’t order anything else.

As I was conversing with my sister, a bothersome thought kept coming back to my mind: what do Americans think when traveling in Mediterranean countries and presented with such small sizes of soda? In the United States we are used to be served “supersizes” and we feel we are not getting our money’s worth when presented with anything shorter of that.

The Mediterranean diet: the portion factor
Much has been written lately about the benefits of following a Mediterranean diet to prevent the so called “prosperity diseases”, especially heart disease, cancer, diabetes, and overweight. And many of us know, the virtues of the Mediterranean cuisine reside in the selection of its basic elements: fruits and vegetables, grains, fish and seafood, olive oil and red wine in moderation. But are we aware that a very important element of this diet is the portion factor?

Looking at how much and how often you eat, counts
If you have made the decision of eating healthy and according to the principles of the Mediterranean diet, no matter how close you follow this diet, all the potential health benefits will be lost if your portions are double of what they should be. Why?

Because portions such as the ones we are used to in the United States lead to obesity. And obesity leads to heart disease, cancer, and diabetes, the same chronic diseases Mediterraneans have avoided for centuries thanks in part to the adequate portions they eat or drink.

So, how do you know what is considered a “normal” portion?
Health authorities have already established food guidelines to help you in this area so you can do the following:

• Go to MyPyramid.gov. You can check the different servings for meats, grains, fruits and vegetables, fat, etc. that are adequate for you and your family. The portions are based on ages and genders.

• Remember that there is a difference between a portion and a serving. A portion is how much you choose to eat, at home, at the restaurant, or from a package. A serving is a standard amount set by the U.S. Government. Usually our portions are much larger than the servings recommended by the Health authorities and that’s why we end up gaining those extra pounds.

• Keep also in mind that you need to be a role model for your children as they need to get used to eat adequate portions to prevent overweight. A lean child would most likely be a lean adult and chances are a healthy one.

You want to get your money’s worth when eating out
Restaurants want your money and the way to get it is to serve you very large plates with a lot of food and a “supersize” soft drink. And to add insult to injury, sometimes the meal even includes a “supersize” refill. Getting all this food may make you happy since for a reasonable amount of money you are getting a substantial amount of food and you feel you are getting your money’s worth.

Unfortunately, what is happening here is that the restaurant is getting your business and you are getting the calories; definitely, not a win-win situation. In fact, many studies show that the more often people eat out, the more body fat they have.

So, what can you do when at the restaurant or at the fast food place?
• When presented with a too large portion, before even getting your teeth into that tasty food, ask the waiter to take half of it and save it for you in a doggy bag (in the refrigerator, of course) until you leave.

• Share your meal with your fellow diners.

• Do not order supersize soft drinks. It is true that large sizes only cost a few cents more but you get a lot of unwanted calories (A 12 ounce can of soda has the equivalent of 11 teaspoons of sugar and 150 calories. You can do the math for a 32 ounce soft drink). Order water. According to Odilia Bermudez, Ph.D., of Tufts University, soft drinks and other sugar-added beverages have overtaken white bread and are now the main source of calories in the average American’s diet.

Final thoughts
The moral of this article is that if you want to follow a Mediterranean diet because you have committed yourself to eat healthy, you need to watch portions. How about spending your next vacation in a Mediterranean country such as Spain, Italy or Greece? The Mediterranean cuisine, the sea, the sun, the freshness of the salads, the sweetness of the fruits, and the wines and cheeses would be a wonderful experience. And you will get familiar, first hand, with Mediterranean portions.

Starting to make healthier lifestyle changes is not as hard as it seems. Many people created New Years goals this year to help them get in shape, lose weight, or eat better. The hard part for most is sticking to those goals once they have started. Life gets busy, we lose energy, or we do not immediately see the results we desire. On the other hand, there are some who hang in there and are extremely successful. What is their secret?

When you set a goal to make a change the first thing you need to focus on is why you want to make that change. When researchers asked long-term exercisers (people who had worked out for an average of 13 years) what motivated them, the main responses were feeling good and being healthy. If you are planning to eat healthier in order to lose 15 pounds, or if you are heading to the gym to build up your biceps, you might want to rethink your motivation.

Once you have your priorities in place, there are several things you can do to make sure you stick to your plan. The first is to involve someone else. Whether that means exercising with a partner or telling a family member how you want to lose weight, you are going to add accountability to your goal by sharing it.

Next, make your change a priority. Go to the gym first thing in the morning so you cannot make excuses later. If morning is not an option for you, head to the gym straight from work. Try reminding yourself of why you set the goal in the first place and how you are going to do whatever it takes to reach it.

Keep track of your progress along the way by writing down accomplishments that are important to you. This could be how much time you spent at the gym, how many steps you walked, what you ate each day, or what you weighed. Even if you did not quite reach your goal each day you will be motivated to do better the next. When you look back at your progress you will immediately be motivated.

Finally, do not forget to reward yourself along the way. Rewards are motivating and certainly play a big role in your success. Avoid rewarding yourself with food that might sabotage your plan. If you are working on losing weight, reward yourself with new jeans along the way. Rewards can be as simple as dedicating time to yourself to do things you enjoy. Pick something that is important enough to work toward.

The good news is, the longer you stick with it the more likely it is to become permanent. Do not give up, this change is too important.

Society often paints the picture of the happy, jolly overweight person but is thisa true picture? Evidence is emerging that people who are obese suffer from depression more often than their thinner counterparts.

A study published in the Archives of General Psychiatry showed that obese people suffer from anxiety and depression 25% more than those of normal weight, although, interestingly enough, they were also 25% less likely to abuse drugs or alcohol than those of lesser weight.

If obesity is associated with depression, what causes the obese individual to be depressed? The logical conclusion might be that they’re depressed over society’s reaction to their obesity. In other words, the reality of being overweight causes the depression. On the other hand, could obesity and depression be caused by some mysterious biochemical pathway that gives rise to both conditions? This may be a real possibility. There’s evidence to suggest that obesity and depression may be related in a true physiological sense.

The portions of the brain that control obesity are located in the area of the brain that regulates the interaction between the hypothalamus and pituitary. The pituitary gland receives direction from the hypothalamus with regard to how much of certain types of hormones to produce. The pituitary gland under the direction of the hypothalamus is responsible for producing the "stress hormone" known as cortisol which is also correlated with causing abdominal obesity. Thus high levels of cortisol could cause both obesity and, possibly, symptoms of depression and other mood changes.

One study perform in mice showed that there are certain mice that lack the genetic capability of producing leptin, a hormone produced by fat cells that’s known to suppress appetite. When scientists looked closer at this gene, known as "ob", they found that slight variations in the gene structure produced mood changes in the mice ranging from depression to anxiety. It’s thought that this gene may not only have an effect on appetite and food intake but also on mood.

On the other hand, it’s a known that a negative body image can be linked to a poor self esteem and even frank symptoms of depression. Plus, persons who suffer from obesity often have other health problems which may contribute to their depressive symptoms. Other experts have suggested that the obese person’s constant attempts at dieting may bring on the depression they frequently experience.

Could obesity and depression be the product of the same biological pathways? Only time and further research will answer this intriguing question.

These are 9 things every man should set a goal for. Look up the word "fit" in the dictionary. Does is say anywhere how much a man should be able to lift or how fast her should be able to run? No. So we can't find a real definition of what fit means. Use this as your dictionary and get fit with us. Before you call yourself "in shape" try these rules. Any man can follow in the and if you can't go all the way at first we'll give you what you need to make it there. We say a fit man can bench press 1 1/2 of his body weight. Upper body strength for more then just the actually exercise. You'll look good in a tank top, when that guy at the bar hits on your lady you'll be able to throw his weight around.

You'll never have to worry about him again. Lye down flat on a bench press machine, keeping your feet flat to the ground the entire time. Divide the heaviest weight you've lifted times your body weight.

Score: Less than 1.0: a little weak but we can fix this. 1.0–1.49: Ordinary, you're not that bad off. 1.5 or more: You definitely know what's going on.

You want to strengthen a muscle? The key is to lift fats. Follow these for a few weeks and you'll see how much you've improved.

*Take a weight that's about 40% of what you can lift at one time. Do nine sets of three reps. Don't forget to rest about 50-60 seconds between sets. Lower and raise the bar as fast as you can, changine your grip every three sets. Example :start at 16-20 then 20-24 inches apart.

*About three to four days after do three sets of flat, incline or decline barbell presses with the heaviest weight you can lift (six times).

*Press you head into the bench as you are lifting. Doing this will ensure that your spine is perfectly straight. Pushing your head into the bench activates neck extensors.

A man in shape can run a mile and a half in 11 minutes. Your body's ability to give oxygen to your working muscles shows that you're in peak performance. Doing exercises regularly (running) lowers your cholesterol and keeps your body fat to a minimum. This is good for prevention of heart disease. Run a mile and a half as fast as you can (try to keep on the flat surfaces) If you're trying to achieve aerobic capacity you need to be able to run long and fast.Follow these tips for 6-10 weeks and you'll improve your endurance up to 30%.

*If you need to walk that's okay. Every Sunday take a 40-60 minute run. Make sure that you never feel winded at any time. Like I said you can walk.

*On Tuesday do 4-6 half mile intervals at your won pace. Set a goal. If your goal is to run this in 10 minutes, each interval should be 3 minutes and 20 seconds.Don't forget to rest in-between.

*Thursday do 4-6 up hill runs. Run at a good pace. Take two minutes to rest in-between intervals. For the last interval jog for about 10-15 minutes.

*Split the distance into four 600-yard intervals and run them at a pace that's 10 percent faster than your 11/2-mile pace, resting 1 minute after each.

A man in shape can be able to give a good leap forward. This shows lower body strength and speed. This is good for when you're trying to steal base etc...A man that's in shape should score high for a vertical jump. Grab a piece of chalk when doing this, chalk you fingers and stand flat footed against a wall, Put your chalked fingers as high as you can up the wall and mark it. Without taking a step, dip your knees and swing your arms and jump. The distance between the two marks is your vertical distance. Score:20 inches or less: You're not jumping far enough to lift off the ground. Between 20 and 26 inches: Not too bad but you have room for improvement. Higher than 26 inches: Great job.

*If you want to jump higher you'll have to practice it.
*Stand on something that's about 12" off the ground and step off the box. The minute your feet touch the ground jump as high as you can. Keep repeating this about 5 times.

*Do four more sets, rest 30 seconds between sets.

*Never use your first jump to score. You're just getting started. When it comes to strength, your lower half is your better half. Your butt and leg muscles are the root of your body.You need your lower half for almost everything. Get in position in the leg press machine, lower the weight until your legs are bent about 90 degrees then push the weight back up. To figure out your score divide the highest amount of weight you've lifted times your body weight. Score: Less than 1.8: Not very sturdy. 1.8 to 2.2: Not too bad but you can do much better. More than 2.2: Nice leg power, keep it up. Want stronger legs in three weeks? Try this.

* Use a weight that's about 95 percent of the amount you lifted when you first tried. Do 10 sets of one rep, rest for 80 seconds after each set.

*This should be done at least two times a week, and every time you do it take away 10 seconds out of your resting period. period . When your rest period is down to 30 seconds, retake the test and use more weight.

* Before you take the test do a leg press with 20% more weight than what you think you can lift. Lower the weight only halfway before pushing it back up. When doing this your muscles will be expecting a heavier weight. It'll seem a lot easier and you'll be able to lift more.

Swimming is a great workout. It needs aerobic capacity and upper body muscle. Swim as much as you can in 12 minutes. Your total distance in yards will be your score. Less than 500 yards: You're drowning. 500–700 yards: Good but room for improvement. More than 700 yards: Go fishy! There's only about 2 out of 100 people that can swim a quarter mile without stopping. Thats probably because they have poor form and this can greatly affect the way you're swimming.

*Always keep your head straight with your body. *When breathing, I know this sounds weird but breath from your belly button and roll. Don't change the position of your head. You'll float better and use less energy. This way you'll be able to swim more. * Swim 25 yards to practice your form. Begin swimming a total of 200 yards every time you practice. Eight 25 yard intervals. yards Each week add 50 yards until you're swimming at least 500 yards. Bring on 25 more intervals every two weeks, until you can to swim the entire distance without stopping.

How does 40 push ups sound? Tough? Pushups measure upper-body strength .Do you think you can drop right now and do 40 push ups? Try it and see how you do. If you can do this when you really need your upper body strength you'll have it. Get you body on the floor and make sure your arms are parallel to the floor and you shoulders. Start to push yourself up and do this as many times as your body will let you. Score 25 or fewer: not tough enough bud. 26–39: Not too bad but also not too good. 40 or more: Nice bod keep up the good work.

Building an upper body. * Do sets of half the number of pushups that you just did. Rest 60 seconds between sets. When you've done a total of 40 pushups. Example: if you did 12 pushups in the test, you'll need to do seven sets of six pushups.

* Each time you work your upper body do it every four days. Take off 5 seconds from the rest interval. After 12 sessions of this you'll be able to do 40 pushups without resting.

*Time how long it takes you to do as many pushups as you can. Then rest for the same amount of time. Repeat this two to four times. You'll improve your upper-body strength fast.

What does your belly look like? If your belly is growing faster than your kids you have big problems. More fat you have in your belly the greater risk you're at for heart disease. We want you to be a man that's in shape you won't get heart disease. The easiest way to figure your risk level is to do a comparison of your waist and hip measurements. Get a measuring tape and measure your waist at the narrowest point. Measure the distance around the widest part of your butt and hips. Divide your waist measurement by your hip circumference to find out your risk level. Score 0.92 or higher: You're not doing too well. 0.82 to 0.91: Not bad but room for improvement. 0.81 or less: Good going Arnold.

To lose this extra weight you will have to exercise and eat good foods Which probably mean you'll have to go on a diet. Try this, take 250 calories out everyday and burn away 250 calories a day with exercise. That's 500 calories in one day. You're going to do great! 250 calories is about the same as a 355 ml can of Coke and two handfuls of chips. If you want to burn the same number of calories through exercise, try lifting weights for 30 minutes, walk 2 1/2 miles, whatever you're doing it has to get your heart rate up above normal. Only allow so much inside you. Watch your carbohydrates. Which you eat after 5 p.m. As the day goes on your body will store what you eat and turn it into fat.

Whether you're chasing a man who has robbed an elderly lady or running just because you want to see how fast you can go, every now and then a man just needs to test himself. Is it possible for you to do 300 yards in 60 seconds? If so, you have the speed you need for about anything. Run as fast as you can. Do this 6 times, for a total of 300 yards. Score More than 70 seconds: Way too slow bud. 60 to 70 seconds: Keep trying you're on the road for improvement. Less than 60 seconds: Fast as lightning.

*Run at 85% of everything you've got for 1 minute. *Then run at a lower pace, maybe 40% of everything you've got. Alternate between speeds for about 20 minutes. *Try this on a hill to get even better results.

Run as hard as you can each time you push off the line for your first three steps. Run though the middle area of each 25 yard run. Try and keep the same speed you gained from your sprint. This will help your speed alot. Beginning and stopping parts of the run are where most guys give up. Getting started is the hardest part and is much more.

We're not telling you to be a gymnast but you do need to be a bit flexible. even to tie your shows. If tying your shoes is already a problem for you listen up. Flexible muscles will help keep you moving at whatever it is your doing. Research shows from the ages 35-50, an average man's flexibility has gone down by 25 %. Without flexible muscles you can be heading into a bit of trouble. Here's some tips to help you make yourself a bit more flexible.

*Measure out 15 inches on the floor. *Sit down with your legs out in front of you and have your heels at the edge of the tape. *Place both hands on top of one another and reach towards your feet. Reach as far as you can without bending your legs. The score will be set by if you reached your feet or not.

Score Less than 15 inches: You're in need of some yoga. 15 to 17 inches: Room for improvement. More than 17 inches: You're great at this. Show me more little gymnast!
Completely relax yourself and your muscles will be more receptive to being stretched.

*Put your left leg on a step or whatever is near you thats almost as high as your waist. Have your leg straight and lean forward, as far as you can go and still being comfortable.

*Keep leaning as you're bending your knee, push the heel of your foot into the bench for 10 seconds. Relax and put your leg straight. Just from doing this every few days you'll be able to lean forward more then when you first started. than when you started. When doing this try and hold the position for 20-30 seconds.

*Do this three times. Going forward more each time.
* Always do a few little stretch before any exercise. Stand and put the heel of you foot on top of a ball. Have your leg straight and have them out in front of you. Don't move your body but try and move your foot in a circle motion. This will relax your leg muscles.

It's been told that a man that's in shape can throw a basket ball 75 feet from his knees. Here is why this is important, throwing for a certain distance measures all of your upper body strength. A man in shape should have a strong arm. Not just to throw a ball but also to kick some ass if he ever need to. Kneel on the court and throw the basketball overhand as far and as hard as you can. Score Less than 60 feet: I think you need a new arm. 60 to 74 feet: Need improvement but okay. More than 74 feet: You're on fire!

Tips on how to make your upper half strong. Try doing some single arm presses .This will improve upper-body speed and strength. *Get a dumbbell with a grip on it and hold it in your left right hand. *Stand with your feet parallel to you shoulders have your knees bent just a bit. Pull that dumbbell right up in the air and bent your knees a bit. Then get back up. *When pulling up move the weight in an arc over your upper arm until the dumbbell rests on the top of your shoulder. Make sure your upper arm is still parallel to the floor. Bent your knees again and go. * Push the weight over your shoulders until your arm is fully straightened. Start again but switch arms. *Do this two days week and rest for three days. Do three sets of four reps with a heavy weight in one of the workouts. Do eight sets of one repetition with a much lighter weight(30 % of the heaviest weight you can lift in the other arm.) *Try throwing the ball on a 40- 45 degree angle.

People who lose weight and keep it off succeed by adapting a healthy lifestyle, not by dieting. You must enforce healthy eating habits that will continue to be part of your life forever. Weight loss isn’t something you can do for a few weeks or month. It’s a life-long commitment.

Here are twenty-five tips that will help you adapt a slow and steady weight loss plan that you keep help you lose weight and stay healthy.

1. Start with achievable goals

2. Don’t expect to drop excess weight quickly. Research shows that people who lose weight slowly are more successful than others who experience quick weight loss.

3. A realistic weight loss goal is two pounds a week.

4. Don’t look for miraculous weight loss. If you lose weight quickly your will probably gain it back.

5. Slowly change your eating habits and lifestyle.

6. Weigh yourself once a week maximum. Hoping on the scales everyday will drive you to distraction and will become obsessive. It actually takes as much as two weeks for any weight loss to occur.

7. Eat smaller portions and replace three meals a day with five smaller ones. This helps to control blood sugar and it’s easier to burn calories from small, light meals.

8. Mix carbohydrates, protein and fruit for a healthy meal.

9. When enjoying your favorite snack, read the nutrition chart and measure the recommended amount into a bowl. Never eat snacks such as chips, out of a bag. This leads to over-eating.

10. Prepare measured snacks ahead of time. That way you can just go to the cupboard and get a small bag. Never go back for seconds.

11. Drink flavored no-calorie water instead of soda, or add lemon juice or avocado juice to water for a refreshing, thirst quenching drink.

12. Don’t use food for comfort or de-stressing.

13. Leave the table immediately after you’ve finished eating. Avoid desserts or have a cup of low fat yogurt.

14. When you are home and craving an extra rich treat, tie on your walking shoes and go for a walk. By the time you get home the craving most probably will have passed.

15. Walk for at least 30 minutes a day. This can be broken into two, five minute increments, if desired.

16. Park your car at the outside edge of the parking lot, where it’s much easier to get a parking space, and then walk to the store. This will help you get in your minimum daily requirement of walking.

17. Wear a pedometer and walk between 5,000 and 10,000 steps per day. This will help you lose weight more quickly while doing so in a healthy manner.

18. Eat a bowl of broth based soup, such as minestrone or vegetable, before eating your meal. This will take the edge off your hunger and you will eat less. Do not eat cream soups, as they are much higher in calories.

19. Reward yourself once a week with a small treat. This helps you to avoid binging and brings weight loss success.

20. Learn to love yourself as you are. Beauty is in the heart and soul. Remind yourself that you are beautiful.

21. Never eat anything after 8 pm.

22. Write down everything you eat. This helps you keep tabs on your food intake. You’ll be surprised at how quickly it adds up.

23. Keep food off the table. Place single servings on plates and put them at the place settings. You’re more apt to take seconds if the food is within easy reach.

24. Eat vegetables first. Vegetables have lots of fiber, which helps make you feel full before you get to the carbohydrates and fat.

25. Put your fork down between mouthfuls of food. Chew thoroughly and swallow before picking up your fork for the next bite. This allows you to savor your food and it helps you to eat slower, which improves digestion.