Thursday, April 13, 2017
A girl loses 66 pound and maintains her weights and diet
Losing weight shouldn't be more complicated than this. Basically the message is, be active and eat healthy.
Enjoy the video :)
Thursday, June 21, 2012
5 Things Parents Shouldn't Say to Their Kids
As posted on Yahoo By Charlene Prince Birkeland, Team Mom | Team Mom
It's no secret that parents should pay attention to how they communicate with their children.Even tiger moms and parents following the French style of raising children could agree that what we say to our kids -- and how we say it -- matters. Tiger moms and French parents get the results they want largely because of what they say. But besides using words to get kids to do what they want, how moms and dads communicate with their kids directly impacts the parent-child relationship long term. And it's the simple statements parents make, usually in a moment of frustration with their young children, which can cause the most damage later on.
"Words hurt and they can't be taken back, so be careful" says Debbie Pincus, a therapist, parenting coach and author of "The Calm Parent: AM & PM." Team Mom on Shine asked Pincus and other parenting experts about the most common phrases that moms and dads say to young kids in the midst of parental panic. Don't feel bad if you've said them -- most parents have! "We're human. Our lives are crazy and sometimes we don't give ourselves time to pause and think," she says. "We don't want to be so careful that we're not authentic. We're real. Be passionate with your kids, be real, say what's on your mind. Say it passionately. Just be conscious and responsible, no matter who we talk to." Pincus adds that calm is contagious and better things come out of our mouths when we stop ourselves from reacting in the moment.
The bottom line is that as parents, we're teaching our kids how we want them to behave in similar situations; modeling the desired behavior is key. Check out what Pincus and others had to say about five things parents shouldn't say to kids--and how to turn a moment of frustration into a positive life lesson.
"I don't care."
Little kids love to share details...of their playground conversations with friends, of the cloud formation they think looks like a sea serpent, of why they squeezed an entire tube of toothpaste into the bathtub. And sometimes? Parents just don't want to hear the specifics. But beware of saying "I don't care!" because you're cutting off communication with your child and saying that something important to him or her isn't so important to you. "Most parents have a difficult time once children reach the adolescent stages and complain that their teens are not communicative with them. Well, the question must be asked then, 'How has the parent-child communication been nurtured throughout the child's life?'" says Melinda Garcia, a licensed clinical social worker with ESCAPE Family Resource Center in Houston. "The process of parent-child communication must evolve positively over the years. There's an unspoken trust that occurs when communication is nurtured." Try this: Garcia recommends that parents let the child know an issue can be discussed later, perhaps at a better time when the parent is more focused. She stresses, however, that parents must follow through. "Don't let the day end without addressing your child's need to share with you."
"Act your age!"
Your daughter is seven years old but you think she's acting like she's three...and you tell her so. Pincus says this common reaction is less about the child's behavior and all about the parent trying to manage his or her own frustration. The child may, in fact, be acting their age. "It's just not working out for the parent," she says. "It makes us feel better in the moment." The result? Kids hear their parents criticizing them at a time when they, as children, are having trouble and perhaps need some help gaining control. Try this: Says Pincus, "When you are stirred up, just take that pause. Come up with an effective response instead of a reaction. Most of what we do is a knee-jerk reaction. That pause helps to get that adrenaline down so you can get the thinking part of your brain working instead of the emotional part of the brain."
"Say you're sorry!" Your preschooler takes a toy from another child and makes him or her cry. You instantly tell your child to say sorry for his or her actions. You're trying to teach your child to be compassionate, which is a laudable goal. But "forcing a child to apologize does not teach a child social skills," says Bill Corbett, a parent educator, author, and producer/host of the parenting TV show "Creating Cooperative Kids." Young children don't automatically understand why they have to apologize. Corbett says that if parent forces a child to say they are sorry, "it could delay the child's natural acceptance" of apologizing. Try this: Apologize to the child for your kid as a way to model the behavior you're trying to encourage. And make sure that when you're in situations where an apology is warranted, you deliver it just as easily.
"Don't you get it?"
You've taught your kid how to catch a baseball five times over. Or how to add and subtract fractions. But when your child shows signs that it's not clicking for him or her, you hastily ask, "Don't you get it?" Learning specialist and author Jill Lauren tells Team Mom on Shine that this comment is degrading. "If the child 'got it,' which he desperately wants to do in order to please his parent, it would be clear. Implicit in a 'don't you get it' comment are the judgments of 'Why don't you get it?' followed by 'What's wrong with you for not getting it?' While a parent may not mean to send those messages, that is the message the child receives." Try this: Take a break. If you're stuck on how to teach your child something, step away. Return to the "lesson" when you're ready to try again, perhaps after researching alternative approaches to teaching whatever it is your child is trying to learn.
"I'm going to leave without you!"
Your kid refuses to leave the toy store or a park and you are going to be late for an appointment. So you issue an ultimatum sure to freak your child out: "I'm going to leave without you!" For young kids, fear of parental abandonment is very real. But what happens when your threat doesn't work? "The biggest problem is that we want our kids to believe what we say. For a whole host of reasons, we need our kids to believe us. If you want them to believe what we say is true, we cannot say something that is patently false," says Deborah Gilboa, a family doctor, parenting speaker, and mom of four boys. The result is that the child quickly learns that mom or dad makes empty threats. "Parents say it because they don't know what else to do...it's a bad idea," says Dr. Gilboa: "You need to strive not to make empty threats. If you plant a flag, you have to defend it...say what you mean and follow through." Try this: Don't tell your kids you're going to leave without them. Instead, plan ahead. Chances are high that you've seen your child behave this way before. You know what will trigger a tantrum. What will you say if your child throws a fit or refuses to leave? "It's okay to identify unacceptable behavior," says Dr. Gilboa. "You can tell them it's not acceptable but you have to motivate them with a consequence that you can carry out."
It's no secret that parents should pay attention to how they communicate with their children.Even tiger moms and parents following the French style of raising children could agree that what we say to our kids -- and how we say it -- matters. Tiger moms and French parents get the results they want largely because of what they say. But besides using words to get kids to do what they want, how moms and dads communicate with their kids directly impacts the parent-child relationship long term. And it's the simple statements parents make, usually in a moment of frustration with their young children, which can cause the most damage later on.
"Words hurt and they can't be taken back, so be careful" says Debbie Pincus, a therapist, parenting coach and author of "The Calm Parent: AM & PM." Team Mom on Shine asked Pincus and other parenting experts about the most common phrases that moms and dads say to young kids in the midst of parental panic. Don't feel bad if you've said them -- most parents have! "We're human. Our lives are crazy and sometimes we don't give ourselves time to pause and think," she says. "We don't want to be so careful that we're not authentic. We're real. Be passionate with your kids, be real, say what's on your mind. Say it passionately. Just be conscious and responsible, no matter who we talk to." Pincus adds that calm is contagious and better things come out of our mouths when we stop ourselves from reacting in the moment.
The bottom line is that as parents, we're teaching our kids how we want them to behave in similar situations; modeling the desired behavior is key. Check out what Pincus and others had to say about five things parents shouldn't say to kids--and how to turn a moment of frustration into a positive life lesson.
"I don't care."
Little kids love to share details...of their playground conversations with friends, of the cloud formation they think looks like a sea serpent, of why they squeezed an entire tube of toothpaste into the bathtub. And sometimes? Parents just don't want to hear the specifics. But beware of saying "I don't care!" because you're cutting off communication with your child and saying that something important to him or her isn't so important to you. "Most parents have a difficult time once children reach the adolescent stages and complain that their teens are not communicative with them. Well, the question must be asked then, 'How has the parent-child communication been nurtured throughout the child's life?'" says Melinda Garcia, a licensed clinical social worker with ESCAPE Family Resource Center in Houston. "The process of parent-child communication must evolve positively over the years. There's an unspoken trust that occurs when communication is nurtured." Try this: Garcia recommends that parents let the child know an issue can be discussed later, perhaps at a better time when the parent is more focused. She stresses, however, that parents must follow through. "Don't let the day end without addressing your child's need to share with you."
"Act your age!"
Your daughter is seven years old but you think she's acting like she's three...and you tell her so. Pincus says this common reaction is less about the child's behavior and all about the parent trying to manage his or her own frustration. The child may, in fact, be acting their age. "It's just not working out for the parent," she says. "It makes us feel better in the moment." The result? Kids hear their parents criticizing them at a time when they, as children, are having trouble and perhaps need some help gaining control. Try this: Says Pincus, "When you are stirred up, just take that pause. Come up with an effective response instead of a reaction. Most of what we do is a knee-jerk reaction. That pause helps to get that adrenaline down so you can get the thinking part of your brain working instead of the emotional part of the brain."
"Say you're sorry!" Your preschooler takes a toy from another child and makes him or her cry. You instantly tell your child to say sorry for his or her actions. You're trying to teach your child to be compassionate, which is a laudable goal. But "forcing a child to apologize does not teach a child social skills," says Bill Corbett, a parent educator, author, and producer/host of the parenting TV show "Creating Cooperative Kids." Young children don't automatically understand why they have to apologize. Corbett says that if parent forces a child to say they are sorry, "it could delay the child's natural acceptance" of apologizing. Try this: Apologize to the child for your kid as a way to model the behavior you're trying to encourage. And make sure that when you're in situations where an apology is warranted, you deliver it just as easily.
"Don't you get it?"
You've taught your kid how to catch a baseball five times over. Or how to add and subtract fractions. But when your child shows signs that it's not clicking for him or her, you hastily ask, "Don't you get it?" Learning specialist and author Jill Lauren tells Team Mom on Shine that this comment is degrading. "If the child 'got it,' which he desperately wants to do in order to please his parent, it would be clear. Implicit in a 'don't you get it' comment are the judgments of 'Why don't you get it?' followed by 'What's wrong with you for not getting it?' While a parent may not mean to send those messages, that is the message the child receives." Try this: Take a break. If you're stuck on how to teach your child something, step away. Return to the "lesson" when you're ready to try again, perhaps after researching alternative approaches to teaching whatever it is your child is trying to learn.
"I'm going to leave without you!"
Your kid refuses to leave the toy store or a park and you are going to be late for an appointment. So you issue an ultimatum sure to freak your child out: "I'm going to leave without you!" For young kids, fear of parental abandonment is very real. But what happens when your threat doesn't work? "The biggest problem is that we want our kids to believe what we say. For a whole host of reasons, we need our kids to believe us. If you want them to believe what we say is true, we cannot say something that is patently false," says Deborah Gilboa, a family doctor, parenting speaker, and mom of four boys. The result is that the child quickly learns that mom or dad makes empty threats. "Parents say it because they don't know what else to do...it's a bad idea," says Dr. Gilboa: "You need to strive not to make empty threats. If you plant a flag, you have to defend it...say what you mean and follow through." Try this: Don't tell your kids you're going to leave without them. Instead, plan ahead. Chances are high that you've seen your child behave this way before. You know what will trigger a tantrum. What will you say if your child throws a fit or refuses to leave? "It's okay to identify unacceptable behavior," says Dr. Gilboa. "You can tell them it's not acceptable but you have to motivate them with a consequence that you can carry out."
Monday, June 18, 2012
5 Workout Mistakes
As posted on Yahoo By Matt Mayer, MSc. | Heart & Stroke Foundation
Activity mistakes and misconceptions can trip you up on the road to fitness, cause injuries and get in the way of enjoying your activity.
Here are five of the most common mistakes I hear about – and tips on how to avoid them.
Mistake #1: Believing there’s only one right time to work out
Mistake #2: Setting unrealistic goals
Mistake #3: Obsessing about slimming one trouble spot
Mistake #4: Fueling up with protein shakes or bars after a workout
Mistake #5: Limiting yourself to bare minimum activity
Before starting any physical activity routine, please check with your healthcare provider.
Matt Mayer is an exercise physiologist.
Activity mistakes and misconceptions can trip you up on the road to fitness, cause injuries and get in the way of enjoying your activity.
Here are five of the most common mistakes I hear about – and tips on how to avoid them.
Mistake #1: Believing there’s only one right time to work out
- Solution: Contrary to what many people think, there is no time of day that will give you better results, whether you’re working on weight loss or cardio endurance. So if you sleep through your alarm and miss your planned 6 am run, don’t write off the day – try to fit in activity after work or in the evening. The best time to work out is the one that works for you. Becoming active is a lifestyle and you need to make it a priority.
Mistake #2: Setting unrealistic goals
- Solution: We all need goals to motivate us, but aiming too high – say, trying to lose 50 pounds over two months– will set you up for failure. Break your goals into components – perhaps one pound a week for four weeks –and share them with friends and family for extra motivation.
Mistake #3: Obsessing about slimming one trouble spot
- Solution: Spot reduction is a myth. Unfortunately, the place you most want to lose weight, whether it’s belly, hips or thighs, is likely to be the place where pounds will cling most stubbornly. So doing 100 crunches a day won’t flatten your stomach – and it will mean those muscles miss out on the rest they need to repair and strengthen. A good schedule mixes activities that combine strength and aerobic health. For example, try jogging on Monday, weight training on Tuesday, and tai chi on Thursday.
Mistake #4: Fueling up with protein shakes or bars after a workout
- Solution: Unless you are an elite athlete or have been instructed by your physician, you don’t need protein supplements; eating a well rounded diet will provide all the nutrients you need to live an active life. The urge you feel after working out is usually dehydration. Try a glass of water before reaching for more food.
Mistake #5: Limiting yourself to bare minimum activity
- Solution: Canadians are recommended to get at least 150 minutes of activity a week, in a combination of strength and aerobic activity. But hey people: this is a minimum. Don’t limit yourself. If you are sedentary for more than nine hours of your day, as the average Canadian is, can 30 minutes of moving offset all this sitting time? Make activity a priority and regular part of your life – no maximum!
Before starting any physical activity routine, please check with your healthcare provider.
Matt Mayer is an exercise physiologist.
Tuesday, June 12, 2012
Fruit And Veggies Linked To Quitting Smoking: Study
As Posted On Yahoo By Carolyn Morris | Shine On
You've tried the patch, nicotine gum and even electronic cigarettes. Maybe you need to chow down on apples and carrots instead. Public health researchers at the University at Buffalo think fruits and veggies could be key ingredients in the struggle to quit smoking.
For the six-million-or-so Canadians who smoke, many of them hoping to quit, it couldn't hurt to try.
In an observational study of 1,000 American adult smokers, published in the journal Nicotine and Tobacco Research, those who ate more fruits and vegetables smoked less and were more likely to knock the habit during the research period.
"We may have identified a new tool that can help people quit smoking," study co-author and graduate research assistant in the University at Buffalo's Department of Community Health and Health Behavior, Jeffrey Haibach, says in a press release.
"It's possible that an improved diet could be an important item to add to the list of measures to help smokers quit."
The researchers conducted phone interviews with the smoker participants, using random-digit dialing, then followed up 14 months later.
The smokers who reported eating more fruits and vegetables were three times more likely than the rest to have abstained from smoking for at least a month prior to the follow-up call. They also held off longer before smoking the first cigarette of the day, and got lower scores on a test for nicotine dependence.
This held true even when the results were adjusted to account for age, gender, ethnicity, level of education, income and attitudes around health.
But as observational research, the study's conclusions can only go so far. The results don't prove that any particular nutrient in fruits and veggies will help you quit smoking, as a multitude of other factors could be contributing to the results.
And with self-reporting, participants might be over-estimating their healthy eating habits, and underestimating their tobacco consumption, or vice versa.
Researchers have some theories as to why fruits and veggies might ward off cigarettes. The high-fiber content might make people feel more full. And unlike coffee and alcohol, these foods might not pair well with smoking.
"Foods like fruit and vegetables may actually worsen the taste of cigarettes," says Haibach.
Even if the results aren't conclusive, if you're a smoker trying to quit, adding a few more veggies and fruits to your diet couldn't be a bad thing.
Monday, June 4, 2012
10 Lazy Girl Summer Beauty Tips
As posted on Yahoo by Real Beauty
Lazy girls, listen up! With easy hair products and beauty tricks, you'll be looking good all season-long with minimal effort.
#1. Wear a Hat
Be stylish and smart by popping on a floppy topper before heading out to your cabana. The style feels old-school glam, but has the added nicety of covering up your ears and hairline should you forget to reapply sunscreen as often as you should.
#2. Shower Before Swimming
Even if your backyard water is calling your name (loudly), wait a sec before diving in. Step into the outdoor shower that's a fixture at most pools and get your mane wet. Thirsty, dry hair strands will soak up fresh water before being touched by chemical-filled, chlorinated liquid. Makes sense, right?
#3. Go Big with Lips
Rock one of this season's vivid lipsticks, like tangerine. It might sound like extra work, but trust us-just a bright (quick) dash of color lets you tone down the rest of your makeup.
#4.Pick Paper
Towel-dry your strands faster by picking something other than terry cloth: Paper towels are way more absorbent! Grab a few from the kitchen and squeeze out water before using your dryer.
#5. Sock Up
Summer sandals and flip-flops can wreak havoc on your soles. Keep heels soft by pulling on moisturizing socks for 15 minutes before bed. Coated with special ingredients, they fight calluses so you can avoid more aggressive scrubbing later.
#6. Multi-Task Mania
When shopping for summer makeup, pay close attention to double-duty products. Finds that work on lips, cheeks, and eyes keep luggage light and your routine easy.
#7. Braid & Go
Forget laboring with a curling iron. The easiest way to get beachy waves (sans the sea) is to braid damp strands into two pigtails. Leave them in while you sleep or run errands, take out, and rake a hand through them. Perfecto!
#8. Oh, Baby
Make sure your bathroom vanity is stocked with a bottle of baby power. The multi-use hero is good for any uncomfortable chafing that might happen on your long beach stroll. It's also good at taming oily locks too-it was the original dry shampoo!
#9. Brighten Up
Ladies that'd love some seasonal highlights but haven't gotten around to booking a salon appointment can take care of it day-of. New options let you comb color through, leaving glowing color that stays in until your next shampoo.
#10. Shave Smartly
If you're anything like us, shaving…sucks. Simplify the process by picking up a razor with built-in shave bars. It lets you skip cream or gel, and moisturizes simultaneously. Short shorts, here you come!
Friday, June 1, 2012
14 Strategies For a Happy (and Flat) Tummy
As posted on yahoo by Chatelaine
Power up digestion
Most people have heard something about probiotics, but do you really know what they do for your health? The next time you're at the grocery store, you may notice that many items list probiotics on the label—not just yogurt, but also cheese, milk, juices and cakes. Simple marketing ploy? Not so, say researchers who've discovered numerous health benefits result from eating these good bacteria on a daily basis.
"Some probiotics improve the health of your digestive tract and eliminate digestive problems. Others reduce the duration of colds and flu or strengthen weakened immunity of the elderly," says Dr. Denis Roy, holder of a Canada Research Chair in the dairy and probiotic industries, whose role is to research and monitor the effects attributed to probiotics for medical and nutritional purposes. What's more, a recent study out of University College Cork in Ireland suggests that the anti-inflammatory, disease-fighting benefits of probiotics may extend to the entire body.
The most commonly researched probiotics are Bifidobacterium and Lactobacillus. Unlike some other probiotics, they survive digestion and can live in the intestine. That's where 70 to 85 percent of immune cells are produced, and where probiotics work to strengthen the body's immune defences. And in the large intestine, they increase digestive comfort.
So how can you tell if a product containing these healthy bacteria will really work? "The probiotics that have been shown to offer the greatest health benefits always have a name and number," says Roy. "If this is not the case, it doesn't mean that these bacteria are not helpful; rather, it means their beneficial effects have not been studied."
He also points out that quantity is important. "For any probiotic product to be effective, it must contain at least one billion probiotic bacteria per 100 grams," he says. These bacteria are also naturally present in fermented dairy products (yogurt, kefir), miso, tempeh (fermented soy) and some vegetables.
Listen to your gut!
Scientists now know that your digestive system speaks to the brain in the same way the brain talks to the rest of the body. In fact, 90 percent of info flowing through the body's main nerve (a.k.a. the vagus nerve) is from the intestine to the brain, not vice versa. Even more surprising, 95 percent of the body's seratonin, a neurotransmitter that affects mood and sleep, comes from your colon.
Pack in some lean protein
The more muscle you have, the higher your metabolism and the more calories you burn through the day. How does eating protein help? For one, it helps your body maintain muscle mass as you age. But it also stabilizes blood sugar and helps you feel more full, so you're less likely to crave sweets that could wreak havoc on digestion — and your waistline. Aim for 12 to 16 g at breakfast and 25 to 30 g at lunch and dinner. Meat may seem like an obvious choice, but there are many other healthy protein-rich foods to pick from.
Greek yogurt contains twice as much protein as traditional yogurt, and even the non-fat version tastes rich and creamy.
Beans A veggie burger made with quinoa (see recipe on later slide) or mashed kidney or navy beans makes a delicious dinner entrée. Tip: Always rinse canned beans to wash away the sodium solution their packed in.
Eggs Two eggs contain 12 g of protein and nutrition experts love them—especially when they deliver omega-3 fatty acids. Tip: Hard boil a few on Sunday and keep them in the fridge to snack on.
Fish Aim for 2 to 3 servings of fish like salmon, sardines, mackerel, trout or herring every week. These fish are high in protein and omega-3 fatty acids, which are said to relieve intestinal inflammation and may reduce the risk of colorectal cancer.
Schedule snack time
Nibbling non-stop through the day is a definite no-no for a healthy digestive system. Constant snacking causes the body to continuously secrete digestive juices, making it literally work overtime. On the other hand, eating every three to four hours gives the body a chance to rest, explains Dr. Mickael Bouin, a gastroenterologist at the hospital of the Université de Montréal. When you feel peckish, he advises reaching for fruit. It's easiest to digest!
Make it a habit: Prep as much as possible at home. Studies show eating one meal away from home a week translates into a two-pound weight gain every year.
Go for whole grains
Ancient grains like quinoa and black barley are high in fibre, which keeps you feeling full longer and may torch belly fat faster. Bonus: Fibre helps you stay regular and avoid constipation.
Quinoa-Veggie Burger
Prep time: 20 min.
Total: 40 min.
1/2 cup uncooked quinoa
1 tsp vegetable oil
1/2 227-g pkg cremini mushrooms, coarsely grated (1 cup)
1 cup coarsely grated zucchini
3/4 cup coarsely grated carrot
1 small shallot, minced
1 garlic glove, minced
1 egg, beaten
3 tbsp cornstarch
1/4 tsp salt
1/8 tsp cayenne pepper
1. Cook quinoa according to package directions, omitting salt, about 14 min. Transfer to a large bowl.
2. Heat a large, wide non-stick frying pan over medium. Add oil, then mushrooms, zucchini, carrot, shallot and garlic. Cook until soft, about 5 min. Add to quinoa. Stir in egg, cornstarch, salt and cayenne.
3. Heat the same non-stick frying pan over medium. Firmly press quinoa mixture into a 1/2 cup measure. Turn and release into pan. Gently press to shape into a patty about 4 in. wide. Repeat, cooking 2 patties at a time. Cook until golden and warmed through, about 4 min per side.
4. Top with tahini sauce and roasted plum tomatoes.
Serves 4
Per serving: 159 calories, 5 g protein, 27 g carbs, 4 g fat, 3 g fibre, 180 g sodium.
Excellent source of vitamin A.
Think less is more
Excessive drinking of liquor, wine and beer increases acid secretion in the stomach and can exacerbate ulcers and gastric reflux. For the sake of your digestive system, limit drinking to nine glasses a week.
Ditch the fizzy soda
Ever feel a burning sensation in your chest after downing a can of pop? Well, you can thank the bubbles for that discomfort. All carbonated drinks (even sparkling water!) can cause acid reflux, because they contain gases that can force the esophageal sphincter (a valve that separates the stomach from the throat) to remain open. When this happens, stomach acids rise into the esophagus to create that burning sensation. Remember, acid reflux feels even worse when lying down, so it's especially important to avoid any carbonated beverages before bedtime.
Go gluten-free
If you frequently fee abdominal discomfort after eating bread or pasta, your body may lack the enzymes needed to properly digest gluten, a protein found in wheat and other grains. Test for gluten intolerance by cutting wheat-based products from your diet for a week or two. If you experience fewer intestinal complaints, consider asking your doctor or naturopath to test you for food intolerances. Replace gluten-rich products with gluten-free alternatives like quinoa and brown rice bread, chips and noodles, and low-gluten cereals like oatmeal and cornmeal.
Burn off belly fat
Fat likes to accumulate around the belly, so you need to follow a two-step approach to get rid of it: heart-pumping cardio followed by strength training. "You can't count on strengthening moves alone to do the trick," says Quebec health and fitness expert Josée Lavigueur. To blast away fat, you have to do cardiovascular exercise, which burns calories and revs your metabolism. "The best choices are walking, running, biking and swimming," she says. But you also have to strengthen your core. And the secret to a stronger midsection is simple:
Try plank position
"It's one of the most efficient abdominal exercises you can do," says certified personal trainer Lyzabeth Lopez. Rise up on your hands and toes with your arms shoulder-width apart, back straight and neck in line with your spine. Squeeze abs and keep your body straight from head to toe. Hold 30 to 60 seconds. For an extra challenge, lift an arm or leg, or hold the pose for up to two minutes.
Bonus: A good workout also revitalizes the gastrointestinal tract with oxygen-rich blood and promotes enzyme production to process food more efficiently.
What are prebiotics?
Also known as resistant starch, prebiotic fibre is a type of non-digestible carb that the body uses to feed probiotics and help these good bacteria grow and remain in the gut. Good sources include cultured yogurt, garlic, onions, asparagus, honey, artichokes, bananas, whole grains and chicory root.
Spice it up!
Use digestion-enhancing herbs to add flavour to your cooking without adding calories. Try these three proven BFFs for your gut.
1. Ginger: Popular in Chinese medicine, this root is commonly used to treat mild stomach upset and help digestion.
2. Peppermint: This herb calms stomach muscles and helps ease indigestion. It also has an antibacterial effect that may help soothe pain and bloating associated with irritable bowel syndrome.
3. Camomile: This plant is a popular herbal treatment for stomach upset. It's believe to be more effective when combined with peppermint.
Book a holiday
Dr. Kevan Jacobson, a gastroenterologist at the University of British Columbia, wishes he could prescribe time off. "We underestimate the power of relaxation. Limiting stress is as important for the mind as the gut," he says.
Say no to saturated fats
Heartburn, bloating, constipation and lack of energy are often due to high levels of saturated fat. Opt instead for a diet rich in cooked vegetables, whole grains and dairy products. Enhance the taste of veggies with a light sprinkling of flat-belly flavour boosters like turmeric, chilies, garlic powder or red pepper flakes.
Trade earl grey for green
Every cup of green tea is packed with catechins, powerful antioxidants that may boost metabolism. A study published in the Journal of Nutrition found that the consumption of catechins in green tea may enhance exercise-induced abdominal weight loss. Not a tea drinker? Try green tea supplements, which may have the same slimming benefits.
Power up digestion
Most people have heard something about probiotics, but do you really know what they do for your health? The next time you're at the grocery store, you may notice that many items list probiotics on the label—not just yogurt, but also cheese, milk, juices and cakes. Simple marketing ploy? Not so, say researchers who've discovered numerous health benefits result from eating these good bacteria on a daily basis.
"Some probiotics improve the health of your digestive tract and eliminate digestive problems. Others reduce the duration of colds and flu or strengthen weakened immunity of the elderly," says Dr. Denis Roy, holder of a Canada Research Chair in the dairy and probiotic industries, whose role is to research and monitor the effects attributed to probiotics for medical and nutritional purposes. What's more, a recent study out of University College Cork in Ireland suggests that the anti-inflammatory, disease-fighting benefits of probiotics may extend to the entire body.
The most commonly researched probiotics are Bifidobacterium and Lactobacillus. Unlike some other probiotics, they survive digestion and can live in the intestine. That's where 70 to 85 percent of immune cells are produced, and where probiotics work to strengthen the body's immune defences. And in the large intestine, they increase digestive comfort.
So how can you tell if a product containing these healthy bacteria will really work? "The probiotics that have been shown to offer the greatest health benefits always have a name and number," says Roy. "If this is not the case, it doesn't mean that these bacteria are not helpful; rather, it means their beneficial effects have not been studied."
He also points out that quantity is important. "For any probiotic product to be effective, it must contain at least one billion probiotic bacteria per 100 grams," he says. These bacteria are also naturally present in fermented dairy products (yogurt, kefir), miso, tempeh (fermented soy) and some vegetables.
Listen to your gut!
Scientists now know that your digestive system speaks to the brain in the same way the brain talks to the rest of the body. In fact, 90 percent of info flowing through the body's main nerve (a.k.a. the vagus nerve) is from the intestine to the brain, not vice versa. Even more surprising, 95 percent of the body's seratonin, a neurotransmitter that affects mood and sleep, comes from your colon.
Pack in some lean protein
The more muscle you have, the higher your metabolism and the more calories you burn through the day. How does eating protein help? For one, it helps your body maintain muscle mass as you age. But it also stabilizes blood sugar and helps you feel more full, so you're less likely to crave sweets that could wreak havoc on digestion — and your waistline. Aim for 12 to 16 g at breakfast and 25 to 30 g at lunch and dinner. Meat may seem like an obvious choice, but there are many other healthy protein-rich foods to pick from.
Greek yogurt contains twice as much protein as traditional yogurt, and even the non-fat version tastes rich and creamy.
Beans A veggie burger made with quinoa (see recipe on later slide) or mashed kidney or navy beans makes a delicious dinner entrée. Tip: Always rinse canned beans to wash away the sodium solution their packed in.
Eggs Two eggs contain 12 g of protein and nutrition experts love them—especially when they deliver omega-3 fatty acids. Tip: Hard boil a few on Sunday and keep them in the fridge to snack on.
Fish Aim for 2 to 3 servings of fish like salmon, sardines, mackerel, trout or herring every week. These fish are high in protein and omega-3 fatty acids, which are said to relieve intestinal inflammation and may reduce the risk of colorectal cancer.
Schedule snack time
Nibbling non-stop through the day is a definite no-no for a healthy digestive system. Constant snacking causes the body to continuously secrete digestive juices, making it literally work overtime. On the other hand, eating every three to four hours gives the body a chance to rest, explains Dr. Mickael Bouin, a gastroenterologist at the hospital of the Université de Montréal. When you feel peckish, he advises reaching for fruit. It's easiest to digest!
Make it a habit: Prep as much as possible at home. Studies show eating one meal away from home a week translates into a two-pound weight gain every year.
Go for whole grains
Ancient grains like quinoa and black barley are high in fibre, which keeps you feeling full longer and may torch belly fat faster. Bonus: Fibre helps you stay regular and avoid constipation.
Quinoa-Veggie Burger
Prep time: 20 min.
Total: 40 min.
1/2 cup uncooked quinoa
1 tsp vegetable oil
1/2 227-g pkg cremini mushrooms, coarsely grated (1 cup)
1 cup coarsely grated zucchini
3/4 cup coarsely grated carrot
1 small shallot, minced
1 garlic glove, minced
1 egg, beaten
3 tbsp cornstarch
1/4 tsp salt
1/8 tsp cayenne pepper
1. Cook quinoa according to package directions, omitting salt, about 14 min. Transfer to a large bowl.
2. Heat a large, wide non-stick frying pan over medium. Add oil, then mushrooms, zucchini, carrot, shallot and garlic. Cook until soft, about 5 min. Add to quinoa. Stir in egg, cornstarch, salt and cayenne.
3. Heat the same non-stick frying pan over medium. Firmly press quinoa mixture into a 1/2 cup measure. Turn and release into pan. Gently press to shape into a patty about 4 in. wide. Repeat, cooking 2 patties at a time. Cook until golden and warmed through, about 4 min per side.
4. Top with tahini sauce and roasted plum tomatoes.
Serves 4
Per serving: 159 calories, 5 g protein, 27 g carbs, 4 g fat, 3 g fibre, 180 g sodium.
Excellent source of vitamin A.
Think less is more
Excessive drinking of liquor, wine and beer increases acid secretion in the stomach and can exacerbate ulcers and gastric reflux. For the sake of your digestive system, limit drinking to nine glasses a week.
Ditch the fizzy soda
Ever feel a burning sensation in your chest after downing a can of pop? Well, you can thank the bubbles for that discomfort. All carbonated drinks (even sparkling water!) can cause acid reflux, because they contain gases that can force the esophageal sphincter (a valve that separates the stomach from the throat) to remain open. When this happens, stomach acids rise into the esophagus to create that burning sensation. Remember, acid reflux feels even worse when lying down, so it's especially important to avoid any carbonated beverages before bedtime.
Go gluten-free
If you frequently fee abdominal discomfort after eating bread or pasta, your body may lack the enzymes needed to properly digest gluten, a protein found in wheat and other grains. Test for gluten intolerance by cutting wheat-based products from your diet for a week or two. If you experience fewer intestinal complaints, consider asking your doctor or naturopath to test you for food intolerances. Replace gluten-rich products with gluten-free alternatives like quinoa and brown rice bread, chips and noodles, and low-gluten cereals like oatmeal and cornmeal.
Burn off belly fat
Fat likes to accumulate around the belly, so you need to follow a two-step approach to get rid of it: heart-pumping cardio followed by strength training. "You can't count on strengthening moves alone to do the trick," says Quebec health and fitness expert Josée Lavigueur. To blast away fat, you have to do cardiovascular exercise, which burns calories and revs your metabolism. "The best choices are walking, running, biking and swimming," she says. But you also have to strengthen your core. And the secret to a stronger midsection is simple:
Try plank position
"It's one of the most efficient abdominal exercises you can do," says certified personal trainer Lyzabeth Lopez. Rise up on your hands and toes with your arms shoulder-width apart, back straight and neck in line with your spine. Squeeze abs and keep your body straight from head to toe. Hold 30 to 60 seconds. For an extra challenge, lift an arm or leg, or hold the pose for up to two minutes.
Bonus: A good workout also revitalizes the gastrointestinal tract with oxygen-rich blood and promotes enzyme production to process food more efficiently.
What are prebiotics?
Also known as resistant starch, prebiotic fibre is a type of non-digestible carb that the body uses to feed probiotics and help these good bacteria grow and remain in the gut. Good sources include cultured yogurt, garlic, onions, asparagus, honey, artichokes, bananas, whole grains and chicory root.
Spice it up!
Use digestion-enhancing herbs to add flavour to your cooking without adding calories. Try these three proven BFFs for your gut.
1. Ginger: Popular in Chinese medicine, this root is commonly used to treat mild stomach upset and help digestion.
2. Peppermint: This herb calms stomach muscles and helps ease indigestion. It also has an antibacterial effect that may help soothe pain and bloating associated with irritable bowel syndrome.
3. Camomile: This plant is a popular herbal treatment for stomach upset. It's believe to be more effective when combined with peppermint.
Book a holiday
Dr. Kevan Jacobson, a gastroenterologist at the University of British Columbia, wishes he could prescribe time off. "We underestimate the power of relaxation. Limiting stress is as important for the mind as the gut," he says.
Say no to saturated fats
Heartburn, bloating, constipation and lack of energy are often due to high levels of saturated fat. Opt instead for a diet rich in cooked vegetables, whole grains and dairy products. Enhance the taste of veggies with a light sprinkling of flat-belly flavour boosters like turmeric, chilies, garlic powder or red pepper flakes.
Trade earl grey for green
Every cup of green tea is packed with catechins, powerful antioxidants that may boost metabolism. A study published in the Journal of Nutrition found that the consumption of catechins in green tea may enhance exercise-induced abdominal weight loss. Not a tea drinker? Try green tea supplements, which may have the same slimming benefits.
Tuesday, May 29, 2012
Dr. Oz's Healthiest Foods -- How Many Are In Your Shopping Cart?
As posted on Yahoo By JESSICA SMITH | iVillage Canada
Supermarket Staple #1: Tree Fruits (Apples, Pears)
Why It's a Must Have: White fleshed fruits and veggies (such as apples and pears) have been shown to help reduce heart disease even more than their colored counterparts. “Apples are also rich in quercetin, a flavonoid with strong anti-inflammatory properties,” says Erin Palinski, a registered dietitian and author of the Belly Fat Diet for Dummies. “The pectin found in the skin and the anti-aging polyphenols in apples help reduce artery and cell damage, and their fiber has also been linked with reduction of LDL-cholesterol and body weight.” In fact, one Brazilian study published in the journal Nutrition found that women who ate three apples or three pears a day lost significantly more weight than those that ate the same amount of calories, but didn’t consume the fruits.
Budget Bonus: Shop for produce on a Tuesday or Wednesday, when it is more likely to have just arrived, instead of waiting until the weekend. Most markets receive deliveries during the week, and fruits and veggies that have just made it to the store means they be more likely to stay fresher longer (and get eaten, not wasted) at home. And if you can, buy local apples at your farmer’s market in the spring, summer, and fall to cut costs and improve their nutritional value, recommends Palinski. “Local fruits and vegetables are picked and sold immediately, helping them retain their nutrient level.”
Supermarket Staple #2: Citrus Fruits (Oranges, Lemons, Limes)
Why It's a Must Have: Citrus fruits are a great source of vitamin C, says Palinski. “One German study found that vitamin C helps reduce stress levels and return blood pressure and the stress hormone cortisol to normal levels after a stressful situation – which may help prevent chronic stress and decrease body fat storage in the abdomen.” Palinski recommends eating 2-4 servings of fruit (including at least one serving of a citrus fruit) per day to reap their nutritional benefits. And, if weight loss is your goal, you may want to focus on grapefruit -- one 2004 study conducted by the Nutrition and Metabolic Research Center at Scripps Clinic, found that subjects who ate half a grapefruit before each meal lost an average of 3.6 pounds over 12 weeks (some even lost more than 10 pounds), without making any other dietary changes.
Budget Bonus: Skip fresh fruit when it’s out of season (in the US, citrus is typically in season from late fall and through winter) since fruits have to travel further during off-season, recommends Palinski. “In off-season, reach for canned citrus fruit in its own juice or flash frozen citrus."
Supermarket Staple #3: Stone Fruits (Peaches, Plums, Apricots, Cherries, Tangerines)
Why It's a Must Have: This (mostly) sweet group of fruits is a delicious way to eat your vitamins and fiber. “Tart cherries in particular, are an anti-inflammatory powerhouse that recent studies have shown offers greater results for gout-related pain reduction than for prescription drugs,” says Dr. Rovenia Brock, a nutrition coach on the Dr. Oz Show and author of Dr. Ro’s Ten Secrets to Livin’ Healthy. “They contain an intense amount of the antioxidants; the anthocyanins responsible for their bright red pigment are also good sources of Vitamin A, making them helpers for eye health as well. They also help reduce heart disease risk, lower LDL (bad) cholesterol, blood lipids, and may reduce risk for type 2 diabetes.”
Budget Bonus: Stone fruits are summer season fruits, so it’s best to buy them fresh when they are least expensive, and most plentiful locally, during the warmer months (check out the free app Locavore for help finding local, in-season produce). Skip the pricier imports and buy frozen varieties (sans added sugars and syrups) instead when they aren’t in season.
Supermarket Staple #4: Bananas
Why It's a Must Have: Bananas are often mislabeled as a ‘fattening fruit’ but don’t believe that erroneous myth. Not only are these fat-free, 100-calorie fruits easy to eat on the go, but they are a good source of vitamins A and C, fiber and potassium – which could help slim you down. “Bananas are a fantastic source of potassium, which can help reduce blood pressure and prevent water retention,” says Palinski.
Budget Bonus: Good news – you can skip the organic versions of this fruit without worry. “Bananas are one of the least ‘dirty’ fruits,” says Palinski. “Save even more money by purchasing bananas that are still slightly green, since they will last longer.”
Supermarket Staple #5: Grapes
Why It's a Must Have: Swap out your candy bowl for a bunch of healthy, naturally sweet grapes. This water rich fruit makes a great energy-boosting snack that can also help to reduce inflammation, which may lower your heart disease risk and even reduce arthritis pain, says Palinski. “Grapes contain high levels of anthocyanins, flavonoids and resveratrol, all of which aid the heart in the task of pumping blood to the brain and other organs resulting in an energy boost.”
Budget Bonus: Save by buying grapes in season (while it depends on the variety, most grapes grown in the US arrive from California, where they are in season from late June to December), and reaching for raisins during off-season, Palinski suggests. “Raisins have all the same great benefits [of grapes] and contain no added sugars.”
Supermarket Staple #1: Tree Fruits (Apples, Pears)
Why It's a Must Have: White fleshed fruits and veggies (such as apples and pears) have been shown to help reduce heart disease even more than their colored counterparts. “Apples are also rich in quercetin, a flavonoid with strong anti-inflammatory properties,” says Erin Palinski, a registered dietitian and author of the Belly Fat Diet for Dummies. “The pectin found in the skin and the anti-aging polyphenols in apples help reduce artery and cell damage, and their fiber has also been linked with reduction of LDL-cholesterol and body weight.” In fact, one Brazilian study published in the journal Nutrition found that women who ate three apples or three pears a day lost significantly more weight than those that ate the same amount of calories, but didn’t consume the fruits.
Budget Bonus: Shop for produce on a Tuesday or Wednesday, when it is more likely to have just arrived, instead of waiting until the weekend. Most markets receive deliveries during the week, and fruits and veggies that have just made it to the store means they be more likely to stay fresher longer (and get eaten, not wasted) at home. And if you can, buy local apples at your farmer’s market in the spring, summer, and fall to cut costs and improve their nutritional value, recommends Palinski. “Local fruits and vegetables are picked and sold immediately, helping them retain their nutrient level.”
Supermarket Staple #2: Citrus Fruits (Oranges, Lemons, Limes)
Why It's a Must Have: Citrus fruits are a great source of vitamin C, says Palinski. “One German study found that vitamin C helps reduce stress levels and return blood pressure and the stress hormone cortisol to normal levels after a stressful situation – which may help prevent chronic stress and decrease body fat storage in the abdomen.” Palinski recommends eating 2-4 servings of fruit (including at least one serving of a citrus fruit) per day to reap their nutritional benefits. And, if weight loss is your goal, you may want to focus on grapefruit -- one 2004 study conducted by the Nutrition and Metabolic Research Center at Scripps Clinic, found that subjects who ate half a grapefruit before each meal lost an average of 3.6 pounds over 12 weeks (some even lost more than 10 pounds), without making any other dietary changes.
Budget Bonus: Skip fresh fruit when it’s out of season (in the US, citrus is typically in season from late fall and through winter) since fruits have to travel further during off-season, recommends Palinski. “In off-season, reach for canned citrus fruit in its own juice or flash frozen citrus."
Supermarket Staple #3: Stone Fruits (Peaches, Plums, Apricots, Cherries, Tangerines)
Why It's a Must Have: This (mostly) sweet group of fruits is a delicious way to eat your vitamins and fiber. “Tart cherries in particular, are an anti-inflammatory powerhouse that recent studies have shown offers greater results for gout-related pain reduction than for prescription drugs,” says Dr. Rovenia Brock, a nutrition coach on the Dr. Oz Show and author of Dr. Ro’s Ten Secrets to Livin’ Healthy. “They contain an intense amount of the antioxidants; the anthocyanins responsible for their bright red pigment are also good sources of Vitamin A, making them helpers for eye health as well. They also help reduce heart disease risk, lower LDL (bad) cholesterol, blood lipids, and may reduce risk for type 2 diabetes.”
Budget Bonus: Stone fruits are summer season fruits, so it’s best to buy them fresh when they are least expensive, and most plentiful locally, during the warmer months (check out the free app Locavore for help finding local, in-season produce). Skip the pricier imports and buy frozen varieties (sans added sugars and syrups) instead when they aren’t in season.
Supermarket Staple #4: Bananas
Why It's a Must Have: Bananas are often mislabeled as a ‘fattening fruit’ but don’t believe that erroneous myth. Not only are these fat-free, 100-calorie fruits easy to eat on the go, but they are a good source of vitamins A and C, fiber and potassium – which could help slim you down. “Bananas are a fantastic source of potassium, which can help reduce blood pressure and prevent water retention,” says Palinski.
Budget Bonus: Good news – you can skip the organic versions of this fruit without worry. “Bananas are one of the least ‘dirty’ fruits,” says Palinski. “Save even more money by purchasing bananas that are still slightly green, since they will last longer.”
Supermarket Staple #5: Grapes
Why It's a Must Have: Swap out your candy bowl for a bunch of healthy, naturally sweet grapes. This water rich fruit makes a great energy-boosting snack that can also help to reduce inflammation, which may lower your heart disease risk and even reduce arthritis pain, says Palinski. “Grapes contain high levels of anthocyanins, flavonoids and resveratrol, all of which aid the heart in the task of pumping blood to the brain and other organs resulting in an energy boost.”
Budget Bonus: Save by buying grapes in season (while it depends on the variety, most grapes grown in the US arrive from California, where they are in season from late June to December), and reaching for raisins during off-season, Palinski suggests. “Raisins have all the same great benefits [of grapes] and contain no added sugars.”
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