Wednesday, June 12, 2013
Researchers have linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome — a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels.
Too much sitting also seems to increase the risk of death from cardiovascular disease and cancer.
One recent study compared adults who spent less than two hours a day in front of the TV or other screen-based entertainment with those who logged more than four hours a day of recreational screen time. Those with greater screen time had:
- A nearly 50 percent increased risk of death from any cause
- About a 125 percent increased risk of events associated with cardiovascular disease, such as chest pain (angina) or heart attack
The increased risk was separate from other traditional risk factors for cardiovascular disease, such as smoking or high blood pressure.
Sitting in front of the TV isn't the only concern. Any extended sitting — such as behind a desk at work or behind the wheel — can be harmful. What's more, spending a few hours a week at the gym or otherwise engaged in moderate or vigorous activity doesn't seem to significantly offset the risk.
Rather, the solution seems to be less sitting and more moving overall. You might start by simply standing rather than sitting whenever you have the chance.
- Stand while talking on the phone or eating lunch.
- If you work at a desk for long periods of time, try a standing desk — or improvise with a high table or counter.
Better yet, think about ways to walk while you work:
- Walk laps with your colleagues rather than gathering in a conference room for meetings.
- Position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day.
The impact of movement — even leisurely movement — can be profound. For starters, you'll burn more calories. This might lead to weight loss and increased energy.
Even better, the muscle activity needed for standing and other movement seems to trigger important processes related to the breakdown of fats and sugars within the body. When you sit, these processes stall — and your health risks increase. When you're standing or actively moving, you kick the processes back into action.
Here is a list of our links.
Friday, June 7, 2013
1. All Natural
In theory, the term "all natural" should convey a glowing halo of wholesome goodness, with quality ingredients sourced straight from Mother Nature. In some cases, yes, this absolutely applies (like when we're talking about asparagus or apples). But far too often, "natural" has less than zero meaning, and the number of lawsuits against food companies proves it. The FDA has yet to define "all natural," so companies can slap it on anything from potato chips to corn oil, even if preservatives or genetically modified ingredients were used. When in doubt, double check ingredient lists and lean toward using whole ingredients you recognize...like asparagus and apples, no labels necessary.
2. Zero Trans Fats
You'd think zero means nothing, nil, nada, right? Think again. There's a lovely sneaky clause that allows food companies to weasel in up to 0.5 grams of trans fat, and still market it as containing "zero" trans fats. May not sound like a lot, but serving after serving adds up. And when trans fats are clear culprits in raising "bad" cholesterol and lowering "good" cholesterol, that's a definite problem. So re-read that nutrition label and make sure that "0" really is listed in the trans-fat line, and watch out for red flag words like "hydrogenated" in ingredient lists.
3. Sugar-Free & No Sugar Added
Knocking sugar out of our diets is something most of us have attempted at one point or another. And yes, it's a good idea to keep added sugar to a minimum and look to nature-made sources of sweetness. Too bad products claiming they're sugar-free or have "no sugar added" are generally loaded with non-natural artificial sweeteners or man-made (manipulated) sugar alcohols, which can wreak havoc on a sensitive digestive system. The word "artificial" says it all. Choose the real deal when it comes to sugar or sweeteners (or treats that include them) like honey, agave nectar, maple syrup, and fresh fruit juices and purees...and keep their amounts on the lighter side.
Myth: Bulking up on protein will help you get into buff shape and melt away excess fat. Fact: Too much of anything, even if it's healthy, isn't always good. Too many calories overall, and you can kiss that buff shape goodbye; too much protein, and your kidneys can go into overdrive. When it comes to food products touting "high-protein," the source of protein is often from a manipulated, processed form of an ingredient, like soy protein isolate. Most of us get more than enough protein in our diets, so stick with simple sources like fish, eggs, nuts, organic tofu, beans, and quinoa.
Somewhat like "high-protein," high-fiber products are often boosted with doses of processed forms of fiber. Added "functional" fibers like chicory root fiber, polydextrose, and oat fiber don't necessarily have the same impact as naturally occurring fiber in foods, and may cause bloating and gas. Look to fruit, vegetables, seeds, beans, and whole grains for your fiber intake and you'll hit your recommended 25-35 grams per day without thinking about it, and without the stomach upset.
The fear and loathing of carbohydrates that has taken hold of health-minded individuals has allowed food companies to run rampant with new "low-carb" products like bagels, brownies, muffins, and more. Most of these items however, contain high amounts of artificial sweeteners and/or processed sources of fiber--which isn't exactly health-minded. The thing with carbs isn't to demonize them. It's about eating them in smart quantities and from quality sources. You'll fill up faster on less, and will be more satisfied and happier.
This might just be the "health claim" of the moment right now. Food items that are marketed as "gluten-free" are by law void of gluten or wheat, any ingredient that would potentially cause digestive harm to someone with Celiac disease or a severe wheat/gluten allergy. What these products aren't free of, however, are calories, and they often contain quite a lot of them. If you don't have a specific condition, like Celiac, going gluten-free doesn't necessarily mean you'll lose weight. That said, lowering the amount of gluten or wheat you consume may increase your energy levels or help you feel better digestively, but keep an eye on how much gluten-free bread, cookies, cakes, and chips you eat. Just because they're sans gluten, that doesn't give you license to eat with abandon. Look for healthy carbohydrates that are naturally gluten-free, like rice, potatoes, sweet potatoes, beans, and quinoa.
Grabbing an "organic" item in the grocery store doesn't mean you've hit a pot of calorie-free gold. Organic cheese puffs, ice cream, and chocolate-creme cookies do not a balanced diet make. Organic is defined as any item with at least 95 percent organic ingredients--no hormones, genetically modified ingredients, additives, antibiotics, or radiation. But aim to focus your "organic" attention on items that should appear in your diet frequently, like grains, fruits and vegetables, specifically those with permeable skins.
"Free" isn't always a bargain. Fat-free items are typically full of empty, unfulfilling calories and may leave you hungry. Surprising as it may be, we need fat (the healthy kind) in order to fill up. Fat-free products often leave eaters scrambling for other foods because they're just not satisfied. Healthy mono- and poly-unsaturated fats and omega-6 and omega-3 fats help lower cholesterol and heart disease risk, and they delay signs of aging and mental decline, and help boost mood. Choose excellent sources like olive oil, nuts and nut butters, avocado, flaxseeds, and coconuts
10. Omega 3's
By no means are we aiming to slam amazing-for-you heart-healthy omega-3 fats. What we are trying to call out are all the excessive claims on products with "added" omegas, from tortilla chips to eggs and yogurt. If it doesn't come inherently from nature, it's still unclear how our bodies will respond and metabolize it. And if you've got a tortilla chip rich in omega-3s thanks to whole flaxseeds, unfortunately, you're not getting very far. Flaxseeds need to be ground in order to reap all the benefits. Look for naturally occurring omega-3 fat sources like avocado, ground flaxseed, walnuts and other nuts, and olive oil.
Here is a list of our links.
Thursday, April 18, 2013
With your busy lifestyle and constant demands on your time, it may seem easy to pull into your local fast food restaurant for a quick meal on-the-go. However, fast foods are rich in fat and sodium that can lead to health problems. The University of Maryland Medical Center warns that they also contain high amounts of chemicals that add flavor, color and texture and help to keep them fresh longer. The chemicals are added when these foods are processed, packaged and prepared. The U.S. Food and Drug Administration warns that although food additives are considered safe in minimal amounts, eating too much fast food and other foods that contain these chemicals can lead to harmful effects.
You may have noticed that fries from fast food chains are typically crisp and have a characteristic taste and texture. This is because they are usually fried in trans fats, which are also used in commercially prepared doughnuts, cookies, chicken nuggets, pizza and other foods. Trans fat is also called partially hydrogenated oil because it is produced by adding hydrogen to vegetable oil, which gives it a longer shelf-life, according to MayoClinic.com. Fast food restaurants use trans fats because they keep foods fresh longer and give them a less greasy feel. However, the American Heart Association warns that trans fats can lead to diabetes, obesity, high cholesterol levels, high blood pressure, heart disease and stroke.
Fast foods keep their fresh taste, smell and color longer because they contain added chemicals, such as nitrite salts, that help to preserve them. Nitrite salts are used in processed meat, bacon, corned beef, smoked fish, ham and sausages. Although this chemical and other preservatives help to prevent bacterial contamination such as botulism, they can also cause harmful effects. Research published in the "International Journal of Cancer" reports that people who eat processed meats and other foods with these preservative are more likely to develop stomach cancers. The American Cancer Society warns that eating food preservatives can also increase your risk of cancers in the digestive tract.
Fast foods are typically super-sized with your choice of a large sugary soft drink. These beverages as well as many fruit juices, jellies, donuts, canned fruits and other foods contain an artificial sweetener called saccharin. The Center for Science in the Public Interest reviewed animal studies that showed that consuming saccharin may increase the risk of cancers of the bladder, ovaries, uterus, blood vessels and skin. Although this study was carried out on animals, saccharin may have similar harmful effects on people.
Most fast food restaurants and movie theaters have a familiar aroma of butter. This is usually due to a buttered-flavored chemical called diacetyl, which is also found in microwave popcorn, margarine, snack foods, baked goods and candies, giving them an appetizing smell and buttery taste. However, The American Chemical Society reports that diacetyl may be associated with harmful effects on the lungs and changes in the brain that can increase your risk for Alzheimer's disease.
The brightly colored pies, candies, ice cream, sundae syrup, soft drinks, cheeses, sandwich meats and sausages sold at many fast food outlets contain chemical food dyes and coloring agents. These chemicals give them long-lasting color that makes these foods appear more appealing and appetizing. A review of studies published in the "International Journal of Occupational and Environmental Health" reports that many of these chemicals are byproducts of coal tar and other chemicals that can increase the risk of certain cancers.
Here is a list of our links.
- website – http://www.celestialhealing.net
- Facebook Fanpage – http://www.facebook.com/celestial.healing
- Healing Power Hour Youtube – http://www.youtube.com/HealingPowerHour
Tuesday, April 9, 2013
By Jane Bianchi, REDBOOK
Ease into waking up
Does your alarm clock honking at a nearly eardrum-shattering volume really make you want to get out of bed? Chances are, it has you shoving your pillow over your head and hitting the snooze button. Newsflash: There's a less traumatic way to rise and shine. "I wake up to soothing music or nature sounds that gradually intensify," says Lev Natan, a life coach at The Medicine Tree Center in New York's Hudson Valley. "I make a playlist. The first song might be a gentle flute tune, the trickle of a stream, or the 'om' chant. The second song might be more energizing, such as rhythmic drumming." Banish the default iPhone alarm that greets you at 7 a.m., and scroll through other options - or consider shelling out the 99 cents for a more soothing tone.
Ask yourself one question
As soon as you wake up, assess how you feel about life in the context of the day ahead. Then put your answer on a scale from one - "life is miserable" - to 10 - "I love my life!" This strategy works well for Samantha Sutton, a life coach with the Handel Group in New York City. "If my score is an eight or lower, I schedule a call with a trusted friend so I can vent and get advice," she says. "If my score is a nine or 10, I sit still for 30 seconds and cherish the feeling."
Remind yourself what you need this year
Each January, Janet Harvey, a life coach in Edmonds, WA, comes up with a few two-word "intention statements," and writes each on an index card. It's not too late to set your intentions for 2013, so go ahead and make like it's New Year's. Harvey uses "abundant balance" to remind herself that it's okay to decline to some requests and "harmonious pause" helps her remember to take a time-out and go for a walk outside whenever she feels frustrated. Each morning, she goes over her intention statements and journals how she'll put them into practice that day.
Look at a vision board
Jairek Robbins, the San Diego-based life coach behind Jairek Robbins Companies, keeps and regularly updates a vision board, and stares at for one minute each morning. The bulletin board contains magazine tear-outs and Web print-outs of phrases, photos, and illustrations that signify what he hopes to achieve in life. "It has pictures of places that I want to visit, like Machu Picchu and Mount Kilimanjaro, and numbers that represent business goals, such as how many people I want to help this year," he says. Whether yours involves thumbtacks or lives on Pinterest, stay focused on your goals with a collection of the words and images that inspire you.
"My 17-year-old daughter Alex and I have a routine," says Jennifer Voss, a certified Martha Beck life coach in Knoxville, TN. "We can't start the day without making and drinking a green smoothie for breakfast. The beverage is physically and mentally rejuvenating, and the morning tradition helps us make time for each other and bond emotionally." Her magical mixture includes almond milk, spinach, kale, and fresh fruit like strawberries, blueberries, and bananas. Whatever you choose to sip - or nosh on - first thing, follow Voss' lead and carve out time to connect with your family and your health first thing.
"The most important thing that I do each morning is meditate," says Janice Lewis, president of JaniceTime, a Chicago-based life coaching business. "At the moment, I'm using an audio-guided meditation by Susie Mantell called Your Present: A Half-Hour of Peace that I downloaded onto my iPod." Each morning, she lies on her living room couch, crosses her arms on her chest, palms down, and then takes slow, deep breaths while listening to the instructions for at least 30 minutes. Even if you can't spare that much time, a few moments of quiet-time can be incredibly beneficial.
Read a stimulating book
Are you an early riser? Debra Hickok, the life coach behind Boston-based Featherstone, gets up before her family, goes to her office, shuts the door, and relishes the sweet silence. There, she sits in a cushioned chair facing the window and reads philosophical teachings or reflective poetry for five to 10 minutes. "I love The Book of Awakening by Mark Nepo, which has a one-page passage dedicated to every day of the year," she says. Her other favorites include works by Eckhart Tolle, Brené Brown, Rumi, and Pema Chodron. "They inspire me and provide a mental focus for my day."
Dissect your daily goals
How often do you accomplish everything on your daily to-do list? If your answer - like many of ours - is "never," then try this tip from Susan Fox, a life coach with A.I.M. High Coaching in the Bay Area. "Each morning, I break large projects that I'm working on into bite-sized, achievable daily goals," she says. Instead of writing something vague on her daily calendar, like "handle marketing plan," she'll jot down something more specific, such as "edit final version of marketing email and send it to 10 people" - and then pencil it into a particular time slot.
Here is a list of our links.
Wednesday, March 20, 2013
By Jessica Herman
We've all been there: days when you feel as bloated as the blow-up Shrek in the Macy's parade. Okay, sometimes you know that having that third helping of your sister's peach cobbler wasn't the best idea. But when you're eating right and exercising regularly but still can't zip up your skinny jeans, what gives? One of the main causes of bloat isn't how much you eat; it's eating certain foods that are difficult for your stomach and intestines to digest.
1. Use Instagram
"Pull up a favorite pic of yourself on your phone, and look at it during the day," suggests Ashley Solomon, a psychologist in Chicago. You may feel more preggo than hot chica right now, but the image reminds you how you felt in that moment. Warm fuzzies may ensue.
2. Activate Your Abs
"Rotating your core muscles helps force gas out of your intestines," says Lindsay Hallam, a Pilates instructor at The Studio (MDR), in Marina del Rey, California. Get into side-plank position, and bring your top arm across your abdomen and under your body to twist your torso. Do 5 reps; switch sides.
3. Run an Errand
You may feel like curling up in a fetal position and avoiding all human contact until, say, the week after your period. But getting your body moving helps relieve stomach discomfort, according to a study in the American Journal of Gastroenterology. Lace up your sneaks, and walk briskly for 30 minutes.
4. Pamper Yourself
To stop obsessing over your pooch, focus elsewhere-paint your nails with some crackle polish, maybe. And from the so-crazy-it-might-work files: A recent study found people perceived a woman wearing a spicy-floral fragrance as 12 pounds thinner than when she went perfume-free or had on another scent.
5. Eat a Snack
Water-rich fruits and veggies-think grapes, cukes-will help flush out excess fluid, says Dawn Jackson Blatner, an RD in Chicago. Or try pineapple: It's high in bromelain, a digestive enzyme that helps break down food.
6. Try a DIY Massage
Sounds weird, but stay with us: Applying gentle pressure to your belly can push out gas and help get things going if your bloat is caused by constipation. Lie down on your bed, smooth a little oil on your tummy, and slowly rub with both hands counterclockwise. Nice, no?
7. Have a Drink
Water is tops, but drink it 20 minutes before or after your meal, not during. "Otherwise, you may dilute your stomach enzymes, which can disrupt digestion," Blatner says. Skip fizzy drinks, which release carbon-dioxide gas.
8. Hang Up That Muumuu
"For a slimmer silhouette, the key is to wear something that comes in at your waist," says Allison Firestone, a stylist in Los Angeles. Fake a flat belly with these outfit options: a flow-y dress that's belted; an A-line skirt with a tucked-in, billowy top; or skinny jeans with a loose cami and a tailored jacket.
Here is a list of our links.
Thursday, February 28, 2013
Over the course of 20 years and a dozen or so trainers, I came to hate enforced weekly weigh-ins. I was always filled with dread before I begrudgingly set foot on the scale, knowing that my self-worth and mood for the entire week hung in the balance.
On the rare days I lost weight, I felt elated. Most of the time, though, I either gained weight or hit a plateau; and on those days, in my mind, I became a "fat failure," even if I thought I looked amazing in the mirror. I would let the scale distort my self-perception, leading me down a dangerous path of self-loathing and depression.
In an attempt to lower my stubborn scale readings, my trainer adjusted my program on a weekly basis. Usually this meant more cardio and fewer calories. Unfortunately, these weekly changes seldom achieved their desired effect. What did result was chronic irritability, depression, disordered eating, and exercise obsession.
Fitness, something I used to adore, became something I abhorred. I believed that if only I could lose the weight, I would be happy. And I was anything but.
A Big Weight off My Shoulders
After enduring this for a year, I finally hit rock bottom. I just couldn't do it anymore. So I did some research and implemented the following changes: I put an end to the mandatory weigh-ins, the two-hour daily cardio sessions, and the severely restricted diet that failed me for 52 solid weeks. I replaced them with my mirror; 20-minute, high-intensity home workouts; and intermittent fasting.
Guess what happened next? I lost all the weight, regained my sanity, started finding pleasure in fitness again, reestablished a healthy relationship with food, and once again became the happy Sara my family used to know and love.
Through this experience, I learned that a cookie-cutter approach does not exist. What works for one person may not work for another. But no one should become a slave to numbers on a scale. Curious as to whether I was alone in this battle, I asked some fellow fitness personalities about their relationship with the scale.