Nose or Mouth? How You Breathe Matters
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published September 20, 2011
from www.lifescript.com
Should you breathe out of your mouth or nose while exercising? And is this really a crucial part of a good workout? It really depends on what type of exercise you’re doing. For low-intensity, meditative moves like yoga, breathing in and out of the nose is best. Why? Because it forces you to breathe slower, which calms the nervous system and promotes relaxation.
But if you’re headed out for a run or to a high-intensity cardio class, nose-breathing probably won’t cut it. For workouts like this, you don’t want to limit the amount of oxygen you deliver to your brain and working muscles. Limiting oxygen means limiting energy production in your cells.
Basically, what it comes down to is doing what works best for you. Your body will tell you if nose-breathing is limiting your air intake because you’ll get light-headed from lack of oxygen to your brain. If you experience any lightheadedness or dizziness, just switch to mouth-breathing. It’s admirable to give nose-breathing a try, but go ahead and take in a big gulp of air through your mouth if you need to.
Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!
MY THOUGHTS
That's something to look into while exercising. I never took notice. But I never get dizzy while dancing or walking. So, I guess, I'm breathing properly?
Tuesday, September 20, 2011
Thursday, September 15, 2011
366 Million Diabetics: A Sickness and Health Warning
Lifescript.com published an article recently that reported a staggering figure of 366 million diabetics worldwide. The figure is not only staggering . It is also disturbing.
Diabetes is known to cause the death of a person every 7 seconds. That's scary. But what is scarier is that majority of those who have the disease have Type 2 diabetes.
Type 2 diabetes is not hereditary. It's caused by unhealthy lifestyle: poor diet, no exercise, excessive weight, smoking and drinking. These are lifestyles that are very much within our control. And, yet they continue to lead to a deadly disease.
4.6 million diabetic deaths every year - and we will add up to that statistic if we don't change the way we live.
Diabetes is known to cause the death of a person every 7 seconds. That's scary. But what is scarier is that majority of those who have the disease have Type 2 diabetes.
Type 2 diabetes is not hereditary. It's caused by unhealthy lifestyle: poor diet, no exercise, excessive weight, smoking and drinking. These are lifestyles that are very much within our control. And, yet they continue to lead to a deadly disease.
4.6 million diabetic deaths every year - and we will add up to that statistic if we don't change the way we live.
Wednesday, September 14, 2011
Where to Get More Calcium
Tips for Getting More Calcium
By Shereen Jegtvig, About.com Guide
Updated September 14, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
from about.com
Calcium is one of the major minerals your body needs to function properly. Most adults need from 1000 to 1200 milligrams (mg) calcium per day and teenagers need about 1300 mg per day. Your body also needs adequate amounts of vitamin D to be able to utilize calcium properly.
Choosing Calcium-Rich Dairy Products
Consuming three cups of dairy products each day should provide you with enough calcium. One cup of dairy is equal to one cup of milk, one cup of yogurt or 1.5 to 2.0 ounces of cheese (about the size of two dominoes):
One cup fluid milk has 300 mg calcium
One cup plain yogurt has 488 mg calcium
Two ounces of cheddar cheese has 400 mg calcium
Two ounces of blue cheese has 300 mg calcium
You can increase your dietary dairy calcium intake a few ways:
Add dry milk powder to soups and sauces
Drink milk as a beverage
Use low- or non-fat milk in smoothies
Eat low- or non-fat yogurt as a snack or for dessert
Top cooked vegetables with cheese
Add a slice of cheese to a sandwich
Dairy products are rich in calcium, but they can also be high in fat. Choose low-fat or non-fat milk and dairy products when possible. Food safety is importent too. Keep fresh milk and dairy products in the refrigerator and avoid raw milk. Pasteurization doesn't change the calcium content of dairy products.
Non-Dairy Sources of Calcium
Not every one consumes dairy products. Vegans don't consume any form of animal products including milk, cheese or other dairy products. People with lactose intolerance can't digest milk sugar properly, and some people just don' t like dairy products. These people can get calcium from non-dairy sources. Green leafy vegetables, broccoli, whole sardines, soy and other legumes, and nuts:
One cup raw kale has 90 mg calcium
One cup of pinto beans 80 mg calcium
Three ounces of canned salmon with bones has 180 mg calcium
One cup of tofu (soy) yogurt has 310 mg calcium
Three ounces of canned sardines has 330 mg calcium
One-half cup cooked turnip greens has 100 mg calcium
One cup of chopped broccoli has 43 mg calcium
You can also buy calcium-fortified orange juice, breakfast cereal, soy milk and rice beverages. Calcium is also available as a dietary supplement. Speak to your health care provider before taking calcium or other dietary supplements.
Vitamin D
Your body makes vitamin D when your skin is exposed to sunlight. You need a few minutes of sun exposure on your face, arms or legs, about two days each week. Vitamin D doesn't occur in many foods. You can get the daily recommended amount of vitamin D by eating three ounces of salmon or mackerel, or you can get smaller amounts from egg yolks, beef liver and some mushrooms. Vitamin D is often added to dairy products, calcium supplements and foods that are calcium-fortifed.
Calcium-Rich Recipes
These recipes are made with healthy calcium-rich ingredients:
Dairy-free almond-maple buttermilk pancakes are made with soy milk and almond meal.
Low-fat broccoli soup is made with broccoli and non-fat milk.
Vegan colcannon with kale is made with kale and soy milk.
Easy to make cheese quesadillas are a calcium-rich snack for kids.
Healthier peanut butter rice crispy treats can be made with calcium-fortifed rice cereal.
Basic pinto beans can be served as a calcium and protein-rich side dish.
Canned salmon (with the bones) can be used to make salon patties.
MY THOUGHTS
I stayed away from milk for years. Now, I'm forced to drink it. Regularly. Good that I love tofu though.
By Shereen Jegtvig, About.com Guide
Updated September 14, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
from about.com
Calcium is one of the major minerals your body needs to function properly. Most adults need from 1000 to 1200 milligrams (mg) calcium per day and teenagers need about 1300 mg per day. Your body also needs adequate amounts of vitamin D to be able to utilize calcium properly.
Choosing Calcium-Rich Dairy Products
Consuming three cups of dairy products each day should provide you with enough calcium. One cup of dairy is equal to one cup of milk, one cup of yogurt or 1.5 to 2.0 ounces of cheese (about the size of two dominoes):
One cup fluid milk has 300 mg calcium
One cup plain yogurt has 488 mg calcium
Two ounces of cheddar cheese has 400 mg calcium
Two ounces of blue cheese has 300 mg calcium
You can increase your dietary dairy calcium intake a few ways:
Add dry milk powder to soups and sauces
Drink milk as a beverage
Use low- or non-fat milk in smoothies
Eat low- or non-fat yogurt as a snack or for dessert
Top cooked vegetables with cheese
Add a slice of cheese to a sandwich
Dairy products are rich in calcium, but they can also be high in fat. Choose low-fat or non-fat milk and dairy products when possible. Food safety is importent too. Keep fresh milk and dairy products in the refrigerator and avoid raw milk. Pasteurization doesn't change the calcium content of dairy products.
Non-Dairy Sources of Calcium
Not every one consumes dairy products. Vegans don't consume any form of animal products including milk, cheese or other dairy products. People with lactose intolerance can't digest milk sugar properly, and some people just don' t like dairy products. These people can get calcium from non-dairy sources. Green leafy vegetables, broccoli, whole sardines, soy and other legumes, and nuts:
One cup raw kale has 90 mg calcium
One cup of pinto beans 80 mg calcium
Three ounces of canned salmon with bones has 180 mg calcium
One cup of tofu (soy) yogurt has 310 mg calcium
Three ounces of canned sardines has 330 mg calcium
One-half cup cooked turnip greens has 100 mg calcium
One cup of chopped broccoli has 43 mg calcium
You can also buy calcium-fortified orange juice, breakfast cereal, soy milk and rice beverages. Calcium is also available as a dietary supplement. Speak to your health care provider before taking calcium or other dietary supplements.
Vitamin D
Your body makes vitamin D when your skin is exposed to sunlight. You need a few minutes of sun exposure on your face, arms or legs, about two days each week. Vitamin D doesn't occur in many foods. You can get the daily recommended amount of vitamin D by eating three ounces of salmon or mackerel, or you can get smaller amounts from egg yolks, beef liver and some mushrooms. Vitamin D is often added to dairy products, calcium supplements and foods that are calcium-fortifed.
Calcium-Rich Recipes
These recipes are made with healthy calcium-rich ingredients:
Dairy-free almond-maple buttermilk pancakes are made with soy milk and almond meal.
Low-fat broccoli soup is made with broccoli and non-fat milk.
Vegan colcannon with kale is made with kale and soy milk.
Easy to make cheese quesadillas are a calcium-rich snack for kids.
Healthier peanut butter rice crispy treats can be made with calcium-fortifed rice cereal.
Basic pinto beans can be served as a calcium and protein-rich side dish.
Canned salmon (with the bones) can be used to make salon patties.
MY THOUGHTS
I stayed away from milk for years. Now, I'm forced to drink it. Regularly. Good that I love tofu though.
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