Posted on January 23rd, 2008
Carbohydrates are the body's main source of energy. In food, carbohydrates can be sugars or starches. But in the body, both types are converted into glucose (blood sugar), the fuel we use to do everything from breathe to run a marathon.
Sugars, like the carbohydrate in fruit or table sugar, arc made up of only one or two sugar units. Starches, however, are made up of many sugar units. They're not sweet because their molecules are too big for our taste buds to detect. (If you leave a cracker in your mouth long enough for the digestive enzymes in your saliva to break down the starch into sugar, you'll taste sweetness.)
So if all carbohydrates eventually become glucose in the body, does it make any difference if we get our carbohydrates from sugar or from starch? Yes, in fact, it makes a big difference. Prepared foods containing simple sugars tend to contain a lot of fat and calories and are usually low in vitamins and minerals. In other words, they're not nutrient dense. A number of starchy foods, however, are rich in micronutrients and in the case of beans and legumes, rich in protein as well. Fruits, although they contain the sugar fructose, also are rich in fiber and lots of vitamins. Some foods—whole-grain breads, rice, pasta, beans and vegetables—are good sources of both starch and fiber.
Posted on January 21st, 2008
I believe before starting any fitness programs, an individual should undergo several evaluations first. These tests are also known as, and can be referred to as a fitness appraisal. A fitness appraisal consists of a medical evaluation, physical assessment, and a weight management plan. These three areas are completely different, but all play an important role in creating a successful fitness routine.
A medical evaluation is a smart way to find out if you are capable of enduring the stress it takes to get into shape. Even if you feel "in shape" it is still very important to get a medical evaluation to be sure that you don't have no symptoms of an illness or early stages of some disease. Sometimes when getting a medical evaluation it will require only a health screening or in other cases, one may have to undergo a series of exams, depending on the physician's opinion of your health. If an individual happens to undergo an extensive evaluation, that person will fall under one of three following types: apparently healthy, individuals at higher risk, individuals with disease.
A physical assessment is the next step in developing a successful fitness plan. In a physical assessment there are several tests one must undergo to make a proper diagnosis of one's physical health. These tests are blood lipid analysis, a graded exercise circuit, and a series of run-walk tests.
A weight management plan consists of four different areas of implication. The first and most important part is setting goals. After you figure out what you want to accomplish, the rest is easy. The next step is diet. Notice what you eat, at what times, and how much you can eat. This is so you can realize what you eat is what you are, and maybe cut down on fatty foods that won't help you reach your goals. The next step is exercise. You need to make a list of exercises that work out those certain parts of your body, specifically what you are trying to change about your health. Read the rest of this entry »
Posted on January 7th, 2008
Although as much as 60 percent of our chance for developing strong bones comes from how we live, heredity is still a major player in bone health. In 1994, researchers discovered a gene that contains instructions for a crucial vitamin D receptor. We need the receptor so our bones can use vitamin D to absorb calcium. If a version of this gene turns out to be a reliable marker for osteoporosis, women still in their teens will be able to take a blood test to assess their risk and begin preventive action decades before bone loss actually begins.
Osteoporosis causes about 250,000 hip fractures each year and they occur three times more often in women than in men. Lean women who lose as little as 5 percent of their body weight after age fifty double their chance of hip fracture, as do women of average body mass who lose 10 percent of their body weight after age fifty. Researchers speculate that this link may be due to some combination of decreased muscle mass, less available estrogen from fat cells, less gravitational force on bone, and loss of natural hip padding. Most of these hip fractures cause some kind of permanent disability and 20 percent actually result in death.
Spinal fractures are also common in women over age fifty. Sometimes these fractures are painless, but they also can result in severe pain and disfigurement as the spine literally collapses on itself.
You are at even greater risk for osteoporosis if there is a history of the disease in your family. Heredity plays a role in your potential peak bone mass, determining just how strong your bones can become. Genes also determine the shape of your bones. Asian women, for example, have only about half the hip fractures of Caucasian women, even though both groups lose bone at about the same rate as they age. Researchers attribute the lower incidence of fracture to Asians' shorter hip axis, which is much stronger.
Posted on December 13th, 2007
Your body's need for certain nutrients may change over time. To give your body enough fuel to burn, about 50 percent to 60 percent of your total calories should come from carbohydrates. Fiber, which is found in foods like grains, vegetables and fruits, is important to help prevent constipation.
Fat: The need for dietary fat does not change with age. The body needs some fat in order to get essential fatty acids and enough fat-soluble vitamins. A diet low in saturated fat and dietary cholesterol is generally recommended to keep blood cholesterol at safe levels. Some research shows, however, that a low total cholesterol count may not be as important to heart health in people over age seventy. As with younger people, high HDL cholesterol may be protective against heart disease in the elderly, too. While physicians may not prescribe cholesterol-lowering drugs for people over seventy, it's a good idea to continue with a diet low in fat (30 percent of calories) and low in saturated fat (10 percent of calories). When you have fewer calories to enjoy, why use them up on high-calorie fat?
Protein: Because your body becomes less efficient at using protein, you need more of this nutrient as you get older. The fifty grams of protein generally recommended for younger adults is too low for the elderly. A lack of protein in the diet may result in depressed immune function, loss of muscle strength and poor wound healing. Older women need about sixty grams of protein daily. Some older people who have a difficult time getting enough protein add a liquid medical nutritional supplement to their diet.
Vitamins and Minerals: How your body uses certain vitamins and minerals also can be affected by age. Before you decide to take any type of supplement, review your current food intake with a nutrition professional that can help you determine which micronutrients may be missing from your regimen. Your need for a particular nutrient can vary based on your age, health and lifestyle.
Water: Dehydration is one of the most frequent causes of hospitalization of people over age sixty-five. As you get older, a lower percentage of your body weight will be fluid, your thirst sensation won't be as strong and your kidneys may not concentrate urine as they used to. Sometimes, a fear of incontinence or trouble getting to and from the bathroom will lead an elderly person to cut back on fluids. People who live alone are especially vulnerable, particularly when they have the flu or diarrhea. To safeguard against dehydration, be sure to drink at least six to eight cups of water or other fluids a day.
Posted on December 4th, 2007
Before you start any kind of rigorous exercise program, check with your physician. If you are fairly sedentary now, start with the basic guideline: thirty minutes of moderate exercise accumulated throughout the day. To build bone and muscle and boost overall strength, consider adding two or three strength-training sessions a week.
When you are ready, you may want to learn simple weight-lifting techniques from a video or in a few sessions with a personal trainer. A good video or a trainer should explain lifting techniques as well as some stretches for die muscles you've worked. To avoid injury, always warm up for a couple of minutes by doing something simple like marching in place or jumping jacks.
Strength training will help you maintain a healthy weight by building calorie-burning muscle. You may want to add some aerobic exercise for your heart health. Aerobic exercise will also help with weight management and bone building. Work up to three weekly aerobic sessions—brisk walking, perhaps—and work out for twenty minutes at your maximum heart rate.
Like healthy eating, enjoying physical activity is a life-long pursuit. The benefits are continuous but only as long as you stick with a regular plan.
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