Lecithin One of the healthy fats

Your mother may never have admonished you to take your lecithin, but this healthy fat is essential for the normal function of every cell in our bodies.

Lecithin directly affects nerve and brain function, fat transportation, and metabolism, and protects cells from oxidation. Lecithin contains a phospholipid called phosphatidylcholine, which is absorbed by the intestinal mucosa and metabolized to choline in the liver.

Small amounts of choline are carried to the brain, where it is converted to the neurotransmitter acetylcholine, which is required for adequate nerve function as well as for memory storage and retrieval.

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Lose Weight with Weights

It is a widely-believed myth that training with weights will make you resemble Arnold Schwarzenegger or Sylvester Stallone. Women especially often shy away from the bench press and other weight machines, afraid of building too much bulk. In doing so, they miss out on a host of health benefits–better posture and alignment, osteoporosis prevention, strength and weight loss.

Huge, glistening, rippling muscles will not develop overnight, or even with regular weight training. Testosterone is necessary in order for muscles to increase dramatically in size–and women just don’t possess enough of the hormone for this to happen. Although huge muscles can be developed through training, even most men do not eat well enough or train hard enough to gain any serious mass. Bulking up is nearly a full-time job–one to one and a half hours, five or six days a week–and requires supplemental protein and calories.

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Feed a Healthy Weight

If weight loss was a colour, it would be green. It’s no coincidence that green vegetables factor heavily in most weight and health maintenance programs.

Fruits, vegetables, and sea vegetables provide vitamins, minerals, antioxidants, and macronutrients (fats, proteins, and carbohydrates including fibre), as well as many other cofactors to keep digestion smooth, metabolism on track, hormones balanced, immunity strong, and detoxification steady. With obesity rates rising, a nutrition-based strategy to support disease prevention and weight maintenance is within our grasp: going green.

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Lose the Bulge-Not the Carbs

Advocates claim that low carbohydrate intake will improve our body’s insulin/blood sugar balance, thereby fostering weight loss. Although preliminary research has shown slightly more weight loss over the short term with lower carbs, long-term studies demonstrate otherwise.

A recent one-year randomized study compared many of the leading diets, including low-carb diets and the traditional low-fat diet. It was found that all the diets were similarly effective at reducing weight and lowering cardiovascular risk factors. The traditional low-fat diet was found to be the most practical; therefore compliance was best with this diet.

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Add Some to Lose Some

Although a nutritious diet and regular exercise are key to losing weight, research shows that there is more you can do to shed pounds. Dietary supplements can play an important complementary role in regulating metabolism, suppressing appetite, and curbing sweet cravings.

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Effective Weight-Loss Programs

There are hundreds of weight-loss programs that vow to help create a lean, muscular body with little body fat. The reality is that while most popular diets and programs produce short-term results, the majority of people fail to achieve and maintain their weight-loss goals in the long run.

The real solution is taking a rational approach to weight loss by utilizing scientific breakthroughs in the understanding of human appetite regulation and metabolism. The centrepiece of any effective weight-loss program is utilizing unique blends of selected, highly viscous soluble (HVS) fibres. When properly combined these natural dietary fibres act synergistically to bind more water and create a greater gel-like mass than any other fibre alone.

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Eat Early; Eat Less

Changing eating patterns may lead to easier weight loss. Research published in the Journal of Nutrition (2004) followed participants and their eating habits for seven days. Those who ate more in the morning had less total food consumption for the rest of the day, while the others in the group generally ate more as the day went on, with less time between food consumption. This resulted in higher calories consumed and less calories burned as activity levels dropped in the evenings.

Starting the day right by having a sound breakfast has been confirmed in other research to reduce fat cravings, lower cholesterol levels, and lead to overall increase in vitamin and mineral intake. This one change may be a simple key to managing your weight.

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Exercise Smarter-Not Harder-for Weight Loss

We all know that exercise is essential for weight management because it burns calories. But how much and what kind of exercise is best?

Researchers at the University of Pittsburgh enrolled 201 overweight, sedentary women as participants in a one-year study. They were randomly assigned to one of four exercise groups: (1) vigorous intensity with high duration; (2) moderate intensity with high duration; (3) moderate intensity with moderate duration; or (4) vigorous intensity with moderate duration. All women were instructed to follow a 1,200 to 1,500 kilocalorie-per-day diet and reduce fat intake to 20 to 30 percent of total energy intake.

Weight loss was significant in all groups, with those exercising moderately gaining similar benefits to those who exercised vigorously. Participants who walked briskly (moderate exercise) for at least 50 minutes, five times a week, and who cut back on fatty foods saw the best long-term weight loss. In six months, they lost an average of 25 pounds, or about 15 percent of their body weight, and the program helped them keep the weight off the rest of the year. It came down to the calories they burned, not how hard they worked to burn them.

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Getting Juicy

Another day, another round of nagging guilt. Yet again, you’ve failed to consume even close to the seven to 10 servings of fresh fruits and veggies recommended by Canada’s Food Guide. The question is, just how does one go about adding these healthy foods into an already busy lifestyle?

Here’s one terrific way: fresh juices. If you happen to have a juicer packed away, think about starting up a relationship with it again. Don’t have a juicer? Take heart. There is now a new concept in juicing that doesn’t even involve owning a juicer.

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Antioxidants

An antioxidant is a molecule that helps stop oxidative stress by scavenging free radicals–those molecules in the body that are unstable due to a missing electron. The free radical will try to stabilize itself by stealing an electron from one of the body’s healthy cells, a process called oxidation.  

In this oxidation process, healthy cells can become damaged. That’s when antioxidants can help. An antioxidant can interfere in the oxidation process by donating an electron to the unstable free radical. This donation makes the free radical stable again, while allowing the antioxidant itself to also remain stable.

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Saving on Insurance

Life and health insurance companies want you to live a long, healthy life. But are their motives altogether altruistic? Insurance companies are in the business of maximizing profits, and it stands to reason that the healthier you are and the longer you live, the more money they make.

There are many measurable benefits to living a healthy life, for the individual, the family, and society at large. Reduced insurance rates are definitely one of the financial rewards those in good health can reap.

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10 Immune-Boosting Superfoods

Of the several systems working in our bodies to support, protect, and enhance healthy function, the immune system is by far the most complex and intricate.

An army of white blood cells, the immune system is a fighting force that destroys the “bad guys” that cause illness and rids the body of toxins. So is it possible to boost the fighting power of this army and help make your immune system stronger?

The idea is enticing, and definitely achievable. Incorporating these 10 immune superheroes into your life will enhance your body’s defences and keep you healthy.

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Watch Your Mouth

Less stress and anger equals better oral hygiene. So says a team of dentists from the Department of Nutrition at Harvard School of Public Health.

Their study, published in the Journal of the American Dental Association (December 2003), found that men who reported being angry and stressed out on a daily basis had a 43 percent higher risk of developing periodontitis, a severe form of gum disease, than men who reported seldom being angry.

The study included 42,523 US-based, health-professional men between the ages of 40 and 75. More than half the study participants were dentists. None of the men had gum disease at the start of the study.

The men who had at least one close friend had a 30 percent lower risk of developing periodontitis compared with those who did not have a close friend.

Men who participated in religious meetings or services had a 27 percent lower risk of developing periodontitis than men who did not.

Men with the highest anger scores were 72 percent more likely to have periodontitis than men whose anger scores were in the lowest percentile.

It’s no surprise the researchers concluded that “reduced social isolation and anger expression may play an important role in maintaining oral health, as well as general health and well-being.”

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Gummy Care

Gingivitis is an affliction that most people suffer from at some stage in their lives, and is characterized by red, swollen gums that bleed when touched or brushed.

It is the first sign of gum disease, and occurs when the gums become irritated by a build-up of plaque at the base of the teeth. Sticky and yellow, plaque is colonized bacteria that begins to form on the teeth after eating, and accumulates through poor oral hygiene.

This bacteria produces waste products such as acids which can cause decay, toxins which break down gum tissues, and gases such as sulfides which cause bad breath.

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Eating Disorders

Eating Disorder Awareness Week is an international public education and outreach campaign that is recognized across Canada in early February each year. Awareness is the critical first step in helping families identify when someone they love is at risk.

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10 Energy Boosters for Women

How energetic are you? Are you a morning person who bounces out of bed to welcome the start of another day? Or do you warm up more slowly, reaching a sluggish peak sometime after your third coffee? Most women find themselves somewhere between these two extremes, with many of us suffering from less-than-ideal energy levels.

Low energy is a very common concern and often results from a combination of environmental, physical, and emotional factors. Finding out about these influences may help you boost your energy stores to optimize your enjoyment of life every day.

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Premenstrual Syndrome Relief

For many women, premenstrual syndrome (PMS) is an inevitable part of their monthly cycle. It is estimated that about 75 percent of women suffer from PMS symptoms, which can include mood swings, bloating, breast tenderness, and cravings.

Many women brush off such symptoms as “normal” and something that they must simply endure. This is a common misconception; the real fact is that suffering in relation to the menstrual cycle is not normal and is an indication of hormonal imbalance in the body.

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Water Immune Booster

Walking on water may be reserved to a select few, but walking in water is a simple immune-boosting treatment anyone can do. This form of hydrotherapy—called dew walking or water stepping—was one of many pioneered by Father Sebastian Kneipp in the 19th century.

When you go dew walking, remember to warm up your feet first, then take a five-minute walk early in the morning on the wet grass. As you walk, you increase your lower-body circulation and tone your muscles, veins and immune system. Dry off your feet and put on warm socks.

Water stepping can be done in a large bucket or a bathtub. Be sure to warm up your body through exercise or a footbath before you begin. There should be a big difference between your skin temperature and the water temperature; a difference of at least 10 C is most effective in a cold water treatment.

Lift one leg completely out of the cold water before immersing the other leg. The difference between the warm air and the cold water produces a healing effect, easing vascular headaches, mild hypertension and vulnerability to infections. Ten minutes after a cold treatment follow with a warm application to reheat the body.

Taking a full bath in cold water for 10 seconds can also increase your metabolism, immunity and circulation.

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Cosmetic Safety (8 myths)

How much do we really know about the cosmetic products that we use on our skin every day? Test your knowledge about harmful ingredients in our skin care products—you might be surprised!

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Add Water

When I’m dripping with sweat after a workout, nothing tastes sweeter than a sip (or guzzle) of water. Other times, not so much. I’ll admit: water loses some of its wow factor when I’m sitting at a desk, driving, or eating dinner.

Lattes or lemonade seem prettier and more decadent … but sadly, our bodies don’t consist of 60 percent sugary steamed milk. Nope—it’s water that makes up more than half our body weight, and healthy hydration helps keep us energized and free of toxins.  

Most people know the eight-cups-a-day rule, but the Institute of Medicine recommends that men drink about 13 cups of water per day; women can get away with just nine. Fortunately for those of us who need a little pep in our water to make it more palatable, just about anything fruity can add pizzazz.

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Cleaning Grocery Cart

We’re exposed to toxins when we take a deep breath, nibble a bite of food, or just go about our day-to-day activities. Alas, our bodies create their own toxic byproducts as a result of biochemical processes in the body. The truth is: toxins are everywhere. Fight back the next time you go grocery shopping!

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Yoga and Arthritis

Age-related arthritis?

Myths and misconceptions about arthritis abound, but the biggest is probably the idea that arthritis is just age-related aches and pains. Actually, the term arthritis includes about 100 diseases and conditions, some of which can strike before the age of 16.

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Pedicure

Winter is a thing of the past and the promise of rising temperatures makes me want to throw off my socks and bare it all. I can’t wait to feel the breeze caressing my soft feet and the warm sun kissing my shiny toes.

Oh, but wait! Soft and shiny aren’t actually applicable yet. Okay, so there’s a bit of preparation required before I can actually step out. If you’re in the same boat, keep reading. The way I see it, we have a few options. We can take advantage of the spa pedicure service, which I like to do on occasion. But for maintenance purposes, spas can get a bit pricey. Or we could set aside an evening once a month to do a relaxing home pedicure or to have a pedicure party. Either way, we can take care of our feet without having to go broke.

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Tips for a Salon

As the summer sun finally begins to peak out, so does our hair, skin, and nails—and after so many months kept captive under thick winter clothing, it’s only natural to want to put our most refreshed selves forward for the upcoming days of bathing suits, t-shirts, and sandals with a spa treatment or two.

However, pampering yourself doesn’t mean forgetting to protect yourself. Certain salon treatments, especially those involving nail care and hair removal, can pose health risks if not done properly and safely. Arm yourselves with information in regard to safe salon practices, and ensure that your next spa stop is a good one.

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Working Out while listening music

If you think listening to music while working out or playing competitive sports improves your performance and mood, you’re probably right. As many recent studies have suggested, music helps to boost mood and improve sport performance. However, a new study shows that not all music is created equal—your favourite music has the biggest effect.

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Endurance Training, Your Heart May Be At Risk

The summer months are upon us, and therefore, it’s time to train for those long-distance marathons, bicycle races, biathlons, and triathlons.

But before you lose track of just how hard you’re training, you might want to consider looking into new information provided in the June issue of Mayo Clinic Proceedings , which suggests excessive endurance training can have negative long-term health effects.

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Screen Time

Whether it’s for work or for fun, people are spending more time than ever in front of digital screens. But countless hours focused on a computer or an e-reader can take a serious toll on one of our most precious assets: our eyes.

“We all do a lot of staring at screens,” says optometrist Paul Geneau. “People tend to tough it out when they’re working on the computer: they’ll spend hours at it without taking a break. Then when they step away they realize their eyes are bothering them.”

Regular peering into the digital universe may lead to computer vision syndrome (CVS), which can severely impact visual comfort and temporarily impair functioning.

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Teeth Scaling May Reduce the Risk of Heart Problems

For some of us, going to the dentist for annual or semi-annual cleanings is synonymous with torture. (Think Dustin Hoffman’s character in Marathon Man.) Depending on the skill of the hygienist and our own regularity at flossing, teeth scaling can be anguished torment. And the worst part is, we pay good money to be tortured!

But if you’re tempted to skip your cleaning, you might want to think again. A recent study has established an association between teeth scaling and a reduced risk of future cardiovascular problems.

For some time now, poor oral hygiene has been associated with an increased risk for cardiovascular disease. But until recently, the role preventive dentistry could play in maintaining heart health, hadn’t been determined.

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Sunshine Vitamin is a cancer prevention

A growing body of evidence supports the link between vitamin D and cancer prevention.

Research shows that adequate amounts of the “sunshine vitamin” help reduce the risk of colorectal, breast, and prostate cancers.

Vitamin D gets its nickname because people produce the substance after bare skin is exposed to the sun’s ultraviolet radiation.

Rushing out to sunbathe isn’t the answer, though: too much time in the sun—even 10 minutes a day—can increase the risk of skin cancer.

It’s not fully understood how vitamin D diminishes cancer risk, but it is thought the substance promotes cellular differentiation and decreases cancer cell growth.

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Death in a Bottle

The lives of millions of future Third World babies are at stake. Western medicine has persuaded the world that HIV-positive mothers should formula-feed whenever feasible–a decision taken with a teaspoon of data and a gallon of assumptions.

Few now disagree that, for most babies, “breast is best” to reduce the risk of death and illness due to diarrhea, intestinal disorders, meningitis, ear infections, respiratory infections, SIDS, and many other sicknesses. A World Health Organization (WHO) analysis showed that the risk of death in poor countries was three to four times higher in formula-fed infants in their first six months of life.

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Autism

There is much yet to learn about the causes and treatments associated with autism. A pervasive neurodevelopmental disorder, autism is characterized by impaired social interaction and communication; withdrawal and isolationism; and repetitive, obsessive, and/or infantile behaviours.

More properly termed autism spectrum disorder (ASD) or pervasive developmental disorder, the autistic spectrum encompasses “quiet loners” who are near normal in intellectual ability to virtually incommunicative persons who are unable to function in any situation.

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