Run For Your Life 13 Reasons Why You Should Run!

1. Recent research showed that running is linked to the growth of brain cells and can decrease memory loss in elderly people and delay the onset or progression of some neurodegenerative diseases (e.g. Alzheimer’s disease).
2. Another study found that jogging helped to increase mental sharpness, so if you are getting ready for an exam then don’t forget to run regularly for at least 2 months before the test. The research was performed in Japan, Nihon Fukushi University in Handa and it involved 7 healthy young people. 
3. According to Mayo Clinic running can ease symptoms of depression and anxiety if you perform it regularly. Runners are also less likely to get stressed in life.
4. Regular running strengthens bones and in such a way it helps to prevent osteoporosis in women and the earlier you start it the more beneficial it will be for you. Running also strengthens muscles so it prevents muscle and bone loss that often occur with age in men and women.
5. One of the most well-known facts is that running is a great cardio-vascular exercise that will keep your heart strong and healthy for many-many years. Jogging reduces the risk of heart attack by strengthening the heart and lowering blood pressure.
6. Running prevents and helps fight the early stages of dangerous diseases such as diabetes, breast cancer and hypertension. Doctors often prescribe running to patients with a high risk of these types of diseases.
7. Running makes you happier due to the fact that when your run hormones known as endorphins are released in your body that create a sense of euphoria that is also known as ‘runner’s high’.
8. Running burns calories so it’s a great way to lose extra weight.
9. Regular running has amazing anti-aging benefits. Besides all the factors that have already been mentioned running proved to reduce risks of fatal diseases in elderly people by 50% and it increased the quality of life by 16 years.
10. Running does not kill your joints. If you stayed away from running just because you thought that it would ruin your joints then you can forget about this excuse and put on your running shoes immediately. Recent research showed that people who ran regularly and who didn’t run had the same risks of developing osteoarthritis. In fact osteoarthritis often occurs in overweight people and avid runners definitely do not have problems with being overweight.
11. Running increases your self-esteem. Some people become more self-confident when they set a goal and then accomplish it (run a marathon, run 6 miles every day etc.) but running gives people an inner sense of confidence regardless.
12. Running improves coordination and makes you more alert. This is especially true if you are doing trail-running. I can also add that running is the shortest way to get a knock-out set of legs. In order to see even greater results don’t forget to do some stretching before and after your jog. 
13. If you want to discover something new in your sexual life with your partner then try to run before your intimate moments and you will enjoy greater excitement and much stronger orgasm with your partner. Male runners seem to have the sexual prowess of men two to five years younger, it found. Vigorous exercise, combined with lifestyle factors such as diet and not smoking, can improve a man’s sexual state by up to 10 years and decrease risks of impotence. 

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Study Finds Green Leafy Vegetables Reduce Diabetes Risk

ScienceDaily (Aug. 20, 2010) - Eating more green leafy vegetables can significantly reduce the risk of developing type 2 diabetes, finds research published online in the British Medical Journal.The authors, led by Patrice Carter at the University of Leicester, say there is a need for further investigation into the potential benefits of green leafy vegetables.In the last two decades there has been a dramatic increase in the number of individuals developing type 2 diabetes worldwide.Diets high in fruit and vegetables are known to help reduce both cancer and heart disease, but the relationship between fruit and vegetable intake and diabetes remains unclear, say the authors.The researchers also note that previous research found that in 2002, 86% of UK adults consumed less than the recommended five portions of fruit and vegetables per day, with 62% consuming less than three portions. The study says that "it was estimated that inadequate consumption of fruit and vegetables could have accounted for 2.6 million deaths worldwide in the year 2000."Carter and colleagues reviewed six studies involving over 220,000 participants that focused on the links between fruit and vegetable consumption and type 2 diabetes.The results reveal that eating one and a half extra servings of green leafy vegetables a day reduces the risk of type 2 diabetes by 14%. However, eating more fruit and vegetables combined does not significantly affect this risk. Only a small number of studies were included in the meta-analysis and the benefit of fruit and vegetables as a whole for prevention of type 2 diabetes may have been obscured.

The authors believe that fruit and vegetables can prevent chronic diseases because of their antioxidant content. Green leafy vegetables such as spinach may also act to reduce type 2 diabetes risk due to their high magnesium content. The authors argue that "our results support the evidence that 'foods' rather than isolated components such as antioxidants are beneficial for health … results from several supplement trials have produced disappointing results for prevention of disease." In conclusion, they believe that offering tailored advice to encourage individuals to eat more green leafy vegetables should be investigated further. In an accompanying editorial, Professor Jim Mann from the University of Otago in New Zealand, and Research Assistant Dagfinn Aune from Imperial College London, are cautious about the results and say the message of increasing overall fruit and vegetable intake must not be lost "in a plethora of magic bullets," even though green leafy vegetables clearly can be included as one of the five portions of fruit and vegetables per day.They argue that given the limited number of studies, "it may be too early to dismiss a small reduction in risk for overall fruit and vegetable intake or other specific types of fruits and vegetables and too early for a conclusion regarding green leafy vegetables."

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Strong Muscles, Strong Bones

Exercise in any form - mild, moderate or intense - is good for you and can help reduce the risk of disease and keep the heart healthy.

But when it comes to strengthening bones, milder forms of activity may not be enough.

Thirty-eight men and 46 women, ages 55 to 75 years, all of whom were generally healthy but didn’t exercise regularly, were recruited to help determine the link between physical activity and bone strength.

Researchers concluded that neither overall aerobic fitness nor mild physical activity had a significant effect on bone density. Greater muscle strength, however, was associated with stronger bones.

''Although some activity may be better than none at all for certain aspects of health, like heart health, milder forms of activity may not be sufficient to hold off or attenuate the age-related decline in bone,'' says lead researcher Dr. Kerry J. Stewart of Johns Hopkins University School of Medicine in Baltimore, Maryland.

Source: Journal of Internal Medicine, 2002; 252, 5, 381-388 

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The Importance Of A Good Night's Rest!

Adequate sleep is absolutely essential to maintain a healthy body because that is when THE BODY REBUILDS ITSELF. During the night,Human growth hormone triggers proteins throughout the body to build new cells and repair any damage. It is only released during sleep which is why getting the proper amount of sleep is so  important. Foods that contain tryptophan will help you get a good night's sleep. Good sources are: bananas, dates, figs, nut butters, tuna, turkey, and wholegrain crackers. Some herbs that help relieve insomnia are: basil, chamomile, dill, kava, and marjoram.  

How to sleep better tips Keep a regular sleep schedule: 

Getting back in sync with your body’s natural sleep–wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is important.

• Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.
• Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends.
• Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days.
• Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
• Fight after–dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

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Deadly Abdominal Fat!

It does not take science to figure out that the majority of individuals in society possess a vast amount of belly fat in their mid sections. In fact, too many people are carrying excess abdominal fat, and they do not even realize that this type of fat accumulation, specifically in the stomach region, is a big indicator that they could suffer from some major health risks and problems. For years studies have been conducted in regards to the ratio of body fat that is unhealthy. 






These studies have conduced that those people who have a higher ratio of body fat also have an increased risk of experiencing health problems such as diabetes, heart disease, high blood pressure, ill mobility, high cholesterol, risk of stroke, cardiovascular problems, sleep apnea, and respiratory problems. These health epidemics are skyrocketing due to the world wide increase of obese individuals. In fact, here are some shocking statistics and proof that obesity and disease linked with obesity is out of control:

40 Million Obese;

58 million overweight:

3 Million morbidly Obese

8 individuals out of every 10 over 25 are in the overweight category of the BMI: 

78% of American’s do not meet their basic activity level recommendations

25% are Sedentary

Since 1990, 76% increase in Type II diabetes in adults from 30-40 years old

However, the individuals who have more belly fat are the ones that are exposed to even more serious risks than if the fat is consisted and distributed evenly throughout the body. The fat that is the most hazardous to the better of one’s health is that called visceral fat. This is the fat that is retained and stored around the body’s vital organs. However, there is also subcutaneous fat that is located behind the abdominal muscles that also places a candidate in the high risk category for serious weight related diseases and health issues. Although eating and food is very enjoyable, putting yourself and optimal health at risk for a double cheeseburger would hardly seem worth it, especially when you take these risk factors and substantial statistics into consideration. People are compromising their quality of life, and indulging themselves right into shortening their life spans. In order to make this grave change, and to improve your overall health and quality of life, you should consider making the necessary efforts in your lifestyle to incorporate a well-balanced diet, optimal nutrition, and regular exercise to better your health risks of certain diseases associated with belly fat. When you really think of it, is it worth shortening your life, or living a decreased quality of life to eat whatever you want, be sedentary, and just merely exist. Life is too short to not consider the consequences that may follow when you live an unhealthy lifestyle, and possess an excess of belly and abdominal fat that could cost you your life.

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Avoid High Fructose Corn Syrup

High fructose corn syrup (HFCS) has been linked by many scientists to the obesity epidemic in the U.S. and other western countries.  The Corn Refiners Association claims that the product is no worse for you than sugar.  Part of what makes HFCS such an unhealthy product is that it is metabolized to fat in your body far more rapidly than any other sugar. 

Because most fructose is consumed in liquid form (soda), its negative metabolic effects are significantly magnified.  Those effects result in diabetes, obesity, metabolic syndrome, an increase in triglycerides and LDL (bad) cholesterol levels, and liver disease. 

Fructose contains no enzymes, vitamins or minerals, and it leeches micronutrients from your body.  Unbound fructose, found in large quantities in HFCS, can interfere with your heart's use of minerals such as magnesium, copper and chromium. THIS IS JUST THE TIP OF THE ICEBERG ON THE DANGERS OF HFCS.

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Misconceptions About Weight Lifting!

Don't get caught up in the hullabaloo that's circulating about weight training! Resistance training can be VERY BENEFICIAL! There are many false assumptions about weight
training.
Many people are reluctant to train with weights because they mistakenly believethat muscle will turn into fat if they
were to stop their workout programs. This is simply not true. Just as a brokenleg will atrophy while in a cast,
a muscle that is not worked will shrink, not turn into fat!!!!




Another misconception that a lot of people have, especially women, is that weight training will build bulky muscle rather than lean muscle. Weight training is a slippery slope for a lot of women and some men. Many are afraid of bulking up and skip it altogether, while others use lighter weights to avoid looking too muscular. The accepted logic is that heavier weights equal big muscles and using lighter weights is the best way to slim down and maintain toned muscles. –Not So.
Using heavier weights is more slimming than you think. Bulking up is all about caloric intake. If you want to gain big, you have to eat big. Most body builders have extreme calorie loading diets, so in fact, women who weight train will not bulk up like men unless they have higher-than-average levels of testosterone or take steroids. 


Women do gain lean muscle but tend to actually look slimmer rather than bulkier when they lift weights because muscle is denser than the fat it replaces and takes up less space.


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What to do about Muscle Soreness and Cramps?

Soaking in the tub with Epsom salts and baking soda (3 cups each) can alleviate muscle cramps, as well as soreness from overexertion. The Epsom salts will add magnesium toyour body through the skin, which is more effective than taking a supplement by mouth. Another way to do this is to rub magnesium oil directly to the muscle that is sore or is cramping.


Whats Magnesium?
 Magnesium - the key component of Epsom Salt -- performs more functions in more systems of the human body than virtually any other mineral, including regulating the activity of more than 325 enzymes.



Studies show that magnesium is:
• An electrolyte, helping to ensure proper muscle, nerve and enzyme function.

• Critical to the proper use of calcium in cells.

• An aid in helping to prevent heart disease and strokes by lowering blood pressure, protecting the elasticity of arteries, preventing blood clots and reducing the risk of sudden heart attack deaths.

Medical research also indicates that


magnesium may:
• Increase the effectiveness of insulin, helping to lower the risk or severity of diabetes.

• Reduce inflammation and relieves pain, making it a beneficial in the treatment of sore muscles, bronchial asthma, migraine headaches and fibromyalgia.


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Why hitting leg muscles so important?

leg muscles aren't really "FLASHY" right? So everyone would rather work on having a large chest, arms, and shoulders that everyone can notice. Sure, working your arms, shoulders, chest, back and so on is great. But while everyone is training their upper bodies hard, leg workouts are neglected, skipped, or are even non-existent in some lifter's routines. People come up with all sorts of reasons as to why they don't train their legs properly. Excuses such as "squats are bad for my knees" or "I work my legs by running, cycling etc" are just that, EXCUSES!!


The mistake of avoiding hard leg training is costly, and there are two main reasons as to why. If you have a large and muscular upper body, and under-developed legs, you would look quite ridiculous. Think about it, huge pecs, bulging biceps, line backer shoulders, and a wide muscular back, sitting on top of toothpick legs. LOOKING LIKE A TREE!


The second reason to train your legs as hard as all your other muscles is even more important, yet less commonly known amongst lifters. INCLUDING HARD AND HEAVY LEG WORKOUTS IN YOUR LIFTING ROUTINE WILL INCREASE THE SIZE AND STRENGTH OF MUSCLES ALL OVER YOUR BODY! Yes that's right, avoiding your legs will limit the amount of muscle you can build in your chest, back, shoulders and arms. Your muscles don't just grow from specific exercises you do for a particular muscle. For example, your biceps don't grow JUST from doing bicep related exercises such as bicep curls. Your body builds muscle on another level too. When many different muscle groups are worked simultaneously, putting the majority of your body under intense stress, muscle growth occurs all over the body.


How does your body do this? Because with this intense stress comes increased secretion of important muscle-building hormones such as TESTOSTERONE AND GROWTH HORMONE! These hormones play a big part in determining how much muscle mass someone can physically gain. And one of the best ways to increase the production of these hormones in your body is doing hard and heavy leg workouts week in and week out! The particular leg exercises I'm talking about are of course Squats, which is perhaps the most important muscle-building exercise out of all, the leg press, lunges, and deadlifts. Have you noticed how stressful these leg exercises seem to be when done heavy? That's because your legs contain the largest muscle groups on your entire body and allow you to train with very heavy weights. The good thing about a killer leg workout is your body will produce more critical ANABOLIC MUSCLE-BUILDING HORMONES than usual, which means greater size and strength overall. Yes, working your legs affects your arms, chest, shoulders, and back muscles. LEG WORKOUTS REALLY ARE A HIDDEN SECRET TO YOUR DREAM PHYSIQUE!!!!


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5 Tips to Curb Alcohol Calories

So how do you keep those calories in alcoholic drinks from adding up so quickly? Here are five tips from the experts.


1. Alternate alcoholic and nonalcoholic drinks to save calories. The savvy dieter finishes one cocktail, glass of wine or beer, then has a "mocktail" -- a nonalcoholic, preferably zero-calorie beverage (like sparkling water with a lime) that looks like the real thing. This strategy not only reduces the risk of over-consuming calories and alcohol, but it also helps you stay hydrated so your head will thank you in the morning!


"It is a good idea to start the evening with a tall glass of water or sparkling water to satisfy your thirst so you won't use the alcoholic beverage to do it for you," adds Gerbstadt.


2. Choose wine, light beer, or simple cocktails made with low-calorie mixers. Just as you might order your salad with dressing on the side, don't be shy about asking for your cocktail your way.


"You can save 100 calories if you have a diet soda as your mixer," says Dawn Blatner-Jackson, MS, RD, author of The Flexitarian Diet.


Mix cocktails with water, club soda, low calorie juices, artificial sweeteners or sugar-free syrups for easy calorie savings. Fruit and vegetable juices can be good choices because they are lower in calories than some other mixers and also contain disease-preventing antioxidants. Still, "be careful of fruit juices because even though they are more nutritious, the calories can add up quickly," says Blatner-Jackson.


Some mixers that won't pack on the pounds include:


Diet soda or diet tonic: 0 calories
Orange juice (6 oz): 84 calories
Cranberry juice cocktail (8 oz): 136 calories
Light orange juice (8 oz): 50 calories
Light cranberry juice (8 oz): 40 calories
Light lemonade (8 oz): 5 calories
Coffee, tea: 0 calories
Baja Bob's sugar-free margarita or sweet 'n' sour mix: 0 calories
Lemon or lime juice (1/2 oz): 10 calories
DaVinci or Torani's sugar-free syrups: 0


3. Skip the mixer altogether. Try ordering your favorite spirit or one of the new flavored liquors on the rocks. "Infused vodkas are very popular because they are not sweetened but infused with flavors, from jalapeno to peach, without adding any extra calories," says O'Neil.


4. Dilute your drink. Another option is diluting your drink with club soda or sparkling water. Wine spritzers are a low-calorie standby. And if you usually drink vodka and cranberry, for example, try it with club soda, just a splash of cranberry juice, and a squeeze of lime. Garnish with a wedge of citrus or pineapple to add flavor and few calories.


5. Have a game plan. Before heading out to the cocktail party or happy hour, make sure you have a game plan. Decide in advance the number of cocktails you are going to drink and cut back on calories during the day in anticipation. But eat a light snack before you go so you won't get tipsy with the first drink and it will be less tempted to dive into the food. Always be aware of your own personal limits. Don't drink too much, and, of course, don't drink and drive.


How Many Calories in Popular Cocktails?


So just how many calories are in your favorite cocktail? These calorie counts for popular alcoholic drinks are approximate, based on popular recipes, but may vary depending on ingredients and portions.


Pina Colada (6 oz): 378 calories
Mojito (8 oz): 214 calories
Cosmopolitan (4 oz): 200 calories
Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438
Margarita (8 oz): 280
Skinnygirl margarita (4 oz): 100
Green apple martini (1 oz each vodka, sour apple, apple juice): 148
Martini (2.5 oz): 160
Port wine (3 oz):128
Bloody Mary (5 oz): 118
Red wine (5 oz):120
White wine (5 oz): 120
Alcohol-free wine (5 oz): 20-30
Beer (12 oz): 150-198
Light beer (12 oz): 95-136
Ultra-light beer (12 oz): 64-95
Champagne (5oz): 106-120
Coffee liqueur (3 ounces): 348
Godiva chocolate liqueur (3 oz): 310
Wine spritzer (5 oz): 100
Eggnog with rum (8 ounces): 370
Hot chocolate with peppermint schnapps (8 oz): 380
Hot buttered rum (8 oz): 292
Spiced cider with rum ( 8 oz):150
Mulled wine (5 oz): 200
Vodka and tonic (8 oz): 200
Screwdriver (8 oz): 190
Mimosa (4 oz): 75
Gin and tonic (7 oz): 200
Long Island iced tea (8 oz): 780
White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
Mai Tai (6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
Rum and Coke (8 oz): 185
Rum and Diet Coke (8 oz): 100
Mike's Hard Lemonade (11 oz): 98


Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own.

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Diet vs. Lifestyle

Many people realize that they are overweight and need to change their eating habits, they think, "No problem. I'll just go on a diet for a month or two to take off the extra pounds. "There's an important reason why this plan is faulty: Diets don't work. The medical explanation behind this is complicated and difficult to understand, but the gist of it is that when you begin a diet, your caloric intake is much less than normal. Because of this radical change, your body immediately responds with, "Help! I'm starving! I need more energy than this!" and begins using up stored calories. Which, you may think, is what the idea was behind dieting in the first place. But there's a problem. When your body enters "starvation mode", it conserves all the body fat it can to protect itself, and instead burns more calories stored in muscle tissue to make up for the difference. So, yes, you may start losing weight when on a diet. But it's the wrong type of weight! As soon as the diet ends and you slacken your calorie intake standards, your body starts craving the foods that you've been keeping off of. If at this point you return to the eating habits that you had before you started the diet, where will the extra calories end up? The extra workload on your body will be piled onto your current body fat. So going on a diet actually works against you: after you resume your previous lifestyle, you'll end up with more weight than you started with!


Its not about starving yourself, it's about making healthy choices. Nor is it temporary, it's a lifestyle change. this is one of the most common errors made by people in their desperation to lose weight. Focusing too heavily on weight loss, rather than specifically on body fat loss. More often than not, people tend to diet which in turn produces (usually temporary) weight loss from dehydration and loss of lean body tissue (loss of muscle mass).


 The key to trimming down is not to eat less, but to actually eat more sensible portioned meals. Instead of eating 1-3 large meals per day, you should be eating 5-6 smaller meals. Eating more frequent, smaller meals will boost your metabolism and reduce hunger throughout the day.You should also always eat breakfast within one hour of waking up because your metabolism has slowed down during the night. Breakfast, which is the break of the fasting period that occurs while sleeping, will kick-start your metabolism. For this reason, it is crucial to not skip breakfast.


It is also important to track your caloric intake. By doing this you will be able to more accurately monitor the amount of calories you are putting into your body. Dieting is about balance. It is not about depriving yourself of food, but about having the correct amount of carbohydrates, fats, and proteins. This is where journaling your meals will help you along your journey to weight loss.


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Healthy Eating In Atlanta (Seasons 52)

Take a journey with me as i explore some of Atlanta's hottest restaurants. I will enlighten you on how to make the best choices, 

while still enjoying your evening out with your family and friends.

Seasons 52 is one of my favorite restaurants, with a seasonally inspired menu. Each item on the menu is less then 475 calories, reasonably portioned, so you will be very satisfied.. The restaurant has a great ambiance as well, really sophisticated, with a great wait staff. Trust me the food wont disappoint, you would soon forget that you are in fact eating healthy!!! But if i were you I would stay away from the mini indulgence, even tho there under 475 calories the fat content is pretty high

Spicy Chipotle Shrimp Flatbread 

I usually like to start off with the Spicy Chipotle Shrimp Flatbread as appetizer, which is one my most favorite flatbreads there. A great appetizer for more then one
person 


Calories: 400
Fat: 12
Carbs: 38
Protein: 32




My favorite Dinner Main Plates would Include the:

Fieldale Farms All Natural BBQ Chicken

Fieldale Farms All Natural BBQ Chicken with Yukon Gold garlic mashed potatoes and fresh roasted corn salad
(great source of protein)

Calories: 447
Fat: 10

Carbs: 38

Protein: 50

Cedar Plank Roasted Salmon 

Cedar Plank Roasted Salmon with whole-roasted sweet carrots, fresh asparagus and red bliss potatoes
(great source of proten)

Calories: 447

Fat: 17

Carbs: 28

Protein: 47

http://www.seasons52.com/




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