Health and Fitness Center

Weight Loss Habit #3
By Josh Ebert

Ok this week we are going to implement weight loss habit #3. By now you should be in the routine of keeping your thoughts and actions in a positive direction and getting your water intake up to where it needs to be for ultimate body hydration.

We are now moving on to week three. Keep implementing the first 2 habits and add this weeks habit in your routine.

This weeks weight loss habit is implementing aerobic exercise. The first thing I want to do is explain the importance of aerobic exercise.

Aerobic basically means “with oxygen”. Aerobic exercise requires oxygen, which is involved in the metabolic processes that produce energy. This is what increases your metabolic rate, which uses up your fat storage for energy.

Aerobic exercise is most commonly referred to as a “cardio” workout. For example running is a “cardio” workout. We are increasing out heart rate and respiratory rate. This strengthens both our cardiovascular system as well as our respiratory system. Basically, (better heart, better lungs).

Without getting into numbers for ideal heart rate zones, here is the basic principle to a good workout, if you’re not breathing hard and sweating you need to pick up the pace because you’re not working hard enough.

Cardio should be done, at a bear minimum 4 days per week at least 30 minutes per day. If you lead a very sedentary lifestyle you should increase your days to 5-6 days per week. Here are a few examples listed below:

-Power walking
-Jogging
-Jump rope
-Aerobics
-Jumping Jacks

—This article is information provided by the Health Nuts. Nothing in this article is a substitution for medical advice. Always consult your physician when starting a diet or exercise program.—

Now it’s time to take action. Start implementing aerobic activity today. It you are just getting started, walking is a great place to start. We have a power-walking program on our site with Leslie Sanson click http://www.clickforweightloss.thekeytogreathealth.com and click on the Walkblaster banner.

There is no time like the presentStart Losing Today!!

Claim your Free Newsletter, 5 Habits to Weight Loss, and start receiving the other 4 weight loss habits..

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Take Care & God Bless

Sincerly, Josh and John “The Health Nuts”

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Walking For Weight Loss: How Many Calories Does It Burn?
By Ray Kelly

People who walk daily have a lesser incidence of cancer, heart disease, stroke, diabetes and other killer diseases. Not only does walking make you healthier but it also burns calories, creates psychological well being, increases metabolism, strengthens muscles, increases flexibility, improves respiratory function and helps concentration and memory.

This should give you plenty of reasons to try and walk a little each and every day. Besides that, simple physical inactivity is one of the leading causes of ill health.

Walking not only benefits you but it also benefits the Earth. By learning to walk rather than driving a car you are doing your part to help the environment by not releasing toxins into the air, which hurts the long-term stability of the planet. A short four-mile trip you take walking keeps about fifteen pounds of pollutants out of the air we breathe.

Walking also saves you money on gas and other expenses associated with your vehicle. Every time you start your car it costs you about five cents considering current gas prices. Needless to say driving anywhere adds to this enormously. Yet, most people still use their vehicles to make short trips, which could easily be made by walking. If you can even make the simple choice to walk once a week when you would normally drive you will go a long way toward making a difference both in your pocket book as well as in your life.

Walking is also a stress reducer. Stress has been proven to contribute more than any other factor to the reduction of longetivity. Walking can help reduce that stress and increase your longetivity.

One of the primary reasons people decide to walk is to lose pounds.

There are some simple formulas you can use to determine how many calories are being burned according to your weight and how fast you are walking.

3.0 miles/hour (20-minute mile): Burns .027 calories/pound/minute.

3.5 miles/hour (17 minute mile): Burns .033 calories/pound/minute.

4.0 miles/hour (15 minute mile): Burns .042 calories/pound/minute.

4.5 miles/hour (13 minute mile): Burns .047 calories/pound/minute.

Take the number of calories/pound/minute you burn and multiply it by your weight and then by the number of minutes you walk.

For example, if you weigh 150 pounds and walk a 20-minute mile for 60 minutes, you multiply 150 by .027, then multiple the result (4.5) by 60. You burn 270 calories.

It is important that when you do walk that you walk at a moderate pace. Walking will do you no good if it is so leisurely that you exert no effort. A good walk should leave you moderately perspired. This ensures that you are working at an ideal intensity.

Walking is a habit like anything else. If you can create a habit of walking everyday it will contribute to a new and healthy you in the long term.

Ray Kelly is an Exercise Scientist with 15 years experience in the health and fitness industry. Sign up for his free 7 Day Weight Loss Course at Free Walking Programs and Weight Loss Tips or http://www.free-online-health.com

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Acne - One of the Most Common Skin Diseases Today
By John Nelson

Acne, most commonly known as zits or pimples, is the bane of almost every face and the worst nightmare for those too unfortunate to suffer.

Acne is one of the most common skin diseases today. In United States alone, nearly 60 million people are infected with acne, where 85 per cent of teenagers suffer from it.

Acne is a disorder resulting from the action of hormones on the skin s oil glands, which leads to plugged pores and outbreaks of lesions commonly called pimples. Acne lesions usually occur on the face, neck, back, chest, shoulders or other body parts.

Different to the popular belief, acne is not just a teenager’s disease. It is a socially bane and can be upsetting and disfiguring in certain cases. It has a significant economic impact, as people spend a lot of money on non-prescription and prescription treatments and therapies.

Acne cases vary from mild to severely disfiguring. It ranges from blackheads and whiteheads, to nodules and cysts. Here is several acne terms that can help you better understand acne.

Comedones are simply a plugged and enlarged hair follicle. When a comedo is open, it is usually called a blackhead. When it is closed or deep into the skin, it is usually called whitehead. The whitehead differs in color from the blackhead because the opening of the plugged sebaceous follicle to the skin’s surface is closed or very narrow, in contrast to the distended follicular opening of the blackhead. Neither blackheads nor whiteheads should be squeezed or picked open, unless extracted by a dermatologist under sterile conditions. Tissue injured by squeezing or picking can become infected by staphylococci, streptococci and other skin bacteria.

Papules are inflamed lesions that usually appear as small, pink bumps on the skin and can be tender to the touch. A group of very small papules and microcomedones may be almost invisible but have a “sandpaper” feel to the touch. A papule is caused by localized cellular reaction to the process of acne.

Pustules are papules topped by pus-filled lesions that may be red at the base. A pustule that forms over a sebaceous follicle usually has a hair in the center. Acne pustules that heal without progressing to cystic form usually leave no scars.

Nodules are solid, dome-shaped or irregularly-shaped lesions. They are commonly characterized by inflammation, extend into deeper layers of the skin and may cause tissue destruction that results in scarring. A nodule may be very painful. Nodular acne is a severe form of acne that may not respond to therapies other than isotretinoin.

Cysts can appear similar to nodules but are pus-filled, very painful and can cause scarring. They are usually described as having a diameter of 5 mm or more

More info about acne can be found in http://www.FaceYourAcne.com - FaceYourAcne.com is a website dedicated on advice, information and acne treatment product reviews.

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Pre-Diabetes: Check Engine Warning Light
By David Anderson

Your car has an early detection system and so does your body. Take 3 minutes to read this article and learn how you can save yourself a life time of aches, pains, and costly medical bills.

Have you ever had the “Check Engine” warning light come on in your car? Most newer cars have a system that monitors the performance of your car. If something is not working properly, the “Check Engine” light usually comes on.

The good news is that this “pre-warning” system can help you avoid costly damage, which may be occurring with your vehicle, by detecting small problems before they become big problems. However, the only way to be certain is to have your car inspected by an expert mechanic when the “Check Engine” light comes on.

Did you know that your body has a “pre-warning” system?

With many diseases, your body will start producing symptoms such as aches, pains, fatigue, frequent thirst, and so on. These symptoms are your body s “Check Engine” light, warning you about problems.

However, with diabetes, pre-warning signs don t always show up so easily. The medical community is calling it: Pre-Diabetes.

Today, roughly 41 million Americans have pre-diabetes which left undetected and untreated, progresses into full-blown diabetes.

The challenge with pre-diabetes is the fact that the condition doesn t like to reveal itself with noticeable symptoms. Because there are few, if any symptoms, most people will not bother having screening tests performed. With pre-diabetes, noticeable symptoms like frequent thirst and urination may not occur until the disease has progressed and is already causing considerable damage to your body. Most Type 2 diabetics don t have symptoms because the onset of diabetes is so slow.

Don t wait for your “Check Engine” light to come on. Have your blood tested. Call your doctor today and make the appointment.

The goal with identifying pre-diabetes is to prevent the onset of diabetes from ever happening.

Your physician can determine if you have pre-diabetes with two common tests. The fasting plasma glucose test (FPG) and the oral glucose tolerance test (OGTT). Both require an overnight fast.

The good news is that you can greatly improve your odds and likely prevent diabetes with early detection and proper care.

Don t wait til it hurts. Ask your doctor about diabetes and have your blood sugar checked several times a year.

For more information about diabetes, including a Diabetes Quiz and a Free booklet, visit our website at:

http://hope4diabetes.com/info

This 20 page FREE booklet will provide you with in-depth information on comprehensive diabetes care. The 7 principles, or steps, will help you to understand, manage and diagnose your potential diabetes risk.

It could help you live a longer and more active life. The booklet is Yours absolutely FREE - No Risk! Share it NOW with the people you love and want to Keep alive!

David Anderson is a freelance health writer for Hope4Diabetes.com. Awareness is the first step to preventing the onset of diabetes. Visit our website at: http://hope4diabetes.com/info for more information and a free book.

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Sugar Content Of Food Is Often Camoflaged: As A Diabetic, I Have To Be A Label Reader
By Ricardo DeLeon

We eat a lot of sugar. The USDA reports that we consume an average of 152 pounds of sugars per year, (including corn syrup and other caloric sweeteners) which averages about 750 calories daily. To put that into perspective, visualize yourself stopping your cart at the baking aisle in the supermarket, and loading it with 31 five-pound bags of white sugar. That is what we consume.

Soda, candy, cakes and cookies — these are obvious — we all know they’re sugary. But, “hidden sugars” are far more insidious and omnipresent in the American diet. And unless you’re a label reader or conscientious consumer, you may not be aware that the products you’re eating contain excess sugar.

All Americans should reduce their sugar consumption. Research links excess sugar consumption to obesity. The February 17, 2001 issue of the journal Lancet published a study showing that soda and sweetened beverages impact children’s body weight. For each additional daily serving of sugary soda, obesity was doubled. A report published in the August 25, 2004, issue of the Journal of the American Medical Association links increased weight gain and type 2 diabetes to consumption of sugar-sweetened beverages.

The reason Americans are almost forced to consume so much sugar is that it’s used in so many products, in different ways. It’s kind of like the “Where’s Waldo” game, which teaches children how to concentrate by finding the hidden character in a photograph crammed with dozens of images. Consumers are challenged to find hidden sugars, to decipher the listed ingredients and discover the “real” ingredients.

HERE S SOME CLASSIFICATIONS THAT MAY HELP:

.Natural sugars: brown sugar, raw sugar, rice syrup, honey, maple syrup, molasses

.Corn sweeteners: corn syrup, high fructose corn syrup

.All the juices: fruit juice concentrate apple juice, pear juice, pineapple juice

.All the “-ose” sugars: dextrose, sucrose, maltose, fructose

.Other: malt, carob, ALCOHOL SUGAR SUBSTITUTES such as mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol and hydrogenated starch hydrolysates (HSH), normally used in diet food

Sugar is found in the obvious foods ice cream, candy, cakes and cookies cereals are coated with sugar, but are also full of fruit juice concentrate ketchup is 33 percent fructose hot dogs contain dextrose, canned beans maple syrup and fructose kids snacks are especially sweet — fruit roll-ups contain fruit flavor — no fruit. You can tell the difference when you read the label between a “real food” and one with lots of sugar. Be serious about finding sugar in it s many hiding places and have some fun reading labels.

The diet food industry is not always helpful. Many of the diet bars and shakes contain added sugars and too much sugar alcohols, and some contain trans fat, the worst kind of fat, known to raise “bad” LDL cholesterol and lower “good” HDL cholesterol. Some manufacturers products contain no trans fats, no added sugar and no more than 10 grams of sugar alcohol (non-nutritive sweetener) per serving. Hopefully soon, we’ll be able to read the grams of trans fat in every product. But until then, avoid products containing “hydrogenated fat.”

Whether you’re on a low-carb plan, or just trying to stay healthy, avoid products with added sugars, unless you’re choosing a product that’s supposed to be sweet, such as a cookie or sweetened dessert item. Natural sugars are recognized by the body in the same way as manufactured sugars. Whether it’s honey, fruit juice concentrate or maple syrup… or corn syrup, white sugar or fructose, in excess it’s quickly stored as fat.

Choose carbs with care. You need carbohydrates for energy, for vitamins and minerals, and for fiber. A good diet, supervised by your doctor, should gradually increase your intake of healthy carbs with fiber, including berries, unpeeled fruit, vegetables and whole grains. These have a smaller impact on blood sugar because they take longer to be metabolized and absorbed.

This information is not intended to be a substitute for a doctor s care, and should not be applied as such. For further information about diabetes, I suggest Joslin/Harvard Medical s website http://joslin.org/LearnAboutDiabetes_Index_home.asp

Ricardo de Leon sells Brazilian Art Jewelry from http://www.jewelrysilverjoyas.com This premier design jewelry is available with tiger eye, fused glass, art glass and agate in Mexican silver settings at reasonable prices discounted up to 50 percent for wholesale quantities dropshipped directly to your clients. Ladies feel elegant in DollyzDesigns!

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