Kettlebell workout – great for everybody

Kettlebell workout – great for everybody

The kettlebell workout has quickly risen to popularity from celebrities to mixed martial artists to the guy next door. And all are claiming that they have finally found the perfect workout and do you know what? They are right. It is fast and effective. Through this article I will outline its benefits.

The kettlebell is basically a big iron ball made of cast iron. The weight can be anything between 5 lbs to 100 lbs. These iron balls are provided with a handle at the top. The kettlebell ultimately trains the muscles and regular exercise using it make the them grow stronger. And there’s no need to visit a gym on a regular basis. However, there are some tips for beginners that are extremely important to carry out the workout in the prescribed way.

What basically a beginner should know? Walk while swing the Kettlebell. This helps the proper regulation of blood in the body. However, you can also stand straight. There are also different types of workouts you can do – swing, snatch, jerk, etc. They help developing the condition of the muscles. Just do them correctly and the difference in the strength and tone of the muscle can be soon felt.

Even the most basic workout enables a high number of small muscles and connectors creating a more all around workout in the fastest amount of time. Take the swing for example. It affects the arms, legs, back, shoulder and a ton of smaller muscles in one simple motion. The kettlebell forces all your muscles to come to life in order to perform both the workout that you are doing while at the same time making sure that you are balanced and stable. By working both your core muscles and stabilizer muscles you are going to benefit in all sorts of way and reach your ideal physique a lot more quickly.


The kettlebell will save you a ton of time. With your basic gym workout a lot of time is spent going from machine to machine and waiting for lineups and with luck you may finish within an hour. With this little equipment you are combining both cardio and strength training with a large number of muscles so you can get out of the gym sooner with better results.

No bulky equipment. I can not stand going to the gym as I tend to focus on everything but my workout. A problem I run into is that a home gym just does not fit into my small apartment very well. But then I was introduced to the adjustable kettlebell, which is perfect for working out at home. The first thing that came to my mind is how easy it would be to store this piece of fitness equipment and after putting it to the test I knew that my gym days were over.

Why Four Workouts a Week May Be Better Than Six

A common concern about exercise is that if you don’t do it almost every day, you won’t achieve much health benefit. But a commendable new study suggests otherwise, showing that a fairly leisurely approach to scheduling workouts may actually be more beneficial than working out almost daily.

For the new study, published this month in Medicine & Science in Sports & Exercise, researchers at the University of Alabama at Birmingham gathered 72 older, sedentary women, ages 60 to 74, and randomly assigned them to one of three exercise groups.

One group began lifting weights once a week and performing an endurance-style workout, like jogging or bike riding, on another day.

Another group lifted weights twice a week and jogged or rode an exercise bike twice a week.

The final group, as you may have guessed, completed three weight-lifting and three endurance sessions, or six weekly workouts.

The exercise, which was supervised by researchers, was easy at first and meant to elicit changes in both muscles and endurance. Over the course of four months, the intensity and duration gradually increased, until the women were jogging moderately for 40 minutes and lifting weights for about the same amount of time.

The researchers were hoping to find out which number of weekly workouts would be (more about that at folheto pingo doce), Goldilocks-like, just right for increasing the women’s fitness and overall weekly energy expenditure.

Some previous studies had suggested that working out only once or twice a week produced few gains in fitness, while exercising vigorously almost every day sometimes led people to become less physically active, over all, than those formally exercising less. Researchers theorized that the more grueling workout schedule caused the central nervous system to respond as if people were overdoing things, sending out physiological signals that, in an unconscious internal reaction, prompted them to feel tired or lethargic and stop moving so much.

To determine if either of these possibilities held true among their volunteers, the researchers in the current study tracked the women’s blood levels of cytokines, a substance related to stress that is thought to be one of the signals the nervous system uses to determine if someone is overdoing things physically. They also measured the women’s changing aerobic capacities, muscle strength, body fat, moods and, using sophisticated calorimetry techniques, energy expenditure over the course of each week.

By the end of the four-month experiment, all of the women had gained endurance and strength and shed body fat, although weight loss was not the point of the study. The scientists had not asked the women to change their eating habits.

There were, remarkably, almost no differences in fitness gains among the groups. The women working out twice a week had become as powerful and aerobically fit as those who had worked out six times a week. There were no discernible differences in cytokine levels among the groups, either.

However, the women exercising four times per week were now expending far more energy, over all, than the women in either of the other two groups. They were burning about 225 additional calories each day, beyond what they expended while exercising, compared to their calorie burning at the start of the experiment.

The twice-a-week exercisers also were using more energy each day than they had been at first, burning almost 100 calories more daily, in addition to the calories used during workouts.

But the women who had been assigned to exercise six times per week were now expending considerably less daily energy than they had been at the experiment’s start, the equivalent of almost 200 fewer calories each day, even though they were exercising so assiduously.

“We think that the women in the twice-a-week and four-times-a-week groups felt more energized and physically capable” after several months of training than they had at the start of the study, says Gary Hunter, a U.A.B. professor who led the experiment. Based on conversations with the women, he says he thinks they began opting for stairs over escalators and walking for pleasure.

The women working out six times a week, though, reacted very differently. “They complained to us that working out six times a week took too much time,” Dr. Hunter says. They did not report feeling fatigued or physically droopy. Their bodies were not producing excessive levels of cytokines, sending invisible messages to the body to slow down.

Rather, they felt pressed for time and reacted, it seems, by making choices like driving instead of walking and impatiently avoiding the stairs.

Despite the cautionary note, those who insist on working out six times per week need not feel discouraged. As long as you consciously monitor your activity level, the findings suggest, you won’t necessarily and unconsciously wind up moving less over all.

But the more fundamental finding of this study, Dr. Hunter says, is that “less may be more,” a message that most likely resonates with far more of us. The women exercising four times a week “had the greatest overall increase in energy expenditure,” he says. But those working out only twice a week “weren’t far behind.”

How to Stop a Headache

Many people rely on pain medication to relieve their headaches, but pill popping isn’t the best way tame your throbbing head. More often than not, you can remedy your headaches naturally with a few simple lifestyle changes:

Watch Your Blood Sugar Levels

If you eat processed, prepackaged foods that are high in sugar, your blood sugar levels will spike. This isn’t a good thing, because high blood sugar levels can cause headaches and make them worse. When your blood sugar spikes, your insulin level must also spike to get all the excess sugar out of your blood. This is a problem, because high levels of insulin will cause your blood sugar to dip below normal levels, leading to hypoglycemia. Just like high blood sugar levels, low blood sugar levels also cause headaches. The best thing you can do to relieve your headache symptoms is to cut out processed garbage foods from your diet. Stick to all-natural fruits, vegetables and lean meats. If you can buy your food organic, that’s even better. Nonorganic and processed foods both contain chemicals that can exacerbate headache symptoms.

Hot and Cold Contrast

A hot and cold contrast can work wonders for relieving headaches. All you have to do is put your feet in a bucket or tub of warm water while having a cold compress on your head at the same time. The cold compress causes the blood vessels in your head to constrict, while the warm water helps open up the blood vessels in your lower legs and feet. This causes the blood flow in your head to be diverted down towards your lower body. When you have a headache, the blood vessels in your head become dilated, so there is more blood pumping. The excess blood pumping through your head is what causes the throbbing pain you typically feel when you have a headache. When you implement a cold and hot contrast you are constricting the blood vessels in your head while increasing blood flow to your lower body. This allows the pain-inducing blood flow to move away from your head down to the lower body, which reduces your pain level.

Drink More Water

Headaches are often caused by dehydration. I have some clients whose headaches go away as soon as they drink a glass of water. But if you think your headaches may be caused by dehydration, don’t go guzzle a ton of water all at once. Your body can only absorb a certain amount of water at one time. If you consume a large amount of water all at once, your body won’t be able to utilize it all. This could cause you to remain dehydrated. It is better to consume small amounts of water throughout the day than to chug a large amount of water all at once. If you have a headache drink 8 to 12 ounces of water, and then continue to take small, frequent sips throughout the day.

Move More

Moving more throughout your day can also help to ease headache pain. The movement doesn’t have to be very intense for it to help. Just going on a short walk in the fresh air can do wonders, because it increases oxygen levels. Lack of oxygen can cause headaches, and movement – especially when done outdoors – increases your oxygen levels, which helps alleviate your headache symptoms. High-intensity exercise sessions on a regular basis will get your blood flowing, increase endorphins (your “feel good” hormones”) and reduce stress levels. All these things help will help you prevent headaches before they start.

Get Enough Sleep

Lack of sleep is one of the primary causes of headaches. Waking up tired and having trouble falling asleep are both common problems in people who suffer from migraines. But not to worry – it’s also one of the easiest things to fix. If you go to bed and wake up at the same time every day (even on the weekends), your quality of sleep will increase tremendously. I know this can be tough to do, but in order to alleviate your headache symptoms, you must make a habit of sticking to a sleep schedule.


Many headaches are caused by stress and tension. Try meditation, yoga and deep breathing to alleviate stress and increase the flow of oxygen in the body. A good massage can help get rid of muscular tension in the neck and shoulders, which is also associated with headaches. Massages also help to increase blood circulation in the body and are a great way to relax and decrease stress.

To recap, keep your blood sugar levels stable by cutting out sugary processed foods; apply a hot and cold contrast to your head and feet; stay hydrated by drinking water frequently throughout the day; increase your oxygen levels with regular exercise; get more sleep; and reduce your stress levels. If you do these things, I guarantee you will win your fight against headaches.

How Can a Heart Attack Be Prevented?

Lowering your risk factors for coronary heart disease (CHD) can help you prevent a heart attack. (For more information about risk factors, go to “Who Is at Risk for a Heart Attack?”)

Even if you already have CHD, you can still take steps to lower your risk for a heart attack. These steps involve following a heart healthy lifestyle and getting ongoing care.

Heart Healthy Lifestyle

Following a healthy diet is an important part of a heart healthy lifestyle. A healthy diet includes a variety of fruits, vegetables, and whole grains. It also includes lean meats, poultry, fish, beans, and fat-free or low-fat milk or milk products. A healthy diet is low in saturated fat, trans fat, cholesterol, sodium (salt), and added sugars.

For more information about following a healthy diet, go to the National Heart, Lung, and Blood Institute’s (NHLBI’s) Aim for a Healthy Weight Web site, “Your Guide to a Healthy Heart,” and “Your Guide to Lowering Your Blood Pressure With DASH.” All of these resources provide general information about healthy eating.

If you’re overweight or obese, work with your doctor to create a reasonable weight-loss plan that involves diet and physical activity. Controlling your weight helps you control risk factors for CHD and heart attack.

Be as physically active as you can. Physical activity can improve your fitness level and your health. Talk with your doctor about what types of activity are safe for you.

For more information about physical activity, go to the Diseases and Conditions Index (DCI) Physical Activity and Your Heart article and the NHLBI’s “Your Guide to Physical Activity and Your Heart.”

If you smoke, quit. Smoking can raise your risk of CHD and heart attack. Talk with your doctor about programs and products that can help you quit. Also, try to avoid secondhand smoke.

Treat Related Conditions

Treating conditions that make a heart attack more likely also can help lower your risk for a heart attack. These conditions may include:

  • High blood cholesterol. Your doctor may prescribe medicine to lower your cholesterol if diet and exercise aren’t enough.
  • High blood pressure. You doctor may prescribe medicine to keep your blood pressure under control.
  • Diabetes (high blood sugar). If you have diabetes, try to control your blood sugar level through diet and physical activity (as your doctor recommends). If needed, take medicine as prescribed.

Have an Emergency Action Plan

Make sure that you have an emergency action plan in case you or someone in your family has a heart attack. This is very important if you’re at high risk for a heart attack or have already had a heart attack.

Talk with your doctor about the signs and symptoms of a heart attack, when you should call 9–1–1, and steps you can take while waiting for medical help to arrive.

What to do if a snake bytes us

Should you be the victim of a snakebite, the best thing you can do is get to a hospital as quickly as possible, according to a new review article from the Journal of the American Academy of Orthopaedic Surgeons (JAAOS). Current medical treatments, including new medications and surgery, if necessary, are far more effective for snakebites than anything you can do on your own.

“Previous generations of antivenin medications were notorious for causing negative systemic reactions,” says Adam W. Anz, MD, an orthopaedic surgeon at Wake Forest University Baptist Medical Center, Winston-Salem, NC. “But the antivenins we have available today can not only help avoid long-term damage from the snake venom, but they can also prevent the need for more invasive medical treatment.”

Snakebite symptoms can range from pain, swelling, and bruising to an irregular heartbeat, paralysis, and muscle twitching.

Surgery is very rarely, yet sometimes necessary to treat damage incurred from a snakebite, in cases where severe swelling compromises blood flow. This is not the only reason that orthopaedic surgeons are often consulted on these types of injuries.

“Orthopaedic surgeons are experts in regard to treating the extremities, and the hands and feet are the parts of the body most often bitten by snakes,” says Dr. Anz. “This is why it is important for orthopaedic surgeons and the public to know about the effects of venom and the best ways to treat snakebites.”

Tips for avoiding snakebites:

  • Understand the types of environments where people are likely to encounter snakes. For example, wooded areas with deep piles of leaves or stacks of wood are frequently home to snakes.
  • If you encounter a snake, get away from it. Do not attempt to pick it up or threaten its safety in any way. More than half of all bites occur when people interact inappropriately with snakes.

If you are bitten:

  • Identify the type of snake if possible. If a smartphone or other camera is available, take a photo of the snake and bring it with you to the hospital.
  • Get away from the snake.
  • Do not attempt to suck out the venom.
  • Do not apply a tourniquet unless you have a great deal of knowledge about snakes and the effects of snakebites. For some types of venom, a tourniquet can actually do more harm than good.
  • Immobilize the affected body part.
  • Remove all rings or restrictive jewelry on the affected limb, since snakebites often cause swelling.
  • Get to a hospital or healthcare facility as quickly as you can. Do not wait and watch for symptoms.

Relevant facts and statistics:

  • Approximately 45,000 snakebite injuries are reported annually in the United States.
  • Seventy to 80 percent of snakebites occur in males.
  • More than half of snakebites are to the hand(s).
  • Most snakebites result from intentional exposure, whether in a professional context (e.g., snake handling) or nonprofessional context (e.g., playing with snakes in the wild).
  • Alcohol consumption is involved in the majority of bites, resulting from risky behavior.
  • The high correlation between alcohol use and hand injury implies that bites occur when the victim is behaving in an unsafe manner, not when he or she is attempting to evade the snake.

30 Surprisingly Healthy Fast Foods

Drive-Through Done Right

Sometimes eating on the fly is a fact of life. Findings from the Centers for Disease Control and Prevention reveal that fast food accounts for more than 15 percent of daily calories for people in their twenties and thirties. If your busy schedule calls for the occasional grab-and-go meal, we are here to help. Our cheat sheet identifies two safe bets for lunch or dinner at 10 of the most popular chains. With these menu picks, which each have 480 calories or fewer and are low in artery-clogging saturated fat, you can eat burgers, tacos, and fries guilt-free.


Premium Caesar Salad with Grilled Chicken and low-fat balsamic vinaigrette plus Fruit ‘n Yogurt Parfait; 375 calories, 9.5g fat (4g saturated)
Grilled Honey Mustard Snack Wrap plus small french fries; 480 calories, 19g fat (5g saturated)

Taco Bell

Fresco Steak Burrito Supreme plus black beans; 430 calories, 10.5g fat (3g saturated)
Fresco Chicken Soft Taco plus Pintos ‘n’ Cheese; 330 calories, 10.5g fat (4g saturated)

Dunkin’ Donuts

Egg White Veggie Wake-Up Wrap plus hash browns; 350 calories, 18g fat (4.5g saturated)
Tuna Salad Sandwich on an English muffin; 390 calories, 23g fat (3.5g saturated)


6″ Subway Club on 9-Grain Wheat Bread with lettuce, tomatoes, onions, green peppers, cucumbers, and Sweet Onion Sauce plus apple slices; 445 calories, 4.5g fat (1.5g saturated)
Oven Roasted Chicken Salad with tomatoes, green peppers, onions, olives, and cucumbers with honey-mustard dressing plus Yogurt Parfait; 400 calories, 6g fat (1.5g saturated)


Chicken & Hummus Bistro Box (hummus, grilled chicken, grape tomatoes, cucumber, and pita bread) plus a banana; 380 calories, 7g fat (1.2g saturated)
Zesty Chicken & Black Bean Salad Bowl (grilled chicken, black beans, roasted corn, jicama, tomatoes, feta, greens, and quinoa with chile vinaigrette) plus Seasonal Harvest Fruit Blend; 450 calories, 15g fat (2.5g saturated)


3 Barbacoa (braised beef) Tacos on soft corn tortillas with lettuce and tomato salsa; 405 calories, 10g fat (2.5g saturated)
Vegetarian Burrito Bowl with brown rice, black beans, fajita vegetables, lettuce, and roasted chili-corn salsa; 385 calories, 7g fat (1g saturated)


Large Chili plus Garden Side Salad (no croutons) with fat-free French dressing 375 calories, 9 g fat (3.5 g saturated)
Ultimate Chicken Grill Sandwich plus apple slices 440 calories, 10 g fat (1.5 g saturated)


Half Smoked Turkey Breast on Artisan Whole Grain Loaf plus Low-Fat Garden Vegetable with Pesto Soup (from the You Pick Two Menu); 320 calories, 6g fat (1g saturated)
Power Mediterranean Chicken Salad (no bacon) plus Baked Lays Potato Chips; 430 calories, 17g fat (2.5g saturated)

Burger King

Whopper Jr. (no mayo) plus Value-Sized Onion Rings; 410 calories, 18g fat (5.5g saturated)
Veggie Burger plus apple slices; 440 calories, 16g fat (2.5g saturated)


4 Hot Wings plus Sweet Kernel Corn; 380 calories, 16.5g fat (4g saturated)
Kentucky Grilled Chicken Breast plus mashed potatoes (without gravy) 310 calories; 10g fat (2.5g saturated)

The Most Unhealthy Meals Served by America’s Fast Food Chains – Part Two

Here is the list of “The Most Unhealthy Meals Served by America’s Fast Food Chains:”

1. Pizza Hut Triple Meat Italiano
• Calories: 1280
• Saturated Fat: 23g
• Carbohydrate (pct. daily diet): 123 (38 percent)
• Sodium (pct. daily diet): 3070mg (133 percent)

(Pizza – plain with cheese and sauce – is not particularly unhealthy. This menu item contains “all-natural pepperoni, all-natural Italian sausage, and baked ham.” Pizza Hut offers plenty of healthier choices.)

2. Subway 12″ Italian B.M.T.
• Calories: 900
• Saturated Fat: 16g
• Carbohydrate (pct. daily diet): 94 (27 percent)
• Sodium (pct. daily diet): 3000 mg (130 percent)

(It’s easy to see why Subway does not list this sandwich under its “low fat footlongs” on its website. It has a whopping 3,000 mg of salt, 130 percent of the recommended allotment in a daily diet. “The problem with Subway is the portion size” and the problem with this sandwich is the salty luncheon meats. Subway is getting the message about salt. As an April USA Today article noted, “Beginning today, sodium content in Subway’s ‘Fresh Fit’ sandwich line in the U.S. will be cut 28 percent vs. 2009, when Subway first began to cut salt. And sodium in its overall sandwich line will be cut by 15 percent, compared with the same period.”)

3. Taco Bell XL Grilled Stuft Beef Burrito
• Calories: 880
• Saturated Fat: 3g
• Carbohydrate (pct. daily diet): 94 (26 percent)
• Sodium (pct. daily diet): 2130mg (93 percent)

(Taco Bell has mastered the art of blending meats and cheese in ever-creative caloric combinations. Taco Bell calls it its “biggest burrito yet.” It has “a blend of three cheeses – cheddar, pepper jack and mozzarella – flavorful seasoned rice, hearty beans, reduced-fat sour cream, chunky guacamole, avocado ranch and fiesta salsa, wrapped up in a warm flour tortilla.” Taco Bell’s sales have been hurt by the publicity surrounding the quality of its beef.)

4. KFC Chicken Pot Pie
• Calories: 790
• Saturated Fat: 28g
• Carbohydrate (pct. daily diet): 43 (12 percent)
• Sodium (pct. daily diet): 1970mg (86 percent)

(Salty and high in calories, there is little positive that can be said about the KFC Chicken Pot Pie. A Yum! Brands spokesman had this to say: “It’s all about providing our consumers with choices, and each of our brands has introduced products that are lower in calories and fat, such as KFC’s Kentucky Grilled Chicken.)

5. McDonald’s Angus Chipotle BBQ Bacon
• Calories: 800
• Saturated Fat: 37g
• Carbohydrate (pct. daily diet): 66 (18 percent)
• Sodium (pct. daily diet): 2020mg (88 percent)

(The Angus Chipotle is big and has bacon, two red flags for any dieter. The Golden Arches have borne the brunt of negative publicity about fast food. That’s unfair, analysts said. They did find that McDonald’s did have more healthy options” than other chains.)

6. Sonic SuperSONIC Bacon Double Cheeseburger
• Calories: 1370
• Saturated Fat: 14g
• Carbohydrate (pct. daily diet): 95 (27 percent)
• Sodium (pct. daily diet): 1610mg (70 percent)

(The name alone should think. Those brave enough to chow down on this 1,370-calorie monstrosity probably shouldn’t eat much for the rest of the day. Once a regional operator in the South and Midwest, Sonic (Nasdaq: SONC – News) now operates in over 3,500 locations.)

7. Wendy’s Triple
• Calories: 1030
• Saturated Fat: 18g
• Carbohydrate (pct. daily diet): 66 (18 percent)
• Sodium (pct. daily diet): 1800mg (78 percent)

(Anyone eating this monstrosity might not realize that the USDA recommends that people eat a portion of meat roughly the size of deck of cards. This Wendy’s monster burger clocks in at a whopping 423 grams.)

8. Subway Footlong Sweet Onion Chicken Teriyaki
• Calories: 750
• Saturated Fat: 2.5g
• Carbohydrate (pct. daily diet): 117 (41 percent)
• Sodium (pct. daily diet): 1810 mg (79 percent)

(Subway unhealthy? In some cases, the answer is “yes.” While this sandwich is low in calories and fat, it is high in salt. The portions of Subway’s footlong sandwiches are too large.)

9. Wendy’s Baconator Double
• Calories: 930
• Saturated Fat: 34g
• Carbohydrate (pct. daily diet): 55 (15 percent)
• Sodium (pct. daily diet): 1840mg (80 percent)

(Who says you can never have too much bacon? Anyone with sense, that’s who.)

10. Burger King Triple Whopper with Cheese
• Calories: 1140
• Saturated Fat: 25g
• Carbohydrate (pct. daily diet): 41 (11 percent)
• Sodium (pct. daily diet): 110mg (5 percent)

(The Triple Whopper makes the Quarter Pounder with Cheese seem like health food. At 1,140 calories, it packs more than twice the punch of the McDonald’s burger, which has 535 calories.)

The Most Unhealthy Meals Served by America’s Fast Food Chains

According to a new study released this week, Americans now have a top 10 list of “The Most Unhealthy Meals Served by America’s Fast Food Chains,” which could help us avoid the worst of the worst.

The new list may shock some people as it contains some of our favorite fast food menu items including specialty pizzas, juicy hamburgers and potpies.

The fast food items made it to the top of the list this year after an in-depth consumer study conducted by the analytical group, 24/7 Wall Street.

Analysts say “Junk” foods, or processed, low-nutrient foods, are still a significant part of the American diet.

French fries, mainly purchased from fast food restaurants, are still on the rise and Americans consumed an average of 152 pounds of added sugars in just one year, according to the U.S. Department of Agriculture.

Since junk food is often high in unhealthy fats, sugar, sodium and/or calories, gaining an understanding of what draws Americans to it may motivate some to maintain healthier dietary behaviors, food experts said.

Eating healthier diets could prevent at least $71 billion per year in medical costs, lost productivity, and lost lives, according to the U.S. Department of Health.

Obesity alone is estimated to cost $117 billion, and osteoporosis costs $14 billion in medical expenses.

Although fast food chains are now offering a lot of “healthy food” options, some food experts say they may not be better for you.

Nutritionists say fast food outlets would be better off reformulating their entire menus, making small changes in salt and fat content and adding more vegetables rather than just offering some token healthier alternatives.

“Fast food restaurants are legitimately concerned about negative publicity,” said Charles Areni, an academic professor at the University of Sydney.

“It’s a public relations move to say, ‘We’re doing something about healthy food options’, but what they may inadvertently be doing is making things worse.”

He says research from Duke University found a person can feel they’ve met a health goal by taking a small action such as considering a salad without actually ordering it.

“It’s a social necessity to offer a healthier option these days,” he said.

Lola Berry, nutritionist and author of the recently released book Inspiring Ingredients, says it’s becoming trendy to be healthy and fast food outlets are giving consumers what they want – healthier options.

“If it means people who would always eat fast food having a salad meal instead of a burger and chips, then it’s a positive step, but it’s scary to think that some of the healthier options, if you go through them with a fine-tooth comb, aren’t necessarily all that much healthier,” Berry said.

Many trends in society helped create the modern fast food industry and are still helping fuel its growth.

Many children, especially racial minorities, live in single-parent households – a whopping 65 percent of non-Hispanic black children and 37 percent of Hispanic children as of 2007, according to Kids Count.

Mothers are working outside the home at much higher rates than in years past. It is projected that women will account for 46.9 percent of the labor force in 2018, up from 46.8 percent today.

Add to this mix, high unemployment rates caused by the uncertainty of the worldwide economy, and the allure of fast, cheap food becomes hard to resist.

A hectic daily schedule may make it difficult to plan, prepare and sit down to a healthy meal, according to a report published in the “Journal of the American Dietetic Association.”

The report also revealed that more than 92 percent of surveyed adolescents and adults claimed they eat fast food because it is “quick,” and 80 percent because the food is “easy to get to.”

The same may be said for grabbing a bag of potato chips or a candy bar at a convenience store. If these factors motivate you to consume more “junk” than healthy fare, health officials say consider setting aside time one day each week to purchase and prepare healthy foods, such as fresh-cut vegetables, fruit and baked chicken breasts you can incorporate into your meals throughout the week.

Packing a healthy lunch the evening before a hectic day may also help.

In order to create the top 10 list, 24/7 Wall Street examined the menus of the top restaurant brands in the quick service category by sales as determined by QSR, an industry publication, looking for items that were the highest in calories, carbohydrates, sodium and saturated fat.

Analysts then ranked them against the nutritional guidelines issued by the USDA.

Food experts also took the average nutritional ratings of menu items compared with the USDA recommendations. Carbohydrates, saturated fat, and sodium were given the most weight. Calories and protein were also considered.

Healthy food consumption – no meat

Healthy consumption

To live vegetarian or vegan is an option for more consumers. More and more German align themselves with this conviction and renounce carnal food. Meanwhile, the is still more than 6 million people and 600,000 of them are even vegan. So you waive addition on animal products such as milk, eggs, gelatin, or honey. In addition there are so-called ” part -time vegetarians “. This refers to people who eat meatless at three or more days a week. They are at least 52% of the Germans.

More respect for animals – factory farming and ill-treatment

This action is done primarily out of a desire to show more respect for animals and their products.

All Veggie – or what?

You would not believe how many products meat or animal products, are included. On this occasion we would like to once again report on World Vegetarian Day on October 01, 2013 Tips and answer some important questions.

Must be boring Forage Food Vegetarian not what a lot of ” meat lovers ” like to argue. On the contrary, because even with vegetarian cuisine is open to any virtually the whole world. Anything goes and tastes so much spice gives dishes a unique pizzazz. Since then no one misses the meat on the plate.

Also in many cosmetics put an awful lot of animal-derived ingredients such as collagen. Likewise, cleaning agents and detergents, which were developed with the help of animal experiments are part of the philosophy that maintain vegans especially.

Vegetarian Globetrotter

What a lot was certainly more difficult before the time of online shopping is no longer a problem nowadays. To order vegetarian products online also facilitates the purchase of exotic spices and ingredients. All – vegetarisch makes it before – of his own words – biggest online store in Germany with more than 2,000 products, vegetable based ingredients, offers a wide range of vegetarian cooking. You can always buy his desired groceries online and get them delivered right to your door. Also about the ingredients and nutritional values ​​you will make an informed, additionally receives any pure plant food GUT warranty. This stands for health, environmental protection and animal welfare in food production.

But even in local health food stores, health food stores and now also in a variety of traditional food shops of vegetarian and vegan food has long been no longer a vision, but commonplace.

Vegetarian Cooking

Just try it – with this motto, it can be best described as vegetarian must, as I said, its not boring. For the initial 1-2 days a week vegetarian food a good start. Just try it with friends is contagious, fun, and awakens in addition to creativity. Who does not really want to come up with something that takes a few vegetarian recipes here.

Health – Sports – Nutrition, an issue for all or only for elite athletes

In osteopathy we know the phrase ” move is to live “. What we mean by that is the general condition of our body. Are the organs healthy, then they not only have a proper motion, but also a certain ability to move about their environment. To maintain or re-establish this, the goal of treatment. Only with this ability to move we stay healthy.

An engine of this is our body movement, such as how much we walk, run, bike, swim, but also how much gymnastics we do or how we can relax – out cause our body from tension (not how much we sit ).

Not only is it crucial that we move in relation to our environment, but also that we are moving relative to us on our microcosm. Thus, a deep breathing exercise to be addressed as well as a ” muscle pump ” that helps us to carry blood back to the heart.

Move is therefore a crucial step to a healthy life. And one of the easiest forms of natural moving we find in hiking or Nordic walking.

Here, the physical exercise to our surroundings and the movement come together in an outstanding manner in our body. The organ pumps, respiration, blood circulation, digestion, regeneration of the nervous system ( out of the “burn out”), all of this falls hand in hand and leads to a regulation that meets the natural need for movement.

Gaaaaaahn! How to defeat winter fatigue

Even if the time change is already done, many still suffer from a perceived mini jet lag. The most should still be long over it. Debt to fatigue and listlessness may be winter fatigue. It will later light and dark earlier in the fall and winter months, causing the body to produce more melatonin. We reveal effective tips for fighting the winter fatigue.

Let there be light…

Outside it’s cold, gray and dark. Unfortunately, in our part of the normality in the cold season. Here, the human body would need light urgently to be efficient. Especially professionals struggling with fatigue and exhaustion, but the free time is devoted little in daylight. The brightness of the office lights are not sufficient for a reduction of the sleep hormone melatonin from also. The hormone helps the ” blame” for the above-mentioned symptoms. It controls the day-night rhythm of the body and is formed from serotonin. The darker it is, the higher the payout of the sleep hormone.

Tips against winter fatigue

Winter walks : Who wants to awake as possible through the winter is to get out. Whether clear blue sky or fog soup – 30 minutes of exercise outdoors reduce melatonin levels significantly. The ” light shower ” is the way in the morning particularly effective.

Balanced diet : Eating Heavy beats on digestion and makes you tired. Not exactly the best idea if you’re already sleepy anyway. Fresh, seasonal vegetables available and delicious light meals are there better. And who cooks his own food, is also active, and thus more alert. If you have no Christmas gifts, can do with a dinner invitation yourself and others happy and be hero of his guests per coupon.

Sleep rhythm : It may happen that you will get tired earlier in the dark season than usual. Why not do something go to bed earlier and be fit the next morning? It is important to maintain a regular as possible waking and sleeping cycle.
Drinking water : Even in winter, the body sweats. Therefore, adequate fluid replenishment is essential. 1.5-2 liters of water or tea per day should be there already.

Do not hang : Let’s be honest – the winter blues can be quite frustrating. Friends and relatives are as a valuable support. And if all else fails, you should not hesitate to visit the doctor.

Рискови фактори и превенция на мъжката сексуална дисфункция

Кои групи мъже са най-засегнати от липса на сексуално удовлетворение?

-които приемат лекарства,
-които водят заседнал начин на живот и имат наднормено тегло и затлъстяване
-които са пристрастени пушачи, злоупотребяват с алкохол или други наркотици.
- мъжете с диабет
- мъже, страдащи от неврологично заболяване,
- мъжете с висок холестерол,
- мъже с високо кръвно налягане,
- мъже, които са претърпяли злополука с таза.
- по-възрастните мъже, защото са по-застрашени от заболявания и прием на медикаменти,
- мъжете, които имат трудна връзка,
- мъжете, които нямат самочувствие,
- мъжете, страдащи от безпокойство или депресия

Превенции/ Основни превантивни мерки

Трибустустер(tribuster~сексуална дисфункция
Сексуалната дисфункция много често се дължи на лоша циркулация на кръвта , важно е да се ограничат рисковите фактори за сърдечно-съдови заболявания, включително и да се полагат грижи за поддържане на добро ниво на мазнините в кръвта, тоест холестела да е в баланс. По същия начин мъжете с високо кръвно налягане трябва да се лекуват, а тези с диабет трябва да внимават да поддържат нивата на кръвната си глюкоза колкото е възможно по-близо до нормалната.

Ограничаване на консумацията на алкохол.
Спиране или намяляване на пушенето.
Физическа активност.
Поддържайте теглото си нормално.
Подобрете способността си да се борите със стреса.
Набавяйте си необходимото количество сън.
Лекувайте депресията или тревожността, ако е необходимо.
Възползвайте се от сексуална терапия в случай на притеснения или перманентен дискомфорт. Потърсете съвет от лекар, ако е необходимо.

Поддържането на добро здраве и активен живот прави възможно да се постигнат по-големи шансове да имате задоволителни сексуални отношения!

Диета DASH за отслабване в два етапа

Диета DASH се прави най-добре на два етапа.

DASH Диета фаза 1 е основно диета с ниско съдържание на въглехидрати, без плодове и пълнозърнести храни, продължава 14 дни. Dash Diet Phase 1 е предназначена да възстанови метаболизма ви и да увеличи процесите на естествено изгаряне на калории. За това, задължително в тази фаза, добавете и л-карнитин. С този богат на протеини, ниско въглехидратни и без захар период ще видите незабавна и видима загуба на тегло.

л-карнитина за отслабване в диетата DASH

През 14-те дни от Етап 1 ще научите как да задоволите глада си и да се чувствате по-дълго време сити. За да регулирате кръвната си захар и да намалите апетита си, избягвайте плодове и пълнозърнести храни, които имат много естествена захар и алкохол, които също съдържат захари. Можете да се насладите на 2-3 порции нискомаслени млечни продукти на ден. Това включва 1 чаша обезмаслено мляко или нискомаслено кисело мляко. Избягвайте сирене, тъй като то често е с високо съдържание на натрий.

Можете също така да се насладите до 6 унции постно месо, риба и домашни птици на ден. От 4 до 5 порции боб или леща седмично.

Фаза първа диета ще трябва да консумира неограничен прием на не-скорбялни зеленчуци и да включва някои богати на протеини храни, като постно месо, риба, нискомаслено сирене и ядки. Протеините работят, за да предотвратят лека закуска и да работят, за да поддържат нивата на кръвната захар стабилни, защото помагат на диетолозите да се чувстват пълни и доволни. Премахването на нишестето и захарта от приема на храна ще намали нуждата на организма от инсулин, което ни помага да отслабваме по бързо и, по-здравословно. Важно е да изберете храни, които харесвате. Избягвайте нишестените храни със захар, помагате да регулирате кръвната си захар и да намалите желанията. Опитайте листни зеленчуци като маруля и спанак или кръстоцветни зеленчуци като броколи или зеле. Можете също така да ядете краставици, тикви, чушки и домати.

Избирайте богатите на протеини храни, които имат здравословни мазнини, като пресни ядки и семена, или риби като сьомга или скумрия. Авокадото е натоварено с мононенаситени мазнини, както и антиоксиданти лутеин, витамин Е и бета-каротин, и течен л-карнитин за отслабване. Приготвяйте салата заедно с растителни масла, особено маслини, рапица и маслени ядки, които можете да използвате като салатен дресинг.

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Individual dietary and health advice

Health is something that requires a very personal attention. It is proved that a diet could be useful for some and not so for others.

That's why, when you really want to start living healthily, it is necessary to create your personal and unique eating, drinking and exercising plan.

We can help you. Through conducted by our specialists tests and examinations will be discovered what exactly your body needs and which is the best way for it to be delivered.

Our specialists can also assist you during the implementation of the program.

If you are interested and need more information, then contact us on our e-mail .

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