SMARTHEALTH YO U R G U I D E TO H E A LT H Y L I V I N G DECEMBER 8, 2009
PUMPED UP ON
SPINNING EDIBLE APHRODISIACS VIEW IN
FULLSCREEN CLICK ABOVE
FIGHTING THE
FRESHMAN 15
SMARTHEALTH
4
GET JUICED
8
6 SPIN!
LIGHTS, MUSIC,
EDIBLE APHRODISIACS
10
12
HIGH DOSING THE CONTROVERSY CONTINUES
14
ASTHMA AND
STRESS
The information in this publication does not constitute medical advice and is not intended to be a substitute for proper medical care provided by a physician. Entire publication Š Digital Access 2009. All rights reserved. Any reference to other organizations or companies, including their Internet sites, is not an endorsement or warranty of the services, information or products provided by them.
FIGHTING THE
FRESHMAN 15
GET JUICED
Juicing used to live in the realm of the strange and exotic. But with the boom in do-it-yourself-juicers and in the importance of healthy eating, it is a practice that is definitely going mainstream. What are the benefits of juicing? First and foremost, it is about absorption. Our bodies’ natural ability to absorb the good things in foods has deteriorated over time. By blending fruits and vegetables into a liquid form, we are fast-tracking the foods directly into the bloodstream, carrying along with it many valuable vitamins, minerals, enzymes and other nutrients. Essentially, juicing allows people to add many more fruits and vegetables to the daily diet in an efficient and nutrient-dense form. Juicing also has the advantage of producing drinks that are very tasty. This increases the likelihood that the children in your family — or the finicky adults — will eat more servings of fresh vegetables and fruits in concentrated form everyday. Even better, when you make the drinks yourself, they are affordable, have less calories and eliminate the artificial sweeteners in commercially produced beverages.
Advocates like to say that juicing can help heal and detoxify the body. For example, they contend that green juices contain lots of chlorophyll which detoxes the liver, cleanses and rebuilds blood cells, and even removes cancer cells. They also believe that the extreme alkaline in fresh vegetable juices helps make sure the body does not become over-acidic; too much acids in the blood and tissues has been theorized to cause disease. Further, vegetable juices are rich in naturally occurring medicines, hormones and antibiotics. This, they say, keeps cells from prematurely aging and otherswise keeps the body healthy and in balance. Juicing is not the be all and end all of anyone’s diet, nor should it be. Some of the specific health claims are unproven. But no one can disagree with the notion that finding an appealing way, such as juicing, to ingest more fruits and vegetables is a terrific idea. LEARN HOW TO CHOOSE THE RIGHT JUICER
SMARTHEALTH 5
LIGHTS, MUSIC, SPIN!
SPINNING is hot, literally and figuratively. Created to replicate bicycling, but indoors, it is performed on a specialized cycling machine usually at a health club or fitness studio with specialized lights and music intended to create an upbeat atmosphere. It’s a real exercise, yes, but many people love the pumped up music and the high energy that the trainer/emcee bring to the session. Spinning is essentially a cardio exercise,
There are various workout levels within
just like regular cycling, but it also uses
a spin cycle, ranging from warm-ups
the large muscle groups. Most of all,
to challenging phases to periods of
spinning is identified with working up a
highest effort. This is all regulated by
really good sweat, so don’t forget your
various resistance settings on the bike
towel and a change of shirt.
that make pedaling hard or easy, and by
The benefits of spinning are legion. These include burning 500 or more calories in a single class; toning muscles and shaping the body; a decrease in body fat; an overall strengthening of the heart and greater cardio endurance; and lots of stress relief. It generally takes only a month of 2 to 3 sessions a week to start to see these beneficial changes. And it is low impact, unlike running and so many other exercises usually associated with these kinds of benefits.
the commands of the trainer to stand, sit, speed up or slow down. Spinning is a surprisingly effective exercise, and so much fun that many find it addictive. At the same time, say fitness experts, it is not a complete exercise in itself. If you are looking for dramatic weight loss, for example, it helps to add on weight lifting or calisthenics for the arms, back, legs and abs. Still, for generally staying shape, looking good, and building endurance, spinning a couple of times a week is a terrific option.
FIND EVERYTHING YOU NEED TO GET STARTED SPINNING
SMARTHEALTH 7
EDIBLE APHRODISIACS Vegetarians have long believed that certain foods contain vitamins and minerals that can improve your love life. Some of the stories are no more than myths. But scientists now know that it is true that certain foods do, in fact, cause a chemical reaction in the body when eaten and digested. There are many healthy sexy vegetarian foods that can add spice to your evening, whether they are truly aphrodisiacs or whether you simply believe it to be true.
B VITAMINS
ZINC Vital for testosterone production, which affects sexual desire, vigor and stamina in both men and women. Many beans, chick peas, pumpkin and sunflower seeds and pine nuts are among the foods loaded with Zinc.
These vitamins help regulate the sex organs and the amount of hormones released in the body. Vitamin B deficiencies, on the other hand, can lead to lethargy and fatigue, the opposite of sexual vitality. Beans, lentils and bananas are excellent sources of B vitamins.
BLOOD PURIFYING FOODS Stagnation of the blood, some vegetarians and vegans believe, can effect blood circulation to key sex organs. Cleansing the blood of impurities can increase circulation. Here, the winning foods are garlic, dark leafy greens like kale and spinach, onions and leeks, and beets.
OMEGA 3’S A healthy dose of Omega 3 fatty acids have anti-aging properties, and can be important for heart and brain health. They are also believed to enhance overall moods and keep hormones in balance. Omega 3’s can be found in flax seeds and oils, walnuts, tofu, hemp seeds, many beans and olive oil.
BLOOD FLOW ENHANCING FOODS Sexual arousal is generally related to blood flow to certain organs, while poor circulation can negatively affect sexual function in both men and women. Foods that can increase blood flow include ginger, chili papers, hot spices such as mustard seed and wasabi, ginkgo nuts, oats and oatmeal, and root vegetables.
KIDNEY ENHANCING FOODS Many societies have long believed that the kidney is the source of life, affecting everything from energy levels to immunity to sexual desire. If you believe this, then it follows that excess stimulants like caffeine, tobacco and alcohol can lessen your desire. Foods that are good for the kidneys include beans, peas, lentils, whole grains, and root vegetables.
More generally, vegetarianism is often associated with healthy individuals who take care of their bodies and are in control of their weight. Which, in itself, is associated with healthy sexual performance. So here’s another reason to listen to your mother’s plea: Eat
Your Vegetables.
CLICK HERE FOR ONE SEXY RECIPE
SMARTHEALTH 9
HIGH DOSING THE CONTROVERSY CONTINUES
Several new studies demonstrate that high doses of dietary supplements such as vitamins, minerals and herbs can frequently have beneficial effect. They also reignite the controversy over high dosing. On one side of the argument are experts who say most of us are not getting enough of our vitamins and minerals — even if we’re supplementing our diets. Proponents of this view are supported by several recent studies demonstrating the benefits of high dose nutritional supplements. Notable among them are a couple studies recently published at the Archives of Internal Medicine, which found that high doses of B vitamins to prevent age-related macular degeneration of the eye and Vitamin D to reduce the risk of upper respiratory tract infections delivered the best results. For perspective, the levels found to be most beneficial in preventing macular degeneration were over 12 times the U.S. Recommended Daily Allowance (RDA) of folic acid, 25 times the RDA of vitamin B6 and 1,000 times the RDA of vitamin B12.
Sounds great on the surface. But medical experts say that less can often be more. Their concerns boil down to a couple of points.
One is that many dietary supplements have not been well-studied and, thus, are best used in moderate doses. Just because an herb or botanical supplement is “natural,” for example, does not mean that it is necessary safe at high doses. In the worst case, overuse of vitamins, minerals and other supplements may raise safety concerns and, in fact, some vitamins and minerals can be toxic at high levels. Another strong possibility is that the human body cannot necessarily integrate or use more than the RDA of a supplement. Thus, taking high doses is often simply wasteful, as the body rejects or excretes the excess. Finally, many doctors fear that the exaggerated claims for high dosing — such as the This has led spokespeople at the American Association for Health Freedom anti-cancer properties of certain nutrients — (AAHF), an advocacy group for natural and discourages people from taking proven holistic medicine, to raise their longstand- medical treatments. ing argument that current methodology The bottom line: There can be risks and used to determine dosage greatly overrewards to taking high doses of suppleestimates the risks — and ignores the ments, and this is often on a case-by-case benefits — of higher dosages. “Vitamins basis. So don’t go wild. Instead, speak to and supplements, combined with other healthy habits, play an integral role in the your healthcare practitioner about appropriate doses of specific supplements, and prevention of many medical conditions about the needs of your particular case. and diseases,” said AAHF Legislative Director Tami Wahl in a prepared statement. “Our concern is that the dosage amounts LEARN ABOUT SPECIFIC VITAMINS currently recommended are simply not AND APPROPRIATE DOSES adequate to yield protective effects.” SMARTHEALTH 11
ASTHMA AND
STRESS
12 SMARTHEALTH
Asthma is one of the most common childhood ailments, with rates among children under five precipitously rising. The triggers that set off bouts of wheezing and shortness of breath are well known but it’s still not clear exactly how the various factors that cause asthma — genetics, environment, pollution, smoke — contribute to a child’s chances of developing the disease. Until recently, parental stress was not on that list. Now, researchers at the University of Southern California have put it there. In a recent study of nearly 2,500 non-asthmatic children ages 5 to 9 who lived nearby in an urban setting, researchers found that the level of stress reported by the children’s parents had a large impact on the kids’ susceptibility to other common contributors to asthma such as exposure to pollution from traffic and secondhand smoke. Children whose parents described themselves as stressed and anxious were 50% more likely to develop asthma than kids with non-stressed parents. The results suggest how risk factors, like stress, can increase the vulnerability of the respiratory system to environmental pollution or allergens. Because asthma involves inflammation in the airways in response to airborne particles, a separate factor that also
increases inflammation, like stress, can help create especially rich conditions for asthma to develop. The theory is that a child who feels anxiety in response to parental stress, for example, may already have inflammation in his airways, which then makes him more likely to develop asthma because of exposure to environmental pollutants. Combinations of factors often help explain why some kids are more likely to develop asthma than others, says Rob McConnell, author of the study, published in Proceedings of the National Academy of Sciences. “Childhood asthma is a complex disease and probably has many contributing causes,” he says. “This study provides another clue as to what might be causing it.” LEARN MORE ABOUT ASTHMA HERE
SMARTHEALTH 13
FIGHTING THE
FRESHMAN 15
The dreaded “Freshman 15” refers to the weight that students in their first year of college tend to gain. Studies show that this is true in at least one-quarter of freshmen, both male and female. The causes are easy to understand: the anxiety that comes with a new situation, consistent exposure to unhealthy cafeteria foods, living in a snacking heaven, eating late at night, drinking excessive amounts of alcoholic beverages, not enough sleep, and a lack of exercise. HERE ARE SOME SIMPLE WAYS FOR COLLEGE STUDENTS TO WIN THE FIGHT AGAINST UNWANTED POUNDS:
Do Not Skip Meals. Passing over a meal causes excess eating later on. Studies show this is especially true if breakfast is skipped. Students should eat something at meal times, even if it is just a granola bar and juice.
and candy bars can be dangerous. Keep a mini-fridge in your room stocked with fruits and berries, carrot sticks, yogurts, plain popcorn, sugarfree gums and that other things that can be grabbed on the run.
Be Careful In The Cafeteria. Some
Drink Water. Keep a bottle handy at all
of the traditional foods served in school cafeterias are loaded with excess fat and calories. French fries, bagels, sodas, tasty desserts, meats with sauces will pack it right on. And the all-you-can-eat availability can be seductive for the first few months.
times, even in class.
Healthy Foods First. In the cafeteria, gravitate first to the salads, vegetables and fruits. And drink water or seltzer or coffee to help fill you up. This will take the edge off your appetite before you approach the more fattening foods, and will help you avoid overeating, especially if you are in a rush.
Snack Well. All too often, sugars and empty calories sit in the vending machine waiting for the unsuspecting. Sodas, chips
Exercise and Stay Active. This is critical. If you had an exercise regime in high school, get back into it. If not, develop one that fits your needs and your schedule. Join a varsity or intramural team or take fun fitness classes like spinning or martial arts. Use the university fitness center, which generally has treadmills and weights. Get a group together and have a regular run.
Cheat A Little. Adjusting to college life is difficult enough so it’s okay to indulge once in a while. Without an occasional beer or pizza or some Chinese food, it just wouldn’t be college. FRESHMAN 15 WORKOUT SMARTHEALTH 15