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Sunday Guardian www.guardian.co.tt January/February, 2013
3 HEALTH & DIET NEWS
I N S I D E The Human Body The Process of Digestion P4 Energy Vibe Metabolism Facts and Fiction P5 Workout Tips and Tactics Getting in gear for Carnival: Using the Battle Rope P6 Being Well Take Care of Your feet for Carnival P8 The Medicine Cabinet Eat, Drink and Enjoy Carnival (But keep the Weight off!) P9 Carnival Strategy Ready for the Road (Exercises you can P10 do for Carnival)
Greetings for 2013 and beyond! It’s Carnival time again and the place is jumping to the beat of the Merry Monarch. All around you everything says “Carnival” and Health & Fitness is echoing the chant. Our lyrics, however, encourage good health and guidance for both masqueraders and spectators alike, from what to eat, to taking care of the feet. As always, we have lots for you to see, learn and understand so without further ado; enjoy this month’s issue themed “Getting in Gear”. We ready... we ready... yeah we ready... we ready! Take care, dear readers. Halcian N. Pierre
Associate Editor Health and Fitness
Our Creator has given us five senses to help us survive threats from the external world, and a sixth sense, our healing system, to help us survive internal threats. Bernie Siegel
Info courtesy DoctorOz.com
SPECIAL PUBLICATIONS UNIT (SPU) SPU Producer: Tracey Alonzo Head of Design: Marketing/SPU: Denise Baptiste Associate Editors: SPU: Lisa Jessamy, Halcian Pierre Contributors: Akiela Hope, Christine Dalkan, Kaelanne Jordan, Rodney Granado, Bavina Sookdeo Design/Layout: Sean Simon, Sean Farell, Raquel Vasquez La Roche, Psyche Mitchell Special Publications enquiries: spu1 @guardian.co.tt
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Business Development Manager SPU: Health and Fitness Account Executive:
DISCLAIMER
Sonja Romany sonja.romany@guardian.co.tt Patrice Chariandy patricechariandy@gmail.com
The information provided in this magazine, such as text, graphics, images, is for informational purposes only. It is not to be construed as medical care or medical advice and is not a replacement for medical care given by physicians or trained medical personnel unless stated otherwise. Health and Fitness writers do not directly or indirectly practice medicine, nor do we dispense medical advice, diagnosis, treatment or any other medical service. Research is provided through various sources including medical professional. Always seek the advice of your physician or other qualified healthcare provider(s) when experiencing symptoms or health problems, or before starting any new treatment. Health and Fitness Magazine is not to be held responsible for any inaccuracies, omissions, or editorial errors, or for any consequences resulting from the information provided. It is your responsibility to evaluate the information we provide. If you are a consumer, you should evaluate the information together with your physician or another qualified health care professional. If you are a health care professional, you should exercise your professional judgment in evaluating any information, and we encourage you to confirm the information contained in our magazine with other sources before undertaking any treatment or action based on it. If you are interested in contributing to this magazine, kindly email us at spu1@guardian.co.tt.
WHAT IS RASPBERRY KETONE? Raspberry ketone is an aromatic component present in raspberries and other fruits. It can also be produced synthetically in a lab. WHY HAS RASPBERRY KETONE BEEN TARGETED FOR WEIGHT LOSS? Scientists had previously shown that pungent compounds with similar chemical structures, such as capsaicin and synephrine, had lipolytic activity – causing fat breakdown – in rats fed a high-fat diet and in in vitro fat cells. WHAT DID SCIENTISTS DO IN THE LAB? In one experiment, to test the effect on obesity, mice were fed a high-fat diet plus raspberry ketone for about 10 weeks. Other experiments were carried out in vitro (in test tubes, Petri dishes, etc.). WHAT DID SCIENTISTS LEARN ABOUT FAT CELLS? Researchers observed that, compared to controls, raspberry ketone decreased the amount of fat in the liver and visceral adipose (abdominal fat) tissues of mice. It also significantly increased norepinephrine-induced lipolysis (the decomposition of fat) in some rat fat cells. Researchers also tested in vitro fat cells with raspberry ketone and found that they showed greater evidence of breakdown when compared to controls. WHAT DID SCIENTISTS FIND OUT ABOUT THE RELATIONSHIP BETWEEN RASPBERRY KETONE AND ADIPONECTIN? Adiponectin is a protein used by the body to regulate metabolism. Higher levels are associated with fewer fat stores. Scientists studied the effects of raspberry ke-
tones on in vitro fat cells and observed a higher secretion of adiponectin when compared to controls. WHAT DID SCIENTISTS CONCLUDE? They concluded that raspberry ketone prevents and improves obesity and fatty liver in certain animal models. While the exact mechanism has not been thoroughly understood, these effects appear to stem from the action of raspberry ketone in altering the lipid metabolism, or more specifically, in increasing norepinephrine-induced lipolysis in white adipocytes (fat cells). Scientists speculate that raspberry ketone stimulates the energy metabolism via a mechanism similar to that of capsaicin. Capsaicin, a compound found in chili peppers, has been looked at in humans for weight loss. In another study, the effect of raspberry ketone on energy metabolism was examined by measuring metabolic markers in brown fat tissue, a special kind of fat that generates heat in a process called thermogenesis. These results reportedly indicate that raspberry ketone activates the brown fat thermogenesis and enhances energy metabolism. In any case, more detailed studies are called for to determine a mechanism for raspberry ketone. WHAT DO THE ANIMAL DATA ON RASPBERRY KETONE MEAN FOR HUMANS? Mice and rats are the most widely used animal models in biomedical research. It is important to note that besides being non-human mammals, these animals are housed under standard laboratory conditions, and the use of overweight and unstimulated animals as standard controls may bias the measured experimental outcomes. Animal models and test tube experiments are important parts of scientific discovery and innovation, especially at early stages. Positive early results in the lab can be promising, but these do not always mean the same outcomes will occur in humans.
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Bavina Sookdeo
Exactly how do the foods we eat change from their various forms and get used by our bodies? Well, it is a complex and interesting process that UWI Lecturer, Dr. Elaine Monica Davis, broke down for Health & Fitness. Simply put, “Digestion is the process by which large, complex food molecules are broken down into smaller, absorbable units and it is dependent upon the secretions produced by specialised glands of the gut,” Dr. Davis explained, noting that, “Digestion is one of the main processes occurring in the gastrointestinal tract. The others are secretion, absorption and motility.” There are two types of digestion –mechanical and chemical. Mechanical digestion takes place in the mouth as the food is broken down by the teeth and the churning of the alimentary canal (or gastro intestinal tract). Chemical digestion on the other hand, is the chemical breakdown of food into smaller pieces by enzymes and other chemicals. However, it is important to note that chemical digestion also begins in the
BODY PART
mouth. This is due to an enzyme called amylase which starts the breakdown of starch. “The gastrointestinal tract (GIT) or alimentary canal extends from the mouth to the anus, and is essentially a long tube which in some instances is coiled for greater efficiency. There are many glands and organs which contribute to the functioning of the GIT (salivary glands, stomach, liver, gall bladder and pancreas). They produce and (in the case of the gall bladder) store chemical substances which help to breakdown the food at various stages.” “The GI system may be viewed as a chemical factory which converts raw materials into useful products and efficiently disposes of the waste material.” The doctor then gave us a breakdown of the organs and their function in digestion:
TYPE of EQUIPMENT
FUNCTION
Teeth
Grinding, chopping tools
Prepares food for swallowing
Gastro intestinal secretions and associated glands
Lubricating tools
Lubricates foodstuff for easier motility in GIT (gastrointestinal tract)
Stomach small intestine
Mixing and Churning ment
Gastrointestinal tract and blood vessels
Conduit and pipelines
Transports nutrients to various parts of the body
Colon, rectum, anus
Waste Disposal System
Transformation and elimination of waste.
So what route does the food take? Dr. Davis explained: “The food is transported from the mouth through the oesophagus to the stomach by an action known as peristalsis, which is a wave-like movement caused by contraction and relaxation of the stomach muscles. It helps to move the food down the GIT. Secretions from the stomach, liver and pancreas aid in digestion of the food as it enters the small intestine where absorption takes place.” She also added that carbohydrate digestion actually begins in the mouth, and continues in the small intestine. “A little fat digestion starts in the mouth too, and also continues in the small intestine. Protein digestion occurs in the stomach when hydrochloric acid activates pepsinogen to form pepsin which converts the food to chyme. Hydrochloric acid is a very strong acid which also kills any bacteria present in the stomach. Food is stored and mixed in the stomach, before being squirted into the first part of the small intestine which is called the duodenum (the shortest part); the chyme then goes to the long, coiled parts of the small intestine (the
Thorough mixing of chyme Equip- for efficient absorption of nutrients.
jejunum and the ileum). The small intestine has great absorptive power because of: (i) its natural folds (ii) small finger-like projections (villi) and (iii) microvilli which all increase the surface area to absorb a large quantity of nutrients from each meal.” There was still more to come… “Food which cannot be digested then goes to the caecum (first part of the large intestine). Most of the fluid from the chyme is absorbed by the ascending colon (second part of the large intestine) converting it into a semi solid consistency known as faeces or stool, before it travels across the transverse colon and then to the descending colon and sigmoid colon on the left side of the body. Through a series of complex activities in the GIT, the faeces are pushed along into the rectum for storage prior to excretion through the anus… at an appropriate time of course,” smiled the doctor! So, the next time you have a meal, bear in mind how hard the body has to work in order to get the most out of it. Be mindful of what you put in!
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Christine Dalkan
Ever heard someone say “it’s my metabolism” when asked about the extra pounds they’ve put on? It’s a common answer to weight questions – blaming it on a sluggish metabolism. But is this true? According to WebMD, metabolism is a “complex network of hormones and enzymes that not only convert food into fuel but also affect how efficiently you burn that fuel.” This process determines the rate at which we burn calories and how quickly or slowly we lose, gain and lose weight. And everyone does not burn calories at the same rate. Several factors influence your metabolism. Your age, for example – metabolism slows by approximately five per cent every ten years after you cross the age 40 threshold. Your sex is another factor; men burn more calories at rest than women do. The more muscle one has, the higher their metabolic rate will be. Additionally, heredity is another factor. A defect in the thyroid gland can also slow metabolism. However, we’ve heard many things about metabolism but most people are not sure which are myths and which are facts. For example, you’ve probably heard that slim people have a faster metabolism. Actually, the more weight you have, the faster your metabolism is running. It’s because the extra weight makes your body work harder to keep going when at rest. This also explains why you lose weight easier when you start a diet than later into the diet. When you lose body fat and muscle, your body now needs less calories to keep going so your metabolism slows down, making it easier to regain the weight. This means if Person A weighs 200 pounds and Person B diets and goes from 250 pounds to 200 pounds, Person B will have a slower metabolism. Why? Person B now needs fewer calories to maintain their weight than Person A, that’s why. Another thing we hear is that there are pills, supplements and foods that we can take to speed up our metabolism. The fact is, no single ingredient will melt body fat if you don’t reduce your calorie intake. Some of these chemicals may also bring side effects such as increasing the heart rate. The best way to boost your metabolism is exercise. Aerobic workouts help burn more calories short-term, while weight training builds muscle that increases your metabolism in the long run. Every pound of muscle burns 35 calories per day; while a pound of fat burns 2 calories per day, go figure. This means, while aerobic exercise may burn more calories in 30 minutes than weight training will in that same 30 minutes, weight training has a longer-lasting effect on boosting metabolism in the hours after the workout. Another myth connected to metabolism is that women will ‘bulk up’ when weight training. This is a myth. Women don’t have the hormones to develop huge muscles. Another myth is ‘eat more and lose more weight’. Actually, it’s not ‘eat more’ but ‘eat more often’. Small, regular meals keep your metabolism in high gear, meaning you’ll be burning lots of calories. Having meals too far apart from each other causes your metabolism to slow down. On the other hand, having high-protein foods helps rev up your metabolism. This is because protein uses about 25% more energy to digest. So if you want to rev up your metabolism, here’s the deal – build muscle, eat low-carb, high-protein foods and exercise! Written with information from WebMD and BBC.
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Rodney Granado
There is always the challenge of keeping your workout interesting. With many pieces of fitness equipment and training facilities on the market, consider the “battle rope” training method as part of your arsenal in the “battle of the bulge”. According to www.johngrahamfitness.com, rope training is beneficial to almost everyone. Rope training offers users:• Looking to improve fitness and conditioning • Looking to do high intensity activity with very little joint impact. • Looking to add variety to the training regime. Stefan Charles, a personal instructor in Trinidad since 2004, understands the positive effect of the “battle rope” system. Stefan has been certified by the International Sport Sciences Association and uses many training methods such as TRX, Kettle bells, body weight and calisthenics, functional training and battle rope. He said, “I believe the battle rope is a good piece of equipment.
Do not be intimidated by how the ropes look. It allows for a high intensity training session giving a total body cardio effect within about twenty minutes. Most of the clients using it are shocked by the high intensity in a relatively short session.” Stefan also highlighted the versatility of the “battle rope”. He said, “It encompasses different components of fitness developing upper body, legs and core, while maintaining a high heart rate unlike most systems.” Ropes usually range from 1.5 – 2 inches in diameter and 25 to 100 feet in length with handles at both ends. The rope is used by actively moving the arms and body explosively to create “waves” that travel down to the anchor point. According to www.powerropes.com, the Battling Ropes System is a complete strength and conditioning program like no other. The Battling Ropes System was cre-
ated and developed by John Brookfield. John is a multiple world record holder and the author of the popular book, Mastery of Hand Strength. John spent over a year developing this system strictly for himself. These results will come to absolutely anyone who trains on the Battling Ropes. The system allows the world-class athlete or competitor to push their limits to the point of failure in a safe manner. However, the Battling Ropes System allows the average person wishing to lose a few pounds and get in better shape a user-friendly workout as well. Simply put, the Battling Ropes can be used by anyone regardless of their goals. The reason for this is because you control the system, it does not control you. The system is the airplane and you are the pilot. The great thing with rope training is that the imagination is the limit. You can change
up movement patterns, single arm/double arm/sitting down/on your knees/ and on and on. You can manipulate rest times, work times, fast movements, slower bigger movements and so on. It really is a great addition to your training program. Rope training can be done as an entire session on their own (20min) • At the end of a weights session • Thrown into a circuit. Typically you should start off with 5-10 reps of your chosen pattern, and then progress to 20 second, 45 second and 1 minute working intervals. Low impact (joints) • Can emulate sport specific movements. • Functional movements can be done, improving strength and mobility. • Easy to set up • Easy equipment • Improves conditioning • Improves power (heavier ropes)
TRY A WORKOUT THREE different movements THREE Sets of each movement 30 secs work with 10 seconds rest between sets, 1 minute rest between movements… • 3 x 30 Alternating Arms (Up/Down) • 3 x 30 Two Arms together (Up/Down) • 3 x 30 Snake (Arms individually left to right, apart and together) A1: Ground and Pound Rope Slams 3-5 x 45-60 sec A2: Ripple Effect Waves 3-5 x 45-60 sec A3: Heavy Jumping Jax 3-5 x 45-60 sec A1: Alternate Slams to Flying Knee 3-5 x 45-60 sec A2: Hop to Hop Slams 3-5 x 45-60 sec A3: Sprawls to Forward OH Jumps 3-5 x 45-60 sec A1: Single Rope 360 3-5 x 45-60 sec A2: Single Rope Tornadoes 3-5 x 45-60 sec A3: Single Rope Lifted Zig-Zags 3-5 x 45-60 sec Using the Battle Rope: Personal Instructor, Stefan Charles
January/February, 2013 www.guardian.co.tt Sunday Guardian
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It’s hardly surprising that after all the fetes we’ve hit over the past few weeks, we don’t notice how important our feet are – until they start to hurt. If you take a little time to treat them, your feet will be better for it— at least for the next 48 hours. Soak your feet
Soaking your feet is a great way to relax all the muscles and ligaments in them, and using epsom salts increases the health benefits. Epsom salt is nature’s wonder drug, removing the body’s toxins, reducing swelling and even sedating the nervous system. Fill a large bowl or your bath tub with warm water. Add epsom salts and olive oil and mix the ingredients with your foot until the salt is dissolved. Soak your feet for 15 minutes. Remove from water and pat dry.
Massage your feet
There are a million nerves and pressure points in your feet, that when gently massaged, will send signals to your brain that help you to relax. Using lotion, gently rub your arches and the pads of your feet in a circular motion and stretch your toes by wedging your finger between them.
Massage your legs
Rubbing your calves and thighs will also help to increase blood circulation. All the parts of the body are linked together in an intricate web, so by rubbing these stems that link directly to your feet, you’ll ultimately stimulate your feet as well.
Elevate your feet
Sore feet can be caused by many reasons, and it isn’t necessarily because of irregular use or abuse. In order to soothe your feet after a long day of standing, walking, or palancing, elevate them so that they are above your heart. When you’re on your feet all day, they will swell and bloat, so by elevating them you’ll increase blood circulation and reduce swelling. Sit on the couch with your feet on pillows that are stacked on your coffee table or lay in bed and elevate your feet there instead.
Wear proper footwear
Make sure that your shoes aren’t too tight or too loose. Feet will swell as the day progresses, so if your shoes feel tight in the morning, they’ll be way to tight in the afternoon. If your shoes are too tight, they will cause your feet to slide, banging into the sides and toe cap of your shoes and can cause blisters and sores from the constant rubbing.
Purchase insoles
Nowadays, there are many options when it comes to insoles, arch supports and cushions. You can buy a variety of foot supports in the drug store, but for chronic foot pain, visit a podiatrist and have your arch supports specially made. For women who enjoy wearing heels— even to play mas—companies have begun to make insoles that are specially designed for women’s fashion footwear, including sandals and stilettos.
Prevent sore feet
If you know that you’re susceptible to sore feet, prepare for days when you’ll be on your feet a lot, like a long work day, followed by excessive dancing, by wearing your most comfortable footwear.
Prepare for Carnival days
On these days our feet are up against the elements when it comes to foot discomfort. When wearing opentoed shoes, powder your feet with a talcum or baby powder or swipe deodorant across your soles before slipping on your shoes. This will create a barrier between the heat and sweat and will help to prevent irritation, excessive rubbing and blisters.
Treat sores
If you do get blisters and cuts, treat them immediately with proper first aid. Open wounds need to be disinfected and blisters should be covered with bandages. Foot sores may start out minor, but if ignored can turn into serious infections. Then take a few minutes of shut-eye, before you head out to rejoin the revelry. Reprinted Guardian article from March 7, 2011
9 THE HUMAN BODY
Akiela Hope
It feels like a never ending test when it comes to keeping the weight off during Carnival, especially with all that delicious food passing under your nose with each all inclusive or band launch you attend. (So tell me... you think you’re passing or failing?) Don’t panic. It seems almost impossible to not gain a little weight around these times. I mean, when you’re liming with the group posse, Carnival is level souse, barbequed wings, jerk pork, rotis, potato pies and lots of drinks to quench many thirsts. However, I am almost positive that having a bigger and rounder stomach coupled with extra pounds of fat added to your sexy physique is NOT part of the plan – don’t you want to show off your body in that sexy Carnival costume? Jill Fleming, author of ‘Thin People Don't Clean Their Plates’ explains that you don’t have to be eating hearty portions of everything that's offered to you. She says that if you find refusing food awkward - or have a relentless friend who's always begging you to "Eat! Eat!" - try the brokenrecord technique: Continue to simply say "No, thank you," with a smile. Don't feel the need to eat foods you'd normally avoid, or take seconds, just to please the hostess. “It's impossible for your friends to argue with a gracious but firm "No," and if you don't make complicated excuses, you're less likely to cave in to pressure. Regardless of the occasion, you need to be the one who is in control of what and how much you eat,” she states. Nonetheless, it’s not only about food. Your alcohol intake constitutes the rising of that stomach that you clearly don’t want. So in order to survive the Carnival season and still maintain your own ideal weight (and acceptable stomach size), try following these tips from Christina Howells, the nutritional expert at Home House gym in London.
Eat before you hit the party Skipping meals will often result in bingeing. If you have a Carnival party in the evening, make sure you eat two small meals and two balanced snacks beforehand, to maintain your blood sugar levels. Scrunter was right when he said
to “eat something before yuh go”. So, eat before a party - this will reduce the likelihood of you heading straight to find food.
Get the ratios right
Aim to make vegetables the largest portion on your plate. A portion of carbohydrates need be no bigger than a tight fist, and protein the size and thickness of the palm of your hand. Luckily, our Carnival tradition is to have chicken, which is good for you. If you don't eat meat, salmon is a great alternative and is full of essential fats.
Chew on it
It takes an average of 15 to 20 minutes for the stomach to signal to the brain that it's full. By then it may be too late, because you have taken a second helping of jerk pork. Take time to chew, pay attention to the soca artiste on the stage and it may just pay off in your favour.
Avoid fatty snacks
Watch out for calorie-laden treats. These are the little extras we can do without. Remember, Carnival is also a social time of year, so rather than dive for the cutters, spend more time chatting and dancing.
Watch your alcohol intake
Alcohol contains useless calories that disrupt your blood sugar levels and increase appetite. This is why you crave sugar when you have a hangover. You don't have to be a saint but, if you're going to drink, try to limit your intake and have a glass of water between each alcoholic drink.
Move your body
You don't need to do a full workout, but a walk after lunch will definitely make you feel better. As soon as you stop exercising for a period of time you feel more tired and are more inclined to think, 'Oh well, I may as well eat and drink what I want.' If you keep yourself active, come March you won't find it difficult to get back into your normal routine.
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Basic Shoulder Press Holding one bottle of water in each hand (dumbbells, tin cans or even a towel can replace the bottle of water), stand keeping hands shoulder-width apart and in line with shoulder. Fully extend arms upward and exhale as you go up. Bring the hands back down (to starting point) and inhale. The movement should be controlled. Do 20 of these.
Bavina Sookdeo
So you’ve gone to the gym in an attempt to prepare yourself for Carnival and you realise that it is packed to capacity. Yes, everyone has decided to do what you have decided to do. You simply cannot work out at the gym so your best bet is to try to ‘get fit’ at home. For those of you who have decided to prepare yourself at home, Joey Deboulet Rooplal (Gym Instructor and Owner of BodyTech centres located in Gasparillo, Princes Town, Freeport & Barrackpore) has shared a few of his easy and effective exercises which anyone can do at home.
Good Mornings This exercise will help to maintain the back and help prevent soreness while allowing smooth movement. This will definitely help when “going down low” for Carnival. Using a broomstick or a towel, place it at the back of the neck and hold it with both hands. Keep legs shoulder-width apart and bend forward slowly, keeping neutral spinal alignment, until waist is up and parallel to the floor. Hold the position, then go back to original position. Do 20 of these.
Ria Rambharose demonstrates each exercise.
A Word of Warning from Joey: • “First and foremost, it is IMPOSSIBLE for anyone to ‘get in shape’ now (for Carnival). Rushing to the gym or doing any crash diet will cause more harm than good. So, NO CRASH DIET!” said the Instructor with over 22 years experience. “Instead, do these basic exercises which will help reduce soreness and allow for a better masquerade. These exercises will get you ready for those two days of ‘road poundage’ and will help to prevent the soreness which you may experience after those two days. Crash diets will result in loss of energy and your immunity will drop.”
Freestyle Abs This exercise will take care of the upper abs. Lie on a mat or flat on the floor. Bring the legs in the air, bend the knees, take the index finger and point to the temples (this action will allow neutral spinal alignment), look at the ceiling, raise the body up allowing elbows to touch the knees and then return to the original position. Do 20 of these.
For the lower and middle abs Lie flat on the floor, look at the ceiling and bring one leg up until it’s in line with the navel. Carry the leg back down until it’s in line with the floor but not touching the floor. Carry the leg back up again and repeat 20 times. Do the same with the other leg and repeat 20 times.
• The next very important tool which Joey recommends for anyone starting a workout programme is proper footwear (as in shock absorbent footwear), especially overweight women, even if all they do is normal walking. When purchasing, ask for those with the bubble or shock absorbent soles. • Nutritionwise, Joey noted that women do not consume enough water and this will lead to cramping. Stay away from most energy drinks, but if you must imbibe, have the ones that are electrolytefilled to replace electrolyte stores (and sodium, which is also important). • Joey also warned that we should limit our white carbohydrate intake. “Trinis eat a lot of flour, especially in the evening,” he said. “Instead, have it for breakfast alone. If you’re having fruits, have things like grapefruits, oranges and papaya (paw-paw) in moderation. Be careful of how many bananas you eat since bananas contain a lot of carbs. Eat some sweet potatoes, yams, brown rice, also in moderation. All these things will not make you put on weight.
For the sides Place a broomstick behind the neck. Legs should be shoulder-width apart; knees should be soft or slightly bent. Keep looking forward and allow the elbow to come as close as possible to the midline of the body. Basically, you’re swinging from side to side but controlling the movement. Do 40 of these.
Squats This exercise will not only get the legs ready for activity but they will help shape the legs while giving the butt a nice lift and shape. Using your body weight, keep legs shoulder-width apart, fold arms across chest and look slightly above your own height to maintain neutral spinal alignment, bend knees and slowly drop the butt as low as possible to the ground. Do 20 of these twice a day until Carnival.
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I’m sure that most of us have already heard (and are worried about) reports about the massive flu attacks in North America. Of course, we all know what inevitably follows the Carnival joys are the sorrows accompanying the latest flu or cold. Prepare yourself for the months ahead so you can stay healthy all season long – and learn how to recover more quickly if you do find yourself under the weather with these explanations and tips courtesy Dr. Mehmet Oz.
What is the difference between cold and flu symptoms? The flu tends to be worse than the common cold. Its symptoms, such as fever, body aches, fatigue, and dry cough are more debilitating and intense. Colds tend to be milder, with symptoms of a runny or stuffy nose.
What OTC medications should I keep on hand in case of cold or flu? Keep these OTCs on hand: Nasal decongestants unclog a stuffy nose; cough suppressants quiet a cough; cough expectorants loosen mucus so you can cough it up; antihistamines stop runny noses and sneezing; and pain relievers and fever reducers ease fever, sore throats, headaches and minor aches and pains.
Does everyone need a flu shot? The CDC recommends everyone 6 months of age and older receive a flu shot every flu season. Not only will this protect you, but also those around you since the flu is an illness caused by a virus that can quickly spread to others.
When a member of the family gets the flu, as the caretaker, how can prevent myself and the other members of the family from catching it? The flu can spread when you touch something that has the virus on it – and then you put your hands near your mouth, nose, or eyes. Therefore, wash your hands as frequently as possible and sanitize infected areas of your house.
I have a cold accompanied by a sore throat and dry cough – what’s the best home remedy I can do now since I don’t want to take any pharmaceutical meds? Gargling with salt water removes irritants like allergens, bacteria, and fungi from the throat. Sipping hot drinks such as hot tea with honey and lemon soothe your sore throat. Nasal saline irrigation treatments help reduce congestion and facial pain. A humidifier helps ease symptoms such as dry sinuses, congestion and cracked lips.
I have a cough that brings up mucus and a post-nasal drip, what can help? If your cough is wet-sounding and produces mucus, use a cough expectorant, which opens air passages by temporarily thinning mucus for a more productive cough. Antihistamines and decongestants will help reduce the post-nasal drip.
What is the best thing to take for a dry cough? Taking a cough suppressant, which lessens your body’s reflex or desire to cough, can ease a dry cough. You can also use cough drops, which often contain menthol, benzocaine or eucalyptus oil to calm a cough and add flavour to the product.
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Sunday Guardian www.guardian.co.tt January/February, 2013