Archive for the 'Healthy Knowledge' Category
If you find it hard to escape the sights and sounds of the tube, or if watching your favorite show turns into more wasted hours than you planned, you’re not alone. Americans watch TV for an average of 4 hours every day; even when we’re not watching, the television is on- for almost 8 hours a day in the average home. Have you ever realized how much TV has become a part of our lives? Here are some more startling facts, from the non-profit organization, TV-Turnoff Network:
By age 65, the average American has seen 2 million TV commercials. Many of the commercials we see show appetizing foods-fast food, junk food, soda, alcohol, sugary cereals, and candy. Think “out of sight, out of mind.”
The average American youth spends about 900 hours per year in school, and over 1,000 hours per year watching TV. While you can’t place all the blame on TV, soaring rates of childhood obesity are a result of both poor nutrition and an inactive lifestyle. Limit the amount of time your kids (and yourself, leading by example) watch TV and encourage more physical activity like walking the dog, helping with yard work, playing sports, or other active hobbies.
Think it would impossible to turn off your TV for an entire week? Imagine how much more free time you would have if you didn’t spend time watching TV! There are lots of fun (and healthy) things you could do with your newfound time. Here are some examples:
- Start a vegetable garden or plant flowers
- Take a class–drawing, woodworking, sewing–whatever interests you
- Take a trip to the grocery store. Without the usual rush, take the time to compare labels, find new foods, and stock up on fresh fruits, veggies and healthy snacks
- Write a letter to someone you haven’t seen in awhile
- Spend more time with your pet! Go for a walk or play a game of Frisbee
- Prepare healthy bag lunches for the family
These 8 tips may help you cut your breast cancer risk.
- Check out your breasts. Performing breast self exams (BSE) regularly—once a month—can help with early detection. When breast cancer is detected early, less aggressive treatment is needed and the chance of survival is higher. Ask your doctor to show you how to examine your breasts properly.
- Maintain a healthy weight. And if you’re overweight, lose it. Keeping your weight in a healthy BMI range can have a protective effect. Why? Because being overweight increases your body’s levels of estrogen, a hormone that plays a key role in the development of breast cancer.
- Get a mammogram. If you’re 40 or older, regular mammograms will help detect breast cancer—especially lumps that are too small to detect during a self-exam.
- Breastfeed your babies. Nursing isn’t just good for babies—it benefits mom too! One study by the University of Southern California found that breastfeeding seems to lower the risk of breast cancer, even in women who have their children later in life. As more women choose to delay childbearing until after age 25, breastfeeding should be encouraged to provide protection against the hormones that can contribute to the development of breast cancer.
- Eat your vegetables (and fruits)! Eating at least seven servings of fruits and vegetables each day will supply your body with cancer-fighting phytochemicals. You’ll get the most protection from cruciferous vegetables (broccoli, cabbage, Brussels sprouts and cauliflower), dark leafy greens (collards, kale and spinach), citrus fruits, berries, cherries and pomegranates.
- Choose the right fats. Today, our diets contain a lot of unhealthy fats—omega-6′s (found in sunflower, safflower, corn and cottonseed oils), saturated fats and trans fats—and too few healthy fats (omega-3′s from fish and monounsaturated fats in nuts). Reverse the trend! Decrease your consumption of the bad stuff and start eating more heart-healthy fats to protect your breasts.
- Keep moving! You know exercise is good for you, but did you know it can also reduce your risk of breast cancer? Studies by the Women’s Health Initiative found that women who walked briskly for just 1-1/4 to 2-1/2 hours each week reduced their risk for breast cancer by 18 percent. University of Southern California researchers found that women who exercised more than five hours a week cut their risk of invasive breast cancer by 20 percent and their risk of early stage breast cancer by 31 percent, compared to women who exercised less than 30 minutes a week. When it comes to cancer prevention, experts agree that duration (length of your workouts) and consistency are more important than intensity.
- Know when to see your doctor. Besides your annual gynecological checkups, visit your doctor immediately if you notice any of the following symptoms in your breasts: a lump, hard knot or thickening tissue; swelling, warmth, redness or darkening; dimpling or puckering of the skin; an itchy, scaly sore or rash on the nipple; a pulling in of your nipple or other area of the breast; sudden nipple discharge; or new pain in one spot that doesn’t go away.
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December 5th, 2007
Overestimating Calories
Cardio machines are also estimating your calorie burn. Some can be more accurate than others—for example, if you input variables like your age, height, weight, and gender. However, even the actual machine you use tends to be inaccurate—and some overestimate calories burned by up to 30%.
December 30th, 2007
Ace Your Blood Test
Start at age 20, ask for a cholesterol blood test at least every 5 years, especially if you have a family history of heart disease.
December 20th, 2007
Creatine
The dreaded creatine loading phase isn’t necessary, tt’s just a marketing gimmick to get you to buy more. All you need is to take down 2-3 grams of the powder each day.
December 19th, 2007
Timing Your Supplements
Taking supplements both before and after your workout – as opposed to several hours removed from your workout – individuals made the greatest gains in strength and lean body mass.
December 13th, 2007
Copper
Copper is one of the minerals essential for destroying the free radicals that cause cell breakdown and premature aging.
