Month: January 2011

January 31, 2011

Chocolate

Image courtesy from UMASSmed.edu

Valentine’s Day is just weeks away, which means only one thing to many lovers: Time to bust out the chocolate! With all the recent media hype about the health benefits of this sweet concoction, many chocoholics are rejoicing. But can that solid chocolate heart from your sweetheart really be good for your ticker?

Health Benefits. Chocolate is made from cacao beans, which contain flavonoids,the same kind of beneficial plant compounds found in fruits, veggies, red wine and green tea. Research suggests that these flavonoids may have a positive effect on the cardiovascular system and may reduce the risk of heart disease and certain cancers. Other studies have linked chocolate consumption to reduced blood pressure, enhanced blood vessel function and improved cholesterol levels.

Cautionary Caveats. It should be noted that these protective health effects have been seen primarily with dark (not milk) chocolate, as dark varieties tend to have a higher proportion of flavonoids. The way chocolate is processed can also affect how much flavonoid content is retained. Finally, it is essential to remember that all chocolate contains high levels of fat and calories. The fat in chocolate can account for 50%–75% of its total calories, most of that being saturated fat from cocoa butter.

Comparing Varieties. Unsweetened cocoa contains 66 calories with 3.9 g of fat; baking chocolate weighs in at 142 calories with 14.1 g of fat; sweet dark chocolate has 143 calories with 9.7 g fat; semisweet chocolate yields 136 calories with 8.5 g of fat; milk chocolate packs 152 calories with 8.4 g of fat; and white chocolate yields a whopping 162 calories with 9.1 g of fat!

Choosing Wisely. Although some manufacturers have begun to list the candy’s cocoa content, even dark-chocolate lovers are mostly in the dark when it comes to picking the brands with high flavonoid levels. That’s why experts warn that chocolate should be consumed in moderation, as part of a healthy, varied diet. Eating any food in excess of caloric needs will result in weight gain.

Sources: Knight Ridder News Service and Cooking Light magazine.

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January 29, 2011

Saving Dough When Shopping

Filed under: Uncategorized — Tags: best personal trainers in las vegas, boot camps, cardio, ed keller, encore fitness las vegas, encore personal traing, encore personal training, great las vegas personal trainers, great trainers, healthy eating, healthy lifestyle, las vegas personal trainer, Las Vegas Personal Training, Nevada health & fitness, personal trainer, personal training, weight loss — Encore Personal Training @ 3:15 pm

image courtesy from theyoungmommylife.com

Food prices are escalating at an alarming rate these days. Blame it on the rising cost of fuel to ferry food from farms to market and also the demand for ethanol gas, which is made from corn.

But there are ways to save money when food shopping if you are willing to put in the time and effort.

Clip coupons to defray costs; use the weekly fliers that stores distribute to learn what’s on sale before you hit the aisles.
Make a shopping list, and check it twice to avoid going to the store more often than necessary.
Know the prices for the top 10 foods that you typically buy, and track those costs for several weeks. Once you know the typical price range, stock up when something goes on sale.
Become a “member” at the stores where you shop most frequently, so you can make use of their cost-saving loyalty programs. Some stores will double coupons for members who show their card at the register, while others offer two-for-one bargains. Many stores are starting to accept coupons that are downloaded and printed off the Internet, and others now offer discounts to seniors.
Shop at big-box stores for staples, such as paper goods and cleaning products. But do exercise caution, as the “savings” you realize can quickly be wiped out by impulse buys, like discounted flat-screen televisions or designer handbags–
Original Article from IDEA Fitness

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January 21, 2011

Salad Sabotage!

Extras to avoid at the salad bar.

Think that you are being virtuous when grazing at the salad bar instead of grabbing a burger for lunch? Well, think again: Many of the items lurking under that plastic protective covering are actually quite high in calories and/or fat. Here are some of the culprits to watch out for at your favorite salad counter:

Dressings. Avoid French, Italian and Russian dressing, which contain about 65 calories per tablespoon, and don’t even think about ranch dressing, which packs in a whopping 90 calories per tablespoon.

Coleslaw. Hard to believe a 6-ounce serving can contain 150 calories!

Cottage Cheese (Full Fat). Those 120 calories per half cup can put the cottage cheese on your thighs in a hurry.

Egg Salad. At 345 calories per 4-ounce serving, you should at least get some bacon on the side, no?

Bacon Bits. Speaking of bacon, a mere tablespoon of these little buggers will set you back 30 calories.

Peas. One half cup contains 70 calories, so use sparingly.

Croutons. Easy on those tablespoons, each of which contain 20 calories.

Sunflower Seeds. These crunchy toppings weigh in at 175 calories per ounce.
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Source: CalorieKing.com

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January 20, 2011

Healthy Ingredients = Fewer Calories In Kids

Healthy Ingredients are Key!

Who says organic food isn’t worth the extra cost? A new study suggests that buying healthier but costlier ingredients may be the better deal in the long run. Replacing less healthy ingredients with more wholesome substitutes is not only more nutritious; it also reduces your kids’ daily caloric intake, according to a study presented last October at the annual meeting of the Obesity Society.

Researchers funded by the Robert Wood Johnson Foundation served breakfast, lunch and afternoon snacks to 26 children (ages 3–5) twice a week for 2 consecutive weeks. During the second week, however, the researchers prepared the snacks using lower-fat ingredients and more fruits and vegetables. Without changing the menu at all, they substituted healthy ingredients—for example, using 1% milk instead of whole milk and “hiding” veggie purées in pasta sauce.

During the second week, the children consumed about 400 fewer calories each day and—perhaps more important—did not compensate by eating more later in the day or the following day. According to a press release on the foundation’s website, “the findings indicate that healthy substitutions can significantly reduce caloric intake.” The researchers also noted that the children appeared to enjoy the healthier meals as much as the ones served the first week.

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January 19, 2011

Can That Cola To Strengthen Bones

Tasty, but no lacking nutritional value

Soft drinks are high in calories and low in nutritional value. While that doesn’t stop most of us from hoisting a soda occasionally, maybe a report in the October 2006 issue of the American Journal of Clinical Nutrition will give cola drinkers pause.

In addition to having no nutritional value, soft drinks like colas contain caffeine and phosphoric acid, the latter of which may adversely affect bone mineral density (BMD). Researchers who recently studied the association between these beverages and BMD found that women were especially vulnerable in this regard, compared with men.

In observing 1,413 women and 1,125 men enrolled in the Framingham Osteoporosis Study, the researchers found that cola intake was associated with significantly lower BMD at the hip site in women—but not in men, despite their having reported a slightly higher weekly cola intake. Similar results were noted for diet cola consumption, although no such association was observed among those who drank noncola carbonated beverages. The researchers theorized that the phosphoric acid present in cola (but not in other carbonated beverages) may be responsible for promoting the BMD loss.

This led the researchers to conclude that “intake of cola, but not of other carbonated soft drinks, is associated with low BMD in women. Additional research is needed to confirm these findings.”

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January 18, 2011

The Buzz About Energy Drinks

How Much Caffeine

Last year, teenagers and young adults spent almost $2.3 billion on heavily caffeinated drinks with names like Monster, Red Bull, Amp and Full Throttle.

Evan Cathcart, 19, says a can of Red Bull gives him a quick boost when he’s skateboarding.

“I can skateboard longer and it tastes good,” Cathcart says. He’s always assumed energy drinks are more potent than Mountain Dew or Coke, but he says it’s unclear exactly how much caffeine they contain because it’s not labeled on the can.

In order to determine how much caffeine is contained in various brands of energy drinks, toxicology professor Bruce Goldberger of the University of Florida tested 10 drinks. He found a significant range of caffeination.

He found one of the energy drinks, Hair of the Dog, contained no caffeine. Another drink, a 16-ounce serving of SoBe No Fear, contained 141 milligrams of caffeine, which is the equivalent of almost five cans of Coke or 1 ½ cups of a typical brewed coffee. Goldberger also tested an 8-ounce sugar-free can of Red Bull, which had twice the caffeine of a can of Coke or Pepsi.

Caffeine researchers who’ve studied the effects of the stimulant on the body say there’s nothing alarming about the amount of caffeine in a single can of these energy drinks.

But experts say teens often don’t realize how much caffeine they’re drinking. And many teenagers also don’t know how easy it is to become dependent on the stimulant.

“If they use it for three or five days in a row, and then suddenly quit, then they’re going to be thrown into withdrawal,” says Roland Griffiths, professor of behavioral biology at Johns Hopkins University.

Withdrawal symptoms can include headaches, mood swings and trouble concentrating. Some people are more sensitive to stimulants than others, so some teens may get a bad case of the jitters from very little caffeine.

“I think it’s important that people recognize that caffeine really is a drug,” Griffiths says, “and that they accord it respect as a drug.”

Teens and young adults seem to be drinking more of these caffeinated beverages than ever. Two years ago, when Bruce Goldberger first began to study energy drinks, he found 10 brands.

“Now, the market has blossomed and there’s literally hundreds of energy drinks available,” Goldberger says.

As the market expands, some brands are pushing caffeine levels to new highs. One drink, called Cocaine and made by Redux Beverages, contains about three times as much caffeine as Red Bull. To publicize its drink, the company sponsors contests inviting contestants to submit wacky videos they’ve put on Web sites like YouTube or MySpace.

“They send us the videos,” says Redux’s Hannah Kirby, “and then we send them out a T-shirt and samples of the beverage. We’ve done a lot of stealth marketing.”

Energy-drink makers also market their products to teens and young adults by sponsoring sporting events or athletes who compete in extreme skiing, skateboarding or BMX biking.

“A lot of these energy drinks, ones like Monster, they catch on by word of mouth,” says energy-drink blogger Dan Mayer.

—
original article from NPR’s health blog

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January 15, 2011

Are You Getting Enough Iron?

Image Courtesy from LIVESTRONG

Iron deficiency is a potentially serious condition that affects more than 1 billion people worldwide. At the opposite end of the spectrum, high iron levels creates health problems for millions more. While most of us have normal iron levels, it’s important to understand the consequences of getting too much or too little iron, says nutrition expert Christie Knudsen, MS.

The Most Common Iron Deficiency

Why is iron so critical? Iron deficiency, or insufficient iron in the blood, is the most common nutrition deficiency; research has shown that in the United States alone, up to 10 percent of women of childbearing age and adolescent girls–and 9 percent of toddlers–are iron deficient. Severe deficiency can lead to fatigue and loss of energy, substantial reduction in work capacity, impaired behavioral and intellectual performance, impaired capacity to maintain body temperature in a cold environment, decreased resistance to infection, increased risk of lead poisoning and slow development in young children, and ultimately, death.

Iron deficiency can be caused by an underlying disease, such as stomach ulcers or an intestinal form of cancer, or by an imbalance between iron loss and dietary iron intake. The most common cause of iron loss is menstruation. Another risk factor for iron deficiency is pregnancy, when insufficient iron can cause premature delivery, low birth weight and even fetal death. Athletes are also at risk for iron deficiency, since strenuous or prolonged exercise can lead to iron loss. Vegetarians are vulnerable as well, because dairy products generally do not provide adequate iron, and the type of iron found in plant foods (nonheme iron) is poorly absorbed by the body.

Increasing Iron Intake

While reducing iron levels can be difficult or impractical, you probably can control how much iron you consume. Your goal should be to get the Recommended Dietary Allowance (RDA) of 10 milligrams (mg) if you’re a male over the age of 19, or 15 mg if you’re a female between the ages of 11 and 50 (10 mg if you’re over age 50). Pregnant women should get 30 mg of iron, and lactating women need 15 mg.

The most practical way to increase your iron intake is to eat iron-rich foods. Here are some examples: 4 ounces lean ground beef (2.0 mg iron); 4 ounces sirloin steak (2.6 mg); half chicken breast (1.1 mg); 1 chicken leg (1.7 mg); 1 can tuna in water (5.3 mg). Almonds, pumpkin seeds, raisins, lentils, pinto beans and tofu are also rich in iron, but these foods contain nonheme iron, which is not as easily absorbed as the heme iron in beef, chicken and fish. Eating vitamin C-rich foods, such as tomatoes or oranges, at the same meal will increase absorption of nonheme iron.

Preventing and treating even mild iron deficiency produces significant benefits. Raising blood iron levels to normal in children and adults can dramatically improve their ability to think and concentrate.

Too Much Iron

High iron levels in the blood can increase the risk of heart disease and cause extra wear and tear on tissues and organs, especially if the diet does not provide enough antioxidants, such as vitamins C and E. Hereditary hemochromatosis (HH), or iron overload, is the most common genetic disease in the United States. One in 10 people carry the genetic mutation, and one in 220 have the disease. Individuals with HH absorb 20 percent or more of the iron they eat in food, whereas people without the genetic mutation absorb between 3 and 13 percent.

The body has no way to get rid of iron except through blood loss. Any extra iron accumulates in tissues and organs, particularly the liver and pancreas, and can lead to cirrhosis, diabetes, arthritis or heart failure. Women are just as likely as men to have HH. However, since women lose iron through menstruation and pregnancy, they usually do not develop HH complications until they’re in their 60s or even older, whereas men typically begin showing signs of the disease in their 40s.

The only way to know if you have normal iron levels is to have a physician take a blood test. Then you’ll know if you need to correct an iron problem to regain your concentration and energy. Since there are serious risks associated with too much iron, taking a supplement without the advice and supervision of a physician is not appropriate.

—
original article from IDEA Fitness

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January 14, 2011

The Yolk’s On You!

image courtesy from cooltownstudios.com

Food for thought:
Did you know that egg yolks are one of the few foods that contain all of the fat-soluble vitamins (A, D, E and K)? Still, the lowly egg yolk continues to be much maligned, due to its relatively high cholesterol content. Although the American Heart Association recommends that adults limit their yolk consumption to no more than four per week, eggs are still a great source of high-quality protein. One way to keep your consumption of egg yolks down while increasing flavor is to mix one yolk in with several egg whites.

Cooking with eggs at this time of year can be a bit tricky. Egg salads and hard-cooked eggs should be kept refrigerated. When you are eating outdoors, keep eggs out of the heat to prevent spoilage.

To avoid the nonharmful but unsightly greenish-black tinge that can appear when eggs are hard-cooked, follow these simple steps. First, make sure you simmer your eggs, and never let them boil. Simmer eggs for 15 minutes, as cooking too long can cause yolk discoloration. After the eggs are done simmering, immerse them in cold water to minimize the release of sulfur gas, which can migrate to and stain the yolk.

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Original article by Diane Lofshult

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January 13, 2011

Strategies for Better Sleep

image courtesy from testcountry.com

Do you have difficulty falling asleep at night? Once you get to sleep, do you wake up frequently? Do you feel lethargic in the morning? Are you drowsy by midafternoon and unable to stay alert as you go about your day? If you answered yes to one of these questions, you may be one of the millions of people who are chronically sleep deprived and not even aware of it!

Practice good sleep hygiene by following these simple steps:

1. Make sleep a priority, like brushing your teeth, eating well and exercising regularly.

2. Avoid caffeine, nicotine and alcohol late in the afternoon and evening. Caffeine and nicotine can keep you from falling asleep, whereas alcohol interferes with overall sleep quality and can cause you to wake during the night.

3. Avoid large meals several hours before bed, and “don’t dine after 9” as a general rule. A light snack, however, may help you sleep, particularly if you are really hungry. Also, foods containing tryptophan (e.g., milk) have sleep-promoting properties.

4. Develop a sleep ritual. Following a routine just before going to bed signals to your body that it’s time to settle down for the night. Try reading a book, listening to music or practicing nightly relaxation techniques.

5. Keep regular hours. Fall asleep and arise around the same time each day, even on weekends. Avoid napping unless you are sleep deprived.

6. Create a restful place to sleep. A cool, comfortable, dark room (not too hot or too cold), a comfortable mattress and pillow, and a room free of noise work best.

7. Use earplugs, an electric fan or a “white-noise” machine to block out sounds, if needed. If your pets disturb you during the night, put them in another room.

8. Exercise regularly. Physical activity can help relieve daily tensions and stress. However, refrain from exercising at least 3 hours before bedtime, because the beta endorphins secreted during a workout can keep you awake.

9. Take a warm bath before going to bed and try out some aromatherapy products that contain lavender or chamomile.

10. Avoid using your bed for anything other than sleeping or having sex.

original article from IDEA Fitness

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January 11, 2011

10 Morning Mood Boosters

Filed under: Uncategorized — Tags: best personal trainers in las vegas, boot camps, carol strom, encore fitness las vegas, encore personal training, encore personal training las vegas, encore training las vegas, encore training program, fitness, great trainers, health, healthy eating, Henderson Fitness Trainer, las vegas athletic club personal trainers, Las Vegas Athletic Clubs (LVAC), Nevada health & fitness, personal trainers in las vegas — Encore Personal Training @ 5:45 pm

courtesy of Yahoo! Health

Have you ever noticed that what happens during the morning hours often sets the tone for the rest of the day? When things go smoothly, you tend to feel more relaxed and ready to face whatever the day may bring. However, when things get bumpy before you’ve even managed to get dressed, you’re more likely to remain grumpy until bedtime. While some hassles can’t be avoided, you can make mood-enhancing decisions during the a.m. hours that will set the stage for the next 16 or so. We spoke with the experts and combed the latest research for 10 pick-me-ups that will have your mood rising like the morning sun. Try one (or all!) of them for a happier and healthier you.

1. Pick one “spoil-me” task to do.

When you wake up, give yourself 30 seconds to think of at least one nice thing you can do for yourself that day…and then do it. When Alice Domar, PhD, psychologist and coauthor of Live a Little! Breaking the Rules Won’t Break Your Health, was in Los Angeles for a book tour one winter, she woke up much earlier than usual. But instead of fretting about lost zzz’s, she realized with excitement that she could score some fresh fruit at the nearby farmer’s market, which would’ve been impossible if she were back home in Boston. That impromptu side trip kept her mood lifted throughout the day.

2. Eat a well-balanced meal.

Start your morning with a nutritious mix of complex carbohydrates and proteins that will last you until lunch, such as oatmeal or toast with peanut butter (include a sprinkle of cinnamon, which one study linked to improved mood and alertness, for an extra boost). Other research found that a moderate amount of caffeine (200 mg, or the amount in about two cups of coffee) elevated mood and mental sharpness, so enjoy some joe or black tea with your breakfast.

3. Get some fresh air.

Head out for some “green exercise”—physical activity performed in an outdoor setting—even if you only have a few minutes to spare. Researchers found that people experienced an enhanced mood and higher self-esteem after just five minutes of various types of green exercise, including walking and gardening. The study also found that exercising near water amplified the effects, so if you live near a lake, river or waterfall, even better.

4. Listen to the sounds of nature.

Capture the benefits of the great outdoors, even if you can’t get outside, by listening to recorded nature sounds. In a recent study, participants recovered from a stressful situation more quickly when they listened to a recorded combination of running water and bird sounds. Open your window in the morning so you can hear Mother Nature’s music as you get ready, or invest in an alarm clock that eases you awake with nature sounds.

5. Focus on feeling good.

Right after waking up, Robyn McKay, PhD, a psychologist based in Tempe, Arizona, and founder of the Smart Girl-Modern Goddess coaching program, recommends taking five deep breaths and making the decision to feel good for the day. “Imagine that, even when you encounter frustrations and surprises, you will remember to breathe and respond mindfully—rather than react mindlessly—to your circumstances,” she says. Dr. McKay also suggests that, throughout the day, you “take five deep, intentional breaths and remind yourself of your decision to feel good.”

6. Drink hot chocolate.

A recent study found that sipping a drink containing cocoa flavonols improved participants’ moods and levels of alertness—even as they worked on a series of challenging math problems. So go ahead and savor some hot cocoa made with lowfat or skim milk and dark chocolate. The protein and carbs in the milk will help keep your blood sugar levels stable until lunch, which will help you hold on to your mood momentum.

7. Take a moment to assess yourself.

Don’t jump out of bed right when you open your eyes in the morning. Instead, take five minutes to pay attention to your body and notice if you feel any stiffness, then do some light stretching while breathing deeply, suggests Lynn Louise Wonders, LPC, RPT-S, RYT, a psychotherapist and yoga teacher in Marietta, Georgia. She notes, “Before racing off to the hundred things on the day’s to-do list, it can be tremendously beneficial to claim these five minutes to tune in to your body and your breath. You’ll find that you are more ‘present’ and better equipped to deal with the busyness of the day ahead.”

8. Envision the negative.

You’ve probably heard that gratitude is a mood elevator, but here’s a surprising twist to that tactic: Think about a positive event from your life—how you got your dream job or met your ideal partner, for instance—and then imagine what your life would be like if the event hadn’t happened. Though it seems like this would have the opposite effect, it actually improved the mood of one study’s participants more so than simply thinking of the positive event itself.

9. Breathe in some mint.

Researchers found that sniffing peppermint enhanced mood and attention while also fighting fatigue. Try keeping a bottle of peppermint essential oil or bag of peppermint tea on your nightstand so you can inhale the positive scents right as you wake up. Another happiness helper is chewing gum, which elevated the moods, alertness and attention spans of another study’s participants. Pop a piece of peppermint gum after breakfast for a double-duty perk-up.

10. Smile.

There’s one thing you can do just about anywhere: Smile. “Remember,” says Dr. McKay, “smiling is a simple way to change your mood—and the mood of those around you, too.” So spread your good-mood wealth by baring those pearly whites as often as possible in the morning as well as throughout the day

original article from Yahoo! Health

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The Encore Fitness Blog Resources and information from top Las Vegas personal trainers, fitness and dietary experts. Carol Strom.

January 31, 2011

January 29, 2011

January 21, 2011

January 20, 2011

January 19, 2011

January 18, 2011

January 15, 2011

The Most Common Iron Deficiency

Increasing Iron Intake

Too Much Iron

January 14, 2011

January 13, 2011

January 11, 2011

1. Pick one “spoil-me” task to do.

2. Eat a well-balanced meal.

3. Get some fresh air.

4. Listen to the sounds of nature.

5. Focus on feeling good.

6. Drink hot chocolate.

7. Take a moment to assess yourself.

8. Envision the negative.

9. Breathe in some mint.

10. Smile.