Health and Fitness Daily

Cash for health. According to a study in the Journal of Occupational & Environmental Medicine, cash incentives of as little as $7 work to get people in shape. Study participants were offered no incentives, seven dollars or fourteen dollars, and were given no advice on how to lose weight or exercise. The people who were paid were more likely to lose weight than those who received no money.
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Fast food

Fast food. Although not high on the list for nutritious eating, busy schedules may call for a fast food meal. The editors at EatingWell.com recommend the following menu items when fast food is your only alternative: a 6-inch turkey breast sub from Subway; a slice of thin crust cheese or veggie pizza and a salad from Sbarro; a McDonalds’ Fruit and Walnut Salad; or Taco Bell’s Bean Burrito.
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Chicken soup

Chicken soup. Dr. Stephen Rennard of the University of Nebraska Medical Center conducted the most recognized laboratory tests to determine why chicken soup might help colds. Rennard found that chicken soup inhibited the movement of white blood cells, which help defend against infection. Inhibiting the migration of these infection-fighting cells helps reduce upper respiratory cold symptoms.
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HSA

HSA. A Health Savings Account is an alternative way for consumers to pay for their health care. A HSA enables you to pay for current and future medical and health expenses on a tax-free basis. You own and decide how to spend the money in the account without relying on a third party or a health insurer. You must be covered by a High Deductible Health Plan to be able to take advantage of an HSA.
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Steriods

Steriods. Steroids are synthetic hormones that boost your body's ability to produce muscle and prevent muscle breakdown. Steroids taken for an extended period can cause stunted growth; liver tumors; abnormal enlargement of the heart muscles; aggressive behavior and mood swings; acne; increased breast growth in males; irreversible stretch marks; hair loss; and muscle aches.
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Moods and health

Moods and health. Your body may suffer the consequences when your emotions get the best of you. Researchers have found that depression can put people at greater risk of heart attack or stroke. Mild depression can be treated with an increase in physical activity as well as getting enough sleep, eating right, avoiding alcohol, and reducing stress.
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Mini workouts

Mini workouts. Several mini workouts can be as effective as one extended workout. For busy people it may be much easier to split a workout into several smaller sessions. Breaking up the day with several 10-minute workouts can wake you up and make you more productive during low energy parts of your day. Split exercise sessions may also make your workouts more efficient.
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Oblique stretch

Oblique stretch. This exercise works the abs, hips and back. Stand straight, feet about shoulder width, and bend your arms behind your back keeping your elbows straight up. Stretch toward one side while keeping your back straight and hold for four seconds. Return to center. Stretch the other direction and hold for four seconds. Try ten of these for one set and increase as desired.
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Fat burn zone

Fat burn zone. The optimum fat-burn zone for most people is exercising at 70% to 80% of their maximum heart rate. Maximum heart rate is the highest number of heartbeats per minute during peak exercise. This may be measured with a heart-rate monitor or by taking your pulse. Your heart rate should decrease for any given exercise workload as you get more fit.
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Fatigue

Fatigue. Fatigue is a normal signal for your body to slow down. Persistent fatigue interferes with your daily life. Beside the normal causes of fatigue, other factors include depression, high stress, sleep deprivation, poor nutrition, alcohol use, allergies, medications, viral infections and chronic pain. Rid fatigue by getting enough sleep, exercise, stress management and good nutrition.
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Processed meat

Processed meat. Eating cured meats such as hot dogs, smoked turkey, bacon or salami may double your risk for lung disease, according to a recent Columbia University Medical Center study as published in Ladies Home Journal. Researchers believe the preservatives used in processing these meats may cause lung disease and damage lung tissue.
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Grapes

Grapes. At 100 calories per serving, grapes are loaded with nutritional value. Grapes contain Vitamins A, C, and B6, potassium, calcium, phosphorus, magnesium, iron, as well as fiber and protein. The nutrients found in grapes have been found to prevent a number of chronic diseases including cardiovascular disease, cancer, and age-associated diseases like Alzheimer’s.
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Skinny kitchen

Skinny kitchen. The editors at Health magazine suggest the following tips to help you create a "skinny kitchen." Put food in opaque versus clear containers to avoid temptation. Clear your kitchen counters of all food except for fruit. Keep warm, as the warmer your body, the less food you crave. Turn the kitchen lights down or off after dinner.
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Swimming

Swimming. The health benefits of swimming are almost unmatched by any other sport. Swimming works your whole body, improving cardiovascular conditioning, muscle strength, endurance, posture, and flexibility, all at the same time. Your cardiovascular system in particular benefits because swimming improves your body’s use of oxygen without overworking your heart.
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Agonist and antagonist

Agonist and antagonist. An agonist muscle is generally the muscle we are exercising. An antagonist muscle is the opposing muscle and acts in contrast to the agonist. For example, the biceps and triceps muscles act as the agonist and antagonist muscles during a barbell curl weight lifting exercise.
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Colds

Colds. Cough and colds are most common during the winter months. Cold germs are contained and spread more easily during indoor months. Use the following tips to avoid cough and cold: wash your hands often; avoid putting your hands near your eyes, nose and mouth; make sure shared items are cleaned frequently; get enough rest; drink more water; limit alcohol consumption; and eat healthy.
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Gatorade

Gatorade. In 1965, researchers at the University of Florida determined that the fluids, electrolytes and carbohydrates their players lost through workouts were not being adequately replenished. The researchers formulated a carbohydrate-electrolyte beverage that would adequately replace the key components lost by Gator players during their workouts. They called their new drink "Gatorade".
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Low sodium

Low sodium. Some foods are marketed and sold as “low in sodium”. The Food and Drug Administration defines the term "low sodium" as a food serving with less than 140 mg of salt per serving. Most Americans consume more than double the recommended daily amount of sodium (1,500 mg to 2,000 mg).
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Lactic acid

Lactic acid. Lactic acid is characterized as a muscle fuel. Muscle cells convert glucose to lactic acid, which is taken up and used as fuel by mitochondria, the energy factories in muscle cells. Increased muscle mitochondria allow athletes to burn more lactic acid, which makes muscles work harder and longer. Lactic acid was once considered a waste product.
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Coffee

Coffee. There are nearly 110 million regular coffee drinkers in the U.S. Some of the adverse health affects of drinking coffee include stained teeth, bad breath, increased stress level, and inducement of stomach problems. Some positive affects of coffee are short-term body stimulant, natural diuretic, and increased short-term memory retention.
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Incomplete protein

Incomplete protein. Our bodies need protein for good health. Incomplete proteins are labeled so because they lack the adequate essential amino acids found in complete proteins. Complete proteins are contained in foods such as meat, eggs and dairy products. Incomplete proteins are found in vegetables, beans and other plant products.
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Static stretching

Static stretching. This type of stretching consists of slowly moving into an extreme range of motion and holding that position for a certain amount of time. You stretch to the farthest point and hold the stretch. Static stretches are recommended for a workout cool down.
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Circuit training

Circuit training. Circuit training combines strength training exercises along with endurance exercises. Circuit's fast-paced methods are designed to work all muscle groups as well as heart and lungs. The term circuit represents the method's quick rotation of exercises.
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The President's Challenge

The President's Challenge. The President's Challenge encourages all Americans to make being active part of their everyday lives. Since 1966, the program has been motivating and rewarding kids, teens, adults and seniors to improve their lives through physical activity and fitness efforts. President Bush reinvigorated the initiative in 2002 with the President's Challenge Awards Program.
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Super Size Me

Super sized. The documentary film "Super Size Me" chronicles director and star Morgan Spurlock's one month exclusive diet of McDonalds food. Spurlock's 5,000 calorie per day diet results in drastically higher blood sugar, cholesterol and blood pressure, while affecting his psychological well-being. Spurlock gained 25 pounds. The film grossed nearly $29 million worldwide.
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Pilates

Pilates. The Pilates method is a physical fitness system that encourages the use of the mind to control the body's core postural muscles. Joseph Pilates developed the system as a rehabilitation program for returning World War I veterans. Pilates is one of the fastest growing exercise programs and is associated with improving core strength, flexibility and agility.
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Flu-free

Flu-free. The best way to prevent the flu is to get an annual flu vaccination. Almost two-thirds of the population is recommended to get the shot. This includes people over age fifty, children ages six-months to five years, people in close contact with children, people with chronic diseases, and health care workers.
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Take a break

Take a break. Taking breaks during an exercise regimen may burn more fat and yield more weight loss than not taking a break. According to a recent article in the Journal of Applied Physiology, Japanese researchers conducted the first known comparison between the two exercise methods and found taking a break in the middle of a workout metabolized more fat than exercising with no break.
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Vitamin D

Vitamin D. Vitamin D refers to a group of prohormones that regulate calcium and phosphorus levels in blood; promote bone formation; help regulate the parathyroid gland; and help the immune system. Food sources of Vitamin D include fish, such as salmon and mackerel, mushrooms, whole eggs and yeast. Natural sources include exposure to sunlight.
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December fruits and vegetables

December. Freshly picked fruits and vegetables provide more nutrients and more flavor than canned or stored fruits and vegetables, and usually cost less as well. Try adding one or more of the following fruits or vegetables that are ripe and at their natural peak during the month of December: Brussels sprouts, butternut squash, dates, Mandarin oranges, red currants, tangerines and turnips.
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Water

Water. The human brain is about 75% water. While there is no research to show that drinking water improves our memory, it has been shown that even a small amount of dehydration leads to confusion and problems with memory. Generally, about 8 to 12 cups of water per day are recommended for healthy consumption.
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Stress

Stress. Research shows that stress is linked to increased risk for heart attacks, depression, cancer and the progression of H.I.V. and AIDS. Workplace stress may be as bad for your heart as smoking and high cholesterol. Another negative of stress is that it can trigger bad habits like overeating, lack of sleep, and smoking and drinking, which cause further health issues.
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SHAPE

SHAPE. SHAPE magazine is the source for women's health and fitness. From diet and exercise to psychology and health, SHAPE presents scientifically sound and research based articles. Each issue offers a wide range of tools designed to help the reader become healthier, more energetic, confident, motivated, and less stressed. Learn more as Shape.com.
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Secondhand Smoke

Secondhand Smoke. Secondhand smoke comes from the smoke that smoker’s exhale and from the end of the cigarette, cigar, or pipe. Secondhand smoke contains chemicals that are toxic or cause cancer. Secondhand smoke significantly increases a person's risk for respiratory infections, asthma, coughing, sore throats, sniffling, sneezing, cancer and heart disease.
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Diet Online

Diet Online. eDiets.com is one of the Internet's top diet sites. Dieters get a free diet profile and choose a plan with the help of eDiets professionals. The site also provides diet news features, diet plans, fitness tools and plans, a shop and a diet community chat room. There are over two million worldwide members enrolled on eDiets.com.
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Lower back stretch

Lower back stretch. This exercise works the abs, back and chest. Start by lying face down, legs together, arms bent with your hands resting together behind your back. Using your back, lift your head and chest about 1 foot off the floor, hold for two seconds, and lower to the start position. Do ten of these for one set of this exercise.
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Crunches

Crunches. This classic exercise was designed solely for the abs. Start by lying flat on your back, elbows bent with hands behind your head, and knees bent. Using your abs bring your right elbow forward to touch your left knee, pause and return to the start position. Repeat for the left elbow to complete one repetition. Start with a set of ten crunches and work up as desired.
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V stretch

V stretch. This exercise works the lower back, groin, hamstring and hips. Start by sitting up with your legs stretched out in front like a V. Stretch each arm to touch each foot, hold for four second and return to the start position. Start with a set of ten and work up as desired.
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The talk test

The talk test. The American College of Sports Medicine specifies the "talk test" as way to gage your activity level. People who are able to comfortably converse during exercise are likely working out at an acceptable intensity, probably somewhere around the low-middle range of their heart rate zone. Studies show that maximum benefits are achieved when we exercise at our target heart range.
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Averages

Averages. What is your height and weight? In the United States, the average female is about 5 feet, 4 inches tall and weighs about 140 pounds. The average male is about 5 feet, 9 inches tall and weighs 162 pounds. Between 1960 and 1990 the average American male grew 2 inches taller and 27 pounds heavier, while the average American woman grew 2 inches taller and 1 pound heavier.
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Peanuts

Peanuts. Peanuts contain the same amount of nutrients as strawberries. They are good source of protein, vitamin E, and niacin. Peanuts are high in the bioflavonoid "resveratrol", which is believed to help prevent the formation of arterial plaques. Studies show that peanuts can help raise good cholesterol, lower bad cholesterol, and factor in the prevention of heart disease.
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An apple a day

An apple a day. Apples provide us with Vitamin C, fiber and minerals. One medium apple at about 80 calories supplies about 15% of a day's worth of vitamin C as well as plenty of fiber. Eat it with the skin on and get twice as much fiber, about four grams. From Adanac to Yellow Newton, apples provide a sweet snack with vitamins and minerals.
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Health and Fitness Daily

Health and fitness quote: "Our health always seems much more valuable after we lose it."
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Breakfast

Breakfast. A recent Harvard Medical School study re-enforced the notion of breakfast being the most important meal of the day. The study found people who ate breakfast every day were a third less likely to be obese compared to those who skipped the meal and were half as likely to have blood-sugar problems. The researchers believe eating first thing in the morning helps regulate appetite and energy.
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Health clubs

Health clubs. The health club industry in the U.S. is a $16 billion industry, according to the International Health, Racquet and Sports Club Association, a national health and fitness trade group. There a nearly 30,000 health clubs in the United States with over 40 million members. Since 1987, the growth in numbers of health clubs and members in the United States has more than doubled.
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The Great American Smokeout

The Great American Smokeout. The first Great American Smokeout was held on November 15, 1977. The annual Smokeout event is intended to get smokers to quit for a day, taking the first step toward quitting all together. This event is credited with some of the dramatic changes toward tobacco promotion and tobacco use over the past thirty years.
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Anorexia

Anorexia. Anorexia nervosa is a complex psychological and physical eating disorder mainly affecting young people. Anorexics have an intense fear of gaining weight and severely limit the amount of food they eat. Experts suggest this condition may be due to a mix of family history, social factors, and personality traits. With treatment, a person with anorexia can return to and stay at a healthy weight.
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Low cholesterol

Low cholesterol. Some food products are marketed and sold as “low in cholesterol.” The Food and Drug Administration defines the term "low cholesterol" as food having less than 20 mg of cholesterol and two grams or less of saturated fat per serving.
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Health insurance

Health insurance. A record number of Americans are without health insurance, according to recent U.S. Census Bureau statistics. As of 2006, there were 47 million Americans without health insurance coverage, or about 15.8 percent of the U.S. population. According to the report, some of the trend can be explained by employers curtailing coverage or making it too costly for lower income workers to afford.
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Smoking

Smoking. A number of companies are requiring employees who use tobacco to pay higher health insurance premiums, hoping that will motivate them to stop smoking, according to a published USA Today article. A benefits survey of 950 US-based employers showed at least 41% used some form of financial incentives or penalties in their health care plans.
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Protein

Protein. Our bodies need protein for good health. Protein is a nutrient made up of essential and nonessential amino acids. It helps maintain and replace body tissue, creates red blood cells and manufactures antibodies that fight infection and disease. Protein is found in meat, eggs and dairy products.
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San Francisco

San Francisco. The city by the bay ranked highest among all U.S. cities in terms of men's longevity and health according to a study compiled by Men’s Health magazine. The magazine based the city's rank on calculated death rates for heart disease, stroke, and cancer, exercise frequency and body weight, smoking habits and higher education.
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Anaerobic threshold

Anaerobic threshold. Muscles burn energy in two ways, aerobically (with oxygen) and anaerobically (without oxygen). Your body's anaerobic threshold represents the point at which you begin working your muscles without oxygen, usually in response to bursts in activity such as a fast sprint. Anaerobic threshold varies but is generally lower for less active people versus more active people.
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Stretching

Stretching. Most health and fitness experts recommend pre-game or pre-workout stretching exercises as a way to reduce injury. A growing number of fitness professionals also support the idea of doing a stand-alone stretching regimen, separate from workouts, as a way to increase performance.
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Fitness failure

Fitness failure. Surveys have shown that more than half of all new exercisers quit their program within the first six months. Adopt the following methods to avoid fitness failure: set a series of realistic short-term goals; include exercise and diet variety; workout with a partner; and develop a backup plan.
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Overeating

Overeating. A recent study conducted at Sam Houston State University found that people tend to overeat when eating with others versus eating alone. The study tracked five hundred participants and found those eating with one other person ate 44% more on average. Those eating with a group of twelve ate 76% more than when eating alone.
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Heart beats

Heart beats. A normal heart beat rate for a human falls within the range of 60 to 100 beats per minute. People in excellent condition may have heart rates as low as 40, as a well-conditioned heart does not need to work as hard to circulate blood. Heart rates above 100 may be a sign of heart disease, infection or arthritis.
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Healthy states

Healthy states. Minnesota is the healthiest state in America, according to the most recent United Health Foundation health study. The study ranked the health of each U.S. state based on twelve health factors, such as smoking, obesity and health insurance coverage. The states of Vermont, New Hampshire and Hawaii were also top health performers.
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National Diabetes Awareness Month

November. November is National Diabetes Awareness Month. The American Diabetes Association estimates that about 41 million Americans, age 40 to 74, are pre-diabetes, and that many others are and do not realize it. The physical impact during pre-diabetes is damage to the heart and circulatory system. Diet and exercise are the keys to diabetes prevention.
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November

November. Freshly picked fruits and vegetables provide more nutrients and more flavor than canned or stored fruits and vegetables, and usually cost less as well. Try adding one or more of the following fruits or vegetables that are ripe and at their natural peak during the month of November: beets, bosc pears, cranberries, rutabagas, sweet potatoes and yams.
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Aging population

Aging population. Since 1900, the percentage of Americans 65 and over has more than tripled, increasing from 3.1 million to 34.5 million. According to the World Health Network, by the year 2025, there will be more than 50 million older Americans. Seniors over 65 will outnumber teenagers by more than two to one.
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Walking neighbors

Walking neighbors. Some researchers believe neighborhoods with pedestrian-friendly amenities such as sidewalks and walking and running trails make healthier residents. University of BC researcher Lawrence Frank is among a group of scientists who have shown that people who live in walkable neighborhoods tend to weigh less than people who live in more isolated and car-dependent areas.
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Stress city

Stress city. Tacoma, Washington has the distinction of being the most stressful city in the United States. A recent study from Sperling's Best Places ranked Tacoma first based on nine factors associated with stress: unemployment rate, divorce rate, commute time, violent and property crime rates, suicide rate, alcohol consumption, self-reported "poor mental health," and the number of cloudy days.
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Health

Health. Health magazine provides its readers with credible, useful, and up-to-date information on how to live healthier, happier lives. The magazine covers well-being, fitness, nutrition, and beauty. Its real-world perspective helps readers make sense of conflicting news, trends, and studies. The magazine was established in 1987 and has more than 6 million readers. Learn more at Health.com.
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Hernia

Hernia. A hernia is an opening or weakness in the wall of a muscle, tissue, or membrane that normally holds an organ in place. If the opening or weakness is large enough, a portion of the organ may be able to poke through it. Hernias are caused by a combination of muscle weakness and strain. They occur more frequently in the abdomen, groin and belly button area.
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Active.com

Active.com. Active.com is an online community for people who want to participate in activities about which they are passionate. Millions of active individuals visit the site each month to search and register for races, team sports and recreational activities; interact with others who have similar interests; start training programs; and access nutrition, fitness and training tips.
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Body arches

Body arches. This exercise works the back and buttocks. Start by lying face down, legs straight and arms extended out straight in front of your head. Using your back, slowly lift your arms and legs toward the ceiling, hold for twenty seconds, and lower to the start position for one repetition of this exercise.
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Energy cycle

Energy cycle. Every person has a daily energy cycle. For most, energy is low after waking up in the morning, peaks in late morning to early afternoon, drops in late afternoon, rises again in the early evening and is lowest just before bedtime. Plan around your body's energy cycle. Take on exercise or more difficult tasks during high energy times while resting when your energy is low.
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Advanced plank

Advanced plank. This version of the plank exercise works the upper abs. Start this exercise lying face down with your arms stretched out in front and your toes touching the mat. Lift your body using just your forearms, abdomen and toes. Hold this position for three seconds and rest to the floor to complete one repetition.
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Orange juice

Orange juice. Orange juice contains more than 60 phytonutrients. Phytonutrients are natural bioactive compounds that work together with vitamins, minerals, and fiber to promote good health by protecting our cells. Research has shown that antioxidants in phytonutrients help support a healthy cardiovascular system and immune system.
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Isotonic exercise

Isotonic exercise. Isotonic exercise occurs when a muscle shortens or lengthens against a fixed resistance. The classic form of isotonic exercise is weight lifting with free weights or a Nautilus type machine. Other good isotonic exercises include sit-ups, push-ups and pull-ups.
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Soup is good food

Soup is good food. Eating a soup appetizer can cut your calorie intake by about 20%, according to a recent Penn State study published in Men's Health magazine. Researchers found that participants ate an average of 135 fewer calories when they started their meal with a 150 calorie serving of broth based vegetable soup. Researchers believe the soup forces your body to slow down allowing it to recognize it is becoming full.
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Popcorn

Popcorn. Popcorn is a fun, healthy snack that is a convenient way for you to eat more whole grains. Whole grains provide antioxidants, Vitamin B, fiber, carbohydrates, proteins and minerals. Dietary Guidelines recommend at least three daily servings of whole-grain foods. Three cups of popped corn provide one serving of whole grains.
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Athletic shoes

The origin of the modern athletic shoe dates back to the late 18th century when people wore rubber soled shoes called pimsolls. In 1915, Converse made the first athletic shoes for tennis. Two years later they designed the first basketball shoe. The U.S. Rubber company began selling "sneakers" in 1917, a name the company coined from the quiet walk of the shoe.
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Bread

Bread. The diet editors at iVillage.com suggest the following tips for selecting the healthiest breads. Look for whole grain or whole wheat on the label. The first ingredient listed for the bread should include the word “whole”. Avoid products that are “made with whole grains”. If you are looking to reduce your calorie intake, check the bread’s serving size.
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Marriage penalty

Marriage penalty. Married men and women out gained their single counterparts by 6 to 9 pounds over five years, according to a recent study by the Obesity Society, a group of weight-loss scientists and professionals. To avoid post honeymoon weight gain, try to keep old habits, schedule regular exercise, and eat lighter fare over heavy family style meals.
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Healthy fast food

Healthy fast food. The editors at HelpGuide.org suggest the following menu choices as the healthiest alternatives when eating fast food: grilled chicken or fish sandwich, baked potato with vegetables, salad with low-fat dressing, single hamburger, deli sandwich on wheat bread or pita, and wraps on whole wheat tortilla.
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Floral healing

Floral healing. In 1930, English scientist Edward Bach proposed that sickness resulted from imbalances in the soul. To restore spiritual and physical health, Bach developed floral and flower-infused essences designed to quell emotions such as stress, despair, anxiety and apathy. The floral medicine was taken as drops under the tongue or added to a bath.
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HFCS

HFCS. High-Fructose Corn Syrup is a food additive that was developed over 30 years ago. It is derived from corn and is many times cheaper and sweeter than simple sugar. Unlike regular sugar, HFCS does not quench the body's appetite, thus allowing people to drink a two-liter bottle of soda without feeling "full". The average American consumes sixty-two pounds of HFCS each year.
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Emotional eating

Emotional eating. A common issue among dieters is emotional eating. This eating occurs as a way to suppress or soothe negative emotions, such as stress, anger, anxiety, boredom, sadness and loneliness. To deter emotional eating, give yourself time to gain control before reaching for food. If you fail, be persistent and try again next time.
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Health care

Health care. U.S. employers pay significantly higher employee health care costs relative to all other industrialized nations. Employers are doing two main things to address higher health care costs. They are reducing or eliminating health care costs through changes in coverage levels or eligibility and/or they are reducing the number of individuals covered through layoffs or outsourcing.
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Muscle

Muscle. Our bodies are built to naturally retain only the necessary amount of muscle mass it needs to perform on a daily basis. Bodies add muscle reluctantly and shed it rather easily. Adding and maintaining body muscle requires added muscle building exercise and up to fifty calories a day per extra pound of added muscle mass.
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Reps and sets

Reps and sets. Exercise is a physical activity that develops or maintains fitness and health. A repetition is the number of times a motion for an exercise is completed, for example, one pushup. An exercise set is the number of times an exercise repetition is performed, for example, a set of ten pushups.
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BMR

BMR. Basal Metabolic Rate measures the minimum calories necessary to sustain life in a resting individual. Calories are burned by bodily processes such as respiration, the pumping of blood around the body and maintenance of body temperature. BMR can be responsible for burning up to 70% of a person’s total calories expended.
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Aerobics

Aerobics. In that late 1960s, Dr. Kenneth H. Cooper developed a form of exercise to monitor astronauts for pulse rate and oxygen consumption. He called his new excise regimen "aerobics". The new exercise method was also found to help prevent coronary artery disease. Aerobics spawned different forms, such as dance aerobics, step aerobics and water aerobics.
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Cancer

Cancer. Nearly half of all cancer deaths are related to obesity or the use of tobacco. The latest report from The President's Cancer Panel suggests that many instances of cancer could be prevented by exercising, eating right, maintaining a healthy weight and not smoking. The report cited challenges in what motivates people to live a healthier lifestyle.
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Diabetes

Diabetes. Insulin is needed to convert sugar, starches and other foods into energy used by our bodies. Diabetes is present when the body fails to produce the insulin or becomes insulin resistant. Diabetes can lead to blindness, heart and blood vessel disease, stroke, kidney failure, amputations, and nerve damage. Prevent diabetes through proper nutrition and regular exercise.
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Audio trainer

Audio trainer. People with busy schedules or those looking for further motivation are turning to audio workouts. Audio workouts are played on iPods and MP3 players. They feature celebrity trainers that coach you with everything from stretching to marathons. Download digital workouts from itrain.com, cardiocoach.com and beitfit.com.
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Organic foods

Organic foods. Nearly 25% of Americans purchase organic foods once a week, up from 17% in 2000. The National Organic Program defines organic crops as those grown without pesticides, artificial fertilizers, and processed without ionizing radiation or food additives. Organic meats come from animals raised without antibiotics and without the use of growth hormones.
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Workplace stress

Workplace stress. There are ways to prepare for handling workplace stress. Stay healthier by eating more fruits and vegetables; make friends that you can vent and discuss your stress issues; take necessary breaks from your work; choose your workplace battles wisely; plan and prioritize your work with to-do lists and realistic due dates.
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October fruits and vegitables

October. Freshly picked fruits and vegetables provide more nutrients and more flavor than canned or stored fruits and vegetables, and usually cost less as well. Try adding one or more of the following fruits or vegetables that are ripe and at their natural peak during the month of October: acorn squash, parsnips, persimmons, pomegranates, pumpkins and radishes.
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Video workout

Video workout. In an effort to broaden the appeal of working out, some fitness centers are incorporating video game consoles, such as Nintendo Wii, with other traditional workout methods. Customers use Wii to punch, run and jump with the system’s movement-sensitive controller. Estimates say one session of Wii boxing, tennis or bowling equates to going for a brisk walk and can burn up to 125 calories.
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Healthy gift

Healthy gift. A great gift for those who enjoy fitness and gadgets is the Timex Bodylink System. The Bodylink System is four devices in one: a global positioning system for calculating distance and pace, a heart rate monitor, a data recorder, and a watch. All saved data from the BodyLink can be uploaded to a personal computer.
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Fitness Magazine

Fitness Magazine. Fitness Magazine is dedicated to helping its readers learn more about exercise, health, and nutrition. The magazine provides expert advice on topics such as healthy eating, optimizing your workout routine, and managing stress, as well as comprehensive reports on health issues such as breast cancer, asthma, and heart disease. Learn more at FitnessMagazine.com.
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Bursitis

Bursitis. Bursitis is joint pain that occurs from repeated use of a particular joint or trauma from a direct hit. Our joints each have a fluid sac called a bursa that provides cushioning for movement and pressure. If a bursa becomes irritated either by a direct hit or from repeating the same movement, bursitis can occur. The most common areas for bursitis are the elbow, knee, hip and ankle.
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KidsHealth.org

KidsHealth.org. KidsHealth is a popular website providing doctor-approved health information about children from before birth through adolescence. The award-winning site provides families with accurate, up-to-date, and jargon-free health information they can use. KidsHealth has been on the Web since 1995. More than 500,000 visitors access KidsHealth on a daily basis.
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Pushups

Pushups. This classic exercise works the chest, shoulders and triceps. Start by lying face down on the floor. Keeping your body straight, look straight ahead and lift your body with your toes and the palms of your hands. Lower your chest, touch the floor while bending your arms, and raise back up to the start position. Do eight to ten pushups for one set and work up as desired.
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Side leg raise

Side leg raise. This exercise works the buttocks. Start by lying on your side with your body straight and raise the top leg about 1 foot off the floor. Slowly raise your lower leg to meet the top leg, hold for two seconds and return to the floor. Each leg lift from the floor is one repetition.
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Phytochemicals

Phytochemicals. The stimulating colors and flavors in fruits and vegetables result from thousands of phytochemicals found in them. These compounds help prevent diseases such as diabetes, high blood pressure and heart disease, and may also prevent cancer and boost the immune system. Phytochemicals are found in fruits, vegetables, grains, legumes, soy, herbs, seeds, and green tea.
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Orthorexia nervosa

Orthorexia nervosa. Orthorexia, a recent term coined by Dr. Steven Bratman, refers to the obsession with eating healthfully. Orthorexics spend excessive amounts of time thinking about, planning and preparing healthy meals and snacks. Orthorexia is different than anorexia or bulimia. In those disorders people are focused on the quantity of food, while orthorexics are strictly focused on the quality.
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Cardio Karaticise

Cardio Karaticise. Cardio Karaticise is a relatively new exercise program that utilizes soft fluid motions of ancient Mandarin Kung Fu to provide gentle exercise and a great cardio workout. Cardio Karaticise gives an intense workout without stressing the joints and back. Even those that are severely overweight or those that need to protect their knees and back are able to do Cardio Karaticise.
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Mindless eating

Mindless eating. Noted nutrition author Professor Brian Wansink's recent book "Mindless Eating: Why we eat more than we think" spells out a multitude of factors why we overeat. Wansink suggests our kitchens play a large role. Factors such as bright lights, TVs, see-through containers, platter-sized plates, and snacks in easy-to-grab places put us at risk of eating much more than necessary.
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Healthy weight gain

Healthy weight gain. Estimates put the number of underweight Americans at nearly 45 million. Older adults often lose weight due to less appetite. People coming off a serious illness lose weight. Others are underweight by nature. Healthy steps to gain weight include: eat 500 more calories a day; snack throughout the day; eat healthy, high-calorie foods; eat larger portions at mealtime; eat more healthy fats.
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Calories and pounds

Calories and pounds. It takes about twenty walking steps to burn one calorie. To burn one pound, you need to burn 3,500 more calories than your body consumes over a given period.
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Fortified foods

Fortified foods. Fortified foods are food products to which extra nutrients have been added. Foods are fortified for three main reasons: to replace nutrients lost during processing and storage; to compensate for missing nutrients; and to further enrich existing nutrients. Common fortified foods include orange juice, milk, salt and breakfast cereal.
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The hamstring

The hamstring. The big group of muscles and tendons in the back of the thigh are called hamstrings. Hamstrings function by pulling the leg backward and by propelling the body forward while walking or running. Hamstring injuries are common. Treatment of a hamstring injury calls for “rice”: rest, ice, compression and elevation.
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Fast food nation

Fast food nation. America has been dubiously labeled the "fast food nation". Everyday, one out of four Americans (about 75 million people) eats a fast food meal. Most choose fast foods for the convenience as well as the expense. Fast food restaurants offer the fastest, cheapest, and usually least nutritious, dining alternative.
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Atkins diet

Atkins diet. Introduced by Dr. Robert C. Atkins, the Atkins diet is a high-protein, high-fat, low-carbohydrate plan. The diet allows for unrestricted amounts of meat, cheese and eggs while severely restricting carbohydrates such as sugar, bread, pasta, milk, fruits and vegetables. Atkins dieters use stored fat for energy versus burning glucose from carbohydrate digestion. Burning fat for energy causes weight loss.
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Healthy

Healthy. For food servings, the Food and Drug Administration defines the term "healthy" as having decreased fat, saturated fat, sodium and cholesterol and at least ten percent of the daily values of vitamins A and C, iron, protein, calcium and fiber.
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Pulled muscle

Pulled muscle. The most common sports-related injury is a pulled muscle. A muscle pulls when a sudden, severe force is applied to the muscle and the fibers are stretched beyond their capacity. It is a muscle pull if only some of the fibers tear. If most of the fibers tear, it is a muscle tear. Prevent muscle pulls by stretching before rigorous activity and work your muscles on a regular basis.
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Sleep

Sleep. Sleep experts say about ten percent of us are "morning people", twenty percent are "night owls", and the rest are somewhere in between. Some tips to become a morning person include: accommodate to how much sleep you require, get sunlight exposure as soon as you wake up, and adopt a consistent sleep schedule.
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Ballistic stretching

Ballistic stretching. Most fitness experts advise against ballistic stretching exercises for amateur athletes. Ballistic stretching involves repetitive swinging or bouncing motions during the stretch. The vigorous nature of ballistic stretching is only suitable for conditioned athletes such as gymnasts and martial arts athletes.
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Ectomorphic

Ectomorphic. Ectomorphic refers to one of three body classes defined according to different digestive, muscular, and tissue types. Those in the Ectomorphic class are characterized by a light build and slight muscular development. The other two classes are endomorphic and mesomorphic.
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Reiki

Reiki. Reiki (pronounced ray-key) is an ancient hands-on technique for stress reduction and relaxation that aims to promote the body’s innate healing abilities. Reiki methods are designed to integrate and balance one's physical, mental, emotional, and spiritual centers in order to reduce illness and provide speedier recovery.
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Vitamin A

Vitamin A. Vitamin A is a generic term representing several nutrients that benefit our bodies. Vitamin A helps form and maintain healthy teeth, skeletal and soft tissue, and skin. It also promotes good vision, especially in low light. Dietary sources of Vitamin A include butter, sweet potatoes, carrots, and spinach.
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Carbs

Carbs. Carbohydrates come in two varieties: complex and simple. Complex carbohydrates are usually lower in fat and higher in nutritional value than simple carbohydrates thus making them the healthier choice. Simple carbohydrates are found in foods such as sugar and milk. Complex carbohydrates are found in foods such as whole grains, pasta and vegetables.
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Taxes and smoking

Taxes and smoking. A recent USA Today analysis has shown that higher cigarette taxes produce sharp declines in smoking. The amount of smoking rate decline is directly related to the increase in tax. New Jersey has the highest cigarette tax at $2.57 per pack. South Carolina has the lowest at 7 cents a pack.
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Blood pressure

Blood pressure. Your blood pressure is expressed as systolic/diastolic, for instance, 120/80. The systolic number represents the pressure in the arteries as the heart pumps blood into them. The diastolic number represents the pressure in the arteries as the heart relaxes after it pumps blood. The systolic pressure is higher because the heart is pumping rather than relaxing.
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Childhood obesity

Childhood obesity. The rate of childhood obesity in the United States has tripled since 1960. Roughly seventeen percent of American children ages 2 to 19 are considered overweight. The leading causes of childhood obesity include little or no exercise, excessive snacking, fast food diets, and family habits and behavior.
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September fruits and vegetables

September. Freshly picked fruits and vegetables provide more nutrients and more flavor than canned or stored fruits and vegetables, and usually cost less as well. Try adding one or more of the following fruits or vegetables that are ripe and at their natural peak during the month of September: apples, pears, cantaloupe, eggplant, garlic, raspberries and zucchini.
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Exercise adds years

Exercise adds years. The Archives of Internal Medicine conducted a long-term study on exercise and found that working out has positive effects on lifespan. People who exercise five times a week live about five years longer than those who do nothing. Walking 30 minutes a day adds an extra year and a half to your life.
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Biggest loser

Biggest loser. The TV show "The Biggest Loser" has inspired fitness and weight-loss competitions in offices across the America. Companies are bonding with employees by staging biggest loser contests to improve employee health, increase productivity and lower absenteeism. Employees are winning cash and prizes, losing weight and living healthier.
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Adjustable dumbbells

Adjustable dumbbells. Adjustable dumbbells are one of the best investments you can make in your home gym. One set of adjustable dumbbells can replace an entire set of separate, stand-alone dumbbells. With adjustables you get the benefit of a wide range of weight exercises while saving space and money. They also make a great gift for those who weight train.
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Prevention

Prevention. Prevention magazine is the 10th largest magazine in the United States. Prevention covers health, nutrition, fitness, the mind, beauty, and medical science. The magazine provides its readers with health news and research from trusted experts, including a 22-member advisory board. The magazine's mantra is “taking small steps can deliver life-changing results.” Learn more at Prevention.com.
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Don't give up

Don't give up. Everyone struggles with staying motivated and reaching their goals. Remember that it often takes several attempts to achieve a realistic goal. As an example, the American Lung Association says that the average person who quits smoking tries at least six times before successfully quitting for good.
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Hobbies

Hobbies. Taking up a relaxing and enjoyable hobby can be healthy. A relaxing pursuit outside of your normal occupation may help you live longer or recover better from illness. A recent study of people who had undergone surgery found that people who were involved in hobbies before their operation had better recovery six months later compared with people who did not have hobbies.
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Side Bridges

Side Bridges. This exercise works the hips and quads. Start by lying flat on your back and bend your knees. Keeping your upper body straight, lift your hips upward so your body is supported by your feet and your back. Extend your right leg upward and do a slow kick to the ceiling and return your right foot to the floor. Repeat for the left leg to complete one repetition of this exercise.
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Inward back curls

Inward back curl. This exercise works the abs, back and buttocks. Start by getting on your hands and knees. Lower your back by pushing your spine inwards and your butt outwards, use your abs to pull your chest up, hold for two seconds and release. Start with a set of ten repetitions and work up as desired.
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Syndrome X

Syndrome X. Metabolic syndrome, also known as Syndrome X, is a cluster of correlated conditions including high blood pressure, elevated blood sugar, low HDL cholesterol, high triglycerides and abdominal obesity. Because these issues tend to occur in clusters, they form a syndrome. Syndrome X is preventable and reversible with weight management, regular exercise and a healthy diet.
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Lutein

Lutein. The plant carotene Lutein helps maintain eye health. Its highest concentration is in the eye tissues responsible for central vision. Researchers have also found Lutein to act as an antioxidant, which protect cells from damage. Since the body does not make Lutein, you may obtain it only from foods such as green leafy vegetables, oranges and tangerines.
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Dark versus light

Dark versus light. Dark beer has more calories per bottle than lighter versions. In terms of nutrients, however, dark beers have far more antioxidants than light beers. The antioxidants in dark beer come from the rich flavonoid content of the wheat and other grains used to make them. Antioxidants are associated with virus and cancer prevention.
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High-risk women

High-risk women. Women age 45 to 54 are 2.5 times more likely than men to suffer a stroke, according to a UCLA study published in Prevention magazine. Researchers believe that neglected blood pressure, cholesterol and blood sugar levels by women explain this difference. Less than half of surveyed women know their blood pressure and cholesterol readings, and do not know what healthy levels are.
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Carb calm

Carb calm. Studies have shown that eating complex carbohydrates can produce a calming effect. This effect is produced by serotonin, a neurotransmitter produced when you eat carbohydrates. Try some of the following carbohydrates for a longer lasting calming effect: oatmeal, popcorn, bagels, tortillas and dry cereal.
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Cycling

Cycling. Cycling for exercise or transportation makes for healthier people and a greener environment. Riding a bicycle is one of the few physical activities that can be done as part of a daily routine. The health benefits of cycling include increased leg strength and overall body mobility and coordination, better aerobic fitness, and reduced risk of heart disease, high blood pressure and obesity.
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Enriched foods

Enriched foods. Enriched foods are food products which have had nutrients added to them in order to replace the nutrients lost during processing and storage. For example, bread is enriched with B vitamins that are lost in the processing of white flour. Enriched foods do not always have higher vitamin and mineral levels than unprocessed foods.
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Aging

Aging. Our bodies are on a constant cycle of creating new cells to replace dead cells. Some foods have been identified as hastening the body's aging process by causing cell degeneration during this regeneration process. Such foods include high carbohydrates, sugar, chocolate, preserved meat, chips and fries. Foods with high a concentration of heavy metals also induce the aging process.
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National Relaxation Day

Relax. August 15 has been designated as National Relaxation Day in America. This is the day to kick back, relax and enjoy some down time. Do nothing, go to a spa, go fishing or lounge in the back yard hammock. Relax.
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The Godfather of Fitness

The Godfather of Fitness. Jack La Lanne is considered the Godfather of Fitness. Gaining fame in the 1930s as a bodybuilder, La Lanne opened up health clubs and introduced several exercise machines. The Jack La Lanne Show --the first TV program devoted to exercise-- aired for 34 seasons through 1985. La Lanne has published fitness books and videos, and has a star on the Hollywood Walk of Fame.
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Laughter

Laughter. There are positive health benefits to laughter, including reduced stress, lower blood pressure, and an enhanced immune system. Some researchers estimate that laughing 100 times is equal to 10 minutes on the rowing machine or 15 minutes on an exercise bike. Mentally, laughter provides a way for stressful emotions to be harmlessly released from your body.
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Home health library

Home health library. The health and fitness editors at Good Housekeeping magazine recommend the following websites as the best online home health references. The sites are: familydoctor.org, mayoclinic.com, healthfinder.gov, health.ucsd.edu/healthinfo and medlineplus.gov.
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Americanized

Americanized. The American Institute of Cancer Research compared the serving sizes of three popular food items introduced to America. The American croissant contains about 100 more calories than the French version. The bagel is about triple the size and calories of the original Jewish bagel. The quesadilla has doubled in calories and in serving size from the original Mexican version.
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Exercise physiology

Exercise physiology. An exercise physiologist is a scientist whose focus is to get the best possible performance from athletes. Working with athletes, video and computers, they analyze athletic performance and the human body. Exercise physiologists commonly hold advanced degrees. They usually work in sports medicine centers, corporate fitness centers, college sports centers and university research labs.
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Endomorphic

Endomorphic. Endomorphic refers to one of three body classes defined according to different digestive, muscular, and tissue types. Those in the Endomorph class are characterized by a heavy rounded build, often with a marked tendency towards obesity or being overweight. The other two classes are ectomorphic and mesomorphic.
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Abs

Abs. There are six abdominal muscles in our bodies. Besides providing our bodies with the “six pack” abs look, abdominal muscles are significant because they provide postural and back support for our bodies. Healthier back and body posture is obtained when abdominal muscles develop closer to the spine, which provides a more powerful effect and contributes to better support.
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Fluoride

Fluoride. Fluoride is added into a majority of municipal water supplies in the U.S. and is a commonly known ingredient in tooth paste. Fluoride is generally credited with preventing tooth decay and cavities in our teeth. Some water fluoridation critics contend however that the practice of adding fluoride to public water causes dental fluorosis and bone cancer.
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Walking cities

Walking cities. Madison, Wisconsin ranks as the best walking city in America. The American Podiatric Medical Association ranked American cities for walking based on factors such as percent of population that walks for exercise; parks per square mile; points of interest per square mile; and percent of athletic shoe buyers. Other high ranking cities included Austin, Texas, San Francisco, Charlotte and Seattle.
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Prevention

Prevention. Health prevention could save over 100,000 more Americans a year, according to the Partnership for Prevention. The most effective preventative measures include taking a daily aspirin to prevent heart disease; advising known smokers to quit; adults age 50 and older getting colon cancer screenings and yearly flu shots; and woman over age 40 getting breast cancer screenings.
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Water consumption

Healthy water consumption. For good health, the recommended number of glasses of water per day is calculated as your weight divided by two then divided by eight. For example, at 170 lbs the recommend number of eight ounce glasses of water per day is about ten.
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Cholesterol

Cholesterol. Your body's total cholesterol level is a measurement of three protein lipids that circulate in the blood. Total cholesterol is the low-density lipo-protein (bad cholesterol LDL) count plus the high-density lipo-protein (good cholesterol HDL) count plus one-fifth of your body’s triglyceride count.
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Back pain

Back pain. The World Health Organization declared lower back pain an official epidemic in 2001. More than seventy percent of adults will experience back pain at some point of their lives. Back pain symptoms represent the second most common reason for doctor visits in the United States, according to a recent National Ambulatory Medical Care survey.
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August

August. Freshly picked fruits and vegetables provide more nutrients and more flavor than canned or stored fruits and vegetables, and usually cost less as well. Try adding one or more of the following fruits or vegetables that are ripe and at their natural peak during the month of August: avocados, corn, cucumbers, grapes, okra, plums and tomatoes.
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Healthy relationships

Healthy relationships. Exercising with a partner can be beneficial for a relationship, whether it's with a spouse, a sibling, or a friend. Exercise is always more fun when there's someone to do it with. People who have exercise partners tend to stay with their programs and reach their goals more often than those who try to go it alone.
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Gossip

Gossip. Researchers believe that a little bit of gossip is healthy, according to a published article on MSNBC. Psychology professor Frank McAndrew says people feel pleasure when they share gossip because it helps build and cement connections with others. In addition, gossip can be the tool people use to enforce unwritten societal laws and morals. McAndrew believes gossiping is a social skill, not a character flaw.
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The state of overweight

The state of overweight. Two in every three adults in the United States are considered overweight, that's nearly 125 million people, not counting overweight children. One in three adults is obese and nine million are severely obese. Obesity is responsible for as many as 300,000 deaths annually. The cost of health-care related to obesity runs at about $100 billion per year.
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Women's Health

Women's Health. Women's Health magazine is for women who want to be happier and stronger and reach a healthy, attractive weight through exercising and eating well. The magazine's mantra for women's health is "what you can do right now to improve your life." Learn more about Women's Health magazine at WomensHealthmag.com.
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How much weight

How much weight. How much weight should you lift during a weight lifting exercise? For those lifting for overall fitness and health, the general rule is to do a weight exercise for 10 to 12 repetitions. While lifting, the final repetition should be relatively difficult to complete. If completing 10 repetitions is too difficult, reduce the weight. If completing 12 repetitions is too easy increase the weight.
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The Vitamin and Nutrition Center

The Vitamin and Nutrition Center. The Vitamin and Nutrition Center at vitamins-nutrition.org is a handy guide to major vitamins, minerals, and food supplements, including Ginkgo biloba, Omega-3 Fatty Acids, Iron, Magnesium, and Vitamins B, C, D, and E.
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Swimming

Swimming. Swimming is good for increasing lung capacity, toning muscles and for stress relief. However, it is not the most efficient physical activity for losing weight. Because your body partially floats in the water, you do not work as hard in comparison to other activities, such as running or aerobic exercise.
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Back leg curls

Back leg curls. This exercise works the abs, back, buttocks, hips and quads. Start by getting on your hands and knees. Hold your head down, move your right knee forward toward your head, hold for two seconds. Move your right knee back then extend your right leg straight behind your body, hold for two seconds and return to the floor. Repeat for the left leg to complete one repetition of this exercise.
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Pendulum crunches

Pendulum crunches. This exercise works abdominal muscles, hip joints, and lower back. Start by lying flat on a mat. Stretch your arms to your side and raise your legs straight up. Keeping your torso firm, roll your legs to the left, hold for two seconds and return to center. Roll your legs to the right, hold for two seconds and return to center. Repeat to your desired set count.
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Trans fats

Trans fats. Trans fats are linked to at least 30,000 premature deaths a year. Trans fat is created when liquid oils solidify by partial hydrogenation, a process that is used to preserve food shelf life. Trans fats are concentrated in margarine, vegetable shortening, doughnuts, crackers, cookies, chips, cakes, pies, breads and fried foods.
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Heart rate

Heart rate. Exercising at around 70% to 75% of your maximum heart rate is the general recommendation for fitness gains, weight loss and anaerobic fitness. The rule of thumb for determining your heart rate is the equation 220 less your age. For example, at age 35 your maximum heart rate is 185 beats per minute. Take your pulse at the neck or wrist to measure your heart rate.
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Effective habits of weight loss

Effective habits of weight loss. The following are four commonly documented habits of those who have lost at least thirty pounds and kept off the weight. They read food labels and actively monitor the number of calories taken in; limit the fat in their diet; exercise at least one hour a day; and record and monitor weight at least once a week.
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Bananas

Bananas. The banana is the number one fruit among the world's leading athletes. Research has shown that two bananas, containing three natural sugars combined with fiber, provide enough energy for a strenuous 90-minute workout. In addition to energy, bananas have been shown to have a positive affects on depression, PMS, anemia, blood pressure, ulcers, stress and strokes.
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Sports medicine

Sports medicine. The earliest practice of sports medicine has its roots in ancient Greece and Rome. Sports medicine involves health care professionals, researchers and educators in curative, rehabilitative and preventive care for athletes. The recognized profession of sports medicine was formalized during the 1928 Olympics in St. Moritz, Switzerland.
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Wellness law

Wellness law. Several federal and state laws took effect in July 2006 that were designed to curb childhood obesity, promote healthy foods, and encourage exercise. The laws require school boards to adopt wellness policies as part of the Child Nutrition and WIC Reauthorization Act of 2004. Any school that receives federal funds to provide free or reduced-cost lunches must adopt a wellness policy.
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Chakra healing

Chakra healing. According to Eastern philosophy, a chakra is a center of activity in our body that receives, assimilates, and expresses life force energy. Chakras are in the center of the body, starting at the base of the spine and running up to the top of the head. Charka healing involves the placement of gemstones on chakras, either on a single chakra or placement on all chakras.
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Fitness

Fitness. According to the President's Council on Physical Fitness and Sports, "fitness" is defined as: the ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure activities and meeting emergency demands. It is the ability to endure and withstand stress and is a major basis for good health and well-being.
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Low calorie

Low calorie. Many food products are marketed and sold as “low calorie.” The Food and Drug Administration defines the term "low calorie" as a food serving with less than forty calories per serving.
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BOSU

BOSU. The BOSU (BOth Sides Up) ball was invented in 1999 by David Weck. The BOSU is an inflated rubber hemisphere attached to a rigid platform. It has become a popular accessory for aerobic classes, physical exercise and for balance training. The BOSU works a variety of body muscles as you try to maintain your center of gravity over a surface that is constantly changing.
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Healthy women

Healthy women. The health and fitness editors at Good Housekeeping magazine rate the following websites as the best resources for healthy women. The sites are: the National Women's Health Resource Center at healthywomen.org and the federal government's National Women's Health Information Center at 4women.gov.
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Healthy eating

Healthy eating. The editors and CookingLight.com suggest taking time to savor your meals by eating slower and more deliberately. Divide your meals into courses with ten minute intervals. Start with a salad course, then fruit, entrée and then dessert. Take time to savor the scent, texture, and flavor of food.
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Compound training

Compound training. Compound training addresses rapid growth and gains in strength. This method calls for doing the same exercises with the same muscle with minimal rest between sets. These “giant sets” are done in succession in order to keep your heart rate up throughout the workout. Normal compound training sessions are designed to last about twenty minutes.
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Mesomorphic

Mesomorphic. Mesomorphic refers to one of three body type classes defined according to different digestive, muscular, and tissue types. Those classified as Mesomorphic are naturally muscular, have a trim waist and can easily lose and gain fat and muscle weight. The other two classes are ecotomorphic and endomorphic.
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Five

Five. Celebrity trainer Harley Pasternak's best-selling diet book is all about five. “The 5 Factor Diet” recommends a series of “fives” to improve diets and lose weight. Among the recommended fives, Pasternak suggests five small meals a day, five workouts a week and a list of five basic foods.
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Calcium

Calcium. Calcium is the most abundant, essential mineral in the human body. It is essential for bone and teeth formation as well as for blood clotting and muscle contraction. Your body does not make calcium thus making dietary intake from sources such as dairy foods, sardines, salmon and leafy vegetables very important.
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Annual check up

Annual check up. Regular annual check-ups are a key to good health. Doctors can inform you about preventive measures and detect life-threatening diseases or conditions. The earlier you and your doctor know about diseases like breast, prostate or colon cancer, the better your chances are for recovery. In addition, doctors can outline an eating and exercise regime that is most beneficial to you.
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Interval workouts

Interval workouts. Interval workouts may yield faster rates of weight-loss and fitness than traditional workout methods. The interval technique works by inserting eight, thirty-second, high-intensity segments every three to four minutes during your normal run, swim, bike-ride, or power walk session.
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Bad cholesterol

Bad cholesterol. Low-Density Lipoprotein (LDL) is considered “bad” cholesterol. These proteins are produced by the liver and can accumulate in the walls of arteries reducing blood flow to the heart and brain. An LDL level of less 100 is optimal. LDL over 160 is considered high.
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Back pain

Back pain costs. A recent study by Duke University estimated that back pain treatment represents about 2.6% of the total health care costs in the United States. This equates to nearly $26 billion annually. Nearly ten percent of all back pain patients suffer from chronic back pain.
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Fruits and vegetables for July

July. Freshly picked fruits and vegetables provide more nutrients and more flavor than canned or stored fruits and vegetables, and usually cost less as well. Try adding one or more of the following fruits or vegetables that are ripe and at their natural peak during the month of July: blueberries, cherries, green beans, nectarines, peaches, red onions, summer squash and watermelon.
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Fitness workers

Fitness workers. The number of fitness workers in the U.S. will increase much faster than all other occupations through 2014, according to the Bureau of Labor Statistics. The reasons: increasing number of people spend more time and money on fitness, and more businesses are recognizing the benefits of health and fitness programs and other services such as wellness programs for their employees.
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Morning glory

Morning glory. Over 90% of people who exercise consistently exercise in the morning. Studies have shown that those who exercise five to six days a week in the morning are much more likely to stick with the program and reap the benefits. Morning exercise awakens the metabolism and senses and kick starts your day.
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Natural Health

Natural Health. Natural Health magazine has been helping its readers maintain a healthy lifestyle for more than 35 years. The magazine incorporates a 360-degree approach to well being and covers fitness, health, wellness, beauty, travel, style and home. Learn more about Natural Health magazine at NaturalHealthmag.com.
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Jogging

Jogging calories. The average person burns about 62 calories per 100 pounds per mile during the course of a jog or run. Given this, if you weigh 100 pounds and jog one mile, you burn about 62 calories. If you weigh 200 pounds, you burn 124 calories, and so on.
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Breakfast

Breakfast. Research shows people who have breakfast tend to take in more vitamins and minerals, and less fat and cholesterol. Breakfast eaters are less likely to be obese and get diabetes. Other research shows people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.
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Table top crunches

Table top crunches. This exercise is solely for the abs. Start by lying flat on your back, elbows out with your hands behind your back, legs up, and knees bent at 90 degrees. Using your abs, try to meet your head to your knees, touch, and lower to the start position, to complete one repetition.
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Hip-ex leg raises

Hip-ex leg raises. This exercise works the abs, buttocks and hips. Start by lying on your side with your hands and feet on the floor, legs slightly bent. Using your abs and hips, slowly raise your right leg to the side about two to three feet from the floor, hold for two seconds and slowly lower your leg to the floor. Repeat for the left leg for one complete repetition.
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Hamstring stretch

Hamstring stretch. This exercise works your hamstrings and lower back. Start by sitting with your legs together in front of you. Stretch your arms and try to touch your toes, hold for four seconds and return to the start position. Inhale and exhale before and after each repetition.
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Core muscles

Core muscles. Your core muscles are in your trunk or torso. They include the abdominals, obliques, pelvis and back muscles. Competitive athletes are realizing that the core muscles are the source for a more powerful golf swing or a faster baseball pitch. Doing Pilates or working out with an exercise ball can help strengthen your body’s core muscles.
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Walking and hiking

Walking and hiking. Scottish mountaineer William W. Naismith's rule of thumb for calculating the duration of a hike a route is as follows: for hikers of reasonable fitness, on typical terrain, under normal conditions, allow 1 hour for every 3 miles (5 km), plus ½ hour for every 1,000 feet (300 meters) of ascent.
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The fittest

The fittest. The Guinness Book of World Records certified Joe Decker as the world's fittest man. Within a period of 24 hours, Joe Decker biked 100 miles, ran 10 miles, hiked 10 miles, power-walked 5 miles, kayaked 6 miles, skied NordicTrack 10 miles, rowed 10 miles, swam 2 miles, did 3,000 crunches, 1,100 jumping jacks, 1,000 leg lifts, 1,100 push-ups and lifted, cumulatively, 278,540 pounds.
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Healthy degree

College degree. The rates of cancer deaths among those with a high school education or less were twice as high as the risk among those with college education. The two groups were studied in a recent American Cancer Society study of U.S. Census data. Researchers attribute the cancer rate difference to economics and better access to information.
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Rapid weights

Rapid weights. Lifting weights with rapid muscle contractions versus slower movements burns more weight, according to a published report in the journal Medicine and Science in Sports and Exercise. In comparing fast and slow weight lift contractions, the study said the explosive moves are the key to weight loss because they use more energy than slow contractions, even if the weight is the same.
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Fad diets

Fad diets. The editors at KidsHealth.org suggest the following warning signs to spot a fad diet. The diet calls a for drastic cut in calories; it is based on taking pills or powders; it allows only certain select foods; it completely cuts out fat, sugar or carbs; or requires to skip or replace meals.
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Healthy skin

Healthy skin. Getting a tan was believed for many years to be healthy for your skin. Research has proven this to be a misconception as the sun has a pronounced effect on the body's delicate epidermis. The ultraviolet rays of the Sun are a primary cause of premature aging and wrinkles. Apply sun block if you truly want healthy skin.
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