Self Improvement Book
Friday, December 08, 2006
  The 10,000 Step Program to Better Health and Fitness Part II

The 20% Boost Program is basically "easing" into fitting walking into your life. To really measure your progress you will probably need to invest in a pedometer.

Week 1

The advice is not to change your life at all during this first week. Learn your baseline average daily step total. The goal for the next two weeks is to try and boost that average by 20%. You will need to measure your step sin a typical week. Don't try to walk more than normal. Each morning, reset the pedometer to "0." Set the pedometer to show steps, not distance or calorie counts. Keep the pedometer closed and attached to the front of your waist to the left or right of center. Wear the pedometer all day from the moment you wake up until going to bed. Do not immerse the pedometer in water. At night when you remove the Pedometer, record the number of steps you've taken. Note if you did formal exercise (wear your pedometer through formal exercise). An example of formal exercise would be a 20 minute treadmill walk. Note if there were activities in your day that caused more or fewer steps than usual. An example would be a museum tour or a day where you attended meetings all day. If you exercise on a bicycle, attach the pedometer to your shoe if it does not count the pedaling while attached to your waist.

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  The 10,000 Steps Program to Better Health and Fitness

Walking to get fit may not be enough say researchers from the University of Alberta, Canada. Scientists at the University of Alberta compared a program which included taking 10,000 steps to more traditional exercise programs and found those on the 10,000 steps a day were less fit. The question they sought to answer was: Is gentle physical activity enough to achieve fitness when compared to more intensive activities?

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Tuesday, December 05, 2006
  Finding the Appropriate Treatment for Children and Adolescents with Eating Disorders
Eating disorders are illnesses with a biological basis influenced and changed by emotional and cultural factors. There is insufficient information about eating disorders and because of this fact the public and professionals do not recognize the dangers of eating disorders. Eating disorders are serious. They are potentially life threatening and there is help available. Recovery from eating disorders is possible.

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  Is it Possible that Lifestyle and Health Behaviors can affect the Aging Process?
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Many people feel life expectancy is all in our genes and the aging process is little affected by our living habits. However, several scientific studies have looked at the aging processes of twins who were reared together and apart to see what contributions genetics vs. living habits had toward longevity. In two famous twins' studies it was found that aging was less related to genetic factors than to lifestyle and health behaviors. With the results of these studies we can with a fair amount of confidence feel that we can affect the aging process with our lifestyles and health habits.

No one entirely understands why we age. Many of the theories of why we age propose the biological basis of aging. Many of the theories fit into two categories of aging theory:

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Monday, December 04, 2006
  Enjoy Your Coffee: New Evidence Shows Coffee Can Even Be Healthy For You

New studies show coffee lovers can drink without fear of increasing their risk of heart disease. People who drank as much as six cups of coffee a day, versus people who drank less than one cup a month, showed no difference in the incidence of heart disease. These results differ from those of a study less than two years ago that showed even moderate amounts of coffee increased the risk of heart disease. This study was a very large study of almost 120,000 people being followed for between 14 and 20 years. Because of the size of this study it is not going to be repeated so easily says spokespersons from the American Heart Association. The study was done in the United States where we basically either drip or percolate our coffee, and this is what was studied. The study does not pertain to people who drink French-pressed coffee made with a mesh filter.

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Sunday, December 03, 2006
  Ways a Positive Attitude Can help You Each Day of Your Life

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Research shows a positive attitude may:

* Delay the ageing process;
* Fight the common cold;
* Help you find a job regardless of low employment rates.

If you want to stay strong and show fewer signs of frailty as you get older in years try keeping an upbeat view of life. Researchers at the University of Texas say our genes, physical health and psychosocial factors play a role in how quickly we age. They believe there is a connection between the mind and the body, which helps to dictate how well or not so well we age. They found that those people who had a positive outlook on life were significantly less likely to become frail as they became older in years. More research is required to pin down exactly why there is a link. The speculation is that positive emotions may directly affect health by altering the chemical balance of the body. It may very well be that a positive attitude helps a person to have better health and be more successful in life, which in turn helps slow down the aging process.

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  Be Smart, Eat Healthy, and Enjoy Your Holiday Season

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If you are looking for ways to maintain your weight, blood sugar levels and work toward a healthy heart throughout the holidays this article will give you a few tips to help you along. It is always so much harder to resist high calorie, low nutrition treats when you're socializing with family and friends at parties and dinners. It is even more difficult if you bake delicious treats to take along to those parties not to nibble throughout the process.

Before you start your baking and party going activities this holiday season try some or all of the following tips:

* You can get a handle on your appetite by eating vegetables and high-fiber cereals. These foods help you to feel full while maintaining blood sugars at steady levels.

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Saturday, December 02, 2006
  Cranberry Juice and Dark Chocolate: Two Easy Ways to Boost Good Health

Recent studies done at The Johns Hopkins University School of Medicine and Bloomberg School of Public Health reveal that the chemical in cocoa beans has a biochemical effect similar to aspirin in reducing platelet clumping, which can be fatal if a clot forms and blocks a blood vessel, causing a heart attack. Diane Becker, M.P.H., Sc.D., a professor at The Johns Hopkins University School of Medicine and Bloomberg School of Public Health says that these findings are not intended as a prescription to eat large amounts of chocolate candy.

Large amounts of chocolate candy also contain large amounts of sugar, butter and cream. However, as little as two tablespoons of dark chocolate a day may be beneficial to our health. Dark chocolate is the purest form of the candy and is made from dried extract of roasted coca beans.

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Wednesday, November 29, 2006
  How to Buy the Right Exercise Equipment

Sometimes going to the gym is just not convenient. We have to work, take care of the kids and do the many chores that require us to live in a modern world. Unfortunately today's busy lifestyle can really take a toll on your health. We all know that we need to take the time to exercise but where do we actually find that time? A solution is to purchase exercise equipment for your home.

There are a few things to consider when you think of purchasing exercise equipment. How often are you going to use it? Do you have space in your home? What kind of exercises do you like to do? Should you purchase used or new? Do you want to buy equipment with a specific body area in mind?

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Tuesday, November 28, 2006
  Snacks That Are Good For You

Taking off some weight is a goal that almost everyone has right now. The holidays and long winters that most of us endure also add some pounds that need to be removed.

When you are trying to take off a few pounds, you must eat regularly to "fuel the furnace". To put it another way, eating small meals throughout the day helps to keep the "furnace" of your digestion and metabolism going strong and enables you to use the fat in your body rather than protein to fuel your body. Think of the old coal furnaces that had to be tended by adding fuel and not letting the fire die out. If the furnace went out, then it took a long time to get the temperature back up to a comfortable level and to enable the furnace to do its job. The body is the same by needing constant help to burn off the fat and to create a situation whereby your body has all the nutrients necessary.

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