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.
Read on at: Self Improvement Book ¶ 4:49 PM 0 comments
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.
Read on at: Self Improvement Book ¶ 4:49 PM 0 comments
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?
Read on at: Self Improvement Book ¶ 7:54 AM 0 comments
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?
Read on at: Self Improvement Book ¶ 7:54 AM 0 comments
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.
Read on at: Self Improvement Book ¶ 2:50 PM 0 comments
Read on at: Self Improvement Book ¶ 2:50 PM 0 comments
Is it Possible that Lifestyle and Health Behaviors can affect the Aging Process?
Image from: http://www.freedigitalphotos.net
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:
Read on at: Self Improvement Book ¶ 5:25 AM 0 comments
Image from: http://www.freedigitalphotos.netMany 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:
Read on at: Self Improvement Book ¶ 5:25 AM 0 comments
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.
Read on at: Self Improvement Book ¶ 3:18 AM 0 comments
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.
Read on at: Self Improvement Book ¶ 3:18 AM 0 comments
Sunday, December 03, 2006
Ways a Positive Attitude Can help You Each Day of Your Life
Image from: http://www.freedigitalphotos.net
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.
Read on at: Self Improvement Book ¶ 12:10 PM 0 comments
Image from: http://www.freedigitalphotos.net
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.
Read on at: Self Improvement Book ¶ 12:10 PM 0 comments
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.
Read on at: Self Improvement Book ¶ 8:22 AM 0 comments
Image from: http://www.freedigitalphotos.net/
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.
Read on at: Self Improvement Book ¶ 8:22 AM 0 comments
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.
Read on at: Self Improvement Book ¶ 2:28 AM 0 comments
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.
Read on at: Self Improvement Book ¶ 2:28 AM 0 comments
