HEALTH / FITNESS
Information about fitness, health, nutrition and weight loss
Do you know of a new diet or fitness routine that you'd like us to review? Or perhaps you want to write a review yourself and see it in print! Got a great recipe you want to share? Let us know at firstname.lastname@example.org.
In this Section....
- June Recipes
- Exercise Videos
- The Flavor of Good Health: A Little Spice
- Are you eating compulsively or are you really hungry?
June Recipes - Click Here
It's June, and that means this is the month when we celebrate all the men who are special to us and give meaning to our lives - fathers. And since it's dad's special day, he should be able to relax and kick back with a cool drink, and let someone else do the cooking while still enjoying his favorite things! So, this month we have a meal lined up so that dad can have his steak and eat it too!! This menu has his comfort in mind with meat and potatos, and someone else running the grill. What more can a dad ask for than to be catered to by the ones he loves. Happy Father's Day to all!!!!
We'd love to feature one of your favorite recipes in any one of our monthly issues, just send them on to us at email@example.com. Hope to hear from all of you in the following months!
Exercise Videos - Click Here
In previous issues we have featured simple exercises you can do in the comfort of your own home and without buying fancy expensive equipment. You can view these videos on our Youtube channel.
The Flavor of Good Health: A Little Spice
Variety is the spice of life, and consuming a variety of herbs and spices may help you live a healthier life as well. Seasonings have been used since Biblical times to perk up the flavor of food; what's new is research showing that some of them can enhance your health.
The USDA estimates that the average American consumes 3.3 pounds of spices annually, but more than a quarter of that is black and white pepper and mustard seed (in prepared mustard). Mustard seeds contain lots of protective substances called phytochemicals, which may stop the growth of existing cancer cells and help prevent normal cells from turning into cancerous ones. Other herbs and spices, like the ones below, also have some amazing attributes. But remember, a little goes a long way: Too much of some of these can ruin a recipe and may not be ideal for your health.
This herb of the ginger family provides the yellow color in curries. It's a powerful antioxidant and has been used in Indian and Chinese medicine for centuries. Preliminary studies suggest it may help prevent or even treat Alzheimer's disease. In some Indian villages where turmeric is popular, there are unusually low rates of Alzheimer's. Turmeric also enhances immune function, improves digestion and may reduce your risk of heart attack. Because of its anti-inflammatory properties, scientists are studying curcumin, one of the most active substances in turmeric, as a possible treatment for cystic fibrosis.
Studies have demonstrated that ginger is effective in preventing the symptoms of motion sickness, especially seasickness. In addition, it can be useful in reducing the nausea and vomiting brought on by pregnancy. To get the stomach-calming benefits, simply steep an ounce or two of fresh gingerroot in a cup of hot water. Ginger also contains an inflammation-fighting substance called gingerol, which may help reduce pain and improve function in people who have arthritis.
Fighting Killer Diseases
It contains substances that have an anti-inflammatory effect, which may improve immune function and circulation, and reduce the severity of asthma attacks. Used as aromatherapy, it may enhance memory and cognition.
Also called cilantro, and often used in Mexican cuisine, coriander is rich in protective phytochemicals and is a good source of iron, magnesium and manganese.
One of the oldest spices known, cinnamon seems to reduce inflammation, and recent studies show that it may also be especially beneficial for those with type 2 diabetes. In one study, consuming less than a quarter-teaspoon a day reduced blood sugar in people with diabetes by about 20% and lowered triglycerides, LDL ("bad") and total cholesterol. In another, chewing cinnamon gum, or simply smelling the spice, improved attention and memory.
In addition to all the healthful benefits we get from the seasonings listed above, some may also help ward off cancer or slow the growth of tumors. In a USDA review of 39 herbs, researchers found that oregano, dill, thyme and rosemary have some of the highest levels of cancer-fighting antioxidants. Other studies suggest that turmeric, sage, clove, ginger and chili pepper may help fight the killer disease. Remember that the next time you spice up your favorite dishes.
Submitted by: Maria Albus [June 2009]
Are you eating compulsively or are you really hungry?
I vividly remember a lecture given to us by an expert on weight management. She herself had tried many, many 'diets' only to fail at each one. It was only when she learned the 'art' of eating according to true stomach hunger and not respond to the sight, smell or taste of food, that her weight came under control.
For those of you who are struggling or feeling guilty because you aren't sure how much you should eat, or you are feeling guilty because you perceive that you have eaten too much, it might be worth a try at trying to respond to true stomach hunger.
Simple as it may sound, the question "Are you hungry?" is a profound one for those who overindulge. Most of the time you are reaching for food, when hunger is the last thing you are thinking about. A lot of us reach adulthood without being able to identify the feeling of stomach hunger or if they can, the signal is very dim.
The whole notion of eating in response to stomach hunger is so alien that we might be shocked to hear another person turn down the offer of a meal with "Thanks, but I'm not hungry right now." What does hunger have to do with it you say?!
Try making a conscious effort to tune into your hunger. As long as you continue to eat because of mouth hunger, the ability to identify the signals for stomach hunger will be few and far between. Your stomach is unable to tell you that it's hungry if you've just filled it to deal with some other feeling. The more you look forward to the experience of stomach hunger however, the more apt you are to find it.
Some people are genuinely frightened by the idea of stomach hunger. This may be because they cannot feel hungry without recalling all the other emotions that accompanied hunger in their memories. Others may feel that if they allow themselves to feel hunger, they may eat uncontrollably.
Learning to eat from stomach hunger after many years of eating from mouth hunger is not simply a change of habit, nor is it a mere reconditioning of your eating behaviour. Each time you feed yourself out of stomach hunger, you are demonstrating your ability to respond to your needs. Think of it this way: As you become more in tune with yourself, you will feel more secure. As you practice this, you become very self aware and much more unlikely to be sabotaged at unexpected exposure to food. Thus, your mind will learn to respond to "Am I really hungry?" versus "Oh, there is some food, I want to eat it".
Now, this all may sound easy, but what is true 'stomach hunger'? To me, it is an empty feeling or a 'growling'. When it is there, I will eat something to settle it, but I have to try hard not to over eat. It does not take much food to settle a growling, empty stomach. You must also realize that you can always have more. But the art of learning to eat small quantities to satisfy true hunger is what we want to learn to do.
I'm not sure when the shift in our society occurred for the need to respond to super sized foods or excessive portions. There is no question; we have lost the ability to know what a true portion is. One way other than measuring and weighing, is to eat when you are hungry, but stop when you are satisfied. Eat slowly, because that feeling of satisfaction is delayed.
So, try the art of listening to your stomach (not your eyes or nose, or time of day). If it's really and truly empty, then eat. If not, wait, because you are not in need of food. If you are feeling tense and simply want to fulfill that oral gratification of putting something on your lips or tongue, have some something to drink like water, tea, or coffee.
None of this is easy, but if you practice you will feel in control because you will now be eating according to your needs, yet not overeating based on portions determined by someone else.
Keep trying different techniques. Find out what works for you. It's not easy, so never, ever give up on yourself.