The Daily Gain

Preventing type 2 Diabetes

Posted by juleslein on June 23, 2008

by the National Diabetes Education Program

More than 41 million Americans are well on their way to developing diabetes—and most don’t even know it. They have a condition called pre-diabetes, which means their blood glucose levels are higher than normal, but not yet high enough to be diagnosed as diabetes. People who are over 45 and overweight are at increased risk for pre-diabetes, and many ethnic minorities are at an even greater risk. But there is good news: Diabetes prevention is proven, possible, and powerful.

The Diabetes Prevention Program (DPP), a landmark study sponsored by the National Institutes of Health, found that people at increased risk for diabetes can prevent or delay the onset of the disease by losing 5 to 7 percent of their body weight through a low fat, low calorie eating plan and by getting 30 minutes of physical activity a day, five days a week.

To help people at risk lose weight to prevent or delay type 2 diabetes, NDEP created the Small Steps. Big Rewards. Prevent type 2 Diabetes. campaign which offers free materials and resources for health care professionals and consumers. In recognition of National Nutrition Month®, the National Diabetes Education Program (NDEP) has partnered with the American Dietetic Association to deliver the message that eating right and being physically active are keys to a healthy lifestyle.

Although there are lots of diet choices and weight-loss plans available, taking small steps to reduce fat and caloric intake and becoming more physically active is most likely to lead to successful weight loss—and helps to keep the weight off as well. Here are some tips for stepping up to nutrition and health that may help to prevent or delay diabetes:

* Eat a variety of fruits and vegetables. A serving is one medium- sized piece of fruit; ¼ cup of dried fruit; 1 cup leafy vegetables; ½ cup raw, cooked, frozen or canned fruits or vegetables. Buy a new fruit or vegetable during each shopping trip. Try eating at least one serving of a fruit and vegetable at each meal.

* Choose water instead of regular sodas or fruit drinks.

* Grill or bake food instead of frying it. Instead of french fries or potato chips, slice a few potatoes, sprinkle them with a little oil, salt, and pepper, and bake them in the oven till crisp.
*Curb your craving for dessert of a sweet snack by eating a piece of in-season, fresh fruit..

*Eat crunchy veggies with low or reduced fat dip instead of salty, fat-filled snacks.

Spice up Your Health!

Posted by juleslein on June 16, 2008

from RealAge.com

Spices. Wars have been fought over them. Great explorers have sailed in pursuit of them. And gifting history was made by three wise men bearing them. Turns out that the ancients were on to something. Research is now showing that five spices we've long savored just for their flavor are also nutritional powerhouses. Toss these overachievers into your salad or sauce and get a whopping dose of disease-preventing antioxidants along with a flavorful punch.

1. Cinnamon: This natural germ-fighter also helps lower blood sugar, triglycerides, and cholesterol levels -- one-quarter teaspoon a day is a healthy goal. Sprinkle a little of the powder on freshly ground coffee beans when making your morning java or try the Cinnamon Baked Apple dessert found in the Recipe box.

2. Thyme: It makes it into recipes for marinades, grilled poultry, and fish by virtue of its minty, lemony flavor. It also has a high anticancer potency. It's also been used as an antiseptic -- yep, that could be thyme oil in your mouthwash. If you've got a fresh bunch, mince some into your vinaigrette. Yum.

3. Cumin: Concealed in your humble chili powder is one of the world's most popular spices (it's a key ingredient in Indian curries, too) and another anticancer soldier. Go exotic and add cumin to rice, grain salads, and marinades.

4. Oregano: Thank our GIs for bringing oregano home from Italy after WWII. A food-world superpower, leaves of the herb boast 42 times more antioxidants than apples. Wow! Use oregano to add a delicate flavor to salad dressings, garlic bread, and omelets, as well as your favorite pastas.

5. Turmeric: Called the "Queen of the Kitchen" by Indian cooks, turmeric (and its active ingredient, curcumin) has earned its crown. Studies show promise in fighting cystic fibrosis, colon cancer, arthritis, and even Alzheimer's -- is there anything this golden gal can't do? For an earthy flavor and yellow coloring, add a pinch of turmeric to rice, stew, or lentils -- hey, it might even help you remember where you left your keys last night.

10 Ways Americans Harm Their Health

Posted by juleslein on June 09, 2008

1. We put TVs in our kitchens. Watching TV makes it too easy to mindlessly eat, thus leading us to overeat. Move yours in front of your exercise equipment or to a place where you have enough room to do a fitness DVD.

2. We order fatty restaurant entrées without question. Since you're paying, ask questions and make substitutions, such as swapping cream sauce for tomato-based marinara.

3. We don't get nearly enough bone-building nutrients. Low-fat dairy products like yogurt and skim milk, as well as fortified O.J., are packed with calcium and vitamin D, both of which will help you avoid bone fractures later in life. Take a daily calcium supplement (make sure it also has vitamin D and magnesium) so you don't have to worry about running up a deficit.

4. We gloss over food labels. If we took the time to read them, we'd see that so many of the foods we buy (potato chips, nacho cheese sauce) aren't worth the staggering amount of fat. The result: We'd shop smarter.

5. We don't eat enough fruits and veggies. About 74 percent of us repeatedly don't eat the recommended five to nine servings of fruits and vegetables a day needed to reduce our risk of disease. And it's not that hard: An entrée-size salad can pack in three veggie servings, a small cup of O.J. delivers a fruit serving, and a half cup of cooked spinach equals a veggie serving.

6. We don't strength-train as often as we should. Pumping iron strengthens bones and boosts your body's calorie-burning power. And it doesn't take much—just three times a week, 10 minutes at a time.

7. We put up with secondhand smoke. Hanging around someone who is smoking for an hour is like smoking four cigarettes yourself. Only zero exposure is healthy.

8. We drive everywhere. Just 30 minutes a day of walking—even broken down into three 10-minute bursts—can lead to increased energy and weight loss.

9. We skip regular medical checkups. Seeing your doctor is a must for detecting silent killers like high blood pressure. Experts have learned how to decrease arterial aging by up to 80 percent. But if you never get your blood pressure checked, doctors can't help you.

10. We don't monitor our own health. Score one if you see your doctor regularly. The next step is to be an active patient—research any health problems you have or treatments you need. The more aware you are of your body, the more likely you and your doctor will catch a serious illness in its early stages.

Time to Buff up for Beach Season

Posted by juleslein on June 02, 2008

By Gregory Joujon-Roche, msnbc

Many of us are starting to feel the heat from the sun, giving us an early tease of summer coming around the corner. Yes, it’s time to put away those winter coats and start pulling out the beach gear. But wait, you’re thinking, I am not beach-body-ready yet!

Well then it’s time to get moving. Any form of exercise will help -- just get the ball rolling and go, go, go!

Once you feel committed to general conditioning, and the soda pop and chips make way for grilled veggies and fish, it’s time to get beach-body specific. This means really working those trouble spots, which usually vary for women and men.

Here are some exercises that can help shape you up for your fun in the sun.

For the gals:

*Triceps. Tone up those triceps with some rear dips. Start by standing in front of a weight bench or sturdy chair and then grab the bench or seat behind you. Lower your body slowly, for 5 seconds, until your upper arms are parallel to the floor, then lift slowly back up. Do as many reps as you can. Aim for 4 sets.

*Buttocks. Tighten that tush with wall squats. Stand with your back to the wall and then lower yourself, using the wall for support, until your thighs are parallel to the floor. Again, down slowly for 5 seconds and then back up for a 5 count. Do as many reps as you can. Aim for 4 sets.

*Lower stomach. Firm up your bikini belly with these ab exercises. Starting by lying down on your back on the floor. Place your hands under your buttocks for support. Slowly lift and curl your legs toward you until your butt lifts slightly off the floor. Stop and squeeze! Remember to go slowly and do as many reps as you can. Aim for 4 sets.

For the guys:

*Shoulders. Buff up those shoulders with 4 triple sets consisting of the military press (10 reps), the lateral fly (15 reps) and controlled punching with dumbbells (use a weight you can hold for 100 reps).

*Obliques. Tighten the love-handle area with some side bridges. Start on the floor on your right side, leaning on your right elbow and forearm for support. Then lift your hips off the ground so your body is straight. Pull in your stomach and squeeze your buttocks. Hold for one minute and then switch sides.

*Calves. Bulk up your lower legs with calf raises. At the gym, you can add weights on the machine for extra resistance. Do 12 slow reps at a heavy weight, and then drop the weight in half and repeat.

And remember, when it comes to being beach-body-ready, attitude counts. So carry yourself with confidence and shine from within. It's always the distinct extra something in a person's spirit that makes the rest of us really take notice.

30 Foods that Fight Fat

Posted by juleslein on May 26, 2008

from SELF.com

BREAKFAST

Cottage cheese

"It's the perfect breakfast because it keeps me full until lunch," says Melody Abedinejad, 22, of Weston, Massachusetts. "I lost 40 pounds in 10 weeks!"

Why it works Cottage cheese has whey protein, which releases hormones that tell your brain when you've had enough to eat, says Dave Grotto, R.D., of Chicago. Look for lowfat versions, which have 80 calories and 1 gram of fat per 1/2 cup.

Egg whites

"I eat them every day," says Jennifer Ruff, 36, of New York City. "I throw in a little cheese for flavor."

Why they work The amino acids in egg whites help build lean muscle that may in turn help rev metabolism. Lowfat cheese will curb calorie creep.

Oatmeal

"I'd often pour a second bowl of cold cereal. So now I cook oatmeal—if I want more, it's not as easy," says Ana Mantica, 24, of New York City. "In six months, I lost two dress sizes."

Why it works Plain oatmeal has no added sugar and keeps blood sugar steady. Make it tastier with a dash of cinnamon and chopped nuts.

LUNCH

Sushi

"It's low-calorie, filling and something I can order on a date that doesn't scream 'I'm watching my figure,'" says Shira Kallus, 29, of New York City.

Why it works A piece of sushi has 30 to 40 calories and plenty of satiating protein. Skip rolls that are fried or are made with mayo.

Peanut butter

"I spread it on light bread, and it sticks with me until dinner," says Christina Sarracino, 30, of San Francisco. "This lunch helped me lose 90 pounds."

Why it works"Peanut butter has satisfying healthy fats," says Kathy McManus, R.D., director of nutrition at Brigham and Women's Hospital in Boston. Watch portions, though: Two tablespoons have 190 calories.

Beans

I started eating beans to replace red meat. They're great when you're craving something with substance," says Amy Balestier, 34, of Hoboken, New Jersey.

Why it works You can't beat beans—they're only about 150 calories per 1/2 cup and full of protein, fiber and antioxidants. Toss your faves into soups, salads and chili.

Fat-free plain yogurt

"I stir it into tuna salad instead of mayonnaise. It tastes and feels similar," says Ashley Liu, 26, of New York City.

Why it works The yogurt has fewer than 10 calories per tablespoon, versus 90 in regular mayo. Mix in mustard to create a spicy Dijonaise.

Lemon

"Whenever my pants are tight, I use lemon to help me drop a couple of pounds," says Alonna Friedman, 32, of New York City. "I squeeze it on spinach salad, grilled chicken, fish and veggies."

Why it works Citrus is so fresh and tangy that you may come to prefer it to fatty butter and dressings that mask foods' natural flavors.

SNACK

Energy bars

"I love small energy bars like Pria, which, at around 110 calories, are my chocolate fix," says Kelly Winter, 33, of New York City. "I snacked on one every afternoon instead of a candy bar, and I lost 5 pounds in four weeks."

Why it works You get a treat for less than half the fat and calories of a regular candy bar. Other choices we love include Kashi TLC Chewy granola bars (120 to 140 calories) and Barbara's Puffins Cereal & Milk Bars (130 to 140 calories).

Carrots

"When I was on Weight Watchers, I ate a ton of baby carrots because you're allowed to have as many as you want. And they're sweet enough to eat plain," says Carol Sciotto, 31, of Wantagh, New York.

Why it works Carrots are a classic diet food because they're low in calories (52 per 1 cup chopped) and a good source of fiber, Grotto says. They're the ideal snack if you like to nibble.

Soy chips

"I eat them instead of Doritos," says Randi Walz, 45, of New York City. "I dropped eight dress sizes!"

Why it works A 1.3-ounce bag of soy chips has about 140 calories, 55 fewer than most regular chips. You also get 9 grams of protein.

Part-skim string cheese

"It's great for an energy boost before or after the gym," says Sara Newman, 31, of New York City. "I pull the cheese apart. I lost 17 pounds in 10 months."

Why it works For only 80 calories per stick, you get a decent dose of protein and some calcium. Adding a few whole-grain crackers would hold off hunger even longer.

Hummus

"I put hummus on celery, broccoli and mushrooms, and I lost 10 pounds," says Leigh-Anne Kent, 37, of Golden, Colorado. "It tides me over between meals."

Why it works Hummus is high in healthy fat and supplies protein as well. Many dieters are fatphobes, but "a little fat can help you feel satisfied, so you end up eating less overall," McManus says.

Edamame

"I reach for edamame whenever I want something salty, like pretzels," says Shira Enstrom, 36, of Vienna, Virginia.

Why it works You get nearly 6 grams of fiber for 190 calories in a 3/4-cup serving, plus protein, says Samantha Heller, R.D., senior clinical nutritionist at New York University Medical Center in New York City. "If you buy them in the pod, you also have to shell them, which slows down the eating process."

Dried fruit

"I started snacking on it seven years ago and lost 40 pounds. I'd have it in the afternoon instead of candy," says Suzanne Reisman, 30, of New York City.

Why it works Dried fruit is loaded with fiber and has barely any fat. But calories are concentrated, so "limit portions to 1/4 cup," says Dawn Blatner, R.D., a spokeswoman in Chicago for the American Dietetic Association.

DINNER

Shrimp

"I sauté them with a little olive oil, snow peas, bell peppers, mushrooms, carrots and teriyaki sauce," says Laura Egbert, 24, of Philadelphia. "In three months, I lost 15 pounds."

Why it works At 84 calories per 3-ounce serving, shrimp has about two thirds of the calories of chicken and about half that of sirloin.

Pizza

"I sprinkle a teaspoon of olive oil across a Boboli pizza crust and top it with fresh spinach, mushrooms, black olives, red onions and a little cheese," says Shannon Reid, 29, of Chandler, Arizona. "I ate it three times a week and lost 12 pounds in six months."

Why it works Making your own meals is a smart way to trim calories because you control the ingredients. Using lowfat cheese will also cut saturated fat. And the veggies are loaded with fiber.

Tofu

"I lost a lot of weight when I made healthier food choices and took up Ashtanga yoga," says Ruthanne Feinberg, 34, of New York City. She opts for a simple meal of tofu and spinach with soy sauce.

Why it works Tofu has only about 50 calories per 3-ounce slice, and you can barbecue it, stir-fry it, even use it in dishes like lasagna, Blatner says. Not a fan? Freeze slices before defrosting and cooking. That gives it the chewier texture of beef or chicken.

Salsa

"I put salsa on everything: baked potatoes, omelets, even salmon," says Kathleen Robinson, 43, of New York City. "After a month, I took off 5 pounds!"

Why it works Use 2 tablespoons of salsa instead of sour cream and you'll slash about 50 calories and 5 grams of fat. "Even the bottled salsas are usually lean and a rich source of the cancer-fighting substance lycopene," Heller says.

Poached chicken

"It's my standby speedy, healthy dinner," says Liz Baker, 27, of Chicago.

Why it works Skip sautéing and you save more than 240 calories. Liven up the taste with fresh herbs and spices.

Sweet potatoes

"I eat them for dinner topped with a little bit of Smart Balance Omega Plus spread, along with a serving of chicken or fish," says Beth Janes, 28, of New York City. "It helped me lose 3 pounds in a month."

Why it works A medium sweet potato has about 115 calories and won't raise your blood sugar as much as eating a white potato will. Try slicing and baking with a brush of olive oil for low-cal "fries."

SWEETS

Baked apples

"I core a Rome apple, pour diet cherry soda over it, sprinkle on Splenda and cinnamon, and then microwave it for eight minutes. It tastes just like apple pie," says Amy Levy, 38, of Los Angeles. "I lost 12 pounds eating this!"

Why it works "Apples are rich in fiber, which may aid in weight loss," Blatner says.

Fat-free Cool Whip

"I freeze it and spread 2 tablespoons between two chocolate graham crackers," says Joy Rowland, 35, of Atlanta. "It's helped me shed 40 pounds."

Why it works At 15 calories per serving, this tasty topping is truly a guiltless goody.

Frozen fruit

"I microwave a cup of frozen berries for dessert with a little cocoa on top," says Jennifer Worrell, 34, of Bedford, Texas. "In 15 months, I've lost 35 pounds."

Why it works These nutrient-packed bites are naturally sweet, low in calories and filled with fiber and water to keep you full and satisfied.

Fudgesicles

"When I was trying to lose 20 pounds after having a baby, I turned to no-sugar-added Fudgesicles," says Jennifer Weiss, 34, of Napa, California. "They're only 40 calories each, so even if I want seconds, I'm still eating less than 100 calories."

Why it works Fudgesicles are creamy, so they feel like a treat. No deprivation!

Fat-free, sugar-free pudding

"I'm a chocolate addict!" says Melissa Aiello, 26, of Rutherford, New Jersey. "But I lost 10 pounds, mainly by eating pudding instead of ice cream."

Why it works One half cup is a big treat for only 80 calories, Grotto says.

Angel food cake

"I have it with fat-free Cool Whip and fruit," says Erin O'Leary, 24, of New York City. "It does the trick when I want a sweet."

Why it works Have your (angel food) cake and eat it, too—it has only 72 calories and no fat per 3/4-inch slice. Fruit makes it more filling.

DRINKS

Fat-free hot chocolate

"I blend a packet with ice and a cup of skim milk for an amazing and filling milk shake," says Lindsay Bradshaw, 24, of Atlanta.

Why it works Cocoa mix gives the taste of chocolate for only 50 calories. And a whipped drink may feel more indulgent than a thinner beverage.

Virgin mimosa

"When I'm out, I ask the bartender to mix orange juice with diet ginger ale. It has 55 calories, so I get less than half the calories of most mixed drinks," says Hayley Lattman, 30, of New York City. "I've been doing this for four years, and I've lost 15 pounds!"

Why it works You save calories (about 125 over a standard juice-and-vodka screwdriver) and bypass alcohol, which can reduce your inhibitions and lead to overeating.

Herbal tea

"Sweets are my downfall, so I drink vanilla tea when I'm not really hungry but am craving something sugary," says Mara Clarke, 33, of London.

Why it works A cup of tea can soothe stress, preventing overeating, McManus says. The flavor makes it more satisfying—and isn't that the point?

Are Your Knees Telling You Something?

Posted by juleslein on May 19, 2008

I've started running regularly again and lately I've been having some knee pain. I knew what the problem was. My shoes were too old. I think I got them right after my 2nd baby and I just had my 3rd several months ago. I was just lazy and didn't want to go out and get new ones. Well, it was getting too painful and finally I went and got fitted for some new running shoes last week. They have made a world of difference.

Are your knees or hips hurting you? It could be time for a trip to the shoe store.

Running in old or worn-out shoes is one of the most common causes of running injuries. Your running shoes lose shock absorption, cushioning and stability over time. Continuing to run in worn-out shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries. The easiest thing you can do to prevent those types of injuries is replace your shoes when they're worn-out.

So how do you know when shoes need to be retired? Don't use the treads of your shoes to determine whether you should replace your shoes. The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. If you've been feeling muscle fatigue, shin splints, or some pain in your joints -- especially your knees -- you may be wearing shoes that no longer have adequate cushioning.

A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you run on rough roads, you'll need to replace your shoes sooner than if you primarily run on a treadmill.

Mark your calendar when you buy a new pair of running shoes so you remember when to replace them. If you use a training log, be sure to record when you bought new shoes -- it will help you track how many miles you've run in them. Writing the purchase date on the inside of each shoe's tongue is another good way to help remember when you first started running in them.

About halfway through the life of your shoes, you might want to buy another pair to rotate into your runs. Your shoes will last longer when you allow them to decompress and dry out between workouts. Also, having a fresh pair of shoes as a reference will help you notice when your old ones are ready to be replaced.

some information in this article written by Christine Luff

Drop Those Last 5 Pounds

Posted by juleslein on May 12, 2008

By Sally Kuzemchak, R.D.
article from WebMd

It’s a frustrating fact. As you get closer to your target weight, losing gets harder. Three reasons why— and how to get past them.

You need fewer calories

Your now-smaller body requires less fuel. And evidence shows that people who’ve shed pounds need 20 percent fewer calories to maintain their weight than those who haven’t, says Domenica Rubino, M.D., of the George Washington University Weight Management Program.

Plateau buster:Practice instant portion control by filling half your plate with produce, then divide the other half between lean protein and whole grains.

Your metabolism has become sluggish

Your body goes into famine mode when you diet, holding on to calories and fat stores at the expense of muscle and lean tissue. Less muscle means you’ll burn calories at a slower rate.

Plateau buster: Double your intake of the amino acid leucine, found in protein. Research suggests that you need at least 9 or 10 grams (the amount in about three servings of protein) to ramp up your metabolism. Leucine helps preserve muscle tissue while you slim down, which in turn helps you burn fat faster.

You’re hungrier

When your weight drops, so do levels of the feel-full hormone leptin. In fact, strong signals from your gastrointestinal tract, brain, and fat cells all tell your body to eat, eat, eat!

Plateau buster: Sounds crazy, but you may need to eat more fat. Your body takes longer to digest it, which causes you to feel fuller for longer. Get at least 20 percent of your calories from unsaturated fats like olive oil and nuts.

How realistic is your goal weight?

If the last time you maintained your ideal weight was back in high school, you may be due for a reality check.

“The number-one reason for diet failure is setting a too-low target weight,” says

Madelyn Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center. Being overambitious can lead to major frustration and backsliding. First, make sure your target won’t put you in the underweight category; check by going to shape .com/tools/calc/bmi. Fernstrom also recommends rating your weight-loss effort on a 10-point scale (1 is barely trying). You should be at a 5, which means you’re cutting back but still leaving room for an occasional treat and fitting in regular exercise without feeling overworked. If you’re any higher—ravenous all the time, exhausted after your workouts—renegotiate your goal, she says. Losing 2 or 3 pounds instead of 5 can make all the difference between feeling happy and being miserable.

Originally published on October 1, 2007

The Best Time of Day to Do Your Cardio

Posted by juleslein on May 05, 2008

Written by Leslie Yazel
October 2004

Take advantage of your body's prime hour to burn calories more efficiently

5 p.m. to 6 p.m.
"For increasing fitness, decreasing the chance of injury, and improving sleep, the best time to exercise is late afternoon or early evening," says Matthew Edlund, M.D., author of The Body Clock Advantage (Circadian Press, $15, www.amazon.com) and head of the Center for Circadian Medicine, in Sarasota, Florida. At these times, he says, your lungs use oxygen more efficiently, you're more coordinated, and your muscles are warmed up, so you're less likely to suffer a sprain or strain. Finish exercising at least three hours before bed so that when your head hits the pillow the extra adrenaline will no longer be pumping through your bloodstream (and other factors that keep you awake will also have subsided). Bonus: "If you're all wound up at the end of the day, exercise may be a great stress reliever," notes Shirley Archer of the Stanford Health Improvement Program, in Palo Alto, California.

8 Ways to Minimize Your Risk....

Posted by juleslein on April 28, 2008

....of cancer. You may think it could never happen to you and hopefully it won't but it doesn't hurt to be a little careful and make sure you are minimizing your risk of getting cancer. Here is how:

1. Don’t smoke or chew tobacco (lung, throat, bladder, kidney, pancreas and mouth cancers).

2. Eat less high-fat foods and avoid obesity (colon, breast and prostate cancers).

3. Eat more high-fiber foods like fruits and vegetables (colon and many other cancers).

4. Respect the sun’s rays; use sunscreen with SPF 15 or higher (skin cancer).

5. Get regular checkups (breast, cervix, colon, and prostate cancers). The following is a guide to how often you should be checked:

Women:

* Age 18-40: Every 1-3 years: Pap test, breast and pelvic exams.
* Age 40+: Every year: Pap test, digital rectal, pelvic, and breast exams; mammogram every 1-2 years
* Age 50+: Every year: Pap test, pelvic, breast, and colorectal exams, and mammogram; sigmoidoscopy every 3-5 years.

Men:

* Age 40+: Digital rectal exam every year.
* Age 50+: Colorectal and prostate exams every year. Sigmoidoscopy every 3-5 years.

6. Limit drinking of alcohol. Heavy use of alcohol, especially if you smoke or chew tobacco, increases your risk of liver, throat, and larynx cancers.

7. Get daily exercise (many cancers).

8. Observe Cancer’s seven warning signs:

C hange in bowel or bladder habits

A sore throat that does not heal

U nusual bleeding or discharge

T hickening or lump in breast or elsewhere

I ndigestion or difficulty in swallowing

O bvious change in wart or mole

N agging cough or horseness

*All information from the American Cancer Society

Strength Training For Weight Loss Success

Posted by juleslein on April 21, 2008

by Deborah L. Mullen, CSCS Why Diets Don't Work

If you go "on a diet", what does that mean? That you will eventually go "off the diet". If you haven't changed your eating and physical activity behaviors, what's going to happen? Rationally, you know the answer, but emotionally, you engage in wishful thinking, hoping that this time you will lose the weight and keep it off. What weight are we talking about? When people tell me they lost 12 pounds in two weeks, I ask "12 pounds of what?" On low-calorie diets, about 25 percent of the weight loss may be muscle (Ballor & Polehlman 1994).

Losing muscle is a bad thing. Muscle tissue is very active--it burns a lot of calories. Every pound of muscle burns about 35 calories per day, just staying alive. Using the above example, if you lost 12 pounds, then, you lost three pounds of muscle. You would be burning 105 less calories per day or 3150 per month. Since there are 3500 calories in a pound of fat, you would gain almost one pound of fat per month just from the muscle mass that you lost!
Why The Middle-Aged Spread Keeps Spreading

Inactive adults lose around one-half pound of muscle per year, or five pounds per decade. Since most people continue to eat as much as usual, what's going to happen? If you take in more calories then you burn, the extra calories get stored as fat. Fat is less dense then muscle---a pound of fat takes up more room than a pound of muscle. This means that as you lose muscle and gain fat, your weight might remain the same over the years, but your waistline will continue to expand!
Rev Up Your Metabolism--The Key to Permanent Weight Loss

How can we lose and keep off extra fat? You need to increase your resting metabolic rate (RMR), which is the pace your body burns calories at rest. Your RMR is closely linked to the amount of muscle you have--remember, muscle burns more calories than fat. Adding muscle will raise your RMR and will greatly increase the chance that the weight loss (more accurately fat loss) will be maintained.
Strength Training Versus Aerobic Exercise

Contrary to what many people think, strength training is as important, maybe more important to successful fat loss than aerobic exercise. The reason lies in the amount of calories that are burned when you aren't exercising. Depending on the intensity and your weight, an aerobic workout (walking, cycling, stairstepping) will burn approximately 300 calories per hour. If the exercise is strenuous enough (which is unlikely in the beginning exerciser) the RMR will be elevated temporarily up to a few hours afterwards. Compare this to strength training which elevates the RMR permanently. The RMR accounts for 60 to 75 percent of your daily calorie expenditure, so even a modest increase will help burn off more fat.

One study (Campbell 1994) found that a three-month basic strength-training program resulted in the subjects gaining three pound of muscle and losing four pounds of fat, while eating 370 more calories per day (a 15 percent calorie increase). Remember, aerobic exercise generally doesn't increase muscle tissue. In fact, excessive amount of aerobic exercise combined with a low-calorie diet can cause the loss of some muscle tissue. This is not to say that overweight individuals shouldn't do aerobic exercise--it offers many health benefits and is a part of a weight loss program. It's just that aerobic exercise by itself may not be the best solution for permanent weight (fat) loss.

Don't think that you need to workout in a gym for two hours to strength train. Significant gains can be made with a consistent 30-minute workout performed 2 -3 times per week. This could be your key to successful weight control!