Healthy Fitness Ideas

Açai berry emerged from the mists of the Amazon rain forest and spread over the internet faster than a kudzu vine.  A quick googling of “Açai” and “weight loss” produces millions of web pages promoting “acai berry detox,” “acai burn,” “acai pure” and “acai berry edge,”  promising quick weight loss.

Acai Berry - Maui (Photo credit: Forest & Kim)

Some of the advertising claims “450% more weight loss than dieting and exercise alone.”  Acai  promoters allege that acai berry’s fiber and fatty acid content give it the unique powers to “burn fat more efficiently, process food more quickly, cut down on cravings, and boost metabolism.”  The other claim is that acai detox products  “cleanse” your system of fat and rid your body of “toxic buildup.”   Dr. Oz,  Oprah Winfrey and Rachel Ray once mentioned the health benefits of acai on their programs, but are today suing some acai promoters for making false endorsement claims.  In  another telltale sign that the Acai mania has peaked, the Federal Trade Commission (FTC) recently obtained a temporary injunction against one of the largest acai berry supplement promoters, which allegedly bilked consumers out of more than $30 million in 2009  through deceptive advertising and unfair billing practices.

Is There any Science Behind the Acai Berry Hype?

The greater the hype surrounding a weight loss product, the healthier your level of skepticism should be.  There is some research showing that Acai berries contain dietary fiber, are rich in antioxidants (anthocyanins) and are one of the few fruit sources, (besides avocados) of  monounsaturated fats (MUFAS).  Antioxidants are  compounds that protect against oxidation, or cellular damage caused by free radicals, and they have been shown to be effective in helping to prevent some diseases such as macular degeneration. Antioxidant activity is measured in ORAC values.  Fresh acai berry has a 5,500 ORAC value, while freeze-dried Acai berry has a 102,700  ORAC value.  These ORAC values are higher than other fruits, but lower than the ORAC values of common spices like cloves, cinnamon and oregano.  Drs. Steve and  Susanne Talcott did the first human studies involving acai in 2008.  In the  study, 12 people who consumed acai pulp and acai juice showed significant absorption of antioxidant anthocyanins into the blood and antioxidant effects, compared to those who consumed apple sauce or a plecebo.  Dr. Talcott stated that “acai is naturally low in sugar, and the flavor is described as a mixture of red wine and chocolate, so what more would you want from a fruit?”   In June of 2008, Texas A&M University filed a  patent application based on the unique phytochemical composition of acai oil, citing  the  Talcott research.

Beware Anecdotal Acai Weight Loss Stories

There isn’t a shred of  scientific evidence that acai supplements, or other antioxidant foods,  promote weight loss.  What about all those testimonials from people who tried acai and lost weight?  That’s not science, it’s more likely to be the  power of belief and expectation.  Anecdotal evidence is informal, word of mouth evidence that has not been subjected to rigorous scientific scrutiny. It ranges  from your friend telling you, “This worked for me,” to the ancient wisdom of a people that has been using local plants for healing diseases.  Belief and expectation can cause physiological changes in the brain that can interact with drugs, changing their effects.  Morphine, for example, is a powerful painkiller.  But it becomes even more powerful if your doctor solemnly walks in, announces that he’s going to give you morphine, and injects you. Your beliefs play a role in the drama, and the same holds true for weight loss supplements.

Better Juice Choices than Açai Berry Juice

If you’re interested a detox juice program and want to get more antioxidants in your diet, try these ready-available antioxidant-rich juices instead of açai berry juice. There’s no free trial offer, but also no automatic billing of your credit card.

Vegetable Juice.  Drinking your daily veggies is a painless way to include powerful antioxidants and dietary fiber to your diet. The lycopene in tomato juice appears to reduce the risk of prostate cancer.  Beet juice may help reduce blood pressure. Vegetable juice is also loaded with dietary fiber that can help you feel full and control hunger.

Prune Juice.  The original detox remedy, high in potassium, Vitamin E, calcium and iron.  Prunes have a laxative because of the high fiber content and high levels of sorbitol, a stool-loosening sugar. Prune juice is high antioxidant activity ( 2,036 ORAC value) and calories (180 calories per 8 oz.)

Pomegranate Juice.  A rich source of antioxidants, including anthocyanidins, proanthocyanidins (flavonoids) and ellagic acid. (2,341 ORAC value). The antioxidants in pomegranates  appear to protect brain function, lower cholesterol levels, which contributes to a lower risk of heart disease and stroke.  Consumption of a little more than 8.3 ounces of 100% pomegranate juice reduced carotid artery thickness by 35 percent.

Blueberry juice.  A good source of vitamins A and C and B1, beta-carotene, potassium, zinc, iron, calcium and magnesium.  Blueberries and are rich in fiber and contain anthocyanosides (6,552 ORAC value), an anti-bacterial pigment which has a beneficial effect on blood vessels and the treatment of varicose veins. The antioxidants in blueberries appear to improve  memory and motor skills and seem to reverse age-related declines in balance and coordination.

Cranberry juice.  Cranberries contain proanthocyanidins (865 ORAC value) that can prevent the adhesion of bacteria such as E.coli, which is associated with urinary tract infections, and the bacteria associated with gum diseases.  Cranberry juice is known for preventing kidney stones and speeding recovery from urinary tract infections.

Concord grape juice. The same flavonoids (2,377 ORAC value) that made red wine a health sensation are present in purple grape juice.  The antioxidant polyphenols, resveratrol, and anthocyanins have been shown to prevent the oxidation of so-called bad cholesterol (LDLs, or low-density lipoproteins) that cause plaque in artery walls.  The purple flavonoids in Concord grapes seem to help re-grow the neurons involved with memory, cognition, and balance.  Another powerful grape juice  is 100% dark purple muscadine grape juice, very high in resveratrol.

Leave it to modern science to tell us exactly what we’ve always suspected, but don’t really want to know for certain. A recent scientific study, published in the American Journal of Epidemiology warns those of us who sit most of the day that we are putting our very lives in jeopardy. A recent scientific study, published in the American Journal of Epidemiology warns those of us who sit most of the day that we are putting our very lives in jeopardy.  It turns out that it’s actually healthier to be pounding the pavement than sitting at your desk and fretting about having too much work and too little time.  While some prior studies showed a correlation between obesity and diseases like type II diabetes, few researchers have looked at the ill effects of the butt-in-chair, hands-on-the-keyboard, socially-networked-24/7 lifestyle that ubiquitous broadband internet has made possible. The not-so-startling conclusion is that the longer we sit, the sooner the Grim Reaper will likely visit.  So how can we reduce the time spent sitting and still get our blogging done?

Sitting is More Risky for Women Than Men

According to the study, women who spent more than 6 hours per day of sitting were 37 percent more likely to pass away than women who sat fewer than 3 hours per day. Men who sat more than 6 hours per day were 18 percent more likely to expire than men who sat fewer than 3 hours per day.  Sitting the least and being physically active were associated with a lower risk of mortality; but sitting more than 6 hours still increased the risk of death, even for people who reported being physically-active. But the new study doesn’t tell us exactly why sitting is so bad for us.

Why is Sitting so Unhealthy?

The sitting as health threat riddle appears to have two likely causes. Scientist Alpa Patel, who led the 13-year study, said that extended periods of sitting may negatively influence the blood chemistry in ways not yet fully understood. First, because it requires so little muscle activity, sitting may increase certain risk factors, including triglycerides, HDL cholesterol, glucose levels, and blood pressure, which are associated with obesity and heart disease. All those hours sweating at the gym are seemingly negated by all those hours spent sweating over the keyboard. Second, sitting just doesn’t burn many calories at all, and all those extra calories add up. Michelle Obama may be on to something in urging us to “get moving.”  Even fidgeting nervously in your chair or re-arranging the piles of paper on your desk does more for your calorie-burning than sneaking a subtle peek at the clock or daydreaming about your next vacation. Don’t Just Sit There I’ll admit it: I absolutely hate to stand and wait in lines. But compared to the minimal muscular effort required to sit, standing in one place is downright grueling. To stand up, you have to tense the large muscles in your legs and buttocks, and activate the big muscles in your back and shoulders. If you’re like me, while standing, you probably frequently shift your weight from one leg to the other. All of that muscle activity burns more calories.

Small decisions have big calorie impact

Standing rather than sitting each day may help your body consume around 12 to 30 more calories per hour, depending upon on your weight.  Reducing 30 calories per day may seem trivial, but 30 fewer calories per day means 3.1 pounds lost over the course of a year. For many of us, weight gain is a gradual process, a matter of a pound or two per year. You can gain 3 pounds in a year if, each day, you consume just 30 calories more than you burn.  As little as one hour standing on your feet and one less hour sitting can actually spell the difference between remaining at your current weight or getting fatter. I hear you saying that you no way to control the amount of time you sit during the day.  But think about it.  Even if you exercise for 1  hour each day, the 8 hours you spend working and the several hours of leisure time each day can have a big impact on weight gain or loss. You can make healthier decisions throughout the day. Will you take the stairs or ride the elevator? As little as 5 minutes of stair-climbing burns 144 calories. Do you rely on email rather than getting up and having a conversation with your co-worker? Walking, even at an easy 3 mph pace, burns 280 calories per hour.  When you get lunch, do you always have it delivered, or could you easily walk to get it? Just by taking short breaks (standing up occasionally to stretch or walking down the hall) you be on your way to a slimmer waist. To learn more about exercises that can be done anywhere, anytime, read about these exercises you can do anytime, anywhere. But whatever path you choose, by standing and walking more, and sitting less, you’ll be healthier in the long run.

At last, summer is here and it makes you want to get outdoors and go for a run. But for fitness seekers who suffer from seasonal allergies, the balmy summer days can mean a blast of seasonal allergies.

Allergy symptoms are triggered by our own immune system’s effort to expel a foreign substance, such as pollen, dust or animal dander. When an allergen finds its way in to the body, special cells, called mast cells release histamine and other chemicals, which initiate reactions designed to dislodge the antigen, including sneezing, and watering of the eyes and nose. The symptoms of allergies, runny nose, itchy eyes, sneezing and sniffling, can make any allergy sufferer miserable. For me, the leading OTC non-drowsy allergy remedy, Claritin (loratidine), wasn’t non-drowsy. It was sleep-inducing. And Zyrtec (cetirizine) and Benadryl (diphenhydramine) were even worse for me, causing a brain-fog that made it difficult to function during the day. So began my quest for alternative remedies for seasonal allergies. Here are some all-natural allergy strategies that can help keep your fitness program on track.

Timing Your Workout

Get familiar with the local daily pollen counts and make a note of the days when you experience allergy symptoms. Then armed with that knowledge, along with the daily pollen counts, you can plan outdoor activities when and where you are least likely to experience allergy problems. Consider indoor fitness activities (swimming, Tai Chi or weight training) when pollen counts are at the highest. You’re more prone to allergy woes if you’re stressed or jet lagged, because a weakened immune system is more sensitive to allergens. According to the American Academy of Allergy, Asthma and Immunology, pollen counts are highest from before sunrise and until late morning. Adjust the timing of your outdoor exercise routine and try to avoid strenuous activity between 5 a.m. and 10 a.m. Wrap around sunglasses can help shield your eyes from allergens. Summer rainstorms can lower the levels of pollen in the air. Cooler, wetter weather lowers pollen counts, too.

Breathe In Through the Nose

Breathe in through the nose as much as possible. Your nasal passages filter, moisten and warm the air you breathe. Of course there can be times where your instinct will be to inhale through your nose and mouth, but it’s still a good practice to favor your nose when you inhale. You don’t need to entirely avoid breathing through your mouth. Nose inhalation tends to promote healthy breathing and slower and deeper breaths.

Minimize Post-exercise Allergies

After getting home from outdoor exercise, take a shower, wash your hair and change clothes. You’ll be washing away the allergens that have clung to your clothing or hair during outdoor exercise. Shutting windows, running the air conditioning and using a Neti pot to flush the nose with saline solution, can clear the nasal passages of any remaining allergens.

Water from the faucet is just so boring and un-cool. But is Vitamin Water, with its kaleidoscope of colors, trendy names like “endurance,” “power-c” and “vital-t” and celebrity-driven advertising really a better choice? Vitamin water is pitched by Jennifer Aniston, LeBron James, 50 Cent, Kelly Clarkson and Shaquille O’Neal, among others.
Vitamin Water’s parent company, Glaceau, (owned by Coca-Cola), markets Vitamin water by promoting its supposed nutritional benefits, urging consumers to “hydrate responsibly. “ Is there really any nutritional substance behind all the marketing sizzle?
The Center for Science in the Public Interest (CSPI) doesn’t think so. CSPI has filed a class-action lawsuit against Coca- Col for making what it says are deceptive and unsubstantiated claims on its Vitamin Water beverages. The suit alleges that Vitamin Water’s website, marketing copy, and labels inaccurately claim that Vitamin Water is healthy, saying, for example, that “balance cran-grapefruit” has “bioactive components” that promote “healthy, pain-free functioning of joints, structural integrity of joints and bones” and that the nutrients in “power-c dragonfruit” “enable the body to exert physical power by contributing to the structural integrity of the musculoskeletal system.”

But let’s look at the nutrition label on a bottle of Vitaminwater. How does Vitaminwater compare to to soft drinks like Coke and thirst-quenchers like orange juice?

At the outset, one 20 oz. bottle of Vitamin water has 2 and ½ servings. That means you would have to gulp down less than half the bottle to get the nutrition benefits (and calories) on the label. At the outset, one 20 oz. bottle of Vitamin water has 2 and ½ servings. That means you would have to gulp down less than half the bottle to get the nutrition benefits (and calories) on the label If you’re thirsty, and down the whole bottle, then you have to multiply each number on the label by 2.5. Here are the nutrition facts and ingredients from a bottle of “charge” Vitaminwater:

Serving Size 8 fl oz; Servings per Container 2.5

Calories 50 Total Fat 0 g. Sodium 0 mg. Total Carbohydrate 13 g. Total Sugar 13 g. Protein 0 g. Vitamin C 60%; Vitamin B3 10%; Vitamin B6 10%; Vitamin B12 10%; Vitamin B5 10%, Zinc 10%, Potassium 60 mgs. Ingredients: vapor distilled/deionized water, crystalline fructose, citric acid, vegetable juice (color), natural flavor, ascorbic acid (vitamin C), natural flavor, vitamin E acetate, magnesium lactate (elecrolyte), calcium lactate (electrolyte), zinc picolinate, monopotassium phosphate (electrolyte), niacin (B3), pantothenic acid (B5), pyridoxine hydrochloride (B6), cyanocobalamine (B12).

As an electrolyte replacement drink, Vitamin Water compares poorly to brewed coffee, which provides 124 mgs. of Potassium per 6 oz. serving. Orange juice is a better choice than both, providing 450 mgs. of Potassium per 8 oz. serving, 3 times as much Potassium as a whole 20 oz. bottle of Vitamin Water. That same glass of orange juice provides 130% of the RDA of Vitamin C, Vitamin B3 10%; Vitamin B6 10%; Vitamin B12 10%; Vitamin B5 10% and Zinc 10%. If you choose calcium and Vitamin D fortified orange juice, you’ll obtain these additional nutrients as well. And then there’s the cost factor. Amazon sells Tropicana Pure Premium Orange Juice with Calcium and Vitamin D, No Pulp, 128 oz. for $6.79. That’s about 40 cents per 8 oz. serving. Amazon also offers a 6-pack of “revive” Vitamin Water — 20 oz. for $18.00. That’s $1.20 per 8 oz. serving.

Vitamin Water does have fewer calories and sugar than orange juice (110 calories and 22 grams of sugar per 8 oz. serving) but less vitamin C, potassium and other nutrients. And Vitamin Water is non-carbonated and does have fewer calories and sugars compared to Coke:

Coke:
27 g. sugar per 8 fl oz.
97 calories per 8 fl oz.

Vitamin Water:
13 g. sugar per 8 fl oz.
50 calories per 8 fl oz.

But if you’re looking to replace electrolytes after a grueling workout, orange juice is the better beverage option. Don’t agree? Leave a comment below.

Standardized extracts of produced from the leaves of the Ginkgo tree, have been promoted for more than 30 years as an effective way to improve memory, and avoid age-related cognitive impairment, dementia and Alzheimer’s disease. Ginkgo extract has been utilized in traditional Chinese medicine (TCM) for more than 500 years, according to the American Botanical Council. But new research questions the benefits of taking Ginkgo biloba extract.

For centuries, chocolate has been a sweet tasting sensation.  One thing that clouds the popularity of this all-time favorite treat is the belief that anything that tastes really good must be bad for your health. For this reason, many people are cautious when devouring chocolates, especially those who are health- conscious.

But science has discovered that chocolate might not be so bad after all.   In fact, there are health benefits that are associated with chocolates and it can be beneficial for those with a love for chocolate.  This is particularly true if  chocolate fans pick and consume chocolates wisely.

The good news is that dark chocolate contains over 300 chemicals, many of which have been investigated by  scientific organizations and universities.   So far, this is what researchers have discovered regarding the health  benefits of dark chocolate:

1.  It was found that the main component of chocolate, the cacao, has  antibacterial activity that actually helps fight tooth decay.    So much for the traditional caution that eating too chocolate can ruin your teeth.

2.    Chocolate is believed to be a mood elevator because it contains phenylethylamine, an amino acid that influences neurotransmitter levels and lifts mood.

3.    The aroma of chocolate actually causes  people to relax and lowers stress levels, due to the    fact that it increases theta brain waves.

4.    Contrary to popular belief, chocolate can be good to people having problems with bad cholesterol.  The health food contains a kind of monounsaturated fat, called oleic acid, which raises good cholesterol levels in the blood.

5.    Chocolate can really be good for people who are weight-conscious.  One hot chocolate cup taken before meals can help reduce appetite.

6.    Chocolate also contains flavonoids, which are instrumental in keeping blood vessels more elastic.

7.    Chocolate contains chemicals called that help increase antioxidants levels in the bloodstream.

8.    It was also discovered that men can add one year to their lives if they consume chocolates.

9.    Chocolate contains carbohydrates, which are  good for maintaining a sense of well-being, because carbohydrates help increase serotonin levels found in the brain.

10.    Chocolate has been used by the Mexican healers to treat insect bites and bronchitis.

In addition to the above findings, there are other research studies that disprove  some half-truths about chocolate.  Here they are:

1.    Although chocolate can contain stimulants including bromine and caffeine, these are present only in tiny quantities and consuming chocolate does not lead to nervous tension.

2.    Chocolate is not addictive.

3.    Chocolate does not contain chemicals that cause acne.

4.    Chocolate doesn’t make anyone high.  You would have to consume about 25 lbs. in one sitting,  a huge quantity,  to experience any noticeable effect.

5.    Chocolate will not increase bad cholesterol levels and it actually contains a neutral fat called stearic acid.

But just like any other food, moderation is the rule.  Chocolate has some cautions too, along with the many health benefits found:

1.    People with migraines are not advised to eat chocolate as it can trigger a migraine.

2.    If chocolate is consumed with milk, it can contain extra sugar, saturated fat, and high calories.

Our daily meals contain several types of fats, including saturated, polyunsaturated, monounsaturated and trans-fats. Some kinds of fat are essential to your health, and other kinds of fat may increase your risk of heart disease and stroke. You don’t need to completely avoid eating fatty foods. Instead, focus on eating the healthier dietary fats. So how can you tell the good fats from the bad fats?

What can be done about those problem areas you want to tone or improve? Even people who are fortunate enough to have achieved their ideal body weight will still have some problem areas in the body. For one person, it might be those “love handles,” for another, the skinny arms, the chicken legs, or the sagging butt. Turn on the TV and you will find advertisers offering all sorts of products, from creams made of exotic ingredients to fitness gadgets that promise to tone the arms, thighs or the abs.

However, no matter how good the product seems, how attractive the model is, or how many celebrities endorse it, the reality is that you cannot just “spot reduce” those problem areas Spending money and time on just one area will not to work.

Why Can’t I Just Spot Reduce the Problem Areas?

Advertisers spend millions of dollars to promote products that promise benefits from revolutionary, secret or break though products when in fact there really are no magical, no-effort results to look forward to. But there are some sound principles that you should follow.

1. Healthy Diet Is Essential

Diet is an essential part of any effort to get rid of the undesirable body fat.. The foods that you eat have calories and fats that get stored in your body, contributing to those problem areas. An unhealthy diet is the main cause for unwanted body fat.

So no matter how faith and hope and money you invest in those those miracle gadgets that promise fast results with almost no hard work, the results you seek will remain elusive if you keep indulging in too many sweets, fatty foods or junk foods.

2. Spot Reduction of Problem Areas Is a Marketing Gimmick

It is not smart to believe those who are promoting the benefits of spot reduction efforts. The gadgets you see in stores and on TV supposedly require nothing more than attaching a device or applying them on the problem areas. What about your other body parts? What about the other requirements of the body?

In any successful health endeavor, you must be conscious of your body’s physiology. You need to know what it takes to achieve your fitness goal. For example, if you want six-packs abs or buns of steel, you have to learn what it takes to get them, and then follow-through with a plan and remain committed to accomplish it.

Some people (usually trying to sell you something) will assert that if you want to improve the tone of your stomach or get rid of a belly, you simply have to do endless abdominal exercises or use the magical gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve your desired fitness goal by simply doing that one type of abdominal exercise.

No matter how innovative or hyped the device is, the body fat will not just melt away just by just using a gadget. Your parents and your inherited genetics is a factor influencing body composition. Diet obviously plays a big role. Your lifestyle, active or sedentary, affects the body shape equation.

The hard to swallow truth is, before you can get the six-pack of muscles on your stomach, you will have to lose the the abdominal fat through sensible diet and regular exercise. Doing 500 crunches a day may give you a sense of accomplishment, but it will not get rid of that belly fat. Your body will not burn-up the excess fat in the problem spot you are targeting. Well-planned whole body workouts will increase your metabolism and address the overall fat to lean-muscle ratio in your body. Fat loss takes time and consistent effort, and not just exercising to target one area.

Reducing fat level is only half the goal, You also want to increase lean muscle mass, the calorie-burning engine in your body. Even in 2009, with all the innovations of science and technology, the only sure-fire way to get rid of that unwanted body fat and replace it with lean muscle mass is to follow a healthy diet and do cardiovascular exercises at least twice each week.

When you have mastered the diet and aerobic exercise components of the puzzle, then can you do those abdominal exercises and get the kind of results you want This is the only real secret to getting those six-pack abs.

3. There Are No Magical Shortcuts

Miracle celebrity diets, pills containing secret ingredients and exotic creams are detours on the road to success that will lead you nowhere. If a healthy body is your goal, you have to work at it consistently You have want it and sweat to earn it.

We live in amazing times, where cell phone cameras and text messaging can spread news around the globe in moments. But the human body still is bound by natural laws. Therefore, your weight loss plan needs to be based upon what is naturally needed by the body. It takes a healthy diet, regular aerobic and resistance exercise and considerable amount of effort and patience to reach the desired result.

4. Health and Fitness Require Commitment

At the end of the day, a healthy body is not the result of a pill or a gadget, but rather a lifelong commitment to yourself. Even if you’re satisfied with your body shape now, it will not remain toned and fit forever if you neglect your diet and adopt a sedentary lifestyle. Your ideal body needs to be renewed and nurtured on a regular basis.

This is why depending upon so-called miracle spot reduction devices is a path to frustration. Hoping for the results you want is not enough to get them. So if you really want a healthy toned body, get started with a diet and exercise program. Look at your body shape from a holistic point of view. Improve not only the body itself, but your self-image, eating habits and outlook on exercise as well.

5. Get Results the Old Fashioned Way

The bottom line is really that there are no shortcuts. You need to get toned the proper way. The old athletic adage still holds true for weight loss: “no pain, no gain.” So, don’t fall for diet and weight loss products that seem to be too good to be true. They are too good to be true. Be a wiser consumer and know the real secret behind a better body. Take control of your own fitness and diet plan and enjoy the multitude of benefits that follow a healthy body.

Caffeine boosts your energy level by stimulating your central nervous system. Can it improve your performance?

As reported by the Associated Press, on Friday, Brown County District Judge John Rodenberg issued a decision ruling that the State of Minnesota had demonstrated a “compelling state interest” in preserving the life of Daniel, a 13-year old boy, that was sufficient to override constitutional rights of both the parents and Daniel to the free exercise of religion. But what isn’t widely-reported