How To Keep In Shape... After Fifty... And Beyond

>

How To Keep In Shape... After Fifty... And Beyond
Middle age is the time when hormones change and metabolism
slows down. Added to this, ailments like arthritis and
joint problems start to creep up on us. These factors and
more tend to drive us into a less active lifestyle.
Menopause and postmenopausal symptoms also beset us at this
age. Even men can experience midlife crisis. These factors
can lead to depression and obsessions with eating. This
leads to the proverbial "middle age spread."

Given these factors it is more important than ever to keep
in shape after 50. However your regime will be a little
different than someone in their 20's. Firstly you may have
any or all of the above problems and more, which will
definitely force you into a less rigorous exercise routine.

Underlying ailments like arthritis can leave you with
stiffness and pain. You will need to gradually ease into a
routine rather than starting a vigorous regime. It is very
necessary to slowly work up a routine rather than straining
your body right at the start.

Your goals should be to gradually strengthen and bring more
use into arthritic joints. The more you do this the better
you will be. You will not make ailments like arthritis
completely go away, but will make the condition much better
with regular exercises. Even a brisk daily walk for a few
miles will help you.

Exercise is a great remedy for depression. Actual physical
exercise can help to alleviate depression, as well as
making you look and feel better. When you exercise on a
regular basis you will not only take your mind off being
depressed but will give you a new purpose in life which
will help you feel better both physically and mentally.

Diet changes: Metabolism slows down considerably in middle
life and beyond, making it important to reduce
carbohydrates and increase fiber and protein into your
diet. You will find you need less food so train yourself to
eat less. Try to be extra careful not to indulge in too
many sweet or fatty foods, as these are harder to digest
and are big weight gainers.

Try to eat less refined foods and more whole grain foods as
your digestive system is not as strong at this age and you
will need more fiber to help your digestive system work
well. More fiber in your diet will help you eat less, as
you will feel fuller with less food. Try to eat more fruits
and vegetables, as you need more vitamins and minerals at
this age. Calcium especially gets depleted and you may
consider taking some supplements.

Try to keep yourself busy with hobbies and social
gatherings to avoid getting obsessed by food. Do not let
advanced years get the better of you. Just because you are
in your middle years does not mean you have one foot in the
grave. Remember you are only as old as you feel. So get
into a regular routine of exercise even if it is just a
good brisk daily walk plus try to be careful with your diet
and you can enjoy a long full life, despite your advancing
years.

----------------------------------------------------
Article by Andrew Jamaz, on behalf of
http://www.refresharticles.com/articles/exercise/
Check out our "Exercise and Keep Fit" category of quality
articles.

--

Slow Down For Weight Loss

p>Slow Down For Weight Loss
Ask anyone who meditates or practices yoga regularly, and
they will tell you that either one helps you slow down and
get in touch with yourself. I, like many others, have
always assumed that being in touch with one's self was a
good thing if a little hard to quantify and measure.
However, there is one part of us that can be quantified and
measured, and that is how much we weigh. As a society,
there seems to be a lot more of each of us to get in touch
with than there used to be. There are even those that are
calling obesity an epidemic, both here in the U. S. and in
other countries as well.

There are certainly many people who want to take charge of
their lives and bring their own weight under control but
who either do not know where or how to start, are not sure
how to find the time in busy schedules for regular
exercise, or who are simply daunted by the entire mass of
data and life style change represented by adopting the
proper exercise and nutritional changes that they know must
occur.

Therein lies the crux of the matter. Although many people
may not be aware of this fact, the weight loss equation has
been solved long since. Eat more calories than you burn
and you will gain weight. Burn more calories than you eat
and you will lose weight. Those without this knowledge
pursue all sorts of diet gimmicks, fad diets, and sometimes
dangerous diet pills when simply making a few lifestyle
changes over time would eventually lead to weight loss and
a healthier body. Even those with this knowledge are often
confused about what to do and when to do it, or just feel
that it is one more straw in the pile that surely will
eventually break the camel's back.

While I normally advocate biting the bullet, and not
another fudge brownie, and, say as the commercial says,
"Just do it!", the fact is that a little helpful tip or
hint here or there might help some people start their climb
up out of the obesity pit.

One such tip is simply, as the yoga practitioners and
people who meditate have known for years, to slow down.
Life lived at a hectic pace can not only create stress
which can contribute to weight gain through "stress eating"
and the action of normal chemicals within the body such as
cortisol, but eating too fast can contribute to weight gain
as well. In fact, researchers at the University of Rhode
Island at Kingston have found more than one way that
slowing down at the breakfast, lunch, and dinner tables can
help us lose weight.

In one study, participants lowered their calorie intake
simply because the researchers told them to take their
time. When told to eat as quickly as possible on the other
hand, they ingested more calories. Researchers also used
such tips as having them lay down their spoons between
bites, and chew their food thoroughly, between 15 and 20
times.

This chewing thing is interesting, because I had heard
about a "chewing diet" in which participants were to chew
their food several times before swallowing. It all sounded
a little mystical to me, and I was inclined to write it off
until I read more about research at the University of Rhode
Island. It seems that when the diner chews the food 15-20
times, several things happen. Apparently, the trigger is
that thorough chewing helps to release about 50% more
nutrients in the first minute after the food enters the
stomach. As a result, blood flow to the digestive organs
is raised nearly instantly raising the metabolism. This,
in turn, results in a more rapid onset of a feeling of
fullness, causing the diner to feel full...and
finished...sooner, thus preventing the ingestion of excess
calories.

It has long been known that one problem with weight loss is
that we simply tend to eat more food than we really need or
want. Part of this is the result of the fact that signals
of fullness take their own sweet time getting through to
the brain, allowing us to take in more food than was really
required or desired.

So, slow down. Chew your food carefully. Enjoy the taste
and flavor of each morsel. Maybe even take smaller bites.
The researchers also found that giving the participants
smaller spoons helped. Lists of diet tips have long
included the admonition to serve meals on smaller plates as
that helped the portions appear bigger and more
psychologically satisfying.

Take this little bit of information, add a little bit of
exercise, and start making some better choices about what
you eat, and you might find that you have created the start
of an effective weight loss program.

----------------------------------------------------
Donovan Baldwin is a Texas writer. He is a University of
West Florida alumnus, a member of Mensa, and is retired
from the U. S. Army. Learn more about health and weight
loss at http://informationclickdepot.com/health/index.html .

Spices - Antioxidant Source Throughout the Ages

Spices are the most antioxidant-rich of all food types and
they contain other important compounds that have had
profound health benefits on mankind throughout the ages.
The evolution of spices in our diets is a fascinating story
that shows how important spices are to our health as much
today as they were eons ago.

Thousands of years ago our hunter/gatherer forebears were
forced to adapt to a wide range of climatic and other
environmental conditions. Thus, before agrarian societies
developed, humans consumed a wide variety of plant species.
Some of these plants contained the basic macro and
micronutrients needed for survival (carbohydrates, fats,
proteins, vitamins and minerals). Many of the pungent,
stronger-tasting, and richly coloured plants also contained
an array of "non-nutritive compounds" that had profound
health benefits.

Today we know that the piquant flavours and bright colours
characteristic of spices are hallmarks of the important
phytochemicals these plants contain. The resilience that
characterizes many spice plants means that, during times of
famine, pestilence and drought, these are often the last
edible plants to survive. When taken alone many of them may
be very unpleasant to eat. However, these foods, in the
absence of tastier alternatives, were frequently the only
forms of nourishment available to our ancestors. This was a
fortuitous dietary hardship and one which resulted in
unwitting, but important, self-medication.

However when agrarian communities began to form, the
variety of plant species consumed by these societies
decreased and they became dependent on a small selection of
crops and a limited variety of wild plants. As our
forebears were forced to eat "spicy" foods out of
necessity, they probably enjoyed the intense flavors of
these plants. Another factor that influenced their
palatability was the relative strength of flavors between
different foods. To understand this, it is necessary to
consider that most of the fruit and vegetable species eaten
by early societies were stronger tasting and less sweet
than they are today. In fact, the majority of modern
plant-food cultivars bear very little resemblance to those
varieties that grew thousands of years ago: the bitter,
sour and astringent flavors that characterized fruits such
as apples, melons, pears and many others have been bred out
by generations of selective propagation.

As hunter-gatherer peoples began to be replaced by agrarian
societies, motives for the consumption of spices began to
change. Among settled societies, spices were the source of
flavorings and colorings that could be used to augment the
more monotonous diets based on a restricted number of
crops. Also, in order to establish food security, these
societies began to store the plants they grew or animals
they killed. Drying of food was one solution, as was the
use of the refrigerant effect of the low temperatures found
at higher altitudes and latitudes. However, until recent
times, the desiccation and freezing of food was not a
viable option for those living in hot, humid climates;
these societies discovered chemical preservation, in the
form of salt and spices. As the former was only available
in certain areas spices were often the only other option to
protect food from insect infestation and microbial
putrefaction.

We now know that many of the strongly flavoured
phytochemicals which give plants protection against insect
and microbial attack are the same compounds that "preserve"
our bodies, by protecting us against degenerative diseases.

Today spices are consumed in much greater quantity and
variety in warm, humid countries than in colder climates.
India and Thailand have the highest consumption of spices;
the warm Mediterranean countries follow somewhat behind
these and other Eastern countries but are ahead of the
United States. Chilly Scandinavian countries have the
lowest spice consumption of all. Moreover, the importance
of spices in helping to prevent chronic degenerative
disease can be seen to correspond to the varying levels of
spice utilization that occurs across different temperature
zones. Cold countries – typically the most developed
countries – tend to have much higher incidences of chronic
degenerative diseases when compared to hotter regions.

The dearth of spices in the diets of those of us living in
most Western countries means that we are depriving our
bodies of the important compounds that have, since time
immemorial, been used by our physiological and homeostatic
mechanisms to protect us from many diseases. We need to
consume lots of spices on a daily basis as they can make us
feel better, think better, age more slowly, and help us to
resist the onslaught of scourges like cardiovascular
disease, cancer, diabetes, Alzheimer's disease and other
chronic degenerative disorders.

----------------------------------------------------
Dr Keith Scott is a medical doctor with a special interest
in nutrition and complementary therapies. He has written
several books including "Medicinal Seasonings, The Healing
Power of Spices" and "Natural Home Pharmacy". Find out why
spices are the "Missing Links" in nutrition at:
http://www.medspice.com

--

Banning Trans Fats: Out Of The Frying Pan, Into The Fire

Hi Matt

Please accept the following article for possible
publication in 'HealthandFitnessFanatic',

Banning Trans Fats: Out Of The Frying Pan, Into The Fire
Copyright (c) 2007 Debbie Fontana

Studies have shown that trans fats reduce our levels of HDL
(the good cholesterol) and increase our levels of LDL (the
bad cholesterol). All of which may be bad for your heart.

So cities across the US have either already banned trans
fats from their restaurants or are considering doing so.
All in the name of protecting the public health.

Also, many food companies are reformulating their foods to
eliminate trans fats. But then they have to. Otherwise,
they'll be portrayed as the bad guys trying to make a buck
off the poor, unsuspecting public by poisoning us with
their unhealthy foods.

The campaign to raise public awareness of the dangers of
trans fats has led many consumers to believe that a ban
will be healthy for them. So there are many people who are
all for it.

**But The Hype Has Just Begun**

In fact, a recent study actually tried to link trans fats
to infertility.

Even nutritionist Marion Nestle, PhD, MPH, a professor at
New York University, expressed skepticism about that
conclusion in an article recently published on WebMD.

So are city governments justified in banning trans fats
from our foods? Or are these local governments making a
mistake because of all the anti-trans fat hype?

Regardless of how you feel about the government legislating
what we eat, here's the problem.

Trans fats are being replaced in many foods by a new type
of fat called interesterified fats.

But according to the results of a study published in the
journal, Nutrition and Metabolism, interesterified fats may
be even more dangerous for us than trans fats.

You see, interesterified fats also lower our levels of HDL
(the good cholesterol). Just like trans fats. So there's
still a heart health issue.

**But Now There's A New Health Risk**

Interesterified fats were found to significantly increase
blood sugar and depress insulin. Which may increase your
risk for diabetes. Or cause potential problems for you if
you already have diabetes.

If you remember, trans fats replaced saturated fats years
ago because saturated fats were supposed to be unhealthy.
At the time, trans fats were believed to be healthier.

So much for that conclusion. But it gets worse.

These new interesterified fats were found to increase blood
sugar by 20% more than good old saturated fats.

That was in a mere four weeks. Imagine what would happen
over a longer period of time.

**Out Of The Frying Pan, Into The Fire**

It seems like every time the food police insist on changing
the type of fats found in our food, they introduce new and
potentially more dangerous health risks for us.

If you're concerned about this new diabetes risk, you can
check the ingredient list of your foods if it's available.
Interesterified fats are labelled as "fully hydrogenated
oil."

But maybe it's time to consider another course. Maybe we
shouldn't be reformulating our foods after every study. And
we certainly shouldn't be banning foods unless we're sure
the alternatives are safer.

Most importantly, maybe it's time for the food police to
get off their high horses and quit telling the rest of us
how to eat. They don't exactly have a good track record.

**Should We Stop The Trans Fat Bans Before It's Too Late?**

I'm not arguing that trans fats are healthy. But I think
it's a foolish mistake to reformulate all of our foods
until more studies have been done. We need reasonable proof
that we've found a safer alternative.

If you're concerned about the health risks from these new
fats, you may want to get in touch with your local
legislators. And stop the ban on trans fats until we know
for sure that we aren't jumping out of the frying pan and
into the fire.

----------------------------------------------------
Debbie Fontana is a full-time author and business owner who
specializes in writing about health, weight loss, and
nutrition. She invites you to visit her blog and post your
comments about the ban on trans fats. Do you agree?
Disagree? Do you think the food police are helping or
hurting us? Please post your comments at
http://www.ILoveToCheatDiet.com/blog/trans-fat-hysteria

What Really Makes Muscles Grow?

What Really Makes Muscles Grow?
Copyright (c) 2007 Jonathan Perez

If you are someone that regularly lifts weights in a
bodybuilding style workout routine in order to gain weight
in the form of muscle, then you should be very concerned
that you are weight training in such a manner that you
accomplish that in the most efficient manner.

In order to properly evaluate the effectiveness of your
workout program, it is very important that you understand
exactly what is it that makes a muscle grow in size, not
just strength (as 99% of weight lifters seem to confuse the
two and think that they go hand in hand, which they don't).

It isn't just a matter of lifting heavier and heavier
weight with good form in a progressive manner that will
stimulate muscle mass.

If that were the case, that all you had to do to build big
muscles was to constantly lift more weights, then
powerlifters and Olympic lifters would have the best
muscular development...and they don't.

I'm sure you know someone that can lift a lot of weight,
yet they don't have the muscle mass to match.

Bodybuilders have better developed muscles all over than
just about every powerlifter, with the occasional exception.

Sure, powerlifters are bigger in overall size and girth,and
weigh more than bodybuilders, but a lot of that "size",
"girth", and "weight" is not muscle mass, it's body fat.

These are the most important factors that will determine if
your natural workout routine is properly structured to
allow you to gain and build the most muscle mass that your
genetics will allow:

1) Total calories that you eat per day

2) Increasing lactic acid by-products

3) Increasing internal pressure within the muscle

4) Constant muscular tension

5) Stimulating hormonal metabolic processes

6) Causing higher amounts of blood to be sent to the muscle
after it's trained

7) Progressive weight overload / increases

Now, just because there are many factors that you must
cover in your weight training program that doesn't mean
that you have to make it complicated.

It's actually pretty simple to do, as long as you are using
the proper workout techniques.

If you noticed, I placed the total amount of calories you
eat per day as #1 on the list.

That's because you can have the perfect bodybuilding
routine, be consistent day in and day out, train with all
of the heart, might, and dedication in the world, but if
you don't eat enough calories for your particular body type
and genetics, you will not be supplying your muscles with
very crucial nutrients it needs to repair the muscle, let
it recover, rebuild, and grow.

You simply will not gain one ounce of muscle weight if you
are not eating enough calories, regardless of how or how
much you workout.

This is hands down the most important factor to building
muscle mass at the fastest rate possible.

If you aren't taking care of your daily total calorie
needs, don't bother moving on.

I'm being honest with you.

Now, factors #2 - #6 are all just as important as each
other.

These 5 factors all go hand in hand.

I'll go into detail about those 5 in my next article.

----------------------------------------------------
Jonathan Perez is a Certified ACE Personal Trainer & a
Firefighter. He has written his experiences of how he was
able to take his body weight from a skinny 150 pounds to
over 220, without supplements or steroids. Check out what
he has to say ---> http://www.FromSkinnyToMuscular.com