Weight Loss myths

Overview

There are loads of diet tips available for people who want to lose weight, and it can be hard to know which ones are true and which are false. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDKD) a number of common myths continue to circulate regarding the so-called rules of dieting. – Read more

Fad Diets Keep the Weight Off

It is not true that fad diets are a permanent solution to weight loss. While the pounds may come off in the beginning, very low calorie diets that severely narrow your food choices can be hard to stick with for a long period of time. In addition, fad diets may fail to provide a proper amount of nutrients. – Read more

No Calories in Fat-Free Foods

The fact is many low-fat or fat-free foods frequently contain a reduced number of calories. However, a lot of processed low-fat or fat-free foods don’t have any fewer calories that the regular full-fat versions of the same foods. In fact, some may actually have more calories because ingredients such as sugar or starch thickeners are added to enhance flavor and texture once fat is removed.

Passing on Breakfast to Lose Weight

In reality, people who skip the first meal of the day are apt to weigh more than people who eat a healthy breakfast. That’s because postponing your first meal until later in the day can make you hungrier and you wind up eating more than you should.

Dairy Products Lead to Weight Gain

Dairy products have many nutrients, including protein to strengthen muscles and calcium to improve bone strength. Low-fat and fat-free milk, cheeses and other dairy products have the same nutritional value has whole-milk dairy items.

Stay Away from Starches

A number of foods that are high in starch are low in fat and calories. Foods such as bread, rice, pasta, cereals, beans and potatoes only become high in fat and calories when you top them with high-fat items like sour cream or butter and/or when your portion size is too large.
Don’t Eat at Night
A calorie is a calorie regardless of when it is consumed. While a big juicy hamburger eaten right before bedtime may cause an upset stomach, it won’t affect your diet any more than if it had been eaten several hours earlier.

No Desserts Allowed

It’s true you don’t want to overindulge on a diet, but you should not completely deprive yourself of an occasional treat that might include a small portion of dessert. – Read more

Fitness Misconceptions

The mythical “fat-burning zone” persists because of a kernel of scientific truth: Fat oxidation requires oxygen, which is available at lower intensities. However, when you’re working above 75 percent of your maximum heart rate, your body receives energy from stored carbohydrates, according to the National Academy of Sports Medicine. Regardless of the source, burning energy creates a calorie deficit. The greater the deficit, the greater the fat stores used to replenish it.

Muscles will turn to fat when we stop exercising.

Not true; Since muscle cells are completely different from fat cells, it is impossible for muscle to turn to fat. After stopping any exercise program, people will lose muscle and gain fat. Since fat tissue and muscle tissue are different, it is scientifically impossible for one to turn into the other. Research shows you will lose muscle when we stop exercising. This is because the bodies muscle cells will get smaller, making room for more fat cells to show. In addition people usually consume the same amount of calories when they stop exercising which can also cause an increase in our fat tissue.

Have you ever been warned to avoid eating carbohydrates the hour before exercise? If so, you’re not alone. This is one of the most prevalent notions among athletes. But is it myth or is it fact?

It turns out the source of the finger pointing is research published almost 30 years ago. In the study, researchers had 8 students fast overnight. In the morning the students were given either water, 75 grams of glucose in water, or a liquid meal containing protein, fat, and carbs. Thirty minutes later they were asked to cycle to exhaustion at 80% of VO2 max. The students repeated the same regimen later while exercising at 100% of VO2 max.

The investigators found pre-exercise feeding produced no differences in the cycling times to exhaustion during the all-out sprint, but endurance time was reduced following carb feeding prior to the 80% of VO2 max regimen. The researchers also noted that after both the glucose and the liquid meal feedings, most of the students exhibited a temporary decrease in blood glucose at the onset of exercise. Glucose returned to normal and remained normal, even at the time of exhaustion. However, the investigators surmised that taking in carbs just prior to exercise must increase the rate at which carbs are used as fuel during exercise. They attributed the reduction in endurance to an accelerated use of muscle glycogen, even though muscle glycogen was never determined in the study.

At the time, this was big news. This study was one of the first published on the subject. In droves endurance athletes began avoiding carbs just before exercise.

The funny thing is, virtually every study published since has failed to confirm the findings of this original investigation. In fact, in a review of 11 studies on pre-exercise carbohydrate feedings, the original study was the only one to find a reduction in endurance following the ingestion of carbs in the hour before exercise. None of the subsequent studies found that endurance was hampered and some even showed a benefit. In those that showed improvement in endurance, the benefit ranged from 7 to 20%. That’s no small benefit!

Some thirty years later it is now clear that the temporary lowering of blood glucose that occurs after consuming carbs is a normal metabolic response. And while a few individuals may develop an exaggerated lowering of blood sugar in response to carbs in the hour before exercise, in the vast majority of athletes this decline in blood glucose is quickly self-corrected when exercise begins. Moreover, it has no detrimental effect on endurance performance.

So, for most athletes, carbs in the hour before exercise do not need to be avoided. In fact, carbs at this time may be helpful for the very same reasons they’re helpful during your pre-exercise meal, 2 to 4 hours before you train or compete – to replenish your muscle and liver glycogen stores. This is especially the case after an overnight fast when liver glycogen stores are likely to be depleted, if you’ve not fully recovered from a prior training session, or if a full meal isn’t a realistic option prior to exercise.

Finally, as you put carbs-in-the-hour-before-exercise back on the table for consideration, keep in mind that it is always a good idea to test your pre-exercise fueling regimen during training. Make sure whatever regimen you follow on the day of an event is well tested beforehand.

Stretch 1

Hamstring stretching exercises

As a final note, regardless of the diagnosis, most types of sciatica will benefit from a regular routine of hamstring exercise, especially hamstring stretching. The hamstrings are muscles located in the back of the thigh. They help bend the knee and extend the hip. Tightness in the hamstrings will place increased stress on the low back and often aggravate or even cause some of the conditions that result in sciatica.

When doing the hamstring stretches, patients should avoid bouncing, which can trigger a muscle spasm.

Hamstring stretch while lying on the back

Most patients with back pain will benefit from hamstring stretching exercises done while lying on the back. These are the least stressful types of hamstring stretch:

• Lie on the back, supporting the thigh behind the knee with the hand or with a towel, slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time (Stretch 1). Hold the position initially for 10 seconds, and gradually work up to 20-30 seconds.
• Another low stress hamstring stretch is to lie back on the floor with the buttocks against a wall at a corner or by a door jamb. Keeping one leg on the floor, place the foot of the alternate leg against the wall and try to gently push the knee straight so raised leg and the leg on the floor make a 90 degree angle. Hold the position for 10 to 20 seconds.

Hamstring stretch while sitting

Although they are less gentle than lying on the back, hamstring stretches can also be done in a sitting position, where the degree of stretch can be varied based on the placement of the leg:

• While sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor. Then, sit up straight and try pushing the navel towards the thigh without leaning the trunk of the body forwards. Hold this stretch for 30 seconds, then repeat 3 times for each leg.
• Many people – and especially women – tend to be more flexible and may need to elevate the foot on a stool or chair to get a deep enough stretch.

Certain hamstring stretches are more comfortable for some patients

The hamstring stretches done while lying on the back are gentler and place less stress on the back than those done while sitting. Depending on the patient’s specific medical condition and level of pain, the lying down position may be preferable and comfortable. In particular, patients with low back should choose whichever position is most tolerable for their back while still giving a gentle stretch.

Work with a health professional before exercising

Before doing sciatica exercises or beginning any other exercise program, patients should see a health professional to get a correct diagnosis for their pain and to rule out any more serious problems. The proper exercises differ based on the condition that is causing the sciatic pain, so patients should not try to self-treat their sciatica before consulting a professional.

Helpful sciatica exercises

Before reviewing specific sciatica exercises, it is first important to explain what sciatica is, as the term sciatica is often misused and its definition misunderstood. Sciatica is a set of symptoms, not a diagnosis in itself (meaning it does not explain the cause of the pain). Sciatica (radiculopathy) is a general term that refers to pain caused by compression or irritation of one or more nerves exiting the lower spine that make up the sciatic nerve, and there are a number of different conditions that can cause this.

The medical term for sciatica is a radiculopathy, which means that a spinal disc has extended beyond its normal position and is irritating the radicular nerve (nerve root) in the lower back, which connects with the sciatic nerve. The sciatic nerve branches off as it travels down the lower extremity through the back of the leg. Sciatic pain can be experienced along this nerve route.

Active exercise is important for sciatica (radiculopathy) relief

While it may seem counterintuitive, exercise is usually better for healing sciatic pain than bed rest. Patients may rest for a day or two after their sciatica flares up, but after that time period, inactivity will usually make the pain worse. Without exercise and movement, the back muscles and spinal structures become “de-conditioned” and less able to support the back. The de-conditioning and weakening can lead to back injury and strain, which causes additional back pain. Exercise is also important for the health of the spinal discs. Movement helps exchange nutrients and fluids within the discs to keep them healthy.

Many sciatica exercises focus on strengthening the abdominal and back muscles in order to provide more support for the back. Stretching exercises for sciatica target muscles that cause pain when they are tight and inflexible. When patients engage in a regular program of gentle strengthening and stretching exercises, they can recover more quickly from a flare up of sciatica and can help to prevent future episodes of pain.

Specific sciatica exercises depend on the cause of the pain

A physical therapist, certified athletic trainer (ATC), chiropractor, physiatrist or other spine specialist who treats the back pain and leg pain associated with sciatica may recommend exercise as part of a treatment program. It is important to first get an accurate diagnosis for the cause of sciatic pain, as the specific exercises recommended will depend on the cause of the sciatica. It is also important to get a diagnosis before starting any sciatica exercises because, while rare, sciatic pain can be caused by some serious medical conditions (such as an infection or tumor) that require prompt medical attention.
Exercises for the common causes of sciatica or sciatica-like symptoms are explained in the next pages sections of this article listed in the menu near the bottom of this page.

It is recommended that all patients consult a physician or physical therapist prior to beginning any exercise program.

Treating sciatica is part of a daily routine

To be effective, the sciatica exercises recommended for specific conditions must be done regularly (typically two times daily) and correctly. Close attention to posture and body mechanics is the key to getting the maximum benefit from the exercises. Continuing with a program of gentle exercise and stretching is beneficial for a current episode of sciatica but also for overall back health and for preventing future back problems.

Caring for sciatica should be considered part of one’s daily living, not just something to add to the routine at the end of the day. In addition to an exercise routine, patients with sciatica should minimize everyday stress on the lower back, including using good ergonomics while lifting, maintaining good posture, making sure the lower back is supported while sitting, and avoiding standing for long periods of time.

Posted from www.spine-health.com

Flax Seed Oil Health Benefit and Information
Recently, I’ve been doing a lot of research and reading up on flax seed oil
and its many health benefits. All the health benefits of flax seed oil had me
convinced pretty quick, and I had bought myself a 6 months supply of flax
seed supplement in no time, and I’ve been taking them every morning and
every night.
What Is Flax Seed Oil
Flax seed is 1/3 oil, and the rest of it is made up of fiber, protein, and
mucilage. Flax seed oil is a rich source of essential fatty acids – it contains
alpha linolenic acid, omega 3 essential fatty acid, and omega 6 essential
fatty acid, and flax seed oil contains these 3 EFA’s in just the right
proportions. Flax seeds are also a great source of lignans, vitamins, and
minerals.
North Americans are usually lacking omega 3 EFA in their diet, and flax
seed oil is an excellent supplement for this. The cells of the body need the
omega 3 fatty acids from which they build their cell membranes, which
protect them. The brain is largely composed of fats called phospholipids,
which are made from essential fatty acids. Thus these oils are essential for
the function and structure of the brain and improve cognition, memory,
moods and concentration.
Flax Seed Oil – Essential Source Of Omega 3 EFA
Research has shown that majority of diets are deficient in Omega 3
essential fatty acids, and this can lead to some serious health problems:

• Coronary heart disease – Omega 3 helps reduce cholesterol, blood

pressure, plaque formation, and cardian arrhythmia.

• Arthritis – Studies have found that oils rich in Omega 3 (like flax seed

oil) patients can reduce their drug use.

• Cancer – Omega 3 has been found to kill certain cancer cells without

harming normal cells.

• Skin problems like acne, eczema, and psoriasis are shown partly to

be related to Omega 3 deficiency.

• Omega 3 EFA helps improve your response to stress.

Flax seed oil acts as a buffer for excess stomach acids

• Flax seed oil soothes ulcers and irritable bowel disorders

• Flax seed oil lubricates and absorbs toxins

• Prevents toxic build up in the bowl

Flax seed oil also contains lignans that have anti-viral, anti-bacterial, antifungal
and anti-cancer properties. Flax seeds have the richest source of
lignans, 100 times more than the next best source, wheat bran. Flax seed
also contains lecithin which emulsifies fat and cholesterol. These little seeds
improve digestion, help stabilize blood glucose levels, fight tumor formation
and enhance cardiovascular health.
The Components of Flax Seed Oil
We already mentioned above that flax seed oil is an excellent source of
fiber, protein, lignans, vitamins and minerals, and essential fatty acids. Let’s
take a look at some of these.
Fiber – Flax seeds contain soluble and insoluble fiber, and also contains
mucilage. The fiber in flax seed oil cleans the colon of toxic material,
metabolic waste and dried mucus. Flax fiber is an excellent food for friendly
bacteria in the intestine which keeps disease-causing organisms in check.
Protein – There’s about 25g of protein for every 100g of flax seeds. The
protein in flax seeds is easily digested and contains a complete amino acid
profile that your body needs.
Lignans – Lignans have anti-cancer, anti-viral, and anti-bacterial properties,
and Flax seed has 75 to 800 percent more lignans than other vegetables
and grains. Researchers also believe lignans to have antioxidant properties.
Essential Fatty Acids – Flax seed oil is a rich source of 3 essential fatty
acids: alpha linolenic acid, omega 3 essential fatty acid, and omega 6
essential fatty acid. (See above for some Omega 3 benefits.)
Flax seed is one of the best sources for the essential fatty acid alpha
linolenic acid. Alpha linolenic acid is so important for bodybuilders because it
“enhances insulin sensitivity within muscle cells.” (1) This omega-3 fatty acid
also has many other beneficial effects:
Flax Seed Oil Use and Using Flax Seed Oil
Supplements
You can either buy flax seeds, flax seed oil, or flax seed oil supplements. If
you use the seeds, make sure to grind them up before eating, otherwise,
you won’t be able to absorb them. You can add the flax seed oil to your
protein shakes, drink it by itself, or add it to any kind of drink. Or, if you want
a simpler way , just get some flax seed oil supplements, and
remember to take 1 pill in the morning, and 1 pill at night.
Flax seed oil supplements are very cheap for all the health benefits they
provide, so its definitely worth the investment!

Health Benefits of Flax Seed Oil
Flax seeds contain 12% mucilage, which makes it a gentle, natural laxative.
Flax seeds are perfect for individuals who has a sensitive stomach.