Red Wine For Women?

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It is well-known. that red wine is good for heart health, but it unfortunately is shown in a recent study to increase chances of breast cancer in women. However, our knowledge of the link between red wine and breast cancer is still in its infancy. More studies must be done.

The recommendation by experts is to either refrain from drinking or limit drinking to 4 glasses or less per week. If you do drink, be sure to take a multivitamin daily (containing at least 400mcg of folate).

For more information, go to:

http://www.nlm.nih.gov/medlineplus/news/fullstory_81472.html

http://my.clevelandclinic.org/be_well/wine_health_benefits_qa_bewell0808.aspx

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Eating Fruits Will Not Make You Fat

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Many of my nutrition seminar attendees and personal training clients in the past have mentioned to me their fear of eating fruits. They fear that fruits would make them fat. “Fruits have fruit sugar,” they say. “And sugar makes me gain weight.” Although this argument sounds logical, it is flawed. This argument neglects the fact that different foods are in different forms and have different energy-density (or calorie density). Energy-density plays a huge role in determining whether a food is likely to make you fat.

For example, a 4 square inch brownie has approximately 225 calories while an apple of equivalent size has approximately 63 calories. Filling up on fruits and/or vegetables is a great strategy to eat more healthfully, lose weight, and still be satiated at every meal. Although eating fruits at the beginning of a meal may be an eccentric way of eating, my question to you is – do you want to conform (for the sake of being “normal” and ordinary), or do you want to lose weight?

Fruits, although containing fruit sugar (fructose), also contains lots of vitamins, antioxidants, fiber, and water in their natural form. Although it is scientifically well-established that fruits are good for you, I suspect that science is still not completely explaining how. However, the general principle is this: Foods retaining their natural form (as taught by Dr. Deepak Chopra) are generally better than foods in the processed form. For example, fructose in a whole fruit is good for you. However, fructose in high-fructose-corn-syrup is bad for you.

This however is not to say that everything natural is good. For example, cyanide in its natural form is still bad for you.

Also, fruits are a great source of energy without being fattening. Unlike simple sugars in candies and pastries, fruits in their natural form come with nutrients, fiber, and probably other beneficial contents not yet discovered by science.

The bottom line: eating lots of fresh fruits and vegetables is one habit that will get you closer to your “weight-loss” or fitness goals.

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Goji Berries and Juice

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It has been passed down in Asian cultures for centuries that goji berries prevent certain eye conditions, but there have not been enough significant scientific proof to confirm this. There have also been unsubstantiated claims that goji berries can prevent or treat cancer, high blood pressure, high cholesterol, and gastrointestinal problems. Currently, there are not enough scientific evidence to support any of these claims.

Also, goji berries or juice may interfere with certain medications (prescription and over the counter). Be sure to ask your doctor first if you are considering goji berries or juice. There may be very serious consequences if you don’t. If your doctor is not familiar with goji, go to a doctor who is or just don’t take it.

Despite lack of scientific support for the touted benefits, goji does contain plenty of vitamins and antioxidants, but so does other fruits.

Personally, I do eat goji berries from time to time when I am not taking any medication, including over the counter medication. (I conveniently get them from my mother.) However, I would not use them for the purpose of treating any conditions.

This entry was written in response to a question from Suella. Feel free to ask me any questions and I may dedicate an entry to answer your question. Please email questions to healthsciencewriter@gmail.com

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Importance of Spirituality in Physical Fitness and Health

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More and more doctors and health scientists are realizing the importance of spirituality in optimizing your health and fitness. Are you someone who wants to be more fit and healthy but you have trouble sticking to your fitness goals? If so, chances are – you lack the level of spirituality (and/or mental strategies) to endure and stick to your fitness goals.

I often spoke in my seminars about my previous mentors or professors who were prominent researchers in nutrition science and exercise science. However, they are not particularly in shape. This observation was one of the contributors to my realization that knowledge in nutrition, exercise, and health is not enough. Although it is important to have reliable science-based information, we need more than this. One of the things that we need more of is building up our spirituality.

In HPE 12 (a health class required for all undergraduate students at the city college where I tutor and teach workshops), the spiritual component is included in the textbook. My point being - the importance of spirituality in obtaining optimal physical fitness and health is now “textbook knowledge”.

What is spirituality? I view spirituality as becoming more connected to God. I’ve heard some teachers of “universal spirituality” define spirituality as knowing yourself or getting in touch with that which is within you. This is only partially true. If you become more connected to God, you will become more connected with that which is within you (placed in you by God when He created humans). However, just "getting in touch with your inner self" without knowing God does not maximize your level of spirituality. Therefore, it is best to focus on connecting to God in order to become “spiritually fit”. This will in turn improve your physical health and fitness.

It also works the other way around. The more physically fit you are, the more easily you will be able to obtain your desired level of spirituality. More about this in future blogs.

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Obama Begins to Overhaul Food Safety

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President plans to overhaul food safety by creating a Food Safety Working Group. He also plans to make changes to other agencies (including the FDA and the Food Safety Inspection Service of the USDA).

This overhaul is badly needed as experts estimate 76 million sicknesses and 5000 deaths every year from contaminated food. An economic upside to this overhaul is the creation of jobs. The downside to the overhaul is the approximate cost of $1.9 billion annually.

Obama also appointed a new FDA chief, Dr. Margaret Hamburg. For more information, go to:



http://www.nytimes.com/2009/03/15/us/politics/15address.html?partner=rss&emc=rss

http://news.yahoo.com/s/nm/20090314/pl_nm/us_obama_fda_3

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20 Minute Cardio+Stretch Workout

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The common excuse for not exercising enough is “I don’t have the time”. Well, I want to show you a 20-minute cardio workout with stretches. I think everyone has at least 20 minutes. If you insist that you don’t even have 20 minutes for a quick workout, I would like to say that you don’t have 20 minutes to get ready in the morning. Yet, you manage, don’t you? You don’t have 20 minutes to eat, yet you manage to squeeze in a 20 minute break for a meal 3 times a day, right? I am sure that you can manage to squeeze in a brief 20-minute workout, if you have the will. As the cliché goes, “Where there’s a will, there’s a way.”

Here is the brief and simple cardio workout with stretches that I recommend on the days when you “don’t have the time”. It is for people who have access to a treadmill and an elliptical trainer. Do not take out any components as this is already a bare minimum workout. Again, 20 minutes is not impossible.

You might also want to do this with your partner, your friend, or your son/daughter. It could be a chance to bond with someone you love since it is very likely that you also “don’t have time” to bond with your loved ones. This is a better way to spend time with a loved one than sitting in front of the TV with them where you don't really talk to eachother. You can totally have a conversation while performing these exercises (after you remember the routine).




(Part 1) 5 Minutes - Treadmill Walk



You should speed walk, but I do not recommend running.



(Part 2) 5 Minutes - Stretches

Standing Quad Stretch


i. Stand in front of a wall on your left leg while drawing in your abs (throughout the whole stretch).
ii. Bend your right leg bringing your right heel toward your butt (as much as you comfortably can) and hold for a count of 30. (Balance on your own if you can, but use the wall for balance if you need to.)
iii. Do the same for your other leg.



Standing Calf Stretch


i. Stand in front of a wall
ii. Bring one leg forward toward the wall for support.
iii. Shift your weight forward while keeping the back leg straight. Hold for a count of 30.
iv. Switch position and repeat.



Hamstring Stretch


i. Lie on the floor facing upward.
ii.Bend your right leg at a 90 degree angle while straightening your left leg.
iii. Grab the back of your left leg and pull it toward your chest
iv. Hold for a count of 30.

Spinal Twist


i. Sit on the floor with left leg straight, and the right leg bent and crossed over the left.
ii. Draw abs in.
iii. Slowly turn your upper body to the right while pulling your right leg with your left arm.
iv. Count to 30.
v. Switch sides and repeat.




(Part 3) 5 Minutes - Elliptical Trainer




For 5 minutes, go as fast as you can (while drawing in your abs throughout the whole exercise).You may switch the direction of your pedaling whenever you like. You can go longer on the elliptical if you have the time, but you must make sure you reserve at least five minutes for the next part (part 4 - stretch).
Note: If you feel faint, nauseous, or do not feel right in other ways, stop and consult a doctor.



(Part 4) 5 Minutes - Stretches
Repeat the same stretches as #2 above

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When You're Too Sick To Work Out

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There’s a good article recently that teaches you how to determine when you are too sick to work out and when its okay to workout despite being sick. The article can be found at:
http://www.cnn.com/2009/HEALTH/03/10/too.sick.to.work.out/index.html?eref=rss_health

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