Health Kick

Choosing healthy snack foods is just as important at snack time as it is at mealtime. Healthy snacks can add fiber and nutrients to your diet without unwanted calories. They can give you an energy boost during the day and prevent you from overeating at meals.  read more »

Turn Slow Metabolisms Into Fast Metabolisms.

A slow metabolism sounds like a poor excuse that obese people use for eating too much and exercising too little. Overweight people despise thin people for naturally having a high metabolism who can eat anything that they crave without putting on weight.  read more »

A recent Consumer Reports article presented the latest research on keeping our minds sharp, especially as we age. As I read the article, I couldn’t help but notice that each of the five areas discussed could be addressed by being actively involved in a Martial Arts program!  read more »

You probably already know the numerous health benefits of incorporating fish into  your diet. The benefits to the cardiovascular system (heart and circulation) have been widely touted. And now there is mounting evidence supporting the role of omega 3 fatty acids (such as those found in fish) in preserving cognitive function in older adults, improving mood, and even relieving inflammatory conditions.

While all these benefits are compelling reasons to consume fish (not fried) the recommended two times per week, recently the media has been filled with warnings of potential contaminants, such as mercury and dioxins. Two new reports have been published that put these warnings in perspective; a report from the federal Institute of Medicine and another from the Harvard Medical School. Both conclude that the health benefits of fish far outweigh any potential risk. The most important rule you can follow in minimizing risk is to eat a variety of fish each month. For example, if you eat tuna as your first weekly fish meal, select cod for your second fish meal of the week. The recommendation is to eat fish no more than three times per week (two is better), and to consume a four- to six-ounce portion at each of those meals.   read more »

With so many reports of “food-borne illness” hitting the news lately, we‘re reminded of the need to keep our food safe. This means not only buying foods that are safe but also handling foods appropriately once they are in our homes.

First, be careful when buying foods.. Buy fresh-cut produce, such as cut whole fruits or bagged salad greens, only if they are refrigerated or completely surrounded by ice. Drink only pasteurized milk, juice or cider. Recent recommendations have urged consumers to avoid eating any raw sprouts.

Next, store purchased foods appropriately. Keep any perishable or cut or peeled produce in a clean refrigerator at 40 degrees F (4 degrees C) or below. Much contamination can happen right in our own fridges if we don’t keep them free of spoiled and old foods, or if we don’t keep the fridge clean. For cooked leftovers, refrigerate within two hours of removing from the heat, store at a shallow depth of only two inches to speed cooling, and keep for four days maximum.  read more »

On January 1, the FDA set the requirement that trans fats be listed on food labels. This came in the wake of overwhelming evidence concerning the negative health effects of consumption of trans fats. Unfortunately, the copious medical research “documentation” has not yet provided the FDA with an actual amount that can be used to establish a “Daily Value.” What does that mean? Basically, it means that while the labeling law helps, labels still don’t give consumers all the information they need to make healthful choices.

For now, only the actual amount (grams) of trans fats must be listed on the label. Since the Daily Value isn’t known, there can’t be a percentage of the Daily Value displayed. This means that the grams aren’t put into perspective for the consumer.  read more »

We hear the word “respect” quite often, but what does the word really mean? Respect can be defined as being careful with someone or something because it is important. When people ask us to have respect, they are asking us to take the time to carefully consider the matter or person at hand, and then to place proper importance upon it.
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The definition of an ergogenic supplement is a substance that improves the body’s work capacity. For Martial Artists, this includes supplements that are touted to increase stamina, make you stronger, faster, bigger, etc. There are many such products currently on the market, and athletes are prime targets for their marketing efforts as we are always looking for ways to improve athletic performance.

So how do you evaluate such products and the claims that they make? According to the National Council Against Health Fraud, the following are a number of the “deceptive tactics” used in marketing ergogenic aids. Beware of each of these tactics when evaluating any ergogenic supplement you might be considering.  read more »

We all know that when we take time off from our workout routine, it’s often hard to return. And the longer that break is, the harder it is to get back into the swing of things. From a psychological standpoint, it is very important to “jump right back on the horse” as soon as you are able. Work to overcome the obstacle to working out, and then resume your healthy routine. Even if a medical condition restricts your exercise, continue whatever aspects of your lifestyle you can to keep yourself in the healthy/exercise mindset. For example, if your ailment affects only one part of your body, keep exercising the other parts. If you have a cold or are on vacation, still perform parts of your workout. It is all about the lifestyle and maintaining the healthy patterns.  read more »