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Tea Time!
The benefits of tea (green, black, even white!) have been talked about for
ages. And many ancient cultures have used tea in culinary and ritualistic
applications for centuries. With so many varieties, it could be confusing to
dig through all the information to find what their exact benefits are, and
whether some have more positive health impacts than others. So here's a
quick breakdown.
The average American drinks 155 cups of tea a year. Although the US ranks a
bit lower in tea consumption (it's number four), worldwide, tea is second
only to water as the world's most frequently consumed beverage. Tea's
popularity owes much to people's beliefs about its health benefits-verified
to some degree by recent studies.
Where Does All the Coloring Come From? .Green, black, white, and oolong tea
all actually come from the same plant. The different colors and tastes are
determined by the leaves' level of processing, country of origin, and
growing region.
In essence, all tea leaves are dried and heated. Leaves that are allowed to
ferment and oxidize yield black tea, green tea is not fermented, and oolong
falls somewhere between black and green tea in processing. White tea comes
from the unprocessed buds and possibly leaves.
Health Benefits .Studies suggests that all tea contains a major group of
antioxidants known as catechins, which help the body fight cell-damaging
unstable molecules called free radicals, which in turn, may cause cancer
cells to die. Green tea contains higher levels of antioxidants than black
tea, perhaps because of less processing.
According to the National Cancer Institute, studies have shown tea catechins
act as powerful inhibitors of cancer growth by removing free radicals before
cell injuries take place. In mice, this reduces the size of liver, skin, and
stomach tumors. However, to date, cancer studies involving humans have been
mixed. Some studies comparing tea drinkers to nondrinkers find the beverage
helps prevent cancer; others do not.
Aside from cancer-beating benefits, the American Academy of Family
Physicians has concluded green tea is effective in treating genital warts
and may help people lose weight, lower cholesterol, and reduce the risk for
stroke and heart disease.
Everything in Moderation.While no one's sure how much tea you need to drink
to reap its benefits, people in Asia tend to drink three or more cups a day
of green tea brewed using 1 to 2 teaspoons of dried tea in 8 ounces of
boiling water. One study found that steeping black or green tea for about
five minutes released more than 80 percent of its antioxidants. Instant iced
teas also contained few antioxidants, and bottles and cans of prepared green
tea contain various amounts of antioxidants, however, often with additional
ingredients. Green tea extract is also available in capsules. But since such
dietary supplements are unregulated, they may contain contaminants and
varying amounts of tea. Therefore, recommended doses are not certain.
Moderate tea intake is considered safe. However, drinking large amounts of
tea may make it harder for the body to absorb some medications and iron
supplements. The caffeine in tea can interact with medications, including
some pain relievers, blood thinners, anticoagulants, antacids, antibiotics,
and other drugs.
The main downside of drinking tea stems from ingesting too much caffeine.
That can lead to nausea, trouble sleeping, and frequent urination. People
who have anxiety attacks or irregular heartbeats should limit their intake.
Women who are breast-feeding or pregnant shouldn't drink large amounts of
tea due to its possible effects on the baby.
That said, people have been drinking tea for thousands of years with few
dangerous effects-and several potential benefits. Although further studies
are needed, drinking tea appears to be a low-risk, cost-effective, and
enjoyable complementary therapy worth cultivating.
Adapted from an article by Barbara Floria, senior writer for Vitality. For
more information, visit the National Center for Complementary and
Alternative Medicine at www.nccam.nih.gov.
ages. And many ancient cultures have used tea in culinary and ritualistic
applications for centuries. With so many varieties, it could be confusing to
dig through all the information to find what their exact benefits are, and
whether some have more positive health impacts than others. So here's a
quick breakdown.
The average American drinks 155 cups of tea a year. Although the US ranks a
bit lower in tea consumption (it's number four), worldwide, tea is second
only to water as the world's most frequently consumed beverage. Tea's
popularity owes much to people's beliefs about its health benefits-verified
to some degree by recent studies.
Where Does All the Coloring Come From? .Green, black, white, and oolong tea
all actually come from the same plant. The different colors and tastes are
determined by the leaves' level of processing, country of origin, and
growing region.
In essence, all tea leaves are dried and heated. Leaves that are allowed to
ferment and oxidize yield black tea, green tea is not fermented, and oolong
falls somewhere between black and green tea in processing. White tea comes
from the unprocessed buds and possibly leaves.
Health Benefits .Studies suggests that all tea contains a major group of
antioxidants known as catechins, which help the body fight cell-damaging
unstable molecules called free radicals, which in turn, may cause cancer
cells to die. Green tea contains higher levels of antioxidants than black
tea, perhaps because of less processing.
According to the National Cancer Institute, studies have shown tea catechins
act as powerful inhibitors of cancer growth by removing free radicals before
cell injuries take place. In mice, this reduces the size of liver, skin, and
stomach tumors. However, to date, cancer studies involving humans have been
mixed. Some studies comparing tea drinkers to nondrinkers find the beverage
helps prevent cancer; others do not.
Aside from cancer-beating benefits, the American Academy of Family
Physicians has concluded green tea is effective in treating genital warts
and may help people lose weight, lower cholesterol, and reduce the risk for
stroke and heart disease.
Everything in Moderation.While no one's sure how much tea you need to drink
to reap its benefits, people in Asia tend to drink three or more cups a day
of green tea brewed using 1 to 2 teaspoons of dried tea in 8 ounces of
boiling water. One study found that steeping black or green tea for about
five minutes released more than 80 percent of its antioxidants. Instant iced
teas also contained few antioxidants, and bottles and cans of prepared green
tea contain various amounts of antioxidants, however, often with additional
ingredients. Green tea extract is also available in capsules. But since such
dietary supplements are unregulated, they may contain contaminants and
varying amounts of tea. Therefore, recommended doses are not certain.
Moderate tea intake is considered safe. However, drinking large amounts of
tea may make it harder for the body to absorb some medications and iron
supplements. The caffeine in tea can interact with medications, including
some pain relievers, blood thinners, anticoagulants, antacids, antibiotics,
and other drugs.
The main downside of drinking tea stems from ingesting too much caffeine.
That can lead to nausea, trouble sleeping, and frequent urination. People
who have anxiety attacks or irregular heartbeats should limit their intake.
Women who are breast-feeding or pregnant shouldn't drink large amounts of
tea due to its possible effects on the baby.
That said, people have been drinking tea for thousands of years with few
dangerous effects-and several potential benefits. Although further studies
are needed, drinking tea appears to be a low-risk, cost-effective, and
enjoyable complementary therapy worth cultivating.
Adapted from an article by Barbara Floria, senior writer for Vitality. For
more information, visit the National Center for Complementary and
Alternative Medicine at www.nccam.nih.gov.
Fiber
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Officially, fiber is a type of carbohydrate that the body can't digest. Most women should shoot for over 20 grams of fiber a day; men should shoot for over 30 grams. Great sources are whole fruits and vegetables, whole grain breads and breakfast cereals, and all manner of beans.
So next time your at the grocery store look at the nutrition label and look for the idem with the highest fiber content. Generally speaking things that are high in fiber are usually healthy for you.
Personal Training
Officially, fiber is a type of carbohydrate that the body can't digest. Most women should shoot for over 20 grams of fiber a day; men should shoot for over 30 grams. Great sources are whole fruits and vegetables, whole grain breads and breakfast cereals, and all manner of beans.
So next time your at the grocery store look at the nutrition label and look for the idem with the highest fiber content. Generally speaking things that are high in fiber are usually healthy for you.
Eating and Exercise
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Personal Training
Keep these tips in mind and see if you can incorporate them into your daily routine:
- Eat a healthy breakfast. Wake up early enough to eat breakfast. The majority of the energy you got from dinner last night is used up by morning. Your blood sugar may be low if you don't eat, you may feel sluggish or lightheaded while exercising. If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.
-
Time your meals based on their size. If you eat a large meal wait at least three hours before exercising. If you eat a small meal you should wait at least two hours before exercising.
Most people can eat snacks right before and during exercise. The key is how you feel. Do what works best for you.
- Don't skip meals. Try not to skip meals because they can cause a low blood sugar level, which can make you feel weak and lightheaded. If you're short on time before your workout, eat a protein bar, it can improve your performance, compared to eating nothing. Also keep in mind that for some people, eating something less than an hour before exercise can cause low blood sugar. Find out what works for you.
- Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.
Breathe
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Whether you're a casual gym-goer, a mall walker, a mountain biker, an actor, singer or dancer, putting your breath at the core of your discipline will help you achieve far more than you ever thought. During exercise, the body's demand for oxygen increases and our breathing volume or ventilation must also rise. This requires numerous muscles surrounding the lungs to contract in a highly coordinated manner. As the intensity of exercise increases, these respioratory muscles must contract more forcefullly and more rapidly to keep pace with the body's substantial increase in metabolism. By increasing the strength and stamina of your respiratory system, your breathing becomes more efficient, requiring less energy. Therefore you can take slower, deeper breaths, getting more oxygen out of each breath, you don't have to work as hard to get it, because you don't have to breathe as many times to get the same amount of oxygen. Most people hold their breath when they lift something heavy or do a difficult movement and that's exactly what you don't want to do. It's important to inhale on the eccentric phase and exhale on the concentric phase. In other words breath out when you lift, push, or pull a weight and inhale during the negative phase. So for your next workout try inhaling through your nose and exhaling out your mouth for the duration of the exercise. It my seem hard at first but in the long run it will help you with your strength and stamina.
Personal Training
Whether you're a casual gym-goer, a mall walker, a mountain biker, an actor, singer or dancer, putting your breath at the core of your discipline will help you achieve far more than you ever thought. During exercise, the body's demand for oxygen increases and our breathing volume or ventilation must also rise. This requires numerous muscles surrounding the lungs to contract in a highly coordinated manner. As the intensity of exercise increases, these respioratory muscles must contract more forcefullly and more rapidly to keep pace with the body's substantial increase in metabolism. By increasing the strength and stamina of your respiratory system, your breathing becomes more efficient, requiring less energy. Therefore you can take slower, deeper breaths, getting more oxygen out of each breath, you don't have to work as hard to get it, because you don't have to breathe as many times to get the same amount of oxygen. Most people hold their breath when they lift something heavy or do a difficult movement and that's exactly what you don't want to do. It's important to inhale on the eccentric phase and exhale on the concentric phase. In other words breath out when you lift, push, or pull a weight and inhale during the negative phase. So for your next workout try inhaling through your nose and exhaling out your mouth for the duration of the exercise. It my seem hard at first but in the long run it will help you with your strength and stamina.
Supplements
Personal Training Tips
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My position at Fitness 360 in regards to Nutritional Supplements is very simple- It is outside the defined scope of practice of a fitness professional to recommend, prescribe, sell, or supply nutritional supplements to clients. Recommending supplements without possessing the necessary qualifications can place the client's health at risk and possibly expose the fitness professional to disciplinary action and litigation. There are also potential issues with interactions between supplements and other drugs clients may be taking. Supplements aren't regulated by the FDA, so there's no guarantee of purity, strength or interactions with other drugs. A personal trainer's main scope of practice is to help people improve their health and fitness through exercise and behavior change. Trainer's are not qualified to go beyond educating clients in nutrition matters.
So remember a trainer can educate you on nutrition but make sure you consult a registered dietitian before you start a particular supplement or a new diet program.
Fitness360sd.com
My position at Fitness 360 in regards to Nutritional Supplements is very simple- It is outside the defined scope of practice of a fitness professional to recommend, prescribe, sell, or supply nutritional supplements to clients. Recommending supplements without possessing the necessary qualifications can place the client's health at risk and possibly expose the fitness professional to disciplinary action and litigation. There are also potential issues with interactions between supplements and other drugs clients may be taking. Supplements aren't regulated by the FDA, so there's no guarantee of purity, strength or interactions with other drugs. A personal trainer's main scope of practice is to help people improve their health and fitness through exercise and behavior change. Trainer's are not qualified to go beyond educating clients in nutrition matters.
So remember a trainer can educate you on nutrition but make sure you consult a registered dietitian before you start a particular supplement or a new diet program.
Your Wrist
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Personal Training Tip-
The wrist. The ankle. Small joints that even the most body-conscious of us tend to overlook. Yet if these joints are compromised or impaired, they can be just as painful and immobilizing as a knee, shoulder or hip injury. The most common wrist injuries are tendonitis of the extensor tendons and carpal tunnel syndrome-both overuse injuries resulting mostly from our repetitive motions in the realm of electronic gadgetry. In carpal tunnel syndrome, the median nerve gets compressed from tissue swelling and causes pain to radiate into the fingers, as well as weakness and numbing.
To help prevent carpal tunnel syndrome, I recommend that you avoid keeping your wrist in an extended position, which causes all its muscles and tendons to work harder. Keep your wrist in a neutral position with your forearm straight, so the wrist isn't bent backwards. Try a cushioned pad for the computer mouse and see how it feels, it might take time to get used to but it beats the long term damages of doing nothing.
Personal Training Tip-
The wrist. The ankle. Small joints that even the most body-conscious of us tend to overlook. Yet if these joints are compromised or impaired, they can be just as painful and immobilizing as a knee, shoulder or hip injury. The most common wrist injuries are tendonitis of the extensor tendons and carpal tunnel syndrome-both overuse injuries resulting mostly from our repetitive motions in the realm of electronic gadgetry. In carpal tunnel syndrome, the median nerve gets compressed from tissue swelling and causes pain to radiate into the fingers, as well as weakness and numbing.
To help prevent carpal tunnel syndrome, I recommend that you avoid keeping your wrist in an extended position, which causes all its muscles and tendons to work harder. Keep your wrist in a neutral position with your forearm straight, so the wrist isn't bent backwards. Try a cushioned pad for the computer mouse and see how it feels, it might take time to get used to but it beats the long term damages of doing nothing.
Protein
Personal Training Tip-
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Protein after exercise restores the amino acids you need to repair muscles. Various studies have shown that the sooner after exercise you eat the protein, the better for your physiological recovery. If you can tolerate it, the best time for eating the protein you'll need for muscle recovery is actually before you exert yourself. Depending on your activity level plus the intensity of your workout, your protein needs are usually between 12 to 15 percent of your daily total calories. A sedentary individual at the weight of 140Ibs, needs about 0.8g/kg of protein per pound of body weight. That's about 51 grams of protein a day, if the subject is an endurance athlete their needs are about 1.2 to 1.4 g/kg or 89 grams of protein per day. My advice is to eat your protein through out the day, try to spread it out- one of my favorite protein snacks is low fat cottage cheese with fresh berries on top. Try It!
fitness360sd.com-
Protein after exercise restores the amino acids you need to repair muscles. Various studies have shown that the sooner after exercise you eat the protein, the better for your physiological recovery. If you can tolerate it, the best time for eating the protein you'll need for muscle recovery is actually before you exert yourself. Depending on your activity level plus the intensity of your workout, your protein needs are usually between 12 to 15 percent of your daily total calories. A sedentary individual at the weight of 140Ibs, needs about 0.8g/kg of protein per pound of body weight. That's about 51 grams of protein a day, if the subject is an endurance athlete their needs are about 1.2 to 1.4 g/kg or 89 grams of protein per day. My advice is to eat your protein through out the day, try to spread it out- one of my favorite protein snacks is low fat cottage cheese with fresh berries on top. Try It!
Start Easy
Personal Training Tip-
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One thing's for sure-trying to make up for lost time by rebounding with a vengeance is the best way to put yourself back on the sideline far worse off than before. This is all too common with individuals coming off an injury. They ramp up too quickly- go easy the first week, a couple of light jogs and lower weights when your in the gym. Give your body a chance to adapt to your new routine.
Fitness360sd.com
One thing's for sure-trying to make up for lost time by rebounding with a vengeance is the best way to put yourself back on the sideline far worse off than before. This is all too common with individuals coming off an injury. They ramp up too quickly- go easy the first week, a couple of light jogs and lower weights when your in the gym. Give your body a chance to adapt to your new routine.
Calcium
Personal Training Tip-
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Calcium is absolutely essential for a healthy frame, adults should aim for about 1000 mg as a minimum daily requirement. Bone mass for everyone peaks at about age 30 and then declines. Osteoporosis- the weakening of bone-affects one of every three postmenopausal woman, but it also affects men, as well as young women. The real take home message for everyone, young or old, man or women, is that we need to store up healthy bone to be drawn on later, the same way you put away money in a savings account. Watch out for soda the phosphoric acid in soda actually interferes with the absorption of calcium into bones. High sodium has a negative effect on bone integrity, and more than two cups of coffee daily also can contribute to bone loss.
Some good sources for calcium are yogurt, nonfat dry milk, skim milk, tofu, almonds, and calcium-fortified cereals like Total. So watch your soda intake as well as your coffee and try to add some of these recommendations into your diet. Remember our bones are our foundation let's support them now so they can support us later!
Fitness360sd.com
Calcium is absolutely essential for a healthy frame, adults should aim for about 1000 mg as a minimum daily requirement. Bone mass for everyone peaks at about age 30 and then declines. Osteoporosis- the weakening of bone-affects one of every three postmenopausal woman, but it also affects men, as well as young women. The real take home message for everyone, young or old, man or women, is that we need to store up healthy bone to be drawn on later, the same way you put away money in a savings account. Watch out for soda the phosphoric acid in soda actually interferes with the absorption of calcium into bones. High sodium has a negative effect on bone integrity, and more than two cups of coffee daily also can contribute to bone loss.
Some good sources for calcium are yogurt, nonfat dry milk, skim milk, tofu, almonds, and calcium-fortified cereals like Total. So watch your soda intake as well as your coffee and try to add some of these recommendations into your diet. Remember our bones are our foundation let's support them now so they can support us later!
SLEEP
-personal training tip-
It's during sleep that you maximize recovery and growth. Getting plenty of sleep isn't a sign of laziness; it's a vital part of keeping fit. Sleep deprivation can lead to circulatory problems, weight gain, hormonal imbalances, as well as an inability to process carbohydrates and manage stress.
-learn more about Fitness 360 at- fitness360sd.com
It's during sleep that you maximize recovery and growth. Getting plenty of sleep isn't a sign of laziness; it's a vital part of keeping fit. Sleep deprivation can lead to circulatory problems, weight gain, hormonal imbalances, as well as an inability to process carbohydrates and manage stress.
-learn more about Fitness 360 at- fitness360sd.com
