Myth: Muscle turns into fat. Fact: As people age they tend to become “flabbier” due to loss of muscle tissue and increases in body fat. As muscle is lost the body needs fewer calories to maintain the same weight. Additionally, many people decrease their daily activity as they age. This further reduces calorie requirements. If people continue to consume calories at their old rate, the extra calories are stored as fat. Regardless of appearance, muscle never transforms into fat.
Do you enjoy grilling outdoors during the summer? For many, nothing can compare with the taste of a meal cooked on the barbie. However, studies show that grilling meats at very high temperatures can create heterocyclic amines (HCAs), chemicals that can increase cancer risks.
The American Cancer Society provides the following tips when grilling meat, whether indoors or outside. Avoid overcooking to the point where pieces look charred and black. Choose lean cuts and trim excess fat.
Cook over foil rather than directly over hot coals or flames. This will reduce the amount of smoke coming back into the meat.
Eating an easy-to-digest high-carbohydrate breakfast two to four hours before morning exercise is recommended because it will help restock liver glycogen stores after an overnight fast. Use these guidelines to design your meal or snack: enough fluid to keep you hydrated, low in fat and fiber, high in carbohydrates, and moderate in protein. Select foods familiar to you. However, eating prior to exercise does not work for everyone; be sure to do what works best for you.
When time is tight, grabbing an energy bar can certainly be better than skipping a meal. But, according to our registered dietitian, many are nutritionally similar to a fortified candy bar—high in sugar, low in fiber and nutrients, and expensive when compared to whole foods.
For a healthful on-the-go snack, consider packing away homemade trail mix made with your favorite nuts, seeds, dried fruits and whole-grain cereal. A little can go a long way, so try to limit your portion to a handful or two.
Does your sport require a lot of time outdoors? Skin cancer is no laughing matter. Stay sun-safe and reduce your cancer risks. Try to schedule your activities before 10 a.m. or after 4 p.m. to avoid strong ultraviolet (UV) rays. If you have to be outside during these hours, stay in shaded areas whenever possible and apply a sunscreen with an SPF (sun protection factor) of at least 15 that provides broad-spectrum (UVA and UVB) protection.
Did you know that this favorite summer vegetable is low in fat, free
of saturated fat, cholesterol and sodium, and is a good source of
fiber and vitamin C? Select ears with green husks, fresh silks and
tight rows of kernels. You can enjoy grilled or steamed
corn-on-the-cob, add corn to guacamole or salsa for a little crunch,
or make a corn relish by mixing corn with chopped vegetables, beans
If you've been exercising for a few months and have stopped seeing
improvement, you may have already obtained most of the benefits of
your current routine. It may be time for a change. Keep things simple
by changing one thing at a time. Consider a modest increase in the
weight you lift, train more often or vary your exercises. You can also
vary the type and intensity of your cardio workouts and the order of
your strength exercises. A simple adjustment may be all your body
needs to challenge it once again.
Delayed onset muscular soreness (DOMS) often occurs 12 to 48 hours
after beginning a new exercise program, a change in activity or a
dramatic increase in the amount of time or intensity of exercise. Most
experts think this is caused by very tiny tears in muscle tissue. To
minimize DOMS, properly warm up before and cool down after exercise,
start gradually, and slowly increase the intensity and duration of
your workouts during a period of weeks.
A regular exercise program brings both physical and mental health
benefits, but compulsive exercising can be destructive. Signs of
compulsive exercise include exercising despite pain or injury, being
unable to skip even one day of exercise, exercising for many hours
each day to compensate for binge eating or exercising to the point of
dizziness, dehydration or extreme fatigue. If you think you might have
a problem with compulsive exercise, it is time to discuss the role
exercise plays in your life with a physician, psychologist, exercise
physiologist or counselor.
Despite warnings to consumers on the dangers of fireworks, about 6,400
Americans end up in an emergency room on the Fourth of July due to
injuries from fireworks. An average of 400 Americans permanently lose
vision in one or both eyes due to fireworks injuries annually. Sadly,
children ages 15 and younger make up a significant number of fireworks
injuries. Be safe this holiday. The National Safety Council advises
the best way to safely enjoy this Fourth of July is to watch a public
fireworks display conducted by professionals.