You’ve no doubt heard that some time in 2007 the cinnamon roll you covet, along with your daily Frappuccino, will be purged of trans fats. Starbucks has joined the likes of Taco Bell, KFC and Wendy’s in vowing to limit or eliminate trans fats from their menus.
That will be then. The skinny is, we’re not there yet. But public pressure—from consumers, New York City legislators, food activists—certainly is getting the attention of food providers. Lawsuits, like those against Kraft Foods (the makers of Oreos) and McDonald’s for their trans-fat-laden products, have turned up the heat even more.
There is a distinct divide between packaged foods and what you might get on your fast-food tray.
“When trans fats labeling laws went into effect, anyone who sells foods in the supermarkets raced to get partially hydrogenated oils [a common description of trans fats] out of their products so they could report no trans fats,” says Jeff Cronin, spokesman for the watchdog group Center for Science in the Public Interest.
A look at the MSN Health & Fitness “Dirty Dozen” of top trans fat offenders that remain in restaurants versus packaged food in grocery stores is telling. For example, the 14 grams of trans fats contained in our top fast-food chain offender, KFC’s chicken pot pie, is twice that of our top offender from the supermarket, the 6 grams of trans fats found in Cinnabon’s Cinnamon and Cream Cheese Turnovers.
Even 6 grams is too much for your body to handle.
“You should have 1 percent or less of your dietary calories from trans fats,” says Cronin, echoing the views of his organization’s nutritionists. “For someone on a 2,000 calorie diet, that’s less than 2 grams of trans fats a day.” That amount, Cronin says, is what an average non-vegetarian eater gets from milk and meat products. This means you want to eat zero trans fats a day from other foods, such as restaurant fare, snacks and treats.
Even so, trans fats still lurk in obvious and not-so-obvious places. The more processed the food, the more likely you’ll find trans fats. Cronin says that of the fast-food chains, “McDonald’s and Burger King are the two biggest chains that haven’t switched.”
As for avoiding trans fats at the supermarket, be wary of food categories such as chicken pot pies, pie crusts, pancake mixes and many frozen foods, he says.
At a restaurant or grocer, the key is to find out which oils were used when preparing the food. Ask your wait staff or read the label. If the item is prepared with partially hydrogenated vegetable oil, then it contains trans fats. If it is prepared with soybean, canola, peanut, sunflower, safflower or other liquid vegetable oils, chances are the food’s free of trans fats.
It’s difficult to figure out the amount of trans fats contained in restaurant food because local laws don’t mandate disclosure of that information. Food labeling laws have made it easier to find out what’s in packaged foods. However, a recent spin through a grocery store uncovered some high-fat brands. Note to parents: Beware of the trans fats in the kids menu, too. Burger King’s six-piece crown-shaped chicken tenders, for example, have 2.5 grams of trans fat. A small order of fries adds another 3 grams, which means this kid’s meal has a total of 5.5 grams of trans fat. Ouch!
And one disturbing hitch: FDA regulations stipulate that if a serving contains less than 0.5 grams of trans fat, the manufacturer can say it contains no trans fat. So even when a label says zero trans fat, check that ingredient list. Again, if you see the word “hydrogenated,” the item may still contain small amounts that could add up.
Public pressure and a series of well-placed lawsuits have prompted more than a few fast-food companies to curb the trans fats on their menus. But there remain some big-name holdouts among the trans fats offenders at fast-food counters.
MSN Trans Fat Dirty Dozen: Fast Food
Fast-Food Restaurant Meals
Trans Fats Per Serving
KFC’s Chicken Pot Pie 14 grams
McDonald’s Deluxe Breakfast 11 grams
McDonald’s Large Fries 8 grams
Burger King’s King-Size French Fries 7 grams
Krispy Kreme’s Apple Fritter 7 grams
McDonald’s Big Breakfast 7 grams
Krispy Kreme’s Glazed Sour Cream Doughnut 6 grams
Krispy Kreme’s Glazed Kreme Filled Doughnut 6 grams
Krispy Kreme’s New York Cheesecake Doughnut 6 grams
Krispy Kreme’s Chocolate Ice Cream Filled Doughnut 6 grams
McDonald’s Deluxe Warm Cinnamon Roll 6 grams
McDonald’s Biscuit 5 grams
By Jean Weiss for MSN Health & Fitness
Monday, April 23, 2007
Tuesday, April 10, 2007
Caffeine May Ease Workout Pain
Drinking Coffee May Reduce Muscle Pain and Soreness After Workouts
By Jennifer Warner
WebMD Medical News
Jan. 17, 2007 -- You may not want to put coffee in your sports bottle just yet, but a new study suggests drinking the equivalent of two cups before exercise may reduce post workout muscle pain by nearly 50%.
Researchers say that's more muscle pain relief than commonly found with pain relievers like aspirin.
"A lot of times what people use for muscle pain is aspirin or ibuprofen, but caffeine seems to work better than those drugs, at least among women whose daily caffeine consumption is low," researcher Patrick O'Connor, of the department of kinesiology at the University of Georgia, Athens, says in a news release.
But caffeine's pain-relieving perks may not apply to those who regularly drink coffee and other beverages containing caffeine. Instead, researchers say caffeine appears to work best in people who don't regularly consume caffeine or exercise.
Therefore, they say, the findings may be most help to people new to exercise -- who also tend to experience the most muscle soreness.
"If you can use caffeine to reduce the pain, it may make it easier to transition from that first week into a much longer exercise program," says researcher Victor Maridakis, of the University of Georgia, in the news release.
Caffeine's Pain-Relieving Perk
In this small study, researchers studied caffeine's effects on post workout muscle soreness in nine female college students who were not regular caffeine users and did not regularly engage in resistance training. The results appear in The Journal of Pain.
The women received tablets containing either the equivalent of two cups of coffee or a placebo 24 and 48 hours after a resistance-training session designed to produce muscle soreness.
An hour after taking the pills, the women were asked to perform two different exercises using their sore quadricep (thigh) muscles. The results showed that one hour after taking caffeine, the women experienced up to 48% less muscle pain than the placebo group.
In comparison, O'Connor says previous studies of drugs containing naproxen (the active ingredient in Aleve) produced a 30% reduction in muscle soreness, and those using aspirin showed a 25% reduction.
Researchers say more study is needed to examine caffeine's effects on muscle pain.
They recommend that people use caution when using caffeine before a workout. Too much may produce side effects like jitteriness, heart palpitations, and sleep disturbances.
"It can reduce pain," says Maridakis, "but you have to apply some common sense and not go overboard."
--------------------------------------------------------------------------------
SOURCES: Maridakis, V. The Journal of Pain, Dec 11, 2006 online edition, to appear in February 2007 print addition. News release, University of Georgia, Athens.
© 2007 WebMD Inc. All rights reserved.
Drinking Coffee May Reduce Muscle Pain and Soreness After Workouts
By Jennifer Warner
WebMD Medical News
Jan. 17, 2007 -- You may not want to put coffee in your sports bottle just yet, but a new study suggests drinking the equivalent of two cups before exercise may reduce post workout muscle pain by nearly 50%.
Researchers say that's more muscle pain relief than commonly found with pain relievers like aspirin.
"A lot of times what people use for muscle pain is aspirin or ibuprofen, but caffeine seems to work better than those drugs, at least among women whose daily caffeine consumption is low," researcher Patrick O'Connor, of the department of kinesiology at the University of Georgia, Athens, says in a news release.
But caffeine's pain-relieving perks may not apply to those who regularly drink coffee and other beverages containing caffeine. Instead, researchers say caffeine appears to work best in people who don't regularly consume caffeine or exercise.
Therefore, they say, the findings may be most help to people new to exercise -- who also tend to experience the most muscle soreness.
"If you can use caffeine to reduce the pain, it may make it easier to transition from that first week into a much longer exercise program," says researcher Victor Maridakis, of the University of Georgia, in the news release.
Caffeine's Pain-Relieving Perk
In this small study, researchers studied caffeine's effects on post workout muscle soreness in nine female college students who were not regular caffeine users and did not regularly engage in resistance training. The results appear in The Journal of Pain.
The women received tablets containing either the equivalent of two cups of coffee or a placebo 24 and 48 hours after a resistance-training session designed to produce muscle soreness.
An hour after taking the pills, the women were asked to perform two different exercises using their sore quadricep (thigh) muscles. The results showed that one hour after taking caffeine, the women experienced up to 48% less muscle pain than the placebo group.
In comparison, O'Connor says previous studies of drugs containing naproxen (the active ingredient in Aleve) produced a 30% reduction in muscle soreness, and those using aspirin showed a 25% reduction.
Researchers say more study is needed to examine caffeine's effects on muscle pain.
They recommend that people use caution when using caffeine before a workout. Too much may produce side effects like jitteriness, heart palpitations, and sleep disturbances.
"It can reduce pain," says Maridakis, "but you have to apply some common sense and not go overboard."
--------------------------------------------------------------------------------
SOURCES: Maridakis, V. The Journal of Pain, Dec 11, 2006 online edition, to appear in February 2007 print addition. News release, University of Georgia, Athens.
© 2007 WebMD Inc. All rights reserved.
12 Places Germs Lurk
Public health experts tell WebMD about the 'dirty dozen' of places where germs love to hide.
WebMD Feature
Think about all the places you visit in a typical week: your office, your favorite restaurant, your child's school. Do you ever look around and worry your surroundings are less than sparkling clean?
Rod Moser, PA, PhD, does. In his WebMDblog, the veteran primary care physician assistant lists 12 places where poor hygiene could give germs a leg up. For a closer look at this "dirty dozen," WebMD asked public health officials to discuss the risks in each place, along with strategies for protecting yourself and your family.
Germy Place No. 1: Public Bathrooms
The risk: "It's prudent to assume virtually any surface in a public restroom carries germs," says Craig Conover, MD, MPH, medical director of the Illinois Department of Public Health. These germs may include intestinal bacteria, such as E. coli and Enterococcus, which cause diarrhea. The main risk of infection comes not from sitting on the toilet, but from touching the seat, stall door or sink with your hands and then touching your eyes, nose, or mouth -- the usual points of entry for common germs.
Your defense: "If you want to leave with clean hands," Conover advises, "wash your hands for the proper amount of time -- 15 to 20 seconds -- and avoid touching contaminated surfaces afterward." If the sink is not motion-activated, use a paper towel to turn off the faucet so you won't contaminate the hands you just washed.
Lennox K. Archibald, MD, hospital epidemiologist for Shands HealthCare affiliated with the University of Florida, tells WebMD healthy people are not likely to get sick from a public bathroom if they "wash their hands properly with soap and water." He adds that the elderly, people undergoing chemotherapy, and anyone with a compromised immune system should be especially diligent about hand washing. This includes children.
Germy Place No. 2: Restaurants
The risk: We've all seen the signs requiring restaurant employees to wash their hands after using the bathroom, but who's checking up on this? Improperly washed hands can easily taint food with fecal matter, introducing infectious bacteria or viruses.
Raw foods can also expose you to a wide range of bacteria, including Salmonella, Shigella, and Campylobacter, Archibald says. Even ordering your food well done is not a guarantee against exposure. If a kitchen worker handles raw foods and then touches your dinner plate or freshly baked rolls, he can contaminate your cooked food.
Your defense: "Choose which restaurants you patronize," Conover says. Check with your local government for inspection results or look for the inspection certificate on site. In addition, avoid raw or undercooked foods. Always order your hamburger well done and send it back if it's pink in the middle.
Germy Place No. 3: Your Workplace
The risk: Phones, desks, and computer keyboards are germ magnets, according to a study by University of Arizona microbiologist Charles Gerba, PhD. The study, funded by the Clorox Company, suggests surfaces used by teachers, accountants, and bankers are the germiest.
Your defense: Moser recommends disinfecting your workspace yourself, particularly if you share your desk, computer, or phone with other employees. One option is to coat surfaces with a disinfectant spray, "but don't wipe it off. You have to let it dry."
Germy Place No. 4: Airplanes
The risk: When you have so many people in close quarters for hours at a time, germs thrive, says Archibald. He tells WebMD upper respiratory viruses and intestinal bacteria can spread easily during a flight. In addition to the obvious risk of a neighbor with a bad cough, the surfaces throughout the cabin and particularly in the lavatory can harbor germs.
Your defense: Moser and Archibald recommend disinfecting your seat when you board. Wipe the arms, tray, and window with alcohol-based antiseptic wipes. Use a hand sanitizer after visiting the lavatory, and if you need to change your baby's diaper, disinfect the changing tray first. Moser also suggests avoiding the lavatory on short flights, bringing your own magazines, and staying hydrated to help protect against respiratory illnesses.
Germy Place No. 5: Hotels and Motels
The risk: You may have heard that the bedspreads in hotels are never washed, but don't worry. Archibald says these are not likely to spread germs. Bigger concerns are bathrooms that have not been properly cleaned, contaminated surfaces such as doorknobs or phones, and bed bugs living in the mattress or headboard.
Linn Haramis, PhD, an entomologist with the Illinois Department of Public Health, tells WebMD that bed bugs are becoming an increasing problem in many areas of the country. He says they are not disease carriers, but "the bites can cause allergic reactions, and the 'ick factor' is not something most people are happy with."
Your defense: Ask the manager for a different room if the bathroom doesn't seem clean, or if there are brownish-black spots along the mattress seams or headboard -- bed bug excrement. Even if the room looks clean, Moser recommends using a disinfectant spray on the phone, nightstand, bathroom counters, and other surfaces you might touch with your hands.
Germy Place No. 6: Swimming Pools
The risk: The CDC has recorded an increase in recreational water illnesses over the past decade. The most common problem is infectious diarrhea, which can be caused by germs such as Giardia, Shigella, Norovirus, E. coli, and Crypto, short for Cryptosporidium. A pool is easily contaminated when someone with diarrhea goes swimming, and chlorine doesn't always kill the germs immediately. Crypto can survive for days even in a properly disinfected pool.
Your defense: The CDC offers these tips:
Avoid swallowing pool water or getting it in your mouth.
To protect others, don't swim when you have diarrhea.
Shower before swimming.
Wash your hands before returning to the pool after using the toilet or changing a diaper.
Don't let your child swim if he or she has diarrhea, and use rubber pants for young children who are not potty trained.
Germy Place No. 7: Movie Theaters
The risk: Similar to an airplane, movie theaters draw many people into close quarters for a couple of hours. Moser points out that viral infections can be contagious a day before symptoms appear, so people with colds or flu may go to the movies without knowing they are sick.
Your defense: Avoid touching your eyes or nose during the movie and wash your hands after leaving the theater. To protect others, watch movies at home when you are ill.
Germy Place No. 8: Day Care Centers
The risk: During a diaper change, children may get fecal matter on their hands and then touch a toy. When another child plays with the same toy and then sucks his or her thumb, infection can occur. This is called fecal-oral transmission, and Archibald says it's a common source of diarrheal illness in children. Since young kids love to put things in their mouths, shared toys can also become contaminated with saliva.
Your defense: Ensure your children are immunized appropriately and avoid sending them to day care when they are sick, Moser advises. In addition, make sure your day care provider washes children's hands after a diaper change.
Germy Place No. 9: Schools
The risk: As Moser puts it, "Any gathering of children is a place of questionable hygiene." Even though school-aged children may have grown out of habits like thumb sucking or putting toys in their mouth, they may be less than diligent about washing their hands when they should.
Your defense: Set a good example by washing your hands often at home, Moser suggests. Teach kids why it's important to wash hands after using the bathroom or before eating meals, and show them how to do it properly.
Germy Place No. 10: Your Home
The risk: You don't have to leave home to have a close encounter with germs -- just travel as far as your kitchen or bathroom. According to Moser, raw foods frequently contaminate kitchen surfaces with bacteria, which aren't killed when you wipe off the counter with a wet cloth or sponge. As for the bathroom, intestinal pathogens can contaminate the toilet seat, flush handle, towels, doorknobs, sink, and other surfaces you might touch after using the toilet.
Your defense: Keep in mind that cleaning is not the same as disinfection, Moser says. His advice:
Clean kitchens and bathrooms regularly with bleach or a color-safe disinfectant spray.
After handling raw foods, wash cutting boards and knives with soap and hot water.
Microwave wet sponges for one minute to kill germs.
Change hand-drying towels often.
Close the lid before flushing the toilet to keep germs from contaminating nearby surfaces.
Germy Place No. 11: Your Doctor's Office
The risk: You may not think of your doctor's office as germy, but remember that you are sharing a small space with many people who may have infectious illnesses. Waiting room chairs, doorknobs, toys, and even your doctor's clothing can become contaminated. According to Archibald, those most at risk for picking up germs at the doctor's office are patients who have some type of medical procedure.
Your defense: Try to avoid touching doorknobs or other surfaces, or wash your hands afterward. When taking your child to the pediatrician, bring toys and books from home. Speak up if you don't see your health care provider wash his or her hands before your exam or procedure, Moser warns. "Say, 'I don't want to be disrespectful, but would you please wash your hands.'"
Germy Place No. 12: Hospitals
The risk: "More people die from hospital-related infections every year than from car accidents," Moser says, citing CDC data. This is not because hospitals are unsanitary, but because there is a high concentration of germs and vulnerable people in the same place. There is also increased risk of exposure to bacteria that are resistant to treatment with antibiotics.
"The area of hospitals with the most infections is the ICU (intensive care unit)," Archibald tells WebMD. Intensive care patients may have compromised immune systems, along with surgical wounds or medical devices that can introduce germs. "Patients need to realize this is a risk," Archibald says.
Your defense: The Committee to Reduce Infection Deaths recommends looking for hospitals and surgeons with a low infection rate ahead of any planned procedure. In addition, always ask hospital staff and visitors to wash their hands before touching you.
The Universal Germ Fighter
All of our experts stress that there is one simple strategy for fighting germs in almost any setting: Wash your hands. "Do it often and do it correctly," Moser says. "That can't be overemphasized."
Public health experts tell WebMD about the 'dirty dozen' of places where germs love to hide.
WebMD Feature
Think about all the places you visit in a typical week: your office, your favorite restaurant, your child's school. Do you ever look around and worry your surroundings are less than sparkling clean?
Rod Moser, PA, PhD, does. In his WebMDblog, the veteran primary care physician assistant lists 12 places where poor hygiene could give germs a leg up. For a closer look at this "dirty dozen," WebMD asked public health officials to discuss the risks in each place, along with strategies for protecting yourself and your family.
Germy Place No. 1: Public Bathrooms
The risk: "It's prudent to assume virtually any surface in a public restroom carries germs," says Craig Conover, MD, MPH, medical director of the Illinois Department of Public Health. These germs may include intestinal bacteria, such as E. coli and Enterococcus, which cause diarrhea. The main risk of infection comes not from sitting on the toilet, but from touching the seat, stall door or sink with your hands and then touching your eyes, nose, or mouth -- the usual points of entry for common germs.
Your defense: "If you want to leave with clean hands," Conover advises, "wash your hands for the proper amount of time -- 15 to 20 seconds -- and avoid touching contaminated surfaces afterward." If the sink is not motion-activated, use a paper towel to turn off the faucet so you won't contaminate the hands you just washed.
Lennox K. Archibald, MD, hospital epidemiologist for Shands HealthCare affiliated with the University of Florida, tells WebMD healthy people are not likely to get sick from a public bathroom if they "wash their hands properly with soap and water." He adds that the elderly, people undergoing chemotherapy, and anyone with a compromised immune system should be especially diligent about hand washing. This includes children.
Germy Place No. 2: Restaurants
The risk: We've all seen the signs requiring restaurant employees to wash their hands after using the bathroom, but who's checking up on this? Improperly washed hands can easily taint food with fecal matter, introducing infectious bacteria or viruses.
Raw foods can also expose you to a wide range of bacteria, including Salmonella, Shigella, and Campylobacter, Archibald says. Even ordering your food well done is not a guarantee against exposure. If a kitchen worker handles raw foods and then touches your dinner plate or freshly baked rolls, he can contaminate your cooked food.
Your defense: "Choose which restaurants you patronize," Conover says. Check with your local government for inspection results or look for the inspection certificate on site. In addition, avoid raw or undercooked foods. Always order your hamburger well done and send it back if it's pink in the middle.
Germy Place No. 3: Your Workplace
The risk: Phones, desks, and computer keyboards are germ magnets, according to a study by University of Arizona microbiologist Charles Gerba, PhD. The study, funded by the Clorox Company, suggests surfaces used by teachers, accountants, and bankers are the germiest.
Your defense: Moser recommends disinfecting your workspace yourself, particularly if you share your desk, computer, or phone with other employees. One option is to coat surfaces with a disinfectant spray, "but don't wipe it off. You have to let it dry."
Germy Place No. 4: Airplanes
The risk: When you have so many people in close quarters for hours at a time, germs thrive, says Archibald. He tells WebMD upper respiratory viruses and intestinal bacteria can spread easily during a flight. In addition to the obvious risk of a neighbor with a bad cough, the surfaces throughout the cabin and particularly in the lavatory can harbor germs.
Your defense: Moser and Archibald recommend disinfecting your seat when you board. Wipe the arms, tray, and window with alcohol-based antiseptic wipes. Use a hand sanitizer after visiting the lavatory, and if you need to change your baby's diaper, disinfect the changing tray first. Moser also suggests avoiding the lavatory on short flights, bringing your own magazines, and staying hydrated to help protect against respiratory illnesses.
Germy Place No. 5: Hotels and Motels
The risk: You may have heard that the bedspreads in hotels are never washed, but don't worry. Archibald says these are not likely to spread germs. Bigger concerns are bathrooms that have not been properly cleaned, contaminated surfaces such as doorknobs or phones, and bed bugs living in the mattress or headboard.
Linn Haramis, PhD, an entomologist with the Illinois Department of Public Health, tells WebMD that bed bugs are becoming an increasing problem in many areas of the country. He says they are not disease carriers, but "the bites can cause allergic reactions, and the 'ick factor' is not something most people are happy with."
Your defense: Ask the manager for a different room if the bathroom doesn't seem clean, or if there are brownish-black spots along the mattress seams or headboard -- bed bug excrement. Even if the room looks clean, Moser recommends using a disinfectant spray on the phone, nightstand, bathroom counters, and other surfaces you might touch with your hands.
Germy Place No. 6: Swimming Pools
The risk: The CDC has recorded an increase in recreational water illnesses over the past decade. The most common problem is infectious diarrhea, which can be caused by germs such as Giardia, Shigella, Norovirus, E. coli, and Crypto, short for Cryptosporidium. A pool is easily contaminated when someone with diarrhea goes swimming, and chlorine doesn't always kill the germs immediately. Crypto can survive for days even in a properly disinfected pool.
Your defense: The CDC offers these tips:
Avoid swallowing pool water or getting it in your mouth.
To protect others, don't swim when you have diarrhea.
Shower before swimming.
Wash your hands before returning to the pool after using the toilet or changing a diaper.
Don't let your child swim if he or she has diarrhea, and use rubber pants for young children who are not potty trained.
Germy Place No. 7: Movie Theaters
The risk: Similar to an airplane, movie theaters draw many people into close quarters for a couple of hours. Moser points out that viral infections can be contagious a day before symptoms appear, so people with colds or flu may go to the movies without knowing they are sick.
Your defense: Avoid touching your eyes or nose during the movie and wash your hands after leaving the theater. To protect others, watch movies at home when you are ill.
Germy Place No. 8: Day Care Centers
The risk: During a diaper change, children may get fecal matter on their hands and then touch a toy. When another child plays with the same toy and then sucks his or her thumb, infection can occur. This is called fecal-oral transmission, and Archibald says it's a common source of diarrheal illness in children. Since young kids love to put things in their mouths, shared toys can also become contaminated with saliva.
Your defense: Ensure your children are immunized appropriately and avoid sending them to day care when they are sick, Moser advises. In addition, make sure your day care provider washes children's hands after a diaper change.
Germy Place No. 9: Schools
The risk: As Moser puts it, "Any gathering of children is a place of questionable hygiene." Even though school-aged children may have grown out of habits like thumb sucking or putting toys in their mouth, they may be less than diligent about washing their hands when they should.
Your defense: Set a good example by washing your hands often at home, Moser suggests. Teach kids why it's important to wash hands after using the bathroom or before eating meals, and show them how to do it properly.
Germy Place No. 10: Your Home
The risk: You don't have to leave home to have a close encounter with germs -- just travel as far as your kitchen or bathroom. According to Moser, raw foods frequently contaminate kitchen surfaces with bacteria, which aren't killed when you wipe off the counter with a wet cloth or sponge. As for the bathroom, intestinal pathogens can contaminate the toilet seat, flush handle, towels, doorknobs, sink, and other surfaces you might touch after using the toilet.
Your defense: Keep in mind that cleaning is not the same as disinfection, Moser says. His advice:
Clean kitchens and bathrooms regularly with bleach or a color-safe disinfectant spray.
After handling raw foods, wash cutting boards and knives with soap and hot water.
Microwave wet sponges for one minute to kill germs.
Change hand-drying towels often.
Close the lid before flushing the toilet to keep germs from contaminating nearby surfaces.
Germy Place No. 11: Your Doctor's Office
The risk: You may not think of your doctor's office as germy, but remember that you are sharing a small space with many people who may have infectious illnesses. Waiting room chairs, doorknobs, toys, and even your doctor's clothing can become contaminated. According to Archibald, those most at risk for picking up germs at the doctor's office are patients who have some type of medical procedure.
Your defense: Try to avoid touching doorknobs or other surfaces, or wash your hands afterward. When taking your child to the pediatrician, bring toys and books from home. Speak up if you don't see your health care provider wash his or her hands before your exam or procedure, Moser warns. "Say, 'I don't want to be disrespectful, but would you please wash your hands.'"
Germy Place No. 12: Hospitals
The risk: "More people die from hospital-related infections every year than from car accidents," Moser says, citing CDC data. This is not because hospitals are unsanitary, but because there is a high concentration of germs and vulnerable people in the same place. There is also increased risk of exposure to bacteria that are resistant to treatment with antibiotics.
"The area of hospitals with the most infections is the ICU (intensive care unit)," Archibald tells WebMD. Intensive care patients may have compromised immune systems, along with surgical wounds or medical devices that can introduce germs. "Patients need to realize this is a risk," Archibald says.
Your defense: The Committee to Reduce Infection Deaths recommends looking for hospitals and surgeons with a low infection rate ahead of any planned procedure. In addition, always ask hospital staff and visitors to wash their hands before touching you.
The Universal Germ Fighter
All of our experts stress that there is one simple strategy for fighting germs in almost any setting: Wash your hands. "Do it often and do it correctly," Moser says. "That can't be overemphasized."
Accentuate the Positive: Essential Dos for Achieving Your Optimum Weight
by Susan Woodward for MSN Health & Fitness
I must lose weight, I must lose weight, I must … Sound familiar? It’s probably the daily mantra of millions of people, but a state of permanent good health eludes most because they cannot move beyond the common response – an endless cycle of damaging yo-yo diets.
What’s the answer then, you ask? Well, one thing we know is that when it comes to obtaining and retaining an ideal body weight, focusing on what you cannot do is decidedly old school. Successful weight loss, experts now agree, resides in focusing on what you can do. In other words, dos over don’ts.
Here are some dos that can help those of you still trudging down the weight-loss road:
• Do examine yourself honestly. Before you begin any diet regimen, discover if you’re truly overweight. To be blunt, many people think they’re fat when they’re not. “The reality is that you’re not going to have the exact same body at 40 that you had at 25,” says Anne Louise Gittleman, author of The Fat Flush Plan.
• Do research. For the past couple of years, scores of diet books have hit The New York Times bestseller list like bees swarming on a hive. The rise in health consciousness is worth applauding but beware of fads. Long-term health requires permanent lifestyle changes. Read widely and get your weight-loss facts straight.
• Do visit a dietitian. “Everyone needs an individual eating plan,” advises Michelle Streif, a personal trainer in Omaha, Neb. “Even though diet plans have good pointers, everyone’s different and a registered dietician can help, especially if you’re on medications.”
• Do eat. Most people need close to a couple thousand calories a day just to live. The trick is to control the quantity so you’re not overeating and to eat the right foods. Choose a mix of healthy protein, carbohydrates and fat – you need them all. And don’t be afraid to add healthy snacks to help keep your metabolism and blood sugars firing. Starving is flat-out dangerous.
• Do control your stress. Stress raises cortisol levels, which in turn lower your metabolic functioning, which is responsible for burning calories. In other words, stress is linked to weight gain, particularly around the stomach, which, besides its unsightliness, is known to put people at an increased risk for certain diseases.
• Do exercise. Dr. Sandra Lewis, a cardiologist in Portland, Ore., lists a litany of benefits: Exercise reduces stress (see above!), anxiety, depression and the risk of heart disease and cancer; it boosts energy, improves self-image, promotes good sleep, and builds fitness; and exercise levels out cholesterol and blood pressure. Additionally, no weight-loss program can properly work without it.
• Do lose weight progressively. Health experts agree that one to two pounds a week is ideal.
• Do set realistic goals. And reflect and possibly modify them as you progress.
• Do get support. “Social support is crucial to any behavior change,” says Dr. Jeff Wilbert, author of Fattitudes. Be wary of saboteurs, and learn to develop your self-care awareness and personal coping mechanisms, too. To borrow a cliché, we are our own best support and worst critic.
• Do listen to your body. Broadly speaking, you should eat when you’re hungry. But make sure the sensation is hunger or you may well fall prey to the habit of eating to fulfill some other emotion (sadness and boredom are common examples).
• Do listen to your mind. Let go of self-defeating thoughts and keep your mind thinking positively. Good health and a trim body shape are yours for the taking!
• Do find inspiration. From role models, your support network, a favorite expression, wherever you can find it.
• Do use common sense. You know what it is.
by Susan Woodward for MSN Health & Fitness
I must lose weight, I must lose weight, I must … Sound familiar? It’s probably the daily mantra of millions of people, but a state of permanent good health eludes most because they cannot move beyond the common response – an endless cycle of damaging yo-yo diets.
What’s the answer then, you ask? Well, one thing we know is that when it comes to obtaining and retaining an ideal body weight, focusing on what you cannot do is decidedly old school. Successful weight loss, experts now agree, resides in focusing on what you can do. In other words, dos over don’ts.
Here are some dos that can help those of you still trudging down the weight-loss road:
• Do examine yourself honestly. Before you begin any diet regimen, discover if you’re truly overweight. To be blunt, many people think they’re fat when they’re not. “The reality is that you’re not going to have the exact same body at 40 that you had at 25,” says Anne Louise Gittleman, author of The Fat Flush Plan.
• Do research. For the past couple of years, scores of diet books have hit The New York Times bestseller list like bees swarming on a hive. The rise in health consciousness is worth applauding but beware of fads. Long-term health requires permanent lifestyle changes. Read widely and get your weight-loss facts straight.
• Do visit a dietitian. “Everyone needs an individual eating plan,” advises Michelle Streif, a personal trainer in Omaha, Neb. “Even though diet plans have good pointers, everyone’s different and a registered dietician can help, especially if you’re on medications.”
• Do eat. Most people need close to a couple thousand calories a day just to live. The trick is to control the quantity so you’re not overeating and to eat the right foods. Choose a mix of healthy protein, carbohydrates and fat – you need them all. And don’t be afraid to add healthy snacks to help keep your metabolism and blood sugars firing. Starving is flat-out dangerous.
• Do control your stress. Stress raises cortisol levels, which in turn lower your metabolic functioning, which is responsible for burning calories. In other words, stress is linked to weight gain, particularly around the stomach, which, besides its unsightliness, is known to put people at an increased risk for certain diseases.
• Do exercise. Dr. Sandra Lewis, a cardiologist in Portland, Ore., lists a litany of benefits: Exercise reduces stress (see above!), anxiety, depression and the risk of heart disease and cancer; it boosts energy, improves self-image, promotes good sleep, and builds fitness; and exercise levels out cholesterol and blood pressure. Additionally, no weight-loss program can properly work without it.
• Do lose weight progressively. Health experts agree that one to two pounds a week is ideal.
• Do set realistic goals. And reflect and possibly modify them as you progress.
• Do get support. “Social support is crucial to any behavior change,” says Dr. Jeff Wilbert, author of Fattitudes. Be wary of saboteurs, and learn to develop your self-care awareness and personal coping mechanisms, too. To borrow a cliché, we are our own best support and worst critic.
• Do listen to your body. Broadly speaking, you should eat when you’re hungry. But make sure the sensation is hunger or you may well fall prey to the habit of eating to fulfill some other emotion (sadness and boredom are common examples).
• Do listen to your mind. Let go of self-defeating thoughts and keep your mind thinking positively. Good health and a trim body shape are yours for the taking!
• Do find inspiration. From role models, your support network, a favorite expression, wherever you can find it.
• Do use common sense. You know what it is.
Thursday, April 5, 2007
Walk (or Run) Off Bulge!
Walking and running are the quickest ways we know to blast up to 25 percent more calories, boost your energy instantly, and sculpt lean, sexy muscles -- even your abs! Here, everything you need to know about the best new gear, injury-prevention, speed tips, and more...plus our favorite 45-minute workout for any fitness level. Burn fat and tone muscle with these walking and running tips and workout routines.
1. To get started, stride right. Leaning into each stride increases momentum, which makes everything feel easier, even as you go faster. How far you lean depends on your pace. If you walk, hinge forward slightly from the hips. If you run, move from the ankles. Keep this forward-leaning position throughout your run or walk. It should almost feel like you have to take a step to catch yourself from falling.
2. Keep your abs tight. All movement starts from your core, so it makes sense to keep it strong and engaged while you walk or run. To actively engage your abs, imagine zipping up a pair of jeans from your pubic bone to your navel and keeping them tight during the workout. You'll tone your abs, legs, and butt.
3. Flex your toes. Pull your toes up as you step. You'll recruit more leg muscles and propel yourself forward to go faster. Another way to pick up speed (and blast calories): Bend your elbows 90 degrees and keep them close to you, swinging from your shoulders. This speeds up your arms so the legs will follow.
4. Challenge yourself. You should experience some huffing and puffing, even if you're walking. Out with a friend? You should be a bit breathless as you talk. Another way to tell if you're at the right pace -- strap on a pedometer. Take at least 3,000 to 4,000 steps in a half hour and you'll be within the right zone, report researchers at Arizona State University.
5. Update your playlist. Into Bach, not Beyonce? Give her a shot: Adding faster, more upbeat tunes to your iPod may help you to run harder and faster. It may also help reduce your rate of perceived exertion (how hard the exercise feels): A study at the Exercise Physiology Laboratory at the University of Kansas, Lawrence, found that music can lower this by up to 10 percent.
6. Increase the incline. Even a 2 percent higher setting bumps up your calorie burn by 20 percent per minute. You'll not only burn more calories than you would on a flat surface, but you'll also strengthen your legs and butt. For the best results, slightly shorten your stride, lean forward, and pump your arms.
7. Add weight to your walk. Forget holding dumbbells: A better way to burn calories while you walk is to wear a weighted vest, according to recent research. A study from the University of Iowa in Iowa City found that subjects who wore a vest that was about 20 percent of their body weight burned 14 percent more calories. Translation: a 140-pound woman might burn about 30 more calories on a 45-minute walk. Experts suggest you start slow to reduce injury risk: Begin by wearing three to five percent of your weight (for a 140-pound woman, that's four to seven pounds) and increase by two to five percent every few weeks until you reach 20 percent (28 pounds).
8. Go off the beaten path. Take a walk in the woods and burn about 500 calories per hour while hiking at average speed -- carry a pack and zap even more. If the trails are covered with snow, strap on a pair of snowshoes and blast about 670 calories per hour. "You can saunter or speed along, tackle tough terrain or walk," says Elena Rover, author of The Chelsea Piers Fitness Solution. To up the intensity, go trail running or cross-country skiing.
By Holly St. Lifer
Prevention Magazine
Walking and running are the quickest ways we know to blast up to 25 percent more calories, boost your energy instantly, and sculpt lean, sexy muscles -- even your abs! Here, everything you need to know about the best new gear, injury-prevention, speed tips, and more...plus our favorite 45-minute workout for any fitness level. Burn fat and tone muscle with these walking and running tips and workout routines.
1. To get started, stride right. Leaning into each stride increases momentum, which makes everything feel easier, even as you go faster. How far you lean depends on your pace. If you walk, hinge forward slightly from the hips. If you run, move from the ankles. Keep this forward-leaning position throughout your run or walk. It should almost feel like you have to take a step to catch yourself from falling.
2. Keep your abs tight. All movement starts from your core, so it makes sense to keep it strong and engaged while you walk or run. To actively engage your abs, imagine zipping up a pair of jeans from your pubic bone to your navel and keeping them tight during the workout. You'll tone your abs, legs, and butt.
3. Flex your toes. Pull your toes up as you step. You'll recruit more leg muscles and propel yourself forward to go faster. Another way to pick up speed (and blast calories): Bend your elbows 90 degrees and keep them close to you, swinging from your shoulders. This speeds up your arms so the legs will follow.
4. Challenge yourself. You should experience some huffing and puffing, even if you're walking. Out with a friend? You should be a bit breathless as you talk. Another way to tell if you're at the right pace -- strap on a pedometer. Take at least 3,000 to 4,000 steps in a half hour and you'll be within the right zone, report researchers at Arizona State University.
5. Update your playlist. Into Bach, not Beyonce? Give her a shot: Adding faster, more upbeat tunes to your iPod may help you to run harder and faster. It may also help reduce your rate of perceived exertion (how hard the exercise feels): A study at the Exercise Physiology Laboratory at the University of Kansas, Lawrence, found that music can lower this by up to 10 percent.
6. Increase the incline. Even a 2 percent higher setting bumps up your calorie burn by 20 percent per minute. You'll not only burn more calories than you would on a flat surface, but you'll also strengthen your legs and butt. For the best results, slightly shorten your stride, lean forward, and pump your arms.
7. Add weight to your walk. Forget holding dumbbells: A better way to burn calories while you walk is to wear a weighted vest, according to recent research. A study from the University of Iowa in Iowa City found that subjects who wore a vest that was about 20 percent of their body weight burned 14 percent more calories. Translation: a 140-pound woman might burn about 30 more calories on a 45-minute walk. Experts suggest you start slow to reduce injury risk: Begin by wearing three to five percent of your weight (for a 140-pound woman, that's four to seven pounds) and increase by two to five percent every few weeks until you reach 20 percent (28 pounds).
8. Go off the beaten path. Take a walk in the woods and burn about 500 calories per hour while hiking at average speed -- carry a pack and zap even more. If the trails are covered with snow, strap on a pair of snowshoes and blast about 670 calories per hour. "You can saunter or speed along, tackle tough terrain or walk," says Elena Rover, author of The Chelsea Piers Fitness Solution. To up the intensity, go trail running or cross-country skiing.
By Holly St. Lifer
Prevention Magazine
Wednesday, April 4, 2007
CONTROL YOUR CRAVINGS
--------------------------------------------------------------------------------
Start a healthy new diet today—and stick with it for a lifetime.
By Adam Campbell, Men's Health
Cravings are all about blood sugar. If your levels are consistent throughout the day, your eating patterns will be, too. But when you starve yourself for hours, cravings call. And you will answer.
"Your blood sugar can fall too low after just 4 hours of not eating," says Valerie Berkowitz, M.S., R.D., nutrition director at the Center for Balanced Health in New York City. So you search the fridge, food court, or seat cushions for carbohydrates, which will provide a quick boost.
Trouble is, fast-rising blood sugar triggers your pancreas to release a flood of insulin, a hormone that not only lowers blood sugar but also signals your body to store fat. And in about half of us, insulin tends to "overshoot," which sends blood sugar crashing. "This reinforces the binge, because it makes you crave sugar and starch again," says Berkowitz.
The most effective way to keep blood sugar in check is to avoid foods that are made with added sugar—soda, some fruit juices, baked goods. You can eliminate those entirely. As for foods that contain high amounts of starch—pasta, rice, potatoes, bread, or any other flour-based food—we'll admit they're delicious, and they can also provide vitamins and fiber. But you should limit yourself to 30 to 40 grams (g) of total carbohydrates at breakfast, lunch, and dinner, and 10 to 20 g at any given snack. (Check labels.)
In addition, follow these three rules.
Eat regularly—approximately every 3 hours. This allows you to eat smaller meals without becoming hungry.
Have protein and fat (meat, cheese, nuts, or eggs contain both) at every meal. This slows the digestion of carbohydrates, which helps prevent spikes in blood sugar.
Go whole grain. Shop carefully for carbs. Make sure any bread, pasta, or rice that you eat is 100 percent whole grain. Because whole grains contain fiber, their effect on your blood sugar is reduced.
8 Ways to Tame a Raging Appetite
1. Guarantee Success
How long do you think you can stick to a new plan? Find a duration that you're 100 percent confident you can achieve, even if it's just a couple of days. "Once you make it to your goal date, start the process over," says Mary Vernon, M.D., president of the American Society of Bariatric Physicians. "This not only establishes the notion that you can be successful, but also gives you a chance to start noticing that eating better makes you feel better, reinforcing your desire to continue."
2. Find More Motivation
If your diet's only purpose is to help you finally achieve six-pack abs (or even just a two-pack), it may be hard to stick with for the long haul. The solution? "Provide yourself with additional motivators," says Jeff Volek, Ph.D., R.D. He suggests monitoring migraines, heartburn, acne, canker sores, and sleep quality, along with common measures of cardiovascular health. "Discovering that your new diet improves the quality of your life and health can be powerful motivation," says Volek.
3. Don't Dwell on Mistakes
Okay, you over-indulged. What's the next step? "Forget about it," says James Newman, a nutritionist at Tahlequah City Hospital in Oklahoma, who followed his own advice to shed 250 pounds. (That's right, 250 pounds.) "One meal doesn't define your diet, so don't assume that you've failed or fallen off the wagon," he says. Institute a simple rule: Follow any "cheat" meal with at least five healthy meals and snacks. That ensures that you'll be eating right more than 80 percent of the time.
4. Eat Breakfast
Sure, you've heard this one before. But consider that if you sleep for 6 to 8 hours and then skip breakfast, your body is essentially running on fumes by the time you reach work. And that sends you desperately seeking sugar, which is easy to find. "The most convenient foods are often the same ones you should be avoiding," says Berkowitz. That's because they're usually packed with sugar (candy bars, soda) or other fast-digesting carbohydrates (cookies, chips). Which leads to our next strategy.
5. Install Food Regulators
It's time for a regime change. Clean out your cupboard and fridge, then restock them with almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. And do the same at work. "By eliminating snacks that don't match your diet but providing plenty that do, you're far less likely to find yourself at the doughnut-shop drive-thru or the vending machine," says Christopher Mohr, Ph.D., R.D., president of Mohr Results, in Louisville, Ky.
6. Think Like a Biochemist
It's true: They make all-natural cookies. But even if a cookie is made with organic cane juice (the hippie name for sugar), it's still junk food. Ditto for lots of "health foods" in the granola aisle. That's because hippie sweeteners raise your blood sugar just like the common white stuff. "If you're going to eat a cookie, accept that you're deviating from your plan, and then revert back to your diet afterward," says Berkowitz. "By convincing yourself that it's healthy, you're only encouraging a bad habit."
7. Recognize Hunger
Have a craving for sweets, even though you ate just an hour ago? Imagine eating a large, sizzling steak instead. "If you're truly hungry, the steak will sound good, and you should eat," says Richard Feinman, Ph.D., a professor of biochemistry at SUNY Downstate Medical Center in New York City. "If it doesn't sound good, your brain is playing tricks on you." His advice: Change your environment, which can be as easy as doing 15 pushups or finding a different task to focus on.
8. Take a Logical Approach
"Before you take a bite of food, consider whether it's moving you one step closer to your goals or one step farther away," says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness, in Santa Clarita, Calif. This won't stop you from making a poor choice every single time, but it does encourage the habit of thinking long-term about what you're eating right now. The payoff is that "80 to 90 percent of the time, you'll make a better decision."
--------------------------------------------------------------------------------
Start a healthy new diet today—and stick with it for a lifetime.
By Adam Campbell, Men's Health
Cravings are all about blood sugar. If your levels are consistent throughout the day, your eating patterns will be, too. But when you starve yourself for hours, cravings call. And you will answer.
"Your blood sugar can fall too low after just 4 hours of not eating," says Valerie Berkowitz, M.S., R.D., nutrition director at the Center for Balanced Health in New York City. So you search the fridge, food court, or seat cushions for carbohydrates, which will provide a quick boost.
Trouble is, fast-rising blood sugar triggers your pancreas to release a flood of insulin, a hormone that not only lowers blood sugar but also signals your body to store fat. And in about half of us, insulin tends to "overshoot," which sends blood sugar crashing. "This reinforces the binge, because it makes you crave sugar and starch again," says Berkowitz.
The most effective way to keep blood sugar in check is to avoid foods that are made with added sugar—soda, some fruit juices, baked goods. You can eliminate those entirely. As for foods that contain high amounts of starch—pasta, rice, potatoes, bread, or any other flour-based food—we'll admit they're delicious, and they can also provide vitamins and fiber. But you should limit yourself to 30 to 40 grams (g) of total carbohydrates at breakfast, lunch, and dinner, and 10 to 20 g at any given snack. (Check labels.)
In addition, follow these three rules.
Eat regularly—approximately every 3 hours. This allows you to eat smaller meals without becoming hungry.
Have protein and fat (meat, cheese, nuts, or eggs contain both) at every meal. This slows the digestion of carbohydrates, which helps prevent spikes in blood sugar.
Go whole grain. Shop carefully for carbs. Make sure any bread, pasta, or rice that you eat is 100 percent whole grain. Because whole grains contain fiber, their effect on your blood sugar is reduced.
8 Ways to Tame a Raging Appetite
1. Guarantee Success
How long do you think you can stick to a new plan? Find a duration that you're 100 percent confident you can achieve, even if it's just a couple of days. "Once you make it to your goal date, start the process over," says Mary Vernon, M.D., president of the American Society of Bariatric Physicians. "This not only establishes the notion that you can be successful, but also gives you a chance to start noticing that eating better makes you feel better, reinforcing your desire to continue."
2. Find More Motivation
If your diet's only purpose is to help you finally achieve six-pack abs (or even just a two-pack), it may be hard to stick with for the long haul. The solution? "Provide yourself with additional motivators," says Jeff Volek, Ph.D., R.D. He suggests monitoring migraines, heartburn, acne, canker sores, and sleep quality, along with common measures of cardiovascular health. "Discovering that your new diet improves the quality of your life and health can be powerful motivation," says Volek.
3. Don't Dwell on Mistakes
Okay, you over-indulged. What's the next step? "Forget about it," says James Newman, a nutritionist at Tahlequah City Hospital in Oklahoma, who followed his own advice to shed 250 pounds. (That's right, 250 pounds.) "One meal doesn't define your diet, so don't assume that you've failed or fallen off the wagon," he says. Institute a simple rule: Follow any "cheat" meal with at least five healthy meals and snacks. That ensures that you'll be eating right more than 80 percent of the time.
4. Eat Breakfast
Sure, you've heard this one before. But consider that if you sleep for 6 to 8 hours and then skip breakfast, your body is essentially running on fumes by the time you reach work. And that sends you desperately seeking sugar, which is easy to find. "The most convenient foods are often the same ones you should be avoiding," says Berkowitz. That's because they're usually packed with sugar (candy bars, soda) or other fast-digesting carbohydrates (cookies, chips). Which leads to our next strategy.
5. Install Food Regulators
It's time for a regime change. Clean out your cupboard and fridge, then restock them with almonds and other nuts, cheese, fruit and vegetables, and canned tuna, chicken, and salmon. And do the same at work. "By eliminating snacks that don't match your diet but providing plenty that do, you're far less likely to find yourself at the doughnut-shop drive-thru or the vending machine," says Christopher Mohr, Ph.D., R.D., president of Mohr Results, in Louisville, Ky.
6. Think Like a Biochemist
It's true: They make all-natural cookies. But even if a cookie is made with organic cane juice (the hippie name for sugar), it's still junk food. Ditto for lots of "health foods" in the granola aisle. That's because hippie sweeteners raise your blood sugar just like the common white stuff. "If you're going to eat a cookie, accept that you're deviating from your plan, and then revert back to your diet afterward," says Berkowitz. "By convincing yourself that it's healthy, you're only encouraging a bad habit."
7. Recognize Hunger
Have a craving for sweets, even though you ate just an hour ago? Imagine eating a large, sizzling steak instead. "If you're truly hungry, the steak will sound good, and you should eat," says Richard Feinman, Ph.D., a professor of biochemistry at SUNY Downstate Medical Center in New York City. "If it doesn't sound good, your brain is playing tricks on you." His advice: Change your environment, which can be as easy as doing 15 pushups or finding a different task to focus on.
8. Take a Logical Approach
"Before you take a bite of food, consider whether it's moving you one step closer to your goals or one step farther away," says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness, in Santa Clarita, Calif. This won't stop you from making a poor choice every single time, but it does encourage the habit of thinking long-term about what you're eating right now. The payoff is that "80 to 90 percent of the time, you'll make a better decision."
YOGA:
Mountain posture is considered to be the foundation for all standing Yoga postures.
It improves posture, balance and self-awareness in addition to groundedness, stability and inner thigh strength.
Beginners are invited to stand with their back against a wall to feel their alignment.
Contraindication include recent injuries to the knees or shoulders. Be mindful and respectful of your body’s limitations.
Mountain Posture - Tadasana
A deceptive pose in that it appears so simple that some students may ask - "why bother?" But just as there's more to breathing than meets the eye, there is more to standing, too.
Stand with feet together, hands at your sides, eyes looking forward.
Raise your toes, fan them open, then place them back down on the floor.
Feel your heel, outside of your foot, toes and ball of your foot all in contact with the floor.
Tilt your pubic bone slightly forward.
Raise your chest up and out, but within reason - this isn't the army and you're not standing at attention.
Raise your head up and lengthen the neck by lifting the base of your skull toward the ceiling.
Stretch the pinky on each hand downward, then balance that movement by stretching your index fingers.
Push into the floor with your feet and raise your legs, first the calves and then the thighs.
Breathe. Hold the posture, but try not to tense up. Breathe. As you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head. Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomach, legs and feet.
Hold for 5 to 10 breaths, relax and repeat.
On your next inhale, raise your arms over head (Urdhava Hastasana) and hold for several breaths. Lower your arms on an exhale.
As a warm up, try synchronizing the raising and lowering of your arms with your breath - raise, inhale; lower, exhale. Repeat 5 times.
From www.theyogasite.com
Mountain posture is considered to be the foundation for all standing Yoga postures.
It improves posture, balance and self-awareness in addition to groundedness, stability and inner thigh strength.
Beginners are invited to stand with their back against a wall to feel their alignment.
Contraindication include recent injuries to the knees or shoulders. Be mindful and respectful of your body’s limitations.
Mountain Posture - Tadasana
A deceptive pose in that it appears so simple that some students may ask - "why bother?" But just as there's more to breathing than meets the eye, there is more to standing, too.
Stand with feet together, hands at your sides, eyes looking forward.
Raise your toes, fan them open, then place them back down on the floor.
Feel your heel, outside of your foot, toes and ball of your foot all in contact with the floor.
Tilt your pubic bone slightly forward.
Raise your chest up and out, but within reason - this isn't the army and you're not standing at attention.
Raise your head up and lengthen the neck by lifting the base of your skull toward the ceiling.
Stretch the pinky on each hand downward, then balance that movement by stretching your index fingers.
Push into the floor with your feet and raise your legs, first the calves and then the thighs.
Breathe. Hold the posture, but try not to tense up. Breathe. As you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head. Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomach, legs and feet.
Hold for 5 to 10 breaths, relax and repeat.
On your next inhale, raise your arms over head (Urdhava Hastasana) and hold for several breaths. Lower your arms on an exhale.
As a warm up, try synchronizing the raising and lowering of your arms with your breath - raise, inhale; lower, exhale. Repeat 5 times.
From www.theyogasite.com
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