Can You Prevent Middle-Age Spread?

Middle-age spread - its inevitable as you get older. Or is it? The reality is the average male gains about a pound every year between age 35 and age 60 - and women gain even more. But theres a way to limit the damage from middle-age weight gain - by staying active. According to a study published in the Journal of the American Medical Association, 30 minutes of moderate exercise daily helps ward off an expanding waistline.

The Battle against Middle-Age Spread: Can You Win It?

Researchers used tracked over 2,500 healthy men and women for 20 years, taking note of their exercise habits and how much weight they gained as they transitioned from young adulthood to middle-age.

As might be expected, they put on weight as the years went by. But men who were active during this transition gained 5.7 pounds less than those who were more sedentary - and women lost 13.4 fewer pounds over the 20 year period when they were active. Both sexes gained less in their waistline too - the classic sign of middle-age spread.

Why Do People Get Middle-Age Weight Gain?

Middle-age spread is a product of declining growth hormone levels and the gradual loss of muscle mass that comes with age. Muscle is more metabolically active than fat, so loss of muscle tissue reduces metabolism. Many people become less active as they get older, which also contributes to middle-age weight gain.

What does this mean? You may not be able to completely prevent weight gain as you age since even the most active people gained small amounts of weight over the 20 year study, but you can limit the amount by doing at least 30 minutes of exercise a day.

The best kind of exercise to reduce middle-age spread? This study didnt address that issue, but a combination of aerobic and resistance training effectively burns fat and preserves lean body mass, which benefits metabolism. Adding intervals of high-intensity exercise boosts growth hormone levels and prevents adaptation to exercise, where the body becomes so efficient that it burns fewer calories during a workout. Changing a routine every 4 to 6 weeks also helps.

Middle-Age Weight Gain and Middle-Age Spread: The Bottom Line?

Dont let those extra pounds of body fat sneak up on you as you age. Make time for 30 minutes of exercise a day. Its worth it when you can still fit into your "skinny" jeans when you turn 55.

References:

Family Practice News. January 2011. Page 6.

The Transforming Power of a Button Store

Have you ever visited a button store? These are shops devoted exclusively to buttons and other related items. The selection at many of these button stores is overwhelming with buttons made from a variety of materials from every corner of the world. Button stores are usually found in large cities such as New York and Chicago, although occasionally youll find one in a smaller metropolitan area. If youre touring a city on your next vacation, check the yellow pages and see if theres a button store nearby and pay them a visit. Youll be glad you did.

When you walk into a button store, prepare to be overwhelmed by the selection. Youll be greeted by a stunning array of buttons in as many colors, shapes, and materials as you can possibly imagine. Youll feel your mind and body relax as the shapes and hues of the buttons both entice and calm you. Theres something mesmerizing about being in the presence of so many gorgeous buttons.

Some button stores carry a selection of vintage buttons. You cant help but be in awe of the beauty of these buttons from yesteryear and wonder what story they have to tell, whose jacket they may have held closed or blouse they may have decorated. A button must have been made no later than 1918 to be considered vintage, although there are many more recently produced buttons that are considered collectible due to their rarity or some distinctive characteristics they may have.

Yes, buttons are beautiful but what can you do with them? If youre a seamstress, you can envision the possibilities of incorporating buttons from a button store into your latest garment designs. Unusual buttons can take an ordinary clothing design and turn it into something truly special. If youre a quilter, unique buttons can become part of your quilt designs to give a true one-of-a-kind, mixed media quilt creation .Some other ways buttons can be used are to decorate wreaths, boxes, picture frames, napkin rings, a Christmas stocking, among others.

Interesting enough, a man exists whos so fascinated with buttons that he completely covered a hearse from fender to bumper with unique buttons. Inside lies his coffin completely covered in, you guessed it, buttons! When asked, he gleefully proclaims he wants to be carried out of this world in his buttoned treasures. Such is the power of buttons.

So, the next time you pass a button store, dont be so quick to pass it by. Step inside and you may discover youve been bitten by the button bug.

Are Rice Cakes Healthy?

Rice cakes are a popular snack food among dieters intent on watching their calorie intake. These crunchy snack treats are often used as a low calorie substitute for potato chips, crackers, and other unhealthy treats that are "off limits" to those who are counting calories. Although theyre often considered a diet food, are they really as good snack option? Are rice cakes healthy?

Are rice cakes healthy?: Whats Good About Them?

The average rice cake is low in calories - averaging about thirty-five calories per cake; and theyre also very low in fat. The primary advantage of eating a rice cake is that its filling - making it less likely youll reach for something higher in calories and fat such as potato chips or cookies. Rice cakes provide a satisfying "crunch" that some people look for in a snack food - without all the calories.

Are rice cakes healthy?: Whats Bad About Them?

The down side of eating rice crackers is they dont offer much in the way of nutritional value. Even brown rice cakes are pretty devoid of substance. They have very little in the way of vitamins, and the only mineral of any significance in brown rice crackers is manganese. Theyre even devoid of fiber - despite the fact that theyre made with brown rice. Theyre also relatively high in carbs and have a high glycemic index which wont work well for diabetics or anyone whos watching their carbohydrate intake. Rice cakes may be fun to crunch on, but theyre not supplying significant nutritional value and they certainly arent a good option for a low carb eating plan.

Are rice cakes healthy? The Bottom Line?

Rice cakes certainly arent impressive in the nutrition department, but theyre not a bad snack option if used as a substitute for chips and cookies. One way to make them more nutritious and filling is to top them with a thin layer of peanut butter to add heart-healthy monounsaturated fats. Sprinkle on a little cinnamon to boost insulin sensitivity and further stimulate weight loss. You can also spread rice crackers with almond butter, tahini, or hummus to make them tastier and more nutritious. All-in-all, youre better off eating a piece of fresh fruit or a cup of sugar-free yogurt in lieu of these overly processed treats, but if you like the taste and they keep you from eating junk food, they serve a useful function.

References:

http://www.nutritiondata.com

The Powerful Health Benefits of Swing Dancing

Are you looking for a unique way to improve your health and have fun at the same time? Swing dancing is a great way to burn some calories, socialize, and have fun at the same time. Swing dancing is a rather fast paced form of dance thats performed to swing music and its becoming quite popular across the country as people seek fun and unique ways to stay in shape. Here are some of the advantages swing dancing has to offer:

Swing dancing can help control your weight.

If youre tired of burning off your calories on the treadmill, swing dancing offers a unique and effective alternative to crowded gyms and boring, redundant exercises. Instead of wearing a gym outfit to burn your calories, you can dress in flirty dresses and cute skirts as you spin around the room. Best of all, swing dancing burns around 260 calories per hour. When you consider that swing dancers often dance for several hours at a stretch, this can result in some serious weight loss.

Swing dancing helps relieve stress.

Dancing is a great stress reducer, possibly even better than more formal exercise since you tend to have fun while doing it. The only stressful part may be learning the swing dance moves which can be easily done by attending one of the many swing dance classes available nationwide. When you throw yourself into the swing dance moves, you can almost feel your stress melting away as you dance.

Swing dancing is a great way to socialize.

Swing dancing is all about friendship and swing dancers tend to be a close knit group, enthusiastically welcoming traveling swing dancers warmly into their groups. Dancing classes can be a great way to meet new people as you learn the swing dance moves in a friendly and supportive environment. There are also a variety of swing dance clubs across the country with enthusiastic dancers eager to dance and socialize.

Swing dancing is good for your heart.

A lively evening of swing dancing can get your heart rate up to aerobic levels and that means benefits for your heart. The fast paced dance moves can really get your cardiovascular system pumping. Contrast this to an evening spent at home watching television and you can clearly see the benefits of this fun and effective form of exercise.

So put on your dancing shoes and join in the fun by making time to schedule a little swing dancing into your weekly schedule. Youll love the camaraderie as well as the health benefits.

The Benefits of Walking Poles

Are you looking for a way to spice up your walking routine? If youve been walking for awhile, you may not be getting the same benefits you were when you first started out. Over time your body adapts and becomes more efficient - so your workout is less challenging. If you always walk at the same pace you may stop seeing results. One way to make walking more effective is to use walking poles. Using poles for walking helps to bump up the intensity of your workout so youll get more benefits - and more results.

Start Walking Harder with Less Effort with Walking Poles

Walking with poles burns more calories. A study carried out at the Cooper Institute in Texas in 2001 showed that using poles for walking boosted calorie burn by twenty percent - without significantly increasing the perceived effort. Most people would like to burn a more calories without feeling like theyre working harder - and walking poles can help with that.

Other Benefits of Walking Poles

Walking with poles has another benefit. It gives the upper body a workout including the chest, upper, back, shoulders, and arms, while youre still working your lower body by walking. If you sit hunched over at a desk all day, using walking poles helps to stretch out the upper back and neck muscles that tighten up after a long day hunched over in front of a computer screen.Walking with poles turns a walking workout into a total body experience.

How to Get Started Walking with Poles

Walking poles come in a variety of weights, materials, lengths, and grips - and its important to choose a pole thats right for you. Its best, especially if youre a beginner, to choose poles that are lightweight with a comfortable grip. Buy them from a local sporting goods store rather than online so you have a chance to try out different poles and make sure they feel right. Its important to use good form when walking with poles to get the most benefits. Consider getting a DVD that illustrates the proper technique before heading out to show off your new sticks.

The Benefits of Pole Walking: The Bottom Line?

Walking with poles will add a whole new dimension to your walking routine - and burn calories at the same time. Why not give it a try?

References:

Med Sci Sports Exerc. 2001 Jan;33(1):142-7.

Is Lettuce Healthy?

What would a salad be if it werent resting on a crispy bed of fresh lettuce? When most people think of a salad, lettuce is the first ingredient that comes to mind as well as the first item they see when they travel down the line at the make-your-own salad bar. Although lettuce is green like other notably healthy leafy greens such as spinach and kale, does it have any real health value? Is lettuce healthy or just a pretty addition to your salad plate?

When considering whether lettuce is healthy, its important to take into account what type of lettuce youre referring to. Lettuce comes in a variety of types ranging from iceberg to Bibb to romaine and theyre not all created equal from a nutritional standpoint. Although all lettuces are low in fat and calories, they can vary considerably in terms of vitamin and phytonutrient content.

The two most common lettuces found on salad bars today are the iceberg and romaine varieties. The paler colored leaves of the iceberg lettuce variety is the most popular choice of Americans seeking to get their five servings of fruits and vegetables. Unfortunately, the pale green leaves of the iceberg lettuce leaf is visual proof of its lower level of phytonutrients when compared to romaine lettuce. Although both forms of lettuce have the carotenoids beta carotene, lutein, and zeaxanthin; romaine lettuce has ten times the quantity of these important phytochemicals. This means more anti-oxidant potential to protect your cells against damage.

Romaine lettuce also wins out when it comes to vitamin content. It has ten times the quantity of vitamin C, four times the concentration of folate, as well as higher quantities of vitamin K compared to iceberg lettuce. Although romaine lettuce may lack the nutritional punch of leafy greens such as kale or spinach, its a healthy and inexpensive addition to any salad. In contrast, although low in calories and fat free, iceberg lettuce comes up lacking when compared to its nutrient rich romaine relative.

Is lettuce healthy? Yes, if you choose the darker, more nutritious romaine lettuce leaves over its paler iceberg cousin. The good news is that both contain fiber and neither is likely to pad your hips or waistline, but if given the choice the romaine lettuce with its higher levels of phytonutrients will give you more nutritional bang for the buck. So the next you virtuously head for the salad bar for lunch, choose the romaine lettuce and be sure to go light on the dressing.