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- user warning: Incorrect key file for table './jddunn9_drupal/healthpledge_cache_filter.MYI'; try to repair it query: UPDATE healthpledge_cache_filter SET data = '<p><img src=\"/images/salad.jpg\" alt=\"vegetarian health\" align=\"right\" /><br />\nAlthough vegetarianism as a practice is as ancient as the earliest<br />\nBuddhists and Jainists, it is enjoying a modern resurgence in the 21st<br />\ncentury. From mega-watt movie stars to small natural grocery stores<br />\ncropping up around the country, there is a wave of consciousness<br />\nflooding over Americans as they realize not only the moralistic values<br />\nof this new lifestyle, but the enormous health benefits as well. Whether<br />\n you choose to be a part-time vegetarian or a full-time vegan, you will<br />\nquickly see and feel a difference in your everyday life.</p>\n<p>Consider this staggering statistic for a moment: 30 to 60 billion<br />\ndollars is spent per year on remedying ailments such as diabetes, heart<br />\nattacks, cancer, and obesity, all of which are attributed, in part, to<br />\nthe consumption of meat. By eliminating just one item from your diet,<br />\nmeat products, you can immediately decrease your chance of developing or<br />\n further aggravating health issues that could eventually shorten your<br />\nlife span by a significant amount of time. </p>\n<p>Within just weeks of of eliminating meat you will start to feel the<br />\nbenefits. These can include increased energy levels, a decrease in body<br />\nfat, and higher mental acuity. However, the greatest benefits will be<br />\noccuring undetected at the cellular level. Studies have repeatedly shown<br />\n that vegetarians reduce their chances of developing cancer by 40<br />\npercent and heart disease by 50 percent. These are two of America\'s<br />\nleading killers that can be fought at home by making a lifestyle choice<br />\nto become vegetarian.</p>\n<p>For those who go a step beyond and eliminate eggs and dairy as well from<br />\n their diet experience a higher level of protection against disease.<br />\nThis lifestyle trains the human body to become stronger with an immune<br />\nsystem that is able to combat a host of ailments like asthma, male<br />\nimpotence, Alzheimer\'s, and osteoporosis. Furthermore, vegetarians live,<br />\n on average, six to ten years longer than those who consume it<br />\nregularly.</p>\n<p>While vegetarians are living longer and fighting diseases, their<br />\nphysical appearance can change dramatically as well. Weight loss is a<br />\ncommon occurence in those who have cut meat from their diet, in part due<br />\n to the hormones that are used to process the meat, and also for the way<br />\n that meat products are normally prepared. Substituting fatty,<br />\ncalorie-laden meals cooked in grease for healthy meals comprised of<br />\nvegetables, grains, and oats can make all the difference in the life of<br />\nsomeone who is overweight or obese. Some people also experience other<br />\nchanges such as blemish-free skin and stronger, shinier hair that is due<br />\n to the lack of chemicals in their system.</p>\n<p>Adults are not the only ones who can benefit from adopting a vegetarian<br />\nlifestyle. A diet that is rich in greens and legumes can help children<br />\ndevelop normally and healthily into more satisfied young adults. Some<br />\nresearch has shown that vegetarian children have higher IQ\'s and grow<br />\ntaller than their meat-consuming peers; this also automatically places<br />\nthem at a much smaller risk of developing heart disease, diabetes,<br />\nobesity, and other chronic ailments. A child that is not exposed to<br />\nchemicals and toxins that are found in processed meats is a child that<br />\nhas a greater chance of having a life full of opportunities, not one<br />\nweighed down by physical illness and depression. </p>\n<p>Choosing to become vegetarian is not an easy decision. It requires a<br />\ncomplete overhaul of your diet, a change that your body will eventually<br />\nwelcome but may initially resist. All of those meals that you once<br />\nenjoyed now must either be substituted for vegetarian versions or<br />\ndiscarded all together. In the end, however, the greatest change will be<br />\n a mental one when you realize just how substantial this new lifestyle<br />\nis in determining your health, happiness, and outlook for the future.</p>\n', created = 1337541807, expire = 1337628207, headers = '', serialized = 0 WHERE cid = '1:c050d0ac07d1c2f6c681a5c77bd4ff3c' in /usr/home/jddunn99/public_html/healthpledge/includes/cache.inc on line 109.
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- user warning: Incorrect key file for table './jddunn9_drupal/healthpledge_cache_filter.MYI'; try to repair it query: UPDATE healthpledge_cache_filter SET data = '<p><img src=\"/images/legumes.jpg\" alt=\"legumes\" align=\"right\" /><br />\nA legume is a plant that has seed pods that are split into two halves<br />\nthat are edible. The legume family consists of beans, lentils, peas,<br />\nsoybeans and peanuts. Legumes are utilized in many diets worldwide, but<br />\ntend to be less popular in Western diets. They are an inexpensive source<br />\n of protein that provides many nutrients and health benefits.</p>\n<h2>High in Fiber</h2>\n<p>There are many documented health benefits of legumes. They are high in<br />\ndietary fiber and provide a good mix of soluble and insoluble fiber. In<br />\nfact, one cup of beans contain over half the daily recommended amount of<br />\n fiber for adults. The fiber aids in lowering cholesterol levels.<br />\nResults of a clinical trail showed that persons who increased dry beans<br />\nin their diet, reduced their cholesterol level by 6-7%. </p>\n<p>The fiber also inhibits blood sugar levels from rising quickly after a<br />\nmeal, which is important for diabetics or persons with hypoglycemia. The<br />\n fiber essentially traps the carbohydrates and slows the digestion and<br />\nabsorption of them. In fact, the consumption of legumes is inversely<br />\nrelated to the risk of type 2 diabetes. Women who eat any type of legume<br />\n decrease their cancer risk by 38%, while those who eat legumes in the<br />\nform of soybeans reduce their risk by 47%.</p>\n<p>Another health benefit of the fiber in legumes is in keeping your<br />\nintestinal system healthy. It keeps the bowels healthy and moving<br />\nregularly. It also combats against colon cancer and intestinal<br />\ndisorders.</p>\n<h2>Packed Full of Nutrients</h2>\n<p>Legumes contain high levels of antioxidants, vitamin B6, folic acid,<br />\niron, zinc, calcium, copper, and magnesium. Vitamin B6 and folic acid<br />\naid in lowering the levels of homocystine, which in turn can reduce the<br />\nrisk of stroke, heart attack or vascular disease. When homocystine<br />\nlevels are high, they damage the walls of the arteries. Folic acid is<br />\nalso important in preventing birth defects. </p>\n<h2>Anti-Cancer Benefits</h2>\n<p>Another health benefit of legumes is their role in cancer prevention.<br />\nThey contain a compound called inositol hexaphosphate (IP6), which has<br />\nproven anti-cancer action. A health study found that women who ate<br />\nlentils or beans at least twice a week had a 24% less chance of getting<br />\nbreast cancer than those who did not eat the legumes. Men who consume a<br />\nhigher amount of legumes have a much lower risk of prostate cancer than<br />\nthose eating little or no legumes. The risk of colon cancer can be<br />\nreduced by one-third by increasing legumes in the diet. It is suggested<br />\nthat eating 3 cups of cooked beans a week will have significant cancer<br />\nfighting action in the body.</p>\n<h2>Fights Cardiovascular Disease</h2>\n<p>In a study regarding the effect of legumes on cardiovascular disease, it<br />\n was determined that both men and women over the age of 19 who at<br />\nlegumes at least four times a week had a 21% lower risk of coronary<br />\nheart disease than those who at them just once a week. The magnesium and<br />\n copper levels in legumes may lead to a decrease in blood pressure.</p>\n<h2>Source of Protein</h2>\n<p>Legumes are a rich source of protein. One cup of cooked beans provides<br />\nover 25% of the daily recommended amount of protein. They are low in<br />\nfat, especially when compared to other sources of protein such as meat.<br />\nLegumes, with the exception of soybeans, are not a complete protein like<br />\n meat. However, when paired with grains or another complementary food,<br />\nthey provide a complete source of amino acids.</p>\n<h2>Anti-Obesity</h2>\n<p>Legumes also play a role in obesity. People who consume legumes on a<br />\nregular basis weigh almost 7 pounds less than those who don’t eat<br />\nlegumes regularly. Since legumes are packed full of fiber, your body<br />\nfeels full and will stay full longer.</p>\n<p>Legumes are inexpensive, full of nutrients and provide many health<br />\nbenefits. By increasing the amount of legumes in your diet, you will be<br />\ngiving your body the protection and nutrition it needs to fight against<br />\nobesity, diabetes, cancer, heart disease, and other conditions.</p>\n', created = 1337541807, expire = 1337628207, headers = '', serialized = 0 WHERE cid = '1:f88431f6311157261a3b8b3dfc2e56ee' in /usr/home/jddunn99/public_html/healthpledge/includes/cache.inc on line 109.
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- user warning: Incorrect key file for table './jddunn9_drupal/healthpledge_cache_filter.MYI'; try to repair it query: UPDATE healthpledge_cache_filter SET data = '<p><img src=\"/images/whole-grains.jpg\" alt=\"whole grains\" align=\"right\" /><br />\nYou may have heard that eating whole grains is a great way to lose<br />\nweight, fight disease, and become healthier in general. However, you may<br />\n not know much of what you have heard about whole grains is fact and how<br />\n much is fiction. To help, here is some basic information on what whole<br />\ngrains are and why they are indeed one of the healthiest things you can<br />\nadd to your diet.</p>\n<p>First, you should know what a grain actually is. A grain, sometimes also<br />\n referred to as a cereal grain, is simply a seed found in different<br />\nkinds of grassy plants. These seeds are harvested by human beings from<br />\nthese grassy plants so they can later be used to make different kinds of<br />\n food.</p>\n<p>Grains come in many different varieties. Common kinds of grain you may<br />\nhave heard of include corn, rice, wheat, barley, buckwheat, rye, and<br />\noats. Others you may not have heard of include fonio, sorghum, teff,<br />\nquinoa, millet, and triticale.</p>\n<p>Secondly, you should know that you can find foods made from two broad<br />\ncategories of grains in your local grocery store. These are whole grains<br />\n and refined grains. The difference between these two grains is what<br />\nrefined grains leave out. </p>\n<p>A whole grain must include three parts of the grain. This includes the<br />\nendosperm, the bran, and the germ. A refined grain, however, only<br />\nretains the endosperm. The bran and germ are removed during a process<br />\nthat usually involves either grinding or sifting. The whole grain,<br />\nhowever, is not refined in this way and retains the bran and the germ.<br />\nThis is where the “whole” part of the name, whole grain, comes from.</p>\n<p>Grains include a lot of things that your body needs. These include<br />\nessential carbohydrates, vitamins, and nutrients. Unfortunately, many of<br />\n the vitamins and nutrients most important for the human body are taken<br />\nout when a grain is refined. </p>\n<p>You may have heard that certain vitamins and nutrients are added back<br />\ninto refined grains during the production process. This is indeed true.<br />\nVitamins and nutrients added back to enrich refined grain usually<br />\ninclude iron, niacin, riboflavin, and thiamin. These are added back with<br />\n the idea that it will increase the nutritional value of the refined<br />\ngrains. Unfortunately, the nutritional value of these elements that are<br />\nadded back is only a tiny fraction of the nutritional value of the<br />\nvitamins and nutrients that are taken out during the refining process.</p>\n<p>Some of the essential vitamins that whole grains provide and refined<br />\ngrains do not are B vitamins. These are several vitamins that were once<br />\nthought to exist as the single Vitamin B. They play a very important<br />\nrole in the body by helping cells maintain their proper metabolism.<br />\nHaving a diet rich in B vitamins is extremely important for maintaining<br />\nhealthy skin and strong muscles. These vitamins also play an important<br />\npart in maintaining a person’s nervous system and immune system. A diet<br />\nrich in B vitamins has also been demonstrated to be one of the best ways<br />\n to lower the risk of developing pancreatic cancer.</p>\n<p>Another very important vitamin that can be found in whole grains is<br />\nVitamin E. Vitamin E plays an important role in the body as an<br />\nantioxidant. Antioxidants are important for helping slow the process of<br />\naging in the body and for staving off certain kinds of disease. A<br />\ndeficiency in this vitamin can lead to serious problems in the<br />\nfunctioning of the nervous system and lead to neurological disorders<br />\nsuch as ataxia.</p>\n<p>Magnesium can also be found in whole grains. Magnesium is a vital<br />\ncomponent of any healthy diet. This mineral is important for the<br />\noperation of cells in the body. It is, for example, used during the<br />\nsynthesis of DNA and RNA. Not getting enough magnesium may lead someone<br />\nto develop serious conditions such as diabetes and osteoporosis later in<br />\n life.</p>\n<p>Whole grains are also a great source of iron. Iron is an element that is<br />\n found in almost all living organisms on Earth. In human beings, iron<br />\nhelps move oxygen from the lungs to other parts of the body. This is why<br />\n having a diet rich in iron is extremely important for staying healthy.<br />\nWithout enough iron, oxygen travels much more slowly through the body.<br />\nThis can lead to a severely lowered metabolism and to very serious<br />\nhealth conditions such as anemia.</p>\n<p>Lastly, whole grains are an excellent source of fiber. As you may know,<br />\nfiber is one of the healthiest things you can eat. This is because fiber<br />\n plays a very important role in maintaining the health of the<br />\ngastrointestinal tract. Due to how much water fiber can absorb, it can<br />\nbe used to prevent constipation. Fiber has also been linked to lowering<br />\nthe risk of developing certain diseases. This includes diseases related<br />\nto the gastrointestinal tract such as diverticulosis. It also includes<br />\nother conditions such as the development of kidney stones, cancer, and<br />\nheart disease.</p>\n<p>Over all, the health benefits received from ingesting plenty of whole<br />\ngrains have been shown to greatly diminish the likelihood of a person<br />\ndeveloping many different kinds of diseases. For example, eating whole<br />\ngrains instead of refined grains can lower a person’s cholesterol.<br />\nHaving lower cholesterol is very important for avoiding heart disease. </p>\n<p> Whole grains have also been shown to be able to help regulate glucose<br />\nin the blood. This is extremely important for people who live with<br />\ndiabetes. Having whole grains as part of a person’s diet has also been<br />\ndemonstrated to help stave off the risk of developing different kinds of<br />\n cancer. Lastly, studies have shown that people who regularly eat whole<br />\ngrains weigh less than those that do not and are far less likely to<br />\nsuffer from obesity.</p>\n<p>The health benefits associated with whole grains are quite obvious. This<br />\n leaves the question of what kinds of whole grain foods a person should<br />\neat. The choices are plentiful, and there is much more than simply whole<br />\n grain bread. </p>\n<p>For example, you can choose to eat brown rice and wild rice. You may not<br />\n know that white rice is actually a refined grain. Brown and wild rice<br />\nare not and will provide you with many more health benefits. Instead of<br />\neating regular pasta for dinner, you can eat whole grain pasta. You can<br />\neven integrate whole grains into Mexican food with whole grain<br />\ntortillas.</p>\n<p>There are also many choices for adding whole grains to your breakfast.<br />\nOatmeal, a common breakfast dish, is an excellent source of whole<br />\ngrains. If you do not like oatmeal, there are a plethora of whole grain<br />\ncereals on the market to choose from. For pancake lovers, most grocery<br />\nstores do in fact carry whole grain pancake mix.</p>\n<p>There are also plenty of whole grain snack choices as well. You may not<br />\nknow that popcorn is a very healthy choice for a whole grain snack.<br />\nThere are also numerous choices for dessert as well. Just choose baked<br />\ngoods such as cakes, cookies, and muffins that use whole grain flour.</p>\n<p>However you choose to add whole grains to your diet, the benefits of<br />\ndoing so are obvious. People who do add plenty of whole grains into<br />\ntheir diet are certain to reap many of the health benefits that whole<br />\ngrains can provide.</p>\n', created = 1337541807, expire = 1337628207, headers = '', serialized = 0 WHERE cid = '1:1f9df64486196c740de2de987ad9b484' in /usr/home/jddunn99/public_html/healthpledge/includes/cache.inc on line 109.
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- user warning: Incorrect key file for table './jddunn9_drupal/healthpledge_cache_filter.MYI'; try to repair it query: UPDATE healthpledge_cache_filter SET data = '<p><img src=\"/images/nuts.jpg\" alt=\"nuts\" align=\"right\" /><br />\nNuts have long been a popular snack. They also happen to offer a lot of<br />\nhealth benefits. Nuts come in many varieties, and all offer something<br />\nthat can help you lead a healthier life. Nuts contain protein,<br />\nantioxidants, vitamins, and fiber. Eating nuts regularly can drastically<br />\n reduce your risk of a heart attack. Studies have shown that the risk<br />\ncan reduce by over 30% if you eat over 140 grams of nuts a week. If you<br />\neat over 30 grams of nuts a day, you could be reducing your risk by over<br />\n 60%. Nuts can reduce bad cholesterol (LDL) while increasing good<br />\ncholesterol, also known as HDL. Nuts also help reduce blood pressure,<br />\nwhich can in turn provide further reduction in heart disease risk.</p>\n<p>Nuts aren\'t just great for heart health. Studies have shown that nuts<br />\nreduce other risks as well. Daily consumption of nuts helps reduce the<br />\nrisk of stroke, dementia, and diabetes. They can also reduce risks of<br />\nmacular degeneration and even gallstones. These studies have shown that a<br />\n healthy amount of nuts in your daily diet is a smart move.</p>\n<p>While nuts do contain fat, they are very filling for a small snack. That<br />\n means you are less likely to snack later. While carbohydrates like<br />\ncandy and soda don\'t satisfy your hunger, nuts will. Despite the<br />\npresence of fat, nuts won\'t directly lead to weight gain if you eat a<br />\nhealthy amount because they fill you up. That\'s something to consider if<br />\n you worry that eating nuts will lead to weight gain. </p>\n<p>While nuts are generally high in protein and fiber, other nuts offer<br />\nother benefits. Walnuts are high in omega-3 fatty acids. Commonly found<br />\nin seafood, omega-3 fatty acids have been shown to combat high<br />\ncholesterol and triglyceride levels. Triglycerides are deposits of fat<br />\nin the bloodstream. If you have high triglycerides, there are often<br />\nlittle warning signs. With no warning signs, triglycerides can build up<br />\nto dangerous levels and you might not know until it is too late. By<br />\neating walnuts, you can easily help reduce your risk of high<br />\ntriglycerides.</p>\n<p>Cashews also offer additional health benefits. Cashews are high in<br />\nminerals like iron, magnesium, phosphorous, and zinc. Iron is a key<br />\nmineral that helps enzymes. Magnesium is important for energy and bone<br />\ngrowth. Phosphorous builds stronger teeth and bones. Zinc helps improve<br />\nyour digestive system. These are key minerals that eating cashews will<br />\nprovide. A healthy amount of these nuts daily can satisfy the<br />\nrecommended daily allowance. </p>\n<p>Brazil nuts are high in selenium, which is an antioxidant. A healthy<br />\ndose of selenium can help reduce heart disease and cancer. Studies have<br />\nalready shown the benefits of Brazil nuts in association with breast<br />\ncancer. The selenium acts to destroy threatening particles that could<br />\nhave a negative impact on your cells.</p>\n<p>Almonds are also high in vitamins and minerals, including Vitamin E and<br />\ncalcium. Studies have shown that eating almonds regularly can reduce LDL<br />\n cholesterol levels. Almonds are also more filling than other nuts, and<br />\ncan help satisfy hunger quickly. That is a good way to protect you from<br />\nfluctuations in weight.</p>\n<p>Peanuts may be the most popular nuts. When bought in stores, peanuts are<br />\n often high in sodium, which is something of which you should be<br />\nmindful. However, low salt or no salt peanuts play a key role in<br />\nreducing coronary disease risks. The high levels of antioxidants in<br />\npeanuts can also help you prevent cancer. They also are an easy source<br />\nof protein, an essential tissue builder.</p>\n<p>Nuts have health benefits that aren\'t tied to long term illness as well.<br />\n Nuts contain amino acids that have been shown to help with everything<br />\nfrom depression to erectile dysfunction. Arginine is a common amino acid<br />\n found in nuts that has been shown to help with erectile dysfunction.<br />\nArginine can also increase immunity, which will help you be more<br />\nresistant to common illnesses such as colds. Tryptophan, common in nuts<br />\nlike walnuts and pecans, has been shown to increase serotonin levels in<br />\nthe brain. Serotonin often increases happiness, in turn reducing<br />\ndepression.</p>\n<p>There are clearly numerous benefits of eating nuts, and adding them to<br />\nyour diet is fairly easy. Nuts are available in most stores and cost<br />\nlittle more than most other snacks. You can add nuts to your cooking to<br />\nhelp get the most out of them. Adding nuts to a chicken or pork dish can<br />\n provide you with one health snack. Nuts are also common in energy bars.<br />\n Energy bars are designed to provide you with a boost without increasing<br />\n hunger in the ways candy bars do. Many energy bars get their protein<br />\nand mineral boosts from nuts. If you like eating vegetables, dipping<br />\nthem in peanut butter instead of dip will provide you with a tasty<br />\nalternative that is much healthier.</p>\n<p>Of course, the easiest way to eat nuts is to simply eat them by<br />\nthemselves. Peanuts, walnuts, pecans, and other nuts come in ready to<br />\neat containers that you can dip your hand in to and eat. They often have<br />\n flavors that could provide some varying tastes as well. Nuts can also<br />\nbe roasted or cooked in other ways if you so choose.</p>\n<p>Regardless of how you do it, incorporating nuts in to your diet is a key<br />\n part of everyday health. They are easily available and affordable, and<br />\ncan be added to almost any meal. The health benefits are endless. Try<br />\nadding nuts to your diet in small doses at first and steadily increase<br />\nthem. The more you eat nuts, the more you will see reductions in blood<br />\npressure, cholesterol, triglycerides, and other threats that lead to<br />\nserious health concerns. There are plenty of studies out there to<br />\nsupport the health benefits of nuts, and reading up on them can help<br />\nprovide you with additional information on these important snacks.</p>\n', created = 1337541807, expire = 1337628207, headers = '', serialized = 0 WHERE cid = '1:4dc5e6c76a1e43160abbb4b1242a86ae' in /usr/home/jddunn99/public_html/healthpledge/includes/cache.inc on line 109.
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- user warning: Incorrect key file for table './jddunn9_drupal/healthpledge_cache_filter.MYI'; try to repair it query: UPDATE healthpledge_cache_filter SET data = '<p><img src=\"/images/melons.jpg\" alt=\"melons\" align=\"right\" /><br />\nMelons come in different varieties and they have exceptional nutritional<br />\n value. Some of the health benefits are surprising. Who knew that the<br />\nhealth benefits associated with melons were so vast?</p>\n<h2>Disease</h2>\n<p>Melon is rich in antioxidants. It contains a strong concentration of<br />\nvitamins A, C, and beta-carotene. The concentration of the nutrients has<br />\n been widely researched, and proven to reduce the risk for certain<br />\nchronic illnesses. The melon can be beneficial in lowering one’s risk<br />\nfor colon cancer, asthma, prostate cancer and osteoperosis. Antioxidants<br />\n restore the balance of free radicals in the individuals which can<br />\nprevent cancer.</p>\n<h2>Kidney health</h2>\n<p>Melon promotes kidney health. It is rich in potassium, so it provides an<br />\n added health benefit for individuals prone to kidney disease. Toxic<br />\nbuild-up can happen to the kidney and this can affect the performance of<br />\n these organs. Melon can actually cleanse the kidneys of toxic buildup.<br />\nIn the event that there is a high concentration of uric acid in the<br />\nblood, melon can be incorporated into the diet to reduce buildup. This<br />\nalso helps prevent further kidney damage. The high water content also<br />\npromotes cleansing by causing frequent urination, relieving the body of<br />\nits impurities.</p>\n<h2>Hydration</h2>\n<p>Melon is rich in water content, so it is helpful in promoting healthy<br />\nhydration levels in individuals. The high amount of water provides the<br />\nbody with a substantial amount of hydration. This helps the body<br />\nmaintain more balanced energy levels and can help the body overcome<br />\nfatigue. Proper hydration can also prevent the body from reacting<br />\nunfavorably to excessive heat. The proper level of hydration helps<br />\nbalance the body’s temperature levels, so that it does not become<br />\noverheated.</p>\n<h2>Vision loss</h2>\n<p>As individuals age, the eye health can deteriorate. Melon can reduce the<br />\n risk of vision loss, which is commonly referred to as macular<br />\ndegeneration. Short-term and long-term vision loss can also be minimized<br />\n through the incorporation of melon into a diet. Aging and chronic<br />\nillnesses like diabetes are known to affect eye health in individuals. </p>\n<h2>Energy</h2>\n<p>Melon is rich in both magnesium and potassium. The combination of the<br />\ntwo increase energy levels in individuals. The combination of the two<br />\ncomponents works well together synergistically to help the body maintain<br />\n its energy levels. </p>\n<h2>Regularity</h2>\n<p>Melon is also very rich in fiber. As a result, it can be used as a rich<br />\nfiber source. The amount of fiber contained in melon is effective in<br />\npromoting digestive track health. Regularity can be restored in<br />\nindividuals who struggle with this problem because of the high level of<br />\nsoluble fiber. A small serving of melon can provide nearly the daily<br />\nrecommended amount of fiber for the average person.</p>\n<h2>Heart health</h2>\n<p>Folate is found in melon and it can improve heart health in individuals.<br />\n Folate is capable of helping the body control levels of homocysteine. A<br />\n sharp increase in the body can compromise the health of the heart. This<br />\n chemical in excess amounts can cause the arteries and veins to clog.<br />\nWhen this problem is compounded, it can lead to heart disease.<br />\nCartenoids within the melon help prevent hardening of the arteries,<br />\nwhich is helpful in reducing blood pressure.</p>\n<h2>Birth defects and expecting mother</h2>\n<p>Recent research shows that women within their childbearing years can<br />\nbenefit from melon. If a woman takes 400 micrograms of folate daily, she<br />\n can protect her unborn child against potential birth defects. In fact<br />\nthe chance for spinal cord and brain birth defects is almost cut in half<br />\n for newborns. Melon provides a substantial amount of folate to the<br />\nwoman’s diet and this could be extremely beneficial in pregnant women.</p>\n<h2>Diebetics</h2>\n<p>Melon can improve diabetic symptoms. It has been proven to help an<br />\nindividual improve insulin levels in the body. Arginine is found in some<br />\n melons and it is known to help the insulin levels function properly.<br />\nMelon offers improved control over insulin functions in diabetics.</p>\n<h2>Impotence in males</h2>\n<p>Males that struggle with impotence can benefit from melon. Arginine is<br />\nknown to help improve erectile dysfunction in men. Research shows that<br />\narginine can help improve symptoms in men related to the condition. It<br />\nincreases the blood flow and relaxes the muscle in male genitalia.</p>\n<p>There are numerous health benefits in melon that any individual could<br />\nbenefit from. The antioxidants found in melon help repair tissue damage<br />\ncaused by free radicals in the body. Symptoms commonly associated with<br />\nchronic illness can be improved through melon. The high concentration of<br />\n antioxidants, vitamins, folate and arginine make it incredibly<br />\nbeneficial to individuals that desire to improve symptoms associated<br />\nwith health conditions and prevent certain illnesses.</p>\n', created = 1337541807, expire = 1337628207, headers = '', serialized = 0 WHERE cid = '1:3e436dc163783fa65b28d9ee31162034' in /usr/home/jddunn99/public_html/healthpledge/includes/cache.inc on line 109.
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- user warning: Incorrect key file for table './jddunn9_drupal/healthpledge_cache_filter.MYI'; try to repair it query: UPDATE healthpledge_cache_filter SET data = '<p><img src=\"/images/berries.jpg\" alt=\"berries\" align=\"right\" /><br />\nBerries are much more than just plain fruit. There are dozens of<br />\nvarieties to choose from and each one comes with a complement of health<br />\nbenefits. From antioxidants to vitamins and fiber, berries offer you<br />\ntremendous health benefits, along with great taste. Here are just a few<br />\npopular varieties and short list describing the health benefits of<br />\nberries.</p>\n<h2>Blueberries</h2>\n<p>\nOne of the most popular berries, blueberries are members of the heath<br />\nfamily – a family that includes cranberries, bilberries and azaleas. The<br />\n come into season just as the summer warms up and can be found all<br />\nsummer long. They pack a real antioxidant punch supplying anthrocyanin<br />\nin addition to Vitamins C, E and A, copper, selenium, iron and zinc. </p>\n<p>In addition to their ability to fight free radicals in your body – the<br />\nsource of many cancers, blueberries may help reduce belly fat and<br />\ndecrease blood cholesterol while improving your glucose control and<br />\ninsulin response. </p>\n<h2>Strawberries</h2>\n<p>\nStrawberries offer a variety of health benefits as well; sporting high<br />\nlevels of Vitamin C, folate and fiber. Phytonutrients in strawberries<br />\nare believed to fight cardiovascular disease, cancer and cognitive<br />\ndecline. The most recent studies show that the antioxidants in<br />\nstrawberries are quickly and readily taken into the bloodstream,<br />\nallowing them to go to work almost immediately to fight those nasty free<br />\n radicals. </p>\n<p>These berries come into season in the last spring and early summer and<br />\nlast for about a month if you stick to local and fresh. Of course, they<br />\nare shipped all year round, so you never have to be without.</p>\n<h2>Raspberries</h2>\n<p>\nAmong the various phytochemicals that raspberries offer their eaters is<br />\none of particular interest to the medical community; ellagic acid. This<br />\ncompound has demonstrated significant strength against a number of<br />\ncancers including colon cancer, liver, lung and esophageal cancers and<br />\nskin cancers – both in labs and in animals. What is particularly<br />\ninteresting is that raspberries, eaten whole seem to offer even more<br />\nbenefits than their individual components taken by themselves. There is a<br />\n lot more to find out about this little powerhouse, it seems.</p>\n<p>Raspberries also contain a number of anti-inflammatory compounds that<br />\nhelp protect against heart disease, arthritis and gout. Of course<br />\nraspberries have a short season, only 6 weeks or so, but during that<br />\ntime you can certainly put them on your morning cereal and enjoy their<br />\nhealth benefits for as long as possible.</p>\n<h2>Don’t stop there</h2>\n<p>\nPretty much every berry you can find offers at least some of the same<br />\nbenefits. Since the disease fighting phytonutrients in plants are<br />\nusually concentrated near the surface of the fruit, or in their peels<br />\nand skins, berries have a clear advantage in delivery. With a high<br />\nskin-to-fruit ratio and edible skins, berries can offer more of these<br />\nbenefits than just about any other food.</p>\n<p>Low in calories and high in fiber, berries are a perfect snack food. The<br />\n help curb your appetite and can be added to a variety of foods. For<br />\nexample, consider putting some sliced strawberries into your salad or<br />\nadd a cup of frozen blueberries to a protein shake instead of ice cubes.<br />\n Not only do they add great flavor, they offer a real nutritional boost.</p>\n<h2>Local is your best bet</h2>\n<p>\nThere are areas in the country where you can go out into the fields and<br />\npick your own berries. This is a great way to introduce your children to<br />\n the wonders of farming and create a direct connection to their food.<br />\nAdditionally, the fresher the berries, the more nutrients they posses,<br />\nand you can only get your berries this way when they are actually in<br />\nseason.</p>\n<p>Berries, like any other produce, start to lose nutrients as soon as they<br />\n are picked. If your berries are coming from hundreds of miles away you<br />\ncan bet they were picked too early and ripened artificially. They are<br />\nstill great sources of nutrition, but they aren’t quite as good as what<br />\nyou pick yourself.</p>\n<p>Additionally, try to get organic berries when possible. Because of their<br />\n thin skins, berries are inclined to absorb more chemicals than thicker<br />\nskinned fruits. In fact, some studies have indicated that commercially<br />\ngrown strawberries contain more chemicals than any other fruit<br />\navailable. </p>\n<p>Cancer fighting in a convenient package<br />\nThe results of several studies conducted upon freeze dried berries have<br />\nconsistently displayed that the antioxidants in the fruit fight several<br />\ntypes of cancer. The berries prohibit mutagenesis – mutations that occur<br />\n within cells, leading to cancer. If that isn’t a good enough reason to<br />\neat plenty of berries on its own, the way they taste surely is.</p>\n<h2>Other potential benefits</h2>\n<p>\nStudies on the remarkable powers of berries continue constantly. Here are some of the findings;<br />\n1. Eating berries may increase your intelligence. Elderly rats fed the<br />\nequivalent of one cup of blueberries daily learned faster, were more<br />\ncoordinated, displayed better motor skills and performed better than<br />\nyounger rats in memory tests.<br />\n2. Rats that ate blueberries for 6 weeks after an induced stroke displayed much less brain damage than those that didn’t<br />\n3. Pomegranates – yes they are berries – fight many forms of<br />\ninflammation including those associated with arthritis and Alzheimer’s<br />\ndisease.<br />\n4. Goji berries help reduce insulin resistance and cholesterol levels in several animal models.<br />\n5. Cranberry extracts help prevent urinary tract infections that are common for many women.</p>\n<p>The good news just keeps coming for berries of all sorts, so you may as<br />\nwell start eating a variety of them now. Even if you can’t get berries<br />\nall year round, you can certainly add a berry extract to your diet so<br />\nyou can access all of the wonderful benefits of these little powerhouses<br />\n of nutrition.</p>\n<p>Good things come in small packages<br />\nWe have heard that saying all of our lives, in one form or another.<br />\nClearly berries prove the statement time and again. For nutrition,<br />\ndisease prevention and defense, taste and convenience there is nothing<br />\nlike berries. Whether you get them fresh, frozen, juiced or as extracts,<br />\n make sure you get them into your diet regularly. They can only help you<br />\n live a better, longer life.</p>\n', created = 1337541807, expire = 1337628207, headers = '', serialized = 0 WHERE cid = '1:69221068d769401757f94309a328de04' in /usr/home/jddunn99/public_html/healthpledge/includes/cache.inc on line 109.
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- user warning: Incorrect key file for table './jddunn9_drupal/healthpledge_cache_filter.MYI'; try to repair it query: UPDATE healthpledge_cache_filter SET data = '<p><img src=\"/images/salad.jpg\" alt=\"antioxidants\" align=\"right\" /></p>\n<h2>What are Antioxidants?</h2>\n<p>Free radicals are naturally present in the body. Prolonged presence of harmful free radicals may cause incredible damage to the body. The damage may manifest as cancer, atherosclerosis, arthritis, and Alzheimer’s disease. Antioxidants protect the body from damage caused by free radicals.</p>\n<h2>What are Free Radicals?</h2>\n<p>Molecules in biology contain electrons that are typically paired with another electron. Paired electrons are considered stable. When a molecule is unpaired, the molecule is considered unstable and is seeking a mate for pairing. When the molecule is seeking a pair, the entire system becomes unstable until it finds a pair. Occurrence of free radicals is a normal biological process. Free radicals are generated when oxygen is used to produce energy. However, if the free radicals are allowed to remain unpaired for a significant period of time, this will cause damage to the body.</p>\n<h2>Exposure to Free Radicals</h2>\n<p>Individuals are exposed to free radicals through activities such as the following:</p>\n<h1>Exercise</h1>\n<p>Exercise is good for your health and should not cease in order to decrease production of free radicals. However, individuals should consume more antioxidants when exercising.</p>\n<h1>Cooking Food</h1>\n<p>Cooked food contains more free radicals than fresh foods.</p>\n<h1>Ozone</h1>\n<p>Increased ozone levels often cause problems with the body’s metabolism rates. Free radicals levels are increased when exposed to ozone.</p>\n<h1>Food Additives</h1>\n<p>Additives prolong the life span of foods stored on a shelf. However, most additives produce free radicals and increase the levels of the harmful molecules in the body.</p>\n<h1>Tobacco Smoke</h1>\n<p>Smokers and inhalers of second hand smoke are more exposed to free radicals than non-smokers. Extra Vitamin C is essential to combat the effects of smoke and second hand smoke.</p>\n<h1>Pollution</h1>\n<p>Pollution from major cities, commuting, and other industrial areas are a source of increased free radical levels.</p>\n<h1>Sunlight</h1>\n<p>Ultraviolet radiation is a source of free radical formation. Prolonged activity in the sun will increase the levels of antioxidants in the body.</p>\n<h1>Stress</h1>\n<p>Job-related stress and lifestyle stress are a source of increased free radical levels within the body.</p>\n<h1>Pesticides</h1>\n<p>Pesticides present on vegetables and fruit are often a source of free radicals. Neutralize the free radicals with antioxidants.</p>\n<h1>X-rays</h1>\n<p>Exposure to X-rays may increase levels of free radicals in the body.</p>\n<h2>What Foods contain Antioxidants?</h2>\n<p>Antioxidants are found in Vitamin C, Vitamin E, minerals, and flavonoids. Fruits, vegetables, red wine and teas are commonly rich in antioxidants. Beta carotenes are also important in health preservation. No one source of fruit will meet the Food and Drug Administration’s (FDA) daily requirements. Experts recommend consumption of five to nine servings of fruits and vegetables daily. A supplement may be taken. However, the body does not metabolize the supplement as efficiently as fruits and vegetables.</p>\n<p>Nearly any fruit or vegetable that possesses a bright color contains antioxidants. Seek fruits that are blue, red, orange, purple or yellow for large amount of antioxidants. Raw or steamed are the best methods of preparation. Listed below are some of the fruits and vegetables rich in antioxidants:</p>\n<h1>Beta-carotene</h1>\n<p>Kale, spinach, tomatoes, broccoli, carrots, mangoes, collard greens, peaches, pumpkin, squash, sweet potatoes, green peppers, tangerines, and asparagus.</p>\n<h1>Vitamin C</h1>\n<p>Tomatoes, berries, strawberries, kiwi, oranges, nectarines, sweet potatoes, papaya, snow peas, honeydew, brussel sprouts, kale, grapefruit and honeydew.</p>\n<h1>Vitamin E (tocopherols, tocotrienols)</h1>\n<p>Carrots, olive oils, broccoli, chard, mangoes, papaya, nuts, red peppers, pumpkin, spinach, and sunflower seeds.</p>\n<h1>Zinc</h1>\n<p>Oysters, nuts, beans, red meat, seafood, whole grains, fortified cereals, and dairy products.</p>\n<h1>Selenium</h1>\n<p>Tuna, Brazil nuts, beef, poultry and multi-grain breads.</p>\n<h1>Other Foods Rich in Antioxidants</h1>\n<p>Beans, eggplant, apples, plums, red grapes, raisins, alfalfa sprouts, and onions. Other notable mentions are olive oil, soy, tea, chocolate, cinnamon, oregano, red wine, and coffee.</p>\n<p>Each day, individuals on a 2000 calorie diet should consume two and one half cups of vegetables. Dark green vegetables, beans, and orange vegetables are recommended. Beans by far contain the most antioxidants of any food source. Nearly 14,000 antioxidants were found in one half cup of red beans. Red kidney beans have over 13,000 antioxidants. Pinto beans possess nearly 12,000 antioxidants and black beans contain just over 4,000. Coincidentally, according to an expert study, peanuts are considered a member of the bean family and are a good source of antioxidants. Spinach, sweet potatoes, eggplant, russet potatoes and artichoke hearts also contain a fair amount of antioxidants as well.</p>\n<p>Green tea and other teas are particularly important in fighting cancer within the body. Studies have shown that green tea and black tea contain 10 times more antioxidants than fruits and vegetables, according to the Institute for Cancer Prevention. Teas seem to detoxify the body. Green tea, oolong tea, and black tea each come from the camellia tea plant. This plant is rich in polyphenols. Polyphenols are a member of the antioxidant family.</p>\n<p>Thearubigins, catechins and epicatechins are antioxidants found in green tea. The detoxifying effects will protect cells from cancer, atherosclerosis and blood clot formation, according to an expert study conducted by the Institute for Cancer Prevention. The Japanese and Chinese cultures incorporate tea daily into their diets. These individuals also have fewer incidences of coronary heart disease, cancer and other diseases.</p>\n<p>Identifying the foods rich in antioxidants is only half the battle. Individuals must also consume foods that fight disease-causing free radicals in the body.</p>\n<h2>Scientifically, What Specifically in the Food Prevents Free Radicals?</h2>\n<p>Scientists have developed a measurement of free radical absorption by foods containing antioxidants. This measurement, though not entirely accurate, is called the “oxygen radical absorbance capacity” (ORAC). Other tests include the Folin-Ciocalteu reagent and the Trolox equivalent antioxidant capacity.</p>\n<p>Antioxidants contain lycopene and ascorbic acid that are essential in ridding the body of free radicals. Lycopene may be found in red and orange vegetables. Tomatoes, strawberries and others are rich in lycopene. Ascorbic acid can be found in oranges and other fruits and vegetables.</p>\n<p>Some compounds found in foods rich in anti-oxidants can alter the levels of antioxidants in body. These compounds are called pro-oxidants. Compounds, such as isothiocyanates and curcumin, may act as chemopreventive agents that may block the growth of abnormal cancer cells or kill existing cancer cells.</p>\n<p>Antioxidants are present as hydrophyllic (water-soluble) molecules or hydrophobic (lipid soluble) molecules.<br />\nWater soluble antioxidants are present in the blood plasma and lipid soluble antioxidants are present in cell membranes. Individuals need a healthy amount available in both the body fluids and tissues. Some of the compounds act as a defense against free radicals by chelating transition metals. This process will prevent the production of free radicals. Selenium and zinc are not necessarily antioxidants, but they facilitate the interaction of other antioxidants in the prevention of free radical production.</p>\n<h2>What will Antioxidants Prevent?</h2>\n<p>Antioxidants are known to prevent a number of ailments within the human body. Some of the more common medical problems are listed below:</p>\n<p>• Aging<br />\n• Cancer<br />\n• Alzheimer’s Disease<br />\n• Birth Defects<br />\n• Coronary Heart Disease<br />\n• Macular Degeneration<br />\n• Arthritis<br />\n• Flu and Colds</p>\n<p>Antioxidants build the immune system to prevent numerous diseases, colds, flu symptoms, infections and general deterioration of the body.</p>\n<h2>Aging</h2>\n<p>Expert studies indicate that organisms age in part due to exposure to free radical damage. There are some free radicals that are not chemically reactive. However, there are some that are chemically reactive. Antioxidants act as reducing agents and rid the body of free radical damage. Preservatives of food often contain antioxidants to keep the food from aging quickly. For example, the wax found on cucumbers contains antioxidants to reduce aging of the vegetable. Likewise, people must consume foods rich in antioxidants and use skin care with antioxidants to prevent aging.</p>\n', created = 1337541807, expire = 1337628207, headers = '', serialized = 0 WHERE cid = '1:5f2cc2bcbfd21cd8625c21f87fc45c37' in /usr/home/jddunn99/public_html/healthpledge/includes/cache.inc on line 109.
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- user warning: Incorrect key file for table './jddunn9_drupal/healthpledge_cache_filter.MYI'; try to repair it query: UPDATE healthpledge_cache_filter SET data = '<p><img src=\"/images/hiit.jpg\" alt=\"hiit training tips\" align=\"right\" /><br />\nHigh intensity interval training (HIIT) is an exciting, dynamic, and<br />\nhighly rewarding exercise routine. Through a patterned series of<br />\nbrief—albeit intense—workout sessions, HIIT produces results comparable<br />\nto a much longer exercise regimen. As a result, this routine is notably<br />\neasier to incorporate into your daily schedule than most other workouts;<br />\n in only four to twenty minutes, a person may experience cardiovascular<br />\nbenefits that take others an hour or more to achieve. If you desire to<br />\nlose weight and greatly improve your cardiovascular strength, high<br />\nintensity interval training may provide a powerful and efficient<br />\nopportunity to realize your goals.</p>\n<p> Although HIIT is a very demanding exercise, the basic structure of the<br />\nroutine is deceptively simple. Initially, persons ordinarily undergo a<br />\nwarmup period of up to five minutes. During this segment, relaxed<br />\nexercise—such as walking or jogging—may progressively increase to a<br />\nmoderate effort by the end of the warmup session. Next, a brief,<br />\nextremely intense period of exercise follows. The key to this section of<br />\n the cycle is that persons expend close to a maximum amount of effort.<br />\nMerely working hard is not sufficient; you must push yourself to the<br />\nlimit of your capabilities, without reaching a dangerous level of energy<br />\n expenditure. Subsequent to this period of highest intensity, the<br />\nworkout traditionally decelerates to a moderate or lower intensity,<br />\nrequiring (at most) half the effort of the previous segment. This cycle<br />\nof high to low intensity is repeated four to twelve times, ultimately<br />\nfollowed by a cooldown period. While this pattern represents the<br />\norganization of most HIIT workouts, the precise nature of any such<br />\nroutine—the type of exercise performed, the length of each intensity<br />\nlevel, and the number of repetitions—depends on the capabilities of the<br />\nindividual and his or her favored HIIT method. </p>\n<p> Beyond the foundational structure of this workout, a number of<br />\ncontrasting HIIT methods exist. Of these, perhaps the most notorious is<br />\nthe Tabata Method. Although this regimen has proven to be extremely<br />\nbeneficial for some, it is one of HIIT’s most severe and challenging<br />\nworkouts. Therefore, only those with proper physical and cardiovascular<br />\nconditioning should attempt the Tabata Method. The first stage of this<br />\nexercise involves a twenty second period of absolutely extreme<br />\nintensity, achieving as many repetitions as possible. After these twenty<br />\n seconds have passed, a ten second rest period follows, proceeded by an<br />\nadditional twenty seconds of grueling, maximum effort. This cycle is<br />\nrepeated eight times, with the entire routine lasting only four minutes.<br />\n However, if such a regimen is followed on a regular basis, the effect<br />\non the body is profound. Alternatively, if the Tabata Method appears too<br />\n strenuous, there are a variety of other, more moderate exercises that<br />\nfall under the banner of HIIT. For example, the Little Method offers a<br />\nhardy workout that nevertheless appeals to those with a lower level of<br />\nconditioning. This regimen calls for twelve cycles that require a full<br />\nminute of intense exercise, demanding roughly half the energy<br />\nexpenditure of the Tabata method, followed by seventy-five seconds of<br />\nrest. </p>\n<p> Regardless of which HIIT method one chooses, the health benefits of<br />\nsuch workouts are impressive and varied. To begin with, HIIT has been<br />\nshown to improve two of the greatest indicators of one’s overall fitness<br />\n level. First, these routines markedly increase the maximal oxygen<br />\nconsumption of an individual. This evaluation measures the uppermost<br />\nlimit of the body’s capacity to deliver and use oxygen during exercise;<br />\nthus, the higher one’s maximal oxygen consumption, the greater his or<br />\nher physical fitness. Secondly, HIIT also increases the body’s resting<br />\nmetabolic rate, which measures the amount of energy used to facilitate<br />\nall of the body’s essential functions, including the operations of the<br />\nheart, lungs, nervous system, and muscles. </p>\n<p> Since studies conclude that the resting metabolic rate is not<br />\npositively affected by aerobic exercise, it may be surprising that HIIT<br />\nincreases this measure. However, it is important to note that HIIT<br />\nworkouts contribute to both aerobic and anaerobic conditioning. Aerobic<br />\nworkout, which refers to exercises that involve the prolonged use of<br />\noxygen, is achieved through the patterned repetition of an HIIT exercise<br />\n and the oxygen consumption it produces, both during and after the<br />\nworkout. On the other hand, anaerobic exercise—characterized by regimens<br />\n that do not require a significant use of oxygen—is also an integral<br />\npart of the HIIT regimen. When one briefly expends a burst of energy, as<br />\n is the case during a weightlifting workout, anaerobic exercise is<br />\ntaking place. The correspondence between these two forms of conditioning<br />\n highlights one of the most beneficial dimensions of HIIT. Rather than<br />\nproviding an exercise that exclusively focuses on aerobic or anaerobic<br />\nbenefits, HIIT enhances both cardiovascular training and overall muscle<br />\nmass. As a result, HIIT is one of the most comprehensive workouts<br />\navailable to fitness enthusiasts. </p>\n<p> Finally, high intensity interval training is also an attractive regimen<br />\n for those wishing to lose weight. HIIT’s distinct role as a weight loss<br />\n tool is a function of its unusual speed and intensity. The extreme<br />\ndemands of the workout cause the body to continue burning<br />\nenergy—including calories—long after the exercise is complete. This<br />\neffect is known as the excess post-exercise oxygen consumption measure.<br />\nIn fact, one is likely to expend considerably more energy in the hours<br />\nthat follow an HIIT workout than he or she will during the exercise<br />\nitself. This provides a great deal of satisfaction to HIIT participants<br />\nthroughout the day, as they can rest comfortably knowing that their<br />\nbodies are burning fat even during periods of inactivity and relaxation.</p>\n<p> As with any workout routine, the health benefits of HIIT decrease as<br />\nthe body adapts to these familiar patterns of exercise. Consequently, it<br />\n is important to introduce variety into your HIIT workout. Once you have<br />\n become comfortable with the structure of your exercise regimen,<br />\nconsider altering the types of exercise you undertake. On one day, it<br />\nmay be helpful to alternate between jogging and running. During your<br />\nnext session, you may want to focus on developing the muscle mass in<br />\nyour legs or arms. In addition to changing the types of exercises<br />\nperformed, periodically revising the length and pace of your<br />\nregimen—such as altering the number of cycles and/or repetitions—will<br />\nhelp to maximize the results of each workout. Furthermore, HIIT should<br />\nnot take the place of any and all previous workout routines. Instead, a<br />\ncareful balance between HIIT and more standard forms of exercise—for<br />\nexample, two of each per week—is frequently the best approach. </p>\n<p> Before choosing to embark on any HIIT regimen, it is important to take a<br />\n thorough inventory of your physical fitness level. If you have a heart<br />\ncondition or a history of respiratory or cardiovascular difficulties,<br />\nHIIT is likely not the right workout for you. If you have any questions<br />\nor concerns about your ability to participate in such a program, consult<br />\n a doctor before attempting any HIIT exercise. Finally, if you have been<br />\n cleared to work out under these conditions, do not begin at or near the<br />\n highest difficulty level. Instead, ascend toward your fitness goals at a<br />\n gradual pace. Although this tiered process is often lengthy and<br />\nchallenging, the benefits of HIIT are often remarkable and long lasting.</p>\n', created = 1337541808, expire = 1337628208, headers = '', serialized = 0 WHERE cid = '1:c75b441062e73a7431297780c459fd06' in /usr/home/jddunn99/public_html/healthpledge/includes/cache.inc on line 109.
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- user warning: Incorrect key file for table './jddunn9_drupal/healthpledge_cache_filter.MYI'; try to repair it query: UPDATE healthpledge_cache_filter SET data = '<p><img src=\"/images/tabata-training.jpg\" alt=\"interval training tips\" align=\"right\" />Interval training is an intensive form of physical training, using intermittent intense workouts with alternating phases of rest or low-key exercise. Any type of cardiovascular workout with bursts of intense activity is considered interval training. This type of training is most often used by athletes who are aspiring to run short sprints with speed, such as track runners and football players. Interval training is conducive to increasing aerobic capacity and successful fat loss.</p>\n<h1>Benefits For Sports</h1>\n<p>One of the most advantageous aspects of interval training in sports is its effectiveness in increasing endurance. Sports related to track running, which includes short sprints of running hard, are best suited for people who have high endurance. This will enable an athlete to stay strong throughout the race. Endurance is increased by the levels of blood lactate accumulation increasing because of longer rest intervals. Interval training helps the body perform an adaptation response to exercise, allowing more ample flow of oxygen. Runners who are training with intent of increasing speed will require a short interval workout, about 15 to 20 seconds, with an exercise/rest ratio of 1:12 to 1:20. The Phosphogen, or ATP-PC, is the energy system that is worked in this type of workout. Known as an alactic anaerobic system, the Phosphogen system does not produce lactic acid if oxygen is not available.</p>\n<p>Another advantage of interval training in sports is the fact that it helps prevent injuries which often result from repetitive exercise. For this reason, interval training is used in cross training, since it adds a useful workout that doesn\'t result in burn-out from excessive training. In the past, most football, soccer and basketball coaches have made their players run laps or run mile-long jogs. While running and jogging are still healthy exercise, interval training has proven to be more beneficial in building endurance than long jogs or running. The difference is the continuous exercise - it tires the athlete more quickly. Athletes who were trained with short but intense interval training before practice, instead of long jogs, showed more energy and endurance and had less injuries.</p>\n<h1>Benefits For Fat Burning And Dieting</h1>\n<p>With this high-intensity workout system, fat loss rates are optimal, due to the large amount of calories that are burned. Areas where fat is stored, which is usually the belly area, are targeted. Those who are on a weight loss program, or those who plan to start one, should consider trying this method. Most diet plans using interval training include the term EPOC, which stands for \"excess postexercise oxygen consumption,\" which is what happens during the process of interval training. Carbohydrates that are stored in the muscles will be used very quickly during intense exercise. After this, the muscles are then drained of their energy, since they have consumed most of their glycogen that was in those carbohydrates.</p>\n<p>Once glycogen has been depleted or lowered immensely, the body must try to restore it. To do this, it then takes sugar from the blood and transforms it into energy, which is then stored in the muscles. During this process, the body requires energy to sustain itself, so the energy must be drawn from another source. This is the point where the body begins to burn stored fat - the ultimate goal of every weight loss program. When compared with other weight loss methods, this system is very beneficial. Some programs claim that 20 pounds may be lost in 2 weeks, but this is not true; the majority of the weight lost is water weight, not fat; in fact, most weight loss programs burn less than 1 pound of fat per week. To burn 1 fat pound, a shortage or burning of 3,500 calories is required; oppositely, 3,500 more calories than the daily requirement are required to gain 1 pound. With the proper use of an interval training system, dieters can lose 2 pounds of fat per week safely. For weight loss, the recommended interval training systems should target the fast glycolysis system. Daily intervals of 15 to 30 seconds with an exercise/rest ratio of 1:3 to 1:5 is recommended; another acceptable interval is 1 to 3 minutes with an exercise/rest ratio of 1:3 to 1:4.</p>\n<h1>Benefits For Cardiac Health</h1>\n<p>In accordance with building endurance through adaptation, the body builds new capillaries with interval training. This causes it to be able to provide more oxygen to all muscles, including the heart. Muscles increase their tolerance to lactate building up; in turn, the heart is strengthened accordingly. When the heart is strengthened and receives more oxygen, this contributes to overall better cardiovascular performance. The heart also requires healthy arteries to function optimally. By using interval training and increasing aerobic endurance, the structure and function of the arteries is greatly improved.</p>\n<p>Suggested methods for beginners who need to improve their cardiac health includes 30-second fast sprints 3 times per week, in addition to 40 to 60 minutes of cycling 5 times per week. This combined interval training program should last for 6 weeks to improve cardiac health and circulation. As ever, it is equally important to consume healthy foods that are contributory to cardiac health, such as oatmeal, whole grain, raw fruits and vegetables. Equally important is avoidance of foods that are known to adversely affect arteries, such as butter and other fats that solidify when cooled. This type of training also helps to build muscle. Most people who suffer from cardiac problems are inactive or have been inactive for long periods of time, often losing muscle. By building muscle, more strength is enjoyed, while less fat is present. Helpful energy-giving carbohydrates are stored in muscle, so the more lean mass a person has, the more energy they will have to regularly perform cardiac interval training. Keeping a regular and dedicated schedule is key to success in this training system - cardiac health is an ongoing battle that only begins to deteriorate with lack of exercise.</p>\n<h1>Tips For Interval Training Safety</h1>\n<p>•Complete a thorough warm-up before beginning each session, performing stretches to prevent injury and improve circulation.<br />\n•Always set training goals that are reasonable in accordance with physical ability; increase the power of the workout slowly to avoid health risks or burn-out.<br />\n•Be sure to rest or walk during low-key intervals; never exercise during rest periods to \"speed up\" the program.<br />\n•Keep a steady pace that is challenging, but not over-working.<br />\n•Slowly build the amount of repetitions performed, doing this over time to avoid injury. This is especially important to those doing training for cardiac health. Failing to do so could result in serious heart damage.<br />\n•Lower the heart rate during the rest periods. People who are in good physical condition may walk; others may need to rest to bring it down substantially. Pulse rate should measure 100-110 beats per minute during rest periods. The pulse may be taken in the wrist, also called radial pulse.<br />\n•It is best to perform interval training on a flat surface. This will provide optimal results due to an equal plane. Training on an inclined treadmill is not advised, nor is stair sprinting or sprinting up a hill.<br />\n•Do not increase intensity and duration at the same time, either increase one or the other alternatively.</p>\n', created = 1337541808, expire = 1337628208, headers = '', serialized = 0 WHERE cid = '1:1e677ae2315ce3bdf2c123f148dfa2eb' in /usr/home/jddunn99/public_html/healthpledge/includes/cache.inc on line 109.
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James's blog
Vegetarianism
September 03,
2010 -- Posted by: James
Although vegetarianism as a practice is as ancient as the earliest
Buddhists and Jainists, it is enjoying a modern resurgence in the 21st
century. From mega-watt movie stars to small natural grocery stores
cropping up around the country, there is a wave of consciousness
flooding over Americans as they realize not only the moralistic values
of this new lifestyle, but the enormous health benefits as well. Whether
you choose to be a part-time vegetarian or a full-time vegan, you will
