7 Fitness Myths, Busted

By Lisa Collier Cool
Jan 18, 2012

Did you make a New Year’s resolution to get fit in 2012? The fitness resolution is a perennial on the top 10 list of the annual promises we make to ourselves, just after the all-time winner “lose weight”).

If you haven’t moved many muscles since high school gym class, you might not be up to speed on fitness myths, a stubborn bunch that just won’t die. A dose of reality right about now might strengthen your resolve.

Here’s a rundown on the seven top evergreen exercise myths that you’ll probably hear but can safely ignore:

No Pain, No Gain

Maybe this one took on a life of its own because it rhymes and is so easy to remember. Forget it. If an exercise causes pain, you’re either doing it wrong (a session or two with a personal trainer can set you straight) or you’ve already managed to hurt yourself.

Be sure to separate pain from muscle soreness, which comes on after you tax a lax muscle and will wear off in a few days. Actual pain can mean that you’ve exhausted a muscle or torn a ligament. If what you’re doing really hurts, stop.

Stretching Before Exercise

The idea here is that stretching before and after you exercise can prevent injury while you’re working out and muscle soreness afterward.

While stretching does promote flexibility (something you should strive for as an element of overall fitness), a study published in British Medical Journal found no scientific evidence to back up the notion that stretching before a workout reduces injuries or that stretching before and after can prevent muscle soreness.

Exercise Speeds Metabolism for Hours

While partly true--your metabolism does amp up during exercise and for a few hours afterward--the truth can be a big disappointment: the number of calories you can expect lose thanks to the afterburn is negligible, only 20 extra ones for the whole day according to one study.

But (and this is a really big “but”) you may be able to set your metabolism on high for hours after your workout if you can exercise intensely enough to reach the top of your VO2 max (the maximum amount of oxygen you can take in during exercise) and continue at that high level for 45 minutes. A tough prescription, but if you can manage that, a recent study found that you could burn as many as 190 extra calories in the hours after exercise.

Crunches Lead to Sixpack Abs

Sure they will as long as you also get rid of any belly fat that obscures your abdominal muscles. While crunches strengthen muscles, they won’t burn off the fat in your belly.

To flaunt your newly crunched abs you’ve got to trim the fat via diet, cardiovascular exercise and resistance training. And, of course, for crunches to work, you’ve got to learn to do them right.

Running on a Treadmill is Easier on the Knees

Sorry, but it is the running itself that stresses the knees, not the surface you’re pounding.

To ease the impact on your knees, experts advise varying your aerobic activities: mix running with riding a stationary bike or using the elliptical machine at the gym. 

Ice Eases Muscle Pain 

Applying ice to a sore muscle can numb it so it feels better, but a new review of evidence from 36 earlier studies concluded that icing doesn’t help heal muscle tears and can actually reduce muscle strength and power temporarily. This makes it a poor strategy for football players and other athletes who are itching to return to the action immediately after icing.

The researchers suggested that it is okay to ice sore muscles provided you don’t go right back to exercising. And they noted that more study is needed to learn more about the effects of icing, but this will be tough to accomplish since, for comparison purposes, there’s no placebo that feels like ice.

Using Exercise Machines is Safer

If you know what you’re doing, using machines at the gym can help you get the most out of your workout. But first the machines have to be correctly adjusted for your height and weight by a savvy coach or trainer. Otherwise, you’re as vulnerable to injury and as you would be if you were doing the same type of exercise with free weights or without any devices.

Nor is an expensive gym membership essential to get in shape, since jogging gives you a great cardio workout, while investing a pair of dumbbells to use at home helps with strength training.

Source: Yahoo Health

15 Small Diet Changes for Big Weight Loss

Make 2012 the year you ditch the diets and start living in a healthy way. Try any one of these small, expert-approved tips for big (and healthy) changes.

Drink water with lemon to rev up your metabolism.

1. Jackie Warner: Drink water with lemon: You already know drinking water is good for your overall health, but fitness expert, celebrity trainer, and star of "Personal Training with Jackie: 30 Day Fast Start" Jackie Warner has a tip to take it up a notch in the weight-loss department. She recommends drinking 3 liters of water with lemon each and every day.

"Adding the lemon helps to detoxify the liver and metabolizes fat, so this can speed up metabolism by about 33 percent," Warner says. "That burns about 100 extra calories per day!"

Listen to your hunger.

2. Kathy Smith: Listen to your hunger:Even if you can't fully change your diet for the better, one simple way to lose weight is to eat just a little less. And the easiest way to do that is by listening to your hunger. Kathy Smith, creator of the "Ageless with Kathy Smith" DVD line, says to eat slowly, savor every bite, and pay attention to when you begin to feel full-otherwise you can consume more calories than your body needs at each meal.

"When you get the signal that you've had enough, sprinkle salt on the rest of your plate to avoid nibbling on the leftovers, " Smith says. "Those little bits of calories can add up quickly over the week."

Don't buy diet food.

3. Jennifer Cohen: Don't buy diet food:Jennifer Cohen, Weight Watchers' spokeswoman and author of No Gym Required, warns to not just choose foods because they're marketed as "good for weight loss." Instead, choose what foods you're going to eat based on their nutritional value and health benefits. By eating healthy foods that are rich in nutrients, you're sure to lose weight pretty effortlessly.

"Before you plan a shopping trip or order out, look up the nutritional value of the foods you're considering and ask yourself if your list matches up with your needs and goals," Cohen says.

Eat a salad for lunch every day.

4. Mandy Ingber: Eat a Salad Every Day:Can losing weight be as simple as eating a salad for lunch every day? Mandy Ingber, the creator of Yogalosophy and celebrity yoga instructor toJennifer Aniston, Kate Beckinsale, Ricki Lake, Brooke Shields, and Helen Hunt, thinks so.

"Replace your lunchtime meal with a large salad loaded with healthy greens," Ingber says. "If you are a meat-eater, add some lean protein. Load your salad with avocado, nuts, and all sorts of veggies that add color to your meal."

Eat on a schedule.


5. Nicole Nichols: Eat more regularly: In order to lose weight, you should never let yourself get too hungry, says Nicole Nichols, fitness expert and editor for SparkPeople.com, who was recently named America's "Top Personal Trainer to Watch" by ACE and Life Fitness. In fact, waiting too long between meals can encourage overeating later.

"So plan for one to two snacks a day as needed, and you'll likely eat less and avoid binges later," Nichols says.

Start juicing...drinking vegetable juice, that is!

6. Tara Stiles: Start juicing: And by juicing, we mean drinking fresh vegetable juice! Tara Stiles, the founder and owner of Strala yoga studio, personal yoga instructor to Deepak Chopra, and author of the best-selling bookSlim Calm Sexy Yoga, says that juicing is the best thing she ever did for her health.

"Cucumber, kale, carrot, ginger...it is so good for you, gives you so much energy, and actually tastes good!" Stiles says. "The coolest side effect is that I stopped craving sugar and salts! Just like that, without trying. Amazing!"

Always carry almonds with you.

7. Kristin McGee: Always keep almonds on hand: We all know what it's like to be out on-the-go, totally hungry with no healthy options in sight. That's why Kristin McGee, a celebrity yoga and Pilates instructor whose clients include Tina Fey, Steve Martin,Christine Taylor Stiller, LeAnn Rimes, and Bethenny Frankel, recommends packing an Altoids-sized container of raw almonds with you at all times. A small portion of any raw nut helps to keep your blood sugar stable.

"The perfect portion size of about 22 almonds, 15 cashews, or eight walnut halves will fit in one, and studies have proven that people who eat nuts weigh less and eat less overall," McGee says. "The belly-slimming monounsaturated fats are excellent, and each type of nut has great benefits-walnuts have omega-3s and almonds are high in vitamin E. Plus, a little Altoids tin can fit in a purse pocket anywhere, so there's no excuse!"

Add psyllium and flaxseed into your diet.

8. Jari Love: Add psyllium and flaxseed to your diet: Very rarely do you get advice to add to your diet, but that's exactly what star of the new "Get Extremely Ripped: Revved to the Max" DVD, Jari Love's easy diet secret is. She swears by psyllium seed husks, which are high in belly-filling fiber, and flaxseeds, which are rich in omega-3 fatty acids and antioxidants, for helping her stay at a healthy weight.

"Take your psyllium husks and flaxseeds, put them both into a Ziploc bag, and shake it up," Love says. "Keep this mixture in the fridge and add a tablespoon to each protein shake you drink throughout the day. This will help to keep you regular and give you those extra nutrients you need."

Add protein to every meal.

9. Andrea Metcalf: Add protein to every meal: Whether it's meat or a vegetarian protein like tofu or beans, Andrea Metcalf, a healthy lifestyle expert and author of Naked Fitness: The Proven 28 Day Weight Loss Program for a Slimmer, Fitter, Pain-Free Body, says that protein at every meal is a must for keeping away those hunger pangs. "Eat protein with each meal to stave off cravings," she says.

Drink alcohol sitting down.

10. Fit Chef Katy Clark: Don't drink alcohol standing up: Here's a simple rule to follow whenever you're at a party or a happy hour: don't stand and sip! That's the advice of Fit Chef Katy Clark from season 7 of Food Network Star. Calories really add up when you're drinking alcohol, so be extra mindful of each drink, she says.

"I found that I grab a drink because that is the expected party behavior, and I use my drink as a buffer and will just take sips to look busy, even though I'm not really enjoying it," she says. "Instead, I drink cocktails and wine during great sit-down, relaxed moments. And at the party, I stand with bubbly water or nothing in my hand so that I can give out better hugs!"

Watch out for carb serving sizes.

11. Linda LaRue: Watch your carb serving sizes: While carbohydrates are great for energy, it's easy to eat way too many if you're paying attention. Fitness expert and creator of the total-body core training systemThe Core Transformer Linda LaRue recommends to keep portions in check-especially when you're eating out.

"Remember that a recommended carbohydrate serving-such as pasta, pizza, bread, or rice-is 1/3 to 1/2 cup. That's the size of a golf ball or mouse," she says. "Most restaurants give you three cups of pasta. That's the equivalent of six carb servings!"

Choose Greek yogurt over other types of yogurt.

12. John Dull and Michele Collier: Choose Greek Yogurt: Everyone thinks of yogurt as a pretty healthy snack choice, but all yogurts are not created equal, say the creators of the "Supreme 90 Day" system John Dull and Michele Collier. In fact, many yogurts-including low-fat varieties-are loaded with sugar.

"A better choice is Greek-style yogurt," they say. "They have more protein per serving and very little sugar. Try adding fresh fruit for an added treat!"

Skip the mayo and choose mustard instead.

13. Dr. Lynn: Swap mustard for mayo:Swapping mustard for mayo is a no-brainer. But using spicy mustard is even better, says Dr. Lynn Anderson. This is because hot spicy mustard amps up the metabolism by creating a heat effect in the body, she says.

"To increase metabolism and curb appetite, drink a glass of water mixed with a tablespoon of hot spicy mustard just before dinner. Not only will you increase your metabolism, but mustard seeds are a good source of antioxidants and omega-3s!"

Ditch the sugary drinks for good.

14. Fred DeVito: Ditch sugary drinks and sodas: Fred DeVito, co-creator of the "Exhale: Core Fusion" DVD series recommends ditching sugary drinks of all kinds-including regular sodas, diet sodas, and high-calorie coffee drinks.

"Eliminate sugary drinks and diet soda, which can trigger your craving for sweets," he says. "These beverages are loaded with unwanted calories."

 Experiment with new recipes.

15. Lisa Hubbard: Try new recipes: Who said healthy eating has to be boring or bland? Lisa Hubbard, star of the "Element: Total Body Pilates with Mini Ball" kit, recommends firing up your creative juices in the kitchen by investing in a new cookbook and trying new healthy recipes!

"Pick-up a new cookbook and experiment," Hubbard recommends. "Gear towards weight-loss types of recipes."





Source: Shape Magazine

Natural sore throat remedies

Before you go running to a doctor, try these simple but effective natural home remedies to battle a sore throat

Natural sore throat remedies

A sore throat burns, feels scratchy and may cause pain that makes it hard to talk or swallow. The usual cause is a virus or bacteria, though throat irritation may also be caused by smoking, dry heat, postnasal drip or an allergic reaction. Try these sore throat remedies to feel better fast.

What you can do for a sore throat

• For fast and effective sore-throat relief, nothing beats an old-fashioned saltwater gargle. Salt acts as a mild antiseptic, and also draws water out of mucous membranes in the throat, which helps to clear phlegm. Dissolve a half-teaspoon salt in a glass of warm water, gargle and spit out. Repeat up to four times a day.

• Alternatively, gargle with a baking-soda solution. Dissolve one-half teaspoon of baking soda in a glass of warm water.

• Run a cool-mist vaporizer or humidifier in your bedroom. Adding moisture to the air will help keep the air from drying out and prevent the lining of your throat from becoming too dry. If you don’t have a humidifier, place a bowl of water on your radiator or heating vent each night. It will work as well as a store-bought device.

• Quit smoking. Cigarette smoke is extremely irritating to the lining of the throat. Breathe through your nose, rather than your mouth. It’s a natural way to humidify the air you breathe.

Natural home remedies

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• If you’re plagued with a sore throat that seems to come back time and time again, buy a new toothbrush. Bacteria collect on the bristles, and if you injure your gums as you brush, they can enter your system and re-infect you.

• Bolster your immune system during cold and flu season with vitamins, herbs and good nutrition. The obvious supplement candidates are vitamins C and E, the minerals zinc and magnesium, and immune-boosting herbs such as goldenseal and astragalus. Also cook or supplement with garlic, ginger, shiitake mushrooms and reishi mushrooms, all of which have immune-boosting properties.

More sore throat remedies

• Honey has long been used as a sore-throat remedy. It has antibacterial properties, which can help speed healing. It also acts as a hypertonic osmotic, which means that it draws water out of inflamed tissue. This reduces the swelling and discomfort. Add several teaspoons to 1 cup of hot water or herbal tea.

• Hot lemonade with honey can also relieve pain. Combine the juice of half a lemon with hot water.

• Horehound reduces the swelling of inflamed throat tissue. It also thins mucus, which makes it easier for you to clear it from your throat. To make the tea, steep 2 teaspoons chopped herb in 1 cup boiling water for 10 minutes; strain and drink.

• Slippery elm contains mucilage that coats the throat and eases the soreness. Steep 1 teaspoon of the inner bark in 2 cups boiling water, strain and drink.

• Like slippery elm bark, marshmallow root (Althea officinalis) contains throat-coating mucilage. To make the tea, steep 2 teaspoons dried herb in 1 cup boiling water for 10 minutes; strain and drink. Drink three to five cups a day to help a sore throat.

• Take vitamin C three times a day. Whether your sore throat is caused by a cold, the flu or strep, this vitamin will help boost your immune system and fight off infection. Reduce the dose if you develop diarrhea.

• Echinacea. This herb’s antibacterial and antiviral properties will speed healing.

• Garlic, as another aid to fight off infection. Dried garlic has potent antibacterial and antiseptic properties.

• Zinc lozenge. In one study, people who sucked on a lozenge containing about 13 milligrams of zinc every two hours got rid of viral sore throats three to four days quicker than those who didn’t. But too much zinc can actually compromise immunity, which is why you shouldn’t take the lozenges for a long time.

Source: Home Remedies, Reader's Digest

Why anything can be addictive

By Dr Mark Griffiths
Gambling studies expert, Nottingham Trent University

For many people the concept of addiction involves taking drugs such as alcohol, nicotine, cocaine and heroin.

But in this week's Scrubbing Up, gambling studies expert Mark Griffiths warns that if the rewards are there people can become addicted to almost anything.

For the past 25 years I have been studying gambling and I passionately believe that gambling at its most extreme is just as addictive as any drug.

The social and health costs of problem gambling are large and have many things in common with more traditional addictions, including moodiness, relationship problems, absenteeism from work, domestic violence, and bankruptcy.

Health effects - for gamblers and their partners - include anxiety and depression, insomnia, intestinal disorders, migraine, stress related disorders, stomach problems, and suicidal thoughts.

If behaviours like gambling can become a genuine addiction, there is no theoretical reason why some people might not become genuinely addicted to activities like video games, work or exercise.

Research on pathological gamblers has reported at least one physical side effect when they undergo withdrawal, including insomnia, headaches, loss of appetite, physical weakness, heart palpitations, muscle aches, breathing difficulty, and chills.

In fact, pathological gamblers appear to experience more physical withdrawal effects when attempting to stop their behaviour when compared directly with drug addicts.

'Most important thing'

But when does an excessive healthy enthusiasm become an addiction?

Excessive behaviour on its own does not mean someone is addicted.

I can think of lots of people who engage in excessive activities but I wouldn't class them as addicts as they don't appear to experience any detrimental effects from engaging in the behaviour.

In a nutshell, the fundamental difference between excessive enthusiasm and addiction is that healthy enthusiasms add to life whereas addiction takes away from it.

For any behaviour to be defined as addictive, there have to be specific consequences such as it becoming the most important activity in the person's life or being the way they improve their mood.

They may also begin to need to do more and more of the activity over time to feel the effects, and experience physical and psychological withdrawal symptoms if they can't do it.

This may lead to conflict with work and personal responsibilities, and people may even experience "relapses" if they try to give up.

The way addictions develop - whether chemical or behavioural - is complex.

Addictive behaviour develops from a combination of a person's biological/genetic predisposition, the social environment they were brought up in, their psychological constitution - such as personality factors, attitudes, expectations and beliefs, and the activity itself.

Many behavioral addictions are "hidden" addictions. Unlike, say, alcoholism, there is no slurred speech and no stumbling into work.

However, behavioural addiction is a health issue that needs to be taken seriously by all those in the health and medical profession.

If the main aim of practitioners is to ensure the health of their patients, then an awareness of behavioural addiction and the issues surrounding it should be an important part of basic knowledge and training.

Behavioural addictions can be just as serious as drug addictions.

Source: BBC

Coffee shop caffeine levels 'vary widely'

By Eleanor BradfordBBC Scotland Health Correspondent

High Street coffee shops could pose a risk to pregnant women because of big variations in the amount of caffeine in each cup, research suggests.

Analysis of espresso coffee from 20 shops found that one was six times stronger than others.

The Food Standards Agency (FSA) says too much caffeine can result in miscarriage or a low birth weight.

Researchers from Glasgow University tested caffeine levels in espressos bought from High Street coffee shops.

The FSA currently advises pregnant women to consume no more than 200mg of caffeine a day, based on an assumption that an espresso contains about 50mg of caffeine. The guideline for an average healthy person is 300mg a day.

The work was led by Alan Crozier, senior research fellow in the faculty of medicine.

How much coffee is safe?

"The analysis that we did showed the amount of caffeine ranged from 50mg per cup from Starbucks, up to over 300mg per cup from another coffee house, Patisserie Francoise," he said. "I was very surprised by this."

Drinking just one of the strongest cups of coffee would more than exceed the "safe" level for pregnant women.

"If you go to different coffee houses you can tell that some are much stronger than others," Mr Crozier said.

"The problem comes with people who should have a limited caffeine intake.

"You metabolise caffeine much more slowly when you're pregnant and people with liver disease do not have the enzymes to metabolise caffeine.

"Our data shows that you can have the recommended amount - and more - from just one shot of espresso."

The researchers point out that despite the increasing number of coffee shops on the High Street there is no information about the caffeine contents of various types of coffee.

They add that, although they only tested espresso coffees, many other types of drinks such as lattes and cappuccinos are prepared using single or double shots of espresso.

The study has been published in the Royal Society of Chemistry's journal Food and Function.

Health Benefits of Coconut Oil

The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc.

How is Lauric Acid Used by our body?

The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia. As a result of these various health benefits of coconut oil, though its exact mechanism of action was unknown, it has been extensively used in Ayurveda, the traditional Indian medicinal system. The Coconut Research Center has compiled various references on scientific research done on coconut oil.

Composition of Coconut Oil:

Coconut oil consists of more than ninety percent of saturated fats (Don’t panic! First read to the last word. Your opinion may change), with traces of few unsaturated fatty acids, such as monounsaturated fatty acids and polyunsaturated fatty acids. Virgin Coconut Oil is no different from this. Let us have a bit detailed study of this.

• The Saturated Fatty Acids: Most of them are Medium Chain Triglycerides, which are supposed to assimilate well. Lauric Acid is the chief contributor, with more than forty percent of the share, followed by Capric Acid, Caprylic Acid, Myristic Acid and Palmitic.
• The Polyunsaturated Fatty Acids: Linoleic Acid.
• The Monounsaturated Fatty Acids: Oleic Acid.
• The Poly-phenols: Gallic Acid, which is phenolic acid. These poly-phenols are supposed to be responsible for the fragrance and the taste of Coconut Oil and Virgin Coconut Oil is rich in these poly-phenols.
• Certain derivatives of fatty acid like Betaines, Ethanolamide, Ethoxylates, Fatty Esters, Fatty Polysorbates, Monoglycerides and Polyol Esters.
• Fatty Chlorides, Fatty Alcohol Sulphate and Fatty Alcohol Ether Sulphate, all of which are derivatives of Fatty Alcohols.
• Vitamin-E and Vitamin K and minerals such as Iron.

Let us now explore the benefits of coconut oil in detail:

Hair Care:

Coconut oil is one of the best natural nutrition for hair. It helps in healthy growth of hair providing them a shiny complexion. Regular massage of the head with coconut oil ensures that your scalp is free of dandruff, lice, and lice eggs, even if your scalp is dry. Coconut oil is extensively used in the Indian sub-continent for hair care. It is an excellent conditioner and helps in the re-growth of damaged hair. It also provides the essential proteins required for nourishing damaged hair. It is therefore used as hair care oil and used in manufacturing various conditioners, and dandruff relief creams. Coconut oil is normally applied topically for hair care.

Skin Care:

Coconut oil is excellent massage oil for the skin as well. It acts as an effective moisturizer on all types of skins including dry skin. The benefit of coconut oil on the skin is comparable to that of mineral oil. Further, unlike mineral oil, there is no chance of having any adverse side effects on the skin with the application of coconut oil. Coconut oil therefore is a safe solution for preventing dryness and flaking of skin. It also delays wrinkles, and sagging of skin which normally become prominent with age. Coconut oil also helps in treating various skin problems including psoriasis, dermatitis, eczemaand other skin infections. Therefore coconut oil forms the basic ingredient of various body careproducts such as soaps, lotions, creams, etc., used for skin care. Coconut oil also helps in preventing premature aging and degenerative diseases due to its antioxidant properties.

Heart Diseases:

There is a misconception spread among many people that coconut oil is not good for the heart. This is because it contains a large quantity of saturated fats. However, coconut oil is beneficial for the heart. It contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure. The saturated fats present in coconut oil are not harmful as it happens in case of other vegetables oils. It does not lead to increase in LDL levels. It also reduces the incidence of injury in arteries and therefore helps in preventing atherosclerosis.

Weight Loss

Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight.

Digestion

Internal use of coconut oil occurs primarily as cooking oil. Coconut oil helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have anti microbial properties and help in dealing with various bacteria, fungi, parasites, etc., that cause indigestion. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.

Immunity:

Coconut oil is also good for the immune system. It strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have antifungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.

Healing and Infections

When applied on infections, it forms a chemical layer which protects the infected body part from external dust, air, fungi, bacteria and virus. Coconut oil is most effective on bruises as it speeds up the healing process by repairing damaged tissues.

Infections: Coconut oil is very effective against a variety of infections due to its antifungal, antiviral, and antibacterial properties. According to the Coconut Research Center, coconut oil kills viruses that cause influenza, measles, hepatitis, herpes, SARS, etc. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, pneumonia, and gonorrhea, etc. Coconut oil is also effective on fungi and yeast that cause candidiasis, ringworm,athlete's foot, thrush, diaper rash, etc.

Other:

Liver: The presence of medium chain triglycerides and fatty acids helps in preventing liver diseases as they substances are easily converted into energy when they reach the liver, thus reducing work load on the liver and also preventing accumulation of fat.

Kidney: Coconut oil helps in preventing kidney and gall bladder diseases. It also helps in dissolving kidney stones.

Pancreatitis: Coconut oil is also believed to be useful in treating pancreatitis.

Stress Relief: Coconut oil is very soothing and hence it helps in removing stress. Applying coconut oil to the head followed with a gentle massage helps in removing mental fatigue.

Diabetes: Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.

Bones: As mentioned earlier, coconut oil improves the ability of our body to absorb important minerals. These include calciumand magnesium which are necessary for development of bones. Thus coconut oil is very useful to women who are prone to osteoporosis after middle age.

Dental Care: Calcium is an important element present in teeth. Since coconut oil facilitates absorption of calcium by the body, it helps in getting strong teeth. Coconut oil also stops tooth decay.

HIV and Cancer: It is believed that coconut oil plays an instrumental role in reducing viral susceptibility of HIV and cancerpatients. Preliminary research has shown indications of the effect of coconut oil on reducing the viral load of HIV patients (Reference).

Finally, coconut oil is often preferred by athletes and body builders and by those who are dieting. The reason behind this being that coconut oil contains lesser calories than other oils, its fat content is easily converted into energy and it does not lead to accumulation of fat in the heart and arteries. Coconut oil helps in boosting energy and endurance, and enhances the performance of athletes.

This article is written by Kiran Patil

Source: Coconut Research Center

5 Reasons Your Workout Isn't Working

Have you been working out consistently for months (maybe even years) and yet the scale is creeping up? Here are five ways your workout could be keeping you from losing weight, and what our experts' recommend to start shedding pounds again:

1. Your workout routine is making you eat too much.

Is your workout causing you to use the "I burned it, I earned it," excuse when it comes to your diet? "Studies show that people tend to eat more calories when they take up exercise ," saysMichele Olson, Ph.D., professor of exercise science at Auburn University Montgomery, and creator of the Perfect Legs, Glutes & Abs DVD.

Think your 45-minute morning run was enough to burn off that slice of chocolate cake on the dessert menu? Consider this: the average, 140-pound woman burns about 476 calories (at a 10-minute mile pace) running for 45 minutes. The average restaurant dessert clocks in around 1,200 calories (or more), so even if you only eat half of a slice, you'd still easily eat away your run-and then some-in less than 10 minutes.

The solution: Make your workouts count by pairing them with a healthy diet that stays within the appropriate calorie range your body needs in order to lose or maintain your weight. Olsonrecommends writing down what you are eating to keep track of calories consumed, and then subtracting the calories you burned, for your true daily number.

2. Your workout completely wipes you out.

That 5:00am killer boot camp class seemed like a great way to get in shape, so why aren't the pounds dropping off? If your workout leaves you feeling completely drained, exhausted, sore, and just wanting to lie on the couch for the rest of the day, it could be doing more harm than good, says Alex Figueroa, a personal trainer and fitness instructor at the Sports Club/LA in Boston, MA. While your workouts should be challenging, pushing your body too hard can have the opposite affect on yourbody. Over training can cause everything from sugar cravings, a weakened immune system, and insomnia-all of which could contribute to weight gain.

The solution: Figueroa recommends following a workout plan that is appropriate for your current fitness level-one that will still challenge your body without completely draining it. Not sure what's best for you? Try scheduling a session with a personal trainer to review your goals and the best plan of action to reach them.

3. Your workout burns fewer calories than you think.

Feeling pretty righteous when the treadmill says you've torched 800 calories? Not so fast, cautionsOlson. An unusually high calorie burn reading is rare, Olson says, and most machines overestimate readings by as much as 30 percent.

"Many machines do not require you to put in your body weight and, therefore, the calorie output is often based on a 'reference weight' often used in science of 155 pounds," Olson says. "So, if you weigh 135 pounds, for example, you would not burn the same calories as someone who is at the reference weight."

And even those that use heart rate readings may not be accurate either. "Machines that incorporate arm activity (such as the stair stepper or elliptical) can cause a higher heart rate compared to a leg-only machine like a treadmill, but this is not usually because you are burning more calories," Olson says. "Research has shown that at the same level of calorie burning, the heart rate will be markedly higher when using the arms versus the legs, and you may even be burning fewer calories despite a higher heart rate."

The solution: Try using a 'distance covered' read-out to more accurately gauge how many calories burned, Olson says. "For instance, if you want to burn 300 calories, jogging 3 miles, walking 4 miles, or cycling about 10 miles on a bike are known to burn this amount."

4. Your workout's not balanced.

Sure, we love Zumba just as much as you do, but that doesn't mean it's all you should be doing to stay in shape. "Variety is not only the spice of life, but the key to getting a better, leaner, stronger body," Olson says. "There is not one single activity that can give you everything you need."

Doing only cardio workouts or the same strength workout over and over means you are sacrificing the opportunity to build lean muscle mass and challenge your body in new ways (translation: burn more calories doing something new), and you may plateau because of it.

The solution: Create a weekly program that rotates through different modalities of exercise (cardio, strength training, flexibility, core) in order to keep your mind, and body, engaged and changing. Olson recommends fitting in at least three strength sessions and three to five cardio sessions per week for best results.

5. Your workout is totally stale.

Have you been taking the same body-sculpting class using the same 3-pound weights week after week? Grab some heavier dumbbells to boost your calorie burn and build more fat-blasting muscle, recommends Sonrisa Medina, group fitness manager for Equinox Fitness Clubs in Coral Gables, Florida. And while you're at it, try a class you've never done (like yoga or Pilates) to stimulate your body in new ways.

Why is it so important to switch things up? Doing the same workout routine over and over means your body doesn't have to work as hard to perform it after a few weeks. "We 'learn' how to do any activity and movements," Olson says. "The more 'learned' we are, the easier the activity is to our bodies, which means you will actually burn fewer calories than you did when the activity or your routine was new to you."

The solution: Whether its trying heavier weights or adding more resistance during cycling class, changing up the intensity and style of your workout can help kick up your calorie burn to start losing weight again. Even adding workouts like yoga and Pilates that don't typically burn a large amount of calories, if they are new to your body, will create some nice changes in your physique simply from being a new challenge to your movement and workout patterns, Olson says.

Source: Shapes 

Home Flu-Proofing Myths, Busted

By Networx.com | At Home 

By Adam Verwymeren,Hometalk

Flu season is in full swing, which means many people will be desperately trying to flu-proof their homes to keep contagions at bay. While people will go to great lengths to keep from getting sick, many of the things we do to purge the home ofgerms are pure myth, and won't actually help. Here are some of the top flu-proofing myths debunked.

Myth 1: A cold, drafty home will cause you to catch cold or flu.

The truth is, there really isn't any correlation between cold and germs, and your body's immune system can handle winter's icy chill, the New York Times reported. Cold and flu season do peak during the winter months, but the correlation probably has more to do with the fact that people spend a lot more time indoors in the winter, making it easier for germs to jump from one person to another. While you can save a bunch of money on your energy bill by sealing up drafts and installing better insulation, unfortunately you won't be insulating yourself from the flu.

Myth 2: You can protect yourself with hand sanitizer.

By offering germophobes the option of purging than hands of pathogens even when a sink isn't handy, alcohol-based hand sanitizers like Purell have taken off in popularity. While these sanitizers will kill germs on contact, there is little indication that they actually decrease the rate of illness, according to several recent studies. The problem is that hand sanitizers clean your hands, but the flu is an airborne virus. The flu spreads when a sick person's cough or sneeze causes little particles of pathogens to take to the air, and you can't scrub those away with a few squirts of Purell.

Myth 3: You can sweat out a cold.

Crank up the thermostat, slip into a hot bath and you'll just sweat out the cold, some people think. While a hot bath might be soothing when you're ill, it won't actually make you better, says ABC News.

Myth 4: You can carpet bomb your house with antibacterial soap to rid it of disease.

Antibacterial soaps, which contain a range of active ingredients like triclosan and sodium benzoate, have long promised to purge our home of illness. The problem, however, is that both cold and flu are caused by viruses, not bacteria. These soaps might work against bacterial infections like staph and E.coli, but have no real effect on viral infections. If you really want to do a number on both bacteriaand viruses, just reach for ordinary bleach.

Myth 5: You can blast away germs with an ultraviolet light.

UV-C sanitizing wands have become a popular disinfectant in recent years. Rather than relying on harsh chemicals, these devices blast germs with a certain type of ultraviolet light that kills them on contact. While UV light systems certainly work on an industrial scale, and have been put to use killing germs in hospitals for more than a hundred years, the small handheld units have little effect, says the L.A. Times. Shining the light on every square inch and around every odd angle of a surface is really difficult, particularly since the commercially-available wands aren't that large. The devices also do little to stop airborne pathogens, which are the main cause of cold and flu.

Myth 6: You can prevent getting a second cold by changing your toothbrush.

There's no need to change your toothbrush after you get sick, says Slate.com. Like snowflakes, every strain of cold or flu is different. But once you're body defeats a particular strain, you're immune, so you can't give yourself the same cold you've already had.