GOING GLUTEN-FREE

Gluten is a particular kind of protein that is not found in eggs or meat but is in barley, rye, wheat and triticale (a cross between wheat and rye). Going gluten-free means avoiding these grains. A gluten-free diet is essential for those who have celiac disease, a condition that causes inflammation in the small intestines, or gluten allergies.  Symptoms of celiac disease include anemia, constipation or diarrhea, bloating, gas, headaches, skin rashes, joint pain and fatigue.

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A DIET FOR HEALTH & WEIGHT LOSS

Have you noticed? Look around and you’ll see a majority of Americans who are either overweight or obese. Look in supermarkets and you’ll see a plethora of food products, many of them processed or high-fat and/or sweet laden.  Consuming such a diet often leads to poor health and weight gain. It is not surprising that the leading cause of death in the United States is heart disease. A number of diseases, including pre-diabetes, diabetes, stroke and depression, are linked to how we eat .....

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ANTIBIOTICS IN OUR FOOD

Just what is in the food we eat? Considering the food chain, did you know adding antibiotics to food dates back to the 1940s? Antibiotic use has led to a dramatic reduction in illness and death from infectious diseases, yet there is a downside to this practice. The Centers for Disease Control and Prevention (CDC) and others encourage health care professionals and patients to use antibiotics more wisely and seek education and understanding about both the risks and benefits of using them.

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trained will expend more fat in future workouts. Today, most fitness experts agree that the fat lost after a workout partially depends on the exercise intensity during the workout. Thus, interval training – where intensive exercise is broken up with periods of rest – is a great way to perform high-intensity workouts to decrease body fat percentage. A combination of endurance and strength training results in more fat loss that either on its own.


Will Weight Lifting Result in Larger Muscles?

That depends on three factors: genetics, gender and training intensity. Genetics affect muscle fiber type. Those who have fast-twitch fibers acquire larger muscles more easily than people with predominantly slow-twitch fibers. Generally speaking, men acquire larger muscles more easily than women because of testosterone and other sex hormones that influence protein metabolism. Training intensity is the only factor that has control over genetics and gender. If you want larger muscles, the lift load should be at least 80 percent of a one-repetition maximum. If you don’t want larger muscles, then keep the load at less than 80 percent per one-repetition maximum. For those who have never lifted weights, the recommendation is 60 percent of the one-repetition maximum.


Should I Do Cardio or Weight Training First?

The intensity of a workout, not the mode of exercise, determines the “fuel” – whether that be fat, carbohydrates or protein – that is used. If your primary goal is to increase aerobic endurance and/or lose weight, then do the cardio workout first. If your primary goal is to increase muscular strength, do strength training first. To get the most out of the workout, do the most important type of exercise for your goal when you are not fatigued. Most people want to lose weight and increase muscular strength; therefore, alternating the order of the workout during different cycles of training is best.


How Can I Get Rid of Flabby Arms, Muffin Tops and Inner Thigh Bulge?

This problem area falls under the category of “spot reducing” or “spot toning,” which unfortunately is not possible. You cannot dictate from where your body will decide to oxidize fat and you cannot change fat into muscle. These areas will only see a difference with nutrition changes and overall fat loss. Once the layer of subcutaneous fat is dropped, strength training will give added muscle definition.

We all have fitness questions, whether we’re new to working out or have been at it for a while. Here are the answers to some common fitness questions.


How Often Should I Work Out?

Everyone should commit to working out a minimum of three days a week to see results. The American College of Sports Medicine recommends a minimum of 150 minutes of high-intensity cardio, 75 minutes of vigorous-intensity exercise or a combination of moderate and vigorous-intensity exercise per week. Resistance and flexibility training should be practiced twice a week.


Should I Eat Before a Workout?

Your body needs fuel for a workout. The best pre-workout meal is an easily digestible carbohydrate an hour or so before you begin. Fruit and yogurt or toast and peanut butter are good examples. Just don’t eat too much, and avoid complex carbohydrates that will leave you feeling sluggish and heavy. Some individuals can tolerate cardio first thing in the morning on an empty stomach, but food is definitely required before a strength-training session.


What Should I Eat for a Post-Workout Meal?

It’s vital to eat after a workout to replenish glycogen stores

ANSWERS TO COMMON FITNESS QUESTIONS

ANGELA S. HOOVER

Angela is a staff writer for Health & Wellness magazine.

more articles by Angela s. hoover

and feed the muscles that have just been used. Sports nutritionists recommend eating a small snack of protein and easily digestible carbohydrates within an hour of training, followed by a full meal an hour or two later. The worst post-workout meals are protein shakes that exceed the calories you just burned or an unhealthy “reward” snack.


How Many Calories Does It Take to Burn One Pound of Fat?

It takes 3,500 calories to gain or lose one pound. To lose one pound per week, you need to decrease calories by 500 per day; cutting 250 calories from your diet and burning the other 250 calories through exercise is a good way to achieve this goal.


What Is the Best Way to Lose Fat?

There’s no “best way” to lose fat that works for every person, but there are some universal principles that work for everyone. Activities that use many muscle groups and are weight bearing use more calories per minute, making them good for fat loss. The rate of energy expenditure, rather than the percentage of energy expenditure derived from fat, is more important in deciding the exercise intensity that will burn the most fat. Additionally, consider that endurance-trained individuals rely less on carbohydrates and more on fat as a fuel source – being aerobically