Interval Training Exercise: All of the Benefits, Half the Time

What if you could perform your typical 45-minute workout in as little as 10 minutes and still reap all the health benefits?  If this interests you, consider adding an exercise program that includes interval training to your physical activity.

Interval training is an exercise program that features alternate bursts of higher intensity activity with intervals of lower intensity activity.  To do so, alternate one to two minutes of low intensity activity, such as walking or lightly jogging, with approximately 30 seconds of high intensity activity,  such as running uphill or sprinting.  When you begin, start with three or four intervals and work up to eight intervals per session.  This can also be performed in a swimming pool or on a bicycle.  If you are less fit or have a health condition preventing you from performing high intensity activities, consider alternating walking at a leisurely pace with walking briskly.  

Interval training is easy to do, burns more calories than less vigorous activity and saves you time.  It also causes your body to release human growth hormone (HGH), know as "the fitness hormone."  HGH causes your body to burn fat, increases lean body mass and stimulates bone and muscle growth.  Stimulating the release of HGH is important because after the age of 30, especially in those that live a sedentary lifestyle, levels in the body begin to decrease.

In today's busy world, incorporating interval training into your exercise program is one way to save time without sacrificing your health.   

Thanksgiving Meal Survival Guide

  According to the Caloric Control Council, the average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day alone.  That's the equivalent of more than 2 1/4 times the average daily calorie intake and almost 3 1/2 times the fat.  Yikes!  Here are some suggestions to prevent overfilling yourself:

• Don't go to Thanksgiving dinner hungry: We often eat faster and more when we are hungry.  Therefore, eat a wholesome breakfast and lunch on Thanksgiving day to avoid overeating at dinner time.
• Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly, put your silverware down while chewing and stop when you are full.
• Turkey - go skinless: Choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. Save your appetite for the side dishes and desserts.
• Side Dishes - watch your portion size: Strive for smaller portions. This way you can sample all the different foods. Moderation is always the key.
• Make a conscious choice to limit high fat items: High fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again, moderation is the key.
• Drink plenty of water: Alcohol and coffee can dehydrate your body. Drink water to help keep you full and keep you hydrated.
• Leftover Turkey? Instead of turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables or a fresh garden salad with turkey.
• Experiment with new recipes: Many delicious yet healthy whole food contemporary Thanksgiving recipes can be found on-line.  Have some fun and experiment! 
• Don't forget the Exercise: Get a work out in before or after the meal to burn off some of those extra calories.  Consider taking a family walk after the food has settled. 

Are you vitamin D deficient?

In 2009 it was published that 70% of whites, 90% of Hispanics and 97% of blacks in the United States had insufficient blood levels of vitamin D. Deficiency in this vitamin can lead to daily pains and fatigue, increased risk in heart disease and cancer, decrease your ability to fight off infections and affect daily quality of life.  The question is, how do you know if you are deficient?  Here is a pop quiz to help you determine the answer.  How many of the following apply to you:

• I rarely go out in the sun.
• I wear sunblock and cover up my skin when I go out in the sun.
• The clothes I wear typically cover most of my skin, including my arms and legs.
• I do not take a vitamin D supplement daily.
• I do not eat wild caught, oily fish (eg. salmon, mackerel, sardines, herring etc) two or three times per week.
• I do not eat mushrooms often.
• I am naturally dark skinned or am of African or Hispanic descent.
• I am older than 60 years old.
• I am younger than 20 years old.
• I am overweight and carry a considerable amount of extra fat.
• When I press firmly on my breastbone or shins with my thumb or forefinger, I feel pain.
• I feel like I have less energy and muscle strength than I should.
• I currently take antiseizure or AIDS medication or I take glucocorticoids such as prednisone.
• I have celiac disease, intestinal disease or have had gastric bypass surgery.

According to Dr. Michael Holick, the scientist responsible for isolating and identifying the major circulating form of vitamin D in humans, if you answered yes to any of the questions above, there is a high chance that you are vitamin D deficient.  In addition to getting adequate sun exposure, eating foods high in vitamin D, and utilizing a vitamin D supplement, you may want to ask your health care provider to test your vitamin D status.  Your health may be counting on it.

How to Protect Yourself Against the Flu

Here are nine steps you can take to boost your immune system and prevent influenza infection:

• Eat Whole Foods: Processed foods contain preservatives and sugar that decreases the function of your immune system almost immediately.
• Allow Adequate Time for Sleep: When you are sleeping, your body is rebuilding and repairing itself.  Give it the time it needs to function properly.
• Manage the Stress in Your Life: Stress is inevitable.  However, if it becomes overwhelming, your immune system's ability to do its job is decreased.
• Optimize Your Vitamin D Levels: This vitamin is a major player in a proper functioning immune system.  Although moderate sunlight exposure is your body's best avenue for vitamin D production during summer and early fall months,  supplementation is strongly recommended during winter.  
• Physical Activity: Exercise increases circulation throughout your body and maintains systemic health.
• Utilize Cod Liver Oil: Increase your intake of healthy and essential fats that are critical for health, like omega-3 fats found in cod liver oil.  Cod liver oil, unlike other fish oil supplements, contains the fat-soluble vitamins A and D, which are critical for immune system function.  
• Use Natural Antibiotics in Your Diet: This includes oregano, garlic and coconut oil.  They act as broad spectrum antimicrobial agents against bacteria, viruses and protozoa in your body.  Unlike pharmaceutical antibiotics, they do not appear to lead to resistance.  
• Avoid Hospitals: Avoid hospitals unless you have a medical emergency, as hospitals are a prime breeding ground for infections of all kinds.
• Get Adjusted: Studies show that chiropractic adjustments boost immune system function and immune response.