John Is Fit

Dental Health and its Importance for Staying Fit
Sugars in Fruit vs. Processed Snacks – What's the Difference?
Top Apps in 2012 for Staying Fit
How To Maintain A Healthy Lifestyle
Top 10 Exercises to Strengthen your Hips

Dental Health and its Importance for Staying Fit

Posted: 27 Feb 2012 03:12 AM PST

This is a guest post by Matt Miller.

The importance of good oral health is not limited to a beautiful smile. It is an essential aspect of your overall well-being. Apart from making you feel and look good, healthy teeth, tongue and lips also play an important role in digestion and several other functions of the human body.

The process of digestion begins in the mouth. The chewing action breaks down food particles and helps in mixing it with the salivary amylase, which is essential for the digestion of starch. Teeth, tongue and lips also need to be in a healthy state for proper pronunciation.

Risks Posed by Lack of Oral Hygiene to Overall Health

Poor oral hygiene has been linked to a number of diseases by different studies. A large number of bacteria reside in the mouth, most of which are harmless. Good oral hygiene and the body's natural immunity keep the harmful bacteria under control. If these get out of control, they can lead to a number of problems. Oral conditions can bring down protective barriers and make the entry of bacteria into the blood stream easier. If a person has a weak immune system, this can lead to infections in other parts of the body like endocarditis (infection of the inner lining of the heart).

Research indicates that the probability of suffering from a heart attack is higher in individuals with gum disease compared to those having healthy gums. Harmful oral bacteria and associated gum inflammation can encourage plaque build-up, cause arterial inflammation and induce dangerous clotting, with risk patterns remaining unchanged across the different age groups. Treatment of periodontal diseases can bring down C-reactive protein levels, a known cardiovascular risk factor, and lower the threat of associated heart conditions.

A separate study reports that gum disease can increase the risk of a stroke. According to researchers at the University of Colombia, the amount of arterial plaque is directly proportional to the severity of gum diseases.

It is a known fact that periodontal diseases frequently accompany diabetes. A study published by the New York State University researchers demonstrates that the treatment of gum diseases is necessary for long term sugar control.

Gum disease also increases the risk of low birth weight and pre-term babies in pregnant women. According to researchers, periodontal infections raise biological fluid levels that trigger labour.

Gum infections are also believed to cause respiratory disorders. Oral bacteria, if breathed into the lungs, can lead to pneumonia or aggravate existing respiratory diseases like COPD.

The good news however is that you can easily avoid these kinds of health problems through good oral care.

How to Maintain Oral Hygiene?

Brushing and flossing are the most important aspects of your oral care routine. You need to brush your teeth at least two times everyday, ideally with a medium-soft toothbrush and fluoride containing toothpaste. Brush for a minimum of two minutes and ensure that you pay attention to all areas of the mouth. Brushing may not remove plaque in the narrow spaces between the teeth, an area that can be only be effectively cleaned using floss. If you are unfamiliar with flossing, you can ask your dentist to demonstrate the right technique.

Matt Miller is a dental expert, associated with Dental Gateway, a site that helps employers in the dental health field lower their dental recruitment costs. The site also helps dental professionals find dental receptionist jobs and other employment opportunities.

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Post from: John Is Fit - Personal Weight Loss Blog

Dental Health and its Importance for Staying Fit

Sugars in Fruit vs. Processed Snacks – What's the Difference?

Posted: 27 Feb 2012 03:02 AM PST

This is a guest post by Jaime A. Heidel.

If you're trying to lose weight, you might think you have to avoid all types of sugar. Not necessarily true. Believe it or not, there's a real difference between the natural sugars that can be found in fruit versus the sugar you'll find in processed food. Let's take a look at the difference a little more in depth.

High Fructose Corn Syrup – Your Waistline's Worst Enemy

High fructose corn syrup has gotten a bad rap lately and with good reason. Despite what recent commercials are trying to lead you to believe, all sugar is not the same and your body can tell the difference.

The difference between the sugar in fruit and the sugar in processed foods can be boiled down to two sentences: The sugar found in fruit is bound to fiber, which the body will process at a slow, natural pace. The sugar (high fructose corn syrup) in processed snack is not bound to fiber and is processed too quickly, causing a sudden sugar spike.

The high glycemic levels in high fructose corn syrup leads to chronic high insulin levels, which can contribute to the development of diabetes. The artificial sweetener also tricks the brain into constantly believing the body is hungry and causes a craving for sweet, high-fat foods.

Not helpful for anyone trying to get healthy and lose weight.

The Big Fruit Juice Scam

You may think drinking a nice, cold glass of orange juice offers you the same nutritional content as a fresh orange. Unfortunately, you'd be mistaken. Recently, Tropicana was sued by a consumer for false advertising. The lawsuit states Tropicana's claim that their orange juice is "pure and natural" is completely false. Tests have proved the juice, which can sit in a vat for over a year, is tainted with chemical additives designed to duplicate a "fresh squeezed" taste.

Another unfortunate problem with bottled fruit juice is the dangerous preservatives, additives and food dyes they often contain. This leaves little real nutritional value to be gained from them.

The Best Fruit for Weight Loss

Fruit is much healthier when juiced at home or consumed whole. Here is a list of five fruits that can help you lose weight:

Prunes

Sweet, tart and portable, prunes make the perfect mid-morning snack. In addition to being packed with health-promoting antioxidants, they're loaded with fiber to regulate your digestive system and keep you fuller longer.

Apples

Combating stubborn belly fat just got a bit easier. According to research, woman who consumed 3 apples per day as part of a whole-food diet plan enjoyed a slimmer waistline. Packed with fiber and essential vitamins, an apple a day can keep the beach cover-up away.

Pineapple

Eating a diet high in processed food can slow digestion and impeded the body's ability to absorb nutrients from food. This can lead to a feeling of constant hunger. Pineapple is not only a tasty snack, it can help improve your digestion naturally, leading to easier weight loss.

Apricot

Having a handful of dried apricots on hand can help curb that mid-afternoon urge to visit the vending machine. Loaded with filling fiber and vitamins, apricot is the perfect fat-fighting snack for the office or the road.

Avocado

Despite what you may believe, not all fat is bad for you. If you completely deprive your body of fat while trying to lose weight, you'll feel like you're starving all the time. This will raise the likelihood of giving in to temptation. Avocado is filled with monounsaturated fat (good fat), which actually increases your metabolism. Slice some up and add them to your salad and you'll feel fuller longer.

Now that you know there is a real difference between the sugars in fruit versus processed snacks, you can make healthier choices regarding your nutritional and weight-loss goals!

Jaime A. Heidel is the founder of I Told You I Was Sick, a website dedicated to helping those suffering with mystery symptoms find natural ways to heal.

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Post from: John Is Fit - Personal Weight Loss Blog

Sugars in Fruit vs. Processed Snacks – What's the Difference?

Top Apps in 2012 for Staying Fit

Posted: 27 Feb 2012 02:53 AM PST

This is a guest post by Melanie Gray.

Technology to help you stay on your game—all year through!

The New Year is all about setting your well-minded goals for the year to come. Regardless of if you're trying to maintain your healthy activities and habits—or trying to establish some new ones—technology is here to be your workout buddy, your pocket personal trainer, and your conscience when it comes to healthy eating. Of course there are too many of health-related apps out there for every type of phone—including iPhones and Androids—for me to include in this list. However, I've decided to showcase apps that are not only popular, extremely useful, and easy to use, but totally free as well!

So without further adieu, here are my picks for 'Top Smart Phone Apps to Help you Stay Fit in 2012':

1. Endomondo Sports Tracker (Free)

The beauty of the Endomondo Sports Tracker is that it's like having a personal trainer in your pocket. It's free for download for iPhone, Android, Windows phone, BlackBerry, Nokia, and many more devices. Simply let Endomondo track your running, cycling, walking and swimming times well you concentrate on sweating. This app will track whatever your interest—your time, distance, speed, and even your heart rate and calories burned. However, that's not even the kicker. The beauty of Endomondo is that it offers instance access to a community of like-minded, active individuals so you can receive pep talks, exchange workout tips, share your favorite music playlist to get your heart pumping, your secret off road cycling and running routes, and it even lets you compete with friends for things like speed, distance covered and time.

2. Fooducate (Free)

Fooducate for Android and iPhone is one of my absolute favorite fitness apps—and it's also free! Many folks who are new to eating healthy in the hopes of shedding some weight have trouble reading food labels. Well Fooducate takes the confusion out of food labels and nutrition information. Take it shopping with you at your local market or grocer and scan the bar code on any specific product to view a quick nutritional peak at the food's nutrient value or more in-depth nutritional information on your chosen product to ensure you're fueling with the best foods possible.

3. Healthy Chef (Free)

Have you decided to eat healthy this year, but it's only February, and you're already running out of ideas? If you don't want to live on chicken breast and brown rice, download Healthy Chef, an app for iPhone users that features over 70 healthy, delectable recipes created by renowned ethnic chefs (and features many Asian-inspired foods—such as Chinese and Indian dishes). Not only can you customize your recipes searches for things like fat content, calorie count and low carbohydrate, you can also post your favorites to Facebook to share with friends.

4. Eat This, Not That (Free)

iPhone users have a real fitness ally in hand when they download Eat This, Not That—an app that takes the confusion out of foods and snacks with hidden ingredients that might not be as nutritious for you as they claim to be. Eat This, Not That makes food selection fun by giving it a "Price is Right" game show feel. The app shows you two similar products, and you guess which one is more nutritious (or contains less fat and calories). Finally, a healthy addiction that schools you on healthy alternatives to your favorite foods!

Use one or more of these free apps for a great (and fit!) 2012.

Melanie Gray is master of both of her HTC phones and writer for AndGeeks, a popular site that provides Android news, commentary, reviews and beginner Android tips for Droid newbies.

Post from: John Is Fit - Personal Weight Loss Blog

Top Apps in 2012 for Staying Fit

How To Maintain A Healthy Lifestyle

Posted: 26 Feb 2012 07:03 AM PST

This is a guest post by Erik Smith.

Maintaining a healthy lifestyle can come easy for some but can be very hard to achieve for most people. This is mainly due to peoples crazy schedules and obligations that many people find it hard to find time to workout or prepare healthy meals. For others it might be how much energy they have during the day and if their willing to be active where they cant even keep their eyes open by the end of the day. It is essential that we take notice in these things because ultimately we are the only ones who can change are habits. Are habits create what we eat, what we feel like, and more importantly, they make us who we are. So if you tend to take the easy route out and eat fast food then it will show in your mood and your overall health. But if you were to eat healthy all day with meals spread evenly thought the day then your overall mood and emotions will show it. So I guess what I'm trying to get at is maintaining a healthy lifestyle involves changing your habits, which may seem hard at first, but once you get in a rhythm you will feel better and better because you are healthy and you know it.

First lets talk about your energy levels and how to maintain them. This is crucial if you want to have a healthy lifestyle because if you have more energy you will have more motivation to choose better things to eat and will have more endurance in your workouts. It is important to acknowledge your energy levels throughout the day because if you are beginning to feel the symptoms of fatigue you must do something about it. Like for example, when the clock is about to hit 3 p.m. and you're about to fall over and take a nap. You feel the sleepiness on every level of your body. So to prevent this you should drink a lot of water throughout the day. Drinking water has an amazing effect on our bodies. I think we all have heard that most of our bodies are composed of water, so when we in take a lot of water our bodies can function more efficiently and it makes our brain more alert. Yes, you may have to go to the bathroom every now and then, but you will have the energy levels to get through your workday, and then some.

Anther thing to talk about maintaining energy levels is choosing protein over sugar. When your body uses sugar it breaks it down fast with a result of a quick energy burst and a sudden crash, this is no secret if you ever drank an energy drink. But when your body breaks down proteins it is a slower process that will give you a more steady energy boost. Although it may be better to have sugars in the morning with your coffee, try avoiding sugars in the afternoon and defiantly stay away from sugars in the evening.

Here are some more tips that will help with your ideal energy levels

· Bring a bag of assorted nuts that have a high amount of omega-3. (Especially almonds, cashews, and walnuts) This will steer you in the right direction because you are choosing a high protein snack over a sugary one.

· Be cautious of your caffeine intake. Too much coffee will result in lower energy levels than you may have anticipated.

· Have smaller meals throughout the day. Not only will this help with your energy, it will also help maintain a healthy metabolism.

Now lets talk about your daily routines. It may seem impossible to get everything done in a day while also doing it in a healthy way. But if you set a plan in place and you follow that plan you can't fail. What I like to do to get around my busy schedule is what they call "batching". I do daily and sometimes weekly tasks in batches. So for example I generally prepare and cook my meals the night before the actual day that I eat them. Why? Because I know that I won't want to make breakfast and make my lunch in the morning. If I didn't make my meals the previous night my habit would bring me to ordering out at sub shops and I know after doing that for a while it will empty my wallet and at the same time make me unhealthy. Batching frees up my time so I can get my work done and then will free up my time to exercise. It also relives a lot of stress because I know I don't have to cook my supper because I already know that when I get home it is already cooked and all I have to do is heat it up in the microwave.

So lets review some of the main tips that we covered:

· Know that your energy levels will keep you on track and it will be easier for you to maintain a healthy lifestyle if you are energized.
· Maintain your energy levels by drinking plenty of water, choose protein over sugars, and have smaller meals throughout the day.
· Make a plan and stick to it!
· Get creative on how you can free up your time to you can exercise for longer time periods or other various exercises.
· Try "Batching" your daily or weekly tasks.

Know that it is not impossible for you to get where your goals are just maintain a positive attitude about where you are going and track your progress. Your healthy lifestyle is waiting for you.

Erik Smith is the creator of Workout Designs and is passionate about fitness and nutrition.

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Post from: John Is Fit - Personal Weight Loss Blog

How To Maintain A Healthy Lifestyle

Top 10 Exercises to Strengthen your Hips

Posted: 26 Feb 2012 05:35 AM PST

This is a guest post by Edith Gordon.

Do you have weak Hips? Do you always feel pain at your bottoms? Worry no more. Strengthen your hips by following these ten powerful exercises.

1. Power Squat

The squat is an excellent exercise if you want to strengthen the lower abdominal part of your body.

It is also one of the best exercises for the butt, thighs and legs.

To do the power squat:

Stand with your arms straight at your sides, feet slightly apart. Bend your knees in a squatting position, and place your hands in front of you for balance.

Hold it for 10 seconds. Make 10 repetitions.

2. Lunge with Dumbbells

Lunge is a weight training exercise for your lower body and is usually done with dumbbells.

To do the lunge:

Stand straight and place the dumbbells at the side of the body.

Stand on your feet. Take a step forward with one foot.

Bend the knee of your right leg until your thigh is parallel with the ground as you also bend the left leg backwards so that the knee comes down towards the ground. The back leg should be balanced on the toes. Slowly press through your right heel, and contract that thigh as you rise. This pace challenges the leg to balance you for a longer time. Repeat on that leg for a minute, and then switch sides.

3. Power Step UP

This move elevates your heart rate and targets your entire bottom.

To do the step up:

Stand in front of a chair with the seat facing you. Contract your abs and place the right foot on the center of the chair your leg forming a right angle.

Press through your right heel, keeping your butt and right thigh tight, and slowly straighten your right leg as you raise your left leg and tap the chair with your left foot.

Step down and repeat. Switch sides.

4. Standing Hip Extension

This exercise promotes stability and strength to the butt and other hip muscles. It doesn't give stress on the spine as any other exercise.

How to do standing hip extension:

Stand on a chair or counter for support. Keep your abs tight.

Raise one leg backward, keeping your knee straight until your foot is 3 to 4 inches above the ground.

Hold it for a few seconds and lower it slowly.

Repeat several times. Switch sides.

5. Hamstring stretch

Hamstring stretch does not act on the hip flexor muscles however stretching here plays an important role in developing flexibility in the hip flexors.

How to do the hamstring stretch:

Lie on with your back against the ground. Bend your knees and keep your feet flat. Grasp your leg one at a time just above the knee and hold the leg forming a right angle with the body.

Hold the leg out at arm's length and slowly straighten the knee. Hold the leg straight and remain in that position for ten seconds.

6. Climbing

Climbing is one of the best cardiovascular exercises. It is also one of the most inexpensive sports available today. It doesn't need special equipment other than a good pair of shoes and comfy clothes. It is a simple way of exercise that people of all ages can choose to enjoy and participate.

7. Cycling

Cycling is a great workout for the whole body, especially the lower body. It is also one of the best cardiovascular exercises. It develops muscle tone on their legs, back end and hips while trimming the waists.

How to do cycling:

Get on that bike and enjoy spinning with your legs.

8. Jogging

The health benefits of jogging are that it increases energy level and improves endurance. Jogging also stimulates an increase in mineral bone density. The benefit of jogging is that you will have stronger bones that are less likely to bend, fracture or break.

9. Straight-Leg Kicks

This move is all about balance. Remember to keep your back straight. Leaning forward too much shifts your weight off your leg and you won't get the maximum benefit in your butt and thighs.

How to do straight-leg kicks:

Stand with your feet shoulder-width apart and your arms extended straight out to the sides.

Bend your right leg so it's supporting your weight, and make sure not to extend your right knee past your foot. Kick your left leg straight out in front of you, keeping your foot flexed, and try to touch your foot with your right hand. Switch sides and repeat.

10. Strolling

Strolling is one example of a low-impact exercise that helps strengthen the hips. It is the safest and the simplest form of exercise that has so many benefits. It is certainly the best and most inexpensive exercise in the planet.

Follow these ten powerful exercises to better and stronger Hips.

Edith Gordon is a freelance writer and health blogger. She's currently doing some online research about depuy hip recall and related topics. She can be reached through twitter @edithgordon.

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