BB FANS

Daily Health Task List

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"Health Lies in labor, and there is no royal road to it but through toil."
- Wendell Phillips

Just like brushing your teeth, healthy habits should be cultivated on a daily basis. The following is a guide to daily tasks:

1. Activity should be a daily occurrence. Walk, run or jump for a minimum total of 20 minutes a day. - Just simply move more!

2. Protect your skin. Sun block should be applied on face, neck, arms and hands even in the dead of winter. It protects against climatic toxins too. Moisturize skin daily. - You can protect your skin with clothes and accessories, too.

3. Eat fruits, vegetables, grains, low-fat dairy products and small amounts of protein. Avoid sweets and other processed foods. - Don't eat more than you burn!

4. Meditate or spend a minimum of five minutes daily in quiet time.

5. Find your spiritual self. Discover what inspires you, raises your level of consciousness, motivates you, and satisfies your soul.

6. Exercise your brain. Read, study, solve problems, and learn new skills. As does the body, the brain atrophies with lack of use.

7. Hug somebody. - Even the Alexander the Great searched this subject: he held two babys in prison, let his servants give them food and keep them warm and clean, but forbid to anybody touch or communicate with them at all if it was possible. These two babys were healthy, but didn't have a long life. To live - human beings need to be loved, touched and be part of social community as an accepted and equal member - no matter how these days it's so fashionable to be selfish and behave nonchalantly.

Top 10 health tips:

These tips seems to be quite the same as above!

1. Shake your Body!
Every day find new ways to move your body. Use the stairs rather than an escalator or elevator. Walk your dog (or a neighbours' dog if you don't have one!) , chase your kids, play ball with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute cardiovascular class or body pump or kickboxing. Move more and feel better!

I agree!

2. Cut the Fat
Don't eat the obvious fat in your diet such as fried foods, burgers and other fatty meats. Eat dairy products like cheese, cottage cheese, milk and cream low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts and even then in their low fat verions. Most are available in lower fat versions.

Cheeses might be very fatty if you're not aware! Nuts fat is healthy, but remember to be moderate with them! And sometimes a product that is advertised as an light product isn't basicly light at all. But eat rye bread, potatoes and pasta with good consciousness and unproducted meat without fatty marinades in small portions! And almost every type of vegetables and fruits and berries are free to eat! Try to eat regularly - small portions but often, in every 3-4 hours and drink at least 1.5-2 litres water per day.

3. Reduce Stress
Stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e., go back to number one above!, exercise is a great stress reducer, Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible.

Sometimes it's necessary also to sleep one night over, because the very next day is usually wiser than this moment today.

4. Stop Smoking
All the experts agree on this one. Ever since 1960 when it was announced that smoking was harmful to your health, people have been reducing their use of tobacco products. Just recently, we've seen a surge in smoking in adolescents and teens. Warn your children of the false romance or 'tough guy' image of smokers. Find ways to quit smoking hypnosis, support groups and even prescription medicine such as Zyban is available to help you..

And try to stop the third worlds people not to start ever smoking, if you can!

5. Reduce your exposure to Pollution
Not everyone can live in a smog-free environment, but we can all avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning where air quality is good. Plant lots of shrubbery in your yard. It's a good pollution deterrent. If you ride a bicycle in traffic, where a small pollution mask over your mouth and nose.

Have real plants (if you don't have allergies) inside of your house and at your office. Some plants are specialised to clean the air you're breathing inside. And every plant, tree, park, woods and forest is necessary to make carbon dioxide into a oxygen! Save trees and forests and keep them alive!

6. Clunk Click every Trip
Statistics show that the wearing of seat belts add to longevity and help alleviate potential injuries in car crashes.

And wear a helmet when you're cycling or roller-skating!

7. Don't Drink too Much Alcohol
Whilst it is true that a glass of wine or one drink a day (two for men) can help protect against heart disease, more alcohol than that, or binge drinking on a night out, can cause other serious health problems such as liver and kidney disease and cancer.

Weekly healthy risk limit for women is 16 portions of alcohol and weekly health risk limit for men is 24 portions of it. One portion of alchohol is one bottle of middle strenght beer (33 cl), glass (12 cl) of mild wine, glass (8 cl) of strong wine or 4 cl of liquor. And remember that alcohol has lots of calories in it!

8. Floss Your Teeth
Harvard Medical School studied longevity and found one of the most important contributing factors was daily flossing! Flossing and brushing your teeth daily can make your RealAge as much as 6.4 years younger. These studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't?

It has been searched that infections in your mouth/teeth/gums are partly one of the reasons for cardiologic health risks as well. I don't know for sure that is it true, but it's better take good care of your teeth!

9. Maintain a Positive Mental Outlook
There's a definitive connection between living well and healthily and having a cheerful outlook on life. Yes, keep on smiling and laughing!

Smile, laugh, have fun - be in the good mood - if it's possible!

10. Pick Your Parents Well !
The link between genetics and health is a powerful one. You can't pick your parents, but just because one or both of your parents died young in ill health doesn't mean you can't counteract the genetic pool handed you. So follow the first 9 tips above

I think that there's in every family few people with genes that makes them live healthily and gives them long life. But if you don't have genes, you can at least try your best and you'll see that it's worth it!

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Lazy girl's guide to exercise..Alternate heels with flats to get shapely calves

Loving your sig pikeylass.

Great idea. pikeylass! And it doesn't mean that you're lazy if you use flat heels. That makes you quite sporty I guess!

I have popped into a problem with that at work: I see even children that can't do knee bend without raising their heels up - that means that their muscles in their calves are too tight to do knee bend naturally keeping their heels on the ground at the same time. And I have heard plenty of horror stories about using too much too high heels... It's not just your calves that it effects, it's the whole musculo-skeletal system that it effects.

Thanks for your comments, pikeylass! I hope that every BBFans Members have their own ideas and comments or tips abot beauty, health and fittness, too!

I used to always wear heels as am such a short a*se but as am now in a job where I'm often on my feet for the day have to wear flats...or at least have a flat pair to change into.The best exercise for calves I got of late was a 5 mile walk through mud in wellies!!!They were so heavy at the end!My calves were sore for about 4 days after.
Other lazy girls exercise(courtesy Gillian Mc Keith no less) every time you go through a door clench your buttocks and pull in your stomach for 20 seconds to tone up.

At the moment am back on the crunches to try and get some tone back in my stomach.Can't say I feel terribly motivated though!

Lovely to hear that you're back on to get some tone in stomach. Stomach and back muscles are important muscles to keep your spinal column and back in good daily shape.

But you need time and patience. Muscles needs 3-4 weeks to learn the movements that you're doing to strenghten your stomach-muscles and after that you should still train them at the same intensitet about two weeks and after that change your program a little and train again another 6 weeks period. Personal Trainers says that you can wait for the results after 3 months! But don't worry: your stomach will be in good tone until it's summer, because you have started already!

Go for it! You can do it!

Top 5 Healthiest Foods
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Salmon

Hands down! Salmon is my favorite food to substitute meats. It is a good source of protein and omega 3 fatty acids - which has been shown to decrease LDL cholesterol and raise HDL cholesterol. In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as salmon. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild.

Soy

Soy products is a great substitute for animal products. I love cooking tofu with various tasty Asian sauces and also enjoy drinking soy milk. Soy beans contain high amounts of protein which comprise of all essential amino acids (the only such vegetable source to do so). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B vitamins, omega 3 fatty acids and fiber. Numerous scientific studies demonstrated that a diet containing significant soy protein reduces total Cholesterol, LDL cholesterol and Triglycerides. In 1999, the FDA recognized the health benefits of soy and heart disease by approving a soy health claim. In addition, more and more studies are being published suggesting other health benefits of soy such as the prevention of prostate & breast cancer and osteoporosis.


Greens

Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc... are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories. Personally, I like eating them cooked so I usually stir fry them in a non-stick pan, but it is absolutely fine to eat them raw as well so go ahead and toss them into your salad and reap the nutritional benefits!


Berries

Berries by far are my favorite fruits! They are loaded with Vitamin C, folate, fiber and phytonutrients. Indeed, fresh berries are some of the most powerful disease-fighting foods available as they top the ORAC score chart (a method of measuring antioxidant activity). Berries are easy to prepare - just wash and rinse - no need to peel at all! In addition, you may serve berries (fresh or baked) as part of a dessert dish.

Whole Grains

Whole grains have some valuable antioxidants not found in fruits and vegetables. They also contain B vitamins, vitamin E, magnesium, iron and fiber. The new 2005 Dietary Guidelines for Americans recommend that all adults eat half their grains as whole grains - that's 3 to 5 servings of whole grains a day. To include more servings of whole grains in your diet, use whole-wheat flour in your recipes instead of white flour. Look for the word "whole" when purchasing packaged foods such as cereals, biscuits, pasta and breads. In addition, try adding wild rice, brown rice, quinoa or barley in your soup to increase whole grain intake.

The Five Tibetan Rites or Postures

Have you ever tried these?

AskMen

9 Fitness Myths
By Jeff Bayer - Web Site: AskMen.com's Virtual Trainer
Fitness Specialist - Every 2nd Thursday

Everywhere you look, there are different sources of information on the next greatest fitness method. Trying to categorize a piece of information as fact or myth can be quite challenging, but it must be attempted if you hope to reach your fitness goals.

Here are nine of the most popular myths that have been unmasked for you. The sooner you learn the truth about exercise, the closer you'll be to achieving your desired results.

myth #1

More hours spent in the gym leads to better results

In reality: If you think making the gym your second home is a great way to get results, think again. Overtraining is a surefire way to stop any muscle growth -- instead of your body rebuilding its muscle tissues, it'll continue to break it down. This means you'll actually start to lose muscle. You need to train smarter, not harder. When you are in the gym, give 110%. Push your muscles, then give them the rest they need to grow bigger and stronger. If your workouts are taking much longer than an hour, chances are you are either wasting too much time between sets, or you're not training in the most effective manner.

myth #2

If you want to be strong, you need to get huge

In reality: Strength and size do not have a direct correlation. Power training (one measurement of strength) encompasses training that may not add any size, yet you can still see a great deal of strength improvements. If you look at many well-recognized martial arts experts -- like Bruce Lee and Jackie Chan -- they are very small, but incredibly strong. Their small sizes contribute to their quick speed; therefore, this is the best type of training for them. Obviously, some people will have the goal to bulk up as much as possible, and that's fine. Just remember: Bulking up isn't necessarily a requirement to gain strength.

myth #3

In order to see maximum results, you must use the latest equipment

In reality: There are so many different pieces of fitness equipment out there, knowing what will deliver can be difficult. Truthfully, often the best choice is still a simple set of dumbbells. When using dumbbells to perform your workout, you will target all your core muscles. Dumbbells also offer the most variety of exercises you can do, which is critical in preventing plateaus from occurring. Finally, dumbbells are incredibly cheap to buy. So, if you don't belong to a gym, you can get a very effective, affordable workout in the privacy of your own home.

myth #4

If cardio is part of your training, you won't gain any muscle

In reality: Since performing cardio may make gaining muscle a little harder, it doesn't make it impossible. Remember: Since you are going to be burning more calories while doing your cardio, you'll need to ensure you are making up for these lost calories in your diet. This is so you still maintain the surplus of calories needed to gain muscle mass. Focus your cardio sessions on shorter sprints rather than on longer endurance ones; this will probably aid your strength training.

myth #5

Lose your love handles & gut by doing ab exercises

In reality: Ever see the guy laying in the corner doing thousands of sit-ups in his quest for a six-pack? While he may be developing unbelievably strong abs, he won't be doing anything to reduce the layer that is covering those muscles. In order to see this specific group of muscles, you must lower your overall body fat percentage, which is best accomplished through a good cardio program and a proper nutrition plan.

myth #6

Always work a muscle to failure

In reality: While you may be tempted to push your body to the max during every single workout, this isn't the best approach since it can lead to overtraining. You need to create a proper, moderated workout -- have some hard days interspersed with some easier days that your body can use to recuperate. These "easy" days aren't wasted workouts; they can be used to focus on other aspects of your training, like muscle endurance by performing more reps with a lighter weight.

myth #7

Muscle turns into fat

In reality: Just as fat can't transform into muscle, muscle won't transform into fat. Building muscle and losing body fat are two completely different processes and, while this can be done simultaneously, it is very rare. Most of the time, you need to focus on one objective before you can focus on another. This is so because, in order to gain muscle, you must consume more calories than you burn and, in order to lose body fat, you must burn more calories than you consume.

myth #8

If someone looks fit, they know what they're talking about

In reality: While it may be tempting to believe everything that guy in the gym tells you simply because his body resembles Brad Pitt's during his Fight Club days, you still need to judge this information for accuracy. Some people are blessed with good genes and will look great no matter what type of training they do. Also, everyone is unique, so what works for one person will not necessarily produce the same results in another. Half the battle of fitness is determining what works for your body, so while listening to what this guy has to say, make sure you analyze it and see how well it will apply to your own situation.

myth #9

If your parents are overweight, chances are you will be too

In reality: Obesity is slightly genetic, however, there are a great number of factors that you can do to reduce your chances of becoming overweight. A good portion of weight gain is attributed to environmental factors, such as overeating, the rise of automated technology replacing manual tasks and a decreased rate of exercising. Instead of relaxing on the couch after work and diving into a bowl of potato chips, take a trip to the gym first. You'll be more energized and it'll help you take the necessary steps to defy any bad genetics that may be at play in your body. So, attaining the ultimate physique all boils down to this: genetics, a great fitness program and a proper diet.

stay in shape

These are only a few of the common myths that are spreading around the fitness scene. Far too many people fall for them and start doing things in their workout programs and diet plans that halt their progress. Rather than becoming a victim of these as well, use critical thinking every chance you get. Ask yourself where this information is coming from and what the credibility of its source is. If necessary, do your own research to find out just what truth the claim has.

It may seem like a lot of work, but it will be well worth it in the end.

By Adrienne Turner

It's a fact we all know but never want to admit: Alcohol makes you fat.

A trusted companion for sporting events, parties and dates, alcohol plays a relatively large role in most of our lives. But despite the fact that we can endure rigorous fitness and diet regimens, alcohol is the one habit that many of us find hard to officially kick.

What you don't realize is that a couple of beers one night, a glass of wine the next and a few cocktails on the weekend all contribute to your spare tire. The following article will arm you with all of the nutritional facts related to your favorite drinks.

Alcohol and your body

When alcohol enters the body, it is given "first class" treatment. This doesn't mean that it's giving your body what it needs, but that it is metabolized and absorbed more quickly than anything else in your body.

When you have a drink, your body converts a small amount of the alcohol consumed into fat. The rest -- the large majority of it -- is converted by the liver into a substance called acetate. Acetate is released into the bloodstream and is used as the body's primary source of fuel and energy.

Seems good that the body is burning the alcohol, right? Think again. Your body is using the alcohol and not the stored fat in your body as energy. Not to mention that the unused alcohol calories are also being stored as fat.

Recent studies have shown that some men have a gene that makes them especially susceptible to abdominal weight gain. If you're one of these unlucky guys, you are even more likely to develop a gut from drinking.

Beer

It has been said that "real men drink beer." The person who coined this catchy phrase forgot to mention that drinking too much beer makes a real fat man.

Although a single beer is not excessively high in calories (compared to a cheeseburger or a milkshake, for example), it is it often difficult to stop at just one. And if you drink beer several nights a week, the calories add up quickly. Even if you exercise and eat right, beer can definitely cause you to gain weight. Here are some examples of your favorite beers and how they measure up in terms of calories and carbs. Keep in mind that there is no fat in beer.

Note: All figures are based on a 12 oz can of beer. If you drink from a pint glass, which is roughly 16 oz, it translates to even more calories.

Beer
Brand - Calories - Carbs (g)
Budweiser - 145 - 10.6
Coors Light - 102 - 5
Miller Genuine Draft - 143 - 13.1
Michelob - 155 - 13.3
Sierra Nevada Pale Ale - 200 - 12.3
Sam Adams Boston Lager - 160 - 18
Heineken - 150 - 11.5
Corona - 148 - 14
Guinness Extra Stout - 153 - 17.4

Wine

There has been a lot of recent media coverage touting the many health benefits of wine, particularly the red variety. Studies show that red wine is packed with antioxidants, and may aid in the prevention of heart disease, certain types of cancer and stroke.

All of this is true, but remember that the health benefits of wine can be overshadowed by the high amount of calories you consume if you drink too much of it. The recommended daily intake for men is two glasses or less.

Wine, although relatively low in carbs, can be high in calories. In general, dry wines have fewer calories than sweet wines -- this is because sugar is not added to dry wines after fermentation. Dessert wines have the highest amount of sugar, carbs and carbohydrates.

The difficult part about drinking wine is not finishing the entire bottle. Although one glass typically has fewer calories than the average beer, the calories can add up quickly as you refill your glass. Here are some examples of the calorie and carb content of some red and white wines.

Note: Each example below is based on a 4 oz glass. However, depending on the bar or the restaurant (or how much you pour yourself), glasses may be as large as 8 oz.

Wine
Type - Calories - Carbs (g)
Cabernet Sauvignon (red) - 90 - 2.5
Merlot (red) - 95 - 2.5
Chianti (red) - 100 - 2.5
Chardonnay (white) - 90 - 1.1
Sauvignon Blanc (white) - 80 - 1.1
Port (Ruby) - 185 - Up to 10

Cocktails

Think you're going to avoid gaining weight by ordering mixed drinks when you go out? There is a myth that beer is the only alcohol that gives you a belly, but hard alcohol -- especially when combined with fruity or sweet mixers -- can pack on the pounds just as fast.

The number of calories in hard alcohol is based on the "proof" of the alcohol; the higher the proof, the higher the amount of calories. For example, a 100-proof alcohol has about 124 calories per 1½ oz, while an 80-proof alcohol contains 97 calories for the same amount.

Here's the damage on some of the most common cocktails.

Note: These approximate values are based on 1½ oz of alcohol and 8 oz of mixer. Keep in mind, however, that jumbo-size drinks in restaurants can contain much more. For example, a Long Island Iced Tea can pack up to 16 oz and 750 calories.

Cocktails
Type - Calories - Carbs (g)
Gin & Tonic - 200 - 4
Vodka Cranberry - 220 - 5
Bloody Mary - 180 - 4
Margarita - Up to 500 - Up to 10
Long Island Iced Tea - Up to 550 - Up to 11

Burn off the calories

(Never ever do it when you're having a hang-over!)

It is possible to burn off calories from alcohol, although it may take a while.

To burn off a mere 150 calories (the average number in one can of beer), you must do:

15 minutes of running at a slow pace (averaging a 10-minute mile speed)
30 minutes of bicycling
30 minutes of shooting baskets
30 minutes of fast dancing
35 minutes of walking (20-minute mile)
30-45 minutes of touch football
45-60 minutes of washing and waxing your car

It takes 3,500 calories to lose or gain one pound of fat; therefore, mixing drinking with snacking (a normal combination) makes it very easy to gain weight rapidly.

Drink without gaining

Aside from red wine, alcohol is basically devoid of nutrients and does not do the body any favors.

As with all weight gain, it is the calories that add up and make you fat. That said, it is still possible to enjoy a night out or a couple of beers in front of the TV. Here are some tips:

Try to limit your alcohol intake each week. If you are used to drinking every Friday and Saturday night, reduce the frequency to one weekend night per week.

If you're watching your waistline, stick to light or low-carbohydrate beer or dry wine.

Resist the urge to snack when you're drinking. The salty snacks they provide at the bar are usually low in nutrients and high in calories, which will also contribute to your gut.

Basically, excess calories are the villains that make you fat. The more calories you consume and the less you expend, the more weight you are going to gain, regardless of what you drink.

Walking Can Be a Bone Booster

Experts have recommended high-impact aerobic exercise as a means for increasing bone mass, but a review of 24 studies on aerobic exercise and bone mineral density in women suggests that walking just 30 minutes per day a few days a week is enough to moderately increase overall bone density.

A team of researchers from the Massachusetts General Hospital Institute of Health Professions in Boston analyzed studies that followed predominantly sedentary women assigned to aerobic exercise programs lasting 16 weeks or more.

Walking was the preferred form of exercise by most participants. Compared to non-exercisers, the regular exercisers increased their bone mass by about two percent.

Exercise helps strengthen bones because it forces them to bear weight, which is why high-impact exercise elicits even greater gains in bone density.

The fact that walking and other low-impact activities are also beneficial, however, is particularly encouraging given that many women find high-impact exercise painful or difficult to master.

Experts recommend women follow a program that combines both aerobic activity and weight training, which also increases bone mass, to lower their risk of developing osteoporosis.


Source: Annual meeting of the American Public Health Association, October 24, 2001

Basics of a Healthy Diet

What’s in a healthy diet? It’s hard to know these days, isn’t it? Regardless of the type of diet you eat, most all nutrition professionals agree on three basic concepts:

Balance. Providing balance in your diet involves an intentional inclusion of different foods in proportion to each other based on the value that each food has to your total goal. For some, food choices might include a specific macronutrient balance. Most health organizations recommend a diet consisting of a balance from Carbohydrate at 55-65%, Protein at 10-15% and Fats at no higher than 30% of total calories. Other programs sometimes recommend that the nutrient balances be altered to a 40: 30: 30% or 75: 15: 10% Carbohydrate: Protein: Fat total calorie percent balance, respectively. Lastly, balance refers to choosing healthier foods more often than foods that are less healthy.

Moderation. With obesity incidence growing at epidemic rates, one of the biggest concerns for Americans should be portion control. Moderation first involves learning how much food is enough and how much is too much. Many dieting programs are very successful simply because they are very good at helping clients learn to plan food portion sizes appropriately. Because the feeling of fullness in the stomach can take as long as twenty minutes to register to the brain, it is important to regulate how much food is ingested before waiting for a full-feeling. Moderation, therefore, also involves learning the distinct difference between hunger satisfaction and fullness.

Variation. All healthy diets involve the inclusion of several food-types. The primary reason for this is health. Including a wide-variety of foods increases your likelihood of obtaining the required amounts of essential nutrients. It is well recognized that vitamin and mineral composition is food-specific. While some fruits are high in vitamin C, they are low in Calcium. Also, variation helps to avoid food-boredom: trying new foods can be interesting and exciting.