11 Must-Try Moves To Get Started With Tabata

Illustrations by Printable Workouts for Greatist


After 10 seconds, I was gasping for breath, sweaty, and definitely convinced that four minutes of Tabata intervals counts as a real workout. Greatist’s Chief Research Officer David Tao was helping me “research” Tabata protocol, and after a round each of burpees, medicine ball clean and presses, and squats, I was feeling the burn (and then some, given how sore I was for the next three days).

TA-BAT-ER UP — THE NEED-TO-KNOW
Tabata Protocol is a system of short, high-intensity intervals developed by Japanese professor Dr. Izumi Tabata to train Olympic speed skaters. Grab a stopwatch, because this workout method is all about timing. The basic formula for Tabata training is 20 seconds of work followed by 10 seconds of rest, repeated between six and eight times (between three and four minutes, total). No cheating — the 20/10 ratio has been shown to work both aerobic and anaerobic metabolic pathways harder and more effectively than longer bouts of exercise.

TABATA BING, TABATA BOOM! — YOUR ACTION PLAN
Because this exercise strategy is more of a formula than a specific workout, the possibilities for Tabata are pretty darn flexible. Love bodyweight exercises? Do a set of push-ups. Feeling a dip in the pool? Pull on that swim cap and do some freestyle intervals. As with any workout regimen (and especially a high-intensity one like Tabata intervals), consult with a trainer beforehand to learn the correct technique. When going all-out, proper form can be the difference between a ticket to the gun show and a ticket to the physical therapist’s office.

Greatist Experts Ilen Bell and Kelvin Gary each picked one or two of the best moves for each area of the body, with added weights and using bodyweight alone. Each of these four-minute wonders packs a serious punch (just ask my quads after a round of squats), so start with just one or two exercises per workout. Feel free to rest for a few minutes in between the 4-minute bouts, or go back-to-back for an added challenge.

THE MOVESFull Body

1. Burpee: Start standing, then crouch to a low squat position with the hands on the floor. Then, kick feet back to a plank, then down into the bottom of a push-up. Push off the ground and quickly return to the squat position. Last step? Jump up as high as possible before squatting down again and jumping back into the next push-up.


Lower Body
2. Jump squat: Stand with the feet hip-width apart, toes pointing forward. Sit back into a squat (hips below parallel, please!) then drive the whole body up through the heels, shifting weight onto the balls of the feet as you lift off. Be sure to land on the balls of the feet and immediately bend the knees into a full squat. Make sure the knees aren’t wobbling side to side while squatting or landing from a jump.

3. Lunge jump: Start standing with the feet together and lunge the right foot forward, bending the knee about 90-degrees and keeping the torso vertical. Then,jump straight up, and while in the air, switch legs and land in a lunge with the left foot forward.

4. Dumbbell front squat: Hold a dumbbell at the sternum (the center of the chest) and do a basic front squat. Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles. Inhale and unlock the hips, bringing them back as the knees begin to bend. Keep the chest and shoulders upright, and continue until the hips are slightly less than 90 degrees from the ground. On the way back up, engage the core and drive through the heels to return to standing.




5. Kettlebell swing: Stand up straight, with feet a bit wider than hip-distance apart. Grab hold of the kettlebell with both hands, keeping the palms face down and arms in front of the body. Keep the knees slightly bent and drive the hips and bell back (it’s not a squat, so the knees shouldn’t have to bend that much), lowering the body just a bit to an athletic stance. In one fluid motion, explosively drive the hips forward while swinging the kettlebell, engaging the glutes and core. 

Upper Body
6. Push-up: Get into a plank position with hands planted a little bit wider than shoulder width apart. Keep the elbows close to the body throughout the movement. Ground the toes into the floor and engage the abs and back so the body is neutral.Lower the body in one straight line until the chest touches the floor. Keeping the core engaged, exhale, and push back to the start position.

7. Overhead neutral grip press: Stand with the feet shoulder-width apart core tight. Raise the dumbbell, kettlebell, or barbell up to the shoulders with palms facing each other and the elbows below the wrists. Press the weights upward until the arms are fully extended overhead, and then lower back to the shoulders.
Cardio

8. Sprints: To get extra speedy, make sure form fits function. Hold the correct posture, with eyes up, chest tall, shoulders relaxed, and arms swinging up and down with the elbows at 45-degree angles.

9. Stationary bike or rower: Hopping on the bike for a quick spin is pretty self-explanatory, but the indoor rower is a bit trickier. First, strap feet into the foot stretchers, sit up tall, and grab the handle. Roll forward until legs are completely bent and arms are reaching forward. From this starting position (called the “catch”), explosively drive the legs back. When the legs are nearly extended, swing the torso back and pull the arms in so the handle is almost touching the rib cage. From here (aka the “finish”) recover by stretching the arms straight out, returning the upper body to a straight, vertical position, and bending the legs back to the catch.Core




10. Russian twist: Sit on the floor with the knees bent and feet together and lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Go super slow, twisting the shoulders completely from side to side.

11. Ski abs: Start in pushup position with hands under the shoulders and core engaged. Jump the feet to the left side of the body, as close to the upper torso as possible. Jump the legs back to a straight plank position and repeat on the right side.


With the exception of the weighted movements, most of these can be performed anywhere, any time. All you need is a set of comfy clothes and a serious work ethic. To make keeping track of the time easier, consider downloading a Tabata timer app. Again, consider meeting with a trainer to go over correct form (even if you’ve previously done these moves) before starting a Tabata fitness regimen to prevent injury. 
http://greatist.com/fitness/best-tabata-moves

5 Steps Towards Resilience

The opposite of depression is not happiness, according to Peter Kramer, author of "Against Depression" and "Listening to Prozac," it is resilience: the ability to cope with life’s frustrations without falling apart. Proper treatment doesn’t suppress emotions or dull a person’s ability to feel things deeply. It builds a protective layer -- an emotional resilience -- to safeguard a depressive from becoming overwhelmed and disabled by the difficulties of daily life. Here, then, are five steps toward resilience.


1. Sleep
Sleep is crucial to sanity because sleep disturbances can contribute to, aggravate, and even cause mood disorders and a host of other illnesses. The link between sleep deprivation and psychosis was documented in a 2007 study at Harvard Medical School and the University of California at Berkeley. Using MRI scans, they found that sleep deprivation causes a person to become irrational because the brain can’t put an emotional event in proper perspective and is incapable of making an appropriate response.

2. Diet
My diet has always been an important part of my recovery from depression, but two years ago -- after working with the naturopath and reading Kathleen DesMaison’s "Potatoes Not Prozac" -- I could more competently trace the path from my stomach to my limbic system. Moreover, I recognized with new clarity how directly everything that I put in my mouth affects my mood.

Here are the bad boys: nicotine, caffeine, alcohol, sugar, white flour, and processed food -- you know, what you live on. Here are the good guys: protein; complex starches (whole grains, beans, potatoes); vegetables; vitamins (vitamin B-complex, vitamins C, D, and E, and a multivitamin); minerals (magnesium, calcium, and zinc); and omega-3 fatty acids. I’m religious about stocking up on Omega-3 capsules because leading physicians at Harvard Medical School confirmed the positive effects of this natural, anti-inflammatory molecule on emotional health.

3. Exercise
Studies showed that the depressives who improved with exercise were less likely to relapse after 10 months than those treated successfully with antidepressants, and the participants who continued to exercise beyond four months were half as likely to relapse months later compared to those who did not exercise. Even as little as 20 minutes a week of physical activity can boost mental health. In a new Scottish study, reported in the British Journal of Sports Medicine, 20,000 people were asked about their state of mind and how much physical activity they do in a week. 

Exercise relieves depression in several ways. First, cardiovascular workouts stimulate brain chemicals that foster growth of nerve cells. Second, exercise increases the activity of serotonin and/or norepinephrine. Third, a raised heart rate releases endorphins and a hormone known as ANP, which reduces pain, induces euphoria, and helps control the brain’s response to stress and anxiety. Other added benefits include improved sleep patterns, exposure to natural daylight (if you’re exercising outside), weight loss or maintenance, and psychological aids.

4. Relationships And Community
We are social creatures and are happiest when we are in relationship. One of the clearest findings among happiness research is that we need each other in order to thrive and be happy, that loving relationships are crucial to our well-being. Relationships create a space of safety where we can learn and explore. Belonging to a group or a community gives people a sense of identity. Studies indicate that social involvement can promote health, contribute toward faster recovery from trauma and illness, and lower risk of stress-related health problems and mental illness.

Plenty of evidence indicates that support groups aid the recovery of person struggling with depression and decrease rates of relapse. Another study in 2002, published in the American Journal of Psychiatry, followed a group of more than 100 persons with severe depression who joined online depression support groups. More than 95 percent of them said that their participation in the online support groups helped their symptoms. The Depression Center here at Everyday Health are a great resource.

5. Purpose
The father of positive psychology, Martin Seligman, explains in his book, "Authentic Happiness," that a critical element to happiness exists in using your signature strengths in the service of something you believe is larger than you. After collecting exhaustive questionnaires he found that the most satisfied people were those that had found a way to use their unique combination of strengths and talents to make a difference. Dan Baker, Ph.D., director of the Life Enhancement Program at Canyon Ranch, believes that a sense of purpose -- committing oneself to a noble mission -- and acts of altruism are strong antidotes to depression. And then there’s Gandhi, who wrote: "the best way to find yourself is to lose yourself in the service of others."

http://www.huffingtonpost.com/2013/10/11/how-to-be-resilient_n_4065246.html?utm_hp_ref=gps-for-the-soul&ir=GPS%20for%20the%20Soul

7 Pieces of Fitness Advice We Actually Want to Follow

There are a lot of voices shouting fitness tips from the rooftops, but not a lot of it is advice that we actually want to follow. Take, for example, the popular slogan among some fitness fanatics that says, "Unless you puke, faint, or die, keep going." If one more person tries to tell us we just have to run a marathon or try their favorite CrossFit box or take up barre classes, maybe we will just puke, faint, or die.
And while fitness (and diet, nutrition, sleep—heck, health, for that matter) is incredibly personal, and definitely not "one-size-fits-all," there are some pieces of advice that really might work for most of us (and certainly won't result in blood loss). Here are seven recommendations we find pretty easy to accept.

1. Just Do 20 Minutes
You don't have to be a marathon runner—and thank goodness. Just 20 minutes of daily activity, while not as effective as 40 minutes of exercise, has been shown to lower body weight and fat, increase fitness, and lower potential markers for type 2 diabetes risk.

2. Take Days Off
We're not saying slack off, but... yeah, okay, every once in a while, slack off! There are very good—and very scientific—reasons to take time off from training. Over-exercising can mess with everything from your muscles and joints to your menstrual and sleep cycles. Not to mention you could end up totally burnt out, seriously injured, or frustratingly stalled in your weight-loss efforts.

3. Find A Workout You Love
We repeat: You don't have to be a marathon runner! If there's one surefire way to continue dreading exercise, it's to force yourself to be active in a way that you don't enjoy. If you hate running or swimming or barre class or yoga, stop doing it! Shoparound until you find something you truly enjoy, whether it's CrossFit or Zumba or Pilates or softball or gardening, and then make it a habit.

4. Stop Doing Crunches
Let's settle this one once and for all: Crunches are not the path to six-pack abs. Research shows that we cannot spot reduce fat in the precise areas we'd like to (in this case, the stomach), no matter how many thousands of crunches we do. Not to mention, crunches are unnecessarily taxing on the spine. That doesn't mean ignore your abs: Core strength is essential to balance, stability, and power in your arms and legs. Just try something safer and more efficient, like a plank

5. Caffeinate
If you've been torn by debates over the health effects of caffeine, consider this: That jolt can give your stamina and endurance a boost, "making a long run or ride feel easier," sports dietitian Molly Kimball told SHAPE in an earlier post. Whether you prefer coffee or tea is up to you. Just go easy on the sweeteners, as sugar may negate the pick-me-up from the caffeine.

6. Sleep InIt's a classic conundrum: Both exercise and sleep are crucial, but if you get a lousy night's rest, do you still get up for that a.m. workout you had planned? Research is on our (sleepy) side here: Skimping on sleep to exercise may actually put your health at risk. "If you're short on sleep, you experience higher levels of inflammation and a decrease in the hormones that help you lose fat and stabilize your appetite," Ben Greenfield told HuffPost in February.

Plus, we know from daylight saving time research that losing just one hour of sleep increases your likelihood of dangerous side effects like car accidents, heart attacks, and workplace injuries. Permission granted to stay under the covers and feel good about it

7. Drink Chocolate MilkWe couldn't help but rejoice when we first heard the news that chocolate milk is a pretty solid combination of the carbs and protein your body needs while recovering from a workout. The sweet sip was long maligned for being high in sugar and fat, but recent research gives us permission to feel like a kid again. (In moderation, of course!)

http://www.shape.com/fitness/workouts/7-pieces-fitness-advice-we-actually-want-follow

The 6 Weight-Loss Tips That Science Actually Knows Work

When it comes down to it, the things we know to be true about weight loss are relatively simple, and certainly few. They’re also extremely effective when actually carried out. So, from the researchers who have studied this stuff for decades, here’s pretty much everything we know about weight loss today, whittled down to six points about how the body actually gains, loses, and maintains its weight.


1. Dieting trumps exercising
We hear a lot that a little exercise is the key to weight loss – that taking the stairs instead of the elevator will make a difference, for instance. But in fact it’s much more efficient to cut calories, says Samuel Klein, MD at Washington University’s School of Medicine. “Decreasing food intake is much more effective than increasing physical activity to achieve weight loss. If you want to achieve a 300 kcal energy deficit you can run in the park for 3 miles or not eat 2 ounces of potato chips.” It’s as simple as that. Of course, both together would be even better.

The problem is that when you rely on exercise alone, it often backfires, for a couple of reasons. This is partly because of exercise’s effects on the hunger and appetite hormones, which make you feel noticeably hungrier after exercise.

The other problem with exercise-without-dieting is that it’s simply tiring, and again, the body will compensate. Some of the calories we burn come from our basic movements throughout the day – so if you’re wiped out after exercise, and more likely to sit on the couch afterwards, you’ve lost the energy deficit you gained from your jog.


2. Exercise can help fix a “broken” metabolism, especially during maintenanceWhile exercise may not be as important for weigh loss as calorie restriction, it’s important in another way: It begins to repair a broken metabolism. Within a couple of days of non-activity, the metabolism becomes inflexible. You start moving again, and it does start to change.” Your metabolism may not ever go back to “normal” (more on this below), but theevidence indicates that it can indeed pick up again, in large part through moving your body every day.

This is a large part of why exercise is critical in the maintenance phase, which is well known to be more difficult than the weight loss phase. We think it’s partly because in the extra calories burned from physical activity, you have a bit more flexibility in food intake, so you’re not so much relying on ridged changes in eating habits; it makes it more tolerable.”


3. You’re going to have to work harder than other people – possibly forever
Though exercise can help correct a metabolism that’s been out of whack for a long time, the grisly reality is that it may not ever go back to what it was before gained weight. So if you’ve been overweight or obese and you lose weight, maintaining that loss means you’re probably going to have to work harder than other people, maybe for good. Building muscle can help your body burn a few more calories throughout the day, but it’s also likely that you’ll have to work harder aerobically in the long run.


4. There’s no magical combination of foods
There are low-fat diets, low-carb diets, low glycemic diets, Paleo diets, and a lot of iterations of all of these. There doesn’t seem to be any “right” diet, and there doesn’t seem to be any evidence that one particular diet will work better with an individual’s specific metabolism. We know pretty much that any diet will help you lose weight if you follow it. There’s no magic diet. The truth is that ALL Diets will work if you follow them.”


5. A calorie IS a calorie!
And for energy balance, it’s the number of calories that matters. You can gain weight eating too much healthy food as well as unhealthy. From the standpoint of health, it’s better to eat your veggies…. It’s just a lot easier to overeat calories from junk food than healthy food. But the source of calories obviously matters for other reasons. First of all, no one overeats veggies, so on a practical level, that’s a non-issue. In fact, the food industry has carved out a whole new area of food science to study the “bliss point,” in which foods are created to increase the amount it takes to feel satiated and full.

It’s true that types of foods you eat may, over time, affect your metabolic profile, so they may also matter in this way, but when it boils down, sticking to any reduced-calorie diet will create the energy deficit needed to lose weight.


6. It’s all about the brain As my colleagues have reported, it’s not the body or the metabolism that are actually creating overweight or obesity – it’s the brain. We all know intuitively that poor decisions are what make you gain weight and better ones are what make you lose it. The problem is that over time, the poor decisions lead to significant changes in how the brain governs – and, amazingly, responds to – the hunger and satiation processes. 

While there may be some degree of “damage” to the brain, particularly in how hunger and satiety hormones function, it can correct itself to a large degree over time. The key is that the process does take time, and like any other behavior change, is ultimately a practice.


So boiling it down even further: reduce calories, eat better, exercise, and most of all, remember it is a practice that has to be repeated over time – months or years. The fact that you’ll have to work harder at maintenance than your never-overweight best friend is depressing, but it’s worth coming to terms with. And, most important to remember, your brain (the organ behind all this, after all) is plastic, and it will respond to the changes you make – better than you think. And so will your body.

http://www.forbes.com/sites/alicegwalton/2013/09/04/the-6-weight-loss-tips-that-science-actually-knows-work/

The Exercise Secrets Trainers Won't Tell You

YOU might be under the impression that losing weight requires you to spend hours slogging away in the gym. But according to scientists, just one extra minute of brisk activity every day can help burn off unwanted kilograms.

Researchers monitored the activity of 4,500 adults, and discovered that how often you exercise your heart and lungs matters more than the duration of the workout. They found that several short bursts of exertion had the same effect as longer, but less frequent spells of exercise. Those short bursts could include taking the stairs instead of the lift, parking further away from the shops and walking, or getting off the bus one stop early.

Lead researcher Dr Jessie Fan, from the University of Utah, said: "What we learned is that for preventing weight gain, the intensity of the activity matters more than duration. "Knowing that even short bouts of brisk activity can add up to a positive effect is really an encouraging message for promoting better health."

In the study, volunteers wore accelerometers - devices which can accurately measure movement and activity.

Participants also had their body mass index (BMI) recorded. This measures weight in relation to height. Researchers found that, for women, every minute spent in higher-intensity short bouts of activity each day was associated with a BMI reduction of 0.07. The results showed that one minute of brisk activity each day offset the calorie equivalent of 0.41pounds in weight.

The scientists explained that this means if a 5ft 5in woman regularly took the stairs at work, she would weight nearly half a pound less than a woman of the same height who took the lift. The results were similar for men, with each daily minute of higher-intensity activity lowering the likelihood of being obese by 2 per cent for men and 5 per cent for women.

But the study found that, on average, the women who were having their movements monitored were less physically active than the men.

The report, which was published in the American Journal of Health Promotion, said: "Taking the stairs, walking to the store or between errands are choices that can add up and can end up making a positive health difference.

"The message is: a little more effort can have an important health payback."

In a separate study published last year, an academic at Aberdeen University suggested that short, sharp bursts of exercise were better at warding off heart disease than longer, less strenuous sessions.

That's because they helped speed up the rate at which fat left the blood. Fat lingering in the blood is known to trigger the first in a series of steps that can lead to clogging of the arteries and heart disease.

The study found that walking cut fat levels by 11 per cent, compared with not doing any exercise. But short bursts of sprints on a bike cut it by 33 per cent - the sort of effect expected from a 90-minute run.

http://www.dailytelegraph.com.au/lifestyle/health-fitness/the-exercise-secret-trainers-won8217t-tell-you/story-fni0dgzm-1226708972620

September Is The Best Month To Kickstart Weight Loss Success, Says Leading Nutritionist

IF LOSING weight was at the top of your wish list for 2013, it's time to get cracking. September leaves us three months until Christmas and a great incentive to really focus on getting rid of extra kilos we're carrying before the end of the year.

"If you stick to a sensible eating plan now you can aim to lose half a kilo every week, which adds up to 10 kilograms by the end of the year," said Susie Burrell, a leading nutritionist.

According to the most recent study taken by the Australian Institute of Health, cardiovascular disease remains the biggest killer of Australians. Being overweight, having high blood cholesterol and diets loaded with saturated fat are among the most common root causes.

Depressing? The good news is the most effective changes are the small, everyday tweaks you can make to your diet and exercise program.

Here are Ms Burrell's top tips for making the most of the next four months.

1. Eat much less at night
An easy way to do this is eat more at lunchtime and then have a soup or salad for dinner. Try and stop the habit of getting home from work, stuffing your face with a heavy dinner and a dessert.

2. Be honest about your worst diet habit. Then change it.
Do you drink too much at night? Do you eat chocolate after every meal? Do you avoid exercise? Do you drink too much coffee? Just a couple of weeks making this change will help you drop a kilo or two.

3. Limit alcohol to just one or two times a week
This one is a no-brainer. Alcohol is basically a glassful of empty calories and drinking too much can easily lead to overeating. So cut things off at the pass and minimise your drinking.

4. Focus on vegetables or salad to reduce calories from carbs and proteins
Drink a vegetable juice in the morning, eat soup before each main meal and snack on vegetables. They're high in fibre and nutrients and low on calories.

5.Track your calories There are so many Apps around for your phone and you can also put something on your work computer. Even the act of writing a food journal can keep you accountable.

6. Limit eating out to one to two times a week
We eat at least 400-500 extra calories when we eat out so limiting the number of times we do it automatically supports weight loss quickly and efficiently.

http://www.dailytelegraph.com.au/lifestyle/september-is-the-best-month-to-kickstart-weight-loss-success-says-leading-nutritionist/story-fni0d7e5-1226710220234

Diet vs. Exercise: Which Is Better?

Diet or exercise...which one is more important is an age-old debate that just keeps going on and on and on.



If you're trying to get healthy, tackling both diet and exercise is better than trying to improve one lifestyle habit at a time, new research suggests. 

But...the researchers did add that if you need to start with just one lifestyle change, choose exercise. They found that changing your diet first may interfere with attempts to establish a regular exercise routine.

The study included 200 people, aged 45 and older, who were inactive and had poor diets. They were split into four groups: new diet and exercise habits at the same time; diet changes first and starting exercise a few months later; starting exercise first and making diet changes a few months later; and no diet or exercise changes.

The groups received telephone coaching and were tracked for a year. Those who made diet and exercise changes at the same time were most likely to meet U.S. guidelines for exercise (150 minutes per week) and nutrition (5 to 9 servings of fruit and vegetables per day), and to keep calories from saturated fat at less than 10 percent of their total intake of calories.

The people who started with exercise first and diet changes a few months later also did a good job of meeting both the exercise and diet goals, but not quite as good as those who made exercise and diet changes at the same time, the Stanford University School of Medicine researchers said in a news release from Stanford.

The participants who made diet changes first and started exercise later did a good job of meeting the dietary goals but didn't meet their exercise targets. This may be because each type of change has unique characteristics, explained study author Abby King, a professor of health research and policy and of medicine.

"With dietary habits, you have no choice; you have to eat. You don't have to find extra time to eat because it's already in your schedule. So the focus is more on substituting the right kinds of food to eat," she said in the news release.

However, people with busy schedules may have difficulty finding time for exercise. King noted that even the people in the most successful group (diet and exercise changes at the same time) initially had trouble meeting their exercise goal, but did achieve it by the end of the study.

The study was published online April 21 in the journal Annals of Behavioral Medicine.

http://www.chicagodefender.com/index.php/health/23719-diet-exercise-better

How Yoga Can Help Cure Thyroid Imbalance

Hypothyroidism is a condition that can impact anything from your weight to your fertility. What’s unfortunate is that a large chunk of the population has been diagnosed with under-active thyroid (hypothyroidism) and yet there’s few options out there for treatment aside for taking medication. What many people don’t know is that yoga can have quite the impact on the way your thyroid performs. Here’s how yoga can help to improve thyroid imbalance.


Shoulder stand

Also known as Sarvangasana pose, this is the most recommended posture for hypothyroidism. Not only does this position stimulate the thyroid gland to function properly due to the pressure effect, but it also helps stimulate a variety of other glands in the head region, such as pituitary and pineal glands, which also have an additional way of controlling the functioning of the thyroid gland.
Bow pose

This pose is known to stimulate the glands in your neck and throat and it’s also a great movement for strengthening and stretching your thighs, groin, belly, chest, spine and shoulders. To perform the bow pose, lie on your stomach with your arms at your sides. Bend your legs and grab your ankles with your hands. Then inhale and lift you feet away from your hips while also bringing your thighs off the mat. By doing this pose, you should have your head and upper torso pulled off the floor for 20 to 30 seconds.
Fish pose

The fish pose requires you to lie on your back with your knees bent and your feet flat on the floor. As you inhale, lift your pelvis slightly off the floor and slide your hands underneath your butt. Then tuck your elbows and forearms close against your body and place your elbows on the mat. Inhale and arch your back to lift your torso off the floor. This pose helps to stretch and stimulate the glands in the neck and throat.
Camel pose

This stretch works the entire front of your body, including the important areas for your thyroid including your neck and throat. A backbend like pose, this is known to help stimulate the glands in your neck especially. To do this stretch, kneel on your mat so your knees are directly under your hips. Then arch your back and plant your hands on your feet. Push your tailbone a little more forward and let your head fall back with no strain.
Child pose

The pose known as child pose is a great position for relaxation and increased energy. The pose itself stretches your knees and lower back, and is a great pose to help blood flow to the brain. To do this pose, kneel down and rest your butt on your heels. Stretch your arms over and reach them forward.

http://www.hivehealthmedia.com/how-yoga-can-help-cure-thyroid-imbalance/?utm_source=rss&utm_medium=rss&utm_campaign=how-yoga-can-help-cure-thyroid-imbalance&utm_source=twitterfeed&utm_medium=facebook

The Worst Weight Loss Mistakes

Weight loss may seem like a simple formula of eating less and working out more; however, you may be unintentionally making mistakes that will hinder your weight loss success. To avoid common slip-ups and makeover your diet, check out these seven worst weight loss mistakes.

Relying on exercise
While exercise is essential for a healthy lifestyle and for keeping off those extra pounds, research has found that, when not combined with any dietary changes, exercise does very little in respect to losing weight. Experts believe that many new exercisers even gain weight by overcompensating for their workouts. This is because many of us overestimate the calories burned through exercise and overly increase our calorie intake to fuel or reward our workouts. For maximum weight loss benefits, try to incorporate both exercise and dietary changes into your day.

Going fat-free
Many of us are in the habit of obsessively checking the fat content of products and looking out for 'low fat' labels before deciding if a food is diet friendly. However, opting for low fat products can be a huge dieting mistake as many low fat meals are packed with sugar to compensate. Also, 'reduced fat' labels only indicate that the food is lower in fat than the original product, which may not mean it is low fat at all. It is important to also remember that not all fats are bad for you. Rather than avoiding fat, try to lower your intake of saturated fats and eat more monounsaturated fats (found in avocados, olive oil and nuts) as studies have found that this can help to promote weight loss.

Switching to diet drinks
Just as low fat foods are not always the best choice for weight loss, switching to diet drinks can also inhibit weight loss, or even cause you to gain weight. Research by the Texas Health Science Center at San Antonio found that those who consumed diet drinks daily experienced a 70 per cent greater increase in waist circumference than those who drank none, while a previous study showed that obesity risk increased by 41 per cent for each diet drink consumed. It is thought this may be because artificial sweeteners trigger appetite, and they may also inhibit the brain cells that make you feel full.

Getting hung up on your body weight
Many dieters become fixated on the number on the scales; however, this can actually be counterproductive. Not only is your body weight not an accurate reflection of how well you are doing (after all, how do you know how much of that weight is muscle, water or undigested food and how much is fat?), failing to see the results you want can also affect your motivation, lead to emotional eating, or cause you stress which can lead to weight gain. Rather than getting hung up on your weight, learn to relax and enjoy your healthy eating plan, and look out for other positive effects of your diet such as glowing skin, increased energy levels and your clothes starting to fit better.

Being too restrictive
While eating too much food will inevitably cause you to gain weight, eating too little can also be a big dieting mistake. Firstly, not giving your body an adequate amount of food will make it go into starvation mode, causing the metabolism to slow down and the body to hoard fat and calories. Furthermore, making your diet too restrictive and cutting out all the foods you like is unrealistic and will mean you are more likely to give in. It is also pointless to give up these foods unless you plan on giving them up forever, as the pounds will just pile on again once your reintroduce them into your diet.

Giving up at the first hurdle
Many of us take an all or nothing approach to dieting, meaning one small wobble can lead to us ruining our diets and giving up entirely. After all, if you've already broken your diet and eaten a cookie, you may as well eat the whole packet, right? Wrong! If you're serious about losing weight, it's important not to let lapses (big or small) get you down. So, you caved in and ate your body weight in chocolate? Don't dwell on it. Just because you have given into temptation once it doesn't mean that you will again, and it doesn't mean that you have failed. Simply put the past behind you, pick yourself up and carry on.

Overestimating your self controlAlthough it is great to embark on your diet with a positive and determined mindset, being too confident - and failing to prepare for those moments of weakness - could be your biggest mistake. Don't rely on being too disciplined to fail; instead accept that we all lack willpower at times and try removing temptation to prepare for those weak moments. Clear the cupboards of chocolate, ignore the urge to purchase your favourite treats (even if you claim they are for guests and you are sure you will be able to resist them) and stay away from places and situations that will tempt you to indulge. Make it as difficult for yourself to break your diet as you can.

http://www.huffingtonpost.co.uk/realbuzzcom/the-worst-weight-loss-mistakes_b_3639434.html

5 Ways To Use Your Smartphone For Better Fitness

Smartphones bring the world to your fingertips. You can send and receive emails on the road, pay bills as you walk down the street, and play Angry Birds as you stand in line at the grocery store. But does being able to take these activities with you help your level of physical activity?

These types of activities — emailing, keeping up with friends on social media, and playing games — are typically thought of as sedentary behaviors. A recent Kent State University study of college students aimed to determine the relationship between mobile phone use and the level of activity and fitness of those with these devices.

Turns out that high-frequency cellphone users were more likely than other users to report forgoing opportunities for physical activity in order to use their cellphones for sedentary behaviors. It also appears that high levels of phone use indicated a broader pattern of sedentary behavior in addition to cellphone use, like watching TV. Researchers concluded that cellphones, despite being easy to use while on the move, may disrupt physical activities and reduce fitness.

Like many people, I’m guilty of zoning out and surfing the internet on my phone instead of, say, vacuuming. But the cell phone doesn’t have to be a fitness and activity killer. Indeed, you can use it to your advantage to be more fit! 

Here are a few ways to do just that!

Mobile Motivator
There really is an app for everything, whether you want a stopwatch, a Tabata timer, a virtual trainer, or somewhere to log your workouts. Use your screen time to remind you of your fitness goals, not as time to step away from them.

Count Your Steps
Pedometers are great at letting you know how much you move daily, so get a pedometer app and start logging your movement. Set a goal to get up to 10,000 steps a day.

Set An Hourly AlarmIf your job is sedentary, use your phone to set an hourly reminder to get up and move around the office and stretch your limbs. Just make sure to put it on vibrate so you don't annoy your coworkers every hour. 

Move It
If you do want to mindlessly surf the web or check Facebook, make it a point to move when you do. Whether you’re walking around the house, doing calf raises or a few squats, linking exercise to your cell phone use will have you exercising more and mindlessly checking your phone less.

Connect With Workout Friends
Use your phone to check in with a workout buddy. Whether you’re planning to meet up for a workout or you’re seeking a push to get to the gym, workout buddies can work wonders in keeping you accountable, and social media is a great way to keep in touch.

http://www.babble.com/body-mind/5-ways-to-use-your-phone-for-better-fitness/mobile-motivator/

Best Food For Weight Loss

For a healthy and balanced diet include in your meals foods listed below, which also contain little fat and are relatively low in calories.

Apples and pears
Medium-sized pear contains about 6 grams (0.2 oz) of fiber, a medium-sized apple contains about 3 grams (0.1 oz) of fiber. Both contain pectin, which reduces blood sugar levels and thus helping you avoid snacks between meals.

Grapes
Instead of eating sweets, try grapes. Grapes contain a lot of sugar, so don’t eat it too much, but it does not contain fats. 100 g (3.5 oz) of grapes contains only 70 calories. Eating grapes will help you with your weight loss and will clean your body as this fruit is one of the most powerful antioxidants!

Salad
Control your appetite and eat a big salad bowl prior to meal (but don’t use creamy dressings as they are very caloric). Make a salad with carrot, cabbage, tomato, beetroot, lettuce or cucumber – all these kinds of vegetables are low in calories. For dressing you can use lemon juice or oil-based dressings. 

Potato
You might be surprised but potato itself is no problem, the problem is just how it is prepared. Fried potato is bad as it has a lot of calories and trans fat. Boiled or baked potato in the oven without adding any fat is actually very good for your diet. Potato only contain 97 calories per 100 grams.

Cereals
Grains contain fiber which will help make you feel full. Choose oats, barley, rye, roasted corn, rice, whole grain cereal with less sugar. Add them into your daily menu as such food will make you feel full for longer period of time.

Beans
You may have never heard of cholecystokinin, but for weight loss cholecystokinin is very important. This digestive hormone is a natural appetite suppressant. So enjoy beans often! Beans maintain blood sugar levels at normal level and help you to stay away from food for a longer period of time. Eating beans will also lower your level of cholesterol.

Curd
Cottage cheese made from skimmed cow’s milk contains only 56 calories and is low in fat (light). It is a good source of protein, calcium and vitamins. If you mix cottage cheese with fruits such as banana or strawberry you get a tasty dessert!

Green tea
Hidden ingredient that boosts up the metabolism and body fat loss in green tea is an antioxidant called catechin. Drink two cups of green tea a day to boosts your metabolism. Faster metabolism means faster weight loss. Read about metabolism here: Metabolism By drinking green tea you also lower your cholesterol level.

Dark chocolate
If you feel like your sugar is low have a bar of dark chocolate. Always chose dark chocolate that contains a high proportion of cocoa (at least 70%). Such chocolate contains many antioxidants, has beneficial effect against stress and has an overall positive impact on our health.

Water
And last but not least – not exactly food, but still. Studies have shown that you normally consume more food if you drink too little water. Water has no calories, but will fill your stomach. You can add lemon for taste, but you can also drink beverages with fewer calories, which consist mainly of water such as coconut water, watermelon juice or buttermilk. You can also enjoy vegetable soup (with no oil).

The rule of thumb is to drink 3 liters (12 US cups) of water per day for men and 2 liters (8 US cups) per day for women. Remember that you don’t actually need to drink that much water as water is also found in vegetables and fruits that you eat trough out the day. Drink water only when you’re thirsty.

http://healthiack.com/weight-loss/best-foods-for-weight-loss

Move Over 5:2 Diet, The Low-GL Diet Makes You Lose More Weight, Faster

The 5:2 diet is the darling of the diet world, but as we know, there's always a better diet waiting round the corner.

A new book called Burn Fat Fast: The Alternate Day Low-GL Diet Plan by Patrick Holford and Kate Staples (she used to be the gladiator Zodiac before she broke her neck), looks at the priniciples of fasting and food combining, as well as what exercise to do to complement the diet. In short, a full body plan.

What is striking about the diet is that even though it incorporates fasting, it's a good plan for people who like to eat, or more simply, don't like the hunger aspect that we associate with dieting. Better still the exercise plan involves - on certain days - only 8 minutes of working out.


Salmon and potatoes - mixing carbs with protein

So, first off, what is a 'low-GL diet plan?' GL stands for glycemic load, which measures the amount of sugar and starch in food and their impact on your body. Patrick says that a measure of glycemic load shows how much carbohydrate there is in each food and how fast the carbohydrate will break down into glucose (and therefore how quickly your blood sugar levels will rise).

The crux of the diet is about managing your insulin, or blood sugar levels. Insulin, says Patrick, is an ageing hormone, and also plays a key role in burning fat. So if you can control the levels of insulin, you can slow the ageing process and keep the weight off.

The idea of the diet is that you combine three fast days where you can eat a maximum of 800 calories, in low-GL foods. You can feast the other four days (on low-GL foods) and should implement the exercise plan during the week.

How does it work and what should I eat?
Since 2005 we've been studying and testing the GL diet – not by eliminating carbs but actually introducing the right kind of carbs alongside protein. Eaten together, protein takes longer to digest when you combine the two – for instance putting seeds on your cereal or almonds with apples. By doing so, you slow down release of sugars.

It's also about choosing the right kind of carbs, so oats are slow, cornflakes are fast. Berries are slow, bananas are fast.



How does regulating my insulin make me lose weight though?
With animal studies, it has been proved that if you eat low calories, you lose weight, but low calorie diets also seem to extend your life span and improve your health. It was then discovered that the reason for this is that a low calorie diet can switch on 'skinny genes'.

What are skinny genes?
When you eat a low-GL diet you don’t get blood sugar spikes, so your insulin goes down. It's clear that low levels of insulin switches on your skinny genes - it's called SIRT1. When you combine this with exercise, you burn fat much faster and more effectively. Conversely, we also know high insulin raises cholesterol, blood pressure, makes cancer cells grow faster and it makes you store fat faster. The secret to weight loss for me, is everything that keeps your insulin down.

The Three Golden Rules
1. Eat no more than 40 GLs a day
2. Eat protein with carbohydrate
3. Graze don't gorge

You recommend three fast days rather than two - why?
The 5:2 diet recommends you fast two days a week but the diets which are most effective are three days a week – I’ve gone with what the science supports. The 5:2 did have a clinical trial, but the scale of weight loss doesn’t excite me so much. They were seeing 3.7 kilograms of weight loss at its highest, over three months. We were seeing weight loss of 7.5kgs.

One stone, 14lbs is 6.4kgs so one stone is either over 6kgs of 6.5kgs if you want to round to nearest half.



But is fasting actually healthy?
Intermittent fasting can be healthy provided you are not sick. A lot of people find it changes their relationship to food. A common report is that on the feast days you have an allowance of food, a lot of people find they aren’t feeling as hungry.

It also makes you think about why you eat. We don’t eat just for hunger but for other reasons, and it helps you understand the reason between eating for hunger and being upset or tired.

How much weight can people lose on your diet?
We have lots of cases of people losing, on average, one stone a month which is roughly 6.5kgs. Our record to date is one person who lost 9 stone in 10 months. We did a trial on 22 people and the trial was just on diet, and the average weight loss was 14.5 pounds in 12 weeks.

How much exercise do you have to do on the diet?
There are two types - one is aerobic exercise and the other is resistance or muscle building. The combination of the two causes the bigger weight loss and best insulin control. You have to do three days where you do an eight-minute strength routine. Then spend three days of 30 minutes aerobic exercise that gets your heart rate up. It was devised by Kate who is a brilliant personal trainer and found that her clients were getting amazing results while following my diet.

http://www.huffingtonpost.co.uk/2013/07/24/gl-diet-52-diet-weightloss-burn-fat_n_3643199.html

Take Time To Nurture Yourself

Women are often the primary nurturers. Women carry the pregnancy and breast-feed the baby. They are the epicenter of healthcare decisions for the family and are more likely to be the caregiver when a family member falls ill. They are often the limo driver, the chef and the chief financial officer of the household. And in addition to caring for kids and a partner, they are often the front line for caring and supporting parents as they age.

Does this sound familiar? If so, my question to you is this: Who is nurturing you? Who is nurturing the nurturer? Who is making sure that you are getting the time, attention and emotional support that you need and deserve?

If there isn’t a clear answer to this question, pause a moment and realize – the need is still there; the desire to be nurtured is still there; the impact of not being nurtured is still there.

So what can you do? First, realize it’s OK to have needs. Next decide who in your immediate world you can reach out to for nurturing. In some cases there may be no obvious choice to fill this role for you.

That’s OK, too. There is still you and you have a powerful position. You can allo­cate some of the time you are using to nurture others and reserve it for yourself.

Set aside some you-time for an ex­ercise or yoga class or a walk or for reading a book. Maybe it is eating lunch with a friend. Maybe it is two 15-minute meditations you do by your­self. Even talking on the phone with a woman friend can be very therapeutic.

What you do isn’t the goal. It’s taking time to restore yourself and your “self”; to focus on you and not onthem. Remember in the airplane, the person says, “In the unexpected case of an emergency and oxygen is needed, when the oxygen mask falls, place it on your head first and then place it on the head of your child.”

Every nurturer needs to be nurtured. Are you making you-time to nurture you?

http://www.care2.com/greenliving/you-time-take-time-to-nurture-yourself.html

The Habits That Make You Happy

So what habits make you happy? Try doing these on a daily basis, and see if you get the what results you get:

1. List Three Good Things. [My wife] and I started a daily evening ritual, at about 7pm each day, where we take a moment to tell each other three good things about our day. We didn’t invent this, but it serves as at least one time in your day when you focus on what you’re grateful for. This can create a mental habit of gratitude that you can use other times in your day, when you’re focused on the things you don’t like or have — when you feel this, think about something you do have, that you love. Find a way to be grateful, and you’re happier.
2. Help Someone. When we focus on ourselves, and the woeful state of our lives, we are self-centered. This shrinks the world to one little place with one little unhappy person. But what if we can expand that worldview, and expand our heart to include at least one other person? Maybe even a few others? Then we see that others are suffering too, even if that just means they’re stressed out. Then we can reach out, and do something to reduce their stress, put a smile on their face, make their lives easier. Help at least one person each day, and you’ll find your entire perspective shifted.
3. Meditate. It affects everything else. Meditate for just two minutes a day, and you’ll create a habit that will allow you to notice your thoughts throughout the rest of the day, that will help you to be more present (unhappiness comes from not being present), that will help you notice the source of anxiety and distraction. That’s a lot that can be accomplished in two minutes! Sit every morning when you wake, and just notice your body, and then your breath. Notice when your mind wanders, and gently return to your breath. You become the watcher of your mind, and you’ll learn some useful things, I promise.
4. Exercise. Everyone knows you should exercise, so I’m not going to belabor this point. But it really does make you happier, both in the moment of exercise (I’m exerting myself, I’m alive!) and throughout the rest of the day. Exercise lightly, if you’re not in the habit yet, and just for a few minutes a day to start out. Who doesn't have a few minutes a day? If you don’t, you need to loosen up your schedule a bit.

There are a number of other habits that also help: mindful eating, drinking tea, doing yoga, socializing with others. But these incorporate meditation (they’re more active forms of meditation), and exercise, and helping others, and gratitude (if you’re doing it right). So I wanted to list the most basic habits, and then you can expand to other areas.

How do you form these habits? One at a time, starting as small as possible, with some social accountability. Set these habits in motion. You’ll notice yourself becoming more present, more grateful, more other-focused. The shift that results is nothing short of a miracle.

http://www.lifehacker.com.au/2013/07/how-to-make-happiness-a-habit/

It's Not Just Older People Who Suffer Memory Loss: Stress And Multi-Tasking Means More Under 40s Are Becoming Forgetful

• 14% of men and women aged between 18 and 39 complain of poor memory.
• Researchers say modern lifestyles - such as spending time on a computer and texting - could be to blame because it prevents people focussing.
• They also advise taking greater care of general health - such as getting regular exercise and not smoking - to preserve brain power.

An increasing number of young people are suffering from poor memory, according to a new report. While memory problems are normally seen as a sign of ageing, the latest study found that 14 per cent of young men and women between 18 and 39 also complained that their memory was poor.
Now researchers leading the study say that stress and multi-tasking lifestyles could be to blame.


The new Post-It note generation: Young people complain of memory problems too.

To examine the impact of these lifestyle choices on memory throughout adult life, researchers from UCLA collaborated on a nationwide poll of more than 18,500 individuals between the ages of 18 and 99. Respondents were surveyed about both their memory and their health behaviours, including whether they smoked, how much they exercised and how healthy their diet was.

As the researchers expected, healthy eating, not smoking and exercising regularly were related to better self-perceived memory abilities for most adult groups.

Older adults (aged between 60 and 99) were more likely to report engaging in healthy behaviours than middle-aged (aged between 40 and 59) and younger adults (aged between 18 and 39), a finding that runs counter to the stereotype that aging is a time of dependence and decline. In addition to this, a higher than expected percentage of younger adults complained about their memory.Experts say stress and multi-tasking could be affecting our ability to focus and concentrate'

These findings reinforce the importance of educating young and middle-aged individuals to take greater responsibility for their health - including memory - by practicing positive lifestyle behaviours earlier in life,' said the study's first author, Dr. Gary Small, director of the UCLA Longevity Centre.

While 26 per cent of older adults and 22 per cent of middle-aged respondents reported memory issues, it was surprising to find that 14 per cent of the younger group complained about their memory too, the researchers said. 'Memory issues were to be expected in the middle-aged and older groups, but not in younger people,' Small said. 'A better understanding and recognition of mild memory symptoms earlier in life may have the potential to help all ages.'Small said that, generally, memory issues in younger people may be different from those that plague older generations.

Stress may play more of a role.

He also noted that the ubiquity of technology - including the Internet, texting and wireless devices that can result in constant multi-tasking, especially with younger people - may impact attention span, making it harder to focus and remember. Research carried out last year showed that the average age that people experience memory loss is 57, although it has been known that a declining ability to recall simple facts can start in your 30s.

An online poll found that 11 per cent of respondents said they had started to notice their memory suffering in their 40s. Six per cent had noticed it in their 30s.The survey, published to coincide with the UK's first ever online Memory Training course, also revealed that the over-50s are plagued by the fear of memory loss and many have frequent and embarrassing memory lapses.

Examples included leaving the house without putting on socks, forgetting how to spell common words like 'hour' and even struggling to remember their own name when introducing themselves at a business meeting.

The research, also revealed that half of over-50s have been embarrassed about forgetting simple things. Other people’s names came top of the list at 37 per cent, followed by keys and glasses at 19 per cent. More unusual examples included not remembering the word for ‘apple’, how to spell ‘hour’ and names of colours. Some people even admitted to leaving loved ones behind in shops. 

http://www.dailymail.co.uk/health/article-2333789/Brain-fog-Not-just-old-folks-New-research-shows-seven-youngsters-memory-problems-too.html?ico=health%5Eheadlines

Exercise Is Protective Against Breast Cancer By Affecting Estrogen Metabolism

Exercise may lower a woman's risk of breast cancer by affecting the way her body breaks down estrogen, according to a new study in the journal Cancer Epidemiology, Biomarkers & Prevention.






Researchers from the University of Minnesota said that observational studies have long shown associations between lowered breast cancer risk and increased exercise, but we had little information as to why this may be the case. 

"Ours is the first study to show that aerobic exercise influences the way our bodies break down estrogens to produce more of the 'good' metabolites that lower breast cancer risk," study researcher Mindy S. Kurzer, Ph.D., a professor in the university's food science and nutrition department, said in a statement.

The study included 391 healthy premenopausal women who led sedentary lifestyles; 179 of them were put in a control group where they just kept living a sedentary lifestyle, while 212 were placed in an exercise group where they did 30 minutes of aerobic exercises (moderate to vigorous level, such as running on a treadmill or using the elliptical machine) five days a week for four months. Of all the women in the study, 78 percent of those from the exercise group and 86 percent of those from the control group completed the study.

Researchers took urine samples of the women for three days before the study began, in order to measure three estrogens and their metabolites (the product that remains after the estrogens are broken down). Researchers knew beforehand that a particular ratio of one kind of estrogen metabolite with another is linked with having a lower risk of breast cancer.

Indeed, researchers found that the women who were assigned to the exercise group experienced an increase in this protective estrogen metabolite ratio, while the ratio didn't change at all for those who remained sedentary.

ABC News previously reported on research published last year showing links between exercise and breast cancer risk; the news organization noted that the association may be because exercise decreases weight, and there is a lot of estrogen that arises from fat tissue. For more on that research, click over to ABC News.

http://www.huffingtonpost.com/2013/05/10/exercise-breast-cancer-estrogen-metabolism_n_3231134.html?utm_hp_ref=healthy-living#slide=806434

Want Your Memory To Stay Sharp In Old Age? Eat Less Red Meat And More Oily Fish

A diet high in omega-3 fatty acids can help preserve memory and thinking abilities. A Mediterranean diet low in red meat and dairy food and high in omega-3 fatty acids can help preserve memory and thinking abilities, say researchers.

Scientists in the U.S. studied the diets of 17,478 people with an average age of 64.Participants were given tests that measured mental ability over an average of four years. During the course of the study, seven per cent developed memory and thinking deficits. The study found people who more closely followed a Mediterranean diet had a 19 per cent reduced risk of mental impairment.
A key element of the Mediterranean diet is omega-3 fatty acids, found in oily fish, flax seed, walnuts and pulses, which are known to benefit the brain and nervous system. The diet typically also contains high levels of fresh fruit and vegetables and low levels of saturated fat.

The findings are published in the latest issue of the journal Neurology. Lead researcher Dr Georgios Tsivgoulis, from the universities of Alabama in the US and Athens in Greece, said: 'Since there are no definitive treatments for most dementing illnesses, modifiable activities, such as diet, that may delay the onset of symptoms of dementia are very important. 

'Diet is an important modifiable activity that could help in preserving cognitive functioning in late life. However, it is only one of several important lifestyle activities that might play a role in late-life mental functioning. Exercise, avoiding obesity, not smoking cigarettes and taking medications for conditions like diabetes and hypertension are also important.'

Other recent research found that eating a Mediterranean-style diet can cut heart attacks, strokes and death rates in people at high risk of heart disease by as much as a third.



Other recent research found that a Mediterranean diet could be as good as statins at cutting the risk of heart disease. Changing the balance of foods in a diet can lessen the risk even before heart-related illness strikes, according to a major clinical trial.

Previous studies have compared the effects of the diet on people after they have suffered a heart attack or stroke – with many showing improved heart health.

But this research, published online by the New England Journal of Medicine, was the first to rigorously test the effects on a high-risk group.

In fact, the study of around 7,500 people was halted early, after almost five years, because the results were so clear it would have been unethical not to recommend the diet to all those taking part.

http://www.dailymail.co.uk/health/article-2316733/Want-memory-stay-sharp-old-age-Eat-red-meat-oily-fish.html