The Partnership of Diet and Exercise

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My philosophy is that diet is the single most important factor in reaching good health. I believe food has the power to affect all aspects of physical as well as mental and emotional wellness. That being said, I am often asked about my take on exercise and fitness and where that fits in a healthy lifestyle. Some people claim that with enough exercise, the proper diet is not necessary. Many athletes consume a wealth of processed, chemically-ridden sports drinks and supplements to “improve performance,” or insist on a high protein, meat-based diet for muscle recovery. I’d like to address a few of these issues and also talk about what I believe is an adequate amount of physical activity to maintain good health.

How Much Exercise is Enough?
I think it’s very important to emphasize an active lifestyle. This doesn’t necessarily mean setting aside hours to spend at the gym each day. Making time to use your body on daily basis has enormous immediate benefits. It invigorates you, it keeps your metabolism happily spinning, and it undoubtedly improves your mood. If you’re looking to lose weight, you’ll certainly benefit from a setting a clear routine (more on that below). If you’re simply looking to maintain your weight or improve your physical health, start by finding easy ways to be active each day. Opt to walk or bike to any destination that’s close enough. If nice out, enjoy the weather and go for a leisurely jog. Find some simple home exercises that don’t require equipment (push-ups, crunches, lunges, and stretching) and make time to do them each day. Even a shopping trip will get you on your feet for a few hours!

Which Types of Exercise are the Most Beneficial?
I cannot stress enough the importance of variety. Our bodies are programmed to be as efficient as possible. When we work out the same way every day, like plugging along on the elliptical trainer for half an hour, our body learns to burn less calories in the process. By changing your work out every day, your body stays challenged. You also ensure that you’re working different muscle groups in different ways. If you always work out the same way, you are inevitably neglecting certain muscles or motions. If you have a gym membership, alternate between the elliptical trainer, stairmaster, treadmill, and stationary bike. Try interval training, an extremely effective way to burn more calories and improve your cardiovascular health. Simply alternate between going at an easy pace, a challenging pace, and your maximum pace. By switching between these “intervals,” your heart works much harder and your body stays challenged. Outdoor jogging is significantly different from running on a machine and is worth incorporating into your exercise routine for variety. Just be sure you have good, stable footwear and start slowly. Also, don’t neglect strength training. Strengthening your muscles improves your overall fitness level and speeds up your metabolism. Many muscles can be trained at home without any equipment. A quick google search can give you easy, at home exercises for your abs, arms, chest, glutes, and legs. Remember to always use proper form when doing strength training exercises. Without good form you drastically decrease the effectiveness of the exercise and risk injury.

How Does Diet Affect Exercise?
We all know someone who is very diligent about working out, yet they remain overweight and seemingly unhealthy. As I mentioned, I believe strongly that diet has a much greater affect on weight loss and health than exercise. That being said, the benefits of exercise should not be overlooked, and a healthy diet can make exercise yield better results and be executed with greater ease. Food is our fuel; without quality fuel in our bodies, they cannot perform. If your diet is rich in processed foods, sugar, and conventionally-raised meat, your body will not be nearly as energized as someone with a diet abundant in vegetables and natural, whole foods. If you keep processed foods and simple carbohydrates out of your diet, you will naturally have more energy, making your workouts more effective and less torturous. There is a misconception that we must load up on carbohydrates before exercise. If you’re choosing simple, refined carbohydrates like white bread, you are choosing a nutrient-deficient food. Even if simple carbs offer a quick burst of energy, they are not improving your overall health. The most important “food” to consume before and after a workout is not a food at all; it’s water. Keeping your body hydrated is of the utmost importance. Another misconception is the necessity of protein. Muscles are built from healthy blood. Healthy blood is made from alkalizing foods, namely green vegetables. Why do you think Popeye ate spinach?

Don’t I Need Protein and Sports Drinks and Supplements?
Let go of the conventional ideas about nutrition, even in regard to fitness. In order for your body to repair and rebuild your muscles after exercise, it needs a consistent supply of nutrients. If you’re eating a diet based around vegetables, you are meeting nearly all your nutritional requirements. You can make sure you’re taking in adequate healthy fat by including raw nuts, seeds, oils, and avocado in your diet regularly. Adequate protein can be obtained by incorporating organic eggs, organic grass-fed or raw/unpasteurized dairy, and organic grass-fed meat. With all of these as the foundation for your diet, there is no need for fitness supplements or sugar-laden sports drinks. These are just products covered in marketing and false claims. No chemical concoction can fuel your body like real, pure food. In the past year, I’ve taken to fitness as somewhat of a hobby. I work out, on average, one hour a day, six days a week. I incorporate both cardiovascular workouts and strength training. I eat a diet of mostly raw vegetables, nuts, and seeds. I don’t consume what most people would consider “enough” protein, and I certainly don’t look malnourished (that’s me in the picture at the top of this post).

I hope this gives you some things to remember when considering an exercise routine. If you are looking to add more fitness to your life, or you’re already an avid exerciser, I’d like to point you over to Stay Well, a health and fitness blog that gives great unconventional workout advice with a strong emphasis on natural health and well-being.

As always, thanks for reading.

-Emily

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How to Wear Your Hair by Morgan Brooke Gantt

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Xlibris Ever wondered why a certain hairstyle looked fabulous on a celebrity or your best friend — and awful on you?

The shape of your face is the single most important factor in choosing a hairstyle.

Finally a practical guide to assist women everywhere to measure and identify the shape of their face, giving them guidelines to choose the right hairstyle for the rest of their life.

Gantt provides the reader with the knowledge only before offered in cosmetology books and special articles. She stresses that once you’ve identified your face shape and understand the basic guidelines and tips in choosing your hairstyle, a partnership with your stylist is paramount — and for the first time for most women How to Wear Your Hair has provided the information to have that understanding.

Women and girls everywhere have spent years looking through magazines or watching television to choose a hairstyle only to be disappointed and humiliated with the outcome when they chose the wrong cut and style.

Read along as Gantt provides you with styles and tips for each of the basic face shapes — gain the knowledge to work with your stylist — and choose the perfect style to know How to Wear Your Hair with confidence for years to come!

How to Wear Your Hair * by Morgan Brooke Gantt
Publication Date: June 11, 2009
Trade Paperback; $41.99; 84 pages; 978-1-4363-9178-8
Cloth Hardback; $51.99; 84 pages; 978-1-4363-9179-5

To request a complimentary paperback review copy, contact the publisher at (888) 795-4274 x. 7479. Tear sheets may be sent by regular or electronic mail to Marketing Services. To purchase copies of the book for resale, please fax Xlibris at (610) 915-0294 or call (888) 795-4274 x. 7876.

For more information, contact Xlibris at (888) 795-4274 or on the web at www.Xlibris.com.

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Vitamin D Through Diet and Supplements

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National Council Skin Cancer Prevention To help the general public better understand the relationship between vitamin D and the sun, the National Council on Skin Cancer Prevention has issued a position statement on vitamin D, sun protection and skin cancer prevention. The Council recommends that vitamin D be obtained from a combination of dietary sources and supplements (See Also: Dietary Supplements Recommended by Dermatologists for Healthy Skin)and not through intentional exposure to ultraviolet (UV) radiation.

“For those who are concerned about vitamin D insufficiency, diet and vitamin D supplementation are the most appropriate methods to obtain adequate vitamin D - it is not appropriate to seek exposure to ultraviolet radiation,” says dermatologist Henry Lim, MD, FAAD, Council co-chair and chairman of dermatology at Henry Ford Hospital, Detroit, MI.

UV radiation, a known carcinogen, can cause a range of health problems, including skin cancer, cataracts, premature aging, and immune suppression. With more than one million skin cancers diagnosed annually, skin cancer is the most common form of cancer in the United States. Each year, there are more new cases of skin cancer than the combined number of new cases of breast, prostate, lung and colon cancer.

While UVB radiation is one source of vitamin D, the benefits of exposure to UVB radiation cannot be separated from its harmful effects. For this reason, the safest way to obtain adequate vitamin D is through a combination of diet and vitamin D supplements.

According to the latest version of the U.S. Departments of Agriculture and Health and Human Services’ Dietary Guidelines for Americans 2005, adults with limited sun exposure (e.g., the housebound population) should ingest extra vitamin D from vitamin D-fortified foods and/or supplements. For this group of individuals, an intake of 1000 international units (IUs) of vitamin D per day for adults is recommended. For children under 18 years of age, including infants, the American Academy of Pediatrics recommends 400 IU of vitamin D per day.

Because sufficient vitamin D can be acquired through diet and vitamin supplements, the Council recommends that adults and children practice comprehensive sun-protection behaviors and avoid intentional exposure to natural sunlight and artificial UV radiation (tanning beds) as a means to obtain vitamin D.

Practicing a comprehensive sun-protection regimen to avoid the risk of skin cancer is essential. The National Council’s prevention guidelines include: seeking the shade between 10 am and 4 pm, generously applying sunscreen with a sun protection factor (SPF) of 15 or higher, and wearing sun-protective clothing, including wide brimmed hats and UV-protective sunglasses. For the full guidelines and the position statement, visit www.skincancerprevention.org . For a list of vitamin D sources in a typical diet, visit the National Institutes of Health Office of Dietary Supplements website: http://ods.od.nih.gov/factsheets/vitamind.asp.

The National Council on Skin Cancer Prevention is the united voice of 45 organizations, associations, and agencies dedicated to reducing skin cancer morbidity and mortality in the United States. The National Council members represent some of the nation’s premier researchers, clinicians and advocates for melanoma and skin cancer prevention. To learn more about the National Council, visit: www.skincancerprevention.org.

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Mission Skincare Active-Beauty with Serena Williams

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Fashionista, beauty junkie, philanthropist and one of the world’s best athletes … Fresh off of winning the Wimbledon women’s tennis title, Serena Williams announces a new venture off the court — Mission Skincare Active Beauty: Featuring Serena Williams. This new line will be available exclusively on HSN, and following its introduction will be available at select retail locations. The launch of this new active skincare line follows the highly successful debut of Serena Williams Signature Statement, a stylish new collection of fashions, accessories and jewelry that quickly sold out during its debut on HSN in early May.

“Whether on the court, on the red carpet or with family and friends, I don’t have a second to waste! That’s why I was so excited to help create a beauty line developed specifically for the active woman of today. I tried it, I put it to the test, and the results were immediate and amazing!” said Serena Williams.

“We are thrilled to have Serena Williams and Mission Skincare Active-Beauty as partners with HSN,” said Mindy Grossman, Chief Executive Officer of HSN, Inc. “Serena is a modern day icon who understands the skincare demands of busy, beauty-conscious women and we are excited she has chosen HSN to once again bring her latest venture to market.”

See Serena Live!

On July 23(rd) at 10 a.m. and 8 p.m. and July 24(th) at 8 a.m. and 7 p.m. (all times Eastern), Serena will be debuting Mission Skincare Active-Beauty live on HSN for its exclusive worldwide launch.

The Collection:

The collection features five products engineered to offer proven solutions for the demanding, active lifestyle of today’s woman. When working with Mission Skincare’s esteemed board of dermatologists and researchers, Serena had one agenda in mind — to create products that not only feel luxurious and pampering, but also perform efficiently. The result is innovative formulas that are multi-purpose, fast-acting, cruelty-free and clinically tested. Each product also features Mission Skincare’s proprietary M-10 Complex, a blend of six vitamins and four antioxidants to renew and protect skin.

The signature beauty solution Serena formulated works in just 90 seconds: Oxygen-Active Daily Facial Cleanser. A triple threat, this unique product is a cleanser, makeup remover and hydrating toner in one. Just apply, let the foam do its work and then wipe off. No water required. The result? Skin that appears younger and healthier looking. The line also includes the following all-star products: Honey Sugar Body Scrub, Honey Sugar Restorative Body Butter, Pomegranate Lip Balmer SPF 15 and Pink Lemonade Lip Balmer SPF 15. Prices range from $3.99 to $39.99.

Contest:

She Can Do It in 90 Seconds … Can You? To further support the launch of her signature product and appearance on HSN, Serena is hosting a viral contest with the tagline “Serena Does it in 90 Seconds”. Via Serena’s personal Twitter messages, Facebook updates and eBlasts, Serena fans will be directed to www.SerenasMISSION.com where they can enter for a chance to win the grand prize package to meet her in person and receive two VIP tickets to an upcoming tournament. Other prizes include $1,000 gift pack of “Serena’s Favorite Things” and an autographed tennis racket. Participants enter by submitting the best and most innovative answer to the following question: Of your personal and beauty routines, what do you wish you could do in 90 seconds? The contest kicks off July 8(th) and concludes July 21(st).

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Vitamin D Update from American Academy of Dermatology

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The American Academy of Dermatology (Academy) recently issued an updated position statement on vitamin D after an updated review of the increasing body of scientific literature on this vitamin and its importance for optimal health.

The Academy continues to recommend that the public obtain vitamin D from nutritional sources and dietary supplements, and not from unprotected exposure to ultraviolet (UV) radiation from the sun or indoor tanning devices, as UV radiation is a known risk factor for the development of skin cancer.

The Academy’s position statement on vitamin D now also states that individuals who regularly and properly practice sun protection, such as the daily use of sunscreen on exposed skin or the wearing of sun protective clothing, may be at risk for vitamin D insufficiency. A higher dose of vitamin D may be necessary for these individuals and others with known risk factors for vitamin D insufficiency, such as those with dark skin, the elderly, photosensitive individuals, people with limited sun exposure, obese individuals or those with fat malabsorption. Therefore, the Academy encourages those with concerns about their levels of vitamin D to discuss options for obtaining sufficient dietary or supplementary sources of vitamin D with their physician.

“The vitamin D position statement supports the Academy’s long-held conviction on safe ways to get this important vitamin - through a healthy diet which incorporates foods naturally rich in vitamin D, vitamin D-fortified foods and beverages, and vitamin D supplements,” stated dermatologist David M. Pariser, MD, FAAD, president of the American Academy of Dermatology. “The updated recommendation for individuals who practice daily sun protection acknowledges that while protecting the skin from the damaging rays of the sun is important, so is maintaining adequate vitamin D levels. Concern about vitamin D should not lead people to forego sun protection, but rather prompt a conversation with their physician about how to ensure adequate and safe vitamin D intake while guarding against skin cancer .”

The Academy’s new position statement notes that the National Academy of Sciences Institute of Medicine guidelines for vitamin D are the standard reference for advising patients on proper minimum intake levels. The currently recommended adequate intake levels established by the Institute of Medicine may be revised upward due to evolving research on the increasing clinical benefit of vitamin D. The statement also notes that the U.S. Department of Agriculture (USDA) Dietary Guidelines discuss a daily total dose of 1,000 IU (International Units) of vitamin D for supplementation of those at-risk for vitamin D insufficiency.

The Academy’s new position statement also asserts that there is no scientifically proven, safe threshold of sun or indoor tanning device exposure that allows for maximum vitamin D synthesis in the skin without increasing the risk of skin cancer. Also, while numerous studies suggest an association between low levels of vitamin D and an increased risk of certain types of cancers and diseases, the Academy emphasizes that the causal relationship of vitamin D to these disease outcomes has yet to be demonstrated with clinical trials.

“It is well documented in the medical literature that unprotected exposure to UV radiation from natural sunlight or indoor tanning devices causes skin damage. There is no current research available that provides a safe limit for sun exposure to maximize vitamin D production that does not put the individuals health at risk for developing skin cancer,” stated Dr. Pariser. “In addition, contrary to some reported information about vitamin D and the prevention of certain cancers and diseases - other than for bone health, we simply need more clinical data to determine what role, if any, vitamin D plays in these conditions.”

The Academy continues to recommend that individuals protect themselves from UV exposure when outdoors, such as seeking shade whenever possible, wearing sunscreen and covering up with a wide-brimmed hat, long sleeves, pants and sunglasses. Also, the Academy urges the public to avoid tanning beds.

For more information about skin cancer, please visit the SkinCancerNet section on www.skincarephysicians.com, a Web site developed by dermatologists that provides the public with up-to-date information on the treatment and management of disorders of the skin, hair and nails.

Headquartered in Schaumburg, Ill., the American Academy of Dermatology (Academy), founded in 1938, is the largest, most influential, and most representative of all dermatologic associations. With a membership of more than 16,000 physicians worldwide, the Academy is committed to: advancing the diagnosis and medical, surgical and cosmetic treatment of the skin, hair and nails; advocating high standards in clinical practice, education, and research in dermatology; and supporting and enhancing patient care for a lifetime of healthier skin, hair and nails. For more information, contact the Academy at 1-888-462-DERM (3376) or www.aad.org.

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