Fat Can Be Healthy

With all stories of the evils of tat, one might come to the conclusion that all fats will slowly but undeniably kill you.  Now, the rest of the facts from my favorite publication Men's Health.

Here's a short list of healthy fats:

Does Your Heart Good

Olive Oil - great source of monounsaturated which manages cholesterol levels.  Canola oil carries many of the same wonderful qualities but has an added benefit of enduring a high cooking temperature that makes frying with canola oil preferable.

Walnuts - Yes, the bag shouts loudly that every walnut morsel will carry significant fat content.  But do not be mislead.  Eat as many as you want.  This fat has been rumored to reverse brain aging and certainly has many other beneficial qualities.

Sunflower seeds - Sprinkle a little salt on roasted seeds and you will never remember potato chips.  Sprinkle on oatmeal for a healthy smoothie capable of providing a refreshing snack that is both tasty and full of healthy fats.

Avocados - rich in omega-3s, B vitamins and beta-sitasterol.  As Men's Health says "It's that rare fruit that is heart-healthy and fends off prostate cancer.

Global Seeker Endorsement: Eat This Not This

There's good food out there if you know where to look.

If you know young adults on their own for first time making food choices that will define their attitudes for years to come.  If you know anyone becoming interested in food nutrition for the first time. The book Eat This Not That by David Zinczenko is a must read.  It should be prominently placed where all can read and reference frequently.  It's not a cook book.  It a reference guide that helps you make good nutiritional choices when eating out.  Overtime the reader begins to understand that chicken is better than pork (normally) and baked/grilled/boiled is much more preferable than fried or basted in a "creamy sauce".  For example: They will better understand why Subway is preferable over Quinzos.

It's now in it's 11th edition. A must read for all who's not yet ready to cook at home on a regular basis but desire getting up from a meal and literally feel your arteries start to shut down..

Top 10 Reasons the Houston Astro Season is Too Long

OK. It's been a nightmare.  A train wreck in slow motion.  To pull for a bad sports team is bad enough.  But to pull for one who plays so often and plays for almost 9 months is simply cruel and unusual punishment.  So while I and thousands .... hundreds .... a few Houston Astro fans are stuck in this purgatory, we contemplate why the Astro Season is too long.

10.  It keeps preempting my favorite UIL replays of 7-man football championship.
9.    It's a bad reflection on the City of Houston and it's fine citizens.
8.    They cost us a space shuttle museum.
7.    It's depressing the Dow.
6.    They're distracting our public servants trying to debate the debt ceiling.
5.    It's killing downtown energy, vibe, hipness.
4.   With each new loss, the Rain Gods punish us more.
3.   It failed to make us forget about the NFL debacle.
2.   The memory of a hundred losses will last in infamy.
1.   It's forcing me outside to jog, walk .... EXERCISE!

And the Survey Says ....

As businesses not only expand into global markets but more and more utilize a global workforce the strains on conventional communication tools and devices are obvious everywhere.  All great international communications are considering how to effectively utilize the new array of digital media - facebook, You tube, tweeter, blogs, text messaging, apps for smartphones, etc.  Just as the breath and depth of information itself is not lacking neither or the choices to deliver this data. 

So in considering the array of communication devices/tools currently available at your workplace, is there a place for a blog as a means of communication for a global organization?

Please respond to the following three questions:

1.  If a blog was developed with general information specific to this department how often would you access it? A. once a week B. once a month C. probably never

2. Given the confidentiality of business info would a blog still be worthwhile if the information was focused more on organizational changes, promotions, awards, community service events, etc.? A. Yes B. No C. Not sure
3. Would you prefer we considered facebook as our primary digital media? A Yes B. No C. Something else
For you to respond to the survey follow these easy steps:
A. At bottom of post there is a text box that's titled: "Post A Comment".  This is where you provide your responses in the form: question# - Letter matching your response such as 1 - A, or 2 - C or 3 - B
B. At bottom of this text box select drop down menu options and select "anonymous".  That way there is absolutely no way I will know the source of the comments.
C. Click on "Post Comment" and you're done.

Feel free to review the other post on this blog including those in the archives located on the right hand side.

From the folks at one of my favorite and most trused websites, WebTV

Understanding Trans Fats

Trans fats seemed like such a good thing once, enhancing the flavor, texture, and shelf life of many processed foods -- from cookies to frozen pizza. Unfortunately, they come with a health risk.

Trans fatty foods tantalize your taste buds, then travel through your digestive system to your arteries, where they turn to sludge.  Small amounts of trans fats occur naturally in beef, lamb, and full-fat dairy products. But most come from processing liquid vegetable oil to become solid fat.

Recommended Limits of Trans Fats

Like saturated fats, trans fats raise LDL "bad" cholesterol and increase the risk of heart disease. But unlike saturated fats, trans fats lower HDL "good" cholesterol and may do more damage, says the American Heart Association (AHA). The AHA advises limiting saturated fat consumption to less than 7% of daily calories and trans fat consumption to less than 1%. Given that a gram of fat has 9 calories, the following are the recommended trans fat limits based on calorie intake:

Total calories 1% of total calories = Trans fat limit

2,000 20 About 2 grams
1,500 15 About 1.5 grams
1,200 12 Slightly more than 1 gram
Trans Fats and Foods to Watch Out For

The FDA label ruling and consumer awareness of the dangers of trans fats have led many food manufacturers to reformulate products to reduce or eliminate trans fats. Today you can buy cookies and soft-spread margarine with zero trans fats. But trans fats still exist in some products. Carefully read nutrition labels on foods in these categories. Chose brands that don't use trans fats and are low in saturated fat in these products:

cookies, crackers, cakes, muffins, pie crusts, pizza dough, and breads such as hamburger buns
some stick margarine and vegetable shortening
pre-mixed cake mixes, pancake mixes, and chocolate drink mixes
fried foods, including donuts, French fries, chicken nuggets, and hard taco shells
snack foods, including chips, candy, and packaged or microwave popcorn
frozen dinners

The Meaning of Zero Trans Fat

Reach for the product whose label shouts "0 Trans Fats!" and what do you get? Maybe some trans fats. That's because the FDA allows that label on anything with 0.5 grams of trans fat per serving.


As a result, keep in mind this advice:

1. Even if you're a conscientious shopper, it's easy to ingest a significant amount of trans fats without knowing it. A bowl of "trans-fat-free" cereal (that actually contains half a gram) plus a slice of birthday cake at the office and some microwave popcorn in the evening add up quickly.

2. Get in the habit of reading nutrition labels, the ones headed "Nutrition Facts." Look at all the fats listed there. Keep in mind that saturated fat is also unhealthy. If the label lists Trans Fat as 0 g, look at the Ingredients List for the words "partially hydrogenated." Any oil that is partially hydrogenated is a trans fat. So a single serving of cookies could have as much as a half gram of trans fat and be labeled "0 TransFats." Be aware, too, that often a "single serving" is often less than an average person would eat.

Bottom line: When choosing foods with "0 grams trans fats," evaluate the total fat content including the amount of saturated fat. Choose foods that have the least amount of saturated fat and that use healthy fats such as canola oil in the product.

Here are some examples from the Nutrition Facts on food labels: 

Food Trans fats in a single serving

Cake mix 0.5 g

Frozen chicken and noodles 0.5 g

Blueberry muffin mix 1.5 g

Refrigerated crescent rolls 1.5 g

Stick margarine (1T) 1.5 g

Frozen beef pot pie 2 g

Microwave popcorn 6 g

The following are some examples of foods that list 0 g trans fats but contain partially hydrogenated oils, such as soybean or cottonseed oil:

Corn muffin mix

Pizza

Stoned wheat thin crackers

Cookies, including some cartoon-licensed brands

The Costs of Trans Fat-Free Products

Budget-conscious shoppers might be tempted to buy the cheapest brand of pastry, pot pie, or microwave popcorn. But don't make that decision at the expense of nutrition. Reformulating foods to reduce or eliminate trans fats costs manufacturers money. Some "0 trans fats" foods may cost more, although not all do. Again, be sure to read the nutrition label carefully so you know if you're buying a healthier version of the snack, cookie, cracker, or cake.

There's also concern that some food processors will remove trans fats only to substitute low-cost saturated fats -- another contributor to heart disease. But a 2006 marketplace survey published in the Journal of the American Dietetic Association showed that had not occurred except in one category: microwave popcorn.

What is a Normal Pulse?

Question:  What's a normal resting heart rate?
Answer:  Mayo Clinic/ Edward R. Laskowski, M.D.

For an adult, a normal resting heart rate ranges from 60 to 100 beats a minute. For a well-trained athlete, a normal resting heart rate may be closer to 40 beats a minute. For healthy adults, a lower heart rate at rest generally implies more efficient heart function and better cardiovascular fitness.

To measure your heart rate, simply check your pulse. With your palm facing upward, place two fingers on the thumb side of your wrist — or place your index and third fingers on your neck to the side of your windpipe. When you feel your pulse, count the number of beats in 10 seconds. Time yourself with a timer or the second hand on a clock or watch. Multiply this number by 6 to determine how many times your heart beats in one minute.

Keep in mind that many factors can influence heart rate, including:
■Activity level
■Fitness level
■Air temperature
■Body position (standing up or lying down, for example)
■Emotions
■Body size
■Medication use

Although there's a wide range of normal, an unusually high or low heart rate may indicate an underlying problem. Consult your doctor if your resting heart rate is consistently above 100 beats a minute (tachycardia) or below 60 beats a minute (bradycardia) — especially if you have other signs or symptoms, such as fainting, dizziness or shortness of breath.

Best Public Golf Courses in Houston, Texas

Spring is here and you're ready to hit some balls.  The driving range is boring so the call of championship golf is primed and ready.  Houston is a big place with many golf course choices.  Of course, for a $35,000 initiation fee and a few hundred bucks a month you can play those wonderful private courses.  But for the rest of us, our adjunct advisory panel at 1stopforgolf  http://www.1stopforgolf.com/  and http://www.visithouston.com/  amongh others provides the following recommendations.

Redstone Golf Club (Humble, Texas) The Tournament Course at Redstone, designed by Rees Jones and David Toms is currently one of only 11 public courses across the country that hosts a PGA TOUR event... The Shell Houston Open is currently being played their right now. 18-hole public, 18-hole private. Green Fees: $125-$175

Black Horse Golf Club (Cypress, NE Houston) offers golfers 36 holes and has been ranked in the top ten of America's top 100 courses for under $100.  Green Fees: $40-$120

Wildcat Golf Club (South of Houston, Hwys 90 and 288) Home to two championship courses, Wildcat Golf Club is something of an oasis with its rolling fairways and terrific views of the Houston skyline and Reliant Park in the distance. Green Fees: $40-$75

Memorial Park Golf Course (Galleria/West Houston) 6001 Memorial Drive, Houston, Texas 77007 - 713-862-4033 Through the years, Memorial Park Golf Course has hosted many famous golfers such as Babe Didrikson Zaharias, Jack Nicklaus and Arnold Palmer. It was also the home of the Houston Open from 1951 to 1963... The design is fairly straight-forward, while the course uses the ancient trees and its length as defensesMemorial Park Golf Course is known as one of the best municipal courses in the nation and is visited by more than 60,000 patrons each year. 18-hole (Public) Green Fees: $25-$50

The Woodlands Resort (The Woodland, N of Houston)The Woodlands resort offers up two very good golf courses, Panther Trail and The Oaks both characterized by tree lined fairways and subtle elevation changes.Green Fees: $70-$130

Cypresswood Golf Club (Spring, NE Houston) 21602 Cypresswood Drive, Spring, Texas 77373 - 281-821-6300 http://www.cypresswood.com/ Situated on over 800 acres of rolling, heavily wooded terrain along the confluence of Spring and Cypress creeks, this 54-hole golf facility offers three unique golf experiences... Cypresswood Golf Club's Cypress, Creek, and Tradition courses were voted "Best Places to Play" by Golf Digest 2002-2005. 54-hole (Public/Private) Green Fees: $35-$70

Houston National Golf Club (Northwest Houston) No matter what your level of play, the Houston National Golf Club will seek to enhance your enjoyment of the game..Houston National boasts the highest U.S.G.A. course rating in the greater Houston area. 27-hole (Public) Green Fees: $59-$69

 Timber Creek Golf Club   (Friendswood, SE Houston) is a 27-hole golf facility that was literally carved out of Oak and Pine trees. One million cubic yards of dirt were moved in to create the rolling look found in South Carolina.

Meadowbrook Farms Golf Club (Katy, Texas) - off Fry Rd., Katy, Texas 281-693-4653 - A very good links course that has plenty of character. Some holes are distinctively links, while others meander through heavy brush...Locally considered the top golf course in the Houston area, Meadowbrook Farms was designed by the legendary Australian Greg Norman and opened in 1999. 18-hole (Public/Private)  This masterfully designed Greg Norman golf course is characterized by it's sod-wall bunkers with white sand that surround greens that are generous, subtle and approachable. Advance reservations of 30 days required: Green Fees: $60-$80

Old Orchard Golf Club - 13134 FM 1464, Richmond, Texas 77469 - 281-277-3300 - http://www.oldorchardgolf.com/ - Old Orchard is truly a treat to play. You feel like you are actually playing in a pecan orchard. It is built on the former site of the Lazy C Ranch, which was at one time one of the finest quarter horse ranches in the world. The layout is superb, and the three nines have distinctly different feels. The course also changes with the seasons, since the pecan trees lose their leaves in the winter. Green Fees: $40-$60

Senna Plantation - A player's course. The layout is superb and requires plenty of shotmaking. The greens are undulated and tiered, and the course can play very difficult depending on the pin placements. The course is unusually picturesque for the Houston area, as it winds through trees and marshland. For the price, Sienna Plantation is the best public course in Houston.  Green Fees: $55-$75

Some other notables for their novelty and/or costs:
 

Tour 18 (Humble, Texas) 3102 FM 1960 East, Humble, Texas 77338 - 281-540-1818 replicates famous holes. No, the condition of the course isn't the plushest in the area -- and suburban Humble hasn't come up with the crashing ocean waves over rocky coastline of Pebble Beach. But there's ample accuracy of design, whether it's the Blue Monster of Doral, or the challenges of Shinnecock Hills, Oakmont, Harbour Town (the course lost its signature lighthouse replica in litigation) or even Colonial. Augusta's Amen Corner is the most exquisite offering -- the ghost of Arnie can almost be detected, advising through the hush of the lush pine roughs. Green Fees: $60-$110

Augusta Pines, Spring, NE Houston) characterized by small, undulating greens and plenty of water, offers a solid test on heaving land framed by tall pines.


Woodforest - Carved through the majestic pines and towering oaks of Northwest Houston. Strategically placed bunkers and trickling Fish Creek meander through the course making shot selection essential. Experience the course designed by the PGA’s own Steve Elkington.

Wortham Park  (East of Houston) 7000 Capitol, Houston, Texas 77281 - 713-921-3227 - Gus Wortham provides challenges not regularly found in Houston. Elevated tees and uphill carries to greens make you use all your clubs. 18-hole (Public)

Hermann Park - (South of Houston, Near Rice) 713-526-0077 The Hermann Park Golf Course is located on 407 acres of Houston's loveliest gardens, parks, and public spaces. 18-hole (Public) Green Fees: $20-$30 

 Brock Park - (NE of Houston) 8201 John Ralston Rd., Houston, Texas 77044 - 281-456-1350 Although this inexpensive city course is seldom in good shape, it does have more hills and undulations than most Houston courses, so it provides a different sort of challengeThe tree-lined course plays to 6427 yards, and the elevation changes are unlike most courses in the area. Brock Park is quietly tucked into the northeast area of Houston, far from the noise, but less than 20 minutes from downtown. 18-hole (Public) Green Fees: $10-$15

Improve Your Diet

The folks at Mens Health Magazine have great tips on improving the effectiveness of what you eat if the intent is to loose weight the lasting and healthy way:

Upgrade Your Diet

Your food choices should consist of lean protein, whole grains and good fat.  Too vague, need more specifics?  Ok, print this out for future reference:

1. Don't skip breakfast!  Studies have shown that this habit tends to lead to weight GAIN. Those who eat eggs for breakfast lose 65 pct more weight than those who don't according to the International Journal of Obesity.  Organic omega-3 eggs preferred.

2.  Peanuts reduce glycemic response to a meal giving you a feeling of fullness according to a study by the American College of Nutrition.  Try organic if possible due to the high levels of pesticide found in the product.

3.  Eat low fat yogurt.  In a study by the Journal of the American Dietetic Association helps you eat less and stay full longer.

4. Eat whole grains like oats.  Oatmeal is 100% oats and tasty mighty fine.  Quaker Old-Fashioned Oats is a good choice.  Sourdough causes the least blood spike than all other breads.  Baker's Bread seven-grain is a wise choice.

5.  Enjoy your fruits. Blueberries are rich in antioxidants.  Dried plums (prunes) help fight hardening of the arteries.  Oranges provide 130 percent of your daily vitamin C requirements.  Bananas are packed with potassium which helps reduce high blood pressure and stroke.

6. Eat your veggies.  So the food pyramid is right.  Spinach does help build Popeye muscles.  An added bonus is that its high in fiber and protects against heart disease.  Asparagus has been found to destroy cancer cells.

7. Some fats are good.  Olive and canola oils are high in fat. But it's monounsaturated and that the "good" fat.  Walnuts, sunflower seeds and pumpkin seeds  is high in fiber, good fat and besides they make a delicious snake.

8. Drinking heavily might not be bad.  Green tea is considered the first choice of nutritionist.  It's considered good for your heart, brain functions and fights cancer.  Add a squeeze of lemon and table spoon of honey and you might actually drink all of it.  Finally, surprise, surprise.  Coffee might be a good choice in an adult's selection of beverages.  For all the beneficial antioxidants you should use whole beans grinding just before brewing. My personal choice is Starbucks. 

Warning: Weightlifting Can Be Dangerous

An Ohio State University report of weightlifting injuries by those age 25 to 34 during the period 1990 to 2207, found the most common cause of injuries were dropped weights (66%).  No other cause was even close.  The most common body parts injuried were torso (28%) and hips (24%).  Now armed with the reality that the very place you choose to improve your health can harm it, one must ask what to do about it?

A few precautionary tips from the folks at realweightlifting.com:

Warm Up - A simple way to maximise weight lifting safety is to warm-up before your session. It’s a good idea to get the heart pumping and blood flowing before you begin your weight lifting. Five minutes on the exercise bike at a moderate pace is sufficient. The goal is to get your muscles and joints warm and pliable to reduce the chance of tearing anything as you lift.

Stretch - Unless you’re a competitive lifter or strength athlete, it’s a good idea to do some light stretching before lifting weights. Stretch the relevant muscles before your session begins, holding the static stretches for 8-10 seconds each.


Avoid Failure  - “Muscular failure” is defined as the point in a set where you have reached your physical limit, and have to exert all your strength and will to complete the last rep. Training to failure means you do repetitions up to the point where you couldn’t even begin to lift the bar for one more. Aside from it's negative effect on your gains, muscular failure is simply unsafe. Pushing yourself that far can be very dangerous – a lot can go wrong (think ligaments, tendons, blood vessels) when you’re that close to your physical limit. Training to failure is a surefire way to compromise your weight lifting safety.

Always use locks - Sounds simple, but sometimes, people get lazy. If the locks are on, weight doesn’t go flying everywhere should you drop a barbell or accidentally overload one side. Toes don’t like 45lb plates!

Train with ample space around you - Should something go wrong, especially with standing barbell movements like the military press, squat or snatch, you want ample space around you to offload the barbell.

Use proper form -  The importance of proper form really can not be stressed too heavily. Poor form is probably the number one cause of injuries in the weights room. If you train in the gym, have a trainer watch your form and give you feedback. Only increase the weight on a lift if you can maintain perfect form. For the majority of lifts, good form includes lifting the weight smoothly and under control - that means no extra jerking or swinging motions to get the weight up.

 

BBQ in America - The Rest for Houston, Texas



Bronze Medal Winners



My previous posts in the now famous BBQ in America series (posted in August 2010 and April 2011) have identified the Top 10 BBQ joints in the Houston area. (Rumored being considered for a Nobel, Pulitzer and Jeffersonian Award) However, from a population of hundreds, if not, thousands of choices many,  many more could have been named.  Here's SOME of the rest:

Baker's Ribs 2223 S Voss Rd. Houston 713-977-8725 http://www.bakersribs.com/

Bow to the Rib



BBQ Inn 116 W Crostimbers 713-695-8112

Otto's BBQ 5502 Memorial Drive, Houston 713-864-2573 http://ottoscatering.com/

Thelma's BBQ 3755 Southmore Blvd, Houston 713-228-2528



Guy's Meat Market 3106 Old Spainish Trail, Houston 713-747-6800 guysseasoning.com

Harlon's BBQ Original Location 6930 Martin Luther King Blvd, Houston, (713) 733-5687 http://harlonsbbq.com/mlk.html  Also located in Galeria Area and George Bush Airport.

Harlon's also has a small Soul Food menu - all things pork, turkey and meatloaf)

Virgie's BBQ 5535 North Gessner, Houston 713-466-6525 (In March a fire has temporarily shut them down) http://www.virgiesbbq.com/default.html

Smokey's BBQ 734 Greens Rd # B, Houston 281-447-8780 

Pierson and Co. BBQ 5110 TC Jester Blvd, Houston 713-683-6997 piersonandcompanybbq.com

 

Beaver's 2310 Decatur St, Houston 713-864-2328 http://www.beavershouston.com/

 Hopefully, you have found this series helpful and informative.  The crack evaluation team will now move to other matters of fun, fitness and travel.  TELL THE WORLD!

BBQ in America - The Almost Best in Houston, Texas

As a follow up to the ground breaking post entitled "BBQ in America - The Best of Houston, Texas" posted on this site August, 2010 (see archives for these recommendation) we now present selections 6 through 10.  Just to recap the original Gold Medal Winners for the Houston, Texas area were:
1. Goode Country BBQ
2. Burn's BBQ
3. Hickory Hollow BBQ
4. Pappa's BBQ
5. Swinging Door BBQ
5. Luling City Market

Now it's time the recognize the best of the rest:


Family Owned



6.  Demetris BBQ - 2911 South Shepard, Houston - 713-529-7326 (Other locations near Northwest Mall and Sharpstown). http://www.demeris.com/  This family owned business has been providing this delicious goodness since 1964.  All great restaurants tend to have a specialty or favorite.  What that favorite happens to be is in part driven by what you like.  Consequently, I highly recommend you and a fried order the Three  Meat BBQ dinner (about $11) and try all of the major food groups: ribs, chicken, brisket and ham or sausage.  Of course you can order less including sandwiches, tacos, etc.   Try it, you'll like it.



Love The Name



7.  Big Daddy's BBQ - 14097 Westheimer, Houston - 281-589-7199 (Near George Bush park).  http://bigdaddybarbeque.com/ They have several other locations but their quality can not be confirmed at this time.  This small little restaurant in the West Oaks part of Houston simply does BBQ right.  Long slow cooking produces predictably tender and flavorful brisket and ribs.  I'm talking fall off the bones ribs.  Dinners in the $6.99 range but my favorite is the all you can ear at less than $12.  Wow.  If you do this too many times please refer to my posts "Starting A Fitness Program for First Time" posted in January, 2011.

8. Tin Roof BBQ - 18918 Town Center Blvd, Atascocita (Humble) 281-852-5577 http://www.tinroofbbqandsteaks.com/.  Not much has changed since I first recommended this little gem on my post "BBQ - Humble, Texas" in December, 2009. Well they did relocate about 2 miles. They are now open on Sundays. Oh yes, you can order their 3-meat dinner the Tin Roof with double ribs anymore.  Regardless, if you're in the area drop by.  Covered outside seating available, live music and great atmosphere. 

9. The Swinging Door (REVIEW UPDATE)-3818 FM 359 Road, Richmond 281-342-4758 http://www.swingingdoor.com/ .  These folks have been selling their pecan smoked BBQ since 1973.  A little more pricey than most with the 3-meat combo going for $15.95 and their all-you-can- eat going for a whopping $21.00.  Note: Kobe beef is NOT on the menu.  Please be aware that these hard working folks are closed Monday AND Tuesday.



Not Just BBQ



10. Spring Creek BBQ (9 locations in Houston area including Atascocita - 5613 East FM 1960, Champions - 4220 West FM 1960,  Cypress - 25831 Northwest Freeway, Katy - 21000 Katy Freeway .http://springcreekbarbeque.com/index.html  This is a controversial selection to be sure.  When it comes to BBQ in Texas any recommended restaurant better be award-winning Memphis in May competing meats.  Unfortunately, Spring Creek is NOT in that category.  Yes they smoke their meats. Yes the ribs, sausage, chicken and brisket are all pretty good.  But definitely not slap-your-momma, look-for-your-grandma type of BBQ.  What allows them come in back door is all-you-can-eat veggies like green beans, potato salad, pinto beans and mac & cheese.  It's their wonderfully fluffy and hot out of the oven rolls that available at your table by the wait staff.  It's also that incredibly hot, delicious peach cobbler and blue bell ice cream offered at a separate station.  You can decide after you've eaten all of the above if you still have room for this great ending to the meal.  So no, the BBQ is not world class.  But the dining experience is extremely satisfying.

The Best Exercise Equipment

Seeking knowledge and understanding



I need a shirt



The question has plagued man since the beginning the of time. Caveman woke up one morning and found he had been eating a few too many brontosaurus burgers.  He was wondering "Should I lift more rocks, chase pigs or climb trees?"  The question, you know it: What exercise equipment burns the most calories?  Yes, we want to know what can we do the least and get similar results. (Not to be confused with my January post that explored how the burn the most calories focusing on technique not equipment.)

We sent our crack advisory panel to the four corners of the globe.  They asked that question in 137 languages and dialect.  After what seemed like many, many long months they returned to the mother ship and compared notes. 

Much to our astonishment the overwhelming consensus of these global leaders and visionaries converged on a single response: Go to exercise-equipment-review.org and review a study by American Medical Association.  Yep. That's what they all said.  Trust me. 

So we did.

The results of that study conducted several years ago was based on a fairly rigorous level of effort.  The results are as follows:

1.  Treadmill - 700 calories per hour

2.  Stair machine - 625 calories per hour

3.  Rowing - 600 calories per hour

4.  Skiing - 600 calories per hour

5.  Stationary bike - 500 calories per hour

As noted in the article "All pieces of equipment burn zero calories per hour if you don't use them." Darn, there's that fine print again!

Please Leave Your Comments

A MOMENT OF YOUR TIME PLEASE

Thanks for accessing my blog.  I hope you find the information helpful and informative if not entertaining.  Obviously, it takes time and effort to produce this blog at absolutely no cost to you.  All that I ask is that you share your anonymous thoughts and comments about any post you happen to read.  It doesn't have to be long or complementary.  Just acknowledge another human being was here.  Don't forget to browse the post archives.  Most of these posts are not time dependent and provides a more comprehensive source of information

It's like walking in someones home when the door was left open and a sign said "Come In".  Let's say you spent time noting the decor or some other observation that you think you could use later.  Once you finished you failed to sign the Guess Log at the front door as you exited.

Again, it takes a few seconds and you don't have to identify yourself.

Yes, Chicken Noodle Soup is a Cold Remedy



Bowl of Love



We've heard it, seen it and experienced it for years.  Growing up feeling yucky with a cold or flu, your mom or grandmother always produced a hot, steaming bowl of love called chicken noodle soup.  Yes, the attention and pampering help too.  However, it was the soup that was the foundation of a healthy recovery plan. 

So years later the scientist confirmed what we already knew.

A report from CNN states: "Chicken soup -- as made by grandma -- contains several ingredients that affect the body's immune system, a team at the University of Nebraska Medical Center found. Specifically, it has anti-inflammatory properties that could explain why it soothes sore throats and eases the misery of colds and flu, Dr. Stephen Rennard and colleagues said Monday. "Chicken soup may contain a number of substances with beneficial medicinal activity," the researchers wrote in their report, published in the journal Chest. "

They found that chicken soup and many of its ingredients helped stop the movement of neutrophils -- white blood cells that eat up bacteria and cellular debris and which are released in great numbers by viral infections like colds. Neutrophil activity can stimulate the release of mucous, which may be the cause of the coughs and stuffy nose caused by upper respiratory infections such as colds.

Just to be clear, we're not really talking about that canned stuff by the same name with the red and white label.  The sodium content of that stuff would override all the great healing affects of chicken noodle soup.

So the folks at Livestrong http://www.livestrong.com/article/170799-healthy-homemade-chicken-noodle-soup/ really hit the mark when they focused on the ingredients of a good bowl of soup.

Ingredients

I love this medicine



The most healthy soup starts with 100 percent organic USDA certified chicken, meaning the chicken was raised in a humane environment, fed an appropriate organic diet, received no hormones or antibiotics and is preservative free.

Load your soup up with organic vegetables like carrots, onions, celery and leeks and simmer them in water or a low-sodium chicken broth.

Experiment with adding fresh or dried herbs based on your individual tastes.

I also suggest using "No Yolk" noodles or whole wheat noodles.

Ok, you have your chicken, veggies, herbs and you're ready to go.

Stove Top vs. Crock Pot? I recommend stove top on medium heat.  Crock pot can reduce everything to a mushy consistency.  Needless to say do not use pressure cooking.  It's super fast but fails to produce adequate broth and will reduce any pasta to paste.  The cooking time on the stove can be reduced on the stove by cutting the chicken into small parts, adding pre-cut vegetables from the grocery store (or your cutting board), putting them in a pan with cooked chicken in water or broth and simmering for an hour or so until the vegetables are the desired texture, adding noodles for the last 15 minutes. But slowly cooking a whole chicken using fragrant herbs and fresh vegetables allows the essence of each food to be released and merge, resulting in a rich, satisfying flavor.

Tips from Livestrong:
"If you have the flu, adding fresh or ground ginger to your soup can help settle your stomach and relieve nausea. Serving your soup with a few healthy crackers can also calm your stomach. To remove excess fat from your soup, chill it overnight in the refrigerator and all the fat will congeal at the top so you can scoop it out."

How to Exercise to Burn the Most Calories

Interesting article from one of my common sources of insight: eHow

How to Exercise to Burn the Most Calories
By Art Vandelay, eHow Member

Getting the most out of your workout can make or break a weight loss plan. Exercises that burn the most calories are generally going to share two characteristics: they will be highly active and they use just about the whole body. So what exercises burn the most calories? Among the best calorie killers are running, competitive sports, and swimming.
Difficulty: Moderate

Instructions.
1 First, there are a few factors to consider which will affect the value of these exercises. The intensity of your workout is the most important predictor of how many calories you burn. If you dog it, you will not be satisfied with the results. There are also a few personal factors including your weight, metabolism, and your endurance which can affect how many calories you burn and how long you can effectively exercise.

2 Running: 
Occam's Razor states that the simplest solution is often the right one; in this case, running is both one of the simplest exercises and one of the best at burning calories. Intensity plays a major part here. Running at eight or nine miles per hour burns significantly more calories than running at five or six miles per hour. If you want to measure the speed at which run, simply time your run, measure the distance between your start point and end point, and convert your units to miles and hours. Speed equals distance divided by time. Running at eight miles per hour for a half hour can burn 500 or more calories. 

3 Competitive sports:
Some of the best workouts can be competitive sports: full court basketball, flag football, soccer, ice hockey or field hockey, lacrosse, or any other competitive sport that generally involves constant motion and high speeds. All of these sports typically involve the frequent use of several muscle groups in an intense atmosphere. In addition to their surface value, the competitive spirit can often be the factor that gives a workout the extra boost it needs to become a good calorie burner.

4 Along the same idea, martial arts, wrestling, boxing, and even fencing are all excellent exercises that burn calories at a high rate. These are great calorie-burning exercises because they require a combination of frequent quick motions, endurance, and strength.

5 Swimming:
Once again, intensity plays a major part in your calorie usage. Spending a lot of time wading isn't going to do much for you, but swimming laps and keeping active will yield good results. In his Olympic swimming training, Michael Phelps didn't consume 10,000 calories per day because of the munchies - it was because intense swimming is one of the best exercises that burn a lot of calories. An hour of active swimming can burn between 500 and 1,000 calories.


6 Human-powered vehicles:
Biking, elliptical training, skiing, and canoeing can all burn well over 500 calories an hour if performed at a moderate or high level. Stationary bikes, elliptical machines, and skiing simulators are all roughly as effective as the real thing, so you can still burn a high number of calories while literally going nowhere fast.

.

Benefits of Physical Fitness

Ever ask yourself why?  Why get off the coach? Who sweat? Why run? Why exercise at all?  Well this is why --- in short: Quality of Life!

Exercise: 7 benefits of regular physical activity

By Mayo Clinic staff

1. Exercise improves your mood.

Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

2. Exercise combats chronic diseases.

Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries. And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.

4. Exercise boosts your energy level.
Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.
A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.

6. Exercise can put the spark back into your sex life.
Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise — especially as they get older.

7. Exercise can be — gasp — fun!
Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Now you know once and for all.  So follow those 5 steps to starting a fitness program (previous posts).  Congratulations for taking giant steps toward a better and perhaps longer quality of life!  Of course, if you have any doubts about your current level of physical condition to start, consult with your doctor who might modify your program.

Starting a Fitness Program for the First Time (steps 3 -5 of 5)

Now that you've read steps 1 and 2 of the 5 steps, ready for more.  Trust me: Reading the steps is a LOT easier than doing the steps.  So take your time and control the eagerness to begin.  Have a plan. 

Fitness programs: 5 steps to getting started
By Mayo Clinic staff
 
Step 3: Assemble your equipment
You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops with duct tape.

Step 4: Get started

Now you're ready for action. As you begin your fitness program, keep these tips in mind:
■Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
■Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.
■Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.
■Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
■Be flexible. If you're not feeling good, give yourself permission to take a day or two off.

Step 5: Monitor your progress
Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

Starting a Fitness Program for First Time (1&2 of 5 Steps)

Okay it's the first of the year and one of your New Year's resolution is to get off the coach and get into shape.  The benefits are undeniable (more on that in future posts).  However, the wise person knows you can't reverse perhaps years of inactivity overnight.  Those who try will fail due to injury, fatigue or disappointment.  So if you want to do this, let's do it right.

The folks at the Mayo Clinic (who knows a thing or two about medicine and health) offers the following:

Fitness programs: 5 steps to getting started
By Mayo Clinic staff

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem. And there's more good news. You can do it in just five steps.

Step 1: Assess your fitness level
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:
■Your pulse rate before and after you walk 1 mile (1.6 kilometers)
■How long it takes you to walk 1 mile (1.6 kilometers)
■How many push-ups you can do at a time
■How far you can reach forward while seated on the floor with your legs in front of you
■Your waist circumference as measured around your bare abdomen just above your hipbone
   Your body mass index

Step 2: Design your fitness program
It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

■Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.
■Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.
■Go at your own pace. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
■Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
■Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
■Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
■Put it on paper. A written plan may encourage you to stay on track.

Steps 3 through 5 Coming Soon