Body Care: Why You Should Take Care Of Your Body and Your Health

People who were following the plan regularly filled their plates with bacon, cheese, high fat meats, mayonnaise... Atkins is refining that strategy. Learn more.

By: Shannon Clark

The popular "Atkins Diet" used to be known by many as the steak and eggs diet, where you basically ate as much protein and fat as your body could handle while disregarding carbohydrates from your diet and overlooking where your fat was coming from.

People who were following the plan regularly filled their plates with bacon, cheese, high fat meats, mayonnaise - basically anything that was protein and fat. The more the better.

The theory behind this was that because protein and fat are both more satiating, you wouldn't be as hungry and therefore wouldn't take in as many total calories and would see a weight loss. Furthermore, since you weren't supplying your body with any carbohydrates, you would have a higher chance of staying in fat burning mode (since carbohydrates cause an insulin spike and put a halt to fat burning).

The problem however that came about as a result of this diet, was that many people started worrying about their overall health, particularly with respect to heart disease and high blood pressure as it is well known that high saturated fat intakes can aggravate these conditions.

So now, Atkins has revitalized their approach. They are no longer just focusing on foods that are high in protein and fat, but are taking a more well rounded approach to their diet guidelines and touting the importance of healthy carbohydrates and fats combined with protein.

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How The Diet Is Laid Out

The Atkins Diet still is composed of four different phases, the first one being the most strict and intended to kick start weight loss while the last one guides you along the path of healthy weight maintenance.

Body Care: Why You Should Take Care Of Your Body and Your Health

By Elizabeth Scott, M.S., About.com

Updated: December 31, 2006

Relaxation Techniques Lower Stress Health People Stress Strain Ways to Reduce Stress

If your health fails, it can overshadow everything else that’s going on in your life. From relatively minor health issues such as aches and pains, lethargy, and indigestion to major health problems that can threaten your existence, health can really impact happiness and stress levels. Making a commitment to taking on healthier habits this year can have a far-reaching payoff: you’ll feel better in everything you do. Here are a few healthy habits that carry a big impact:

Eat A Helthy Diet For The Right Reasons: Rather than eating right for the promise of looking better in your jeans, you should make a commitment to eating foods that will boost your energy level and keep your system running smoothly. This is because what you eat can not only impact your short-term and long-term health, it can affect your stress levels. If you're hungry ur malnourished, you may be more emotionally reactive to stressors, or may not have the reserves to handle what comes up as efficiently as you would if you were operating on a full stomach of healthy food. Watching what you eat can be a stress management tool as well as a health preserver.
Make Sleep A Priority: Make a commitment to get enough sleep at night. If you haven't gotten adequate sleep, you may be less productive, less mentally sharp, and otherwise more prone to the effects of stress. Carve out a full eight hours, avoid caffeine after 2pm, and adopt a calming technique such as meditation, and let your body restore itself each night. You’ll feel better all day.
Watch What You Put Into Your Body: Avoid putting unhealthy substances into your body; nicotine, excess alcohol, and even excessive caffeine can take a toll on your health in the long run, but also make you feel lousy overall in your day-to-day life. Find healthier ways to manage stress, and you'll enjoy double health and stress management benefits!

Return to the Gym Workout

By: Manny Fausset

Recently, after training steadily for 18 months, I decided to take a long absence from the gym. It was difficult at first, since the gym atmosphere has been my second home for eight (8) years now. This was very difficult for me, not only because of the great physical catharsis that working out provides, but also because a lot of my friends work out and the only time I see them is at the gym. Like myself, my friends' personal lives are so full, that the only time we would get to visit is at the gym or not at all. However, the time away from the gym allowed me to pay more attention to other aspects of my life that I had long neglected and finally acquiesced to my mother and took a long needed vacation.

During my vacation, I went to Texas and visited my family for a week and allowed myself to indulge in my mother's home cooking (a little too much). My vacation was perfect; during the day, I would visit old school friends, and in the evening, the family would gather around the fire and sip whiskey. Once I returned, however, I could feel the neglect from my absence of the gym was felt around my waistline. I decided it was time to get back in the gym again and hit the weights again.

Recalling my former experiences of over-zealousness in the return to the gym, I decided to modify my workout so as not to overtrain and not incur an injury. I found this workout very accommodating and effective in helping me getting me back to my strength levels and general fitness back without "killing" myself and preventing any injuries. I prefer the "three on one off" routines, meaning, work out for three consecutive days, and take the fourth day off. Once my body returned to its pre-vacation shape, I would then go back to full intensity and weight.

Week One:

Day 1: Chest, Shoulder, Triceps, and Abdominal;

Bench Press: 2 X 15
Flyes: 2 X 15
Behind the Neck Press (Standing) 2 X 15
Side Raises 2 X 15
Close Grip Bench 2 X 15
Triceps Pushdowns 2 X 15

Day 2: Legs

Leg Presses 2 X 20
Squats 2 X 15, Leg Extensions 2 X 15
Leg Curls 2 X 15, Stiff-Legged-Deadlifts 1 X 15
Standing Calf Raises 4 X 15

Day 3: Back and Biceps

Seated Rows 2 X 15
Wide Grip Pulldowns 2 X 15, Hyperextensions 2 X 15
Preacher Bench Curls 2 X 15
Hammer Curls 2 X 15

Throughout the execution of the exercises, the weight should be light yet moderately taxing to which you should be able to do the second set of the exercise with one to two minute's rest. Any more than two minutes, the weight is too heavy. Again, this is only a recommended workout schedule. The point of the workout is too allow the muscle fibers, ligaments, tendons, insertions to adapt to the strain of load bearing exercises, which, in essence, laying down the foundation. Without laying the foundation, the lifter will experience an injury.

After conducting the workout for one - two weeks, modify the workout to include medium weight or a repetition range between 10 - 12 repetitions. For example:

Week Two:

Day 1: Chest, Shoulders, and Triceps;
(Do not count warm-up sets)
Bench Press 1 X 15
1 X 10
Incline Press 1 X 15, 1 X 10
Dumbbell Shoulder Press 1 X 15
1 X 10
Rear Shoulder Raises 1 X 15
1 X 10
Triceps Close Grip Bench 1 X 15
1 X 10
Triceps Pushdowns 1 X 15, 1 X 10

Modify your entire workout and exercises for all your other body parts as shown above. The purpose of the modified workout is to work not only your red muscle fibers, but also your intermediate muscle fibers. Again, let me remind you is this workout is not for size, strength, but for easing back into your old routine and giving your body an opportunity to adjust to the heavy weight and intensity.

Once your body has adjusted to the prior workout, it's time to add the heavy set to your workout. Again, I will use the day one workout scenario to make an example of how a return to the gym workout would look like:

Week Three:

Day 1: Chest, Shoulders, and Triceps;

(Do not include warm-up sets)
Bench Press 1 X 15, 1 X 10 - 12, 1 X 6 - 8
Dumbbell Incline Bench Press 1 X 15, 1 X 10 - 12, 1 X 6 - 8
Shoulder Dumbbell Press 1 X 15, 1 X 10 - 12, 1 X 6 - 8
Shoulder Dumbbell Side Raises 1 X 15, 1 X 10 - 12, 1 X 6 - 8
Lying Triceps Extension 1 X 15, 1 X 10 - 12, 1 X 6 - 8
Triceps Pushdowns 1 X 15, 1 X 10 - 12, 1 X 6 - 8

The entire workout, in theory, should allow you full recovery of every set within 1 - 2 minutes after each set completion. If however, you discover that your recovery between sets is longer, drop the weight. If your recovery is taking approximately 30 seconds, then you should increase the weight. The purpose of this workout is to allow your body an "active recovery" back to your former self before the long imposed vacation.

In addition, allow your body to recover fully from each cycle, for example, after your Day 1 workout, if your upper body doesn't feel sore at all, then perhaps its time to go into the second week workout. What I have basically outlined above is the sets and repetitions approximations; try not to deviate from the time/repetitions approximations, however, as for the exercises, feel free to modify to your desire. Personally, I hate flat Barbell Bench Press because I feel that Dumbbell Bench Press gives me a greater stretch at the bottom of the movement, so feel free to modify the workout to the exercises you like or use machines if that is your preference. But nonetheless, do not compromise your form in order to finish your set.

Best wishes,

Sunday, 17 January 2010

Winter Body Care

Dhav Naidu 06/05/08

Our skin loses an average of 230ml (or a cup) of water a day and that is before suckers like indoor heating, cold air, hot water and harsh products takes their toll. When skin is continually exposed to these elements, it can deplete the skin’s fat contain which can result in the skin drying out even faster. Legs and arms are most vulnerable; they generally have low concentration of oil glands compared to the face. And slopping extra moisturiser just won’t cut it. What you need to do in colder months is change your whole body care regime - which means quick showers, gentle exfoliation and heavy moisturisers.

1. Cleansing
Showers need to be short maximum 3-6 minutes; water needs to warm not hot. Since every time you shower water can strip oils from your skin and make it even drier. Use creamy cleansers

2. Exfoliation
Once or twice a week use a gentle exfoliator (non abrasive) to slough off dead cells on your skin’s surface. Concentrate on rough areas like knees, elbows and heels.

3. Moisturise
Always moisturise immediately after a shower, pat dry with a towel so skin is still damp but not dripping wet. Apply a rich cream to seal in the moisture.
Things to remember
· Limit showers to 3-6 minutes, save the environment, save your skin!
· Choose gentle creamy cleansers
· Exfoliate once or twice a week
· If you have very dry skin, coat skin with body oil before showering
· Choose a washcloth over loofahs and puffs (which can be a breeding ground for bacteria and fungi)
· For lazy cold mornings use a citrus scented cleanser to invigorate your senses while showering
· To effectively combat dry skin areas like knees, elbows and heels, gently apply exfoliating scrub dry instead of on wet skin

Products that work

Creamy cleansers
· Palmolive Pure Cashmere Shower Cream Intense Hydration
· Dove Triple Moisturising Body Wash
· Crabtree & Evelyn Sarawak Creamy Body Wash
· Ahava Dermud Sensitive Skin Relief For Dry Skin – excellent for very dry skin

Invigorating body washes
· Biguine Bio Mandarin Orange Shower Gel
· Origins Jump Start
· Palmolive Aroma Therapy Vitality
· Endota Spa Organic River Salt & Desert Lime Shower Gel

Body Oils
· Glo Spa Hydrating Bath & Bath and Body Oil
· Pevonia Botanica Dry Oil Moisturizer
· Biguine Bio Aromatic Oil
· Dr Hauschka Lemon Body Oil

Exfoliators
· Kiehls Liquid Body Scrub and Cleanser – excellent, go buy!
· Palmolive Pure Cashmere Exfoliating Shower Scrub – WOW, indulgence without the price tag!
· Premium Spa Frangipani & Coconut Sugar Body Scrub – you will mistake this for a million dollar priced product, smells divine!
· Pevonia Botanica – gentle yet very effective

Body Moisturisers
· Algoane Body Moisturiser – rich in vitamins and minerals derived from algae, this is a good moisturiser
· Ahava Dermud for Dry Skin – team this with the wash for an effective solution to dry skin
· Dr Hauschka Body Milk – this cream is a light and easily absorbed, and the lemon peel oil lends this lotion an incredible scent!
· Pevonia Botanica Preserve Body Moisturiser – light in texture but very hydrating on skin
· Dove Replenishing Body Moisturiser – a good budget buy
· Origins Precipitation Extra – a rich cream that nourishes the skin effortlessly

Extreme hydration (for knees, elbows and heels)
· SkinCeuticals Primacy Hydra Balm – Wow, a soothing balm that everyone need to have
· Vaseline Intensive Rescue Relief & Repair Balm – Good budget buy
· Biguine Bio Ylang Ylang Cream - a very intense and effective cream

Care yours body