Importance Of Diet

Diet Trumps Fitness

If you think that just going to the gym will give you the results you desire without working on your diet, think again!

The latest research is suggesting that just focusing on exercise is not the way to go about weight loss. British researchers are saying that excess sugar and carbohydrates are the true reason for the increase in the obesity rate, not lack of exercise. Obesity is associated with a number of health risks (type-2 diabetes, cardiovascular disease, etc.) and it is our high caloric diets that can lead to obesity.

It is often hard to single out the true culprit of obesity in today’s modern society. There seem to be many factors that may lead to increased health risks and obesity. Some research has shown that inactivity in women has gone up from 19% in 1994 to 52% in 2010, with similar findings in men. An overall healthy lifestyle goal can lead to decreasing negative health risks in your life.

An increase of 150 calories of sugar (about the calories in 1 can of cola) can lead to an 11% increase in risk of type-2 diabetes. So it is not just about counting calories, but also where you are getting those calories. Is it from healthy sources, or not?

If you are worried about obesity and the negative health problems associated with it then take the time now to educate yourself on how to live a healthier lifestyle. Changing the way you eat and your daily activities can be a great step to living a healthier lifestyle. Do your part to help stop the obesity epidemic and live a longer, better quality life.

knee pain

Other Health Topics:


Diet Soda Dangers

Injury Rehab

Nutrient Needs For Women

Mediterranean Diet

Low Back Stretches

Proper Sitting Position

Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.


High Fiber Diet

Fiber Intake & Weight Loss

Fiber is a necessary part of your daily diet, but the amount and source may differ. The latest research suggests that diets high in fiber can increase weight loss and improve other untargeted areas of diet.


In a trial of 121 adults with metabolic syndrome, fiber was increased in the diet to 30 grams per day to see what effects it had on weight loss and overall diet. Fiber was increased in participants over a 12 months period. Participants also received diet counseling throughout this period (14 sessions). An average weight loss of 4.6 pounds was observed over this 12-month period.

Other significant improvements were seen in the participants’ diets. These areas included calorie intake, fish consumption, sodium, saturated fat, lean protein, and cholesterol.


Getting counseling on a proper diet, especially one that is high in fiber, seems to help reduce weight and lead to other dietary improvements. The researchers think that by even changing one aspect of a diet, and helping patients understand and follow that one change, it can result in transformations elsewhere in their diets as well.


  • Look into eating more healthy foods, as opposed to restricting bad foods.
  • Recommended fiber intake for men up to age 50 is 38grams per day. Men 51 and up should consume 30 grams of fiber per day. Women up to 50 years old should have 25 grams per day of fiber. Women 51 and over should consume 21 grams per day.
  • Foods high in fiber include fruits, vegetables, legumes, nuts & seeds, and grains.
  • Try to space fiber intake out through your entire day.
  • When increasing your fiber intake, do it slowly.
  • Be sure you are staying well hydrated when increasing your fiber intake.


More posts on Health:

Young athletes & back conditions

Kid Nutrition

New Year, New You!

Mediterranean Diet Part 1

Everyday Stretches

Proper Lifting Technique


This information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.



Pagoto S. Abstract T-3113-OR. Presented at: Obesity Week; Nov. 2-7, 2014; Boston.

Help In Predicting Risks For Heart Attacks

How To Predict A Heart Attack

Heart disease is the number one killer in America today. This means that it is a good idea to know your risks and the proper preventive care to reduce your risks.

The predictive value of current screening tools in women is poor, but a new blood test may be able to help.

The Test:

PLAC Test- For Lp-PLA2 activity is a test measures an enzyme that is a marker for inflammation within the arteries. This type of inflammation encourages plaque to form, which in turn plays a role in heart attacks and strokes. If your numbers are high, this may mean that you need to start treatment.

The Food and Drug Administration recently approved this test for adults with no history of the disease, but it is most effective in women (especially African-American women).

Already at risk?

If you have high cholesterol or already know you are at high risk for heart disease, then you probably don’t need this new test. It is being used as a screening tool in the hopes of helping those who may not know they are at risk. It may add more evidence to a patient who is on the borderline of risks in other areas of testing.

Risk Factors: 

  • high blood pressure
  • high cholesterol
  • diabetes
  • smoking
  • obesity
  • unhealthy diet
  • inactivity
  • family history
  • age
  • stress

Preventive Actions:

Some of the risk factors for heart disease cannot be prevented. You cannot do anything about your family history, sex, or age. But don’t worry because there are a lot of ways you can still lower your risk.

Lifestyle changes- Get on a low fat, low salt diet, and increase your daily exercise to 30 minutes a day. Avoid alcohol and quite smoking! Be sure to try to reduce stress. See your chiropractor, yogi, acupuncturist, or personal trainer to get help in reducing stress and making the lifestyle changes needed for a happier, healthier, and longer life!

If these changes aren’t working you may need medication and/or surgeries to help. If this is the case be sure to work with your medical doctor on helping reduce your risks. Be sure everyone is working as a team to be sure you are getting the help you need. Your health should be number one priority.


Other Health Topics:

Milk & Health


Mediterranean Diet Part 1


Diet Soda Dangers

Sports Bras

Injury Rehab


Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.




LA Times “A New Way To Predict A Heart Attack” – Marianne Wait