"When did you last talk to your heart, asking if it approves of the way you live? And did you ever listen to it? Also, the liver, kidneys, pancreas, and your skin..." -- Michael J. Roads
Tuesday, March 23, 2010
Caring for yourself?
"When did you last talk to your heart, asking if it approves of the way you live? And did you ever listen to it? Also, the liver, kidneys, pancreas, and your skin..." -- Michael J. Roads
Thursday, March 18, 2010
4 More Reasons to Exercise
Discover the benefits for your bones, brain and more.
If you’re like most women, you can usually dream up good reasons to get regular workouts: They help you manage your weight, build muscle and generally stay in shape. Go ahead and rely on those motivators if they work for you. But if you need a little extra incentive to get moving, read on: A slew of scientific studies reveal that regular exercise can improve your health in important —and potentially life-saving —ways.
1. Stave off heart disease. Aerobic exercise does your heart a world of good: It can help lower blood pressure and levels of bad cholesterol while also reducing body fat — all factors that affect your risks of heart disease and stroke. How much is enough exercise? According to the latest American Heart Association guidelines, all healthy adults ages 18 to 65 should try for at least 30 minutes of moderately intense activity five days a week.
2. Reduce your risk of developing breast cancer. There’s a correlation between being overweight and breast cancer, based on the link between fatty tissue and an increase in the production of estrogen, which may increase breast cancer risk. Research suggests that it’s never to late to start: A study conducted at the Fred Hutchinson Cancer Research Center in Seattle found that postmenopausal women who exercised regularly reduced their risk of breast cancer by about 20%.
3. Keep your mind sharp. According to a Mayo Clinic study, regular exercise (and other forms of physical activity) may help protect against mild cognitive impairment. What’s that? People with mild cognitive impairment can handle easy, everyday stuff. But they often have difficulty with the kind of brain activities that require you to dig a little deeper — recalling specific details of a conversation, for example, or keeping track of upcoming appointments. And it doesn’t take much exercise to benefit the brain, according to a study published in the medical journal Neurology, which found that regular walking was enough to significantly lower people’s risk of developing vascular dementia, the second most common form of dementia after Alzheimer’s disease.
4. Protect against osteoporosis, or bone disease. You know that exercise can help you build up muscle mass. But did you know that bones, too, can become stronger with regular exercise, specifically when workouts include weight-bearing activities that force your bones to handle your body weight? Walking, dancing and tennis all qualify; swimming does not. Strong bones are your best defense against osteoporosis, a disease characterized by porous, brittle bones that are prone to fractures and breaks and cause postmenopausal women to appear to shrink in height.
Source: http://www.makinglifebetter.com/vitality-wellness/article/4-i-more-i-reasons-to-exercise
If you’re like most women, you can usually dream up good reasons to get regular workouts: They help you manage your weight, build muscle and generally stay in shape. Go ahead and rely on those motivators if they work for you. But if you need a little extra incentive to get moving, read on: A slew of scientific studies reveal that regular exercise can improve your health in important —and potentially life-saving —ways.
1. Stave off heart disease. Aerobic exercise does your heart a world of good: It can help lower blood pressure and levels of bad cholesterol while also reducing body fat — all factors that affect your risks of heart disease and stroke. How much is enough exercise? According to the latest American Heart Association guidelines, all healthy adults ages 18 to 65 should try for at least 30 minutes of moderately intense activity five days a week.
2. Reduce your risk of developing breast cancer. There’s a correlation between being overweight and breast cancer, based on the link between fatty tissue and an increase in the production of estrogen, which may increase breast cancer risk. Research suggests that it’s never to late to start: A study conducted at the Fred Hutchinson Cancer Research Center in Seattle found that postmenopausal women who exercised regularly reduced their risk of breast cancer by about 20%.
3. Keep your mind sharp. According to a Mayo Clinic study, regular exercise (and other forms of physical activity) may help protect against mild cognitive impairment. What’s that? People with mild cognitive impairment can handle easy, everyday stuff. But they often have difficulty with the kind of brain activities that require you to dig a little deeper — recalling specific details of a conversation, for example, or keeping track of upcoming appointments. And it doesn’t take much exercise to benefit the brain, according to a study published in the medical journal Neurology, which found that regular walking was enough to significantly lower people’s risk of developing vascular dementia, the second most common form of dementia after Alzheimer’s disease.
4. Protect against osteoporosis, or bone disease. You know that exercise can help you build up muscle mass. But did you know that bones, too, can become stronger with regular exercise, specifically when workouts include weight-bearing activities that force your bones to handle your body weight? Walking, dancing and tennis all qualify; swimming does not. Strong bones are your best defense against osteoporosis, a disease characterized by porous, brittle bones that are prone to fractures and breaks and cause postmenopausal women to appear to shrink in height.
Source: http://www.makinglifebetter.com/vitality-wellness/article/4-i-more-i-reasons-to-exercise
Monday, March 8, 2010
Sleep And Rhythm: How To Live In Accordance With Your Natural Cycles
In addition to a healthy diet and regular exercise, getting enough restful sleep is the most important thing you can do for your health. Proper sleep is one of the keys to looking and feeling your best, yet it's estimated that up to 70 percent of Americans are chronically sleep deprived. Unfortunately this is consistent with what I see in my NYC practice.
Chronic sleep problems interfere with your body's natural rhythms and rob it of the time it needs to restore itself. The incidence of many diseases including diabetes, high blood pressure, heart attacks and depression increases with a lack of sleep. Recent research has even shown a connection between poor sleep and weight gain. We simply weren't built to just go, go, go. We were built to go, go, go and then rest, rest, rest. We evolved according to the natural rhythms of darkness and light; our bodily functions reflect this and undergo similar fluctuations. They perform best when we live in accordance, as much as possible, with these cycles.
It is during sleep that your body's innate healing capacities kick into full gear. Your immune system gets revitalized. Hormones and metabolism are balanced, and general maintenance, fine-tuning and repair of all bodily systems is performed. A good night's sleep, not just once in a while, but on an ongoing basis, is absolutely critical for your good health.
Insomnia is not a disease, but is usually a symptom of a deeper underlying bodily imbalance which can be corrected. For real success, the causes of the imbalance must be removed.
The most common underlying causes of chronic sleep issues are:
* Chronic stress or an over-stimulated nervous system.
* Hormonal imbalances (adrenal, thyroid and reproductive hormones in particular.)
* Poor diet (too much sugar, processed and refined foods and the common foods that cause sensitivities: gluten and dairy.)
* Stimulants or substances that can affect sleep (alcohol, caffeine, medications, recreational drugs, herbs, and even some vitamins.)
* Gastro-intestinal dysfunction
* Chronic pain
* Sleep Apnea
Although each of us is unique and, ideally, treatment should be individualized, my experience shows that the most effective long-term strategy for overcoming the most common type of insomnia in our fast-paced world is to better attune our bodies to the natural rhythm of darkness and light. This ultimately brings it back in sync with its natural rhythm. This can be done, for the most part, by changing bad habits and behaviors. In my practice, by doing this, I have seen a normalization in hormonal imbalances and a calming of the over-active nervous system, the two most common causes of sleep disorders.
Night and Day
As a result of living in tandem with the predictable patterns of day and night for thousands of years, these 24 hour cycles and rhythms became imprinted in our genes and, over time, we have developed internal body clocks that run in sync with nature. They are comprised of a variety of rhythmic patterns influencing every aspect of bodily function including hormone levels, digestion, body temperature and sleep.
But still our biology has not yet caught up with our ability to live without rest. And one of the most fundamental stresses on our systems is that we are living so out of sync with the natural fluctuations of light and dark. Our bodies evolved in dependence on signals from the sun, but to a large extent, we now get up without the sun, go to bed long after dark, work longer and longer days indoors under artificial lighting and spend little time outdoors, even in summer. During the day, we receive artificial light from fluorescent bulbs rather than the vitamin D-rich sunlight that our bodies need. Then, at night, when we need the dark to trigger essential melatonin production, excessive light throws our body rhythms out of balance even more.
Since the invention of the light bulb, obvious as its benefits have been, our lifestyles have really changed. Staying up all night can really sabotage our health. With light as with food, we must be careful of being overfed and undernourished. It becomes all too to easy to miss the very signals that regulate almost every system in the body, signals we're primed to receive and without which we cannot function properly.
Sleep Tips
It's essential to understand that it's not just what you do at night that affects your sleep. How you go about your day and shift into the evening also plays a big role in how well you sleep. So, I've put together some general sleep-friendly tips, broken down into daytime, evening and night time to help you start thinking in terms of how your body is affected by the day/night cycle and how you can get more in sync with it.
Daytime
Maintaining a sense of calm throughout the day, getting some natural light and avoiding stimulants is essential for restoring normal sleep chemistry.
Wake Up Right
Sleep researchers at the Mayo Clinic believe that if you need an alarm clock to wake you up, it's a sign that you're not sleeping right. Alarm clocks interrupt the sleep cycle and prevent sleep from completing naturally, pushing sleep problems into succeeding days. Dawn simulation devices are much more effective at establishing a healthy sleep cycle and gently rousing you from sleep.
Take Mindfulness Breaks
Close your office door, or find a quiet spot somewhere and get comfortable. Take 5 minute breaks throughout your day to focus on your breath. If that's challenging, then focus on your feet and then your hands. Feel them for a few minutes; become aware of them. This will calm you down. Quieting and slowing your mind calms the body, which is the perfect antidote to the over-stressed state we are often in.
Get Some Natural Sunlight Every Day
We live and work in artificially lit environments and often miss out on the strongest regulatory signal of all, natural sunlight. Researchers at Johns Hopkins University found that it's actually light itself that governs our sleeping patterns. As sunlight enters our eyes it regulates and resets our biological clocks, which involves triggering our brains and bodies to release specific chemicals and hormones that are vital to healthy sleep, mood, and aging. Studies show that adults across America are spending less than one hour outdoors each day, far less than in the past. Try to get at least half an hour of regular exposure to natural sunlight a day.
Exercise
Exercise is one of the best defenses against insomnia because it increases the amplitude of our daily rhythms. It signals the body to promote deeper sleep cycles. Both aerobic and anaerobic exercise work well. The best time to exercise is four to six hours before bedtime, but studies also show that people are more likely to stick to a routine if they exercise first thing in the morning. In general try to avoid exercising after 8pm as it may be too stimulating to your body and make it more difficult to get to sleep. This effect does vary, however, from individual to individual. Make an exercise plan for yourself that works for you and that you can stick to.
No More Caffeine
Caffeine, even in small doses, blocks sleep neurotransmitters, the calming chemicals your body makes to make you sleepy. If you have a problem with sleep, you must cut out all caffeinated beverages, even your morning cup of coffee. But caffeine is not just in coffee. It's in colas and other soft drinks, teas, including herbal teas, chocolate and some medications. There's even a little caffeine in decaffeinated coffee. Caffeine is a powerful stimulant with effects that can last up to seven hours. For people who have liver problems, or who are taking oral contraceptives or other medications (Anacin and Excedrin, for example), caffeine's effects can last much longer. It interferes with the bodies natural regulatory rhythms and chronic use of it can create a chronic bodily imbalance.
Try an Elimination Diet
Go for it! For two weeks, eliminate sugar, corn syrup, sodas, refined grains and processed foods. These are metabolic disruptors which overstress the organs involved in hormone regulation and can seriously affect your sleep cycles. In addition, avoid dairy and gluten products, especially wheat, for the two weeks as these can cause food reactions or sensitivities which can affect your sleep cycle, too.
Eat In Accordance With Your Body Rhythms
Your digestive system function peaks at lunchtime, so most of your food should be eaten by then. Your metabolism slows down in the late afternoon, leaving you poorly prepared to digest a large dinner; in other words: have a small one. Eat it early, at least three hours before going to sleep. Give your body a chance to recover and rebuild, instead of having to work on digestion while you sleep.
Note the Medications or Other Drugs You Are Taking
Medications such as antihistamines, diuretics, antipsychotics, antidepressants, decongestants, asthma medications, and some blood pressure medicines can cause sleeplessness. If you're taking any necessary medication that interrupts your sleep, talk with your doctor about an alternative.
Evening
Expecting to go from full speed to a standstill without slowing down first is unrealistic. You should prepare for sleep by giving your body the right signals. It takes time to produce the sleep neurotransmitters needed by the brain's sleep center to release the hormones that will allow you to sleep. Reducing stimulation in the evening before going to bed boosts the production of sleep hormones. Taking some time to wind down and prepare your environment before hopping into bed will encourage a good nights sleep.
Create an Electronic Sundown
By 10 pm, stop sitting in front of your computer or TV screen and switch off all other electronic devices. They are too stimulating to the brain and inhibit the release of these sleep neurotransmitters.
Prepare for Sleep
Dim the lights an hour or more before going to bed, take a warm bath, listen to calming music or soothing sounds. Remove any distractions (mental and physical) that will prevent you from sleeping.
Practice a Relaxation Technique
Too much stress is one of the most common causes of sleep disorders so learning to relax is key. Many people tell me they can't switch off their racing minds and therefore have trouble sleeping. Do some breathing exercises, restorative yoga or meditation. These will calm the mind and reduce the fears and worries that trigger the stress.
Nighttime
Creating consistency and optimizing the sleep environment are essential.
Create a Regular Routine
Going to bed around the same time, even on weekends, is the most important thing you can do to establish good sleep habits. We stay up late on weekends, expecting to make up sleep later or use the weekend to make up for lost sleep during the week. Both practices disrupt bodily rhythms and late night weekends, in particular, can cause insomnia during the workweek. We often think we can make-up for lost sleep by going to bed extra early another night, but the body clock's ability to regulate healthy sleep patterns depends on consistency. A regular sleep rhythm reminds the brain when to release sleep and wake hormones, which in turn effects all the other hormones, ultimately effecting our overall health.
Keep the Room As Dark As Possible
Our bodies need complete darkness for production of the important sleep hormone, melatonin. If your bedroom is not pitch dark when you go to sleep, it interferes with this key process and disrupts your circadian rhythms. Even the tiniest bit of light in the room can disrupt your pineal gland's production of sleep hormones, disturbing your sleep rhythms. Look around your bedroom for glowing indicator lights and try to remove or cover them: alarm clock read-outs, charging indicators on cell phones or PDA's, the monitor on your computer, battery indicators on cordless phones or answering machines, the DVD clock and timer etc. Cover all the lights of any electronic device and use dark shades or drapes on the windows if they are exposed to light. If any of this is not possible, wear an eye mask.
Keep the Room Cool
Lowering ambient temperature sends a feedback signal to the brain's sleep center that it's nighttime, and that it needs to release more sleep hormones. A sleeping temperature of 60 to 65 degrees is best for most people, even in the winter. In hot weather, use a floor or ceiling fan to create a breeze, or an air-conditioner set at about 70 degrees. Interestingly, I have heard from a number of patients with chronic cold feet who swear by wearing socks to bed.
Block Out Noise
If noise from the street, an upstairs neighbor, pets or a snoring bed partner is a problem, try using earplugs, an electronic device that makes "white noise" or a fan that hums to drowns out the surrounding sounds.
Do Not Rely on Sleeping Pills to Fall and Stay Asleep
Sleeping pills mask sleep problems and do not resolve the underlying causes of insomnia. Many sleep studies have concluded that long-term use of sleeping pills, whether prescription or over the counter, do more harm than good. They can be highly addictive and studies have found them to be potentially dangerous. If you have been taking them for a long time, ask your doctor to help you design a plan to eliminate them.
Don't Use Alcohol to Fall Asleep
Because of alcohol's sedating effect, many people drink to promote sleep. Alcohol does have an initial sleep inducing effect, but as it gets broken down by the body it sends the wrong metabolic signals which can cause you to wake up later on. It usually impairs sleep during the second half of the night leading to a reduction in overall sleep time.
Take Nutrients That Calm Down the Nervous System
Instead of sleeping pills or alcohol, try some supplements or herbs that have a calming effect half an hour to an hour before bedtime. Magnesium (300-600 mg) can be helpful as can calcium. The amino acids, L theanine (100-500mg), 5 HTP (50-100mg), taurine and GABA, and herbs like lemon balm, passion flower, chamomile, magnolia and valerian root can also help.
Try Some Melatonin at Night
For some people, melatonin can be extremely helpful. The dosage I usually use is anywhere between half a mg to three mg right before bedtime (sublingual tablets are better than oral). Melatonin is good for initiating sleep, not maintaining it.
Don't Make Sleep a Performance Issue
Often just thinking about sleep affects your ability to fall asleep. What happens frequently is that the way we cope with the insomnia becomes as much of a problem as the insomnia itself. It often becomes a vicious cycle of worrying about not being able to sleep which leads to worsening sleep problems. Like so many things in life, it is about letting go and going with the flow. If you can't fall asleep, don't fight it - instead try to do something that will help you relax, and then try again. Sleep needs to become a natural rhythm like breathing, something that comes automatically.
Although the vast majority of my patients have been helped with these general tips, addressing the particular causes more specifically in some cases is necessary. Those with thyroid, adrenal or gastro-intestinal dysfunction, and women in peri-menopause or menopause may need additional targeted treatments. Similarly for women in peri-menopause or menopause. Those in pain may need more specific treatments and for chronic insomniacs, especially heavy snorers and those who are obese, it is a good idea to rule out Sleep Apnea as the cause. This is a serious condition that affects at least 12 million Americans, many of whom have not been diagnosed.
I know from personal experience and from the many patients I have seen, that incorporating these sleep tips into our lives has made a huge difference. There is nothing quite like going from being worn out and exhausted to bouncing back to life when you find a new sleep groove; start catching your sleep wave and start sleeping well. The British poet Thomas Dekker observed that sleep is "the golden chain that ties health and the body together." I couldn't agree more. Here's to a good night's sleep on a regular basis.
One love
Frank
Source: http://www.huffingtonpost.com/dr-frank-lipman/sleep-and-rhythm-how-to-l_b_486491.html. This article was originally published in Goop.
Frank Lipman MD, is the founder and director of the Eleven Eleven Wellness Center in NYC a center whose emphasis is on preventive health care and patient education. His personal blend of Western and Eastern Medicine combined with the many other complimentary modalities he has studied, has helped thousands of people recover their energy and zest for life. He is the author of the recent REVIVE: Stop Feeling Spent and Start Living Again (2009) and Total Renewal; 7 key steps to Resilience, Vitality and Long-Term Health (2003).
Chronic sleep problems interfere with your body's natural rhythms and rob it of the time it needs to restore itself. The incidence of many diseases including diabetes, high blood pressure, heart attacks and depression increases with a lack of sleep. Recent research has even shown a connection between poor sleep and weight gain. We simply weren't built to just go, go, go. We were built to go, go, go and then rest, rest, rest. We evolved according to the natural rhythms of darkness and light; our bodily functions reflect this and undergo similar fluctuations. They perform best when we live in accordance, as much as possible, with these cycles.
It is during sleep that your body's innate healing capacities kick into full gear. Your immune system gets revitalized. Hormones and metabolism are balanced, and general maintenance, fine-tuning and repair of all bodily systems is performed. A good night's sleep, not just once in a while, but on an ongoing basis, is absolutely critical for your good health.
Insomnia is not a disease, but is usually a symptom of a deeper underlying bodily imbalance which can be corrected. For real success, the causes of the imbalance must be removed.
The most common underlying causes of chronic sleep issues are:
* Chronic stress or an over-stimulated nervous system.
* Hormonal imbalances (adrenal, thyroid and reproductive hormones in particular.)
* Poor diet (too much sugar, processed and refined foods and the common foods that cause sensitivities: gluten and dairy.)
* Stimulants or substances that can affect sleep (alcohol, caffeine, medications, recreational drugs, herbs, and even some vitamins.)
* Gastro-intestinal dysfunction
* Chronic pain
* Sleep Apnea
Although each of us is unique and, ideally, treatment should be individualized, my experience shows that the most effective long-term strategy for overcoming the most common type of insomnia in our fast-paced world is to better attune our bodies to the natural rhythm of darkness and light. This ultimately brings it back in sync with its natural rhythm. This can be done, for the most part, by changing bad habits and behaviors. In my practice, by doing this, I have seen a normalization in hormonal imbalances and a calming of the over-active nervous system, the two most common causes of sleep disorders.
Night and Day
As a result of living in tandem with the predictable patterns of day and night for thousands of years, these 24 hour cycles and rhythms became imprinted in our genes and, over time, we have developed internal body clocks that run in sync with nature. They are comprised of a variety of rhythmic patterns influencing every aspect of bodily function including hormone levels, digestion, body temperature and sleep.
But still our biology has not yet caught up with our ability to live without rest. And one of the most fundamental stresses on our systems is that we are living so out of sync with the natural fluctuations of light and dark. Our bodies evolved in dependence on signals from the sun, but to a large extent, we now get up without the sun, go to bed long after dark, work longer and longer days indoors under artificial lighting and spend little time outdoors, even in summer. During the day, we receive artificial light from fluorescent bulbs rather than the vitamin D-rich sunlight that our bodies need. Then, at night, when we need the dark to trigger essential melatonin production, excessive light throws our body rhythms out of balance even more.
Since the invention of the light bulb, obvious as its benefits have been, our lifestyles have really changed. Staying up all night can really sabotage our health. With light as with food, we must be careful of being overfed and undernourished. It becomes all too to easy to miss the very signals that regulate almost every system in the body, signals we're primed to receive and without which we cannot function properly.
Sleep Tips
It's essential to understand that it's not just what you do at night that affects your sleep. How you go about your day and shift into the evening also plays a big role in how well you sleep. So, I've put together some general sleep-friendly tips, broken down into daytime, evening and night time to help you start thinking in terms of how your body is affected by the day/night cycle and how you can get more in sync with it.
Daytime
Maintaining a sense of calm throughout the day, getting some natural light and avoiding stimulants is essential for restoring normal sleep chemistry.
Wake Up Right
Sleep researchers at the Mayo Clinic believe that if you need an alarm clock to wake you up, it's a sign that you're not sleeping right. Alarm clocks interrupt the sleep cycle and prevent sleep from completing naturally, pushing sleep problems into succeeding days. Dawn simulation devices are much more effective at establishing a healthy sleep cycle and gently rousing you from sleep.
Take Mindfulness Breaks
Close your office door, or find a quiet spot somewhere and get comfortable. Take 5 minute breaks throughout your day to focus on your breath. If that's challenging, then focus on your feet and then your hands. Feel them for a few minutes; become aware of them. This will calm you down. Quieting and slowing your mind calms the body, which is the perfect antidote to the over-stressed state we are often in.
Get Some Natural Sunlight Every Day
We live and work in artificially lit environments and often miss out on the strongest regulatory signal of all, natural sunlight. Researchers at Johns Hopkins University found that it's actually light itself that governs our sleeping patterns. As sunlight enters our eyes it regulates and resets our biological clocks, which involves triggering our brains and bodies to release specific chemicals and hormones that are vital to healthy sleep, mood, and aging. Studies show that adults across America are spending less than one hour outdoors each day, far less than in the past. Try to get at least half an hour of regular exposure to natural sunlight a day.
Exercise
Exercise is one of the best defenses against insomnia because it increases the amplitude of our daily rhythms. It signals the body to promote deeper sleep cycles. Both aerobic and anaerobic exercise work well. The best time to exercise is four to six hours before bedtime, but studies also show that people are more likely to stick to a routine if they exercise first thing in the morning. In general try to avoid exercising after 8pm as it may be too stimulating to your body and make it more difficult to get to sleep. This effect does vary, however, from individual to individual. Make an exercise plan for yourself that works for you and that you can stick to.
No More Caffeine
Caffeine, even in small doses, blocks sleep neurotransmitters, the calming chemicals your body makes to make you sleepy. If you have a problem with sleep, you must cut out all caffeinated beverages, even your morning cup of coffee. But caffeine is not just in coffee. It's in colas and other soft drinks, teas, including herbal teas, chocolate and some medications. There's even a little caffeine in decaffeinated coffee. Caffeine is a powerful stimulant with effects that can last up to seven hours. For people who have liver problems, or who are taking oral contraceptives or other medications (Anacin and Excedrin, for example), caffeine's effects can last much longer. It interferes with the bodies natural regulatory rhythms and chronic use of it can create a chronic bodily imbalance.
Try an Elimination Diet
Go for it! For two weeks, eliminate sugar, corn syrup, sodas, refined grains and processed foods. These are metabolic disruptors which overstress the organs involved in hormone regulation and can seriously affect your sleep cycles. In addition, avoid dairy and gluten products, especially wheat, for the two weeks as these can cause food reactions or sensitivities which can affect your sleep cycle, too.
Eat In Accordance With Your Body Rhythms
Your digestive system function peaks at lunchtime, so most of your food should be eaten by then. Your metabolism slows down in the late afternoon, leaving you poorly prepared to digest a large dinner; in other words: have a small one. Eat it early, at least three hours before going to sleep. Give your body a chance to recover and rebuild, instead of having to work on digestion while you sleep.
Note the Medications or Other Drugs You Are Taking
Medications such as antihistamines, diuretics, antipsychotics, antidepressants, decongestants, asthma medications, and some blood pressure medicines can cause sleeplessness. If you're taking any necessary medication that interrupts your sleep, talk with your doctor about an alternative.
Evening
Expecting to go from full speed to a standstill without slowing down first is unrealistic. You should prepare for sleep by giving your body the right signals. It takes time to produce the sleep neurotransmitters needed by the brain's sleep center to release the hormones that will allow you to sleep. Reducing stimulation in the evening before going to bed boosts the production of sleep hormones. Taking some time to wind down and prepare your environment before hopping into bed will encourage a good nights sleep.
Create an Electronic Sundown
By 10 pm, stop sitting in front of your computer or TV screen and switch off all other electronic devices. They are too stimulating to the brain and inhibit the release of these sleep neurotransmitters.
Prepare for Sleep
Dim the lights an hour or more before going to bed, take a warm bath, listen to calming music or soothing sounds. Remove any distractions (mental and physical) that will prevent you from sleeping.
Practice a Relaxation Technique
Too much stress is one of the most common causes of sleep disorders so learning to relax is key. Many people tell me they can't switch off their racing minds and therefore have trouble sleeping. Do some breathing exercises, restorative yoga or meditation. These will calm the mind and reduce the fears and worries that trigger the stress.
Nighttime
Creating consistency and optimizing the sleep environment are essential.
Create a Regular Routine
Going to bed around the same time, even on weekends, is the most important thing you can do to establish good sleep habits. We stay up late on weekends, expecting to make up sleep later or use the weekend to make up for lost sleep during the week. Both practices disrupt bodily rhythms and late night weekends, in particular, can cause insomnia during the workweek. We often think we can make-up for lost sleep by going to bed extra early another night, but the body clock's ability to regulate healthy sleep patterns depends on consistency. A regular sleep rhythm reminds the brain when to release sleep and wake hormones, which in turn effects all the other hormones, ultimately effecting our overall health.
Keep the Room As Dark As Possible
Our bodies need complete darkness for production of the important sleep hormone, melatonin. If your bedroom is not pitch dark when you go to sleep, it interferes with this key process and disrupts your circadian rhythms. Even the tiniest bit of light in the room can disrupt your pineal gland's production of sleep hormones, disturbing your sleep rhythms. Look around your bedroom for glowing indicator lights and try to remove or cover them: alarm clock read-outs, charging indicators on cell phones or PDA's, the monitor on your computer, battery indicators on cordless phones or answering machines, the DVD clock and timer etc. Cover all the lights of any electronic device and use dark shades or drapes on the windows if they are exposed to light. If any of this is not possible, wear an eye mask.
Keep the Room Cool
Lowering ambient temperature sends a feedback signal to the brain's sleep center that it's nighttime, and that it needs to release more sleep hormones. A sleeping temperature of 60 to 65 degrees is best for most people, even in the winter. In hot weather, use a floor or ceiling fan to create a breeze, or an air-conditioner set at about 70 degrees. Interestingly, I have heard from a number of patients with chronic cold feet who swear by wearing socks to bed.
Block Out Noise
If noise from the street, an upstairs neighbor, pets or a snoring bed partner is a problem, try using earplugs, an electronic device that makes "white noise" or a fan that hums to drowns out the surrounding sounds.
Do Not Rely on Sleeping Pills to Fall and Stay Asleep
Sleeping pills mask sleep problems and do not resolve the underlying causes of insomnia. Many sleep studies have concluded that long-term use of sleeping pills, whether prescription or over the counter, do more harm than good. They can be highly addictive and studies have found them to be potentially dangerous. If you have been taking them for a long time, ask your doctor to help you design a plan to eliminate them.
Don't Use Alcohol to Fall Asleep
Because of alcohol's sedating effect, many people drink to promote sleep. Alcohol does have an initial sleep inducing effect, but as it gets broken down by the body it sends the wrong metabolic signals which can cause you to wake up later on. It usually impairs sleep during the second half of the night leading to a reduction in overall sleep time.
Take Nutrients That Calm Down the Nervous System
Instead of sleeping pills or alcohol, try some supplements or herbs that have a calming effect half an hour to an hour before bedtime. Magnesium (300-600 mg) can be helpful as can calcium. The amino acids, L theanine (100-500mg), 5 HTP (50-100mg), taurine and GABA, and herbs like lemon balm, passion flower, chamomile, magnolia and valerian root can also help.
Try Some Melatonin at Night
For some people, melatonin can be extremely helpful. The dosage I usually use is anywhere between half a mg to three mg right before bedtime (sublingual tablets are better than oral). Melatonin is good for initiating sleep, not maintaining it.
Don't Make Sleep a Performance Issue
Often just thinking about sleep affects your ability to fall asleep. What happens frequently is that the way we cope with the insomnia becomes as much of a problem as the insomnia itself. It often becomes a vicious cycle of worrying about not being able to sleep which leads to worsening sleep problems. Like so many things in life, it is about letting go and going with the flow. If you can't fall asleep, don't fight it - instead try to do something that will help you relax, and then try again. Sleep needs to become a natural rhythm like breathing, something that comes automatically.
Although the vast majority of my patients have been helped with these general tips, addressing the particular causes more specifically in some cases is necessary. Those with thyroid, adrenal or gastro-intestinal dysfunction, and women in peri-menopause or menopause may need additional targeted treatments. Similarly for women in peri-menopause or menopause. Those in pain may need more specific treatments and for chronic insomniacs, especially heavy snorers and those who are obese, it is a good idea to rule out Sleep Apnea as the cause. This is a serious condition that affects at least 12 million Americans, many of whom have not been diagnosed.
I know from personal experience and from the many patients I have seen, that incorporating these sleep tips into our lives has made a huge difference. There is nothing quite like going from being worn out and exhausted to bouncing back to life when you find a new sleep groove; start catching your sleep wave and start sleeping well. The British poet Thomas Dekker observed that sleep is "the golden chain that ties health and the body together." I couldn't agree more. Here's to a good night's sleep on a regular basis.
One love
Frank
Source: http://www.huffingtonpost.com/dr-frank-lipman/sleep-and-rhythm-how-to-l_b_486491.html. This article was originally published in Goop.
Frank Lipman MD, is the founder and director of the Eleven Eleven Wellness Center in NYC a center whose emphasis is on preventive health care and patient education. His personal blend of Western and Eastern Medicine combined with the many other complimentary modalities he has studied, has helped thousands of people recover their energy and zest for life. He is the author of the recent REVIVE: Stop Feeling Spent and Start Living Again (2009) and Total Renewal; 7 key steps to Resilience, Vitality and Long-Term Health (2003).
20 Ways to Stick to Your Workout
By: Adam Campbell
You have the right to remain fat. Or skinny. Or weak. But you should know that every workout you miss can and will be used against you to make your belly bigger, your muscles smaller and weaker, and your life shorter. Unfortunately, most Americans are exercising their right not to exercise.
A recent study by the National Center for Health Statistics found that only 19 percent of the population regularly engages in "high levels of physical activity." (That's defined as three intense 20-minute workouts per week.)
Another 63 percent—about the same percentage as that of Americans who are overweight—believe that exercising would make them healthier, leaner, and less stressed, but they don't do it. At the root of this problem is motivation, or the lack thereof.
It's the difference between wanting to exercise and actually doing it. That's why the advice you're about to read is priceless. We've filled these pages with the favorite motivational strategies of the top personal trainers in the country. Their livelihoods, in fact, depend on the effectiveness of their tips to inspire their clients to exercise—and to stick with it. After all, statistics don't pay by the hour.
And for even more ways to shape your body, check out The Men’s Health Big Book of Exercises. With complete instructions of more than 600 exercises, along with hundreds of workouts and useful tips, it’s the most comprehensive guide to fitness ever created.
Blackmail Yourself
Take a picture of yourself shirtless, holding a sign that shows your e-mail address. Then e-mail it to a trusted but sadistic friend, with the following instructions: "If I don't send you a new picture that shows serious improvement in 12 weeks, post this photo at hotornot.com and send the link to the addresses listed below . . . " (Include as many e-mail addresses—especially of female acquaintances—as possible.) "It's nasty, but extremely effective," says Alwyn Cosgrove.
Buy a Year's Worth of Protein
"If a guy believes that a supplement will help him achieve better results, he'll be more inclined to keep up his workouts in order to reap the full benefits and avoid wasting his money," says Kuebler. Stick with the stuff that really does help: protein and creatine, from major brands like MuscleTech, EAS, and Biotest.
See Your Body Through Her Eyes
Ask your wife to make like Howard Stern and identify your most displeasing physical characteristic. "It's instant motivation," says Mejia. If she's hesitant, make a list for her—abs, love handles, upper arms, and so on—and have her rank them from best to worst. Make the most-hated body part your workout focus for 4 weeks, then repeat the quiz for more motivation.
Make Your Goals Attractive
"To stay motivated, frame your goals so that they drive you to achieve them," says Charles Staley, owner of staleytraining.com. For example, if you're a 200-pound guy, decide whether you'd rather bench "over 200 pounds," "the bar with two 45-pound plates on each side," or "your body weight." They're all different ways of saying the same thing, but one is probably more motivating to you than the others.
Start a Streak
There's nothing like a winning streak to attract fans to the ballpark. Do the same for your workout by trying to set a new record for consecutive workouts without a miss. "Every time your streak ends, strive to set a longer mark in your next attempt," says Williams.
Go Through the Motions
On days when you don't feel like working out, make the only requirement of your exercise session a single set of your favorite exercise. "It's likely that once you've started, you'll finish," says Rachel Cosgrove, C.S.C.S. If you still don't feel like being in the gym, go home. This way, you never actually stop exercising; you just have some gaps in your training log.
Don't Do What You Hate
"Whenever you start to dread your workout, do what appeals to you instead," says John Raglin, Ph.D., an exercise psychologist at Indiana University. If you loathe going to a gym, try working out at home. (Check the Men's Health Home Workout Bible for ideas.) If you despise the treadmill, then jump rope, lift weights, or find a basketball court. Bottom line: If you're sick of your routine, find a new one.
Have a Body-Composition Test
Do this every 2 months for a clear end date for the simple goal of losing body fat or gaining muscle. "Tangible results are the best motivator," says Tim Kuebler, C.S.C.S., a trainer in Kansas City, Missouri. Your gym probably offers the service for a small fee—just make sure the same trainer performs the test each time.
Squat First
If you have trouble finishing your weight workout, start with the exercises you dread. "You'll look forward to your favorite exercises at the end of your workout, which will encourage you to complete the entire session," says John Williams, C.S.C.S., co-owner of Spectrum Conditioning in Port Washington, New York.
Plan Your Workouts in Advance
At the start of each month, schedule all of your workouts at once, and cross them off as they're completed. For an average month, you might try for a total of 16 workouts. If any are left undone at the end of the month, tack them on to the following month. And make sure you have a contingency plan for bad weather and unscheduled meetings. "You're about 40 percent more likely to work out if you have strategies to help you overcome these obstacles," says Rod Dishman, Ph.D., an exercise scientist at the University of Georgia.
Burn a Workout CD
Studies have shown that men who pedal stationary cycles while listening to their favorite music will do so longer and more intensely than men who exercise without music. So burn a disc with your favorite adrenaline-boosting songs (maybe something by Limp Bizkit or—if you're over 40—Hot Tuna).
Strike an Agreement with Your Family
The rule: You get 1 hour to yourself every day, provided that you use it for exercise (and reciprocate the favor). So there's no pressure to do household chores, play marathon games of Monopoly, or be a doting husband (a fat, doting husband). "Since it's for your health, it's a contract they can't refuse. And that will allow you to exercise guilt-free while acting as a role model for your children," says Darren Steeves, C.S.C.S., a trainer in Canada.
Join a Fitness Message Board
It'll be full of inspiration from men who have accomplished their goals and are working toward new ones. Our particular favorite: the 52-Day Challenge. Created by a Men's Health Belly Off! Club forum member with the username Determined, it's designed to foster encouragement, discipline, and accountability. "Each participant posts and tracks his goals for a 52-day period so that everyone is accountable to the other members," says Determined. To sign up, click here.
Do a Daily Gut Check
Place your fingers on your belly and inhale deeply so that it expands. As you exhale, contract your abdominal muscles and push your fingertips against your hard abdominal wall. Now pinch. "You're holding pure fat between your fingers," says Tom Seabourne, Ph.D., author of Athletic Abs. Do this every day, 30 minutes before your workout, and you'll find that you'll rarely decide to skip it.
Think About Fat
Your body is storing and burning fat simultaneously, but it's always doing one faster than the other. "Understanding that you're getting either fatter or leaner at any one time will keep you body-conscious so you won't overeat or underexercise," says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness Training in Santa Clarita, California.
Compete
Find a sport or event that you enjoy and train to compete in it. "It adds a greater meaning to each workout," says Alex Koch, Ph.D., C.S.C.S., an exercise researcher (and competitive weight lifter) at Truman State University. Consider training for the World Master's games, an Olympics-like competition for regular guys. Events include basketball, rowing, golf, triathlon, and weight lifting.
Switch Your Training Partners
Working out with a partner who will hold you accountable for showing up at the gym works well—for a while. But the more familiar you are with the partner, the easier it becomes to back out of workout plans. "Close friends and family members don't always make the best training partners because they may allow you to slack off or cancel workouts," says Jacqueline Wagner, C.S.C.S., a trainer in New York City. To keep this from happening, find a new, less forgiving workout partner every few months.
Tie Exercise to Your Health
Check your cholesterol. Then set a goal of lowering your LDL cholesterol by 20 points and increasing your HDL cholesterol by 5 points. "You'll decrease your risk of heart disease while providing yourself with a very important, concrete goal," says John Thyfault, Ph.D., C.S.C.S., an exercise researcher at East Carolina University. Ask your doctor to write a prescription for new blood work in a month. You'll just have to go to the lab, and the doctor will call you with the results.
Make a "Friendly" Bet
Challenge your nemesis—that idea-stealing coworker or a non-mowing neighbor—to a contest. The first guy to drop 15 pounds, run a 6-minute mile, or bench- press 250 pounds wins. The key: "Make sure it's someone you don't particularly like," says Michael Mejia, C.S.C.S., Men's Health exercise advisor. (It's okay if your rival thinks you're best friends.)
Sign Up for a Distant Race
That is, one that's at least 500 miles away. The extra incentive of paying for airfare and a hotel room will add to your motivation to follow your training plan, says Carolyn Ross-Toren, chairwoman of the Mayor's Fitness Council in San Antonio.
http://www.menshealth.com/mhlists/workout_motivation_strategies/index.php
You have the right to remain fat. Or skinny. Or weak. But you should know that every workout you miss can and will be used against you to make your belly bigger, your muscles smaller and weaker, and your life shorter. Unfortunately, most Americans are exercising their right not to exercise.
A recent study by the National Center for Health Statistics found that only 19 percent of the population regularly engages in "high levels of physical activity." (That's defined as three intense 20-minute workouts per week.)
Another 63 percent—about the same percentage as that of Americans who are overweight—believe that exercising would make them healthier, leaner, and less stressed, but they don't do it. At the root of this problem is motivation, or the lack thereof.
It's the difference between wanting to exercise and actually doing it. That's why the advice you're about to read is priceless. We've filled these pages with the favorite motivational strategies of the top personal trainers in the country. Their livelihoods, in fact, depend on the effectiveness of their tips to inspire their clients to exercise—and to stick with it. After all, statistics don't pay by the hour.
And for even more ways to shape your body, check out The Men’s Health Big Book of Exercises. With complete instructions of more than 600 exercises, along with hundreds of workouts and useful tips, it’s the most comprehensive guide to fitness ever created.
Blackmail Yourself
Take a picture of yourself shirtless, holding a sign that shows your e-mail address. Then e-mail it to a trusted but sadistic friend, with the following instructions: "If I don't send you a new picture that shows serious improvement in 12 weeks, post this photo at hotornot.com and send the link to the addresses listed below . . . " (Include as many e-mail addresses—especially of female acquaintances—as possible.) "It's nasty, but extremely effective," says Alwyn Cosgrove.
Buy a Year's Worth of Protein
"If a guy believes that a supplement will help him achieve better results, he'll be more inclined to keep up his workouts in order to reap the full benefits and avoid wasting his money," says Kuebler. Stick with the stuff that really does help: protein and creatine, from major brands like MuscleTech, EAS, and Biotest.
See Your Body Through Her Eyes
Ask your wife to make like Howard Stern and identify your most displeasing physical characteristic. "It's instant motivation," says Mejia. If she's hesitant, make a list for her—abs, love handles, upper arms, and so on—and have her rank them from best to worst. Make the most-hated body part your workout focus for 4 weeks, then repeat the quiz for more motivation.
Make Your Goals Attractive
"To stay motivated, frame your goals so that they drive you to achieve them," says Charles Staley, owner of staleytraining.com. For example, if you're a 200-pound guy, decide whether you'd rather bench "over 200 pounds," "the bar with two 45-pound plates on each side," or "your body weight." They're all different ways of saying the same thing, but one is probably more motivating to you than the others.
Start a Streak
There's nothing like a winning streak to attract fans to the ballpark. Do the same for your workout by trying to set a new record for consecutive workouts without a miss. "Every time your streak ends, strive to set a longer mark in your next attempt," says Williams.
Go Through the Motions
On days when you don't feel like working out, make the only requirement of your exercise session a single set of your favorite exercise. "It's likely that once you've started, you'll finish," says Rachel Cosgrove, C.S.C.S. If you still don't feel like being in the gym, go home. This way, you never actually stop exercising; you just have some gaps in your training log.
Don't Do What You Hate
"Whenever you start to dread your workout, do what appeals to you instead," says John Raglin, Ph.D., an exercise psychologist at Indiana University. If you loathe going to a gym, try working out at home. (Check the Men's Health Home Workout Bible for ideas.) If you despise the treadmill, then jump rope, lift weights, or find a basketball court. Bottom line: If you're sick of your routine, find a new one.
Have a Body-Composition Test
Do this every 2 months for a clear end date for the simple goal of losing body fat or gaining muscle. "Tangible results are the best motivator," says Tim Kuebler, C.S.C.S., a trainer in Kansas City, Missouri. Your gym probably offers the service for a small fee—just make sure the same trainer performs the test each time.
Squat First
If you have trouble finishing your weight workout, start with the exercises you dread. "You'll look forward to your favorite exercises at the end of your workout, which will encourage you to complete the entire session," says John Williams, C.S.C.S., co-owner of Spectrum Conditioning in Port Washington, New York.
Plan Your Workouts in Advance
At the start of each month, schedule all of your workouts at once, and cross them off as they're completed. For an average month, you might try for a total of 16 workouts. If any are left undone at the end of the month, tack them on to the following month. And make sure you have a contingency plan for bad weather and unscheduled meetings. "You're about 40 percent more likely to work out if you have strategies to help you overcome these obstacles," says Rod Dishman, Ph.D., an exercise scientist at the University of Georgia.
Burn a Workout CD
Studies have shown that men who pedal stationary cycles while listening to their favorite music will do so longer and more intensely than men who exercise without music. So burn a disc with your favorite adrenaline-boosting songs (maybe something by Limp Bizkit or—if you're over 40—Hot Tuna).
Strike an Agreement with Your Family
The rule: You get 1 hour to yourself every day, provided that you use it for exercise (and reciprocate the favor). So there's no pressure to do household chores, play marathon games of Monopoly, or be a doting husband (a fat, doting husband). "Since it's for your health, it's a contract they can't refuse. And that will allow you to exercise guilt-free while acting as a role model for your children," says Darren Steeves, C.S.C.S., a trainer in Canada.
Join a Fitness Message Board
It'll be full of inspiration from men who have accomplished their goals and are working toward new ones. Our particular favorite: the 52-Day Challenge. Created by a Men's Health Belly Off! Club forum member with the username Determined, it's designed to foster encouragement, discipline, and accountability. "Each participant posts and tracks his goals for a 52-day period so that everyone is accountable to the other members," says Determined. To sign up, click here.
Do a Daily Gut Check
Place your fingers on your belly and inhale deeply so that it expands. As you exhale, contract your abdominal muscles and push your fingertips against your hard abdominal wall. Now pinch. "You're holding pure fat between your fingers," says Tom Seabourne, Ph.D., author of Athletic Abs. Do this every day, 30 minutes before your workout, and you'll find that you'll rarely decide to skip it.
Think About Fat
Your body is storing and burning fat simultaneously, but it's always doing one faster than the other. "Understanding that you're getting either fatter or leaner at any one time will keep you body-conscious so you won't overeat or underexercise," says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness Training in Santa Clarita, California.
Compete
Find a sport or event that you enjoy and train to compete in it. "It adds a greater meaning to each workout," says Alex Koch, Ph.D., C.S.C.S., an exercise researcher (and competitive weight lifter) at Truman State University. Consider training for the World Master's games, an Olympics-like competition for regular guys. Events include basketball, rowing, golf, triathlon, and weight lifting.
Switch Your Training Partners
Working out with a partner who will hold you accountable for showing up at the gym works well—for a while. But the more familiar you are with the partner, the easier it becomes to back out of workout plans. "Close friends and family members don't always make the best training partners because they may allow you to slack off or cancel workouts," says Jacqueline Wagner, C.S.C.S., a trainer in New York City. To keep this from happening, find a new, less forgiving workout partner every few months.
Tie Exercise to Your Health
Check your cholesterol. Then set a goal of lowering your LDL cholesterol by 20 points and increasing your HDL cholesterol by 5 points. "You'll decrease your risk of heart disease while providing yourself with a very important, concrete goal," says John Thyfault, Ph.D., C.S.C.S., an exercise researcher at East Carolina University. Ask your doctor to write a prescription for new blood work in a month. You'll just have to go to the lab, and the doctor will call you with the results.
Make a "Friendly" Bet
Challenge your nemesis—that idea-stealing coworker or a non-mowing neighbor—to a contest. The first guy to drop 15 pounds, run a 6-minute mile, or bench- press 250 pounds wins. The key: "Make sure it's someone you don't particularly like," says Michael Mejia, C.S.C.S., Men's Health exercise advisor. (It's okay if your rival thinks you're best friends.)
Sign Up for a Distant Race
That is, one that's at least 500 miles away. The extra incentive of paying for airfare and a hotel room will add to your motivation to follow your training plan, says Carolyn Ross-Toren, chairwoman of the Mayor's Fitness Council in San Antonio.
http://www.menshealth.com/mhlists/workout_motivation_strategies/index.php
Sunday, March 7, 2010
Natural Sunscreen Recipe
Everyone needs a little bit of sunshine to get their vitamin D, it’s healthy. What’s not healthy is over exposure to the sun. Sunburn increases the risk of dangerous skin cancers. Did you know however, that many of our commercial sunblocks and sunscreens can also increase your risks of cancer? And exacerbate many other problems such as eczema.
These chemicals, have all been linked with causing cancers – and are commonly found in commercial sunscreens.
* Benzolalcohol
* BHA {Butylatedhydroxyanisole}
* Butyl {methoxydibenzoylemethane}
* Diazolodinyl Urea
* Dimethicone
* Diasodium EDTA
* Ethanol
* Homosalate
* hydroxybenzoates {parabens}
* Methylisothiazolinone
* 4-Methylbenzylidene Camphor
* Octorcrylene
* Octyl Methoxycinnamate
* Octyl Salicylate
* Oxybenzone
* Phenoxyethanol
* Polysorbate 20
* Titanium Dioxide {The “sunblock” component of most sunscreens}
* Triethanolamine
Sunscreens containing Zinc Oxide as an alternative to titanium dioxide is a healthier idea, or y0u can mix your own sunscreen using the following recipe:
In a saucepan on low heat combine:
* 70 grams of apricot kernel oil
* 35 grams of coconut oil
* 35 grams of bees wax
Mix gently until all ingredients are dispersed. Remove from the heat and add 100 grams of distilled water. Stir until thick and smooth, and add:
* 2 tablespoons of zinc oxide (Available at health food stores, and drug stores)
* 1 tablespoon of wheat germ oil
Leave it to set and store in a dark coloured glass jar.
When it comes to sun protection, covering up and limiting exposure is your safest bet. Wear a hat, sunglasses, and long sleeved clothing, and stay out of the sun during peak periods. When swimming, use protective swimwear and stay out of the sun during peak times.
No sunscreen is ever 100% effective in preventing sunburn.
Source: http://www.naturalparentingtips.com/child-health/natural-sunscreen-recipe/
These chemicals, have all been linked with causing cancers – and are commonly found in commercial sunscreens.
* Benzolalcohol
* BHA {Butylatedhydroxyanisole}
* Butyl {methoxydibenzoylemethane}
* Diazolodinyl Urea
* Dimethicone
* Diasodium EDTA
* Ethanol
* Homosalate
* hydroxybenzoates {parabens}
* Methylisothiazolinone
* 4-Methylbenzylidene Camphor
* Octorcrylene
* Octyl Methoxycinnamate
* Octyl Salicylate
* Oxybenzone
* Phenoxyethanol
* Polysorbate 20
* Titanium Dioxide {The “sunblock” component of most sunscreens}
* Triethanolamine
Sunscreens containing Zinc Oxide as an alternative to titanium dioxide is a healthier idea, or y0u can mix your own sunscreen using the following recipe:
In a saucepan on low heat combine:
* 70 grams of apricot kernel oil
* 35 grams of coconut oil
* 35 grams of bees wax
Mix gently until all ingredients are dispersed. Remove from the heat and add 100 grams of distilled water. Stir until thick and smooth, and add:
* 2 tablespoons of zinc oxide (Available at health food stores, and drug stores)
* 1 tablespoon of wheat germ oil
Leave it to set and store in a dark coloured glass jar.
When it comes to sun protection, covering up and limiting exposure is your safest bet. Wear a hat, sunglasses, and long sleeved clothing, and stay out of the sun during peak periods. When swimming, use protective swimwear and stay out of the sun during peak times.
No sunscreen is ever 100% effective in preventing sunburn.
Source: http://www.naturalparentingtips.com/child-health/natural-sunscreen-recipe/
The Unhealthiest Salads in America
If you’re looking to eat healthfully at your favorite restaurant, don’t automatically turn to the salad menu. Turns out, restaurant salads can often be as bad as—or worse than—any burger or steak on the menu. Sure, salads may contain a fresh produce base, but those leafy greens are too often weighed down with cheese, deep fried croutons, and high-calorie dressings. In fact, one salad from a popular chain restaurant contains over 1,500 calories! Surprised? Then check out this list of the Worst Salads in America, culled from the new book Eat This, Not That! 2010.
#6. Quizno’s Honey Mustard Chicken Regular Chopped Salad
920 calories
65 g fat (20 g saturated, 0.5 g trans)
1,685 mg sodium
The secret to this salad’s salacious calorie count is in the sauce. A general rule of thumb when you eat at Quizno’s: Serving sizes are often not what they seem. This “Regular Chopped Salad” accounts for nearly half your day’s caloric allotment. Even most of the small chopped salads pack over 500 calories. Unless you order the Pan Asian small, consider a salad at Quizno’s a meal unto itself, not a side dish.
Bonus tip: Want to make sure your lunch doesn't destroy your diet? Familiarize yourself with this indispensable list of the 30 Unhealthiest Sandwiches in America. It'll help you keep your waistline from ballooning.
Eat This Instead: Pan Asian Small Chopped Salad
270 calories
11 g fat (2.5 g saturated, 0 g trans)
1,190 mg sodium
#5. Romano’s Macaroni Grill Parmesan-Crusted Chicken Salad
960 calories
16 g saturated fat
1,990 mg sodium
49 g carbohydrates
Here’s a little menu magic for you: Anytime you see the words “parmesan-crusted,” assume the dish has been slathered in cheese and given the frying treatment. Which is probably why this Parmesan-Crusted Chicken Salad has nearly a full day’s worth of sodium and half a day’s worth of calories. One of the biggest problems with Mac Grill’s menu items—though we love it in general—is the sodium content. We’d say order the Warm Spinach Salad, but it’s packed with as much salt as you’ll find in five large orders of McDonald’s french fries. Your only smart salad side dish selection at this chain is the Fresh Greens or Caesar.
Eat This Instead: Fresh Greens
320 calories
5 g saturated fat
300 mg sodium
20 g carbohydrates
#4. Chili’s Quesadilla Explosion Salad
1,400 calories
88 g fat (26 g saturated)
2,370 mg sodium
This salad is explosive all right. Here’s a tip: At most Mexican restaurants, the salads are actually the absolute worst items on the menu. For example, with burritos and tacos, the amount of high-fat, high-calorie fillers is limited to what will fit in the shells. But there’s no built-in portion control with salads. So it’s no surprise that this Quesadilla Explosion Salad contains a full day’s worth of salt and nearly three-quarters of your day’s calories (it’s the caloric equivalent of 172 Cheetos, in fact). Unfortunately, Chili’s offers only three salads with less than 500 calories. Stick with the Guiltless Grill options, or the salad mentioned below.
Bonus tip: Corona may taste great with Mexican food, but is it the smartest beverage option? Read The 40 Best and Worst Beers to find out. (Otherwise it's nearly impossible to tell the difference between a bottle of beer with more than 300 calories versus one with just 100—knowing the difference and choosing the smarter swap can save you 20 lbs of fat a year!)
Eat This Instead: Small Caribbean Salad with Grilled Chicken
490 calories
24 g fat (4 g saturated)
420 mg sodium
#3. Applebee’s Oriental Chicken Salad with Oriental Vinaigrette
1,430 calories
This salad starts out with a bed of “Fresh Asian greens,” according to the menu. Unfortunately, these greens serve as a bed for deep-fried chicken tenders and carbohydrate-heavy crispy noodles. Without dressing, this dish rings in at 840 calories—already more than in an Applebee’s hamburger. But factor in the super-heavy dressing and you’re adding another 590 calories to the mix. To put that in perspective, a lunch sandwich shouldn’t pack more than 500 calories, tops. At Applebee’s, the only salad that won’t sink your entire meal is the Paradise Chicken Salad, which cuts back on calories by using grilled chicken instead of fried and actual produce instead of noodles. (Note: Applebee's refuses to disclose their nutrition information, so you just might be consuming days' worth of sodium as well!)
Eat This Instead: Paradise Chicken Salad
340 calories
#2. Cheesecake Factory Caesar Salad with Chicken
1,513 calories
16 g saturated fat
1,481 mg sodium
23 g carbohydrates
The top three words you never want to see sharing a space with “salad” on a menu: tuna, taco, and yes, the mighty Caesar. Consider that tangle of romaine a hapless vehicle for the troubling trinity of croutons, Parmesan cheese, and viscous Caesar dressing. This Cheesecake Factory version is the worst; the elephantine portion yields a salad with more calories than 10 Twinkies! If you’re looking for a salad meal at Cheesecake Factory, choose from the Weight Management varieties—every other salad tops 500 calories.
Eat This Instead: Weight Management Pear & Endive Salad
479 calories
4 g saturated fat
1,509 mg sodium
31 g carbohydrates
#1. California Pizza Kitchen Waldorf Chicken Salad with Blue Cheese Dressing (full)
1,570 calories
30 g saturated fat
2,082 mg sodium
CPK is no stranger to the title of “Worst Salad in America”—in fact, last year’s Thai Crunch Salad from California Pizza Kitchen won this dubious distinction for having over 2,000 calories. CPK has since downgraded the Asian-inspired leafy disaster (to a more modest 1,399 calories). Unfortunately, the rest of their salad lineup is still sorely lacking in smart options. This Waldorf Chicken Salad takes the title this year—the blue cheese dressing certainly doesn’t help, and neither does the oversized plate this salad is served on. Believe it or not, your best bet at CPK is to order two slices of thin-crust pizza with any toppings you want. But if you’re set on a salad, choose a half-size of the Moroccan Chicken, below.
Eat This Instead: Moroccan Chicken Salad (half)
412 calories
4 g saturated fat
309 mg sodium
Source: http://health.yahoo.com/experts/eatthis/47832/the-unhealthiest-salads-in-america/
#6. Quizno’s Honey Mustard Chicken Regular Chopped Salad
920 calories
65 g fat (20 g saturated, 0.5 g trans)
1,685 mg sodium
The secret to this salad’s salacious calorie count is in the sauce. A general rule of thumb when you eat at Quizno’s: Serving sizes are often not what they seem. This “Regular Chopped Salad” accounts for nearly half your day’s caloric allotment. Even most of the small chopped salads pack over 500 calories. Unless you order the Pan Asian small, consider a salad at Quizno’s a meal unto itself, not a side dish.
Bonus tip: Want to make sure your lunch doesn't destroy your diet? Familiarize yourself with this indispensable list of the 30 Unhealthiest Sandwiches in America. It'll help you keep your waistline from ballooning.
Eat This Instead: Pan Asian Small Chopped Salad
270 calories
11 g fat (2.5 g saturated, 0 g trans)
1,190 mg sodium
#5. Romano’s Macaroni Grill Parmesan-Crusted Chicken Salad
960 calories
16 g saturated fat
1,990 mg sodium
49 g carbohydrates
Here’s a little menu magic for you: Anytime you see the words “parmesan-crusted,” assume the dish has been slathered in cheese and given the frying treatment. Which is probably why this Parmesan-Crusted Chicken Salad has nearly a full day’s worth of sodium and half a day’s worth of calories. One of the biggest problems with Mac Grill’s menu items—though we love it in general—is the sodium content. We’d say order the Warm Spinach Salad, but it’s packed with as much salt as you’ll find in five large orders of McDonald’s french fries. Your only smart salad side dish selection at this chain is the Fresh Greens or Caesar.
Eat This Instead: Fresh Greens
320 calories
5 g saturated fat
300 mg sodium
20 g carbohydrates
#4. Chili’s Quesadilla Explosion Salad
1,400 calories
88 g fat (26 g saturated)
2,370 mg sodium
This salad is explosive all right. Here’s a tip: At most Mexican restaurants, the salads are actually the absolute worst items on the menu. For example, with burritos and tacos, the amount of high-fat, high-calorie fillers is limited to what will fit in the shells. But there’s no built-in portion control with salads. So it’s no surprise that this Quesadilla Explosion Salad contains a full day’s worth of salt and nearly three-quarters of your day’s calories (it’s the caloric equivalent of 172 Cheetos, in fact). Unfortunately, Chili’s offers only three salads with less than 500 calories. Stick with the Guiltless Grill options, or the salad mentioned below.
Bonus tip: Corona may taste great with Mexican food, but is it the smartest beverage option? Read The 40 Best and Worst Beers to find out. (Otherwise it's nearly impossible to tell the difference between a bottle of beer with more than 300 calories versus one with just 100—knowing the difference and choosing the smarter swap can save you 20 lbs of fat a year!)
Eat This Instead: Small Caribbean Salad with Grilled Chicken
490 calories
24 g fat (4 g saturated)
420 mg sodium
#3. Applebee’s Oriental Chicken Salad with Oriental Vinaigrette
1,430 calories
This salad starts out with a bed of “Fresh Asian greens,” according to the menu. Unfortunately, these greens serve as a bed for deep-fried chicken tenders and carbohydrate-heavy crispy noodles. Without dressing, this dish rings in at 840 calories—already more than in an Applebee’s hamburger. But factor in the super-heavy dressing and you’re adding another 590 calories to the mix. To put that in perspective, a lunch sandwich shouldn’t pack more than 500 calories, tops. At Applebee’s, the only salad that won’t sink your entire meal is the Paradise Chicken Salad, which cuts back on calories by using grilled chicken instead of fried and actual produce instead of noodles. (Note: Applebee's refuses to disclose their nutrition information, so you just might be consuming days' worth of sodium as well!)
Eat This Instead: Paradise Chicken Salad
340 calories
#2. Cheesecake Factory Caesar Salad with Chicken
1,513 calories
16 g saturated fat
1,481 mg sodium
23 g carbohydrates
The top three words you never want to see sharing a space with “salad” on a menu: tuna, taco, and yes, the mighty Caesar. Consider that tangle of romaine a hapless vehicle for the troubling trinity of croutons, Parmesan cheese, and viscous Caesar dressing. This Cheesecake Factory version is the worst; the elephantine portion yields a salad with more calories than 10 Twinkies! If you’re looking for a salad meal at Cheesecake Factory, choose from the Weight Management varieties—every other salad tops 500 calories.
Eat This Instead: Weight Management Pear & Endive Salad
479 calories
4 g saturated fat
1,509 mg sodium
31 g carbohydrates
#1. California Pizza Kitchen Waldorf Chicken Salad with Blue Cheese Dressing (full)
1,570 calories
30 g saturated fat
2,082 mg sodium
CPK is no stranger to the title of “Worst Salad in America”—in fact, last year’s Thai Crunch Salad from California Pizza Kitchen won this dubious distinction for having over 2,000 calories. CPK has since downgraded the Asian-inspired leafy disaster (to a more modest 1,399 calories). Unfortunately, the rest of their salad lineup is still sorely lacking in smart options. This Waldorf Chicken Salad takes the title this year—the blue cheese dressing certainly doesn’t help, and neither does the oversized plate this salad is served on. Believe it or not, your best bet at CPK is to order two slices of thin-crust pizza with any toppings you want. But if you’re set on a salad, choose a half-size of the Moroccan Chicken, below.
Eat This Instead: Moroccan Chicken Salad (half)
412 calories
4 g saturated fat
309 mg sodium
Source: http://health.yahoo.com/experts/eatthis/47832/the-unhealthiest-salads-in-america/
Saturday, March 6, 2010
The 30 Worst Sandwiches in America
When it comes to sandwiches, remember this: With the power to create comes the power to inflate. Want proof? Scroll through this jaw-dropping list of the 30 Worst Sandwiches in America for a lineup of disastrous hand-held mega-meals that'll bloat your belly and call for a loosening of belt buckles. It's not all disastrous, though - for a bit of relief, we've also listed the reasonable alternatives you should eat instead.
30. WORST LUNCH SANDWICH FROM ARBY’S
Ultimate BLT Market Fresh Sandwich
779 calories
45 g fat (11g saturated)
1,571 mg sodium
This isn’t even the worst of the Market Fresh Sandwiches; the Pecan Chicken Salad weighs in at a hefty 870 calories. The lesson? Trust the ingredients, not the name. “Market Fresh” is little more than a marketing ploy to persuade consumers to indulge without guilt. Opt for the Bacon Cheddar Roastburger instead. Arby’s roast beef sandwiches are all relatively safe, and unless you order double meat, not one of the Roastburgers exceeds 500 calories.
Eat This Instead: Bacon Cheddar Roastburger
440 calories
18 g fat (8 g saturated)
1,427 mg sodium
29. WORST BREAKFAST SANDWICH FROM ARBY’S
Ham, Egg & Cheese Wrap
575 calories
31 g fat (10 g saturated)
2,005 mg sodium
Ever since wraps became erroneously associated with healthy eating, restaurants have been slowly beefing up the amount of cheese and sauce they stuff inside. The reasoning is simple: The perception of health might make you test it out, but the surreptitious loads of fat and salt will keep you coming back for more. Opt for a croissant instead. Croissants make a surprisingly decent foundation for a breakfast sandwich, but the same rules still apply: Keep the bacon to garnishlike levels, and avoid sausage when possible.
Eat This Instead: Bacon, Egg & Cheese Croissant
378 calories
25 g fat (12 g saturated)
850 mg sodium
28. WORST SANDWICH FROM ATLANTA BREAD COMPANY
Bistro Chicken Press Sandwich
780 calories
41 g fat (11 g saturated)
1,660 mg sodium
This sandwich is lined with pesto, which ordinarily we approve of for its load of healthy fats. Unfortunately, here that pesto is muddled with an aggressive application of mayo, bloating this into the fattiest chicken sandwich on the menu. To contrast, ABC’s Chicken Waldorf is what chicken salad would be if it were dreamed up by a nutritionist. This version uses a minimal amount of mayonnaise and leans on antioxidant-rich fillers like cranberries, apples, and walnuts.
Eat this instead: Chicken Waldorf Sandwich
450 calories
29 g fat (4.5 g saturated)
510 mg sodium
27. WORST SANDWICH FROM AU BON PAIN
Prosciutto Mozzarella Sandwich
780 calories
40 g fat (16 g saturated)
2,270 mg sodium
Au Bon Pain’s sandwiches tend to suffer from serious sodium overload, so adding übersalty prosciutto only exacerbates the problem. Even sans sides, this thing eats through almost your entire day’s sodium requirement. Go for the Thai Chicken Wrap. Most of Au Bon’s sandwiches hover around 700 calories (including a number of their meat-free options), but you’ll beat the average every time with this one.
Eat This Instead: Thai Peanut Chicken Wrap
530 calories
15 g fat (2 g saturated)
1,340 mg sodium
26. WORST SANDWICH FROM BAJA FRESH
Chicken Quesadilla
1,330 calories
80 g fat (27 g saturated)
2,590 mg sodium
Quesadillas are second only to nachos in terms of belt-breaking potential. There’s not one on the menu—not even the veggie quesadilla—with fewer than 1,200 calories. Try a torta. Tortas are Mexican sandwiches loaded with grilled or braised meat, avocado, salsa, and other fresh fixings. At Baja, it’s one of your best bets for a decent entrée. Order this one without the side of chips, and you’ll cut 240 calories off your meal.
Eat This Instead: Chicken Torta
620 calories
23 g fat (6 g saturated)
1,330 mg sodium
25. WORST SANDWICH FROM BLIMPIE
Roast Beef & Cheddar Wrap
684 calories
36 g fat (12 g saturated)
1,928 mg sodium
Here’s a secret most sandwich shops would rather not tell you: Wraps carry more starchy carbohydrates than regular breads do. Guess that puts an end to the myth of the “healthy wrap.” Roast beef doesn’t have the same lean reputation as turkey and chicken, but in truth, most cuts are nearly as reliable as either of those poultry choices. Feel free to make it the anchor of any sandwich you order.
Eat This Instead: Roast Beef and Provolone (6” wheat)
385 calories
12 g fat (5 g saturated)
990 mg sodium
24. WORST SANDWICH FROM BOSTON MARKET
Classic Chicken Sandwich
800 calories
41 g fat (7 g saturated)
1,900 mg sodium
It’s not surprising to find a load of fat in a chicken salad sandwich. It’s built around a deluge of sticky mayonnaise, after all. What’s shocking is the egregious load of trans fat. We still can’t figure out how they managed to squeeze twice the daily limit into one little sandwich. The Dark Chicken Individual Meal makes for a pretty well-balanced meal by providing a load of protein with relatively few carbohydrates. Just take it easy with the saltshaker—sodium is the one area where Boston Market’s chicken falls flat.
Eat This Instead: Dark Chicken Individual Meal
580 calories
30 g fat (7 g saturated)
1,850 mg sodium
23. WORST LUNCH SANDWICH FROM BURGER KING
Tendercrisp Chicken Sandwich
800 calories
46 g fat (8 g saturated)
1,640 mg sodium
Don’t let trifling terms like “tender” distract you from more telling terms like “crisp,” which is a fast-food euphemism for deep-fried. Not even the Whopper with cheese has this many calories. Go straight for the tenders themselves; these are some of the lowest-calorie fried chicken pieces in the treacherous world of fast food. Their only decent rivals are the nuggets at Chick-fil-A.
Eat This Instead: Chicken Tenders
400 calories
21 g fat (4 g saturated)
920 mg sodium
22. WORST BREAKFAST SANDWICH FROM BURGER KING
Sausage and Cheese BK Breakfast Shots
420 calories
31 g fat (10 g saturated)
910 mg sodium
Sausage is the clear loser in the battle of the breakfast meats. The sooner you learn to skip it, the sooner you can start dropping pounds. Go straight for the Ham Omelet Sandwich. You won’t find a better breakfast sandwich at any fast-food window in the country.
Eat This Instead: Ham Omelet Sandwich
290 calories
12 g fat (4.5 g saturated)
870 mg sodium
21. WORST SANDWICH FROM THE CHEESECAKE FACTORY
Grilled Chicken and Avocado Club
1,752 calories
28 g saturated fat
2,309 mg sodium
Who would have guessed that a dish with a name like this could pack more calories than 11 scoops of Breyers All Natural Mint Chocolate Chip? Skip sandwiches entirely. The “lightest” on the menu is the 1,052-calorie Grilled Cheese. Go for the Factory Burger. Surprisingly, this is one of the best burgers offered at any sit-down restaurant in America, and so long as you swap out the fries for something healthier, it’s also one of the safest entrées you’ll find on Cheesecake Factory’s misguided menu.
Eat This Instead: The Factory Burger
737 calories
15 g saturated fat
1,018 mg sodium
20. WORST SANDWICH FROM CHICK-FIL-A
Chicken Caesar Cool Wrap
480 calories
16 g fat (7 g saturated)
1,810 mg sodium
Chick-fil-A joins two of the most overrated “health” foods—wraps and Caesar salad—into one handheld package. At some establishments, it would still be a “this,” but at Chick-fil-A, it's one of the worst items on the menu. Most chicken clubs suffer from at least one of three major blights: mayonnaise, breading, or bacon overload. Thankfully the Chargrilled Chicken Club Sandwich avoids all, making it the only club sandwich we've seen with fewer than 500 calories.
Eat This Instead: Chick-fil-A Chargrilled Chicken Club Sandwich
380 calories
11 g fat (5 g saturated)
1,560 mg sodium
19. WORST SANDWICH FROM COSI
Chicken TBM Sandwich
722 calories
40 g fat
845 mg sodium
This version of three classic flavors—tomatoes, basil, and chicken—will saddle you with an extra 212 calories and more than double the fat of its pesto-paved relative. The Tuscan Pesto Chicken Sandwich harnesses the powers of pesto and sun-dried tomatoes, which collectively bring big flavor and plenty of healthy fat to the table. Both ingredients rely on olive oil, an excellent source of blood- and brain-boosting monounsaturated fats.
Eat This Instead: Tuscan Pesto Chicken Sandwich
510 calories
18 g fat
452 mg sodium
18. WORST SANDWICH FROM CULVER’S
North Atlantic Cod Fillet Sandwich
663 calories
41 g fat (7 g saturated)
979 mg sodium
Here’s a new rule to live by: Fish stops being seafood as soon as it gets battered and fried. After that, it’s no better than the grease it was cooked in. However, the burgers at Culver’s are some of the best you’ll find anywhere. Any single burger you order—so long as it doesn’t have bacon on it—will have fewer than 500 calories. Now if only they could figure out how to cut the gram of trans fat from their patties.
Eat This Instead: Mushroom & Swiss Burger
431 calories
20 g fat (9 g saturated)
551 mg sodium
17. WORST SANDWICH FROM DUNKIN’ DONUTS
Chicken Parmesan Flatbread
480 calories
22 g fat (7 g saturated)
1,220 mg sodium
What's the point of using low-calorie flatbread if you're just going to stuff it with fried chicken and cheese? Sadly, Dunkin's chicken sandwiches only get worse from here. The flatbread cohort offers some pretty reliable options. All of them come with a hefty dose of protein, and only one—the Chicken Parm—has more than 400 calories.
Eat This Instead: Turkey Cheddar & Bacon Flatbread
390 calories
19 g fat (7 g saturated)
1,090 mg sodium
16. WORST SANDWICH FROM HARDEE’S
Charbroiled Chicken Club Sandwich
560 calories
30 g fat (8 g saturated)
1,430 mg sodium
What goes into a club at Hardee’s? Cheese, bacon, and mayonnaise—the unholy trinity of sandwich toppings. Try the Little Thick Cheeseburger, instead. With this burger, Hardee’s has achieved what so many other restaurants fail to do: Create a quarter-pound cheeseburger with fewer than 500 calories. Remember this the next time you have a hankering for red meat.
Eat This Instead: Little Thick Cheeseburger
450 calories
23 g fat (9 g saturated)
1,180 mg sodium
15. WORST SANDWICH FROM HOOTERS
Smothered Chicken Sandwich
800 calories
It’s not just fried and “crispy” chicken you need to watch for; even the straight grilled stuff often comes at an unexpectedly high caloric price. Truth is, this is nothing more than a chicken cheese steak with 200 mystery calories tacked on. Go for the Philly Cheese Steak instead. Yes, it’s hard to believe that a steak sandwich beats out a chicken sandwich, but we’ve seen stranger things at chain restaurants. Truth is, nearly half of this sandwich’s heft comes from a rewarding trio of onions, peppers and mushrooms, and if Hooters is using sirloin here (as many cheesesteak slingers do), then they’ve nailed the recipe for a solid sandwich.
Eat This Instead: Philly Cheese Steak
600 calories
14. WORST SANDWICH FROM JIMMY JOHN’S
Italian Night Club
951 calories
51 g fat (12 g saturated)
2,166 mg sodium
Most traditional cured Italian meats (think salami, pepperoni, and capicola) are utterly packed with fat and salt. Stick to the more common toppers—turkey, ham, chicken, and roast beef—and avoid exotic-sounding meats. Try a Big John with grey poupon (instead of the traditional bread-buckling load of mayonnaise) to bring the sandwich to an even more admirable 349 calories.
Eat This Instead: Big John
533 calories
24 g fat (4 g saturated)
1,014 mg sodium
13. WORST SANDWICH AT KFC
Crispy Twister
580 calories
30 g fat (7 g saturated)
1,250 mg sodium
The crispy chicken is not the only problem here—there’s also a heft of carbs in the tortilla and a load of fat in the “pepper mayo sauce” to worry about. Not even Original Recipe chicken can drop this thing below 500 calories. Opt for the KFC Snackers Honey BBQ instead, which is the leanest of all KFC’s Snackers.
Eat This Instead: KFC Snackers Honey BBQ
420 calories
6 g fat (2 g saturated)
940 mg sodium
12. WORST SANDWICH AT LONG JOHN SILVER’S
Fish Sandwich
470 calories
23 f fat (5 g saturated)
1,210 mg sodium
The American Heart Association recommends keeping your trans fat intake below 1 percent of your total calories. How does this sandwich fare? Not well: 9 percent of its calories come in the form of the dangerous oil. The rule at Long John Silver’s is that if the fish isn’t grilled, it just isn’t safe. Go for the Grilled Pacific Salmon instead. Salmon has more omega-3 fats than any other fish in the sea, and it hasn’t been dipped in LSJ’s trans-fatty frying oil. That means you’re swapping out the world’s worst fats for the world’s best.
Eat This Instead: Grilled Pacific Salmon
245 calories
8 g fat (1.5 g saturated)
440 mg sodium
11. THE WORST LUNCH SANDWICH AT MCDONALD’S
Grilled Chicken Club Sandwich
530 calories
17 g fat (6 g saturated)
1,410 mg sodium
Mayonnaise and bacon destroy any benefit you might have earned by ordering this sandwich grilled instead of crispy. Go for the McDouble instead. This new addition to the Dollar Menu is the best double burger we’ve encountered, and even if you decide to add extra cheese, you’re only looking at a 50-calorie tariff.
Eat This Instead: McDouble
390 calories
19 g fat (8 g saturated)
920 mg sodium
10. THE WORST BREAKFAST SANDWICH AT MCDONALD’S
McSkillet Burrito with Sausage
610 calories
36 g fat (14 g saturated)
1,390 mg sodium
Outside of the disastrous Deluxe Breakfasts, this is the single worst item on the morning menu. Start your day this way and you’ll have just 6 grams of saturated fat and 1,000 milligrams of sodium to negotiate with the rest of the day. Go for the Egg McMuffin with hash browns and coffee, instead. A nice balance of protein, fats, and carbs makes the McMuffin one of our all-time favorite breakfast sandwiches.
Eat This Instead: Egg McMuffin (with hash browns and coffee)
450 calories
21 g fat (6.5 g saturated)
1,130 mg sodium
9. THE WORST SANDWICH AT PANERA
Chipotle Chicken on Artisan French Bread
1,020 calories
57 g fat (20.5 g saturated)
1,900 mg sodium
Panera’s Signature Sandwich menu houses some of the biggest gutbombs in the entire restaurant, so minimize the damage by sticking to the Café sandwiches. With the bulk of Panera’s sandwiches floating in the 700- to 900- calorie range, the Chicken Bacon Dijon on French Bread emerges in the lead as the clear winner. Just be sure to watch your sodium intake for the rest of the day.
Eat This Instead: Chicken Bacon Dijon on French Bread
650 calories
24 g fat (11 g saturated)
1,140 mg sodium
8. THE WORST SANDWICH AT QUIZNOS
Prime Rib Cheesesteak Sandwich
670 calories
41 g fat (10 g saturated)
1,085 mg sodium
Quiznos relies heavily on bottled sauces, which creates a wide discrepancy between the best and worst subs on their sandwich menu. This fat-laden faux-Philly sub is officially the worst on offer. For a leaner option, try the Roadhouse Steak Sammie. At a mere 195 calories, it’s the best, but none of them stray beyond the 300-calorie range.
Eat This Instead: Roadhouse Steak Sammie (and a cup of chili with crackers)
380 calories
12 g fat (3 g saturated)
1,335 mg sodium
7. THE WORST SANDWICH AT RUBY TUESDAY
Turkey Minis
1,058 calories
58 g fat
79 g carbohydrates
Generally, you can count on sandwiches to outperform wraps in the battle for nutritional honors, but Ruby’s Minis are the exception to the rule. If you must have Minis, order them as double. You’ll get two burgers instead of four, but you’ll also save a couple hundred calories. A better option is the Turkey Burger Wrap, which takes a rare (and nutritionally savvy) approach by using mustard in place of fatty mayonnaise. This move puts it hundreds of calories ahead of most other wraps in the country.
Eat This Instead: Turkey Burger Wrap>
551 calories
19 g fat
44 g carbohydrates
6. THE WORST SANDWICH AT SCHLOTZSKY’S
Original-Style Turkey Sandwich
831 calories
35 g fat (14 g saturated)
2,529 mg sodium
Half the medium subs on the menu break the 700-calorie barrier, and few sound as harmless as this one. The problem is the salami and three types of cheese. Eat a Smoked Turkey Breast Sandwich, instead. It has no secrets. Or, you can save nearly 300 calories and eat a delicious Mediterranean Pizza. Even with two types of cheese, this pizza competes with the best medium-size subs on the menu. Just be sure to keep your sodium in check for the rest of the day. Unfortunately, Schlotzsky’s has a bad habit of lacing their items with more salt than you should eat in one sitting.
Eat This Instead: Mediterranean Pizza
560 calories
20 g fat (9 g saturated)
1,581 mg sodium
5. THE WORST SANDWICH AT SONIC
Chicken Club Toaster Sandwich
740 calories
46 g fat (11 g saturated)
1,740 mg sodium
This sandwich suffers from a gut-bloating trio of cheese, bacon, and mayonnaise. You’re better off with any other Toaster Sandwich on the menu. That includes both the Bacon Cheeseburger and Country Fried Steak versions. Try the BLT Toaster instead. Bacon, lettuce and tomato sandwiches are far better than you’ve probably given them credit for. It has 170 fewer calories than any other Toaster Sandwich, making it one of the best sandwiches on Sonic’s menu.
Eat This Instead: BLT Toaster Sandwich
500 calories
29 g fat (7 g saturated)
950 mg sodium
4. THE WORST SANDWICH AT STARBUCK’S
Tarragon Chicken Salad Sandwich (with Grande Berry Chai Infusion)
740 calories
12 g fat (2 g saturated)
73 g sugar
1,335 mg sodium
We applaud Starbucks for using light mayo in their chicken salad, but it’s not enough to keep this sandwich from being the worst lunch option on the menu. What’s worse is the Berry Chai Infusion: It has more sugar than three Twinkies. Choose, instead, a sandwich prepared with pesto instead of mayonnaise. It decreases the quantity while increasing the quality of fats in your lunch—just be sure you don’t wash it down with a sugar-loaded beverage bomb. A cloyingly sweet drink is the fastest route to lunchtime disaster at Starbucks.
Eat This Instead: Turkey Cranberry Pesto (with Grande Green Shaken Iced Tea)
480 calories
19 g fat (2 g saturated)
26 g sugars
990 mg sodium
3. THE WORST LUNCH SANDWICH AT SUBWAY
Meatball Marinara
580 calories
23 g fat (9 g saturated)
1,660 mg sodium
Subway’s fat-loaded meatballs make this the biggest blemish on the restaurant’s menu. Go for a footlong, and you’re facing more than half your day’s calories, nearly the entire day’s saturated fat, and well over a day’s worth of sodium. Opt for the Steak and Cheese instead. This particular sub didn’t make the cut for the roundup of Jared’s Favorites, but that doesn’t make it a bad lunch option. In fact, crafting your sandwich with steak instead of chicken breast adds only 22 calories to your sub. That’s a manageable tariff for such a generous upgrade. Now pile on the produce.
Eat This Instead: Steak and Cheese
390 calories
10 g fat (4.5 g saturated)
1,670 mg sodium
2. WORST BREAKFAST SANDWICH AT SUBWAY
Sausage & Cheese Flatbread Breakfast Sandwich
740 calories
25 g fat (11 g saturated)
1,210 mg sodium
So you really love sausage? Okay, fine, but are you willing to gain 13 pounds a year over it? That’s exactly what you’re looking at if you make a choice like this three times a week. We’ll take the ham and pocket the calories every time. Go for the Black Forest Ham & Cheese Breakfast Sandwich. You won’t find a breakfast sandwich with fewer than 400 calories at Subway, and this one is you best option. But what gives these sandwiches good A.M. potential is the option to load them up with lunchtime fixings. Pile on the spinach, peppers, onions and anything else from the produce department.
Eat This Instead: Black Forest Ham & Cheese Breakfast Sandwich
450 calories
19 g fat (7 g saturated)
1,450 mg sodium
1. WORST BREAKFAST SANDWICH AT WENDY’S
Chicken Club Sandwich
550 calories
26 g fat (8 g saturated)
1,290 mg sodium
The three strips of bacon, Swiss cheese, and a load of mayo are basically three types of fat on top of a piece of chicken that’s already been fried in fat. Any other chicken sandwich or wrap on the menu will save you at least 100 calories. Try, for example, the Spicy Chicken Fillet Sandwich. It’s a truly rare specimen; crispy fried chicken, slathered with mayo, with fewer than 500 calories. Wendy’s has somehow managed to pull off this feat of culinary craftsmanship, so if you want to indulge, this is the best way to do so without inflicting any waistline destruction.
Eat This Instead: Spicy Chicken Fillet Sandwich
440 calories
16 g fat (3 g saturated fat)
1,200 mg sodium
Source: http://eatthis.menshealth.com/slideshow/30-worst-sandwiches-america
30. WORST LUNCH SANDWICH FROM ARBY’S
Ultimate BLT Market Fresh Sandwich
779 calories
45 g fat (11g saturated)
1,571 mg sodium
This isn’t even the worst of the Market Fresh Sandwiches; the Pecan Chicken Salad weighs in at a hefty 870 calories. The lesson? Trust the ingredients, not the name. “Market Fresh” is little more than a marketing ploy to persuade consumers to indulge without guilt. Opt for the Bacon Cheddar Roastburger instead. Arby’s roast beef sandwiches are all relatively safe, and unless you order double meat, not one of the Roastburgers exceeds 500 calories.
Eat This Instead: Bacon Cheddar Roastburger
440 calories
18 g fat (8 g saturated)
1,427 mg sodium
29. WORST BREAKFAST SANDWICH FROM ARBY’S
Ham, Egg & Cheese Wrap
575 calories
31 g fat (10 g saturated)
2,005 mg sodium
Ever since wraps became erroneously associated with healthy eating, restaurants have been slowly beefing up the amount of cheese and sauce they stuff inside. The reasoning is simple: The perception of health might make you test it out, but the surreptitious loads of fat and salt will keep you coming back for more. Opt for a croissant instead. Croissants make a surprisingly decent foundation for a breakfast sandwich, but the same rules still apply: Keep the bacon to garnishlike levels, and avoid sausage when possible.
Eat This Instead: Bacon, Egg & Cheese Croissant
378 calories
25 g fat (12 g saturated)
850 mg sodium
28. WORST SANDWICH FROM ATLANTA BREAD COMPANY
Bistro Chicken Press Sandwich
780 calories
41 g fat (11 g saturated)
1,660 mg sodium
This sandwich is lined with pesto, which ordinarily we approve of for its load of healthy fats. Unfortunately, here that pesto is muddled with an aggressive application of mayo, bloating this into the fattiest chicken sandwich on the menu. To contrast, ABC’s Chicken Waldorf is what chicken salad would be if it were dreamed up by a nutritionist. This version uses a minimal amount of mayonnaise and leans on antioxidant-rich fillers like cranberries, apples, and walnuts.
Eat this instead: Chicken Waldorf Sandwich
450 calories
29 g fat (4.5 g saturated)
510 mg sodium
27. WORST SANDWICH FROM AU BON PAIN
Prosciutto Mozzarella Sandwich
780 calories
40 g fat (16 g saturated)
2,270 mg sodium
Au Bon Pain’s sandwiches tend to suffer from serious sodium overload, so adding übersalty prosciutto only exacerbates the problem. Even sans sides, this thing eats through almost your entire day’s sodium requirement. Go for the Thai Chicken Wrap. Most of Au Bon’s sandwiches hover around 700 calories (including a number of their meat-free options), but you’ll beat the average every time with this one.
Eat This Instead: Thai Peanut Chicken Wrap
530 calories
15 g fat (2 g saturated)
1,340 mg sodium
26. WORST SANDWICH FROM BAJA FRESH
Chicken Quesadilla
1,330 calories
80 g fat (27 g saturated)
2,590 mg sodium
Quesadillas are second only to nachos in terms of belt-breaking potential. There’s not one on the menu—not even the veggie quesadilla—with fewer than 1,200 calories. Try a torta. Tortas are Mexican sandwiches loaded with grilled or braised meat, avocado, salsa, and other fresh fixings. At Baja, it’s one of your best bets for a decent entrée. Order this one without the side of chips, and you’ll cut 240 calories off your meal.
Eat This Instead: Chicken Torta
620 calories
23 g fat (6 g saturated)
1,330 mg sodium
25. WORST SANDWICH FROM BLIMPIE
Roast Beef & Cheddar Wrap
684 calories
36 g fat (12 g saturated)
1,928 mg sodium
Here’s a secret most sandwich shops would rather not tell you: Wraps carry more starchy carbohydrates than regular breads do. Guess that puts an end to the myth of the “healthy wrap.” Roast beef doesn’t have the same lean reputation as turkey and chicken, but in truth, most cuts are nearly as reliable as either of those poultry choices. Feel free to make it the anchor of any sandwich you order.
Eat This Instead: Roast Beef and Provolone (6” wheat)
385 calories
12 g fat (5 g saturated)
990 mg sodium
24. WORST SANDWICH FROM BOSTON MARKET
Classic Chicken Sandwich
800 calories
41 g fat (7 g saturated)
1,900 mg sodium
It’s not surprising to find a load of fat in a chicken salad sandwich. It’s built around a deluge of sticky mayonnaise, after all. What’s shocking is the egregious load of trans fat. We still can’t figure out how they managed to squeeze twice the daily limit into one little sandwich. The Dark Chicken Individual Meal makes for a pretty well-balanced meal by providing a load of protein with relatively few carbohydrates. Just take it easy with the saltshaker—sodium is the one area where Boston Market’s chicken falls flat.
Eat This Instead: Dark Chicken Individual Meal
580 calories
30 g fat (7 g saturated)
1,850 mg sodium
23. WORST LUNCH SANDWICH FROM BURGER KING
Tendercrisp Chicken Sandwich
800 calories
46 g fat (8 g saturated)
1,640 mg sodium
Don’t let trifling terms like “tender” distract you from more telling terms like “crisp,” which is a fast-food euphemism for deep-fried. Not even the Whopper with cheese has this many calories. Go straight for the tenders themselves; these are some of the lowest-calorie fried chicken pieces in the treacherous world of fast food. Their only decent rivals are the nuggets at Chick-fil-A.
Eat This Instead: Chicken Tenders
400 calories
21 g fat (4 g saturated)
920 mg sodium
22. WORST BREAKFAST SANDWICH FROM BURGER KING
Sausage and Cheese BK Breakfast Shots
420 calories
31 g fat (10 g saturated)
910 mg sodium
Sausage is the clear loser in the battle of the breakfast meats. The sooner you learn to skip it, the sooner you can start dropping pounds. Go straight for the Ham Omelet Sandwich. You won’t find a better breakfast sandwich at any fast-food window in the country.
Eat This Instead: Ham Omelet Sandwich
290 calories
12 g fat (4.5 g saturated)
870 mg sodium
21. WORST SANDWICH FROM THE CHEESECAKE FACTORY
Grilled Chicken and Avocado Club
1,752 calories
28 g saturated fat
2,309 mg sodium
Who would have guessed that a dish with a name like this could pack more calories than 11 scoops of Breyers All Natural Mint Chocolate Chip? Skip sandwiches entirely. The “lightest” on the menu is the 1,052-calorie Grilled Cheese. Go for the Factory Burger. Surprisingly, this is one of the best burgers offered at any sit-down restaurant in America, and so long as you swap out the fries for something healthier, it’s also one of the safest entrées you’ll find on Cheesecake Factory’s misguided menu.
Eat This Instead: The Factory Burger
737 calories
15 g saturated fat
1,018 mg sodium
20. WORST SANDWICH FROM CHICK-FIL-A
Chicken Caesar Cool Wrap
480 calories
16 g fat (7 g saturated)
1,810 mg sodium
Chick-fil-A joins two of the most overrated “health” foods—wraps and Caesar salad—into one handheld package. At some establishments, it would still be a “this,” but at Chick-fil-A, it's one of the worst items on the menu. Most chicken clubs suffer from at least one of three major blights: mayonnaise, breading, or bacon overload. Thankfully the Chargrilled Chicken Club Sandwich avoids all, making it the only club sandwich we've seen with fewer than 500 calories.
Eat This Instead: Chick-fil-A Chargrilled Chicken Club Sandwich
380 calories
11 g fat (5 g saturated)
1,560 mg sodium
19. WORST SANDWICH FROM COSI
Chicken TBM Sandwich
722 calories
40 g fat
845 mg sodium
This version of three classic flavors—tomatoes, basil, and chicken—will saddle you with an extra 212 calories and more than double the fat of its pesto-paved relative. The Tuscan Pesto Chicken Sandwich harnesses the powers of pesto and sun-dried tomatoes, which collectively bring big flavor and plenty of healthy fat to the table. Both ingredients rely on olive oil, an excellent source of blood- and brain-boosting monounsaturated fats.
Eat This Instead: Tuscan Pesto Chicken Sandwich
510 calories
18 g fat
452 mg sodium
18. WORST SANDWICH FROM CULVER’S
North Atlantic Cod Fillet Sandwich
663 calories
41 g fat (7 g saturated)
979 mg sodium
Here’s a new rule to live by: Fish stops being seafood as soon as it gets battered and fried. After that, it’s no better than the grease it was cooked in. However, the burgers at Culver’s are some of the best you’ll find anywhere. Any single burger you order—so long as it doesn’t have bacon on it—will have fewer than 500 calories. Now if only they could figure out how to cut the gram of trans fat from their patties.
Eat This Instead: Mushroom & Swiss Burger
431 calories
20 g fat (9 g saturated)
551 mg sodium
17. WORST SANDWICH FROM DUNKIN’ DONUTS
Chicken Parmesan Flatbread
480 calories
22 g fat (7 g saturated)
1,220 mg sodium
What's the point of using low-calorie flatbread if you're just going to stuff it with fried chicken and cheese? Sadly, Dunkin's chicken sandwiches only get worse from here. The flatbread cohort offers some pretty reliable options. All of them come with a hefty dose of protein, and only one—the Chicken Parm—has more than 400 calories.
Eat This Instead: Turkey Cheddar & Bacon Flatbread
390 calories
19 g fat (7 g saturated)
1,090 mg sodium
16. WORST SANDWICH FROM HARDEE’S
Charbroiled Chicken Club Sandwich
560 calories
30 g fat (8 g saturated)
1,430 mg sodium
What goes into a club at Hardee’s? Cheese, bacon, and mayonnaise—the unholy trinity of sandwich toppings. Try the Little Thick Cheeseburger, instead. With this burger, Hardee’s has achieved what so many other restaurants fail to do: Create a quarter-pound cheeseburger with fewer than 500 calories. Remember this the next time you have a hankering for red meat.
Eat This Instead: Little Thick Cheeseburger
450 calories
23 g fat (9 g saturated)
1,180 mg sodium
15. WORST SANDWICH FROM HOOTERS
Smothered Chicken Sandwich
800 calories
It’s not just fried and “crispy” chicken you need to watch for; even the straight grilled stuff often comes at an unexpectedly high caloric price. Truth is, this is nothing more than a chicken cheese steak with 200 mystery calories tacked on. Go for the Philly Cheese Steak instead. Yes, it’s hard to believe that a steak sandwich beats out a chicken sandwich, but we’ve seen stranger things at chain restaurants. Truth is, nearly half of this sandwich’s heft comes from a rewarding trio of onions, peppers and mushrooms, and if Hooters is using sirloin here (as many cheesesteak slingers do), then they’ve nailed the recipe for a solid sandwich.
Eat This Instead: Philly Cheese Steak
600 calories
14. WORST SANDWICH FROM JIMMY JOHN’S
Italian Night Club
951 calories
51 g fat (12 g saturated)
2,166 mg sodium
Most traditional cured Italian meats (think salami, pepperoni, and capicola) are utterly packed with fat and salt. Stick to the more common toppers—turkey, ham, chicken, and roast beef—and avoid exotic-sounding meats. Try a Big John with grey poupon (instead of the traditional bread-buckling load of mayonnaise) to bring the sandwich to an even more admirable 349 calories.
Eat This Instead: Big John
533 calories
24 g fat (4 g saturated)
1,014 mg sodium
13. WORST SANDWICH AT KFC
Crispy Twister
580 calories
30 g fat (7 g saturated)
1,250 mg sodium
The crispy chicken is not the only problem here—there’s also a heft of carbs in the tortilla and a load of fat in the “pepper mayo sauce” to worry about. Not even Original Recipe chicken can drop this thing below 500 calories. Opt for the KFC Snackers Honey BBQ instead, which is the leanest of all KFC’s Snackers.
Eat This Instead: KFC Snackers Honey BBQ
420 calories
6 g fat (2 g saturated)
940 mg sodium
12. WORST SANDWICH AT LONG JOHN SILVER’S
Fish Sandwich
470 calories
23 f fat (5 g saturated)
1,210 mg sodium
The American Heart Association recommends keeping your trans fat intake below 1 percent of your total calories. How does this sandwich fare? Not well: 9 percent of its calories come in the form of the dangerous oil. The rule at Long John Silver’s is that if the fish isn’t grilled, it just isn’t safe. Go for the Grilled Pacific Salmon instead. Salmon has more omega-3 fats than any other fish in the sea, and it hasn’t been dipped in LSJ’s trans-fatty frying oil. That means you’re swapping out the world’s worst fats for the world’s best.
Eat This Instead: Grilled Pacific Salmon
245 calories
8 g fat (1.5 g saturated)
440 mg sodium
11. THE WORST LUNCH SANDWICH AT MCDONALD’S
Grilled Chicken Club Sandwich
530 calories
17 g fat (6 g saturated)
1,410 mg sodium
Mayonnaise and bacon destroy any benefit you might have earned by ordering this sandwich grilled instead of crispy. Go for the McDouble instead. This new addition to the Dollar Menu is the best double burger we’ve encountered, and even if you decide to add extra cheese, you’re only looking at a 50-calorie tariff.
Eat This Instead: McDouble
390 calories
19 g fat (8 g saturated)
920 mg sodium
10. THE WORST BREAKFAST SANDWICH AT MCDONALD’S
McSkillet Burrito with Sausage
610 calories
36 g fat (14 g saturated)
1,390 mg sodium
Outside of the disastrous Deluxe Breakfasts, this is the single worst item on the morning menu. Start your day this way and you’ll have just 6 grams of saturated fat and 1,000 milligrams of sodium to negotiate with the rest of the day. Go for the Egg McMuffin with hash browns and coffee, instead. A nice balance of protein, fats, and carbs makes the McMuffin one of our all-time favorite breakfast sandwiches.
Eat This Instead: Egg McMuffin (with hash browns and coffee)
450 calories
21 g fat (6.5 g saturated)
1,130 mg sodium
9. THE WORST SANDWICH AT PANERA
Chipotle Chicken on Artisan French Bread
1,020 calories
57 g fat (20.5 g saturated)
1,900 mg sodium
Panera’s Signature Sandwich menu houses some of the biggest gutbombs in the entire restaurant, so minimize the damage by sticking to the Café sandwiches. With the bulk of Panera’s sandwiches floating in the 700- to 900- calorie range, the Chicken Bacon Dijon on French Bread emerges in the lead as the clear winner. Just be sure to watch your sodium intake for the rest of the day.
Eat This Instead: Chicken Bacon Dijon on French Bread
650 calories
24 g fat (11 g saturated)
1,140 mg sodium
8. THE WORST SANDWICH AT QUIZNOS
Prime Rib Cheesesteak Sandwich
670 calories
41 g fat (10 g saturated)
1,085 mg sodium
Quiznos relies heavily on bottled sauces, which creates a wide discrepancy between the best and worst subs on their sandwich menu. This fat-laden faux-Philly sub is officially the worst on offer. For a leaner option, try the Roadhouse Steak Sammie. At a mere 195 calories, it’s the best, but none of them stray beyond the 300-calorie range.
Eat This Instead: Roadhouse Steak Sammie (and a cup of chili with crackers)
380 calories
12 g fat (3 g saturated)
1,335 mg sodium
7. THE WORST SANDWICH AT RUBY TUESDAY
Turkey Minis
1,058 calories
58 g fat
79 g carbohydrates
Generally, you can count on sandwiches to outperform wraps in the battle for nutritional honors, but Ruby’s Minis are the exception to the rule. If you must have Minis, order them as double. You’ll get two burgers instead of four, but you’ll also save a couple hundred calories. A better option is the Turkey Burger Wrap, which takes a rare (and nutritionally savvy) approach by using mustard in place of fatty mayonnaise. This move puts it hundreds of calories ahead of most other wraps in the country.
Eat This Instead: Turkey Burger Wrap>
551 calories
19 g fat
44 g carbohydrates
6. THE WORST SANDWICH AT SCHLOTZSKY’S
Original-Style Turkey Sandwich
831 calories
35 g fat (14 g saturated)
2,529 mg sodium
Half the medium subs on the menu break the 700-calorie barrier, and few sound as harmless as this one. The problem is the salami and three types of cheese. Eat a Smoked Turkey Breast Sandwich, instead. It has no secrets. Or, you can save nearly 300 calories and eat a delicious Mediterranean Pizza. Even with two types of cheese, this pizza competes with the best medium-size subs on the menu. Just be sure to keep your sodium in check for the rest of the day. Unfortunately, Schlotzsky’s has a bad habit of lacing their items with more salt than you should eat in one sitting.
Eat This Instead: Mediterranean Pizza
560 calories
20 g fat (9 g saturated)
1,581 mg sodium
5. THE WORST SANDWICH AT SONIC
Chicken Club Toaster Sandwich
740 calories
46 g fat (11 g saturated)
1,740 mg sodium
This sandwich suffers from a gut-bloating trio of cheese, bacon, and mayonnaise. You’re better off with any other Toaster Sandwich on the menu. That includes both the Bacon Cheeseburger and Country Fried Steak versions. Try the BLT Toaster instead. Bacon, lettuce and tomato sandwiches are far better than you’ve probably given them credit for. It has 170 fewer calories than any other Toaster Sandwich, making it one of the best sandwiches on Sonic’s menu.
Eat This Instead: BLT Toaster Sandwich
500 calories
29 g fat (7 g saturated)
950 mg sodium
4. THE WORST SANDWICH AT STARBUCK’S
Tarragon Chicken Salad Sandwich (with Grande Berry Chai Infusion)
740 calories
12 g fat (2 g saturated)
73 g sugar
1,335 mg sodium
We applaud Starbucks for using light mayo in their chicken salad, but it’s not enough to keep this sandwich from being the worst lunch option on the menu. What’s worse is the Berry Chai Infusion: It has more sugar than three Twinkies. Choose, instead, a sandwich prepared with pesto instead of mayonnaise. It decreases the quantity while increasing the quality of fats in your lunch—just be sure you don’t wash it down with a sugar-loaded beverage bomb. A cloyingly sweet drink is the fastest route to lunchtime disaster at Starbucks.
Eat This Instead: Turkey Cranberry Pesto (with Grande Green Shaken Iced Tea)
480 calories
19 g fat (2 g saturated)
26 g sugars
990 mg sodium
3. THE WORST LUNCH SANDWICH AT SUBWAY
Meatball Marinara
580 calories
23 g fat (9 g saturated)
1,660 mg sodium
Subway’s fat-loaded meatballs make this the biggest blemish on the restaurant’s menu. Go for a footlong, and you’re facing more than half your day’s calories, nearly the entire day’s saturated fat, and well over a day’s worth of sodium. Opt for the Steak and Cheese instead. This particular sub didn’t make the cut for the roundup of Jared’s Favorites, but that doesn’t make it a bad lunch option. In fact, crafting your sandwich with steak instead of chicken breast adds only 22 calories to your sub. That’s a manageable tariff for such a generous upgrade. Now pile on the produce.
Eat This Instead: Steak and Cheese
390 calories
10 g fat (4.5 g saturated)
1,670 mg sodium
2. WORST BREAKFAST SANDWICH AT SUBWAY
Sausage & Cheese Flatbread Breakfast Sandwich
740 calories
25 g fat (11 g saturated)
1,210 mg sodium
So you really love sausage? Okay, fine, but are you willing to gain 13 pounds a year over it? That’s exactly what you’re looking at if you make a choice like this three times a week. We’ll take the ham and pocket the calories every time. Go for the Black Forest Ham & Cheese Breakfast Sandwich. You won’t find a breakfast sandwich with fewer than 400 calories at Subway, and this one is you best option. But what gives these sandwiches good A.M. potential is the option to load them up with lunchtime fixings. Pile on the spinach, peppers, onions and anything else from the produce department.
Eat This Instead: Black Forest Ham & Cheese Breakfast Sandwich
450 calories
19 g fat (7 g saturated)
1,450 mg sodium
1. WORST BREAKFAST SANDWICH AT WENDY’S
Chicken Club Sandwich
550 calories
26 g fat (8 g saturated)
1,290 mg sodium
The three strips of bacon, Swiss cheese, and a load of mayo are basically three types of fat on top of a piece of chicken that’s already been fried in fat. Any other chicken sandwich or wrap on the menu will save you at least 100 calories. Try, for example, the Spicy Chicken Fillet Sandwich. It’s a truly rare specimen; crispy fried chicken, slathered with mayo, with fewer than 500 calories. Wendy’s has somehow managed to pull off this feat of culinary craftsmanship, so if you want to indulge, this is the best way to do so without inflicting any waistline destruction.
Eat This Instead: Spicy Chicken Fillet Sandwich
440 calories
16 g fat (3 g saturated fat)
1,200 mg sodium
Source: http://eatthis.menshealth.com/slideshow/30-worst-sandwiches-america
Tuesday, March 2, 2010
Are You Cheating Yourself by Choosing the Treadmill?
What's Better: the Treadmill or the Open Road?
When it comes to running (and walking), you have two types of people: those who adore the outdoors and those who would rather have their try at the treadmill. I've heard countless reasons from each type of runner on exactly why they choose to run indoors or out, but for the newbie runner, it can be confusing. Which is better? Is there really a big difference between the treadmill and the sidewalk? Which offers a higher calorie burn? What are the pros and cons of each option?
In order to clear up confusion and settle this debate once and for all, we're pitting treadmill running vs. outdoor running. In this head-to-head match, we'll rate indoor and outdoor running's pros and cons on different and important variables. Read on to find out which type of running reigns supreme for you!
Surface
On the treadmill, you run on one surface: the treadmill belt. This is good because it's flat and has some give for your knees, as long as the belt is properly waxed and cared for. On the other hand, the treadmill is flat and, even with an incline, doesn't give your muscles the same variability or challenge that you'd get outside.
Running outside gives you greater variability and challenge because of the changes in terrain and slope, but if you're running on the cement sidewalks or asphalt, running can be very jarring on your knees and joints. When it's wet or icy, it can also be quite risky. Running on a trail or track is best on your body for outdoor running, but depending on where you live, may not be available.
Tips: For those with bad knees, the treadmill or a cushioned running track is probably best. And for those who love the treadmill, don't forget to use that incline button every once in awhile to add some hills into your workout.
Climate
When you run on a treadmill, you pretty much know that the temperature is going to be in the upper 60s or lower 70s. You know what to wear to regulate your body temperature, and there's no wind, rain, snow to battle. But treadmill runners miss out on the sunshine (and the vitamin D it provides) and outdoor experience that so many people crave.
When the weather is a perfect 68 degrees and the sun is shining, it's hard to imagine wanting to run indoors. But when it's dark, cold, rainy or windy, the weather can really play a factor in your comfort level, performance and safety. In the winter, if you're not properly prepared, you can get frostbite, get dehydrated, slip and fall on ice, or even pull a muscle and be stranded miles away from home. Extreme heat also has its risks. And for people suffering from seasonal allergies, outdoor exercise isn't even an option sometimes.
Tips: For carefree running year-round, it's hard to beat the treadmill. For those outdoor runners, be sure to always dress in layers, and carry your ID, cell phone and some change just in case of emergencies. And to treadmill runners, don't be afraid to get out there and enjoy it when the weather is beautiful.
Feedback
What's great about the treadmill is that you always easily know exactly what's going on with your run. You know how far you've gone, how many calories you've burned (or at least an estimated count) and how fast you're moving and the steepness of your incline. The treadmill is perfect for doing interval training because it's so easy to watch your pace and speed up or slow down your speed accordingly. But for those who are discouraged by watching the clock or seeing these stats, they can be hard to avoid on the giant console right in front of your eyes.
Running outdoors obviously doesn't have the bells and whistles of the treadmill, but it can be a nice break from technology. Many of us spend so much time in front of the computer that being outdoors in nature is a great and rejuvenating break. For those who want it, there are plenty of portable gadgets that can give you all of the same real-time running stats (pace, distance, time and more) for a fraction of the cost of a treadmill. So whether you want the solitude or the data, there's an outdoor option for you.
Tips: If you're a treadmill runner and find that you're always watching the clock tick by, throw a towel over the feedback display. If you’re outdoors and want more feedback, invest in a running gadget (such as the Nike+ sportband or the Garmin Forerunner) to track your speed and distance.
Fun Factor
Although many treadmill runners swear by watching TV or listening to music to keep them motivated, on the whole, most people find the treadmill to be a tad boring—especially if you're always at the gym (or you can't nab a treadmill by a TV). Let's be honest: It can be boring (and a little odd) to put in all that work but not really go anywhere. However, most treadmills also have workout programs that automatically change up your incline or speed, which can shake things up a bit.
There is just so much more to look at and think about when you're running outside, thanks to the changing scenery. If you're in a park, the people watching alone can keep you entertained for miles. Many outdoor runners have no qualms about running without their iPods or external motivation sources because the scenery alone is enough to entertain them. And by varying your route regularly, it never gets boring. Plus, you can run outdoors in a purposeful way: to the bank, to the post office, or to work, while a treadmill run will always be running in place.
Tips: Whether you're running inside or out, run with a buddy! That always makes the time fly.
Functionality
Even with the programs, feedback and incline changes, treadmill running is a stationary movement on a motorized belt. No matter how much you enjoy it, it's kind of a one-hit wonder. The best workouts will improve your ability to do everyday things—like play with your kids or get to first base faster in that softball game. While treadmill running is a fantastic workout and will improve your fitness level, it doesn't mimic how you will walk or run in a real-life situation. Even a seasoned treadmill runner in great shape will have a harder time running the same speed or distance when outdoors—because outdoor running is more challenging and uses your body differently. On the flipside, the general safety and stability of a treadmill will allow you to do lateral movements and even backwards walking, which are great ways to cross-train that you might not attempt outdoors.
Running outdoors is extremely functional. Even when you think you're running on flat ground, the ground is never completely flat. This means your foot, leg and core muscles are constantly making small adjustments to contend with the varying surfaces. These small muscle movements are important for your coordination, balance and ability to do everyday things. It may not sound significant, but it really makes a difference: The more muscles you can recruit in any given movement, the more calories you will burn and fitness you will build.
Tips: If you're a hardcore treadmill runner, do not be afraid to take that run outdoors occasionally. Even if you can't run as far as you can on the treadmill, know that you're doing your body good by running outside. But outdoor runners shouldn't fear that the treadmill will decrease their fitness level. As long as you're getting a balance of outdoor running, you're golden.
Difficulty Level
If the section above was any indication, treadmill workouts are by easier and less intense than outdoor ones. They utilize less muscle fibers, coordination, and balance and actually help propel you forward so that you do less of the work. In addition, there are handles for support (if needed), making a treadmill a great way for a beginner (or person with joint or balance issues) to get fit. But not every treadmill workout has to be easy. By bumping up the incline, you'll counteract that propelling motion of the belt and by increasing your speed, you can get a great workout. Ultimately, treadmills offer a lot of variety in difficulty level.
Outdoor running and walking doesn't have to be hard, especially because you have so much control over how fast you choose to go. Flat, paved paths will be easiest for beginners and people with balance issues, but they're not always easy to find. Overall, outdoor running is more functional, uses more muscle fibers and burns more calories for the same amount of work when compared with a treadmill.
Tips: By selecting the proper terrain, incline and speed, you can cater an indoor or outdoor workout to your fitness and ability levels.
Safety
In general, your chances of slipping, falling, encountering extreme weather conditions or being attacked are probably a lot lower when you're indoors on a treadmill. For people who exercise alone, in the early or late hours, or in an unsafe area of town, the treadmill can provide a lot of peace of mind. Although there are many things to consider when picking your workout mode, you should never skimp on safety. That said, a treadmill is no guarantee that you won't injure yourself. Plenty of people can lose their footing, trip or overheat when exercising indoors.
Because of the changes in weather and terrain, mixed with traffic and other parameters, outdoor running is riskier for most people. While you can take a lot of precautions to stay as safe as possible, there is no guarantee that they'll work out in your favor.
Tips: Use your best judgment and always be aware of your form, footing and surroundings, whether you're indoors or out. Many accidents and injuries can be prevented just by paying attention and keeping safety at the forefront of your mind.
As you can see, both types of running have their pros and cons. At the end of the day, running—on whatever surface you and your body enjoys the most—is the best pick for you because that means you're going to stick with it. And don't forget, variety is the spice of life, so don't be afraid to run outside some days and inside on others. Life is too short to suffer through boring workouts, so enjoy yourself and make every stride count!
Source: http://www.sparkpeople.com/resource/fitness_articles.asp?id=1461
When it comes to running (and walking), you have two types of people: those who adore the outdoors and those who would rather have their try at the treadmill. I've heard countless reasons from each type of runner on exactly why they choose to run indoors or out, but for the newbie runner, it can be confusing. Which is better? Is there really a big difference between the treadmill and the sidewalk? Which offers a higher calorie burn? What are the pros and cons of each option?
In order to clear up confusion and settle this debate once and for all, we're pitting treadmill running vs. outdoor running. In this head-to-head match, we'll rate indoor and outdoor running's pros and cons on different and important variables. Read on to find out which type of running reigns supreme for you!
Surface
On the treadmill, you run on one surface: the treadmill belt. This is good because it's flat and has some give for your knees, as long as the belt is properly waxed and cared for. On the other hand, the treadmill is flat and, even with an incline, doesn't give your muscles the same variability or challenge that you'd get outside.
Running outside gives you greater variability and challenge because of the changes in terrain and slope, but if you're running on the cement sidewalks or asphalt, running can be very jarring on your knees and joints. When it's wet or icy, it can also be quite risky. Running on a trail or track is best on your body for outdoor running, but depending on where you live, may not be available.
Tips: For those with bad knees, the treadmill or a cushioned running track is probably best. And for those who love the treadmill, don't forget to use that incline button every once in awhile to add some hills into your workout.
Climate
When you run on a treadmill, you pretty much know that the temperature is going to be in the upper 60s or lower 70s. You know what to wear to regulate your body temperature, and there's no wind, rain, snow to battle. But treadmill runners miss out on the sunshine (and the vitamin D it provides) and outdoor experience that so many people crave.
When the weather is a perfect 68 degrees and the sun is shining, it's hard to imagine wanting to run indoors. But when it's dark, cold, rainy or windy, the weather can really play a factor in your comfort level, performance and safety. In the winter, if you're not properly prepared, you can get frostbite, get dehydrated, slip and fall on ice, or even pull a muscle and be stranded miles away from home. Extreme heat also has its risks. And for people suffering from seasonal allergies, outdoor exercise isn't even an option sometimes.
Tips: For carefree running year-round, it's hard to beat the treadmill. For those outdoor runners, be sure to always dress in layers, and carry your ID, cell phone and some change just in case of emergencies. And to treadmill runners, don't be afraid to get out there and enjoy it when the weather is beautiful.
Feedback
What's great about the treadmill is that you always easily know exactly what's going on with your run. You know how far you've gone, how many calories you've burned (or at least an estimated count) and how fast you're moving and the steepness of your incline. The treadmill is perfect for doing interval training because it's so easy to watch your pace and speed up or slow down your speed accordingly. But for those who are discouraged by watching the clock or seeing these stats, they can be hard to avoid on the giant console right in front of your eyes.
Running outdoors obviously doesn't have the bells and whistles of the treadmill, but it can be a nice break from technology. Many of us spend so much time in front of the computer that being outdoors in nature is a great and rejuvenating break. For those who want it, there are plenty of portable gadgets that can give you all of the same real-time running stats (pace, distance, time and more) for a fraction of the cost of a treadmill. So whether you want the solitude or the data, there's an outdoor option for you.
Tips: If you're a treadmill runner and find that you're always watching the clock tick by, throw a towel over the feedback display. If you’re outdoors and want more feedback, invest in a running gadget (such as the Nike+ sportband or the Garmin Forerunner) to track your speed and distance.
Fun Factor
Although many treadmill runners swear by watching TV or listening to music to keep them motivated, on the whole, most people find the treadmill to be a tad boring—especially if you're always at the gym (or you can't nab a treadmill by a TV). Let's be honest: It can be boring (and a little odd) to put in all that work but not really go anywhere. However, most treadmills also have workout programs that automatically change up your incline or speed, which can shake things up a bit.
There is just so much more to look at and think about when you're running outside, thanks to the changing scenery. If you're in a park, the people watching alone can keep you entertained for miles. Many outdoor runners have no qualms about running without their iPods or external motivation sources because the scenery alone is enough to entertain them. And by varying your route regularly, it never gets boring. Plus, you can run outdoors in a purposeful way: to the bank, to the post office, or to work, while a treadmill run will always be running in place.
Tips: Whether you're running inside or out, run with a buddy! That always makes the time fly.
Functionality
Even with the programs, feedback and incline changes, treadmill running is a stationary movement on a motorized belt. No matter how much you enjoy it, it's kind of a one-hit wonder. The best workouts will improve your ability to do everyday things—like play with your kids or get to first base faster in that softball game. While treadmill running is a fantastic workout and will improve your fitness level, it doesn't mimic how you will walk or run in a real-life situation. Even a seasoned treadmill runner in great shape will have a harder time running the same speed or distance when outdoors—because outdoor running is more challenging and uses your body differently. On the flipside, the general safety and stability of a treadmill will allow you to do lateral movements and even backwards walking, which are great ways to cross-train that you might not attempt outdoors.
Running outdoors is extremely functional. Even when you think you're running on flat ground, the ground is never completely flat. This means your foot, leg and core muscles are constantly making small adjustments to contend with the varying surfaces. These small muscle movements are important for your coordination, balance and ability to do everyday things. It may not sound significant, but it really makes a difference: The more muscles you can recruit in any given movement, the more calories you will burn and fitness you will build.
Tips: If you're a hardcore treadmill runner, do not be afraid to take that run outdoors occasionally. Even if you can't run as far as you can on the treadmill, know that you're doing your body good by running outside. But outdoor runners shouldn't fear that the treadmill will decrease their fitness level. As long as you're getting a balance of outdoor running, you're golden.
Difficulty Level
If the section above was any indication, treadmill workouts are by easier and less intense than outdoor ones. They utilize less muscle fibers, coordination, and balance and actually help propel you forward so that you do less of the work. In addition, there are handles for support (if needed), making a treadmill a great way for a beginner (or person with joint or balance issues) to get fit. But not every treadmill workout has to be easy. By bumping up the incline, you'll counteract that propelling motion of the belt and by increasing your speed, you can get a great workout. Ultimately, treadmills offer a lot of variety in difficulty level.
Outdoor running and walking doesn't have to be hard, especially because you have so much control over how fast you choose to go. Flat, paved paths will be easiest for beginners and people with balance issues, but they're not always easy to find. Overall, outdoor running is more functional, uses more muscle fibers and burns more calories for the same amount of work when compared with a treadmill.
Tips: By selecting the proper terrain, incline and speed, you can cater an indoor or outdoor workout to your fitness and ability levels.
Safety
In general, your chances of slipping, falling, encountering extreme weather conditions or being attacked are probably a lot lower when you're indoors on a treadmill. For people who exercise alone, in the early or late hours, or in an unsafe area of town, the treadmill can provide a lot of peace of mind. Although there are many things to consider when picking your workout mode, you should never skimp on safety. That said, a treadmill is no guarantee that you won't injure yourself. Plenty of people can lose their footing, trip or overheat when exercising indoors.
Because of the changes in weather and terrain, mixed with traffic and other parameters, outdoor running is riskier for most people. While you can take a lot of precautions to stay as safe as possible, there is no guarantee that they'll work out in your favor.
Tips: Use your best judgment and always be aware of your form, footing and surroundings, whether you're indoors or out. Many accidents and injuries can be prevented just by paying attention and keeping safety at the forefront of your mind.
As you can see, both types of running have their pros and cons. At the end of the day, running—on whatever surface you and your body enjoys the most—is the best pick for you because that means you're going to stick with it. And don't forget, variety is the spice of life, so don't be afraid to run outside some days and inside on others. Life is too short to suffer through boring workouts, so enjoy yourself and make every stride count!
Source: http://www.sparkpeople.com/resource/fitness_articles.asp?id=1461
(the aspartame song) Super Size My Aspartame by TRILLION
Super Size My Aspartame by trillion
(lyrics)
"hi, can i take your order?"
"yes, I'll have the depression, insomnia, migraines,
muscle cramps and chronic fatigue thanks..."
"so that's 4 packs of gum for you sir, anything else with that?..."
"ah.. and the chemical soup..."
"so that's a diet soda and 4 packets of gum, that comes to $4.60 thank you sir"
(sample - Sage Francis)
"they tell me that it's not that bad -- it fucks you up good but it's not that bad"
(chorus)
leave it in the fridge -- or right there it on shelf
cause it's time to grow up and take care of yourself
you don't put water in the petrol tank, so why ya puttin petrol in your water tank...
you'd think grown ups would be sure to think . so think about what you oughta drink
cos you aren't a baby now...
danger! Danger!
NutraSweet - Equal - Aspartame
it's poison...
danger! Danger!
"today we are talking about as-par-tame or aspart-a-me... it's the same thing.."
yo Someone will be peeved that I crash the game
cos those suckers wanna leave you with a plastic brain
It's drastic. They're sane but they act deranged
just read up all the facts about Aspartame
It's aspartic acid, methanol and phenylalanine as carrier;
which easily helps it get through the blood-brain barrier,
methanol is the poison in Metholated spirits and
it's a solvent and fuel in common death related irritants
it becomes formaldehyde and your body cant break it down...
eating Formaldehyde is deceit because your health's denied
so then it travels through your body depositing in your tissue.
The likely end is in your brain and to slowly dismiss you.
and look who's at the helm of this dreadful rotten barge
it's Captain Monsanto and it's deadly entourage
(chorus)
leave it in the fridge -- or right there it on shelf
cause it's time to grow up and take care of yourself
you don't put water in the petrol tank, so why ya puttin petrol in your water tank...
you'd think grown ups would be sure to think . so think about what you oughta drink
cos you aren't a baby now...
danger! Danger!
NutraSweet - Equal - Aspartame
it's poison...
danger! Danger!
dying to be thin -- crying, trying to fit in
expiring in the gym after buying diet slims
a grim outlook - a lunch brim full of naught
We've got more than a hunch but these crims are never caught
we can't trust insider studies - dump the books
cos the FDA are a bunch of crooks
allegiance to evil, deceit and bad facts
a seizure's the sequel of disease in lab rats
doctors see it in people on reprise of flagged snacks
it's a reason for unease in knees and bad backs
(bridge)
blasphemous swindlers playing tricks on the blind
the facts are like kindling -- sticks in your mind
then your action is instinct and quickly defined
so when you're actually dwindling it kicks you in line.
(chorus)
leave it in the fridge -- or right there it on shelf
cause it's time to grow up and take care of yourself
you don't put water in the petrol tank, so why ya puttin petrol in your water tank...
you'd think grown ups would be sure to think . so think about what you oughta drink
cos you are a big kid now...
danger! Danger!
NutraSweet -- Equal - Aspartame
it's poison...
danger! Danger!
"The corporations that make diet chemicals are the pharmaceutical companies making the medications that treat the symptoms from the use of these chemical sweeteners."
"oh hi, welcome back, can I help you sir?"
"hi, I'll have those anti-depressants, please"
"anything else? Would you like that super-sized?"
"yeah yeah, make it extra large thanks..."
"good choice sir, we wouldnt want you thinking and causing trouble..."
My Aspartame - Trillion
avoid all artificial sweeteners. they are no good for you!
thanks to Woodrow Monte
http://www.thetruthaboutstuff.com/
more research see:
http://www.thetruthaboutstuff.com/
http://www.myaspartameexperiment.com
http://www.nexusmagazine.com/articles/aspartame.html
http://wudhi.com/aspartame/index.htm
http://www.mercola.com/article/aspartame/index.htm
http://www.dorway.com
http://www.safefood.org.nz/diefordrink.htm
http://stateandlake.net/ado/content/view/94/50/
http://www.prisonplanet.com/articles/april2006/050406goodforyou.htm
http://www.dldewey.com/columns/asparstu.htm
http://www.whale.to/a/bowen.html
www.myspace.com/trilli0n
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