“Exercise Alters Breast Tumor Gene Expression” by Pam Harrison

September 26, 2019 For the first time, a study has shown that exercise has a direct biological effect on breast tumor gene expression, providing potential insight into previously reported links between exercise and lower mortality risk in breast cancer patients who exercise relative to those who do not. “We only had observational evidence that exercise […]

10-20-30 Training

This simple program will help you make the most of a short workout by improving heart health and endurance. Try it with your favorite cardiovascular activity. 1. Run (or bike or swim or row) lightly for 30 seconds. 2. Run moderately for 20 seconds. 3. Run at top speed for 10 seconds. Repeat the sequence […]

10-Minute Workout

If you like to run, bike, row or swim — just a little bit — this workout is a great option for you. 1. Warm up for 2 minutes. 2. Pedal, run or swim all-out for 20 seconds. 3. Pedal, run or swim slow and easy for 2 minutes. 4. Pedal, run or swim all-out […]

The 7-Minute Workout

12 exercises deploying only body weight, a chair, and a wall, it fulfills the latest mandates for high-intensity effort — all of it based on science. 1. Jumping jacks 2. Wall sit 3. Push-ups 4. Abdominal crunches 5. Step-up onto a chair 6. Squats 7. Triceps dip on a chair 8. Plank 9. High knees, […]

The 4-Minute Workout

If you don’t really like doing push-ups or wall sits, you can still benefit from H.I.I.T. Try this 4-minute burst of fitness. 1. Warm-up briefly. 2. Run, swim or bike intensely for four minutes. 3. Stop. Catch your breath. Repeat three times a week.

Non-Alcoholic Fatty Liver Disease (NAFLD) that can lead to NASH

It is becoming more common today to be diagnosed with non-alcoholic, fatty liver disease or NAFLD. Approximately, 20% of the developed world has it. This is a byproduct of eating carbohydrates in excess and the extra glucose enters the liver after muscle storage is maxed out. These foods are processed carbohydrates like pasta and pastries […]

Yo-Yo Dieting

When you make the concerted effort to go on a diet, lose weight, and then slowly put the weight back on in spite of still closely following your diet and the same exercise regimen. We have all experienced or know someone who has lost a lot of weight with dieting to then slowly, over time […]

Sugar and Cravings

Have you ever noticed how the more sugar you eat the more you crave? The problem lies in the sugar and insulin interaction. The higher the sugar content, the more insulin is secreted to lower it to the normal range which can cause your body to crave more sugar. Also, some people retain insulin in […]

Visualize Your Portion Sizes

You have decided to eat more mindfully and stick to appropriate portion sizes but who always has access to a scale and measuring cups at work or out to dinner. You’re out to dinner and the food comes. You’re looking at the plate of food and trying to figure out how much is being served […]

Healthy Food Items to Always Have on Hand

There are times when you are expected to throw together healthy, satisfying snacks that are filling and nourishing. Here is a list of staple food items that will augment any recipe or will provide for a nutritious snack. Have easy and accessible ingredients that would make any recipe or snack tasty and filling. Here is […]