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There is
increasing evidence that weight cycling may lead to
cardiovascular and metabolic disorders such as
hypertension and diabetes. The risk of complications of
weight cycling seems greater in people with normal
weight or slightly overweight than in obese people.
There are steps dieters can take to avoid getting caught
in the vicious cycle of yo-yo dieting. To learn more,
check out this week's article on Outcome of YO-YO
Dieting. |
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Morning exercise can have an energizing effect, setting the stage for a
successful day. Like coffee, morning exercise can pick up your heartbeat,
heighten your alertness, and help you feel ready to tackle your day. If you like
outdoor exercise, another pro for mornings is that air pollution levels are
typically at their daily low. If you do opt for AM, take extra time to warm up
muscles and stretch to prevent injury.
According to researchers, people who exercise in the morning are more likely to
stick with their routines. One consideration is schedule-juggling: If you do it
first, it can't be put off. Late-day workouts, on the other hand, can be
postponed or missed when demands of the day become too hectic, or when the day's
events drain your energy. People who exercise in the early hours tend to be very
productive at whatever they do throughout the morning. However, the afternoon
sleepiness that hits most of us for an hour or so every day can be intense, and
afternoon may become a low-energy period. This time of day is ideal for a
relaxing break, a nap - or another brief exercise, such as a 10-minute walk.
However, the best time to exercise is the time that you can stick with. Routine
itself helps you maintain your healthy habits - and helps keep your circadian
rhythms on an even keel.
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I CAN
The Italian sculptor Agostino d'Antonio worked diligently on a large piece of
marble. Unable to produce his desired masterpiece, he lamented, "I can do
nothing with it." Other sculptors also worked this difficult piece of marble,
but to no avail. Michelangelo discovered the stone and visualized the
possibilities in it. His "I-can-make-it-happen" attitude resulted in one
of the world's masterpieces - David.
Even the great Thomas Alva Edison discouraged his friend, Henry Ford, from
pursuing his fledgling idea of a motorcar. Convinced of the worthlessness of the
idea, Edison invited Ford to come and work for him. Ford remained committed
and tirelessly pursued his dream. Although his first attempt resulted in
a vehicle without reverse gear, Henry Ford knew he could make it happen. And, of
course, he did.
"Forget it," the experts advised Madame Curie. They agreed radium was a
scientifically impossible idea. However, Marie Curie insisted, "I can
make it happen."
Consider the plight of Benjamin Franklin. He was admonished to stop the foolish
experimenting with lighting. What an absurdity and waste of time! Why, nothing
could outdo the fabulous oil lamp. Thank goodness Franklin knew he could
make it happen. You too can make it happen!
Accomplishment comes to those who say, "I can make it happen."
Learn more |
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"To reach a
port we must sail, sometimes with the wind and sometimes
against it. But we must not drift or lie at anchor."
- Oliver Wendell Holmes |
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Fruit Compote
Makes: 6 servings
Ingredients:
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1/2 cup sugar
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1 1/2 cups water
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1-inch piece fresh ginger, peeled and very thinly slivered
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1 cup dried fruit mix
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2 cups fresh or frozen cranberries
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1 orange, peeled and sectioned
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1 Granny Smith apple, peeled, cored and cut into small, thin wedges.
Direction:
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In large saucepan, combine sugar, water and ginger. Bring to a boil over
high heat.
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Add dried fruit mix. Bring back to a boil and immediately reduce heat to low
simmer.
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Cook, uncovered, until fruit is not quite tender, about 5 minutes.
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Add cranberries and simmer, stirring occasionally, until cranberries pop.
Stir in orange and apple. Remove from heat and allow to cool down. Serve
warm or at room temperature.
Nutritional Information:
Per serving: 161 calories, less than 1 g. total fat (0 g. saturated fat), 42 g.
carbohydrate, 1 g. protein, 4 g. dietary fiber, 5 mg. sodium. |
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Outcomes of YO-YO Dieting
The yo-yo diet is characterized by a cyclical pattern of
repetitious loss and gain of body weight. Some of the
ways people choose to do this include skipping meals and
consuming very few calories. There is increasing
evidence that weight cycling may lead to cardiovascular
and metabolic disorders such as hypertension and
diabetes. And the risk of complications of weight
cycling seems greater in people with normal weight or
slightly overweight than in obese people.
According to The US National Task Force on the
Prevention and Treatment of Obesity, weight cycling or
"yo-yo dieting" carries psychological and physiological
health hazards.
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The amount of fat stored in the body increases with
each cycle of up-and-down dieting. When a person
loses weight, both fat and muscle tissue are shed.
When the weight is put back, however, it tends to be
made up of a greater proportion of fat and less
muscle, leaving the person "fatter" than ever.
Besides, a history of loss and gain is associated
with greater amounts of fat stored in the abdomen, a
pattern of fat distribution linked to greater risk
of heart disease and diabetes.
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Yo-yo dieting has a definite affect on food
preferences, increasing the craving for fat. Fat is
the most concentrated source of calories in the
diet, and the body appears to store calories from
fat more easily than surplus calories from
carbohydrates or protein.
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Repeated cycles of loss and gain take a
psychological toll. Many dieters perceive each
unsuccessful attempt to keep weight off as a
personal failure. The result, over time, is erosion
of self-esteem coupled with depression and even
guilt.
Learn more about this article |
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