September 20, 2014

Add Yoga to Your HIIT Fitness Workouts

Girl exercising on the beachA fitness enthusiast and a High Intensity Interval Training (HIIT) specialist will tell you, integrating yoga to your regular routine is truly one of the best ways to add more spice and variety to your exercise program. While most people think that yoga and HIIT are worlds apart, and incomparable, integrating them can only lead to positive gains in your fitness and overall health.

Mixing up fitness routines prevents burnout. It also allows for the use of muscles often not used in the usual HIIT routine. Plus, , thanks to its challenging strengthening poses.

As a matter of fact, even the most experienced bodybuilders will find it difficult to execute some of strengthening poses of this ancient art.

The Benefits Yoga Brings To Your Fitness Routine

As you merge yoga with your HIIT routine, you get to enjoy the best of both worlds. In yoga, practitioners get to enjoy a surplus of health benefits, including weight loss, stress reduction, flexibility and increased fitness.

Not to mention, yoga helps manage chronic conditions, such as sleep problems, depression, anxiety and pain.

HIIT, on the other hand, results in overall improvement in physique, toned muscles, better bone density, prevention of muscle loss, and flexibility in joints. Of course, it also helps weight management because it burns more fat than any other cardio workout.

Yoga is a low-impact and effective way to lose a few calories during your non-HIIT days, without compromising your recovery. In addition, this ancient art helps prevent injuries from your intense HIIT workouts.

With yoga, you are flushing out excess lactic acid in your over-worked muscles, helping you reduce your chances of experiencing stiffness and soreness that can make your next HIIT workout a lot more challenging.

Yoga, ultimately, draws oxygen into your muscles, allowing them to perform in a more efficient manner as well as become stronger.

The Idyllic Yoga Style To Couple With Your HIIT Program

As with HIIT, yoga comes in a variety of styles and form. As expected, each yoga style or discipline has its own specific goals. There are some yoga styles that are tailored for those who want to build strength, while others are designed for stretching, meditation and relaxation. But in this case, you should stay away from Vinyasa style and other power yoga styles, as it can stunt muscle growth. Furthermore, combining these yoga styles with your HIIT routine can make it difficult for your tissues to recover.

Just imagine doing a power yoga session the day after a vigorous full-body HIIT workout with dumbbells and . Your body may not have enough energy to execute the demanding flows of Vinyasa. But, if you opt for a lighter style of yoga, then this ancient practice can be a great complementary restorative workout for your HIIT program.

Hatha Yoga And HIIT: An Award-winning Combination

As a HIIT practitioner, the best yoga style you can pair with your regular routine is Hatha. Founded in India more than five centuries ago, Hatha is a gentle, slow-paced yoga style that is focused on meditation and breathing.
With Hatha, you get to improve breathing, relieve stress and stretch out fatigue muscles. Moreover, it introduces you to the relaxation techniques and basic poses of yoga.


As a form of active recovery, yoga can be practiced during your off days, when you are not doing any cardio workouts and intense exercises. A good and relaxing yoga session will only take thirty minutes to an hour.

It is also possible to practice yoga after an exhaustive workout. It’s good for stretching, cooling down, and restoring the body to its normal functions. In this case, yoga can help balance your energy after a stimulating activity like a full-body HIIT workout.

Can You Handle It?

Anyone who regularly participates in HIIT workouts can pretty much handle anything. High Intensity Interval Training is one of the most intense workouts in fitness, and Hatha yoga in comparison is like taking a nap, at least as far as exertion and endurance are concerned, though the poses are no cake walk.

Learn the proper way to do Hatha yoga by taking a class with a qualified instructor or by purchasing any one of the great Hatha Yoga workout programs on DVD, like, Hatha Yoga on the Forgotten Coast or Element: Hatha & Flow Yoga For Beginners, both available on Amazon.

It is important to learn the proper techniques for the poses and breathing exercises to get the most out of adding yoga to your HIIT fitness lifestyle.

Take care and be well.

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September 15, 2014

Identifying the Symptoms of Mesothelioma

pleural mesothelioma illustration
By Paul Napoli

Mesothelioma is a deadly form of cancer that affecting people exposed to asbestos. Asbestos is a naturally occurring mineral that was once mined, utilized in great quantities across the United States, and worldwide. Commercial and industrial asbestos use peaked in the U.S. in the middle of the 20th century, but it had already become apparent that the mineral was causing serious health problems. The U.S. government began regulating asbestos in the 1970s based on its link to mesothelioma, lung cancer, asbestosis, respiratory disorders and other serious health problems. Unfortunately, the widespread regulation of asbestos came too late for many people previously exposed.

It is easy to inhale or ingest asbestos fibers. Once introduced into the body, they could embed in the mesothelium, the lining of the organs and body cavities. They might stick in the pleura (the pair of membranes lining the lungs), peritoneum (membrane in the abdominal cavity that connects and supports internal organs) or pericardium (fibrous tissue that surrounds the heart and the roots of the great blood vessels). The body cannot easily expel asbestos fibers embedded in these areas, and they may remain there for many years, causing irritation, inflammation and the eventual development of cancerous cells. This is a form of cancer known as mesothelioma.

As with any form of cancer and most medical conditions, an early diagnosis is crucial if a patient is to have the best chance at survival. Unfortunately, the symptoms can be difficult to recognize because of their similarity to symptoms of common medical conditions and mesothelioma's long latency period. Chronic cough, chest pain, abdominal pain and other similar ailments misdiagnosed as symptoms of minor illnesses. They may be quite mild at first. A patient may not even consider mesothelioma as a potential issue because so much time has elapsed since asbestos exposure occurred. According to one study, it took patients as long as 39 months from the initial presentation of symptoms to receive appropriate treatment.

The majority of mesothelioma patients develop pleural mesothelioma, which affects the lining of the lungs and chest cavity. The most common symptoms of this condition include shortness of breath, chest pain, chronic cough, limited or reduced chest expansion, fatigue, and weight loss. A patient may also experience chest pain or painful breathing, fever or night sweats and may cough up blood.

Symptoms of peritoneal mesothelioma, which affects the lining of the abdominal organs and cavity, include abdominal pain and swelling, changes in bowel habits or function, weight loss, fatigue, lumps under the skin of the abdomen, anemia, nausea, night sweats and fever.

Pericardial mesothelioma is extremely rare. This form of cancer affects the lining of the heart. Some reported symptoms include irregular heartbeat, chest pain, chronic cough, difficulty breathing, heart murmur, fatigue, night sweats and fever. As more patients are diagnosed and data is collected, additional symptoms may be reported.

It may take approximately 20 to 50 years from exposure to asbestos minerals for a patient to experience symptoms of mesothelioma and seek medical treatment. These symptoms may vary somewhat depending on the type of mesothelioma as well as the patient's age, overall health and preexisting medical conditions, if any. If you notice these symptoms and have a history of asbestos exposure, it is important to seek medical attention as soon as possible - even if you feel that you are not seriously ill. A chronic cough or shortness of breath may be signs that cancerous cells have developed in your lung tissue or the lining of your chest or lungs. Tell your doctor what symptoms you are experiencing and inform him or her of your history with asbestos. Even if you did not work directly with or around the mineral, you may have experienced secondary exposure from a family member. Full disclosure will help your doctor determine what tests to take and whether to refer you to a specialist to confirm the diagnosis.

More than 2,000 people are diagnosed with mesothelioma each year; this number is expected to peak in 2020. According to estimates by the National Institute of Health, approximately 11 million people under went exposure to asbestos from 1940 to 1978. People exposed in the 60s, 70s and possibly even the 50s may only now be experiencing the symptoms of mesothelioma. Reports and diagnoses may still be made for years into the future. Though regulation of asbestos passed in the 1970s, people were still exposed in buildings, vessels, shipyards and other places where asbestos was present. Older buildings and products may still contain asbestos, meaning people today may still be at risk of exposure.

Representing clients across the U.S. who diagnosed with mesothelioma or other asbestos-related illnesses, Napoli Bern Ripka Shkolnik, LLP is committed to seeking justice and maximum financial compensation regardless of the size and resources of the opponent. The firm headquartered in the Empire State Building in New York City and but has multiple office locations across the country. The attorneys have more than 150 years of collective experience. They have recovered more than $3 billion in verdicts and settlements since 2000 alone. Contact NBRS for a free, confidential consultation at

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August 23, 2014

6 Simple Lifestyle Changes to Improve Your Health

cut girl sitting looking at an apple as a healthy snackMaking some relatively, simple changes in your life could lead to it being a longer and healthier one. Staying in shape both physically and emotionally can help keep health troubles, ranging from the common cold to heart disease, at bay. You do not have to completely uproot your life to make these changes. Working on doing the following things on a regular basis will help them become a normal part of your routine.

Be Grateful

It is common to focus on the negative things that happen to you on a daily basis, but this kind of thinking can take a toll on your physical and emotional well-being. Instead of dwelling on things that went wrong throughout your day, practice thinking of what you’re grateful for. Think about or write down five things you’re thankful for when you wake up in the morning and again before you go to bed. You can also do this in the middle of the day, especially when you’re having a rough time. Gratitude and positive thinking have been associated with improved health.

Keep Healthy Snacks Around

If you don’t like the thought of having to wash and cut up fruits and cook vegetables in order to add them to your diet, keep it simple. Buy fruits and vegetables that are easy to eat, such as grapes, apple slices, baby carrots and broccoli florets. Keep these snacks on hand, whether you’re at home or at work, so you won’t be tempted to reach for something unhealthy instead, such as most vending machine snacks or cookies.

Do Short Workouts

When you’re working on getting in shape, the thought of doing long workouts can seem daunting. This can end up discouraging you from working out on a regular basis. Rather than planning lengthy workout sessions, just do a few shorter ones throughout the day. Some ideas for these include 10 minutes of stretching, 15 minutes of walking or 15 minutes of . As you get more used to exercising regularly, you can start making each workout longer and more challenging, if you want.

Start With Small Changes

Don’t try to make big changes at once. Start with breaking bad habits a little at a time. For example, replace soda with water a couple times a week, then start doing it more often once you’re comfortable with this change. Take a short walk a few nights a week instead of sitting down to watch TV, and then make this a more regular change. Starting small can help you ease into healthier lifestyle changes.

Pamper Yourself

Taking care of yourself goes beyond eating well and exercising. Doing nice things for yourself can boost your self-esteem and improve your emotional health. Treat yourself to a spa visit or work on correcting something about yourself that you’re not happy with, like getting rid of stretch marks. Pampering yourself can help reduce stress and make it easier for you to stay positive.

Surround Yourself With Support

Adopting healthy changes can become an easier task when you have a good support system. Let a trusted family member or friend in on your plans, and have them ask you about your progress every week. That will keep you accountable for making sure you’re working toward your goals. You’ll also have motivational support if you start dragging your feet about making those healthy changes.

The author Sandy Getzky is an associate editor at ProveMyMeds, a public health and education startup focused on producing helpful resources concerning the treatment of common ailments.

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August 20, 2014

Healthy Benefits of Raw Food Diet

English: vegetables including tomatoes green beans cauliflower and more

What is a raw food diet?

You have probably heard about the Raw Food Diet. There are a lot of different variations on the Raw Food Diet depending upon the person advocating it.

The basic and common feature of most raw food diets is that they all advocate eating food in their natural state – that is, uncooked, unprocessed, organic and unexposed to herbicides and pesticides.

What does a raw food diet include?

  • All raw food diets include a variety of fresh fruits and vegetables.
  • Some include unprocessed nuts and uncooked grains.
  • Some raw food diets are a variation on veganism which shuns all animal-based food.
  • Other raw food diets include eggs, milk, cheese and raw fish (sushi and sashimi).
  • Then there is just the simple action of eating lots of raw fruits and vegetables to retain all their nutrients.

Reasons to Fill Your Diet with Raw Food

Weight Loss

The main purpose of most people who shift to a raw food diet is for weight loss. It is true – eating raw food will facilitate weight loss because eating raw food will mean that you won’t consume as much fat and calories as with a regular diet.

Disease Prevention

 Another main purpose of most people who convert to a raw food diet is to lifestyle diseases. Lifestyle diseases include hypertension, coronary artery disease and diabetes. These lifestyle diseases are often caused by eating food that is too high on fat, sugar and cholesterol.

Chemical Free Eating

Some who go on a raw food diet do so because they want to avoid the accumulation of harmful chemicals in their bodies from food that is exposed to pesticides, herbicides, antibiotics and hormones.

Fruits and vegetables grown in commercial farms are usually treated with pesticides and herbicides to keep insects from feasting on the fruits and vegetables.

Livestock, pork and chicken grown commercially are treated with hormones and antibiotics to prevent disease and ensure optimal growth. Seedless fruit are sprayed with hormones as well.

Anti-Aging and Increasing Immunity

Still some people who opt for a raw food diet emphasize a healthy lifestyle that will keep them looking young.

They believe that fresh, unprocessed fruits, vegetables and grains boost the immune system which keeps infectious diseases at bay and it improves the body’s circulation and systemic functioning which gives them clear skin and radiant hair.

Is It Easy To Maintain A Diet Of Raw Food?

As with all diets, you must consult your doctor to see if you may shift to a raw food diet. And if you do shift to a raw food diet, perhaps it is best to do it gradually.

Start with juicing an assortment of fruits and vegetables to replace colas and desserts. Replace your regular cooked meals gradually with a wide assortment of salads and grains and nuts.

The most difficult thing about going on a raw food diet is sourcing raw, unprocessed and chemical-free food. 

If you like going out to eat, you will find it difficult to find restaurants that serve only raw food.

The next difficult thing is in preparing the food—it is time consuming. It is easy enough to simply peel a banana or eat an apple for a snack but if you have to subsist on fruits and veggies, you will have to carry fresh fruits and vegetables with you throughout the day.

Another problem most people encounter with the raw food diet is that food grown organically is more expensive.

Also there is a real danger of malnutrition as there are nutrients and minerals which you cannot get from uncooked fruits, vegetables and whole grains. You will have to take a vitamin or food supplement for this.

You will have to eat fruits and vegetables that are unfamiliar to you. The texture of uncooked food may be difficult to get used to at first.

For those who advocate eating raw fish, eggs, milk and milk products, you might need to conquer your gag reflex first. There is also a real danger of food poisoning from food that is unpasteurized such as milk and milk products, so one needs to take care, though these days it is not as problematic since the there are many quality controls in place.

Final Thoughts

Moving to a raw food diet requires a lifestyle change as well as a change in frame of mind. It will not work for everyone and some people can follow a raw food diet but not exactingly. Ask your physician first.

There are so many benefits to eating raw food and one thing to keep in mind is that it need not be exclusive of other food, you can simply add more fresh, and raw fruits and vegetables to your diet on a daily basis and cut out processed foods. That alone is a huge step to improving your health, preventing disease and curtailing the effects of aging.

Take care and be well.

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August 14, 2014

Top five Skin Problems Distressing Seniors

Wise Old Eyes by Peter Griffin As you age, your skin will go through significant changes. Various skin problems that seniors face are a result of exposure to the sun over a lifespan. Deprived of appropriate defense from the sun, skin problems are to be expected.

Even with protection from sun exposure, the aging progression produces deviations in your skin. Even people who have the most youthful skin will still find a few problems that can be exasperating during the aging process.

woman wrinkled face The most common problem and one of the most obvious is wrinkles. Wrinkles are areas were the skin has lost elasticity and creases where it folds. The most common places to see wrinkles are around the forehead, eyes, mouth and neck area due to facial expressions.

Gravity also takes its toll on skin that has lost its elasticity. As gravity naturally pulls skin in a downward direction, the ability to bounce back into shape is lost. There are many products designed to help prevent and reduce the appearance of wrinkles and some that can help reverse them.

Another common problem that inclines to plague seniors is bruising readily. While you age, the skin on your body actually gets thinner. You also lose some of the fat layer that cushions and protects your skin. That makes it much easier to get a bruise when you bump into something.

In addition, many seniors take blood thinners, which also increases the chances of bruising. If you are experiencing excessive bruising, it may point to a serious health problem and you should see a healthcare provider.

Dry skin can also be an annoyance to bother you as you age. Another natural result of aging and exposure to the sun. As you get older, you do not have as many oil glands to help keep your skin soft and assist in hydration.

Consequently, you may find that you are applying lotion much more often.

age-spots-lipofuscion-pigment-back-of-hand Age spots can be another aggravation, as you get older. These spots are not usually dangerous, but they make your skin look older. You will be more likely to have these in areas where your skin has a lot of sun exposure. There are several remedies to help whiten age spots.

Basal cell carcinoma (BCC) is the most common form of skin cancer and makes up 75% of all cases Finally, a more serious skin problem that is common in seniors is skin cancer. This is also a direct result of sun exposure over your lifetime. Most skin cancer is a result of exposure that happened many years before.

Some skin cancers are benign and just need removal before they become a problem. However, some lesions can become a malignant and a serious life-threatening condition. It is important that you have your skin examined at least once a year to prevent serious problems.

Take care and be well.

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