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Do
You Know How to Breathe?
 Well of course you do
– after all, adults take anywhere from 17,000 to 30,000 breaths a day, on
average, most of the time without even realizing they're doing it.
That said, you'll probably be surprised to discover that most people
actually don't breathe correctly, at least not on a consistent basis.
"Correctly" means breathing that maximizes oxygen exchange in the
lower lobes of the lungs. More oxygen equals more nourishment for cells.
A structure called the diaphragm separates the heart, lungs and ribs
(the thoracic cavity) from the abdominal cavity. As we inhale, the
diaphragm contracts, enlarging the thoracic cavity and helping the lungs
fill with oxygen. As the diaphragm relaxes, we exhale, forcing carbon
dioxide out of the lungs. This is why correct breathing technique is
referred to as "diaphragmatic breathing."
In more simple terms, ideal breathing is known as "abdominal"
or "belly" breathing; it should engage the belly button, rather
than the upper chest. Visually, if you're breathing properly, your lower
belly will rise more than your chest.
So, how are you breathing? Find a quiet place and take a few slow, deep
breaths, concentrating on letting your abdomen expand fully with incoming
air. Place one hand just below your belly button; it should rise and fall
about 1 inch with each breath. If you're breathing incorrectly, practice
doing it the right way; proper breathing can aid in relaxation, reduce
blood pressure and heart rate, and of course, help deliver the most oxygen
to body tissues. Talk to your doctor for more information.
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Cancer
Defense: Think Nutrition
 Everyone knows about
the dreaded C word, and far too many have direct experience with it in one
way or another. A diagnosis of cancer alone can send shock waves through an
entire family, office or even a community.
And with cancer risk factors (carcinogenic foods, environmental hazards,
sedentary lifestyles) on the rise, there's no better time to learn about a
simple, painless step you can take to reduce your risk of developing cancer
- or do your best to fight it if you've already been diagnosed. Yes, it's
the power of nutrition - nature's best cancer defense.
According to Drs. Richard Beliveau and Denis Gringas, authors of Foods That Fight Cancer: Preventing
Cancer Through Diet, research suggests that specific food-borne
bioactive molecules can do the following in terms of cancer prevention:
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Decrease
free-radical damage to DNA, which is known to produce cancerous
mutations;
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Strengthen
immune system function, as various immune cells are known to destroy
cancer cells (e.g., macrophages and killer-T cells);
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Inhibit
angiogenesis (growth of new blood vessels) of developing tumors;
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Block
key signal transduction pathways required for cancer cell replication;
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Stimulate
pathways that induce programmed cell death (known as apoptosis) of
existing and emerging cancer cells;
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Enhance
detoxification, helping to neutralize and eliminate carcinogens in the
body;
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Promote
cellular differentiation, which decreases the risk of healthy cells from
becoming cancer cells;
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Block
the formation of dangerous nitrosamines (chemical compounds, some of
which can cause cancer) in the body.
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Here are some key anti-cancer foods for daily use as suggested by these
two leading cancer researchers:
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Brussels
sprouts - ½ cup
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Broccoli,
cauliflower, cabbage - ½ cup
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Garlic
- 2 cloves
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Onions,
shallots - ½ cup
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Spinach,
watercress - ½ cup
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Soy
(edamame, dry roasted beans) - ½ cup
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Freshly
ground flaxseeds - 1 tablespoon
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Tomato
paste - 1 tablespoon
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Turmeric
- 1 teaspoon
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Black
pepper - ½ teaspoon
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Blueberries,
raspberries, blackberries - ½ cup
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Dried
cranberries - ½ cup
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Grapes
- ½ cup
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Dark
chocolate (70 percent cacao) - 40 g
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Citrus
juice - ½ cup
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Green
tea - three 250 ml servings
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Red
wine - 1 glass (5 ounces)
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Talk to your doctor about the many benefits of proper nutrition. If
you're not already eating these foods consistently, there's no better time
than now.
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3
Steps to Losing Weight
When it comes to weight loss, too many people try too many quick fixes,
only to find themselves right back where they started, searching for a
permanent solution. That's because effective long-term weight loss has less
to do with a specific "system" or piece of equipment and much
more to do with adhering to some time-tested principles. Here are three to
get you on your way:
 1. Mindset. When
it comes to getting in shape, too many people dive into a strict exercise
and diet program without the proper mindset. That's why weight comes off,
then comes back on, and why garages nationwide are littered with unused
workout equipment. To lose weight permanently, you need to cultivate a
don't-fail attitude and remember that health is a lifelong pursuit, not
just a quick fix.
 2. Movement. The
more you move, the more calories you burn - that's a fact. The more
calories you burn, the more weight you can potentially lose. Keep in mind
that movement is really just that; you don't have to run for an hour on the
treadmill or swim 500 laps to burn calories (although that will definitely
work). Movement can be as simple as a daily walk, gardening, or playing
with your kids.
 3. Muscle. Not
enough people appreciate the science behind lean muscle and weight loss.
The more lean muscle you have, the more it works for you. The premise is
simple: Muscle tissue uses more calories than fat tissue because it has a
higher metabolic rate. That means if you build lean muscle, it will elevate
your metabolism and burn calories - even when you're not working out. How
great is that?
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