Exercise can be hazardous to your health. Even deadly. Consider this scenario: Your leg is broken and in a cast. To help promote healing, will your doctor advise you to rest and keep your leg propped up, or to dance, do jumping jacks, and hop on that broken leg? The obvious thing to do is rest.
But what if you have a bad cold? Should you skip that kickboxing class you have this afternoon? Definitely. Engaging in vigorous exercise while you are sick is dangerous. The idea that you can sweat out your illness through intense exercise is a myth. The only thing you’ll be sweating out is your white blood cells. That’s because research has found that your immune system does not function as effectively during – and up to 72 hours after – heavy exercise.
How your immune system responds to exercise is indeed an interesting topic that merits your attention. Did you know that research has found that athletes who engage in heavy training are at greater risk of contracting upper respiratory infections than healthy, sedentary people? Ironically, when I dropped those seven sizes and was in the best shape of my life, I contracted an upper respiratory infection that eventually turned into pneumonia and landed me in the hospital.
How could this happen? Well, it turns out that when you engage in continuous, intense exercise, your body undergoes changes that impair your immune system. Some of the processes that result are fairly complicated and require a whole scientific explanation which I will not cover here, but you can get a brief overview of them on p. 239 here. Therefore, the risk for infection can increase, and if you are already sick, exercise will make it worse.
The research seems to point to vigorous exercise as the culprit for a suppressed immune system, citing that moderate exercise does not produce the same effect, and can perhaps strengthen the immune system. This is a decision that should be a well-thought-out one for you. Discuss things with your doctor, but become your biggest advocate by getting informed and listening to your body.
Sickness is not the only thing that can keep you from exercising. If you are on a recommendation from your doctor to decrease physical activity (say, for a high-risk pregnancy), then you should follow the advice of your physician. If you are dealing with a health issue, it is important to discuss with your doctor how you should incorporate exercise into your life.
The pneumonia I dealt with several years ago caused a huge blow to my immune system, and it has never fully recovered. I get sick a lot easier now, and it takes me longer to recuperate when I do.
There are some generally accepted recommendations regarding whether you should exercise when sick. These come from an article by Dr. David Nieman, a professor of health and exercise science:
If you have a common cold (without the fever and body aches), intense exercise can be resumed a few days after the symptoms completely go away.
Mild to moderate exercise (like walking) does not appear to be harmful if you have a common cold.
If you suffer from the following symptoms: fever, extreme tiredness, muscle aches, and swollen lymph glands, you should wait 2-4 weeks before engaging in vigorous exercise.
Sometimes, depending on your illness, you may need to wait longer. I have had to. And you know what? Contributing to your dream body in a big way is still possible, even when you have to go weeks or months without exercise. Your diet can make significant contributions to your ultimate weight-loss goals.
Rather than being hard on yourself because you cannot exercise, focus your efforts instead on recovering. Do what you can to get better. And when you do start exercising again, start slow. Give your body a fair chance to adjust. Your health will thank you for it.
Salsa is a favorite in my household not just because it makes a terrific and healthy snack, but also because it is easy and inexpensive to make. The number of variations of salsa recipes is probably as high as the number of tomato varieties worldwide (about 7,500). The recipe I am going to share with you is authentically delicious. I learned it from a friend that is originally from Mexico – so you know it’s got to be good!
This salsa recipe has very simple ingredients:
Tomatoes – which contain lycopene – one of the most powerful antioxidants there is
Jalapenos – an excellent source of vitamin C
Cilantro – rich in minerals like potassium and iron
This recipe makes a perfectly sized batch – not too big, not too small. You can use it for a chips and salsa snack, as well as put the salsa on your meals when applicable.
Ingredients you will need:
- 5 Roma tomatoes (no other tomato makes a good salsa like a Roma) - 5 Jalapenos (less if you want it less spicy) - 1 Cilantro - Garlic Powder to taste - Salt to taste
Take the tomatoes and jalapenos (with the stems torn off) and place them in a large saucepan. I use a 3-quart (2.8 liter) saucepan. Cover the tomatoes and jalapenos with water. There needs to be enough water so that the tomatoes and jalapenos can boil. In my case, I filled up the saucepan 3/4 of the way with water. Add a dash of salt to the water.
Cook over medium high heat and bring to a boil. Boil until the tomato skin starts peeling off and the jalapenos change color – from a bright green to a pale green (about 10 minutes).
Use a pasta server to get the tomatoes and jalapenos out of the saucepan so that the water can drain as you take them out. Place them in the blender.
Add a splash of garlic to taste and about a cup of cilantro (with the stem still attached).
Blend the tomatoes, jalapenos, and cilantro at high speed until the ingredients are liquefied. The blending is important. If you blend continuously for too long, you can ruin the salsa. To help avoid that, it is a good idea to blend in spurts. Blend for a few seconds and stop. Repeat until the salsa is at the consistency that you want.
Add more cilantro (about 3/4 cup). If you want your salsa thick, you do not need to add any more water. I add just a small amount more (about 1/8 cup) to help the cilantro I just added blend a little easier. If you are adding more water, use the water from the saucepan you boiled the tomatoes and jalapenos in. Blend again until liquefied.
Now pour the salsa into a food storage container that has a lid, as you will be storing it for later use. You can store remaining salsa in the refrigerator or even freeze some of it.
The final ingredient you add is salt to taste. I use my hand to measure how much salt I use – just enough to make a small mound about the width of my middle finger and ring finger. Stir the salt in there.
Listo! Your salsa is delicious and ready to eat! It is freshly made, so it is hot and spicy – giving you a real taste of Mexico.
The chips that you eat with it are entirely up to you. My favorite brand is Santitas because they just taste the most authentic to me. I’ve tried several different Mexican-style chips – as well as looked at the nutrition information of each of them – and they all have almost the exact same number of calories and fat grams per serving (unless you go with baked chips). So pick whichever chips suite your taste!
As for ideas on what to put salsa on other than chips, this is your opportunity to get creative. I have put salsa on eggs, inside beef or chicken burritos, on top of tacos, on top of enchiladas, inside casseroles, on potatoes, etc. You can put salsa in so much that you eat. I even know of a lady that puts salsa in her cottage cheese. Gross? Depends on who you ask.
There’s the South Beach Diet. Atkins. The 3-Day Diet. The Zone Diet and the slew of other diets that can fall into a specific category like a high protein diet, low calorie diet, no fat diet, or a diet that balances all three food types (carbohydrates, protein, and fat). Sometimes, the diet is in a category all by itself, where it forbids certain foods – for whatever reason – while allowing others.
How do you know which one you should choose? Now there’s a million dollar question! It’s one in which companies are spending millions on advertising every year, claiming that their diet is the exact one that will solve your weight problem. Their classic promise? Theirs is a fast diet – one that will help you shed those unwanted pounds quickly.
Before you go jumping into a new diet knowing only what they’re telling you, there are precautionary measures that you should consider:
Look further into their claims. For example, the Internet is bursting with claims that Green Tea will help you lose weight. There are lots of Green Tea diets to choose from, all promising that Green Tea is an ancient secret for weight loss. In her book Diet Myths That Keep Us Fat: And the 101 Truths That Will Help You Shed the Pounds Permanently, Dr. Nancy Snyderman warns that for Green Tea to help you lose about 80 calories, you would have to drink four to six cups of green tea per day. 80 calories isn’t even enough to burn one pound.
Beware of testimonials and endorsements. To put it lightly, weight-loss product ads are under fire from the Federal Trade Commission. The reason? The FTC says these ads are harmful to consumers, who are often unaware that what they are watching or reading is just an elevated sales pitch, and not some amazing new diet or weight loss product breakthrough. Legally, these ads can say whatever bold claim they want to make, as long as they have a disclaimer somewhere that says “Results not typical.” If the results are not typical, then the only thing you’ll be losing is your money.
Look for diet techniques that you can learn to incorporate into your daily life – even after the diet. The reason you are trying the diet is to lose weight. What happens when the diet ends? Unless you make some changes to your regular diet, the weight will likely come back. Look at particular characteristics such as recipes of the diet you are interested in and find ways that you can blend these new ideas into your regular diet. For example, on the Zone Diet, I learned to use egg whites instead of the whole egg. The egg white has protein in it – as opposed to the yolk which is made up of cholesterol. So on certain things I cook, I will use only the egg white.
What evidence does the diet have to support it? A diet that comes backed up with evidence based on scientific research is more reputable than a diet that is solely endorsed by a celebrity. Ideally, the diet will have a website or book that shows the research to back up their data – studies they have done with actual participants in the diet to show that their diet works a majority of the time. If all the diet has to back up its claims are actors, then you should probably be leery of it.
Allows you to customize the diet to fit your needs. This is a freedom that you should have regardless of whether or not the diet says it can be combined with another diet. You know what you like and what you’re willing to try. If you are unsure of a diet, perhaps trying out a few of the recipes will give you a better idea if it’s a good fit for you. Don’t be afraid to alter it so that it includes something that you are comfortable with. By experimenting and learning new ways of eating a healthier diet, you are more likely to stick with it.
There’s no doubt about it: you have a lot of diets to chose from. And new ones will keep coming out faster than you can say, “I lost 10 pounds in three days!” By keeping in mind the five tips that I gave you, you should be able to weed out the diets that are unsafe, a waste of your money, or just another fad diet. Above all, trust your intuition. If something sounds too good to be true, it probably is.
McDonald’s has once again been threatened with a lawsuit. The movie Super Size Me interviewed lawyers who had brought lawsuits against McDonald’s on behalf of parents of obese children. When one lawyer was asked why he was suing McDonald’s, he replied, “You mean, other than the monetary gain? You want to hear a noble reason? Ummmm….” We never do hear the rest of this lawyer’s reply. It was edited out.
The movie Super Size Me was a compelling one, full of statistics and interviews by key people in the food industry and those on the other side of it. Those on the other side of it shared how the food industry has largely contributed to obesity in America, how their marketing tactics are geared toward children to get them hooked on sugary, fatty foods for life, and how their presence (based on their enormous amount of locations to eat at) is overbearing to the point that they are impossible to avoid.
I have included the full movie right here for your viewing enjoyment:
If parents can sue food chains for making their children fat, what sort of accountability do the parents have? None? Congress joined the argument in 2004 when the House passed the “Cheeseburger Bill,” which made suing a food company on grounds that they made you obese illegal. Officially called the Personal Responsibility in Food Consumption Act, this bill did not make it past the Senate, and thus never became law.
Despite the fact that the Cheeseburger Bill did not pass, those kinds of lawsuits have still been thrown out in court – with judges concluding that the plaintiffs did not provide sufficient evidence that those particular foods are the cause of their injury (i.e., being obese).
Placing blame on the food industry is becoming more common. Governor Arnold Schwarzenegger signed a bill in 2008 that made California the first state to ban artery-clogging trans fats from being used in restaurants. It was the restaurants that were to blame here – not the people that were walking into them, sitting down and ordering what they pleased from the menu.
McDonald’s may seem to be unfairly attacked compared to Burger King or Taco Bell. They hold the monopoly in the fast food industry with more than 31,000 restaurants in over 119 countries on nearly every continent on earth. They have more restaurants than any other fast food chain by a landslide (Burger King has only 11,000 restaurants worldwide, and Taco Bell has about half that amount). With playgrounds inside their restaurants and toys in their children’s meals, it is obvious that their chief target is children. Those trying to put a dent in the obesity epidemic say that McDonald’s advertising geared toward children is an unfair fight to the average consumer.
The most recent threat of a lawsuit has been brought on by the Center for Science in the Public Interest. Their warning: McDonald’s needs to stop marketing their meals to children with toys or get sued. Their grounds for the lawsuit? McDonald’s toy-promotion marketing techniques violate state consumer protection laws in four states (Massachusetts, Texas, New Jersey, and California) and the District of Columbia.
Now it’s McDonald’s toys that are the problem. Toys lure children. But do toys just lure children to McDonald’s? Absolutely not. Advertisers also use toys to lure children to violent video games, sexually charged movies, and toward music that glorifies drugs, sex, and crime. Do these toys violate consumer protection laws as well? Are toys that supposedly lead to an inflation of your waistline considered worthy of a lawsuit while toys that pollute the mind and diminish moral character okay?
It will be a sad day indeed if a court decides that the responsibility for what children eat lies with the restaurant rather than the parent. Education begins at home – not in the classroom, and certainly not in a restaurant. It is at home that children learn how to eat. Parents have a responsibility to teach children about smart food choices. McDonald’s nutrition facts will reveal that the majority of their food is unhealthy (this falls into the common sense category). McDonald’s big mac has 540 calories alone. Adding medium fries and a medium coke will make that a meal with 1,130 calories- more than half of my caloric requirement for an entire day.
Knowing this, wouldn’t it be irresponsible of me to subject my children to this kind of a diet regularly? Have parents given their children so much freedom that they no longer attempt to influence their childrens’ diets? Saying that McDonald’s is to blame is making parents out to be incompetent and incapable of providing appropriate care for their own children. McDonald’s advertising may make some cringe, but nobody is forcing parents to buy these meals for their kids. Who is responsible for what your kids eat? McDonald’s or parents? If parents are going to be made out to be senseless unsuspecting victims, that is the message we will prepare our children with for raising our future generations.
Doughnut Eating Contest – this kind of contest is not as harmless as you would think. Participating in such a contest is often a reflection of a bigger problem.
Cancer never sleeps. For some, it cuts their life short. For others, it puts them through a tumultuous road to recovery. For the survivors and those impacted by the disease, Relay for Life is a way to raise awareness and funds that work to put cancer to rest. With millions of participants and hundreds of millions of dollars in raised funds every year, Relay for Life is the largest non-profit fundraising event in the world.
Participants meet at a school, park, or fairground that has a track or path where they can walk for cancer all night – and sometimes, up to 24 hours. Because cancer never sleeps, neither do they. Started in 1985 by a colorectal surgeon, the American Cancer Society holds Relay for Life every year, with events taking place in 20 countries.
In my region events go on from May through September, but you’ll want to check with your area to find out when events are taking place. With a $10 registration fee, anyone can join or even start their own team. Relay for Life does not have a minimum requirement of funds that you must raise to participate, but they do share some fundraising ideas to help you raise money.
Relay For Life provides several opportunities for you to get involved. As a committee member, you can help organize the actual event. By joining or starting a team, you’ll join thousands of people on the track to walk. For every mile that you walk, you can expect to burn about 100 calories! So the benefits of joining Relay For Life can quickly add up.
The National Team Program is a way for businesses and organizations to participate. There is even an event that honors dogs for their care-giving qualities for those with cancer, called Bark For Life. To help you learn more, Relay For Life has online resources, a library and podcasts, making this cancer walk an easy process.
Register or donate to get started with Relay For Life and help the world celebrate more birthdays by ending cancer.
Recommended Reading:
Team in Training – Learn about the world’s largest sport’s endurance training program and how you can help find a cure for leukemia.
DreamBodyMom.com is a fitness blog committed to helping you learn the most effective techniques in diet and exercise, manage your responsibilities better, become an informed consumer, reduce stress, and more so that you can have your dream body.
- 5 Roma tomatoes (no other tomato makes a good salsa like a Roma)
. I use a 3-quart (2.8 liter) saucepan. Cover the tomatoes and jalapenos with water. There needs to be enough water so that the tomatoes and jalapenos can boil. In my case, I filled up the saucepan 3/4 of the way with water. Add a dash of salt to the water.
, Dr. Nancy Snyderman warns that for Green Tea to help you lose about 80 calories, you would have to drink four to six cups of green tea per day. 80 calories isn’t even enough to burn one pound.
