America's Worst Lunches—And What You Should Eat Instead

By Dave Zinczenko and Matt Goulding, Men's Health

Men's Health

If you're like two-thirds of working Americans, you pick up lunch from a fast-food joint or restaurant at least once a week. Sure, it's not as healthy as packing your own celery sticks, but eating out every once in a while can't hurt, right?

Not so fast: There might be trouble in the drive-through lane.

Not only could the window worker pile an entire day's worth of calories through your car window, but you might also be sapping your energy and productivity: Carb overloads lead to energy spikes and crashes, and studies have shown that the bigger your waistline, the lower your cognitive functioning and the more sick days you take. Kind of ironic, considering "convenience" is the most common reason people give for buying lunch during the workday. In this economy, it's hardly convenient to snore through the 2 o'clock meeting, or miss a few crucial days when the boss is looking for you.

A healthy lunch can help you maximize your afternoon performance, but if you're in a hurry to grab and go, you might not take the time to sort through the menu hits and misses. Let the Eat This, Not That! folks be your efficiency experts: DON'T order the items we warn you about, below. Opt instead for less outrageous alternatives (also below), and reap the benefits at bonus time.

QUIZNO'S

Large Prime Rib Cheesesteak Sub

1,490 calories

92 g fat (22.5 g saturated, 2 g trans)

2,620 mg sodium

Fat equivalent: Like eating four Dunkin Donuts cheese danishes!

It's hard enough to make the argument for one cheese Danish, but four? And we're just talking fat, here—with more than 800 calories of the stuff in just one sandwich. You're also be filling up with more than a day's worth of sodium and saturated fat. While this is one of the worst items you could choose, the rest of the Quizno's menu has hazards, as well. But if your co-workers insist on eating there, order this instead:

Small Turkey Ranch and Swiss Sub

410 calories

17 g fat (2.5 g saturated)

1,230 mg sodium

CHILI'S

Crispy Sweet Chile Glazed Chicken Crispers

1,930 calories

112 g fat (17 g saturated)

4,190 mg sodium

Calorie equivalent: Like eating an entire medium Pizza Hut 12" pepperoni pizza!

If you have the time for a sit-down meal, you have the time to think this through. Chicken Crispers are fun, but account for almost a whole day's worth of calories and almost two days' worth of sodium. Your smarter choice is to eat this instead:

Classic Chicken Fajitas

370 calories

11 g fat (1.5 saturated)

2,000 mg sodium

And another hint for a healthy sit-down lunch: forgo the appetizers. Chili's Texas Cheese Fries with Jalapeno Ranch Dressing made the top of our list when we rounded up the worst appetizers money can buy. Check out the other appetizer land-mines here. You'll be shocked.

ARBY'S

Roast Turkey Ranch and Bacon Sandwich

817 calories

37 g fat (11 g saturated, 0.5 g trans)

2,146 mg sodium

Calorie equivalent: Like eating 23 Thin Mints (one whole sleeve)!

Just because you could prepare it at home doesn't mean it’s good for you when you order it away from home—the Roast Turkey Ranch and Bacon Sandwich packs nearly half of your daily allowance of calories and almost an entire day’s dose of sodium. Doesn't leave much room for anything else, does it?

Eat this instead:

Sourdough Roast Beef Melt

351 calories

14 g fat (4 g saturated)

1,048 mg of sodium

DAIRY QUEEN

Chicken Strip Basket with Country Gravy (6 piece)

1,640 calories

74 g fat (12 g saturated, 1 g trans)

3,690 mg sodium

Sodium equivalent: Like eating 11 large orders of McDonald's French fries!

Talk about a value meal: One Chicken Strip Basket gives you almost two days' payload of sodium! If thinking about it doesn't elevate your blood pressure, eating it might. Don't become a statistic.

Eat this instead:

Crispy Chicken Sandwich

560 calories

28 g fat (3.5 g saturated)

980 mg sodium

PANERA

Italian Combo on Ciabatta sandwich

1,050 calories

47 g fat (18 g saturated, 1 g trans)

3,050 mg of sodium

Fat equivalent: Like eating 6 slices of Papa John's cheese pizza!

You were on the right track in choosing Panera, but don't be sidelined by the allure of the Italian Combo. Ciabatta bread may sound sophisticated, but you won't look so refined when you're lugging that spare Pirelli around your midsection.

Eat this instead:

Smoked Turkey Breast on Sourdough sandwich

470 calories

17 g fat (2.5 g saturated)

1,680 mg sodium

CHIPOTLE

13” tortilla with steak, black beans, rice, cheese, sour cream and lettuce

955 calories

38 g fat (18 g saturated)

1,600 mg sodium

Calorie equivalent: Like eating 37 Hershey’s Kisses!

The good news about this tortilla is that it contains 56 grams of protein, but that's hardly worth the outrageous calorie and carbohydrate load—with 94 grams of carbs, you've already covered a third of your recommended daily intake, plus you're taking in nearly a day's worth of sodium and saturated fat. Downsize to drop pounds.

Eat this instead:

Three hard tacos with steak, pinto beans, sour cream and lettuce

615 calories

24 g fat (11 g saturated)

710 mg sodium

(Another hint: When it comes to Chipotle chips, just say "no." They add an outrageous 570 calories and 73 extra grams of carbs.)

HARDEE'S

2/3-lb Monster Thickburger

1,420 calories

108 g fat (43 g saturated)

2,770 mg sodium

Saturated fat equivalent: Like eating 43 strips of Oscar Mayer bacon!

It's called Monster for a reason. It's a monster load of saturated fat (more than two days' worth). The good news is that it has a friendlier, healthier cousin in the 1/3-lb Low-Carb Thickburger, with 1,000 fewer calories and a third the amount of fat. Even better, the Low-Carb Thickburger is true to its name—it only has 5 grams of quick-burning carbohydrates, compared to 46 grams in the Monster.

Eat this instead:

1/3-lb Low-Carb Thickburger

420 calories

32 g fat (12 g saturated)

1,010 mg sodium

BURGER KING

Triple Whopper Sandwich with cheese and mayo

1,250 calories

84 g fat (32 g saturated, 2.5 g trans)

1,600 mg sodium

Fat equivalent: Like eating 10 slices of Papa John's cheese pizza!

You should know by now not to order a triple anything. In this case you're getting egregious calorie, fat, and sodium overloads. It's not bad, though, compared to the shockers on our list of the trans-fattiest foods in America. Choose a regular cheeseburger instead and slash 920 calories, 68 g of fat, and save yourself from the judgmental stares of your co-workers, who are three times as likely to be grossed out!

Eat this instead:

Cheeseburger

330 calories

16 g fat (7 g saturated, 0.5 g trans)

780 mg sodium

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Posted in: Diet

Caffeine and Your Child

Caffeine hides in many foods and drinks, but it's wise to keep consumption to a minimum, especially in younger kids.
From KidsHealth.org

Most parents wouldn't dream of giving their kids a mug of coffee, but might routinely serve soft drinks containing caffeine. Foods and drinks with caffeine are everywhere, it's wise to keep caffeine consumption to a minimum, especially in younger kids.

The United States hasn't developed guidelines for caffeine intake and kids, but Canadian guidelines recommend that preschoolers get no more than 45 milligrams of caffeine a day. That's equivalent to the average amount of caffeine found in a 12-ounce (355-milliliter) can of soda or four 1.5-ounce (43-gram) milk chocolate bars.

How caffeine affects kids

A stimulant that affects kids and adults similarly, caffeine is a drug that's naturally produced in the leaves and seeds of many plants. Caffeine is also made artificially and added to certain foods. Caffeine is defined as a drug because it stimulates the central nervous system. At lower levels, it can make people feel more alert and energetic.

In both kids and adults, too much caffeine can cause:

• Jitteriness and nervousness
• Upset stomach
• Headaches
• Difficulty concentrating
• Difficulty sleeping
• Increased heart rate
• Increased blood pressure

Especially in young kids, it doesn't take a lot of caffeine to produce these effects.

Other reasons to limit kids' caffeine consumption include:

• Consuming one 12-ounce (355-milliliter) sweetened soft drink per day increases a child's risk of obesity by 60 percent.
• Not only do caffeinated beverages contain empty calories (calories that don't provide any nutrients), but kids who fill up on them don't get the vitamins and minerals they need from healthy sources, putting them at risk for nutritional deficiencies. In particular, kids who drink too much soda (the consumption of which usually starts between the third and eighth grades) may miss getting the calcium they need from milk to build strong bones and teeth.
• Drinking too many sweetened caffeinated drinks could lead to dental cavities (or caries) from the high sugar content and the erosion of tooth enamel from acidity. Not convinced that sodas can wreak that much havoc on kids' teeth? Consider this: One 12-ounce (355-milliliter) non-diet, carbonated soft drink contains the equivalent of 10 teaspoons of sugar (49 milliliters) and 150 calories.
• Caffeine is a diuretic that causes the body to eliminate water (through urinating), which may contribute to dehydration. Whether the amount of caffeine in beverages is enough to actually cause dehydration is not clear, however. It may depend on whether the person drinking the beverage is used to caffeine and how much caffeine was consumed that day. To be on the safe side, it's wise to avoid excessive caffeine consumption in hot weather, when kids need to replace water lost through perspiration.
• Abruptly stopping caffeine may cause withdrawal symptoms (headaches, muscle aches, temporary depression, and irritability), especially for those who are used to consuming a lot.
• Caffeine can aggravate heart problems or nervous disorders, and some kids may not be aware that they're at risk.

One thing that caffeine doesn't do is stunt growth. Although scientists once worried that caffeine could hinder growth, this isn't supported by research.

Foods and beverages with caffeine

Although kids get most of their caffeine from sodas, it's also found in coffee, tea, chocolate, coffee ice cream or frozen yogurt, as well as pain relievers and other over-the-counter medicines. Some parents may give their kids iced tea in place of soda, thinking that it's a better alternative. But iced tea can contain as much sugar and caffeine as soda.

Here's how some sources of caffeine compare:

Item	Amount of Item	Amount of Caffeine
Jolt soft drink	12 ounces	71.2 mg
Mountain Dew	12 ounces	55.0 mg
Coca-Cola	12 ounces	34.0 mg
Diet Coke	12 ounces	45.0 mg
Pepsi	12 ounces	38.0 mg
7-Up	12 ounces	0 mg
Brewed coffee (drip method)	5 ounces	115 mg*
Iced tea	12 ounces	70 mg*
Dark chocolate	1 ounce	20 mg*
Milk chocolate	1 ounce	6 mg*
Cocoa beverage	5 ounces	4 mg*
Chocolate milk beverage	8 ounces	5 mg*
Cold relief medication	1 tablet	30 mg*
*denotes average amount of caffeine
Sources: U.S. Food and Drug Administration and
the National Soft Drink Association

What's caffeine sensitivity?

Caffeine sensitivity refers to the amount of caffeine that will produce an effect in someone, which varies from person to person. On average, the smaller the person, the less caffeine necessary to produce side effects. However, caffeine sensitivity is most affected by daily caffeine intake.

People who regularly drink beverages containing caffeine soon develop a reduced sensitivity to caffeine. This means they require higher doses of caffeine to achieve the same effects as someone who doesn't drink caffeinated drinks often. So, the more caffeine kids take in, the more caffeine they'll need to feel the same effects.

In addition to being more susceptible to the effects of caffeine based on size, younger kids are more sensitive because they haven't been exposed to it as much as older kids or adults.

Caffeine moves through the body within a few hours and is then passed through the urine. It's not stored in the body, but kids may feel its effects for up to 6 hours if they're sensitive to it.

Cutting caffeine

Can you keep kids caffeine-free? Absolutely! The best way to cut caffeine (and added sugar) is to eliminate soda. Instead, offer water, milk, flavored seltzer, and 100 percent fruit juice. For added convenience, serve water in bottles that kids can carry around. You can still serve the occasional soda or tea—just make it non-caffeinated. And watch for hidden caffeine by checking the ingredient list on foods and beverages.

If your teen has taken up coffee drinking, one cup a day can easily turn into several (as most adults know), especially if your teen drinks it to stay awake during late-night study sessions.

The best way to reduce coffee caffeine intake is to cut back slowly. Otherwise, kids (and adults) could get headaches and feel achy, depressed, or just downright lousy.

Try substituting non-caffeinated drinks for caffeinated sodas and coffee (water, caffeine-free sodas, and caffeine-free teas). Keep track of how many caffeinated drinks your child has each day, and substitute one drink per week with a caffeine-free alternative until he or she has gotten below the 100-milligram mark.

Someone cutting back on caffeine may feel tired. The best bet is to hit the sack, not the sodas: It's just a body's way of saying that more rest is necessary. Don't worry—energy levels will return to normal in a few days.

Feel free to let kids indulge in a sliver of chocolate cake at birthday parties or a cup of tasty hot cocoa on a cold day—these choices don't pack enough caffeine punch to be harmful. As with everything, moderation is the key to keeping your kid's caffeine consumption under control.

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Posted in: Diet

10 Surprising Fitness Tips

Weird, unconventional exercise ideas that are so crazy they just might work.

If you think you've heard it all when it comes to fitness, think again! We've rounded up 10 things you never knew about working out—from the benefits of a post-exercise drink of pickle juice to why you should avoid your friends at the gym. These unconventional but expert-endorsed fitness tips will put the zing back in your workout.

Don't exercise with your "BFF."

Many experts recommend working out with friends to increase motivation, but it can backfire. "People end up talking more than exercising or slowing their speeds or [lowering] intensity levels to chat," says Stacey Rosenfeld, Ph.D., a psychologist at Columbia University Medical Center in New York City. Plus, walking or running with friends can prevent you from following your body's cues. If you want to speed up or slow down, for instance, you may not be able to coordinate that with someone else. Arrive at the gym with friends to increase motivation, but save the bonding for later.

Choose your workout clothes carefully.

According to psychologists, red can increase blood circulation and body temperature, which can boost workout efficiency. Light waves enter the eye and are converted to electrical impulses in the brain, explains environmental psychologist David Alan Kopec, Ph.D., an associate professor at the NewSchool of Architecture and Design in San Diego. "Red is a long light wave that affects the hypothalamus, which regulates body temperature, appetite, and energy levels." He adds that reds and oranges increase body temperature, which pumps you up for exercise and keeps you energized for a longer workout.

Drink pickle and pineapple juices.

The salt and vinegar in pickle juice can help muscles recover from sodium loss and decrease cramping. "If you're training on a hot day or doing intense activities, drink four to eight ounces of pickle juice 45 minutes and eight to 10 ounces of water 30 minutes before your session," says certified nutritionist and fitness trainer Majid Ali of the Healing Center in Culver City, Calif. "If your stomach can handle it, drink four to six ounces after or during your session to speed recovery." Pineapple juice can also reduce post-workout inflammation. "The bromelain [an enzyme] in pineapple juice removes lactic acid buildup in the muscles, which causes inflammation," he says. Ali recommends drinking six to 10 ounces, 30 minutes after training.

Get off the elliptical trainer.

"The elliptical is mindless and by far the least effective machine for fat loss," says L.A.–based Torri Shack, who's certified by the Aerobics and Fitness Association of America. "It uses momentum, not muscle force. Most people don't use enough resistance." This machine may increase your heart rate and sweat level, but to burn fat using one, Shack says you'll need to exercise for 45 to 60 minutes and vary your levels of intensity and resistance. Shack adds that the elliptical machine is best for warming up before weight lifting or rehabilitating injured body parts. "If you can watch television or read while doing cardio, you're not working hard enough, and therefore not burning fat," she says.

Don't sweat it.

Sweat is your body's way of regulating your rising temperature, not a clear sign of increased calorie burn or an intense workout. "In the sauna, you'll sweat buckets, but you aren't burning fat," says Brad Schoenfeld, certified strength and conditioning specialist and author of The 28-Day Body Shapeover (Human Kinetics, 2005). "The best indicator of calorie burn is either heart rate or Rate of Perceived Exertion." RPE is a self-reported scale that determines intensity; it ranges from 1 (complete rest) to 10 (maximum effort). High intensity exercise—such as interval training—increases your heart rate, which equals more fat burn. So, don't aim solely for a sweaty workout. Go for an intense one.

Practice your "Get-Up."

"The Get-Up is one of the best kept secrets in the fitness industry," says Houston-based certified strength and conditioning specialist Sean Cashman. "It's one of the most functional exercises [meaning it trains your body for real-life situations], yet the majority of gym-goers have never heard of it. You move from lying down, up to a standing position, and back down, all while holding a weight above your head." Cashman suggests a 10- to 20-pound weight to start. "The Get-Up integrates all joints and muscles in one sequence," he says. "It increases your whole body's strength, stability, balance and flexibility."

Say "shhh."

As you say it, "Put your hands on your stomach and feel the contraction," says Jonathan Angelilli, a personal trainer in New York City. "That's your transverse abdominus and diaphragm contracting, creating tension in the core and strengthening your extremities." The louder your "sshhh," the better. It's most effective for core stabilization exercises such as squats, push-ups, and Pilates moves. Angelilli says, "'Sshhh' also helps you breathe with your abs. Stress, [poor] posture at work, and sitting too much over-activates our secondary breathing muscles in the neck and inhibits our primary abdominal breathing muscles." Saying "sshhh" oxygenates the body, increases strength, tones abs, and reduces neck tension.

Beware the hump.

Most of us work our "sexy" muscles: the chest, the shoulders and the arms. "This neglects the upper back, where many of us have a distinctive hump, manifested by forward-rounded, contracted shoulders and a forward-leaning neck," says Andrew Sherman, M.D., associate professor of rehabilitation medicine at the University of Miami. "This can lead to neck and shoulder pain." To fight the hump, stretch your chest muscles and do exercises that retract your shoulder and neck, such as rows, front lat pull downs, and upward dumbbell flys. "Don't forget to stick out your chest while doing them!" says Dr. Sherman.

Run barefoot.

According to proponents of shoeless running, shoes inhibit foot growth, development, and flexibility. David Jenkins, D.P.M., professor at Midwestern University's Arizona Podiatric Medicine Program, says, "Running barefoot may increase foot flexibility and strengthen intrinsic foot muscles. This can improve toe function, balance, and structural support, but more research is necessary." Running barefoot could decrease the likelihood of plantar fasciitis, a running epidemic unknown 30 years ago, which is possibly caused by over-controlling shoes and/or orthotic arch supports used on normal feet, says Dr. Jenkins. "A gradual buildup to barefoot sports is imperative," says Dr. Jenkins. "Barefoot running is an extreme change for people who have worn shoes most of the time." Of course, be careful to watch for hazards like broken glass and rocks when running shoeless.

Kick and shout!

IntenSati is "moving meditation"—a fitness program that uses the voice and mind to intensify physical workouts. Participants chant or shout empowering affirmations while kicking, jumping or lunging. For example, while punching, they yell, "I. Am. Strong. Now!" IntenSati creator Patricia Moreno says, "The repetition of a single statement moves you into a state of focused awareness—it's a very powerful practice." She claims these motivational chants boost emotional strength, increase self-confidence, and distract participants from feeling fatigued, which increases the effectiveness of their workouts.

from msn Health

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Posted in: Exercise,Fitness

12 Reasons You're So Tired—and How to Get Back on Top

When people ask you how you are, how do you respond? Do you say you're fine—or tired?

If you were too exhausted even to answer the question, you're not alone: Fatigue is endemic these days. Here are a dozen potential reasons behind that run-down feeling and how you can re-energize yourself.

1. You're bored.

Boredom happens when parts of your life have created a rut of routine, says clinical psychologist Judith Sills, Ph.D. "There's not enough zap in your brain," she says. Sills, author of The Comfort Trap (Viking, 2004), concedes that humans are creatures of habit, so routines are essential for life. But comforting routines and habits can become deadening. That's when lack of zing can translate into fatigue. There's a loss of energy when you have nothing to stimulate you, she says.

The fix: Do something new, Sills suggests. Even small changes, such as a two-day getaway, can be life-affirming. "There's a clear link between our emotions and the anticipation of satisfaction and physical energy," she says. Changing your routine also helps. Try driving down a different road or eating food you haven't tried before. "When you take in new information, your spirit feels a sense of possibility," says Sills. "It's mind food."

12 Reasons You're So Tired—and How to Get Back on Top

2. You have allergies.

Think of allergies as the body's way of fighting unwanted guests. The trouble starts when allergens, such as pollen, certain foods, or animal dander invade the mucous membranes of the eyes and throat, says Lily Pien, M.D., an allergist at The Cleveland Clinic. This triggers the body's antibodies to fight the invaders, causing a release of histamines. The body's reaction to the allergens is often excessive, leading to sneezing, shortness of breath or itching. "It's these reactions that wear you down, especially when they keep you from sleeping." she says.

The fix: "Don't misdiagnose yourself," says Pien, "Most people are allergic to more than one substance." She advises seeing an allergist and getting a skin test to determine the allergens that may be affecting you. Antihistamines and nasal steroid sprays are both typical treatments, she says, and adds that 20 percent of the U.S. population suffers from allergies.

12 Reasons You're So Tired—and How to Get Back on Top

3. You're over-caffeinated.

It seems like a contradiction, but caffeine, a stimulant to the central nervous system, can actually make you tired, says Cheryl Forberg, a registered dietician and the author of Positively Ageless: a 28-Day Plan for a Younger, Slimmer, Sexier You (Rodale Books, 2008). A once-a-day dose in the morning in tea or coffee is fine, she says. But people can create a vicious cycle when they keep ingesting more caffeine to counteract the exhaustion they feel after the previous dose wears off. And, she adds, the cumulative effects of the day's caffeine—such as increased heart rate and a rise in blood pressure—can also keep you from getting a good night's sleep.

The fix: Consider antioxidant-rich green tea, says Forberg. A cup of green tea contains 50 mg of caffeine, compared to coffee's 137 mg and black tea's 65 mg. Not eating or drinking high-caffeine foods and drink—including dark chocolate and certain soft drinks—from late afternoon on is also a step towards restful sleep. Keeping caffeine to a minimum is the best way to go, she says.

12 Reasons You're So Tired—and How to Get Back on Top

4. You're multi-tasking.

Doing one thing at a time is a luxury for most people. But multi-tasking has its downside. "When you multi-task, you need to switch back and forth from one project to another and monitor all the projects simultaneously," says Neal Roese, Ph.D., a professor of psychology at The University of Illinois at Urbana-Champaign. Multi-tasking is a big drain on glucose, which fuels everything the brain does, he says. Not surprisingly, studies show that too much flitting from one task to another ultimately leads to errors and fatigue. Ingesting sugar may keep you going temporarily, but eventually you crash.

The fix: The trick, says Roese, is to keep your projects down to a minimum; he suggests no more than three at a time. Prioritizing your projects and taking the short frequent breaks that allow glucose levels to be restored are also useful strategies.

12 Reasons You're So Tired—and How to Get Back on Top

5. You're anemic.

People with anemia typically don't have enough red blood cells in their body. And, because these blood cells are the body's transportation system for oxygen, fewer of these cells mean less oxygen makes its way to the cells—including that of the brain. "People whose cells get less oxygen may be less able to concentrate and they may feel less energetic, says Alan Greene, M.D., clinical professor of pediatrics at Stanford University and the author of Raising Baby Green (Jossey-Bass, 2007). The most typical type is iron-deficiency anemia, but loss of blood cells through internal bleeding can also be a cause. He says anemia is especially harmful to children, who need the oxygen to fuel their developing bodies and brains.

The fix: Greene advises taking a blood test. On a complete blood count (CBC) test, a low hematocrit indicates anemia (hematocrit measures what proportion of blood volume is made up of red blood cells). Testing serum ferritin, a measure of the body's iron stores, can detect iron deficiency, which can cause symptoms even before full-blown anemia develops. Eating iron-rich foods like lean meat, poultry and beans can help increase the supply, especially when accompanied by foods high in vitamin C. Greene also suggests women and children take supplements that contain iron. Men should speak with their physicians first before taking iron supplements, as their bodies don't easily excrete any excess, and too much of the mineral can also be a cause of fatigue.

12 Reasons You're So Tired—and How to Get Back on Top

6. You have poor posture.

Standing up straight looks impressive and, it turns out, has health benefits. If you hunch your shoulders forward, don't equally distribute your weight on both feet, or create an inward curve in your lower back, you're setting yourself up for fatigue, says Kathleen Koch, an exercise physiologist at The Cleveland Clinic. That's because it's harder for blood to nourish muscles that are being held in inefficient positions typical of bad posture. "Reduced blood flow means your heart and lungs have to work harder, and this makes you tired," she says. Sitting improperly and even running with poor form has the same effect.

The fix: Koch suggests strength and core training to address poor posture. For example, she says to correct slouched shoulders—a sign that the chest muscles are disproportionately stronger—you need to strengthen the muscles in the upper back. Because poor posture is a good indicator of muscle imbalance, it's important to train all muscle groups equally, she says.

12 Reasons You're So Tired—and How to Get Back on Top

7. You have an underactive thyroid.

One of the top medical reasons for a slow metabolism and low energy is hypothyroidism, says Nunilo Rubio Jr., M.D., assistant professor of endocrinology at The University of Texas Medical School at Houston. Women are more predisposed to the condition, which is from the thyroid gland's secreting less of its hormones. This, in turn, causes fatigue, as well as weight gain, intolerance to cold, and dry hair and skin. Rubio calls it the "turtle effect." Unfortunately, in most cases, it's the body's own autoimmune response that's to blame. The antibodies involved gradually can damage and, in some cases, destroy the thyroid, a condition known as Hashimoto's thyroiditis. In severe cases, says Rubio, metabolism slows down so dramatically that the patient usually requires an intravenously administered dose of thyroid hormones.

The fix: Rubio suggests those suffering from fatigue ask their physician for a blood workup to determine the level of thyroid- hormone activity. If you're diagnosed as having hypothyroidism, a doctor will typically start thyroid-hormone replacement therapy. Once thyroid-hormone levels are restored, energy usually returns to previous levels. (Although iodine deficiency is often linked to hypothyroidism, most people in the U.S. get adequate amounts by using iodized salt and eating iodine-containing food.)

12 Reasons You're So Tired—and How to Get Back on Top

8. You have undiagnosed heart disease.

A heart that's unable to pump blood efficiently has to work harder to transport oxygen throughout the body. Fatigue is the result, says Nieca Goldberg, M.D., cardiologist and author of Dr. Nieca Goldberg's Complete Guide to Women's Health (Ballantine Books, 2008). Several conditions can cause the heart to overexert itself, including clogged arteries, high blood pressure and heart-valve problems. Typically, fatigue due to undiagnosed cardiovascular condition manifests after exertion.

The fix: If you've ruled out anemia, hypothyroidism and infection, and you still feel tired, it's important to get diagnosed for potential heart problems, says Goldberg. Tests typically include an echocardiogram to see how the blood is pumped through the heart, and a stress test to reveal arterial blockages. Not pinpointing heart disease as early as possible can mean more severe symptoms over time, such as shortness of breath and fluid build-up.

12 Reasons You're So Tired—and How to Get Back on Top

9. You're not exercising enough.

It seems counterintuitive that doing nothing can make you fatigued, but it's true. "If you move, you'll feel less tired," says Dr. Koch of The Cleveland Clinic. When you're sedentary, she says, your metabolic rate decreases and you burn fewer calories, so you feel exhausted. Exercise gets that metabolic rate up, which means more energy, and not only the physical kind. People who say they're tired are often depressed, says Koch. Exercise increases the production of dopamine, a hormone that's a mood enhancer.

The fix: Literally, start with small steps. Koch says that research confirms that even a 10- to 15- minute daily walk provides cardiovascular health benefits But, she advises, don't forget to include strength training in the mix, which helps build lean muscle mass. Overall, increasing your amount of weekly exercise means you'll be able to burn even more calories, she says. And that means even more energy at your disposal.

12 Reasons You're So Tired—and How to Get Back on Top

10. You're dehydrated.

At least half of our bodies and 92 percent of our blood consist of water. "Water serves as a medium for the body to perform its life-sustaining functions, such as regulating body temperature and eliminating waste," says Toby Amidor, a registered dietician in New York City. "If you don't ingest enough water to help these metabolic reactions occur, you'll become tired or lightheaded."

The fix: At the first sign of thirst or dizziness, all you need is a small amount of liquid, as little as half a cup or water or fruit juice, says Amidor. Although many people drink huge quantities of water daily as a matter of course, she says many experts now suggest that people simply heed the body's signals for hydration. The water in fruits and vegetables also count as part of your intake, says Amidor. The caveat, though, is that older people often lose their sense of thirst and need to be reminded to hydrate on a more regular basis. For the rest of us, making sure we have access to water as needed—in portable non-plastic containers—is a good option.

12 Reasons You're So Tired—and How to Get Back on Top

11. You're pre-diabetic.

Glucose supplies energy to the body and brain. It's not surprising that not enough glucose will make you extremely tired. But the same is true when you ingest too much, says Dr. Greene. Normally, the act of eating signals the body to produce insulin which, in turn, fuels the cells with energy. But, says Greene, when you're pre-diabetic, your body can become insulin-resistant—overeating or ingesting too many simple carbs is often a factor. The result is all that excess glucose doesn't get into the cells, but rather it gets stored as fat or spills into the urine, and you grow tired.

The fix: A fasting blood sugar test will determine if you're pre-diabetic, says Greene. If you fall into that category, consider it a wake-up call to change your eating and exercise habits. Greene recommends a Mediterranean-type diet, consisting of whole grains, lots of fruits and vegetables and moderate amounts of healthy fats.

12 Reasons You're So Tired—and How to Get Back on Top

12. You have sleep apnea.

Many people with sleep apnea don't even know they have it, says Michael Breus, Ph.D., a clinical psychologist in private practice whose specialty is sleep disorders. Sleep apnea, which is typically caused by anatomical problems, impels the sleeper to stop breathing, sometimes as many as 150 times an hour. When breathing shuts down, even for only a couple of seconds, there's less oxygen supplied to the brain. The body senses the danger and wakes you to breathe. "In severe cases, this constant waking is comparable to total sleep deprivation," says Breus, who's author of Beauty Sleep: Look Younger, Lose Weight and Feel Great through Better Sleep (Plume, 2007).

The fix: See a medical professional who's certified in sleep medicine or clinical sleep disorders, says Breus. You'll be referred to a sleep center for diagnosis. The most popular form of treatment is a continuous positive airway pressure machine (CPAP), which shoots air through the nasal passages and throat while you're asleep. Other solutions include using nose filters, dental appliances to help correct jaw displacement, or surgery to remove excess throat tissue which tends to accumulate in overweight people. Weight loss may eliminate the condition entirely in some cases, says Breus.

By Coeli Carr for MSN Health & Fitness

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The Top 11 Fitness Trends: Pros and Cons

Choosing the best exercise for your body, personality and lifestyle is no sweat if you know the best and worst parts of popular workouts. We've interviewed a dozen fitness experts about everything from anti-gravity yoga to "exergaming"—and here are their biggest likes and dislikes.

Boot camp

By Laurie Pawlik-Kienlen for MSN Health & Fitness

Based on military-style training, boot camps combine the instructor's expertise with the support (and/or peer pressure) of other participants. The drills range from power skipping to reverse flies, all to increase cardio, strength and core fitness.

Pros: "Because the exercises are infinitely combinable, each workout is new," says Karen Rooff, a certified personal trainer in Austin, Texas. "Novelty is great for keeping both muscles and minds engaged. Plus, classes with small numbers offer a trainer's personal attention at a fraction of the usual cost."

Cons: "Participants may overestimate their fitness level, overdo it, and stop working out," says New York City–based certified personal trainer Ariane Hundt. "And, high- intensity workouts can cause injuries if the instruction isn't personalized." To avoid injury, listen to your body and inform your instructor of any pre-existing injuries or conditions, and don't be afraid to modify any moves if they're too difficult for you.

Interval training

This well-researched exercise technique alternates bouts of high- and low-intensity exercise, such as intervals of sprinting and jogging.

Pros: "Intervals increase calorie expenditure and afterburn, so calories are burned [even] after the exercise is over," says Brad Schoenfeld, certified strength and conditioning specialist and author of the book 28-Day Body Shapeover (Human Kinetics, 2005). Research from the University of Guelph shows that interval workouts burn more fat and improve fitness faster than moderate constant exercise.

Cons: Schoenfeld says that high- intensity intervals can be difficult or even harmful for people with certain injuries and disorders (always check with your doctor first). "Interval training requires focus, intensity and determination," adds Chicago-based certified trainer Cathy Lang. "There's no social aspect to motivate you; you have to tap into the competitor inside."

Zumba and other dance workouts

"Ditch the workout and join the party!" is the slogan of Zumba's sexy fitness program. Colombia native Beto Perez started this sizzling trend in 1999; it combines Latin rhythms with intervals and resistance training. Dance-based workouts in general are trendy, and range from ballet boot camp to cardio salsa.

Pros: "[With] Zumba, you'll burn calories, feel energized, and do moves that—trust me—your body has not done before," says Kim Pace, a performance enhancement specialist in Boca Raton, Fla.

Cons: "Zumba doesn't improve strength, and it's hard for uncoordinated people to keep up with the choreography," says exercise physiologist Becky Williamson, of San Jose, Calif. Schoenfeld agrees that Zumba does little for muscle development. "If you perform the same activity repeatedly, your body won't change."

Pilates

Originally used by dancers and called "contrology" by Joseph Pilates, this discipline focuses on core stabilization. Breathing and spine alignment are emphasized.

Pros: "Pilates is slow and controlled, so you're getting a workout without too much sweat," says certified trainer Christi Masi of Seattle. "It's low impact [and appropriate for] for those with bad knees and previous injuries." Fawn Gill, a Pilates instructor in Bowen Island, B.C., adds, "Pilates focuses on posture, core strength, joint mobility and muscle strength. People at all fitness levels can do it." Bonus: you don't need special equipment for an effective workout, though many studios offer specialized classes on a metal spring-based "Reformer," which can be modified for each user's fitness level.

Cons: "Pilates is anaerobic exercise, so you don't burn as many calories as you would running," says Pilates instructor Alana Reed, from New York City. "But you do build muscle—and the more muscle your body has, the more efficiently it burns calories." Reed adds that half of her Pilates clients are men.

Individual and group personal training

In one-on-one time with a personal trainer, you'll create a fitness plan that suits your body and lifestyle. The group training trend offers the same benefits, but in a small group.

Pros: "Accountability, personalization, and great workouts make personal training effective," says certified fitness instructor Lindsay Bogdasarian of Ann Arbor, Mich. Los Angeles–based certified trainer Angela Parker adds, "Group personal training is cheaper than private training and can offer better results. When people exercise in a group they work 10 times harder than alone. They feed off the collective energy."

Cons: "Personal trainers are still not regulated in any way," says Walt Thompson, Ph.D., Regents Professor of Exercise Science at Georgia State University. "No state has adopted any legislation to control who can and cannot become a personal trainer." He adds that the fitness industry is moving toward becoming regulated.

Yoga and AntiGravity Yoga

Traditional yoga, such as Hatha, Kundalini or Ashtanga, improves flexibility, muscle tone and the mind-body connection. Many of these forms have been practiced for thousands of years; it's an exercise that's here to stay. While Bikram, or hot, yoga was a big fad developed a few years ago, AntiGravity Yoga is the newest rage: Yogis practice their poses in hammocks suspended from the ceiling. The airborne Downward Dogs and Flying Pigeons relieve spinal tension and allow for deep stretches with less chance of muscle strain.

Pros: "Being suspended in the air offers greater flexibility, and it feels like you're flying," says Hundt. "Hanging upside down is enormously relaxing, releases tension in the body, and makes you feel weightless."

Cons: Holding poses while suspended from the ceiling requires coordination and isn't appropriate for fitness novices or those who are obese.

Stability balls

Originally developed for physical-rehabilitation patients, stability balls challenge the stabilizing muscles of the spine and work core muscles. Typical exercises include back extensions, butt lifts, and abdominal rotations.

Pros: "Anyone can use the ball to increase strength and stability and decrease back pain," says Sara Hauber, M.A., a healthy lifestyle specialist in Chicago. "People who use stability balls correctly build great-looking, strong core muscles and have fun doing it."

Cons: It's difficult to learn proper form and get a good workout without the guidance of a fitness professional, but a couple of sessions should be sufficient to teach you some fundamental moves. Hauber says, "Because stability exercises are meant to work your stabilizers—which for many people have been dormant for years—most people can't trigger them without cuing from a pro."

CrossFit and cross-training

This "bare bones" exercise focuses on short, high-intensity workouts. The functional moves are simple but hard: pullups, squats, gymnastics drills, and kettle-ball exercises—and are often done using just your own body weight as resistance. CrossFit's Web site offers a new workout every day and displays hundreds of comments from fellow fanatics.

Pros: "This exercise requires little or no equipment, and you really feel like you're getting a workout," says Gill. "Plus, there's a … feeling of belonging to a special group —almost a cult." The online workouts are free, and it's a well-rounded approach to fitness that exercises your whole body.

Cons: "CrossFit can be challenging for the unfit or beginner crowd," says Gill. "Thus, there's a greater chance of injury due to the intensity of the workouts." Without professional instruction, participants may do the exercises wrong—and strain muscles or pull ligaments.

Active gaming

"Exergaming" is video game technology that gets participants leaping, swinging and sweating—and they're moving beyond Wii or Dance Dance Revolution. Video game–enabled bikes, boards, pads and other equipment are popping up in schools, health clubs and even doctors' offices.

Pros: "Active gaming makes exercise fun," says Lisa Hansen, M.S., co-director of XRKade Research Labs at the University of South Florida. "Participants enjoy themselves, which motivates them to go to the gym more and work out longer."

Cons: Research from the University of Michigan Health System shows that actual sports burn three to four times more calories than virtual exercise—so exergaming shouldn't replace "real" activities. And, Hundt says, "Nobody is checking your form or correcting poor posture, so the chance of injury is increased for inexperienced gamers."

Fusion fitness

Fusion classes mix two or more types of exercise in one workout. Think Pilates and yoga (Yogilates), cycling and stretching, or boxing and running.

Pros: "Mixing up your exercise routine is a great way to lose weight and increase your fitness level," says Parker. "Change surprises your body, makes it work harder, and burns more calories." Your body adapts to regular patterns of movement—and fusion keeps you on your toes!

Cons: Some workouts don't mix well because they're too different. Yoga, for example, has a meditative quality that doesn't fuse well with kickboxing. Parker adds, "Instructors may not be properly trained in the different types of exercise, which could cause injury."

Kranking

This upper-body cycling exercise debuted in just a few health clubs in 2007, but will be offered at increasing numbers of fitness centers in 2009.

Pros: "One of the best core and cardio-training exercises is upper-body rotation while standing," says certified personal trainer Jim Karanas, who works in San Francisco. "Kranking is a great alternative for people who may struggle with traditional workouts, such as the lower-limb challenged, pregnant women, obese people or the elderly."

Cons: "When cycling, participants don't always monitor their heart [rate], and they [can] train at too high of an intensity," says Pace. "Additionally, participants sometimes forget to vary their workouts. When this happens, they could reach a plateau."

from msn health

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Surprising Signs You'll Probably Live Longer Than You Think

What you're doing right, and how to do it better

Consider this: In the 20th century, the average life expectancy shot up 30 years—the greatest gain in 5,000 years of human history. And this: Centenarians—folks who make it into the triple digits—aren't such an exclusive club anymore, increasing 51 percent in number from 1990 to 2000. How to account for these dramatic leaps? Advances in health, education and disease prevention and treatments are high on the list, and that makes sense. But what you may not know is that seemingly unimportant everyday habits, or circumstances in your past, can influence how long and how well you'll live. Here, the latest research on longevity—science-based signs you're on a long-life path, plus tips on how to get on track.

Sign: your mom had you young

If she was under age 25, you're twice as likely to live to 100 as someone born to an older mom, according to University of Chicago scientists. They suspect that younger moms' best eggs go first to fertilization, thus producing healthier offspring.

By Sandra Gordon

Sign: You're a tea lover

Both green and black teas contain a concentrated dose of catechins, substances that help blood vessels relax and protect your heart. In a study of more than 40,500 Japanese men and women, those who drank five or more cups of green tea every day had the lowest risk of dying from heart disease and stroke. Other studies involving black tea showed similar results.

You really need only one or two cups of tea daily to start doing your heart some good—just make sure it's a fresh brew. Ready-to-drink teas (the kind you find in the supermarket beverage section) don't offer the same health benefits. "Once water is added to tea leaves, their catechins degrade within a few days," says Jeffrey Blumberg, Ph.D., a professor of nutrition science and policy at Tufts University. Also, some studies show that adding milk may eliminate tea's protective effects on the cardiovascular system, so stick to just lemon or honey.

Sign: You'd rather walk

"Fit" people—defined as those who walk for about 30 minutes a day—are more likely to live longer than those who walk less, regardless of how much body fat they have, according to a recent study of 2,603 men and women. Similarly, overweight women can improve their heart health by adding just 10 minutes of activity to their daily routine, says recent research. So take a walk on your lunch hour, do laps around the field while your kid is at soccer practice—find ways to move a little more, every day.

Sign: You skip soda (even diet)

Scientists in Boston found that drinking one or more regular or diet colas every day doubles your risk of metabolic syndrome—a cluster of conditions, including high blood pressure, elevated insulin levels, and excess fat around the waist, that increase your chance of heart disease and diabetes. One culprit could be the additive that gives soda its caramel color, which upped the risk of metabolic syndrome in animal studies. Scientists also speculate that soda drinkers regularly expose their taste buds to natural or artificial sweeteners, conditioning themselves to prefer and crave sweeter foods, which may lead to weight gain, says Vasan S. Ramachandran, M.D., a professor of medicine at Boston University School of Medicine and the study's lead researcher. Better choices: Switch to tea if you need a caffeine hit. If it's fizz you're after, try sparkling water with a splash of juice. By controlling blood pressure and cholesterol levels, preventing diabetes, and not smoking, you can add 6 to 9 1/2 healthy years to your life.

Sign: You have strong legs

Lower-body strength translates into good balance, flexibility, and endurance. As you get older, those attributes are key to reducing your risk of falls and injuries—particularly hip fractures, which often quickly lead to declining health. Up to 20 percent of hip-fracture patients die within one year because of complications from the trauma. "Having weak thigh muscles is the number-one predictor of frailty in old age," says Robert Butler, M.D., president of the International Longevity Center–USA in New York City. To strengthen them, target your quads with the "phantom chair" move, says Joan Price, author of The Anytime, Anywhere Exercise Book (Adams, 2007). Here's how: Stand with your back against a wall. Slowly walk feet out and slide back down until you're in a seated position, ensuring knees aren't beyond toes and lower back is pressed against wall. Hold until your thighs tell you, 'Enough!' Do this daily, increasing your hold by a few seconds each time.

Sign: You eat purple food

Concord grapes, blueberries, red wine: They all get that deep, rich color from polyphenols—compounds that reduce heart disease risk and may also protect against Alzheimer's disease, according to the new research. Polyphenols help keep blood vessels and arteries flexible and healthy. "What's good for your coronary arteries is also good for your brain's blood vessels," says Robert Krikorian, Ph.D., director of the Cognitive Disorders Center at the University of Cincinnati. Preliminary animal studies suggest that adding dark grapes to your diet may improve brain function. What's more, in a recent human study, researchers found that eating one or more cups of blueberries every day may improve communication between brain cells, enhancing your memory.

Sign: You were a healthy-weight teen

A study in the Journal of Pediatrics that followed 137 African Americans from birth to age 28 found that being overweight at age 14 increases your risk of developing type 2 diabetes in adulthood. Adults with diabetes are two to four times more likely to develop heart disease than those without the condition, according to the American Heart Association.

Sign: You don't like burgers

A few palm-size servings (about 2 1/2 ounces) of beef, pork, or lamb now and then is no big deal, but eating more than 18 ounces of red meat per week ups your risk of colorectal cancer—the third most common type, according to a major report by the American Institute for Cancer Research. Colorectal cancer risk also rises by 42 percent with every 3 1/2-ounce serving of processed meat (such as hot dogs, bacon, and deli meats) eaten per day, the report determined. Experts aren't sure why red and processed meats are so harmful, but one of their suspects is the carcinogens that can form when meat is grilled, smoked, or cured—or when preservatives, such as nitrates, are added. "You can have an occasional hot dog at a baseball game, but just don't make it a habit," says Karen Collins, R.D., a nutrition advisor at AICR. And when you do grill red meat, marinate it first, keep pieces small (kebab-size), and flip them often—all of which can help prevent carcinogens from forming. If you're baking or roasting it, keep the oven temp under 400°F.

Sign: You've been a college freshman

A recent Harvard Medical School study found that people with more than 12 years of formal education (even if it's only one year of college) live 18 months longer than those with fewer years of schooling. Why? The more education you have, the less likely you are to smoke. In fact, only about 10 percent of adults with an undergraduate degree smoke, compared with 35 percent of those with a high school education or less, according to the CDC.

Sign: You really like your friends …

"Good interpersonal relationships act as a buffer against stress," says Micah Sadigh, Ph.D., an associate professor of psychology at Cedar Crest College. Knowing you have people who support you keeps you healthy, mentally and physically: Chronic stress weakens the immune system and ages cells faster, ultimately shortening life span by 4 to 8 years, according to one study. Not just any person will do, however. "You need friends you can talk to without being judged or criticized," says Sadigh.

Sign: … and they're healthy

If your closest friends gain weight, your chance of doing the same could increase by 57 percent, according to a study in the New England of Journal of Medicine. "To maintain a healthy lifestyle, it's important to associate with people who have similar goals," says Nicholas A. Christakis, M.D., Ph.D., the study's lead researcher. Join a weight loss group, or train with a pal for a charity walk.

Sign: You don't have a housekeeper

Just by vacuuming, mopping floors, or washing windows for a little more than an hour, the average person can burn about 285 calories, lowering risk of death by 30 percent, according to a study of 302 adults in their 70s and 80s.

Sign: You're a flourisher

About 17 percent of Americans are flourishers, says a study in American Psychologist. They have a positive outlook on life, a sense of purpose and community, and are healthier than "languishers"—about 10 percent of adults who don't feel good about themselves. Most of us fall somewhere in between. "We should strive to flourish, to find meaning in our lives," says Corey Keyes, Ph.D., a professor of sociology at Emory University. "In Sardinia and Okinawa, where people live the longest, hard work is important, but not more so than spending time with family, nurturing spirituality, and doing for others."

from msn health

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