Many things you do increase your risk for cancer and the more risk factors you have, the greater your risk. Avoiding these risk factors after you are diagnosed with a cancer can increase your chance for a cure.

Smoking and being infected with the human wart virus (HPV) both cause fatal squamus cell cancers of the head and neck. A study from the University of Michigan shows that smokers who have an HPV-linked cancer are six times more likely to have a recurrence than those who have never smoked, and two- thirds of patients with HPV-linked tumors were current or former tobacco users (Clinical Cancer Research, February, 2010). Among those with HPV-linked tumors, six percent of those who never smoked had recurrences, compared to 19 percent of those who had smoked in the past and 35 percent of current smokers. Almost all cases of cervical cancers are caused by HPV, but only one woman of 250 infected with the HPV virus develops cervical cancer. If you are infected with HPV and smoke, you increase your chances of developing cervical cancer 15 times (Cancer Epidemiology, Biomarkers & Prevention, November 2006).

Lifestyle factors that are associated with increased cancer risk (as well as heart attack risk) include: smoking, taking more than two alcoholic drinks per day, being overweight, not exercising, not eating enough fruits and vegetables, eating too much saturated fat from mammals, eating burnt food (PAHs and HCAs), lack of vitamin D, lack of sunlight, and anything that increases risk for diabetes. Other risk factors include promiscuous behavior that exposes you to hepatitis B and C viruses, human papilloma virus (HPV), human immunodeficiency virus (HIV), Helicobacter pylori (H. pylori), Human T-cell leukemia/lymphoma virus (HTLV-1), Epstein-Barr virus (EBV), or Human herpesvirus 8 (HHV8); working in jobs that expose you to radiation, chemicals such as asbestos, benzene, benzidine, cadmium, nickel, or vinyl chloride, certain metals, pesticides or solvents; taking certain medications and hormones; repeated exposure of your skin to excess sunlight or getting too many X rays.

The abdominal muscles are comprised of three different sections. The middle, or front, is commonly referred to as “the six pack”, the lower and the sides. The sides are what give the waist definition. To achieve noticeable results, all areas must be toned. Most people concentrate on the six-pack area in front, but there are many effective ab workouts for the obliques as well. There are two sets of obliques, the internal and the external. They run diagonally from the sides of the waist towards the pelvis. They are responsible for supporting the back and when properly strengthened, can improve your posture.

In most cases there is no expensive equipment required and exercises can be done at home with a minimum amount of space. The bicycle kick has proven to be one of the most effective ab workouts and it incorporates the obliques as well as the middle and lower abs. Although these exercises can be done on the floor, a mat is recommended. To begin, lie flat with the lower back pressed to the floor. Hands should rest lightly on the sides of the head with elbows facing out. Lift shoulders off the floor and bring both knees to a 45-degree angle.

This is the center position. Slowly touch the right elbow to the left knee. Return to the center position and slowly touch the left elbow to the right knee. Don’t worry if you cannot actually touch elbow to knee. Get as close as you comfortably can. Oblique crunches are part of effective ab workouts and also done while lying on the floor. While on your back, raise your knees, and place feet flat on the floor. Slowly drop bent knees to the left so that the left leg is on the floor and the right is stacked on top.

Your shoulders should still be flat on the floor and you should be facing the ceiling. Lift the shoulders as if you are doing a standard crunch. Repeat the process 10 to 12 times. Slowly move your legs to the right and do another set. Side bends are done standing up with a dumbbell in each hand. Bend knees slightly, contract abdominals and slowly bend to the right as far as you can while still facing forward. Return to the starting position. After completing 15, follow the same procedure on the left. These effective ab workouts will help you build strength and endurance while protecting your spine and lower back.

Now that partially hydrogenated oils (trans fats) have been removed from many processed foods, which substitutes are acceptable and which should be avoided? Most of the foods previously made with trans fats now use saturated fats from palm, palm kernel and coconut oils. As far as I know, these tropical oils have not been shown to cause heart attacks or other health issues in any large population studies. However, they raise levels of the bad LDL cholesterol, while Canola oil (high in monounsaturated fat) and soybean oil (high in polyunsaturated fat) do not (American Journal of Clinical Nutrition, July 2006). I believe that they are more healtful than saturated fats from animal sources, and certainly better than the trans fats they have replaced.

Fats in nature are always a combination of saturated, polyunsaturated and monounsaturated fats. They are classified by their dominant fat. For example, most of the fat in meat and tropical oils is saturated, while the fats in most vegetables are primarily polyunsaturated. Here are my recommendations:

• Look for foods made with monounsaturated or polyunsaturated vegetable oils. Many food manufacturers now use trans fat-free oil from sunflower, soy, and cottonseed oils. (Wendy’s switched to non-hydrogenated corn and soy oil in 2006. McDonald’s now uses trans-fat free canola and soybean oils).
• Olive oil is high in healthful monounsaturated fats and is an excellent choice for salad dressings and low-temperature stir-frying.
• Saturated fats from plants (tropical oils) appear to be more healthful than animal saturated fats, as far as we know today.
• Avoid prepared foods that contain ANY partially hydrogenated or trans fats; always read the list of ingredients.
• Limit or avoid foods prepared with saturated animal fats such as lard and butter.
• French fries should be freshly sliced and cooked with a vegetable oil such as canola. (Many frozen french fries still contain partially hydrogenated oils).
• Make your own snacks using vegetable, nut or seed oils.

Always read the list of ingredients to make sure there are NO partially hydrogenated oils. Many products labeled “zero trans fats” contain up to a half gram of trans fats per serving because the FDA allows them to do this. Partially hydrogenated oils (trans fats) raise bad cholesterol and lower good cholesterol. Just five grams of trans fat a day can increase risk of heart disease by 25 percent. They are also associated with increased risk for breast (American Journal of Epidemiology, November 2008) and prostate cancers (Cancer Epidemiology Biomarkers & Prevention, January 2008).

Overall, snack foods and prepared foods should be a very small portion of your diet. Most of the food you eat should be vegetables, fruits, whole grains, beans and other seeds.

More on tropical oils
More on trans fats
Best diet

Hey don’t all us guys want a rock hard sheath of muscle over top our abdomen? Yeah of course we do. We dream about it we fantasize about how we could woo the ladies and just look bad ass more or less. I get it. We all do. But here’s the hang up. Most of us don’t want to put in the time. We want to just smack the easy button and instantly get results.

We’ll brother I’m sorry to be the one to slap you with the truth but here it is, it don’t come easy, it really doesn’t. Don’t be deceived by Billy Blanks or those infomercials pushing those goofy looking AB machines that somehow electrocute your gut into shape, because the truth remains it doesn’t come cheap and easy like that. If you want to shape up your abdominal department it take tenacity and zeal. You want it then get it right? “But its so hard” This is the cry of many. Well it’s not easy but if you work out smarter, tips will be provided below, and not harder per say you can increase results exponentially. I believe in you man! Get those abs!

Some simple exercises that may help you.

Crunches-

Believe it or not yes crunches are key. Nearly stress free for the back and killer for the abs. Knock out around 100 a session.

Bicycle Kick-

Lying on your back make a ninety degree angle with your quad and calf, back and calf going in the same direction with your quads facing up, act is if you were pedaling a bike. Repeat this to failure in 30 second intervals.

Side Plank-

Ah this one kills me every time. Lay on the ground on your side. From here, still on your side on the ground, elevate your upper body by means of your arm. Your forearm should be resting on the ground acting as a support. Do this on either side to failure. To intensify touch your hip to the floor and come back to starting position. If you don’t start seeing results after a week of this your not going hard enough. However this is a highly effective smart way to shape up those abs and get one step closer to get that chiseled six pack!

Researchers in Homburg, Germany showed that 50-year-old men who ran more than 50 miles per week at a fast pace had telomeres (chromosome caps) that were almost the same length as those of 20-year-old runners on the German National Team, and more than 40 percent longer than those or inactive men of the same age (Circulation, December 2009). This is astounding because shortened telomeres represent aging.

The active ends of the genetic material (chromosomes) in cells are covered with a layer of proteins called telomeres. If they weren’t, the exposed ends of the genetic material would stick to anything nearby and the cells would die. However, each time a cell divides to make two cells, a little bit of the telomere is removed. Eventually the telomere is gone, the ends of genetic material stick together and the cell can no longer divide so it dies without replacing itself. Obviously, the longer the telomeres, the longer it takes for the telomeres to be used up and the longer a cell lives.

Two years ago, researchers at King’s College in London reported in 2,401 sets of twins that those who exercised regularly have telomeres that are longer than those of their twin couch potatoes (Archives of Internal Medicine, January 28, 2008). Other studies show that people who exercise regularly live an average of 12 years longer than non-exercisers (British Journal of Sports Medicine, March 2008). Most middle-aged and older athletes look significantly younger than non-exercisers of the same age.

Following the training methods of competitive athletes allows fit older people to run, cycle and do other sports at close to the level of much younger athletes. Recent studies show that intense exercise may also slow the effects of aging on their cells as well as their hearts and muscles. However, intense exercise can cause heart attacks in people with blocked arteries, so check with your doctor before you increase the intensity of your exercise program. More

Obesity, heart disease, high blood pressure, diabetes are among the leading causes of death in America. You can take steps to combat these conditions in the lives of you and your family. Spend a few minutes watching this informative video.

Many middle-aged and older people have started to lift weights, since extensive data show that lack of muscles increases risk for diabetes, heart attacks and premature death (British Medical Journal, September 2009; Journal of Physiology, September 2009). However, within the first few weeks of their new weight-lifting programs, most get injured and quit.

Usually they are injured because they try to train like younger men: by picking the heaviest weight that they can lift ten times in a row, resting and repeating that set two more times. Then they feel sore for the next few days and when the soreness lessens, they lift heavy weights again, usually two or three times a week. This type of training almost always injures older novice weight lifters and ends their training program.

The safest way for most older men and women to gain strength and increase muscle size is to join a gym and try to use 15 to 20 Nautilus-type machines every day. On each machine they should pick the weight that they can lift and lower 10 times in a row comfortably, without straining or damaging their muscles (which would make their muscles feel sore on the next day). If they feel the least bit sore, they should take a day or days off until the soreness is gone. As they become stronger and the weights feel very easy for them, they should try to lift 15 times in a row, then 20 and perhaps 25 times. They should always do just one set. Only when they can lift that weight at least 20 times in a row and not feel sore the next morning, should they increase the resistance by going to the next heavier weight.

The key to this program is to avoid injuring their muscles by lifting weights in a single set and increasing the number of repetitions gradually so they do not cause next-day muscle soreness. They should not increase the weight (resistance) until they can lift a set of at least 20 daily and not feel sore the next day.

Before any older or out-of-shape person starts an exercise program, he or she should check with a physician to rule out serious problems that might be aggravated by weight lifting.

This program is for beginners and is intended to prevent injuries that plague older people when they first try to lift weights. It will not build very large muscles. It will, however, increase strength and provide the other benefits of a weight training program. After many months (injury-free) on this program, if a person wishes to build larger muscles, he or she can transition to a more traditional weight training program

Are you on track with your workouts but no matter how much you exercise you still feel like you are getting nowhere? It is unfortunate, but all too common. You can be training with weights, exercising daily or just working out a day or two a week; you’re doing a lot of the right things trying to get fit and be healthy; but still not seeing the success and the results you expect. You’ve taken care of the big picture; you set your fitness goals, they are realistic and attainable, you are exercising consistently, you’ve made changes to your eating habits and you’re working really hard… but you seem to be stuck. Keep up the hard work but start to focus on the small details of exercise and you’ll be amazed at the improvement in your workouts!

Details can be frustrating, especially in exercise; and may seem trivial, but they can actually keep you safe from injury and provide the maximum benefit possible for each exercise you perform!

1. Start by focusing on the muscles you are working; be sure to know exactly what muscle(s) you are using during each exercise. That way you can use your mind to help focus on the muscle actually moving the weight. Make sure the movement is slow, deliberate & controlled and performed without the assistance of momentum or gravity. Finally during the extension keep your elbows and knees soft.

2. Breathing is so important. During most exercises inhale when you are lifting and exhale when you are lowering. An easy way to remember this is to exhale on the hard part or when you are moving against gravity and inhale on the easy part or when you are moving with gravity.

3. Keep your abdominals contracted. This is important for 2 reasons; first by keeping your abdominal muscles contacted you are protecting your lower back and secondly you are working your abdominal muscles with an isometric exercise.

4. Watch your grip, keep it loose! One of my favorite tips is to lift your first finger, that takes the pressure off your forearms and allows you to focus more on the muscle your are working.

5. The last exercise detail I want to discuss is posture and keeping a neutral position during exercise. The following are general guidelines for proper postures when performing exercises standing, lying down and seated. I always encourage my clients to do a quick body check, from their feet to their head, before they start an exercise.

Standing Exercises:

* Feet hips distance apart
* Soft Knees
* Abs tight
* Chest lifted
* Shoulders down
* Head neutral

Lying Exercises:

* Both feet flat on the floor
* Abs tight
* Low back, shoulders & head on the bench

Seated Exercises:

* Both feet flat on the floor
* Back flat
* Abs tight
* Chest lifted
* Shoulders Down
* Head neutral

Whether your strength training, just working out to stay in shape or weight loss is your goal, the “devil”, as they say, is in the details. I am confident that the little extra time it takes to focus on the minutiae of your exercise routine, no matter what you are working to achieve, will pay off, and pay off big.

It’s been a week since my last post but I haven’t given up or stopped my 30 day challenge. In fact I even added a new exercise to my regimen that I am a little ashamed of (have I mentioned it? It’s been so long I can’t remember).

Here has been my week so far:

Sunday (day 7):
Work, 12,038 steps, 5 minutes of EA Sports Active before work
Monday (day 8):
work, 13,980 steps, 12 minutes of EA Sports Active before work
Tuesday (day 9):
22 minutes of EA Sports Active, 85 minutes of a new shameful, embarrassing addiction (521 calories burned total)
Wednesday (day 10):
work, 13,068 steps, 11 minutes of EA Sports Active before work
Thursday (day 11):
43 minutes with my shameful addiction after discovering more than one way to do it (246 calories burned)
Friday (day 12):
48 minutes (2 parter) EA Sports Active and walking for an 1.25 hours (a slow 3.22 miles)
Saturday (day 13):
24 minutes EA Sports Active, walking for 60 minutes (a slow 2.3 miles)
Sunday/today (day 14):
20 minutes with my shameful embarrassing addiction (so much fun) and walking 2 miles in 45 minutes.

Have you ever done something you swore that you would never do? Something that you see other people doing and you think to yourself “what a douche” when you see them doing it, because you are just too good to lower yourself to that kind of level? I am there and I am ashamed. It’s embarrassing. I have to do it when no one is around. Not even my 3 year old son because even he mocks and laughs at. I was embarrassed to walk to the check stand, because I knew the checker would think, “well he isn’t doing it” of my husband, “he isn’t doing it–he’s too young,” of my son, and laugh to think I was the one doing it. The dainty young man at the counter in fact “o.m.g. hearts” it. Of course.

I’m just kidding, not about the checker though. Or my son laughing at me. He laughs hysterically with every single step that I take, like it’s a joke that never gets old. It’s not at all as dramatic as I drew it out to be though. It’s sweet and beautiful and I even joined a group on Sparkpeople to support my new love for it. Something I never in a million years thought that I would jump on the bandwagon for.

Dance Dance Revolution.

Some sparky friends mentioned it last week or the week before, and I was curious to find out that it was a good workout. I honestly can’t remember if I mentioned it here before, but it’s my new addiction. We got it, I played it, and I have the songs stuck in my head 24/7. I want to dance like the characters on the screen, but instead I’m left with hip swinging, hard punching (cause they don’t register if they aren’t hard for me), hula hooping arrows that flash on my screen in “workout mode”, and videos to songs that I love, that I can never watch, because I am too busy paying attention to the arrows because I want to get a good grade (I am a C average student for the first time in my life–I’ve only gotten 2 B’s one on a Coldplay song and the other on a Black Eyed Pea’s song–the rest C’s and a few D’s! doh!).

I just discovered that the songs have a bpm rating, like 138 beats per song, or 155 beats per song (a Kiss song) that makes me feel spazzy like I could be strung out on crack or something. The faster the beats, the faster the arrows scroll through and the better your coordination must be. Great workout. Still embarrassing to do. I am addicted.

I also still really love my EA Sports Active. My muscles are very sore but I feel MUCH stronger and it’s been only like a week since I started. Also a great workout. I feel so blessed to have found motivation again, even though it’s something unrelated to exercise. EA Sports Active has trophies, like Sparkpeople. Friends, for me it’s about the trophies. One of my recent trophies is running 25 laps on the virtual track. I jog around my living room literally doing it. I sweat a lot, but I do it. I’m excited to do it. I hope I never lose this excitement.

Anyway I hope you all are having a wonderful Hallmark holiday! I had today off so I am happy. I work for the next 3 days in a row though, and I guess I’m happy about that too. The work is hard, but at least I have a job to go to.

Have a great night! See you soon!

I can do this. I am a star.

Lots of different things can have an impact, whether big or small, on your weight loss and exercise program. Did you know that the time of day you decide to exercise can have a huge effect on how successful you are with following it? In fact, if I had to pick just one thing to be the most important in a successful exercise program, I’d have to say it is exercising first thing in the morning. It really doesn’t matter what, or how much, exercise you can fit in. Some days it might be just a short 10 minute walk, but the important thing is that you try to do something every single morning.

I know what you’re thinking. Why is exercising first thing in the morning better than any other time throughout the day? That’s a great question. I came up with quite a few different reasons why mornings are best, and I’m going to share every one of them with you right now. First, it’s been proven that more than 90% of the people that exercise on a regular basis exercise in the morning. That’s an overwhelming majority, if you ask me. So if your goal is to get on a consistent exercise schedule, the odds of sticking with it would really be in your favor if you did your workouts first thing in the morning.

My next reason for you to exercise in the morning is that when you do this it kind of jump-starts your metabolism. The really cool thing about it is your metabolism will stay in that elevated state for many hours after your workout, sometimes even a full 24 hours after. What that means is you will be burning more calories all day long, just because you were smart enough to do your workout right after waking up. Also, you might notice that a morning workout helps to control your appetite throughout the day. You will find that you aren’t as hungry as you usually are, and you will be able to make much smarter choices when it comes to the food that you eat.

Alright, it’s time for me to get a little physiological with you. Waking up and exercising at roughly the same time every morning will cause your endocrine system and circadian rhythms to adjust to that routine. What does that mean? It means that a couple hours before you get up in the morning, your body will know that the exercise is coming soon, and it’ll start getting itself prepared. This offers three main benefits for you. First, it will make it much easier for you to wake up. When you get up at different times every single day, your body will get confused, so it won’t ever be “prepared” to wake up.

Second, your metabolism and all the hormones that are involved with physical activity will start to get elevated while you are sleeping. This means that when you do get up, you will feel more energized, more alert, ready to get out there and exercise. Third, these same hormones will get your body ready for your morning exercise routine by regulating your heart rate, your blood pressure, and the blood flow that your muscles receive.