Monday, August 31, 2009

Upper Back Exercises


Upper Back Pain Rehabilitation Exercises

You may do all of these exercises right away.

  • Pectoralis stretch: Stand in a doorway or corner with both arms on the wall slightly above your head. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15 to 30 seconds. Repeat 3 times.
  • Thoracic extension: While sitting in a chair, clasp both arms behind your head. Gently arch backward and look up toward the ceiling. Repeat 10 times. Do this several times per day.
  • Arm slides on wall: Sit or stand against a wall with your elbows and wrists against the wall. Slowly slide your arms upward as high as you can while keeping your elbows and wrists against the wall. Do 3 sets of 10.
  • Scapular squeezes: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. Do 3 sets of 10.
  • Mid-trap exercise: Lie on your stomach on a firm surface and place a folded pillow underneath your chest. Place your arms out straight to your sides with your elbows straight and thumbs toward the ceiling. Slowly raise your arms toward the ceiling as you squeeze your shoulder blades together. Lower slowly. Do 3 sets of 15. Progress to holding soup cans or small weights in your hands.
  • Thoracic stretch
    1. Sit on the floor with your legs out straight in front of you. Hold your mid-thighs with your hands. Curl you head and neck toward your belly button. Hold for a count of 15. Repeat 3 times.
    2. To stretch your right upper back, point your right elbow and shoulders forward while twisting your trunk to the left. Hold for a count of 15. Repeat 3 times.
    3. To stretch your left upper back, point your left elbow and shoulder forward while twisting your trunk to the right. Hold for a count of 10. Repeat 3 times.
  • Rowing exercise: Tie a piece of elastic tubing around an immovable object and grasp the ends in each hand. Keep your forearms vertical and your elbows at shoulder level and bent to 90 degrees. Pull backward on the band and squeeze your shoulder blades together. Repeat 10 times. Do 3 sets.
Written by Phyllis Clapis, PT, DHSc, OCS and Pierre Rouzier, MD.
Published by McKesson Provider Technologies.
Last modified: 2001-09-21
Last reviewed: 2004-09-04
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.

For more back exercises, come to Ultra Fit SF.

Low Back Pain Exercises


These exercises will help with your lower back pain.

  • Standing hamstring stretch: Place the heel of your leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this or you will stretch your lower back instead. Hold the stretch for 15 to 30 seconds. Repeat 3 times.

    Repeat the same stretch on your other leg.

  • Cat and camel: Get down on your hands and knees. Let your stomach sag, allowing your back to curve downward. Hold this position for 5 seconds. Then arch your back and hold for 5 seconds. Do 3 sets of 10.
  • Quadriped Arm/Leg Raises: Get down on your hands and knees. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and alternate sides. Do this 10 times on each side.
  • Pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for 5 seconds, then relax. Do 3 sets of 10.
  • Partial curl: Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles and flatten your back against the floor. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don't hold your breath. It helps to breathe out as you lift your shoulders up. Relax. Repeat 10 times. Build to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to the side.
  • Lower trunk rotation: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Keeping your shoulders down flat, gently rotate your legs to one side, then the other as far as you can. Repeat 10 to 20 times.
  • Piriformis stretch: Lying on your back with both knees bent, rest the ankle of one leg over the opposite knee. Grasp the thigh of the bottom leg and pull that knee toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip on the top leg. Hold this for 15 to 30 seconds. Repeat 3 times. Switch legs and do the same stretch again.
  • Double knee to chest: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Pull both knees up to your chest. Hold for 5 seconds and repeat 10 to 20 times.
Written by Tammy White, MS, PT, for McKesson Provider Technologies.
Published by McKesson Provider Technologies.
Last modified: 2004-09-26
Last reviewed: 2004-09-04

Snapping Hip Exercises

Snapping Hip Syndrome Rehabilitation Exercises

You may do all of these exercises right away.

  • Quadriceps stretch: Stand an arm's length away from the wall, facing straight ahead. Brace yourself by keeping the hand on the uninjured side against the wall. With your other hand, grasp the ankle of the injured leg and pull your heel toward your buttocks. Don't arch or twist your back and keep your knees together. Hold this stretch for 15 to 30 seconds. Repeat 3 times.
  • Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out in front of you along the floor. Raise the injured leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds. Repeat 3 times.
  • Piriformis stretch: Lying on your back with both knees bent, rest the ankle of your injured leg over the knee of your uninjured leg. Grasp the thigh of your uninjured leg and pull that knee toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip on the injured side. Hold this for 15 to 30 seconds. Repeat 3 times.
  • Iliotibial band stretch (standing): Cross your uninjured leg in front of your injured leg and bend down and touch your toes. You can move your hands across the floor toward the uninjured side and you will feel more stretch on the outside of your thigh on the injured side. Hold this position for 15 to 30 seconds. Return to the starting position. Repeat 3 times.
  • Iliotibial band stretch (side-leaning): Stand sideways near a wall, your injured leg toward the inside. Place the hand of your injured side on the wall for support. Cross your uninjured leg over the injured leg, keeping the foot of the injured leg stable. Lean into the wall. Hold the stretch for 15 seconds and repeat 3 times.
  • Prone hip extension: Lie on your stomach with your legs straight out behind you. Tighten up your buttocks muscles and lift one leg off the floor about 8 inches. Keep your knee straight. Hold for 5 seconds. Then lower your leg and relax. Do 3 sets of 10.
  • Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your injured leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight. Do 3 sets of 10.
Written by Tammy White, M.S., P.T., for McKesson Provider Technologies.
Published by McKesson Provider Technologies.
Last modified: 2001-11-19
Last reviewed: 2004-02-03
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
Snapping Hip Exercises

Hip Flexor Strain Exercises


Hip Flexor Strain Rehabilitation Exercises

You can begin stretching your hip muscles right away by doing the first 2 exercises. Make sure you only feel a mild discomfort when stretching and not a sharp pain. You may do the last 3 exercises when the pain is gone.

  • Hip flexor stretch: Kneel on both knees and place your uninjured leg forward, with the foot resting flat on the floor. From this position, lean forward at the hip and attempt to press your pelvis down toward the floor until you feel a stretch at the front of your hip. Hold this position for 15 to 30 seconds. Repeat 3 times.
  • Quadriceps stretch: Stand an arm's length away from the wall, facing straight ahead. Brace yourself by keeping the hand on the uninjured side against the wall. With your other hand, grasp the ankle of the injured leg and pull your heel toward your buttocks. Don't arch or twist your back and keep your knees together. Hold this stretch for 15 to 30 seconds. Repeat 3 times.
  • Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of your injured leg toward your buttock by pulling your knee to your chest as you slide. Return to the starting position. Do 3 sets of 10.
  • Straight leg raise: Lie on your back with your legs straight out in front of you. Tighten up the top of your thigh muscle on the injured leg and lift that leg about 8 inches off the floor, keeping the thigh muscle tight throughout. Slowly lower your leg back down to the floor. Do 3 sets of 10.
  • Hip flexion: Stand facing away from a door. Tie a loop in one end of a piece of elastic tubing and put it around your injured ankle. Tie a knot in the other end of the tubing and shut the knot in the door near the bottom. Tighten up the front of your thigh muscle and bring your leg forward, keeping your knee straight. Do 3 sets of 10.
Written by Tammy White, M.S., P.T., for McKesson Provider Technologies.
Published by McKesson Provider Technologies.
Last modified: 2001-09-04
Last reviewed: 2004-02-03
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
Hip Exercises Link

Hamstring Exercises


Here are some good exercises, if your hamstring has been strained.

Hamstring Strain Rehabilitation Exercises

You can begin gently stretching your hamstring right away by doing standing hamstring stretch. Make sure you do not feel any sharp pain, only a mild discomfort in the back of your thigh when you are doing this stretch.

  • Standing hamstring stretch: Place the heel of your leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this or you will stretch your lower back instead. Hold the stretch for 15 to 30 seconds. Repeat 3 times.

After the standing hamstring stretch has become easier, you can do the hamstring stretch on a wall. You should also stretch your calf muscle because it attaches near where your hamstring ends using the standing calf stretch.

  • Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway, and extend your legs straight out in front of you along the floor. Raise the injured leg and rest it against the wall next to the door frame. Your other leg should extend through the doorway. You should feel a stretch in the back of your thigh. Hold this position for 15 to 30 seconds. Repeat 3 times.
  • Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep the injured leg back, the uninjured leg forward, and the heel of your injured leg on the floor. Turn your injured foot slightly inward (as if you were pigeon-toed) as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times. Do this exercise several times each day.

When the pain is gone, start strengthening your hamstrings using the next 3 exercises.

  • Prone knee bends: Lie on your stomach with your legs straight out behind you. Bend your knee so that your heel comes toward your buttocks. Hold 5 seconds. Relax and return your foot to the floor. Do 3 sets of 10. As this becomes easier you can add weights to your ankle.
  • Prone hip extension: Lie on your stomach with your legs straight out behind you. Tighten up your buttocks muscles and lift one leg off the floor about 8 inches. Keep your knee straight. Hold for 5 seconds. Then lower your leg and relax. Do 3 sets of 10.
  • Elastic tubing hamstring curls: Sit in a chair facing a door (about 3 feet from the door). Loop and tie one end of the tubing around the ankle of your injured leg. Tie a knot in the other end of the tubing and shut the knot in the door. Bend your knee so that your foot slides along the floor and moves back underneath the chair, stretching the tubing. Slowly let your foot slide forward again. Do 3 sets of 10.

    You can challenge yourself by moving the chair farther away from the door and increasing the resistance of the tubing.

  • Chair lifts: Lie on your back with your heels resting on the top of the a chair. Slowly raise both hips off the floor. Hold for 2 seconds and lower slowly. Do 3 sets of 15.

    You can challenge yourself by standing only on your injured leg and lifting your heel off the floor. Do 3 sets of 10.

After your hamstrings have become stronger and you feel your leg is stable, you can begin strengthening the quadriceps (the muscles in the front of the thigh) by doing lunges.

  • Lunges: Stand and take a large step forward with your right leg. Dip your left knee down toward the floor and bend your right leg. Return to the starting position. Repeat the exercise, this time stepping forward with the left leg and dipping the leg on your right side down. Do 3 sets of 10 on each side.
Written by Tammy White, M.S., P.T., for McKesson Provider Technologies.
Published by McKesson Provider Technologies.
Last modified: 2005-11-01
Last reviewed: 2005-07-11
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.

See more here.

Knee (ACL) Exercises

Here are some strengthening exercises for your ACL.

(Knee Website)

Anterior Cruciate Ligament (ACL) Injury Rehabilitation Exercises

You may begin with the first 2 exercises immediately. When swelling in your knee has gone down and you are able to stand with equal weight on both legs, you may do the remaining exercises.

  • Heel slide: Sit on a firm surface with your legs straight in front of you. Slowly slide the heel of your injured leg toward your buttock by pulling your knee to your chest as you slide. Return to the starting position. Do 3 sets of 10.
  • Quadriceps isometrics: Sitting on the floor with your injured leg straight and your other leg bent, press the back of your knee into the floor by tightening the muscles on the top of your thigh. Hold this position 10 seconds. Relax. Do 3 sets of 10.
  • Wall squat with a ball: Stand with your back, shoulders, and head against a wall and look straight ahead. Keep your shoulders relaxed and your feet 1 foot away from the wall and a shoulder's width apart. Place a rolled up pillow or a soccer-sized ball between your thighs. Keeping your head against the wall, slowly squat while squeezing the pillow or ball at the same time. Squat down until you are almost in a sitting position. Your thighs will not yet be parallel to the floor. Hold this position for 10 seconds and then slowly slide back up the wall. Make sure you keep squeezing the pillow or ball throughout this exercise. Repeat 10 times. Build up to 3 sets of 10.
  • Passive knee extension: Do this exercise if you are unable to fully extend your knee. While lying on your back, place a rolled up towel underneath the heel of you injured leg so it is about 6 inches off the ground. Relax your leg muscles and let gravity slowly straighten your knee. You may feel some discomfort while doing this exercise. Try to hold this position for 2 minutes. Repeat 3 times. Do this exercise several times per day. This exercise can also be done while sitting in a chair with your heel on another chair or stool.
  • Prone knee bends: Lie on your stomach with your legs straight out behind you. Bend your knee so that your heel comes toward your buttocks. Hold 5 seconds. Relax and return your foot to the floor. Do 3 sets of 10. As this becomes easier you can add weights to your ankle.
  • Static and dynamic balance exercises
    1. Place a chair next to your non-injured leg and stand upright. (This will provide you with balance if needed.) Stand on your injured foot. Try to raise the arch of your foot while keeping your toes on the floor. Try to maintain this position and balance on your injured side for 30 seconds. This exercise can be made more difficult by doing it on a piece of foam or a pillow, or with your eyes closed.
    2. Stand in the same position as above. Keep your foot in this position and reach forward in front of you with your injured side's hand, allowing your knee to bend. Repeat this 10 times while maintaining the arch height. This exercise can be made more difficult by reaching farther in front of you. Do 2 sets.
    3. Stand in the same position as above. While maintaining your arch height, reach the injured side's hand across your body toward the chair. The farther you reach, the more challenging the exercise. Do 2 sets of 10.
  • Knee stabilization: Wrap a piece of elastic tubing around the ankle of your uninjured leg. Tie the tubing to a table or other fixed object.
    1. Stand on your injured leg facing the table and bend your knee slightly, keeping your thigh muscles tight. While maintaining this position, move your uninjured leg straight back behind you. Do 3 sets of 10.
    2. Turn 90° so your injured leg is closest to the table. Move your uninjured leg away from your body. Do 3 sets of 10.
    3. Turn 90° again so your back is to the table. Move your uninjured leg straight out in front of you. Do 3 sets of 10.
    4. Turn your body 90° again so your uninjured leg is closest to the table. Move your uninjured leg across your body. Do 3 sets of 10.

    Hold onto a chair if you need help balancing. This exercise can be made even more challenging by standing on a pillow while you move your uninjured leg.

  • Resisted knee extension: Make a loop from a piece of elastic tubing by tying it around the leg of a table or other fixed object. Step into the loop so the tubing is around the back of your injured leg. Lift your uninjured foot off the ground. Hold onto a chair for balance, if needed.
    1. Bend your knee about 45 degrees.
    2. Slowly straighten your leg, keeping your thigh muscle tight as you do this.

    Do this 10 times. Do 3 sets. An easier way to do this is to perform this exercise while standing on both legs.

Written by Tammy White, MS, PT, and Phyllis Clapis PT, DHSc, OCS.
Published by McKesson Provider Technologies.
Last modified: 2005-02-14
Last reviewed: 2005-01-25

Knee Exercises



If you have knee pain, especially when you jump, here are some exercises to help you gain mobility and strength.

Knee Website

Patellar Tendonitis (Jumper's Knee) Rehabilitation Exercises

You can do the hamstring stretch right away. When the pain in your knee has decreased, you can do the quadriceps stretch and start strengthening the thigh muscles using the rest of the exercises.

  • Standing hamstring stretch: Place the heel of your leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this or you will stretch your lower back instead. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
  • Quadriceps stretch: Stand an arm's length away from the wall, facing straight ahead. Brace yourself by keeping the hand on the uninjured side against the wall. With your other hand, grasp the ankle of the injured leg and pull your heel toward your buttocks. Don't arch or twist your back and keep your knees together. Hold this stretch for 15 to 30 seconds. Repeat 3 times.
  • Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your injured leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight. Do 3 sets of 10.
  • Quadriceps isometrics: Sitting on the floor with your injured leg straight and your other leg bent, press the back of your knee into the floor by tightening the muscles on the top of your thigh. Hold this position 10 seconds. Relax. Do 3 sets of 10.
  • Straight leg raise: Lie on your back with your legs straight out in front of you. Tighten up the top of your thigh muscle on the injured leg and lift that leg about 8 inches off the floor, keeping the thigh muscle tight throughout. Slowly lower your leg back down to the floor. Do 3 sets of 10.
  • Step-up: Stand with the foot of your injured leg on a support (like a block of wood) 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto the injured leg and straighten the knee as the uninjured leg comes off the floor. Lower your uninjured leg to the floor slowly. Do 3 sets of 10.
  • Wall squat with a ball: Stand with your back, shoulders, and head against a wall and look straight ahead. Keep your shoulders relaxed and your feet 1 foot away from the wall and a shoulder's width apart. Place a rolled up pillow or a soccer-sized ball between your thighs. Keeping your head against the wall, slowly squat while squeezing the pillow or ball at the same time. Squat down until you are almost in a sitting position. Your thighs will not yet be parallel to the floor. Hold this position for 10 seconds and then slowly slide back up the wall. Make sure you keep squeezing the pillow or ball throughout this exercise. Repeat 10 times. Build up to 3 sets of 10.
  • Knee stabilization: Wrap a piece of elastic tubing around the ankle of your uninjured leg. Tie the tubing to a table or other fixed object.
    1. Stand on your injured leg facing the table and bend your knee slightly, keeping your thigh muscles tight. While maintaining this position, move your uninjured leg straight back behind you. Do 3 sets of 10.
    2. Turn 90° so your injured leg is closest to the table. Move your uninjured leg away from your body. Do 3 sets of 10.
    3. Turn 90° again so your back is to the table. Move your uninjured leg straight out in front of you. Do 3 sets of 10.
    4. Turn your body 90° again so your uninjured leg is closest to the table. Move your uninjured leg across your body. Do 3 sets of 10.

    Hold onto a chair if you need help balancing. This exercise can be made even more challenging by standing on a pillow while you move your uninjured leg.

  • Resisted knee extension: Make a loop from a piece of elastic tubing by tying it around the leg of a table or other fixed object. Step into the loop so the tubing is around the back of your injured leg. Lift your uninjured foot off the ground. Hold onto a chair for balance, if needed.
    1. Bend your knee about 45 degrees.
    2. Slowly straighten your leg, keeping your thigh muscle tight as you do this.

    Do this 10 times. Do 3 sets. An easier way to do this is to perform this exercise while standing on both legs.

Written by Tammy White, M.S., P.T., for McKesson Provider Technologies.
Published by McKesson Provider Technologies.
Last modified: 2005-01-27
Last reviewed: 2005-01-25

Thursday, August 27, 2009

Diet Tips to Stay Young

See what Women's Health says about eating for health.... What do you think about the meals at the end? Are they a good idea?

6 Youth-Preserving Diet Tips

Food does much more than satisfy your taste buds and silence your growling belly—the right eats can help you look great, feel fantastic, and stay sexy for decades to come. Eat to stay young by following these five commandments of long-lasting health and beauty.


Shop for color

Antioxidants are those chemicals in foods that give tomatoes their bright red sheen, broccoli that lush green color, and eggplant its deep purple skin. More important, they're the compounds that keep lines from creeping onto your face and cholesterol from clogging your arteries. And they take the prize when it comes to stiff-arming the aging process. These nutritional superheroes neutralize cell-damaging free radicals, which have been linked to everything from wrinkles and age spots to cancer and heart disease. "In addition to staving off the visible signs of getting older, antioxidants can go as far as to actually reverse age-related cell damage," says Bonnie Taub-Dix, R. D., a spokesperson for the American Dietetic Association. What's more, research also points to a compelling connection between eating foods that are loaded with antioxidants and living a longer, healthier life.

Because different antioxidants tackle different aging concerns, your best bet is to get a variety of them. The easiest way to accomplish that is to eat fruits and vegetables of many colors, as each hue signifies a separate health benefit. For example, the antioxidants in berries help maintain cognitive and motor functioning, those found in pomegranates have been found to reduce the risk of heart attack and stroke, and broccoli and brussels sprouts contain compounds that help prevent breast cancer.

Fatten up

Monounsaturated fats found in olive oil, fish, nuts, and seeds have been shown to lower the risk of a host of age-related diseases: arthritis, heart disease, diabetes, stroke, cancer, and even Alzheimer's. So if you still have an aversion to the F word, it's time to get over it. Your appearance will benefit, too: The more omega-3's (mostly found in fatty fish like wild salmon) you consume, the more you reduce your risk of age-related skin damage.

Sip red wine

Drink one glass of red vino (preferably with a meal, so your body absorbs it more slowly) four to five days a week. The habit has been shown to reduce the risk of heart attack, diabetes, and other life-threatening illnesses. Part of the credit goes to the alcohol, which helps soothe inflamed arteries, but red wine—especially pinot noir—is also full of flavonoids, another class of powerful antioxidants that come from the skin of red grapes. Not a big wine fan? Pour yourself a glass of Concord grape juice.

Drink green tea

Packed with potent antioxidants called catechins, green tea may be the single best age-defying substance you can put in your mug. Sipping just one cup a day will decrease your chances of developing high blood pressure by 46 percent; drink more and you'll reduce your risk by 65 percent. What's the best of the best? A study in the Journal of Food Science discovered that of the 77 U. S. brands tested, Stash Darjeeling organic green tea is the winner, delivering 100 catechins per gram.

Eat less

Researchers at the Harvard School of Public Health have discovered that women who stayed closest throughout adulthood to what they weighed at 18 had a 66 percent lower risk of developing heart disease, high blood pressure, type 2 diabetes, and gallstones than women who had put on 11 to 22 pounds by middle age.

Unfortunately, as you age it gets harder to keep those extra pounds off. "If you keep the physical activity and the food the same, you will put on a pound or two per year," says Walter Willett, Ph. D., chair of the department of nutrition at the Harvard School of Public Health and one of the lead researchers of the study. Despite your best efforts, a hormone that helps maintain muscle mass is depleted as you get older; that's why the scale still creeps up, even when you do the same kick-ass workout you were doing five years ago.

The other half of the equation is to put less on your plate: Studies have shown that rats following a calorie-restricted diet live 30 percent longer than rats that eat normally. Reducing the amount you eat may help you live longer and prevent the problems related to extra weight—heart disease, high blood pressure, physical limitations—that are also associated with getting older. Low-cal living also keeps you away from the dangers of yo-yo dieting, especially the skin stretching that can make you look years older (think jowls—definitely not cute). Of course, noshing on less doesn't mean depriving yourself of delicious foods. So eat right and stay young!


Your stay-young meal plan

This mix-and-match menu will slow down your body's clock.

Here's an easy-to-follow meal plan that combines all the laws of eating to stave off the aging process: colorful fruits and vegetables, healthy fats, red wine and green tea, and whole grains. And because research shows that reducing calories by 25 percent has impressive anti-aging benefits, this diet contains around 1,700 calories a day—about a quarter fewer calories than the average requirement for an active 30-year-old woman. Each day, simply choose a meal or snack from each category, and you're done!

Breakfast
8 oz fat-free plain yogurt mixed with 1/2 c raspberries; 8 oz green tea

1 slice toasted whole-grain bread with 2 Tbsp peanut butter (or other nut butter, like almond); 3/4 c strawberries

>3/4 c high-fiber cereal with 1 c fat-free milk and 1/2 banana


Snacks (two a day)
6 oz (or a 100-calorie pack) low-fat popcorn sprinkled with 2 Tbsp freshly grated Parmesan cheese

A mini-sandwich: 1 slice whole-grain bread with 1 oz low-fat cheese and 1 tsp mustard; 3/4 c blueberries

3 graham crackers with 2 Tbsp low-fat whipped cream cheese and 1/4 c berries of your choice

1 Tbsp peanut butter on 2 whole-grain crackers; 8 oz raspberry iced tea


Lunch
A salad of 2 c mixed greens, 1/4 c tomatoes, 1/4 c carrots, 1/4 c red cabbage, 1/3 c chickpeas, 1/3 c red beans, 1/3 c edamame, and 1 oz slivered almonds, tossed with 1 Tbsp olive oil and as much red-wine or balsamic vinegar as you'd like; 1 plum; 8 oz sparkling water mixed with 1/4 c pomegranate juice and a twist of lime

A sandwich made with 2 oz white turkey, 3 spinach leaves, 2 slices tomato, and 1 Tbsp mustard on 2 slices whole-grain bread; 1 c red grapes; 8 oz green tea

4-egg-white omelet made with 5 spinach leaves, 1/2 c diced red peppers, and 1 slice low-fat cheese; a small whole-wheat pita; 3/4 c grape tomatoes mixed with 1/4 c diced avocado; 3/4 c blackberries


Dinner
3 oz grilled wild Alaskan salmon; 1 c brussels sprouts and 1/2 c sliced beets sauteed in 1 tsp extra-virgin olive oil; 1 small baked sweet potato; 1 glass red wine

5 oz grilled albacore tuna; 1/2 c whole-wheat pasta tossed with 1/2 c broccoli and garlic to taste sauteed in 1 tsp olive oil; salad of 1 c red-leaf lettuce and 1/4 c shredded fresh beets topped with 1 Tbsp chopped pecans and 1 Tbsp dried cranberries and tossed with 1 tsp olive oil; 1/2 pink grapefruit; 1 glass red wine

Veggie burger on a whole-wheat bun; 1/3 c brown rice; 1/3 c beans; 1 c sauteed yellow and green squash; a salad of 1 c mesclun, 1/4 c shredded carrots, 1 Tbsp chopped walnuts, and 1/2 c diced apple; 1 glass red wine

If you'd like to learn how to cook more delicious, healthy meals, visit UltraFit SF.

Friday, August 21, 2009

Sexy Back (Advanced)

Sculpt a Sexy Back

Advanced Exercises

1. Quadruped on Ball

(targets lower back)

  • Lie on top of a stability ball, legs extended behind you, hands on floor about shoulder-width apart.
  • Lift and extend left arm and right leg simultaneously. Hold for 3 counts and return to start; switch sides.
  • Repeat for 8 to 10 reps.
2. Lower-Trap Dip

(targets upper back)

  • Sit on floor between two sturdy chairs. Place a hand on the edge of each chair, legs extended, arms straight.
  • Press up, legs at a 90-degree angle.
  • Shrug shoulders toward ears and lower body toward floor.
  • Repeat for 8 to 10 reps.
3. Single-Leg Row on Ball

(targets upper back)

  • Place right knee and right hand on a stability ball, left foot on floor.
  • Hold a dumbbell in left hand, palm in.
  • Keeping your back flat and arm close to your body, squeeze your shoulder blade and bring elbow back toward your hip. Do 8 to 10 reps.
  • Switch sides and repeat.

Originally published in FITNESS magazine, September 2006.


http://www.fitnessmagazine.com/workout/back/exercises/fast-back-sculpting-moves/?page=3

Sexy Back (Intermediate)

Sculpt a Sexy Back

Intermediate Exercises

1. Stability-Ball Leg Raise

(targets lower back)

  • Lie with your hips on top of a stability ball with legs extended behind you, hands shoulder-width apart on floor.
  • Lift both legs toward the ceiling as far as you comfortably can without overarching spine. Hold for 3 counts and lower.
  • Repeat for 8 to 10 reps.
2. Stork-Stance Flye

(targets upper back)

  • Stand with your feet shoulder-width apart, holding a 5-pound dumbbell in each hand, palms facing in.
  • Bending from the hips, lean forward, keeping your lower back flat, then raise right leg off floor with left leg slightly bent. Extend arms out to the sides to about shoulder height, elbows straight.
  • Lower arms to center. Do 8 to 10 reps.
  • Switch legs and repeat.
3. Rolling Ball Pull

(targets upper back)

  • Kneel on the floor with hands and forearms resting on a stability ball about shoulder-width apart.
  • Roll ball away from you and extend arms forward, dropping chest and pelvis toward floor. When you're fully extended, hold for 3 counts.
  • Roll ball back to starting position, contracting shoulders.
  • Repeat for 8 to 10 reps.



http://www.fitnessmagazine.com/workout/back/exercises/fast-back-sculpting-moves/?page=2

So, you want a sexy back.....(for beginners)

See what Fitness magazine says about how to get a sexy back.....

Sculpt a Sexy Back

By Jennifer Matarazzo

Cobra for lower back

Beginner Exercises

1. Cobra

(targets lower back)

  • Lie facedown on the floor with arms at sides, palms down.
  • Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
  • At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
  • Repeat for 8 to 10 reps.
2. Dumbbell Shoulder Shrug

(targets upper back)

  • Stand with your feet hip-width apart, arms at sides with your knees slightly bent.
  • Hold a 5-pound dumbbell in each hand with palms facing in.
  • Keeping abs tight, slowly shrug your shoulders up toward your ears, keeping elbows straight. Hold for 3 counts and lower.
  • Repeat for 8 to 10 reps.

3. Seated Row with Bands

(targets upper back)

  • Sit in a chair and tie a resistance band around a sturdy structure, such as a doorknob, at elbow height, 2 to 3 feet in front of you.
  • Hold one end of band in each hand, palms facing each other.
  • Bend elbows and pull band toward your ribs, pressing shoulders back and together. Hold for 3 counts.
  • Repeat for 8 to 10 reps.


http://www.fitnessmagazine.com/workout/back/exercises/fast-back-sculpting-moves/

An Article from Men's Health

Is Exercise a Waste of Time?

By David Zinczenko

Sometimes, when a news report seems to defy logic, it’s because someone hasn’t done their homework. And that’s what’s happened over at Time magazine with its latest cover story, “Why Exercise Won’t Make You Thin.” The article claims that working out is not only useless for weight loss, but can actually lead to weight gain.

Time_cover_0817 This contention hinges mostly on a recent study done at Louisiana State University. Scientists there divided sedentary women into four groups: One group didn’t exercise, and three others performed different amounts of physical activity. All of the groups were told to stick to their typical diet.

The results: The women who exercised the most didn’t lose any more weight than those who didn’t exercise at all over six months. How can this be?

Well, first understand how much exercise these women were doing. The group that exercised the most burned around 1000 calories a week, or about 140 calories a day. The other two exercise groups burned around 700 and 350 calories a week, respectively.

This isn’t a tremendous amount of exercise—you might burn around 140 calories vacuuming your house—so no one would anticipate a tremendous amount of weight loss. Even so, the researchers calculated how many pounds they would expect each woman to lose, and their predictions were spot-on for the two groups that did lesser amounts of exercise. For these ladies, the exercise did indeed work.

(Make the most of your workout, by tapping into the 100 Greatest Fitness Tips of All Time.)

However, the other group of exercisers fell about two-and-a-half pounds short of their predicted weight loss. The Time story states: “Whether because exercise made them hungry or because they wanted to reward themselves (or both), most of the women who exercised ate more than they did before they started the experiment.”

Not so, according to the published data. The writer of the Time story either misread the results, or conveniently skipped over the parts that didn’t support his assertion. The study authors clearly state that the women in all four groups ate fewer calories on average.

(For an easy way to cut your calories—even when you’re in a hurry—discover the 14 Best Fast Food Meals Under 500 Calories.)

Lists_scale To be fair, the calorie-intake numbers probably aren’t accurate. The study’s lead author, Timothy Church, M.D., M.P.H., Ph.D., admits that since this data was attained from a survey—and not measured directly—it’s not very reliable. We really do suspect .

This further muddles the findings. And given that the non-exercisers lost weight, too, one could conclude this study proves that sitting on the couch causes weight loss. But Time magazine isn’t reporting that. At least not this week.

Instead, the Time author tries to support his notion that exercise doesn’t help you lose weight by pointing out that some women gained more than 10 pounds over the six-month study. “What the article fails to report is that other women lost even more weight than we expected,” says Dr. Church.

Bottom line: Our responses to diet and exercise are all highly individualized, explains Dr. Church. Sure, some people might compensate for their exercise by eating more, but according to Dr. Church, this isn’t the fault of exercise. More likely, he says, it’s because people don’t realize how easy it is to consume 1,000 calories at the drive-thru compared to burning just 250 calories on a treadmill. “If your weight is a concern for you, exercise is important. But it doesn’t give you license to eat what you want,” cautions Dr. Church. “You still need to pay close attention to what you’re putting in your mouth.”

Even so-called “healthy” food can have a surprising number of calories. Check out our list of the worst salads in America, including a 2,115-calorie salad from California Pizza Kitchen.

As for exercise making you hungrier, Dr. Church doesn’t think that’s the case. And overall, the research is mixed on the matter. But even if exercise does stoke your appetite, you still have the power of choice. Are you going to reach for an apple—or a big bowl of ice cream?

Dr. Church insists that we have much to learn on this topic, and wants you to know this: “When you look at people who lose weight and keep it off, what you find is that almost 100 percent of them not only watch what they eat, but are also regular exercisers.”

Want even more reasons why Time is wrong about exercise? Keep reading.

  • Exercise can protect your muscle. A Penn State University study found that people who lifted weights along with a program of diet and aerobic exercise had the same weight loss as those who only dieted (or who dieted and performed aerobic exercise). The difference? The lifters lost 5 pounds more fat because almost none of their weight loss came from muscle. Read: Resistance training didn’t improve weight loss, but it did improve fat loss. And isn’t that what really matters?


Want to lose more fat? Click here to instantly download more than a dozen fitness plans that you can take with you anywhere.

  • Exercise may help you stick to your diet. University of Pittsburgh researchers studied 169 dieters for 2 years and found that the participants who didn’t follow a 3-hour-a-week training plan ate more than their allotted 1,500 calories per day. The reverse was also true—sneaking snacks sabotaged their workouts. “One healthy behavior without the other will not work—you need to diet and exercise to maintain long-term weight loss,” says lead study author John Jakicic, Ph.D. That’s because both actions can act as a reminder to stay on track.
  • Exercise may target belly fat. While weight loss was similar among all four groups in the LSU study, only the groups that exercised saw their waist size decrease. The Time story downplays this finding, but isn’t it relevant? Think about it: This study actually shows that even a small amount of low-intensity exercise—performed in, say, just three 24-minute sessions a week—could help your jeans fit better. In other words, it makes you thinner. Doesn’t sound like a waste of time to me.
http://mhtoday.menshealth.com/2009/08/is-exercise-a-waste-of-time.html

Friday, August 07, 2009

One-Legged Squat

One-legged squats were also performed and showed some nice muscle activation in the gluteus maximus and medius, although not a whole lot for the hamstrings. Like lunges, there are a number of ways you can do one-legged squats. In this version, a step is used to give you a little more range of motion, although this version is another option and a bit more challenging. How to do it:
  1. Stand on a step or small platform.
  2. Lift left leg out in front of step (or behind you!) and bend the right leg while bring the hips back behind you.
  3. Push into the heel to come up and repeat all reps on the same leg before switching sides.
  4. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

Four-Way Hip Extensions

Another surprise in this study was the multi-hip (or four-way) extension. This exercise (which involves that weird looking machine on a platform at the gym) targets the hamstrings as well as the gluteus maximus and medius. This machine can be a little strange to use, so get a trainer or helpful gym-goer to help you with the adjustments if you need to. How to do it:
  1. Stand on the platform, sideways to the roller pad and make sure the pad is up high.
  2. Swing the inside leg over the roller pad so that it's resting on the back of the thigh.
  3. Hold onto the handles to help keep your balance, and keep the abs in and the torso straight.
  4. Press the roller pad down with your thigh until the heel is out behind you (knee slightly bent)
  5. Don't arch the back!
  6. Slowly bring the leg back and repeat all reps before switching sides.
  7. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

Squats

Ball Squats
In the study, scientists found that squats are an overall great exercise for activating the gluteus maximus and the gluteus medius. While they weren't the number one exercise for muscle activation, they still remain my personal favorite for overall lower body work.

Squats are a great exercise for the glutes, hips and thighs and adding a ball to the move can add great support for the back while allowing you to get into perfect squat position to protect the knees. How to do it:

  1. Stand with about hip or shoulder-width apart and place an exercise ball behind your lower back and against a sturdy wall for support.
  2. If you choose to hold weights, you can keep them at your sides, hold them just over the shoulders or prop them on the upper thighs.
  3. Bend the knees and lower into a squat, keeping the knees in line with the toes.
  4. Lower down as far as you can (but no lower than 90 degrees) and push into the heels to go back to starting position.
  5. Do 1 to 3 sets of 10 to 16 reps.

Tips:

  • Keep your knees in line with your toes.
  • Press through the heel of your foot as you push up from the squat.
  • Avoid letting the knee bend over the toe.

Step Ups

Step Ups are one of those exercises that seem like a good idea, but you're never exactly sure if you're doing anything. Worry no more because Step Ups really do work the glutes and the hamstrings. The trick is to make sure you're stepping up onto a platform that's high enough to really activate those muscle fibers, about 15 inches high should be good. Holding dumbbells can add some nice intensity to the movement and, in this version, I show it with a band wrapped under the step which really adds intensity if you keep the tension up. How to do it:
  1. Stand behind a 15-inch platform or step, weights in hand.
  2. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step.
  3. Concentrate on only using the right leg, keeping the left leg active only for balance.
  4. Slowly step back down and repeat all reps on the right leg before switching to the left.
  5. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.
This one requires some tools, but if you have access to them, you can get a good work out!

Lunges



Lunges came out on top in targeting the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. There are so many versions of lunges, you're certain to find one you can tolerate, if not fall in love with. This drop-knee version is the most basic lunge and, surprisingly, one of the harder versions. Here's how to do it:
  1. Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
  2. Hold weights in each hand (or place a barbell behind the neck) for added intensity.
  3. Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
  4. Keep the torso straight and abs in as you push through the front heel and back to starting position.
  5. Don't lock the knees at the top of the movement.
  6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.
I love lunges! They're a lot of fun, and you get a lot of bang for your buck!!!

Quadruped Hip Extensions




Surprisingly, quadruped hip extensions (or a bent-leg raise while on all-fours) came out on top for targeting the gluteus maximus. This exercise really allows you to contract the muscles of the glutes. How to do it:
  1. On hands and knees, keep the abs tight as you lift one leg up, knee at a 90-degree angle throughout the movement.
  2. Keep lifting the leg until the bottom of the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor.
  3. Don't arch the back and keep the neck straight.
  4. Lower back down and repeat for all reps before switching sides.
  5. Add ankle weights for more intensity or, as in this example, hold a light dumbbell behind the knee.
  6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

Tuesday, August 04, 2009

Study finds pesticide link to childhood leukemia

Study finds pesticide link to childhood leukemia

(AFP) – 6 days ago

WASHINGTON — Patients with childhood leukemia have elevated levels of household pesticides in their urine, according to a new study by the Georgetown University Lombardi Comprehensive Cancer Center.

"In our study, we compared urine samples from children with ALL (acute lymphoblastic leukemia) and their mothers with healthy children and their moms," said study researcher Offie Soldin.

"We found elevated levels of common household pesticides more often in the mother-child pairs affected by cancer," said Soldin, an epidemiologist at the center, who led the research published in August's issue of Therapeutic Drug Monitoring.

"We shouldn't assume that pesticides caused these cancers, but our findings certainly support the need for more robust research in this area," she said.

Between January 2005 and January 2008, the study tested 41 pairs of children with ALL and their mothers, and 41 pairs of healthy children and their mothers.

Pesticides were found in the urine of more than half of the study's participants, but levels of two OP metabolites -- diethylthiophosphate (DETP) and diethlydithiophosphate (DEDTP) "were higher in the children with ALL."

Pesticides are prevalent in the environment and can easily be absorbed through the skin or through respiration.

The participants were asked to provide a family history and details about their home and neighborhood, diet, smoke exposure and use of pesticides in the home.

Some 33 percent of women whose children had ALL said they used pesticides at home, as compared with 14 percent among women whose children were healthy.

"We know pesticides -- sprays, strips, or 'bombs,' are found in at least 85 percent of households, but obviously not all the children in these homes develop cancer," Soldin said.

Previous studies, including in agricultural areas where such chemicals are used frequently, have indicated a link between pesticides and cancer in children, but this study is the first to examine the link between household pesticides and the disease, according to the research's authors.

ALL usually affects children between the ages of three and seven years old.

Copyright © 2009 AFP. All rights reserved.

Pediatric Acute Lymphoblastic Leukemia and Exposure to Pesticides
Soldin, Offie P PhD, MBA; Nsouly-Maktabi, Hala PhD; Genkinger, Jeanine M PhD; Loffredo, Christopher A PhD; Ortega-Garcia, Juan Antonio MD; Colantino, Drew MBA; Barr, Dana B PhD; Luban, Naomi L MD; Shad, Aziza T MD; Nelson, David MD, MPH
Collapse Box
Abstract

Organophosphates are pesticides ubiquitous in the environment and have been hypothesized as one of the risk factors for acute lymphoblastic leukemia (ALL). In this study, we evaluated the associations of pesticide exposure in a residential environment with the risk for pediatric ALL. This is a case-control study of children newly diagnosed with ALL, and their mothers (n = 41 child-mother pairs) recruited from Georgetown University Medical Center and Children's National Medical Center in Washington, DC, between January 2005 and January 2008. Cases and controls were matched for age, sex, and county of residence. Environmental exposures were determined by questionnaire and by urinalysis of pesticide metabolites using isotope dilution gas chromatography-high-resolution mass spectrometry. We found that more case mothers (33%) than controls (14%) reported using insecticides in the home (P < 0.02). Other environmental exposures to toxic substances were not significantly associated with the risk of ALL. Pesticide levels were higher in cases than in controls (P < 0.05). Statistically significant differences were found between children with ALL and controls for the organophosphate metabolites diethylthiophosphate (P < 0.03) and diethyldithiophosphate (P < 0.05). The association of ALL risk with pesticide exposure merits further studies to confirm the association.

© 2009 Lippincott Williams & Wilkins, Inc.

http://journals.lww.com/drug-monitoring/Abstract/2009/08000/Pediatric_Acute_Lymphoblastic_Leukemia_and.11.aspx

10 reasons why we don’t need GM foods

With the cost of food recently skyrocketing – hitting not just shoppers but the poor and hungry in the developing world – genetically modified (GM) foods are once again being promoted as the way to feed the world. But this is little short of a confidence trick. Far from needing more GM foods, there are urgent reasons why we need to ban them altogether.

1. GM foods won’t solve the food crisis

A 2008 World Bank report concluded that increased biofuel production is the major cause of the increase in food prices.[1] GM giant Monsanto has been at the heart of the lobbying for biofuels (crops grown for fuel rather than food) — while profiting enormously from the resulting food crisis and using it as a PR opportunity to promote GM foods!

“The climate crisis was used to boost biofuels, helping to create the food crisis; and now the food crisis is being used to revive the fortunes of the GM industry.” — Daniel Howden, Africa correspondent of The Independent[2]

“The cynic in me thinks that they’re just using the current food crisis and the fuel crisis as a springboard to push GM crops back on to the public agenda. I understand why they’re doing it, but the danger is that if they’re making these claims about GM crops solving the problem of drought or feeding the world, that’s bullshit.” — Prof Denis Murphy, head of biotechnology at the University of Glamorgan in Wales[3]

2. GM crops do not increase yield potential

Despite the promises, GM has not increased the yield potential of any commercialised crops.[4] In fact, studies show that the most widely grown GM crop, GM soya, has suffered reduced yields.[5]

“Let's be clear. As of this year [2008], there are no commercialized GM crops that inherently increase yield. Similarly, there are no GM crops on the market that were engineered to resist drought, reduce fertilizer pollution or save soil. Not one.” — Dr Doug Gurian-Sherman, former biotech specialist for the US Environmental Protection Agency and former advisor on GM to the US Food and Drug Administration[6]

3. GM crops increase pesticide use

Official data shows that in the US, GM crops have produced an overall average increase, not decrease, in pesticide use compared to conventional crops.[7]

“The promise was that you could use less chemicals and produce a greater yield. But let me tell you none of this is true.” — Bill Christison, President of the US National Family Farm Coalition[8]

4. There are better ways to feed the world

A major recent UN/World Bank-sponsored report compiled by 400 scientists, and endorsed by 58 countries, concluded that GM crops have little to offer global agriculture and the challenges of poverty, hunger, and climate change, because better alternatives are available.[9]

5. Other farm technologies are more successful

Integrated Pest Management and other innovative low-input or organic methods of controlling pests and boosting yields have proven highly effective, particularly in the developing world.[10] Other plant breeding technologies, such as Marker Assisted Selection (non-GM genetic mapping), are widely expected to boost global agricultural productivity more effectively and safely than GM.[11]

“The quiet revolution is happening in gene mapping, helping us understand crops better. That is up and running and could have a far greater impact on agriculture [than GM].” — Prof John Snape, head of the department of crop genetics, John Innes Centre[12]

6. GM foods have not been shown to be safe to eat

Genetic modification is a crude and imprecise way of incorporating foreign genetic material (e.g. from viruses, bacteria) into crops, with unpredictable consequences. The resulting GM foods have undergone little rigorous and no long-term safety testing, but animal feeding tests have shown worrying health effects.[13] Only one study has been published on the direct effects on humans of eating a GM food.[14] It found unexpected effects on gut bacteria, but was never followed up.

“We are confronted with the most powerful technology the world has ever known, and it is being rapidly deployed with almost no thought whatsoever to its consequences.” — Dr Suzanne Wuerthele, US Environmental Protection Agency (EPA) toxicologist

7. Stealth GMOs in animal feed — without consumers’ consent

Meat, eggs and dairy products from animals raised on the millions of tons of GM feed imported into Europe do not have to be labelled. Studies have shown that if GM crops are fed to animals, GM material can appear in the resulting products.[15] As GM foods have been shown to affect animals’ health, eating such “stealth GMOs” may affect the health of consumers.

8. No one is monitoring the impact of GM foods on health

It is claimed that Americans have eaten GM foods for years with no ill effects. But these foods are unlabeled in the US and no one has monitored the consequences. With other novel foods like trans fats, it has taken decades to realize that they have caused millions of premature deaths.[16]

9. GM and non-GM cannot co-exist

GM contamination of conventional and organic food is increasing. An unapproved GM rice that was grown for only one year in field trials was found to have extensively contaminated the US rice supply and seed stocks.[17] In Canada, the organic oilseed rape industry has been destroyed by contamination from GM rape.[18] In Spain, a study found that GM maize “has caused a drastic reduction in organic cultivations of this grain and is making their coexistence practically impossible”.[19]

The time has come to choose between a GM-based, or a non-GM-based, world food supply.

“If some people are allowed to choose to grow, sell and consume GM foods, soon nobody will be able to choose food, or a biosphere, free of GM. It’s a one way choice, like the introduction of rabbits or cane toads to Australia; once it’s made, it can’t be reversed.” — Roger Levett, specialist in sustainable development[20]

10. We can’t trust GM companies

The big biotech firms pushing their GM foods have a terrible history of toxic contamination and public deception.[21] GM is attractive to them because it gives them patents that allow monopoly control over the world’s food supply. They have taken to harassing and intimidating farmers for the "crime" of saving patented seed or "stealing" patented genes — even if those genes got into the farmer’s fields through accidental contamination by wind or insects.[22]

“Farmers are being sued for having GMOs on their property that they did not buy, do not want, will not use and cannot sell.” — Tom Wiley, North Dakota farmer[23]


Notes

1. “A Note on Rising Food Prices”, Donald Mitchell, World Bank report, 2008.

2. “Hope for Africa lies in political reforms”, Daniel Howden, The Independent, 8 September 2008, accessed September 2008

3. “GM: it’s safe, but it’s not a saviour”, Rob Lyons, Spiked Online, 7 July 2008, accessed October 2008

4. “The adoption of bioengineered crops”, US Department of Agriculture Report, May 2002

5. “Glyphosate-resistant soyabean cultivar yields compared with sister lines”, Elmore, R.W. et al., Agronomy Journal, Vol. 93, No. 2, 2001, pp. 408–412

6. “Genetic engineering – a crop of hyperbole”, Doug Gurian-Sherman, The San Diego Union Tribune, 18 June 2008, accessed September 2008

7. “Genetically engineered crops and pesticide use in the United States: The first nine years”, Benbrook, C., BioTech InfoNet, Technical Paper No. 7, October 2004; “Agricultural Pesticide Use in US Agriculture”, Center for Food Safety, May 2008, using data from US Department of Agriculture

8. “Family Farmers Warn of Dangers of Genetically Engineered Crops”, Bill Christison, In Motion magazine, 29 July 1998, accessed October 2008

9. “International Assessment of Agricultural Knowledge, Science and Technology for Development: Global Summary for Decision Makers (IAASTD)”, Beintema, N. et al., 2008; accessed October 2008

10. See, for example: “International Assessment of Agricultural Knowledge, Science and Technology for Development: Global Summary for Decision Makers (IAASTD)”, Beintema, N. et al., 2008, accessed October 2008; “Feeding the world?”, J. N. Pretty, SPLICE (magazine of the Genetics Forum), Vol. 4, Issue 6, August/September 1998; “Organic agriculture and food security in Africa”, United Nations report, 2008, accessed October 2008

11. “Marker-assisted selection: an approach for precision plant breeding in the twenty-first century”, Collard, B.C.Y. and D.J. Mackill, Phil. Trans. R. Soc. B, Vol. 363, 2008, pp. 557-572, 2008; “Breeding for abiotic stresses for sustainable agriculture”, Witcombe J.R. et al., Phil. Trans. R. Soc. B, 2008, Vol. 363, pp. 703-716

12. “Gene mapping the friendly face of GM technology”, Professor John Snape, Farmers Weekly, 1 March 2002, p. 54

13. Here is just a small selection of these papers: “Genetically modified soya leads to the decrease of weight and high mortality rate of rat pups of the first generation”, Ermakova I.V., EcosInform, Vol. 1, 2006, pp. 4-9; “Fine structural analysis of pancreatic acinar cell nuclei from mice fed on GM soybean”, Malatesta, M. et al., Eur. J. Histochem., Vol. 47, 2003, pp. 385–388; “Ultrastructural morphometrical and immunocytochemical analyses of hepatocyte nuclei from mice fed on genetically modified soybean”, Malatesta, M. et al., Cell Struct Funct., Vol. 27, 2002, pp. 173-180; “Ultrastructural analysis of testes from mice fed on genetically modified soybean”, Vecchio L. et al., Eur. J. Histochem., Vol. 48, pp. 448-454, 2004; “A long-term study on female mice fed on a genetically modified soybean: effects on liver ageing”, Malatesta M. et al., Histochem Cell Biol., Vol. 130, 2008, pp. 967-977; “Effects of diets containing genetically modified potatoes expressing Galanthus nivalis lectin on rat small intestine”, Ewen S.W. and A. Pusztai, The Lancet, Vol. 354, 1999, pp. 1353–1354; “New Analysis of a Rat Feeding Study with a Genetically Modified Maize Reveals Signs of Hepatorenal Toxicity”, Séralini, G.-E. et al., Arch. Environ. Contam. Toxicol., Vol. 52, 2007, pp. 596-602.

14. “Assessing the survival of transgenic plant DNA in the human gastrointestinal tract”, Netherwood T. et al., Nature Biotechnology, Vol. 22, 2004, pp. 204–209.

15. “Detection of Transgenic and Endogenous Plant DNA in Digesta and Tissues of Sheep and Pigs Fed Roundup Ready Canola Meal”, Sharma, R. et al., J. Agric. Food Chem., Vol. 54, No. 5, 2006, pp. 1699–1709; “Assessing the transfer of genetically modified DNA from feed to animal tissues”, Mazza, R. et al., Transgenic Res., Vol. 14, No. 5, 2005, pp. 775–784; “Detection of genetically modified DNA sequences in milk from the Italian market”, Agodi, A., et al., Int. J. Hyg. Environ. Health, Vol. 209, 2006, pp. 81–88

16. “Trans Fats: The story behind the label”, Paula Hartman Cohen, Harvard Public Health Review, 2006, accessed October 2008

17. “Risky business: Economic and regulatory impacts from the unintended release of genetically engineered rice varieties into the rice merchandising system of the US”, Blue, Dr E. Neal, report for Greenpeace, 2007, accessed October 2008

18. “Seeds of doubt: North American farmers’ experience of GM crops”, Soil Association, 2002, accessed September 2008

19. “Coexistence of plants and coexistence of farmers: Is an individual choice possible?”, Binimelis, R., Journal of Agricultural and Environmental Ethics, Vol. 21, No. 2, April 2008

20. "Choice: Less can be more", Roger Levett, Food Ethics magazine, Vol. 3, No. 3, Autumn 2008, p.11, accessed October 2008

21. See, for example, Marie-Monique Robin’s documentary film, “Le Monde Selon Monsanto” (“The World According to Monsanto”), ARTE, 2008; and the website of the NGO, Coalition Against Bayer-Dangers

22. GM company Monsanto has launched many such lawsuits launched against farmers. A famous example is the case of the Canadian farmer Percy Schmeiser. Just one article on this case is “GM firm sues Canadian farmer”, BBC News Online, 6 June 2000, accessed October 2008

23. “Monsanto ”Seed Police” Scrutinize Farmers”, Stephen Leahy, InterPress Service, 15 January 2004, accessed October 2008

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