The spin on spinning

Cycle FitnessIf you're looking for an intense workout that will not only boost your endurance but will also shred hundreds of calories, look no further than spinning, a fast-paced, fitness studio fave.

What is spinning?

Spinning was created in the 1980s by Jonathan Goldberg, an ultra-endurance athlete who wanted to find a way to train indoors for some of the events in which he was participating. A few years later, the term "spinning" was trademarked by his company, Mad Dogg Athletics, Inc. Since then, it has become one of the most popular group fitness classes in health clubs worldwide.

A typical spinning class lasts from 30 to 75 minutes, and is led by a certified instructor who, from the front of the room, leads participants through a series of cycling routines that simulate riding a bike outdoors. A workout usually begins with slow, steady pedaling and gradually moves to a harder, faster pace. From there, participants may be asked to sprint (very fast pedaling), climb (lifting the bum off the bike saddle and pedaling while standing up) or jump (pedaling for quick bursts between sitting and standing). A spinning session wraps up with a slow, steady cooldown.

You are in charge of your spinning workout

One of the best aspects of spinning is that you can vary the intensity of the workout to your own liking and skill level. You can change the resistance on the workout bike by loosening the flywheel (a weight designed to mimic the momentum you'd get if you were riding a bike up or down a hill), slow the rate at which you pedal or change your body's position (if you're finding it too difficult to rise from the bike's saddle, you can sit back down).

You don't need much to participate in a spinning class. Experts recommend:

A good pair of supportive fitness shoes or bike shoes with clips, if your health club has clip pedalsA water bottleA towel (to wipe away sweat)Sweat-wicking, cycling-friendly clothing, such as bike shorts and tops聽Benefits of spinning

People who take part in spinning classes have reported seeing results after only two weeks. Some notable benefits include:

High calorie burn (in a typical class, you can burn between 400 and 600 calories)Decreased body fatIncreased cardiovascular strengthIncreased muscle tone (especially your quadriceps, hamstrings, back and hips)Decreased stress levelsIncreased strengthA cycling "high" from the endorphins released during the workoutSpinning tips

Because spinning is such a vigorous activity, you should do a few things before, after and during your class to make the most of your workout:

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1. Hydrate. Spinning makes you sweat. A lot. So hydrate with at least two glasses of water, at least an hour before you start a class. Bring a water bottle with you. And be sure to drink lots of water when you're done.

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2. Eat right. Your body will need lots of fuel to get through a spinning workout.聽 Eat a balanced diet that includes protein, carbs, fruits and veggies. Don't eat an hour before you work out, though, because spinning on a full stomach could make you nauseated. Instead, eat a

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well-balanced after-spin snack or meal

.

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3. Go at your own pace. Because you can adjust the speed and intensity of the workout to your liking, you should never feel like you have to overextend yourself during a class. If you're not comfortable at a certain pace, slow down. It's not worth injuring yourself or getting discouraged.

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4. Stretch. Stretching before and after a spinning workout will reduce your risk of injury and will loosen you up for next time.

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5. Ask questions. If this is your first, second or even third time spinning, don't be afraid to ask the spinning instructor questions. Instructors can help you figure out the best seated position for you on your bike, including how far your knees should extend during a cycle rotation and even how to adjust the handlebars for workout comfort. Instructors want you to have fun and have a great workout, so take advantage of their expertise.

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Blueberry, balsamic and feta sirloins

Date Night Dishes...
Backyard TheaterTurn a typical dinner and movie night into a fun new experience by heading to your backyard. A great steak doesn't have to be reserved for an expensive restaurant. Heat up your grill and enjoy this sweet and savory version -- then watch a movie under the starry sky.

Summer is coming to a close which means the evenings are pleasant and the bug populations are decreasing. Take advantage of the weather before the winter chill sets in by creating an outdoor movie night in your backyard. Grab a few extension cords and set up your television or laptop. Create a comfy setting by blowing up an air mattress and covering it with a few blankets and a lot of pillows. Place your bed out in the open so that if you get bored of the movie, you can gaze at the stars. Add in some citronella candles and a box of candy and your romantic, invitation-only theater is ready to be enjoyed.

Since your after dinner activities involve the great outdoors, you might as well prepare dinner outside, too. Fire up the grill and make a few steaks. The blend of sweet, savory and tangy flavors will make you think of steak in an entirely new way. Serve with a rich red wine, like a Zinfandel.

Blueberry, balsamic and feta sirloins

Serves 2

Ingredients: 2 center-cut sirloinsSalt and pepperGarlic powder1/4 cup balsamic vinegar2 tablespoons of soy sauce2 tablespoons of olive oilTwo tablespoons crumbled feta cheeseBlueberry-balsamic sauce: 1/4  cup frozen blueberries1/4 cup balsamic vinegar1 tablespoon sugar1 tablespoon soy sauce1 teaspoon garlic powderDirections:

In a shallow dish, mix together balsamic vinegar, soy sauce and olive oil. Sprinkle salt, pepper and garlic powder on each side of the steak and marinate in the vinegar mixture for a few hours.Grill steaks to your desired specifications.When the steaks are about 10 minutes away from being cooked, prepare the sauce. In a small sauce pan, combine blueberries, balsamic vinegar, sugar, soy sauce and garlic powder. Simmer until the sauce thickens. Once the blueberries soften, smash a few of them to release the juice.Pour the warm sauce over the cooked steaks and top with feta cheese.

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Living the Paleoista lifestyle

Paleo diet revamped

When you hear the term "caveman diet" you likely don鈥檛 think it鈥檚 something geared toward women. But the paleo lifestyle is getting a makeover. Nell Stephenson, author of Paleoista: Gain Energy, Get Lean, and Feel Fabulous with the Diet You Were Born to Eat, is bringing a fresh, female-friendly voice to the diet.

We asked her to take us through what it means to be a "paleoista" and what the benefits are of the lifestyle.

Paleo 101

The paleo diet is based on the belief that people were meant to eat off the land (what walks on it, grows from it or swims in its waters). The idea is that we鈥檒l be healthier if we stick to the kind of foods we would have consumed as hunter-gatherers (grass-fed meats, free-range poultry, wild fish, fresh vegetables, fruit and natural fats like nuts) instead of over-processed items that have taken over most grocery carts across the country.

Live like a paleoista

According to Nell Stephenson, the paleoista lifestyle is a modern approach to following the paleo diet. 鈥淲e eat a healthy balance of fresh veggies, fruit, lean meats and natural fats. It's simple to follow this way of eating for all of us, from busy moms to traveling executives to students and kids on the go,鈥?she tells us. 鈥淚f we eat real food that we're meant to be eating and move more, then we're inevitably going to be much healthier overall.鈥?/p>

So exactly who is a paleoista? 鈥淪he's someone who walks the walk and talks the talk. She's fabulous and fit, and with her boundless energy, finds time to make healthy eating a priority for herself and her family, as well as get everything on her to-do list done each day,鈥?Stephenson says. 鈥淪he implements paleo with style and executes with ease, proving that paleo does not have to be 'cave-y!' 鈥?/p>Advantages of being a paleoista

For Stephenson there are multiple advantages to being a paleoista. Upon first adopting the lifestyle, she noticed that years of gastrointestinal distress were finally gone,聽 not to mention the boost she felt in other areas of her life. 鈥淚 had more energy, my training and racing improved tremendously, I slept better and I went from an already lean and healthy weight to finally getting to the goal weight and body fat percentage I'd coveted for years, but could never achieve, even despite my Ironman training,鈥?she explains.

But what can the average paleoista expect? 鈥淭he benefits are seemingly endless,鈥?says Stephenson. 鈥淔at loss, more energy, better sleep, improved complexion, decrease or complete elimination of symptoms of many, many health conditions ranging from mild to severe,鈥?she tells us.

Getting started

Stephenson shares some tips for anyone interested in starting on the paleoista path.

Think about timing: In order to make it more likely that you'll succeed, choose a time when you have the least amount of stress in your life. "Not right before moving houses or a trip around the world!" she notesPut effort into it: If you're going to try it, you might as well go all the way. Stephenson suggests giving it a full month at 100 percent to see how much better you'll feel. "Even a little bit of the wrong foods is enough to keep you from reaping all the paleo benefits."Avoid temptation: Clean out the kitchen and remove the temptation to give in to old habits and cravings.Stay positive: Approach the paleo lifestyle with fun and focus on all you can eat, rather than a "glass half-empty" view of what you can't eat.Paleoista recipe: Tutti-frutti protein smoothie

Stephenson shares this paleoista-approved smoothie recipe to try. 鈥淚 love my smoothie recipes that I made up to use for before training as well as on the go,鈥?she says. 鈥淪ome fruit first thing in the morning is fine, as long as it鈥檚 balanced out nicely with some healthy fat and good protein, as in this smoothie recipe.鈥?/p>Ingredients:1 small mango, peeled, pitted and chopped1 cup chopped strawberries2 tablespoons virgin coconut oil1 tablespoon peeled and minced fresh ginger2 cups chilled, brewed passion fruit or other tropical flavor herbal tea1鈦? cup plain (nothing-added) egg protein powder or 2 large eggs1鈦? cup crushed ice (more if desired)Freshly grated nutmeg (optional)Directions:

Combine the mango, strawberries, coconut oil, and ginger in a blender. Add the tea and whiz until well blended.Add the egg powder or eggs and blend for one minute.Add crushed ice and blend for a few seconds longer. Pour into two tall glasses. Sprinkle nutmeg on top if desired.

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Grill the perfect burger, tailgate style

Grill Like A ProNothing says tailgate party like a juicy burger fresh off the grill. Follow these easy steps to grill like a pro.

Step 1: Start with a clean grill

Make sure your grill is clean and the grates are cured and oiled. Light your grill and prepare for grilling over high heat.

If you're fairly new to grilling and want to eliminate the guesswork of charcoal readiness, opt for an electric or gas grill. If you go with electric, make sure you have an accessible power source.

Grills come in all shapes and sizes. If you're not planning on grilling massive amounts of meat, then a small portable patio grill will suffice. If you need a little more space, try a trailer hitch grill. It's easy to transport, and you don't even have to detach it from your hitch.

Step 2: Use high-quality meat with 20 percent fat

Fat equals flavor and moisture, which is exactly what you want in a burger. Ground chuck, ground sirloin or a good ground beef -- organic, if possible -- are excellent choices. Don't pack the burger patties too tightly. Make plump, loosely packed patties about 3/4 of an inch thick. Never flatten the patties on the grill. Instead, make a small indentation with your thumb in the middle of each patty as you form it; this will combat the bloating that happens when burgers grill.

Step 3: Season the meat

Many people mix the seasonings right into the meat. By attempting to mix the seasonings in evenly, they unintentionally overwork the meat. Avoid this mistake by simply seasoning the patties after they've been formed.

If you're using salt, add it just before placing the burgers onto the grill. Salt draws the moisture that makes for a juicy burger.

Step 4: Put the patties on the grill

Place your perfectly formed, just-seasoned patties onto the hottest part of the grill to sear the meat and create a crust, locking in flavor and moisture. Depending on the size of the patties and how you like them prepared, cook them for approximately five to six minutes. You should see juices coming through the top, indicating that the burger is cooking in the middle.

When the juices become clear, flip the patties and grill for a couple minutes less than you did for the first side.To retain moisture, remember these two rules: flip only once and do not press down on the burgers while they're on the grill.

Step 5: Let them rest

Allow the burgers to rest for a couple of minutes so the juices distribute evenly.

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Tonight's Dinner Hawaiian Chicken Wraps

Grill Up A Taste Of The TropicsIt may be autumn, but that doesn't mean you have to tuck away all of that healthy, grilled eating you did over the summer. This simple Hawaiian chicken wrap is quick enough for a school night, but hearty enough to satisfy that cold-weather pit in your stomach that can sometimes only be fed by a lot of protein and piping hot comfort food.

You won't be packing on any winter pounds when you realize how simple and fulfilling this meal is. It makes use of a grill, though you can also saute the chicken and pineapple on the stovetop. And, while you're building your wrap, don't skimp on those veggies! They're so good for you! Load on the peppers, avacado, and salad greens to keep yourself from loading on unwanted weight. Delicious, easy, and smart for your wasitline. What are you waiting for? Let's hula!

Hawaiian chicken wrapIngredients:6-8 chicken breast cutlets3-4 fresh pineapple, sliced1/4 cup soy sauce1/4 cup of honey or brown sugar4-6 tortilla wrapsAvocadoPeppersRomaine LettuceDirections:

Place the chicken cutlets in a small bowl.In a medium bowl, combine the soy sauce and honey. Drizzle the soy sauce mixture over the chicken, and onto the pineapple slices, taking care to not contaminate the pineapple with any of the juices from the chicken.Grill the chicken and pineapple over low heat on the grill until the chicken is cooked through and the edges of the pineapple are browned slightly.Slice the pineapple into bite-sized pieces.Assemble the wraps by placing chicken, pineapple, and your favorite veggies into the center of the wrap, then rolling it up tightly. Eat immediately and enjoy!

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Breast Cancer Hour Fight breast cancer with these foods

Breast Cancer Prevention TipsYour diet plays a crucial role in your health and is especially important in warding off chronic diseases, such as breast cancer. Though there are no miracle foods that cure breast cancer, we talked with oncologist Mitchell Gaynor, M.D., founder and president of Gaynor Integrative Oncology and clinical assistant professor of medicine at Weill Medical College, to find out if there are specific foods women should be eating to prevent the disease. Dr. Gaynor, who was a recent guest on The Martha Stewart Show, suggests filling up on the following five breast cancer fighting foods.

Martha Stewart and Dr. Mitchell Gaynor are seen in this photo from the production of The Martha Stewart Show in New York on Tuesday, Oct. 18, 2011. Photo credit: Rob Tannenbaum/The Martha Stewart Show

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The Breast Cancer Hour

If you missed the first episode of The Breast Cancer Hour on The Martha Stewart Show, you can catch it again Wednesday, Oct. 19 at 1:00 p.m. EST/ 12 p.m. CST. Join Martha for a special show dedicated to breast cancer prevention, with the latest research and healthy lifestyle advice from a dream team of cancer experts. Learn about five overlooked risk factors from surgeon Deborah Axelrod, get up-to-date on stem-cell research with Susan Solomon and Scott Noggle of the New York Stem Cell Foundation and find foods that help ward off cancer with oncologist Mitchell Gaynor.

5 Foods that fight breast cancerCruciferous vegetables

According to Dr. Gaynor, cruciferous veggies like broccoli, Brussels sprouts, cauliflower and cabbage are dietary warriors against breast cancer. "These contain sulforaphane which rids the body of carcinogens and indole carbinol which changes the estrogens in your body from the type that promote breast, uterine and ovarian cancers and changes them to the type that actually protects against these cancers," the oncologist explains.

Whole grains

Dr. Gaynor says whole grains are great for improving sugar metabolism and that whole grains are broken down in the gut to short chain fatty acids which help the immune system and decrease inflammation in the body, which is a major contributor to cancer. Go for high-fiber whole wheat and whole grain varieties of breads, pasta and cereals, and swap out white rice with brown rice, quinoa, bulgur, barley and buckwheat.

Foods rich in vitamin D

Vitamin D, also known as the sunshine vitamin because our body manufactures vitamin D when we spend time in the sun, is key to combating breast cancer. "Women with the lowest vitamin D levels have an increased risk of breast cancer and women who have low vitamin D levels at the time of being diagnosed with breast cancer have a far greater likelihood of recurrence," says Dr. Gaynor. Reach for vitamin D-rich foods like salmon, cottage cheese and other dairy products.

Foods high in omega-3 fatty acids

Omega-3s are known for their anti-inflammatory properties and association with heart health, but these healthy fats also fend off cancer. "These [fats] lower inflammation, turn off enzymes that promote cancer and support immune health," explains Dr. Gaynor. "Women with higher omega-3 fatty acids in breast tissue have less aggressive breast cancers than those with lower levels." The doc suggests getting your omega-3s from cold deep water fish, walnut oil and flaxseeds/pumpkin seeds.

Spices

More than just flavor enhancers, spices can reduce your risk of developing breast cancer. "Spices like rosemary and turmeric inhibit development of breast cancer by shutting down enzymes that promote it as well as allowing the breast cancer cells to regain the ability to die normally," says Dr. Gaynor.

Other nutrients and foods that fight breast cancer that Dr. Gaynor advocates in the diet are:

Resveratrol – found in the skin of red grapesVitamin K2 – found in cheese, eggs and fermented soyHDAC-inhibitors (HDAC is an enzyme associated with cancer) – inhibitors include alliums (garlic, chives, onions) and fiber-rich foodsDietary soy – eat tofu, tempeh and miso in moderationCoconut oil – it is made up of lauric acid, which boosts immune health and inhibits cancer cell growth by fostering healthy gene expression

Dr. Mitchell Gaynor, Martha Stewart, Dr. Deborah Axelrod and Dr. Scott Noggle are seen in this photo from the production of The Martha Stewart Show in New York on Tuesday, Oct. 18, 2011. Photo credit: Rob Tannenbaum/The Martha Stewart Show

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Foods that promote breast cancer

Dr. Gaynor warns that some foods we eat every day can put women at an increased risk of getting breast cancer. Here are the foods that the oncologist recommends dropping from your diet.

White sugar and white flour. "Every time your pancreas has to make insulin to metabolize white sugar, your liver is making something called IGF which is one of the major promoters of breast cancer," Dr. Gaynor explains. "Avoid high fructose corn syrup, soft drinks and snacks containing white sugar. Instead sweeten juices and foods with fruits, raw honey, maple syrup, date sugar or dehydrated sugar cane [or] agave nectar."Too much saturated fat. According to Dr. Gaynor, some saturated fat in the diet is OK but too much contributes to breast cancer development. Eating a high fat diet also causes the body to break down sugar less efficiently contributing further to weight gain.Processed foods like those containing acrylamide.Hormone additive meats. A by-product of one such hormone (zearalanone) has been related to early puberty in girls and is a known risk factor for breast cancer.Hydrogenated oils, margarines, trans fat. A 2008 study found women who consumed the most trans fat had a 75 percent increased risk of breast cancer.

Martha Stewart and a group of cancer survivors from her studio audience are seen in this photo from the production of The Martha Stewart Show in New York on Tuesday, Oct. 18, 2011. Photo credit: Rob Tannenbaum/The Martha Stewart Show

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If you want more information on breast cancer fighting foods and breast cancer prevention tips, be sure to tune in to The Breast Cancer Hour on The Martha Stewart Show tomorrow Wednesday, Oct. 19 at 1:00 p.m. EST/ 12 p.m. CST.

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Christmas caprese salad with brown sugar balsamic dressing recipe

A Holiday-
Inspired SaladThe beautiful red and green colors in this salad are perfect for your Christmas dinner. Cherry tomatoes and fresh mozzarella pearls with homemade brown sugar balsamic dressing make this the perfect side dish for your holiday meal.

This is a very simple and very beautiful holiday side dish. We often don't think about serving salads with our winter dinners, but this one is sure to impress. The red tomatoes and the fresh green basil really make this holiday salad stand out on the table. You can also prepare the balsamic dressing ahead to save time.

Christmas caprese salad with brown sugar balsamic dressing recipe

Serves 6-8

Ingredients:

For the salad:

1 pint cherry tomatoes, halved1 bunch fresh basil, very thinly sliced8 ounces fresh mozzarella pearls (or fresh mozzarella diced into bite-size pieces)

For the balsamic maple reduction:

1/4 cup aged balsamic vinegar1/4 cup dark brown sugarDirections:

In a sauce pot over medium-low heat add the balsamic vinegar and the brown sugar. Cook for 3-5 minutes until bubbly and thick. Once it's reduced, it should be able to coat the back of a spoon. Allow to coolAdd the halved tomatoes and fresh mozzarella pearls to a bowl. Before serving, add in the fresh basil and drizzle the reduction over the salad.

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Acute lymphocytic leukemia Joshua's story

Joshua's Battle With Leukemia"Mom, I think I know why God gave me this disease..."

Josh has a perspective that many adults will never obtain. This became apparent when, at age 7, he turned to his mom and said, "Mom, I think I know why God gave me this disease. I think one day there's going to be a little boy … who has no hair and cancer. I'm going to tell him, 'it's going to hurt a whole bunch, but it's going to be okay.'"

Josh was diagnosed with acute lymphocytic leukemia right before his seventh birthday.

His painful treatment included 40 months of chemotherapy at Phoenix Children's Hospital. He faced numerous complications, including a fungal infection in his lungs. He was even placed in a drug-induced coma, relying on machines to breathe for him.

But Josh fought through the whole ordeal with the help of his family, including younger brother, Elijah, and his golden doodle, Otis. Now 10, Josh uses his story to inspire others. "Joshua and Friends," a fundraising team headed by Joshua and his family, raised nearly $100,000 in just two years for leukemia research.

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Dangers of pertussis and how you can prevent it

Health Dangers
Of PertussisIf you ever see (or hear) a child with pertussis (the respiratory disease also known as whooping cough), you will never forget it. The child is gripped by repeated violent coughs that expel the air from his lungs to the point he must "whoop" to breathe. Though the cough alone is frightening, pertussis can create additional health dangers and even lead to death. Here's how you can protect your family from this highly contagious respiratory disease.

Pertussis: not just a common cold

Pertussis is often mistaken for a cold or other respiratory condition because it starts out with a runny nose, low-grade fever, sneezing and a nonspecific cough. Within a week or two, however, a minor cough turns into violent, rapid coughing that empties the lungs of air to the point that a child has to "whoop" to inhale. Pertussis is highly contagious, spreading primarily through coughing and sneezing, and is most commonly contracted in school settings. That "common cold" you think your child has could actually prove to be a danger to your family.

Dangers of pertussis

The whooping associated with pertussis can be particularly concerning, but the health complications associated with the disease are much more threatening. The Centers for Disease Control and Prevention (CDC) warns that one in 10 children who get pertussis also get pneumonia. One in 50 children have convulsions. One child in every 250 develops encephalopathy, a disease or disorder of the brain. Worse, 10 to 20 deaths from pertussis occur in the US every year.

According to the CDC, infants are at most risk of suffering health complications from pertussis; more than half the infants who get the disease need to be hospitalized. Many infants actually get pertussis from their older siblings or parents, who are exposed to the disease at school or in other settings. Pertussis doesn't seem to be as dangerous for adolescents or adults, but adults who get pertussis run the risk of missing work and enduring a recovery that can last as long as two months.

Vaccinations: The best way to prevent pertussis

Avoiding exposure to pertussis is one way to ensure your family stays free of the disease, but that can prove impossible since schools and healthcare settings can be a hotbed for the bacteria that causes it.

Getting vaccinated against pertussis is the best way to protect your family from the disease. The Advisory Committee on Immunization Practices (ACIP) recommends the DTaP vaccine series starting when infants are 2 months old. The DTaP also protects against tetanus and diptheria.

Immunity to pertussis begins to wane in adolescence, so the ACIP recommends a booster vaccine called Tdap for adolescents aged 11 to 18 (preferably at around 11 or 12 years old). Tdap is also recommended for 19- to 64year-old adults who haven't had it prior. Adults aged 19 to 64 years who have close contact with an infant or work in healthcare or ambulatory settings should also receive a Tdap.

Following the pertussis vaccine recommendations can prevent pertussis from putting your family at risk for the disease's more serious health complications, which can even include death.

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Spinach chicken Alfredo French bread pizza

A New Family Favorite!French bread pizza is a quick dinner idea. This time we took the classic and turned it upside down. This baby is slathered with Alfredo sauce, fresh grilled chicken and fresh baby spinach. It's the perfect weeknight dinner.

Need a quick weeknight dinner than can be prepared and devoured in less than 30 minutes? This simple dish is packed full of flavor and sure to please everyone at the dinner table.

Spinach chicken alfredo French bread pizza recipe

Yields 2

Ingredients:1 (6-inch) slice of French bread pizza, cut down the middle1/2 cup store-bought Alfredo sauce1/2 cup shredded or sliced grilled chicken1/3 cup chopped spinach1 cup Italian blend cheeseDirections:

Preheat oven to 350 degrees F.Add 1/4 cup alfredo sauce to each slice of French bread and top with chicken, spinach and cheese.Bake for about 20 minutes until the pizza is hot and the cheese is melted.

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The tragedy of shark fin soup

Shark Week Exposes A Deadly DishShark Week on the Discovery Channel starts this Sunday, giving landlubbers and seaphiles alike insight on these fascinating ocean animals. Though sharks are typically maligned as man-eating killers, believe it or not, they are in far more danger in the depths than us humans. Why? One reason is the Asian delicacy Shark Fin Soup, which has resulted in the plunder and pillaging – know as finning – of nearly 100 million of the sharp-toothed sea creatures each year.

What is Shark Fin Soup?

No, we won't be providing a recipe for this controversial dish, but we will tell you that Shark Fin Soup is a popular – and pricey – Chinese dish that is typically served at special occasions and as food for the wealthy. The fins themselves have no taste but, instead, provide texture to the soup, which makes a Westerner wonder... why cripple the oceanic ecosystem by ravaging the shark population and charge an exorbitant price (up to $1000 per pound of shark fins) for an ingredient that lacks flavor? According to Krista Mahr (in an article in Time magazine last year) the soup's flavor comes not from the fins, but from the quality of the broth. Mahr says, "I found [the soup] underwhelming... It's hard to say what a $100 bowl of soup should taste like, but this isn't it."

Shark Fin Soup can be toxic

Dating back to China's Ming Dynasty, Shark Fin Soup has been revered as a symbol of prestige and believed to have medicinal and health properties, such as the ability to increase libido and energy levels, prevent cancer and heart disease, and enhance skin health. However, there is no research to back these health claims. In fact, the opposite is true. Studies show that shark has among the highest levels of toxic mercury found in fish and, when eaten in high quantities, can be hazardous to your health.

Finning is a cruel practice

Vegans and vegetarians will say that killing any animal for food is cruel, while most meat eaters will say that humanely killing animals for food is acceptable. When it comes to finning, there is no humane thing about it. According to PETA.org, finning involves "pulling sharks from the water, cutting off their fins, and then throwing them back into the sea to spin to the bottom while they slowly bleed to death." All sharks are at risk, and killing them off in huge numbers throws the marine ecosystem out of balance. Most concerning is that, as Jennifer Viegas reports on Discovery.com as part of Shark Week's coverage, consumption of Shark Fin Soup has actually risen along with China's economic growth.

Sharks are in danger

It's true: sharks are at the top of the food chain and have few predators – save for one. Humans have no sense of balance when it comes to finning sharks. Because sharks reproduce slowly, if something doesn't change, experts estimate that sharks will cease to exist in just a couple of decades. Sharks are part of the ocean ecosystem and because they are predators, they keep the populations of other marine life in balance. Not only are sharks in danger, but other ocean species and the ocean itself is in danger. According to Shark Savers, research showed that when 11 species of sharks were nearly eliminated, a dozen of the species those sharks fed on became so populous that they wiped out species even further down the food chain.

Saving the sharks

Even though there are some laws in place that ban finning, they are hard to enforce. The 2000 US Shark Finning Prohibition Act makes finning a crime and encourages an international ban on the practice. The Shark Conservation Act of 2010 was signed into law early this year and prohibits any boat from carrying shark fins without the corresponding number and weight of carcasses (sharks must be brought to shore with fins attached). But stateside and internationally, resources are limited when it comes to monitoring the seas and punishing offenders. Other laws ban the selling of shark fins; for example, Hawaii has outlawed selling Shark Fin Soup. The first step you can take in saving the sharks is by saying "no" to Shark Fin Soup and then getting involved in shark preservation efforts.

Get involved

Here are a few resources to learn how you can get involved in saving the sharks:

The Sharks Research Institute is a nonprofit scientific research organization that conducts research on sharks, promotes shark conservation, and increase awareness of the vital role in the marine ecosystem.

Shark Savers is a nonprofit organization which has partnered with WildAid to launch a multi-media campaign in China targeting consumers of Shark Fin Soup. The campaign features basketball star Yao Ming. Your donations can help keep the campaign alive and more widespread.

Shark WeekTune in to Shark Week on Discovery and learn more about these endangered creatures and how you can do your part to save them.

Fit at 50 Women's health tips to embrace your age

Getting older does not mean you'll soon be stuck in a rocking chair watching all the young people pass you by. Take care of your health and you can lead an active life at any age.

Anti-aging tips to take charge of your health

Cardiac nurse practitioner Mary Kathryn Macklin, MSN, author of Women: Fit at Fifty, shares 10 health tips for women to shape up, stay fit, and ward off age-related disease.

Fit at any age

Sure, you may not be as fit or active as you were in your 20s, but that doesn't mean you throw in the towel, become sedentary and end up with a chronic illness. Macklin's book, Women: Fit at Fifty, which delivers practical diet and fitness tips, relatable stories and self-assessment checklists, can help you get and stay motivated to take charge of your health regardless of your age. All that's required is your desire to improve the quality of your life.

"Making a commitment to health doesn't have to be time-consuming," Macklin says. "Small steps taken every day can, over time, make a huge difference – and there's no better time to start than now."

10 Healthy-aging tips for women

1Exercise the way you
want to exercise

Just because Zumba is all the rage for many women, if you don't like it, don't do it. But don't let that keep you from seeking out activities that are enjoyable for you. "The suggested amount of exercise is at least 150 minutes of moderate exercise each week," says Macklin. "This can be any type of exercise that is suitable for you." Even walking is excellent as long as you walk briskly.

2Follow the five-minute rule

If you're new to exercise, don't do too much and get discouraged with yourself. Macklin recommends following the "five-minute rule" outlined in her book. "Basically, just commit to five minutes of exercise every day, then increase from there," she explains. "The most important thing is keep moving, no matter what you do." You can also use this rule when you're craving junk food, feel hungry even though you just ate or have a tendency to eat for emotional reasons -- wait five minutes then assess whether you really need to eat. Many times, the feeling will pass. You can also use that five minutes to take a stroll outside or do another activity that gets your mind off of food.

3Team up with a
workout buddy

You meet your friends for coffee or lunch, so why not meet them for a brisk walk in the park or a bike ride to coffee? Macklin encourages women to find a fitness friend. "This will help you stay committed and keep you on target," she explains. "Develop a routine schedule with a workout buddy and stick with it."

4Eat a low-fat diet

No more than 30 percent of your daily calories should come from fat, according to Macklin. "Some experts even recommend keeping that as low as 20 percent," adds the nurse practitioner. "Make small changes to decrease the fat, like choosing fat-free milk, snack foods that are low in fat, and using a healthy oil for cooking, such as olive oil, in moderation."

5Be snack-ready

Macklin recommends always carrying healthy snacks to avoid grabbing something less healthy. "Try a bag of baby carrots or small bag of pretzels, and always keep fruit handy," she explains.

6Lose weight

Carrying extra weight puts you at risk for chronic diseases, such as heart disease, diabetes and cancer. It can also put stress on your joints and cause back pain or even arthritis, as well as increase your chances of injury. Incorporate more physical activity into your day and make healthier eating choices to lose weight. If your progress seems slow, don't give up. Macklin has these words of encouragement: "Exercise even without a substantial amount of weight loss will benefit you significantly."

7Stay active even when you aren't "exercising"

Doing a 30-minute class at the gym in the morning and then lying on the couch watching TV for the rest of the day isn't going to help you age gracefully. Living a healthy, active lifestyle means being active even when you aren't doing a workout.

Macklin suggests adding little bits of activity to your day, such as:

Take the stairs rather than the elevator.Park at the far end of a parking lot to increase your walking time.Avoid drive-up windows; get out of your vehicle and walk in.When you can, stand rather than sit because standing burns more calories.8Quit smoking -- now

"Quitting smoking is the No. 1 most important thing you can do for your health," stresses Macklin, who has seen her share of the damage smoking can do to the heart and overall health. "If you need assistance with medications to help or are looking for group programs, contact your health care provider."

9Check your blood pressure

"If your blood pressure is higher than guidelines suggest, you need to treat this either with lifestyle changes or medications," says Macklin. "High blood pressure is the main cause of stroke, as well as other problems like heart disease and kidney damage." You should already be seeing a doctor for regular checkups but don't get your blood pressure checked only once a year -- take advantage of the self-checks available at pharmacies and health clubs. If you get high readings, make an appointment with your health care provider.

10Keep regular appointments with your doctor

An important key to disease prevention is to have regular checkups with your doctor. Ask for the health screenings appropriate for your age and health history. Proper screening will help with early detection if you happen to have a medical condition, and this will increase the likelihood of successful treatment.

More healthy living tips

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