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Category: Health

Getting in Shape

Getting in Shape

Make Physical Activity a Part of Every Day

  • Even if you use a wheel chair, you may be able to wheel yourself, or wheel yourself more.
  • Stretch or walk around once in awhile while you’re watching TV or using the computer.
    • Take the stairs instead of riding elevators, if it’s safe.
    • When going food shopping, or other shopping, park further away than you do now, so that you will have to walk more going from and to your car.
      • When taking a bus or subway, get off a few blocks before your stop and walk the rest of the way.
        • Agree to doing certain things with you that you both enjoy.
        • Help you identify other activity buddies if they say they’re too busy.
        • Encourage you It’s best to do your favorite physical activity at least 5 times a week for at least 30 minutes each time. If it’s more convenient, however, the 30 minutes can be split into two 15-minute periods. If you haven’t been active for some time, any increase in activity will be good.However, it’s important to start slowly,  increase the amount of activity gradually.
Health Power

Health Power

Diabetes Prevention and Control

 If you have diabetes, control it, so that it won’t control you, by:

  • Keeping all your medical and other clinical appointments
  • Staying physically active and following your food plan
  • Having your eyes checked every year
  • Examining your feet often, and taking good care of them
  • Taking care of your teeth and gums
  • Not smoking, and
  • Monitoring your blood glucose (blood sugar) level often.
    1. Prevention of diabetes is possible.
    2. Diabetes Control Matters A Lot!
    3. Another name for diabetes is diabetes mellitus.
      1. Most adults who develop diabetes develop Type 2 diabetes
      2. Another name for Type 2 diabetes is non-insulin dependent diabetes
      3. Type 2 diabetes usually occurs in overweight or obese individuals. Therefore, weight control is closely related to preventing diabetes.
        1. Diabetes prevention and control are important because of possible serious complications of diabetes.
          1. Possible complications of diabetes include: kidney failure | heart disease |vision loss or blindness | gangrene

 

Did You Know Placing An Ice Cube On The Back Of Your Neck

Did You Know Placing An Ice Cube On The Back Of Your Neck

 

Sit down. You might laugh it off as you start reading this, as one of those silly hacks you find on the Internet. But as you read further, you’ll find the many positive effects of following this simple hack – which is place an ice on the nape of your neck, where the skull meets your neck.

 

Applying ice on that exact pressure point rejuvenates you and the body in the following ways:

1. Improves your quality of sleep

2. Improves your mood

It is known to make you feel energized and also make you feel younger. This spot is called the Feng Fu.

3. Heals your digestive system

4. Helps relieve colds

5. Helps relieve headaches, toothaches and pain

6. Aids in healing respiratory diseases and cardiovascular disease

7. Helps with thyroid issues

8. Helps ease PMS

Procedure: Lie on your stomach, hold an ice cube and place it behind your neck for 20 mins. If you don’t have time, tie a scarf and go about your business. Do this regularly in the morning and at night, with gaps of 2-3 days. You’ll feel some heat in the first few days, don’t panic! Once you get used to it the release of endorphins which will make you feel euphoric.

Healthy Weight Loss and Dieting Tips

Healthy Weight Loss and Dieting Tips

healthy weight loss

Successfully managing your weight comes down to a simple equation: If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight. Sounds easy, right? Then why is losing weight so hard?

Well for one, weight loss isn’t a linear event over time. When you cut calories, you may drop a pound or so each week for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight.

And then the next week you don’t lose anything at all. That’s because when you lose weight you’re losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. So, in order to continue dropping weight each week, you’ll need to continue cutting calories.

  • You feel deprived. Diets that cut out entire groups of food, such as carbs or fat, are simply impractical, not to mention unhealthy. The key is moderation.

 

  • You lose weight, but can’t keep it off. Diets that severely cut calories, restrict certain foods, or rely on ready-made meals might work in the short term but don’t include a plan for maintaining your weight, so the pounds quickly come back.

  • After your diet, you seem to put on weight more quickly. When you drastically restrict your food intake, your metabolism will temporarily slow down. Once you start eating normally, you’ll gain weight until your metabolism bounces back.
    • You break your diet and feel too discouraged to try again. When diets make you feel deprived, it’s easy to fall off the wagon. Healthy eating is about the big picture. An occasional splurge won’t kill your efforts.
Load Up on Carbohydrates

Load Up on Carbohydrates

Nutrition Tips for Athletes

Carbs are an athlete’s main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen.

When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities. But if your workout is longer than that, use these strategies.

  • “Carbohydrate loading for 3 or 4 days before an event can help top up your glycogen stores,” says sports dietitian Joy Dubost, PhD.
  • Eat a diet that gets about 70% of its calories from carbohydrates, including breads, cereals, pasta, fruit, and vegetables, to achieve maximum carbohydrate storage.
  • On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty.
  • Avoid eating sugary or starchy foods within 30 minutes of starting an activity; they can speed up dehydration.
    • Replenish carbs, minerals, and water during long exercise sessions. Eat a snack and drink fluid every 15 to 20 minutes. Refined carbohydrates (with sugar or flour) pass quickly into the bloodstream, where they fuel working muscles. Many athletes prefer sports bars, sports drinks, or gels, since they’re so convenient. But fruit and fruit juice are also excellent choices.Reload on carbohydrates after intensive exercise, too. “Since you don’t need quick energy, it’s best to choose less refined carbohydrates” such as a whole-grain bagel or carrot sticks, which provide both carbohydrates and a rich array of nutrients, Dubost says. Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.
Healthy Vegan

Healthy Vegan

Healthy Vegan Banana Bread

 

bananabread2First of all, a big THANK YOU is in order.

It was not easy sharing with y’all what I’ve been going through in my absence. As you might imagine I had a hard time pressing the “publish” button. I knew by doing so I was exposing myself and without offering much detail it was up to you, my reader, to draw your own opinions.  Your response made it all worth it. Over the next couple of days I received your emails, comments, Facebook messages, and texts that were filled with so much encouragement and kindness. In the end it was a huge relieve to have put that out there. And in doing so I am now able to move forward with this blog.

THANK YOU!

Bananabread

Today calls for a celebration.

This morning at 5:30am I added the finishing touches to my grad school applications and sent them in. If you were to ask me eight months ago if this day would come, I would have doubted it very much. I was fully aware of the amount of prep work that was required of me to make this happen. I was also fully aware that I was suddenly a single, stay-at-home parent juggling a three and one year old, the airbnb business, a 100 year old house, and most difficult of all, my emotions. The last eight months have not been easy and there were many times I wanted to give up and give in to an easier life. But in the end, I felt I had no other choice than to show up and make good things happen. So I did.

And today I’m celebrating.

bananasAnd not just with banana bread.

bananabread3

Come on, now. With this year behind me and my birthday just ahead of me, I’m going big. LA big. As I put up this recipe I’m sitting at the airport headed to sunny California to spend the weekend with some of my favorite people on the planet.  But before I take off, I wanted to share this recipe; my first in over 9 months. Along with things to celebrate, I’ve got some exciting things on the horizon with the blog and it’s time to give it the attention it deserves.

nutrition advice?

nutrition advice?

Can personal trainers give nutrition advice?

It’s a hot debate: Can trainers, coaches, and other non-RD professionals give nutrition advice to their clients? You’ll be surprised (and relieved) to hear: Yes, to a degree. Here’s exactly what you’re allowed to say (and why it’s important to say it). One great way is to learn more about nutrition so you can confidently help clients improve this important area of their lives.

Health and fitness professionals desperately want to help clients eat, move, and live better. And they want to know if it’s okay to talk about nutrition with clients.

  1. What personal trainers, coaches, and other non-RD fit pros can’t do when it comes to nutrition.
  2. What personal trainers, coaches, and other non-RD fit pros can do when it comes to nutrition.
  3. Why it’s important to talk about nutrition in the first place. Unless they deal with the stress someone is under, the sleep problems they’re having, and the common ways in which their diets are working against them, their gym prescriptions will be far less effective.
The Precision Nutrition Level

The Precision Nutrition Level

At its basic level, the PN Level 2 Certification Master Class is a hands-on, practice-based, mentored program that covers both the art and the science of nutrition coaching at the elite level.

That means:

  • We’ve reviewed thousands of academic and clinical studies.
  • We’ve worked with (and learned from) close to 50,000 clients.
  • We’ve trained and mentored thousands of students.
  • And we’ve collaborated with experts in a variety of fields from psychology to business strategy. We’ve designed this intensive, year-long program to meet the needs of fitness, strength, health and rehab professionals working with clients in a training or coaching environment. 
    • A broad base of nutrition knowledge that reflects the most up-to-date research and practice in the field.
    • A broad base of applied psychology knowledge that helps them understand client motivation and behavior (yes, even the “illogical” stuff!).
    • An ability to deliver and communicate that great nutrition and psychology knowledge to actually improve client’s lives.
    • An understanding of specific populations (such as athletes) or life stages (such as youth / aging or pregnancy) and how to tailor programs precisely for their needs.
    • The confidence and clarity that comes from having practiced foundational skills consistently, under the direction of qualified and caring mentors.
    • An understanding of how to position their coaching business within a competitive market, and how to run it effectively.
Fitness Gains

Fitness Gains

The Ultimate Staircase Workout for Serious Fitness Gains

Running up stairs brings even more benefits. Because the body is constantly being lifted upward with each step, it engages more leg muscles than running and improves vertical jump.

Plus, according to Greatist Expert and strength trainer Jordan Syatt, running upstairs is easier on the joints than regular sprints while being better at improving athletes’ range of motion. 

But the best thing about staircase workouts? They can be done on any staircase and, in a manner similar to our love, they don’t cost a thing. So find some steps and step on the gas, because Jordan Syatt has put together two incredible high-intensity interval trainingstaircase workouts—one for beginners and one for the more advanced peeps.

You shouldn’t need too many stairs for this, just enough that you can run continuously for 10 to 15 seconds (about two to three flights). Remember to keep your focus on the top of the steps ahead of you. You can do it!

A staircase workout is an incredibly effective way to improve fitness and overall health: One study found that simply walking up 200 steps twice a day, five days a week, for eight weeks, can cause a 17 percent increase in VO2 max, which is a common way of measuring someone’s aerobic fitness.

Fat-Burning Jump Rope Workout

Fat-Burning Jump Rope Workout

The 10-Minute, Fat-Burning Jump Rope Workout

Jumping rope can burn as many calories as running (and build some killer muscles), but perhaps the biggest benefit of double dutch is improving agility.

That’s why so many martial artists, boxers, and tennis players incorporate rope jumping into their training. Plus, a jump rope is the ideal size for travel (or a tiny apartment or dorm room).

New to rope jumping? Keep these basic rules in mind:

1. Keep your elbows close to your ribs.
2. Don’t choke up on the handles.
3. Allow your ankles, knees, and hips to flex when you land.
4. Keep your jumps low.
5. Hold your hands waist-high.
6. Turn the rope mainly by rotating your wrist.
7. Turn the rope first, jump second.

The Warm-Up

1. Joint rotations: Do 10 reps each of shoulder rolls, torso twists, cross crawls, and heel raises.

2. Shadow jumping: No rope needed; just jump and rotate wrists as if holding a rope. Do 20 reps each of the following jumps: basic bounce, heel taps, scissors, and ski (how-to videos below).

The Cool-Down

1. Standing calf stretch, 30 seconds per leg
2. Standing hamstring stretch, 30 seconds per leg
3. Hip flexor stretch, 30 seconds per leg
4. Standing chest stretch, 15 seconds
5. Standing cat stretch, 15 seconds 

Whether you’re looking to get an edge in your chosen sport, fit in an effective cardio session on the go, or just want to become more proficient at dodging cars while crossing the street, the workout below is for you.