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Live your life. Laugh whenever possible. Love yourself.
Love is a promise, love is a souvenir, once given, never forgotten, never let it disappear
by John Lennon
Today is a day that focuses on love. Love yourself. Love what you’re doing, at that very moment. Put your whole heart into every second of everyday. Spend time with those you love. If you can’t be with them, call them. Let the ones you care about know they are appreciated. Let yourself know you appreciate you. Go for a walk, come to the gym. Eat healthy and take your time. Take deep breaths. Relax. Do whatever it is you enjoy that any other day you don’t think you have enough time for. Today is a day to love. Smile and love yourself, love others, just love.
At the Heart of Health is Good Nutrition
Heart disease is the No. 1 killer of Americans. We can reduce heart disease by promoting a healthy diet and lifestyle. Getting information from credible sources can help you make smart choices that will benefit your long-term heart health.
For the first time, the American Heart Association has defined what it means to have ideal cardiovascular health, identifying seven health and behavior factors that impact health and quality of life. We know that even simple, small changes can make a big difference in living a better life. Known as “Life’s Simple 7,” these steps can help add years to your life:
- don’t smoke;
- maintain a healthy weight;
- engage in regular physical activity;
- eat a healthy diet;
- manage blood pressure;
- take charge of cholesterol; and
- keep blood sugar, or glucose, at healthy levels.
The American Heart Association has a new national goal:
By 2020, to improve the cardiovascular health of all Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent.
Take this simple assessment that can help improve your heart health and track progress
toward better health.
Click the picture to go to My Life Assessment Tool
(http://mylifecheck NULL.heart NULL.org/)
Learn the state of your heart and what you
can do to live a better life.
Click the picture to go to Life’s Simple 7
(http://mylifecheck NULL.heart NULL.org/Multitab NULL.aspx?NavID=3&CultureCode=en-US)
- Fruits and vegetables: At least 4.5 cups a day
- Fish (preferably oily fish): At least two 3.5-ounce servings a week
- Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
- Sodium: Less than 1,500 mg a day
- Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week
Other Dietary Measures:
- Nuts, legumes and seeds: At least 4 servings a week
- Processed meats: No more than 2 servings a week
- Saturated fat: Less than 7% of total energy intake
The American Heart Association recommends that you eat a wide variety of nutritious foods daily. Remember, even simple, small changes can make a big difference in living a better life.
8 Steps to Prevent Heart Disease
Heart-healthy diet:8 steps to prevent heart disease
Changing your eating habits can be tough. Start with these eight strategies to kick-start your way toward a heart-healthy diet.
By Mayo Clinic staff (http://www NULL.mayoclinic NULL.com/health/AboutThisSite/AM00057)
Although you might know eating certain foods can increase your heart disease risk, it’s often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you’ll be on your way toward a heart-healthy diet.
1. Limit unhealthy fats and cholesterol
Of the possible changes, limiting how much saturated and trans fats you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.
The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet:
| Type of fat | Recommendation |
|---|---|
| Saturated fat | Less than 7 percent of your total daily calories |
| Trans fat | Less than 1 percent of your total daily calories |
| Cholesterol | Less than 300 milligrams a day for healthy adults; less than 200 milligrams a day for adults with high levels of low-density lipoprotein (LDL), or “bad,” cholesterol or those who are taking cholesterol-lowering medication |
The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.
You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine.
You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled “reduced fat” — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase “partially hydrogenated” in the ingredient list.
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.
| Fats to choose | Fats to limit |
|---|---|
|
|
2. Choose low-fat protein sources
Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. And certain types of fish are heart healthy because they’re rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You’ll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.
Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting soy protein for animal protein — for example, a soy burger for a hamburger — will reduce your fat and cholesterol intake.
| Proteins to choose | Proteins to avoid |
|---|---|
|
|
3. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.
Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you’ll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads.
| Fruits and vegetables to choose | Fruits and vegetables to avoid |
|---|---|
|
|
4. Select whole grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.
Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.
| Grain products to choose | Grain products to avoid |
|---|---|
|
|
5. Reduce the sodium in your food
Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The U.S. Department of Agriculture recommends:
- Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon)
- People age 51 or older, African-Americans, and people who have been diagnosed with high blood pressure, diabetes or chronic kidney disease have no more than 1,500 mg of sodium a day
Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium.
Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.
| Low-salt items to choose | High-salt items to avoid |
|---|---|
|
|
6. Control your portion size
In addition to knowing which foods to eat, you’ll also need to know how much you should eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions.
A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you’re comfortable with your judgment.
7. Plan ahead: Create daily menus
You know what foods to feature in your heart-healthy diet and which ones to limit. Now it’s time to put your plans into action.
Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and limit high-fat and salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you’ll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.
8. Allow yourself an occasional treat
Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won’t derail your heart-healthy diet. But don’t let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you’ll balance things out over the long term. What’s important is that you eat healthy foods most of the time.
Incorporate these eight tips into your life, and you’ll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.
Make a Date With Your Heart
Be heart-healthy.
Make A Date With Your Heart! February is American Heart Month, and Valentine’s Day is a great time to start taking steps to be heart-healthy.
- Prevent and control high blood pressure, high cholesterol, and diabetes.
- Avoid smoking and secondhand smoke.
- Limit alcohol use.
- Maintain a healthy weight.
- Be active.
- Eat healthy.
Be food-conscious.
Consider making a healthy meal for Valentine’s Day. Serve food lower in salt and fat content, provide more fruits and vegetables, and make less sugary sweets for an overall healthy Valentine’s Day.
Current dietary guidelines recommend that adults in general should consume no more than 2,300 mg of sodium per day. However, if you are in the following population groups, you should consume no more than 1,500 mg per day.
- You are 40 years of age or older.
- You are African American.
- You have high blood pressure.
A new CDC report (http://www NULL.cdc NULL.gov/mmwr/preview/mmwrhtml/mm5811a2 NULL.htm?s_cid=mm5811a2_e) shows that two out of three (69%) adults in the United States fall into these three groups who are at especially high risk for health problems from too much sodium. Eating less sodium can help prevent, lower, or even control blood pressure.
Most of the sodium we eat comes from packaged, processed, store-bought and restaurants foods. Only about 5% comes from salt added during cooking and about 6% comes from being added at the table. You can find out how much sodium you are eating by checking the labels on food products and adding up the milligrams of sodium. If at a restaurant, ask for the nutritional information facts that include sodium.
Spread love, not germs.
Protect yourself from the cold and flu.
- Wash hands often.
- Avoid close contact when you or someone you know is sick.
- Get your flu vaccine.
Prevent sexually transmitted infections (STIs) and unintended pregnancies.
- Abstain from sex.
- If you choose to have sex, use latex condoms which can lower the risk for STIs and unintended pregnancy.
- Having a long-term mutually monogamous relationship with an uninfected partner may help lower your risk.
Shoe Shopping Guide
Know Your Needs
Before you choose a shoe for gym training, it is important to think about what you plan to do at the gym. Common gym activities include weightlifting, exercising on various cardiovascular training machines, stretching and participating in a variety of group fitness classes. Within those activities, you may have particular favorites that are important to plan for. Perhaps you spend most of your time jogging on the treadmill, lifting moderately heavy weights, going to a spin class or doing agility drills with a personal trainer. If you run or jog regularly at the gym, you may wish to purchase a durable pair of running shoes. If you spend most of your time in spin class, you may want to buy specialized spinning shoes. If you do a bit of everything, a cross trainer is the perfect shoe for you.
Types of Athletic Shoes
There are several types of athletic shoes that are good for gym training. Court shoes are made to provide a great deal of lateral and mid-foot support, durability and traction on court surfaces, which are important for regular basketball, racquetball and tennis players. Running shoes are specifically designed for frequent straight running, such as on a treadmill, but are not designed for the lateral movements performed in court sports. Walking shoes are designed for a smooth heel-to-toe motion, but should not be used for running or court sports. If you engage in these activities on a regular basis, it is a good idea to invest in shoes specifically designed for them. If you are looking for a shoe that is versatile and performs well in a variety of gym activities, cross trainers are the best choice. They offer basic cushioning, durability and stability for many activities.
Features of Cross Trainers
Cross-trainers are an economical choice for gym-goers who are looking for a shoe that performs well in many gym activities. The soles of cross-trainers are stable and have good enough traction to provide moderate support for lateral, or side-to-side, movements. The soles are also thick and durable enough to perform well on hard gym floors, court surfaces and even asphalt. Cross-trainers also offer moderate cushioning throughout. This cushioning is usually dense, which gives the shoes a feeling of stability. Most are made with leather or synthetic uppers, which provide some ankle support, while others use a more breathable mesh material to dissipate heat.
Getting the Right Fit
When buying shoes for gym training, it is very important to get the right fit. Getting the right fit will prevent blisters, foot pain and general discomfort. Even if you choose to buy your shoes online, going to a store and trying them on beforehand is worthwhile. When shopping for gym shoes, it is best to try them on at the end of the day or after a typical workout. This way, your feet will be at their largest and the fit will be similar to the way they will fit at the gym. Try and wear the same types of socks that you usually wear at the gym. Thick socks can make a big difference in how your shoes feel on your feet. If possible, have both feet measured and try on the size suitable for your largest foot. When the shoe is on, you should be able to freely move your toes and they should feel comfortable. Your heel should not slip as you walk. Check to make sure the shoes are laced the way you wear them. If they are laced a different way, take the time to re-lace them, as it can impact the distribution of pressure on your foot.
Where to Buy Gym Shoes
Many stores sell shoes for gym training. Stores like the Foot Locker and Ladies’ Foot Locker specialize in selling a wide selection of athletic shoes and some athletic clothing. Other retailers like Dick’s Sporting Goods, The Sports Authority and Play It Again Sports also sell a large selection of athletic shoes within a larger range of athletic gear and equipment. You can also look at specialty stores, like Road Runner’s Sports, if you are looking for a shoe for a particular sport or activity. Lastly, there are many places online to purchase shoes for gym training. Zappos.com, Eastbay.com, Payless.com and even Amazon.com sell athletic shoes.
Read more: http://www.livestrong.com/article/269710-shoes-for-gym-training/#ixzz1jT0F2FyE (http://www NULL.livestrong NULL.com/article/269710-shoes-for-gym-training/#ixzz1jT0F2FyE)
Drink Up
Brrrrr It’s cold out side. I don’t know about you, but it doesn’t make me want to get out of bed. Also, the darker it gets earlier on in the day…I’m just feeling tired all the time!
According to studies done, fatigue is the first sign of dehydration. So, if you’re feeling tired during the day try chugging a class of water or two for a nice pick-me-up!
Don’t believe me…read more
Body pH Can Effect Your Energy, Digestion, & Health
The consumption of too little water is a common source of weakness and fatigue. Drinking water will perk you up just as a wilted flower perks up in water. To understand how water can help give you a midday boost…all you have to do is understand how your body’s pH level works.
What is pH? PH is a scale that measures how acidic or alkaline a substance is. The scale ranges from 1 to 14 with 1 being very acid, 7 neutral and 14 very alkaline. So what does pH have to do with you and your blood? Well, the pH of your blood is extremely important. The ideal pH level for your blood is right around 7.35 and your body goes to enormous lengths to maintain this level. Why? Because if your blood pH were to vary 1 or 2 points in either direction, it would change the electrical chemistry in your body, there would be no electrical power and in short order you would drop dead. As you can see, maintaining the right pH level in your blood is pretty important!!
With this in mind a good way to avoid upsetting this delicate bio chemical balance would be to take a look at those things that can compromise the maintenance of the ideal pH level in your body. And what is the main culprit in this case? The answer is the creation of acid in your body. Before we look at what causes acid, here’s a graphic example to give you an idea of what can happen in the blood when your pH drops to less than ideal. Red blood cells are how oxygen is transported to all the cells in your body. As red blood cells move into the tiny, little, capillaries, the space they have to move through gets pretty small. In fact, the diameter of the capillaries gets so small that the red blood cells sometimes have to pass through these capillaries one red blood cell at a time!
Because of this, and because it’s important for the red blood cells to be able to flow easily and quickly through your body, they have a mechanism that allows them to remain separate from each other. This mechanism comes in the form of the outside of healthy red blood cells having a negative charge. This causes them to stay apart from each other, sort of like when you try to push the negative ends of two magnets together. They resist each other and stay apart.
Unfortunately, acid interferes with this very important mechanism in a pretty frightening way. Acid actually strips away the negative charge from red blood cells. The result is that your red blood cells then tend to clump together and not flow as easily. This makes it much more difficult for them to flow easily through the bloodstream. But it also makes it harder for them to move freely through those small capillaries. This means less oxygen gets to your cells. Acid also weakens the red blood cells and they begin to die. And guess what they release into your system when they die? More acid. I could describe a whole list of processes that occur when your system becomes and remains acid but I think you get the idea.
The point is that aside from the acid that is secreted into your stomach to aid digestion, acid in your body is bad. In regard to producing energy in the body, here’s an easy question for you. What do you think happens to a person’s energy level if over time their system becomes more and more acid, their biochemical balance is disrupted and their red blood cells can’t deliver oxygen and nutrients as efficiently to all their cells? The answer is simple. Their energy level drops. Dramatically. Are you beginning to get the picture here as to the importance of pH in your body? Good. Now let’s take a quick look at what causes acidity in your body and then look at steps you can take to get your body pH back to an ideal level. What exactly causes acid in the body? The primary cause of an acidic condition in your body is from what you put in your mouth.
In other words, what you eat and what you drink. And it isn’t how “acid” something may seem when you eat or drink it. It has to do with what is left over when you digest it. Specifically, does eating or drinking something leave behind an acid or alkaline “ash”. For example, I don’t know about you but I love seafood. Scallops are one of my favorites. However, when your body digests scallops, it leaves an extremely acid ash. In fact, scallops are one of the most acid foods you can eat. Unfortunately, a lot of the things most people put in their mouths create an acid ash. These include alcohol, coffee and a lot of flesh protein in your diet. Interestingly enough, stress also tends to create an acid condition in the body. So how do we improve our pH levels?
Fortunately, it is pretty easy to immediately change your pH for the better and make it more alkaline. The first step is to understand which of the foods you are eating and the drinks you are drinking are acid and which are alkaline. Then it’s simply a matter of eliminating some of the more acid foods you are eating and adding in more alkaline foods. Fortunately, there are a number of other simple causes of fatigue. In addition to drinking more water, if we eliminate these, fatigue will usually disappear. A rarely understood cause of fatigue is overeating.
It would seem that a snack, or between meal eating would be the very thing to help cure fatigue, but the reverse is actually the case. Do not overeat, use between meal snacks or heavy suppers. While a heavy supper may enable some to sleep the sleep of the drugged, it does not cause refreshment. Next morning the person awakens in a partial stupor. Chronic dehydration is often caused by diuretics such as coffee, tea, colas, and chocolate. Eating concentrated, rich, or heavy foods promotes chronic dehydration. Protein food supplements can also cause chronic dehydration. Too little exercise is another common cause of fatigue. Again it would appear that exercise would cause fatigue in itself. Not so! As the out-of-condition person begins to exercise, chronic fatigue may disappear like magic.
Want Those Dark Circles to Roll Away?
Common Causes of Dark Circles Under Eyes:
Thinning skin
The skin under the eyes is thin and delicate to begin with. As we age, skin and the fat pad under the eyes becomes thinner, causing blood vessels to become noticeable. This gives the appearance of dark circles. Sun damage can make it worse because it weakens skin.
Allergies and Hayfever
Dark circles under the eyes can be the result of allergies to airborne substances, such as pollen, dust, and pet dander, because people rub their itchy eyes. People with hayfever may notice them at the height of the season. Food allergies or sensitivities can also contribute to dark circles.
Genetics
Dark circles under the eyes runs in families. They tend to be more noticeable in people with fair skin or deep-set eyes.
Fluid Retention
Blood vessels under the eyes can become dilated and engorged, which can contribute to dark circles. Excess dietary salt and smoking are common causes. Conditions that cause fluid retention (e.g. heart, thyroid, kidney, liver diseases) or medications that cause blood vessel dilation may be a factor. Your doctor should be aware of any symptoms you’re experiencing.
Lack of sleep
A lack of sleep can make skin appear more pale, which allows blood vessels to be more visible through the skin, giving the appearance of bluish or dark circles.
Iron Deficiency Anemia
Iron deficiency anemia may cause a bluish tinge below the eyes.
10 Tips to getting rid of dark circles under your eyes:
1. Be sure to drink enough water. Hydration Calculator: How much water do you need? (http://nutrition NULL.about NULL.com/library/blwatercalculator NULL.htm)
2. Wear sunscreen with a minimum of SPF 30 under the eyes to prevent skin weakening caused by sun damage.
3. Get plenty of rest.
4. Apply plain cool teabags over closed eyes. Don’t use herbal teabags, because most aren’t as effective.
5. Apply cool cucumber slices over closed eyes for 15 minutes.
6. Be careful not to consume too much dietary salt. Start by learning about sources of sodium in the diet (http://adam NULL.about NULL.net/encyclopedia/002415fod NULL.htm).
7. Apply vitamin K cream. Although studies haven’t looked at the use of topical vitamin K for dark circles under the eyes, preliminary studies have found that vitamin K may help with bruising.
8. Vitamin C helps to strengthen blood vessel walls. Quiz: Are you getting enough vitamin C? (http://nutrition NULL.about NULL.com/od/vitaminssupplements/a/vitamincquiz NULL.htm)
9. The dietary supplements grape seed extract and pycnogenol contain antioxidant pigments that may help to strengthen blood vessels. They should be used under medical supervision by people on “blood-thinning” drugs such as Coumadin (warfarin) and aspirin.
Certain foods, such as cranberries, blueberries, bilberries, tea (green and black), black currant, onions, legumes, and parsley also contain these antioxidant pigments.
10. Eat kidney-balancing foods. In Traditional Chinese Medicine, a bluish cast under the eyes are due to an imbalance in kidney energy. Learn more about kidney yang deficiency (http://altmedicine NULL.about NULL.com/od/tcmpatterns/a/Kidney_Yang_Def NULL.htm) and foods to eat.
By Cathy Wong (http://altmedicine NULL.about NULL.com/bio/Cathy-Wong-8634 NULL.htm), About.com Guide
5 Indoor Workout Ideas During Winter
When the winter weather arrives, do you make up excuses to skip a workout? As the temperatures cool down, take your workouts inside (http://www NULL.active NULL.com/fitness/Articles/30-Minute-Indoor-Workout-to-Beat-the-Cold-Weather-Blues NULL.htm). Whether you want to lift weights or take part in a boot camp, there are tons of activities you can do inside as part of your workout routine.
You can still get an effective aerobic workout indoors (http://www NULL.active NULL.com/fitness/Articles/Benefits-of-an-Indoor-Fitness-Class NULL.htm), without having to tear up the outdoor terrain. A comfortable setting means a clear mind and a happy body.
Racquetball
Fitness with Friends can help make it much more fun!!
If you are looking for a fast way to burn fat and torch some calories, racquetball is a great option. This sport is a fantastic way to switch up your cardio workout–so step off the treadmill and give it a try. Unlike the usual cardio machine workout, you reap the benefits of using every muscle in your body and by constantly moving from side to side and up and down the court. You never know which wall the ball will bounce, so quick shuffling and sprints are your new cardio workout.
Indoor Boot Camp
Ask about our personal trainers at Wildcat Fitness and do groups sessions with your friends!
Many boot camps take place outdoors, using your surroundings as the gym floor. However during winter, boot camps may be too cold to do outside. Head indoors and try a boot camp class to burn tons of calories. The benefits of boot camp are astounding and it’s one of the best ways to burn fat and lose weight. The intervals between strength training and cardio exercises can have you burning up to 600 calories in a one-hour session. You’re not only getting in your aerobic workout, but you also build muscles with weights. Plus, working out in a class environment is a great way to stay motivated (http://www NULL.active NULL.com/fitness/Articles/How-to-Maintain-Your-Winter-Workouts NULL.htm) because everyone is there for a common goal.
Indoor Rock Climbing
No matter your fitness level; reap all the benefits with indoor rock climbing. Rock climbing increases your physical fitness, while challenging and improving your problem solving skills and trust in others. You’re engaging and challenging your bodies’ strength, coordination, endurance and balance. Not only is rock climbing a great workout, but it’s also a fun and exciting experience; especially if you’ve never done it before. Grab some friends and turn your lazy Sunday into a full-fledged workout.
Indoor Cycling
Try the Expresso Bikes at Wildcat Fitness
Indoor cycling popped up in the 90s and has become one of the hottest workouts. Indoor cycling challenges your body and your mental strength. The initiative is to keep going, even when you’re body is screaming at you to stop, but then you keep pushing yourself. That’s why it’s so effective. Indoor cycling is also a fun way to switch up your normal routine and keep your sessions indoors. You’re surrounded by others with energetic music, which gets you into the groove to bike your way through whatever fantasy location you have on your mind. Indoor cycling is for individuals of all ages and fitness levels. Plus you can go at whatever pace you feel is appropriate for yourself. In a one-hour session, you can burn up to 700 calories. Ride your way to a healthier and leaner you.
Create Your Own Routine
If you don’t feel up to leaving the comfort of your own home, then this option is for you. Create a personalized at-home workout. It’s easy and just as effective as taking up a class or heading outside. Grab a jump rope, some weights and get moving.
- Jump Rope: 30 seconds, six times
- Pushups: three sets of 10 to 15 reps
- Tricep Dips: three sets of 15
- Regular Crunches: three sets of 25
- Bicycle Crunches: three sets of 30; 15 each leg
- Plank: three sets of 60 seconds
- Lunges With Dumbbells: three sets; 15 each leg
- Squats With Dumbbells: three sets; 15 reps
- Bicep Curls: three sets of 15
- Overhead Press: three sets of 15
By Alana Brager • For Active.com
Low Cost Ways to Keep Warm in Winter
Generally, when you read an article about lowering heating costs you will read about sealing cracks, adding insulation, or perhaps updating your heater. Those are all important ways to lower your energy costs. They are expensive, however, and there are simple things that can be done to achieve the same purpose.
Generations of humans have lived through icy winters without the benefit of a thermostat. Like so many old fashioned skills, people have forgotten how to keep warm in the winter time. There are many strategies for beating the chill of winter.
And most of them cost very little.
Dress in Layers
We have become a society that likes to wear the same things both summer and winter. We have lost touch with the seasons and the natural cycles of the earth.
Dressing in several layers will keep your body heat in and with the right clothing you don’t have to look like the snow-suited kid in A Christmas Story to do it.
Your first layer should be a lightweight material that doesn’t trap perspiration from your skin. It is the wicking layer. Rather than absorbing any sweat that occurs and leaving you feeling chilled and clammy, this layer should wick the moisture away from your skin leaving it dry. Look for items made from silk, wool, or even man-made materials designed specifically as a first layer.
Your second layer is the insulation layer. It is the part that will hold in the heat and hold out the cold. A soft wool sweater or a polar fleece top will trap air between the insulation layer and the wicking layer and help to keep you warm.
If you go out then you will want an outer or shell layer, to protect you from the elements. Otherwise, you may only need the two previous layers.
If it is very cold you may want a shawl to drape around your shoulders. This adds another layer of warmth. Wearing warm socks, knee socks, or even leggings will help to keep your legs and feet warm.
Eat Warm
All those winter comfort foods like soups, stews, and casseroles do much more than just fill you up. They help to fuel up your inner thermostat and warm you from the inside out. Tossing ingredients into a slow cooker (http://maryeaudet NULL.hubpages NULL.com/hub/What-You-Need-is-a-Slow-Cooker) in the morning means you will be treating yourself to a steaming meal in the evening.
Eat plenty of protein to keep the metabolism fired up and burning fuel.
Eating spicy foods can heat you up as well. Chili, foods with hot peppers in them, salsa; all of these things cause your body to run hotter than normal. Having a cup of coffee or tea will also serve to warm you up.
Cayenne, Ginger, & Cinnamon
Cayenne pepper (http://maryeaudet NULL.hubpages NULL.com/hub/Cayenne-Pepper) has the unique ability to heat you up whether taken internally or externally.
Taken in tincture or capsule form cayenne increases circulation to all of the parts of the body which in turn helps you to feel warmer. The powdered herb can be dusted in shoes or mitten (don’t run your eyes!) to warm up the extremities.
Cinnamon and ginger also increase circulation and so warm up the body. A cup of ginger tea, or adding cinnamon to your toast in the morning can help you stay warm all day.
Bed warmers
Back in the day the people used to warm sadirons, rocks, and even baked potatoes to put in the bed to warm it. While you might not have a sadiron handy the idea is stil a good one.
There is almost nothing worse than getting into a cold bed. Get that heat roaring before you get in bed with a hot water bottle or a rice bag that has been heated in the microwave. Just place the warmed item where your feet will go, under the blankets and allow warming the bed up for about ten minutes.
You can make your own rice bag very simply by folding an oblong of flannel in half and stitching up two sides. Three sides will be closed:
- the fold
- the stitches down one side
- the stitches down the other side.
Now fill the bag with rice, not so that it is bursting at the seams but so that it is about 1/2 to 1 inch thick when lying flat. Add some lavender, eucalyptus, orange peel, rosemary, or essential oil of choice if you like. Sew up the last side, hiding your stitches.
When you want to warm your bed or soothe aching muscles just microwave it for a few minutes. It will hold heat a very long time.
Use the principle of the layering in your bed, too. Use blankets that hold in your body heat, and use more than one layer.
Exercise
Get plenty of exercise to keep you blood moving and you metabolism fired up. Take a walk on a sunny afternoon, go sledding or skating, or whatever you enjoy.
As you spend more time outdoors your body will become acclimated to the cold and within a few days it will be better able to tolerate it.
Acclimate
It may take your body a week or so to get used to the colder temperatures but it will soon be used to them. Bodies are very flexible and they learn to work within the parameters that we give them. By following these suggestions and giving yourself some time you will find that you are quite comfortable at a lower temperature.
Keep Warm in Winter
It’s Tea Time — stay warm and healthy in the winter with a nice cup of tea
Antioxidants in Green and Black Tea
Tea is brimming with antioxidants, the disease-fighting compounds that help your body stave off illness.
Read the tea leaves, caffeine lovers. Tea is gaining ground over coffee. Even Starbucks is bucking up its tea menu. The health benefits of tea are one compelling reason: Green and black teas have 10 times the amount of antioxidants found in fruits and veggies, by one estimate.
Studies of humans and animals show that the antioxidants in black and green teas are highly beneficial to our health, says 82-year-old John Weisburger, PhD, senior researcher at the Institute for Cancer Prevention in Valhalla, N.Y.
“I’ve published more than 500 papers, including a hell of a lot on tea,” says Weisburger, who drinks 10 cups daily. “I was the first American researcher to show that tea modifies the metabolism to detoxify harmful chemicals.”
Green tea, black tea, oolong tea — they all come from the same tea plant, Camellia sinensis. The leaves are simply processed differently, explains Weisburger. Green tea leaves are not fermented; they are withered and steamed. Black tea and oolong tea leaves undergo a crushing and fermenting process.
All teas from the camellia tea plant are rich in polyphenols, which are a type of antioxidant. These wonder nutrients scavenge for cell-damaging free radicals in the body and detoxify them, says Weisburger. “Astounding” aptly describes tea’s antioxidant power, he tells WebMD. “Whether it’s green or black, tea has about eight to 10 times the polyphenols found in fruits and vegetables.”
Black and green both have different types of antioxidants than fruits and vegetables. Thearubigins, epicatechins, and catechins are among those listed in a USDA chart. All are considered flavonoids, a type of antioxidant. Brewed green and black teas have loads of those, the chart shows. (Herbal teas may also contain antioxidants but less is known about them, Weisburger says.)
“In my lab, we found that green and black tea had identical amounts of polyphenols,” he tells WebMD. “We found that both types of tea blocked DNA damage associated with tobacco and other toxic chemicals. In animal studies, tea-drinking rats have less cancer.”
Look at the world’s big tea drinkers, like Japan and China. “They have much less heart disease and don’t have certain cancers that we in the Western world suffer,” says Weisburger.
Green Tea, Black Tea: Packed With Antioxidants
“The scientific evidence about tea is evolving and I think it’s compelling,” Jeffrey Blumberg, PhD, of the Friedman School of Nutrition Science and Policy at Tufts University, tells WebMD.
Tea is a great example of the past decade’s research of antioxidants, he says. “There is a pretty consistent body of evidence suggesting there is a benefit to tea. Tea is a very rich source of a specific kind of antioxidant called flavonoids.”
The detoxifying effect of these antioxidants protects cells from free radicals, the damage that can lead to blood clot formation, atherosclerosis, and cancer, says Weisburger.
Green Tea, Black Tea: Packed With Antioxidants continued…
The bulk of research shows that regular tea drinkers, people who drink two cups or more a day, have less heart disease and stroke, lower total and LDL (often called “bad”) cholesterol, and that they recover from heart attacks faster.
Some laboratory tests also show that black and green tea may help boost metabolism to aid weight loss, block allergic response, slow the growth of tumors, protect bones, fight bad breath, improve skin, protect against Parkinson’s disease, and even delay the onset of diabetes.
In a study involving bladder cancer cells, green tea extract seemed to make the cancer cells behave oddly. They matured sooner, bound together tightly, and had a hard time multiplying. Another study found that men who drank oolong tea plus green tea extract lost more weight and total body fat, compared with men who drank plain oolong tea. Also, the green tea drinkers had lower LDL cholesterol.
Other small studies have found that the antioxidants from drinking tea can help prevent skin cancer. There’s also evidence that tea extracts applied to the skin (in a lotion) can block sun damage that leads to skin cancer.
All this research seems to suggest that if you want to do something good for yourself, drink tea. “It has no calories and lots of polyphenols. If you’re drinking tea, you’re not drinking soda — that’s a real benefit. Water doesn’t give you those polyphenols,” says Blumberg.
Weisburger recommends drinking six to 10 cups of black or green tea throughout the day, starting with breakfast. Switch to decaf tea midday, if you need to. “Flavonoids are unchanged by removal of caffeine,” he says.