Do a quick once-over
Your supermarket should be clean, and there shouldn’t be any torn or broken packages or loads of perishables in the aisles waiting to be put away.
Shop in order
Start with nonperishables, then pick up produce, dairy, frozen foods, meat and poultry, and prepared foods. The goal is to get in and out of the store as quickly as possible, so foods don’t have time to thaw or get too warm.
Check labels
Look for “Sell-by” and “Use by” dates. Past-prime products do make it onto shelves, so be aware; sometimes fresher stuff is in the back.
No bruising allowed
Skip produce that has punctured or bruised skin, or torn or partially thawed frozen-food packages; they’re an invitation for bacteria.
Beware the bag
The overwhelming majority of foodborne illnesses from leafy greens have been from packaged products. Buy produce in its unprocessed form, wash and dry thoroughly, and use within a few days.
Temperature matters
Produce should be displayed in open cases that are periodically misted. Milk and meat should be kept below 40 degrees F, and preferably at 35 degrees.
Saturday, June 27, 2009
Cancer patient benefits from yoga classes
A couple of years ago, a study at M.D. Anderson Cancer Center found women with breast cancer who did yoga had fewer health problems and experienced less depression and anxiety.
Put your skin on a vitamin-rich diet
Vitamin A-rich foods promote healthier skin and benefits for eyes and teeth. Vitamin A is also needed for repairing and maintaining healthy skin, including healing and constructing new skin tissue. It also protects against wrinkling.
Antioxidants, primarily vitamins E and C, can help to protect skin cells from the ravages of free radicals, a harmful byproduct of sunlight. Antioxidants are also important in the formation of a protein known as collagen, along with elastin, which helps strengthen and reduce skin aging.
B vitamins, including biotin, help to ensure healthy development of skin cells, and fight stress and aging. Vitamin B6 may also help to control acne, particularly for women who experience flare-ups before and during menstrual periods.
And then there are the essential fatty acids or "omegas," whose effectiveness against various inflammations is just beginning to be fully understood. For skin irritations, omega-6--found in evening primrose oil or borage seed oil--may be beneficial. These oils have been shown to reduce and sometimes eliminate inflammatory skin conditions such as eczema and dermatitis. As well, omega-6 oils in the diet can be fantastic moisturizers for people who suffer from dry and itchy skin, keeping cell walls supple.
Antioxidants, primarily vitamins E and C, can help to protect skin cells from the ravages of free radicals, a harmful byproduct of sunlight. Antioxidants are also important in the formation of a protein known as collagen, along with elastin, which helps strengthen and reduce skin aging.
B vitamins, including biotin, help to ensure healthy development of skin cells, and fight stress and aging. Vitamin B6 may also help to control acne, particularly for women who experience flare-ups before and during menstrual periods.
And then there are the essential fatty acids or "omegas," whose effectiveness against various inflammations is just beginning to be fully understood. For skin irritations, omega-6--found in evening primrose oil or borage seed oil--may be beneficial. These oils have been shown to reduce and sometimes eliminate inflammatory skin conditions such as eczema and dermatitis. As well, omega-6 oils in the diet can be fantastic moisturizers for people who suffer from dry and itchy skin, keeping cell walls supple.
6 'Guy Foods' that are good for you
Pasta
Pasta actually offers a variety of nutrients like calcium, potassium and fiber.
Steak
Lean meats are a great source of vitamins B6 and B12, selenium, zinc, potassium, and many other essential vitamins and nutrients, not to mention protein.
Potatoes
They’re packed with essential nutrients like vitamin C, fiber, protein and more potassium than a banana. Most of the nutrients that are found in potatoes are located in the skin.
Chili
Beans and legumes are an alternative to meats as a good source of protein and fiber, which are two nutrients that will fill you up without filling you out. As an added bonus, beans are rich in antioxidants and nutrients, which can lower your risk of cancer and heart disease.
Chocolate
Cocoa contains flavanols and antioxidants, which promote heart health by lowering blood pressure, decreasing insulin resistance, improving function in the cells lining the blood vessels and now, possibly by increasing HDL cholesterol.
According to Dutch researchers, men who consumed cocoa lowered their risk of dying from heart disease by 50 percent, compared to those who did not consume cocoa.
Alcohol
One study out of Harvard University suggested that moderate consumption of alcoholic beverages like beer, wine or liquor could actually lower a man’s risk of suffering a heart attack by 40 to 60 percent.
Pasta actually offers a variety of nutrients like calcium, potassium and fiber.
Steak
Lean meats are a great source of vitamins B6 and B12, selenium, zinc, potassium, and many other essential vitamins and nutrients, not to mention protein.
Potatoes
They’re packed with essential nutrients like vitamin C, fiber, protein and more potassium than a banana. Most of the nutrients that are found in potatoes are located in the skin.
Chili
Beans and legumes are an alternative to meats as a good source of protein and fiber, which are two nutrients that will fill you up without filling you out. As an added bonus, beans are rich in antioxidants and nutrients, which can lower your risk of cancer and heart disease.
Chocolate
Cocoa contains flavanols and antioxidants, which promote heart health by lowering blood pressure, decreasing insulin resistance, improving function in the cells lining the blood vessels and now, possibly by increasing HDL cholesterol.
According to Dutch researchers, men who consumed cocoa lowered their risk of dying from heart disease by 50 percent, compared to those who did not consume cocoa.
Alcohol
One study out of Harvard University suggested that moderate consumption of alcoholic beverages like beer, wine or liquor could actually lower a man’s risk of suffering a heart attack by 40 to 60 percent.
Heat stress: Symptoms and treatments
Major heat-related illnesses and their symptoms (information courtesy of the Occupational Safety & Health Administration.)
The most important points:
HEAT STROKE occurs when the body's system of temperature regulation fails and body temperature rises to critical levels.
HEAT EXHAUSTION. The signs and symptoms of heat exhaustion are headache, nausea, vertigo, weakness, thirst, and giddiness.
HEAT CRAMPS are usually caused by performing hard physical labor in a hot environment. These cramps have been attributed to an electrolyte imbalance caused by sweating.
HEAT COLLAPSE ("Fainting"). In heat collapse, the brain does not receive enough oxygen because blood pools in the extremities.
HEAT RASHES are the most common problem in hot work environments. Prickly heat is manifested as red papules and usually appears in areas where the clothing is restrictive.
HEAT FATIGUE. A factor that predisposes an individual to heat fatigue is lack of acclimatization.
The most important points:
- If outside, or performing any rigorous activity, a person should drink a glass of water every 15-20 minutes
- If experiencing headache, nausea, vertigo, weakness, thirst, and giddiness, STOP activity immediately, seek a cooler environment, and get some water
- Avoid tight-fitting clothing, air circulation is important in cooling
- Don't drink beverages containing caffeine or alcohol, they contribute to dehydration
HEAT STROKE occurs when the body's system of temperature regulation fails and body temperature rises to critical levels.
HEAT EXHAUSTION. The signs and symptoms of heat exhaustion are headache, nausea, vertigo, weakness, thirst, and giddiness.
HEAT CRAMPS are usually caused by performing hard physical labor in a hot environment. These cramps have been attributed to an electrolyte imbalance caused by sweating.
HEAT COLLAPSE ("Fainting"). In heat collapse, the brain does not receive enough oxygen because blood pools in the extremities.
HEAT RASHES are the most common problem in hot work environments. Prickly heat is manifested as red papules and usually appears in areas where the clothing is restrictive.
HEAT FATIGUE. A factor that predisposes an individual to heat fatigue is lack of acclimatization.
How to tell a good nutrition website from those that aren't useful
As a general rule, sites with the extensions: .gov, .edu and sometimes .org contain accurate, unbiased information. But legitimate commercial sites — usually with .com endings — can be more user-friendly.
The best sites for general health and nutrition offer multiple tools, such as calculators for calories, carbohydrates and body mass index; meal planning charts and comprehensive information on individual ingredients.
As with all research online, try to verify the source of the information. The most important thing is to look at the site's sponsor.
Some useful sites to consider
American Dietetic Association (eatright.org/cps/rde/xchg/ada/hs.xsl/index.html): Excellent source of general nutrition information. The site is somewhat heavy on fact sheets and tips from food manufacturers, but the information is good.
Nutrition Data (nutritiondata.com): This site is jammed with helpful calculators, including one that will do a nutritional analysis of your recipes.
Calorie King (calorieking.com): This extensive food database offers at-your-fingertips information on carbs, calories, fat, protein, fiber and other elements of common foods, and does so in realistic and customizable portions.
American Diabetes Association (diabetes.org/home.jsp): Though aimed at diabetics, the site contains great nutritional information for anyone who cooks.
The best sites for general health and nutrition offer multiple tools, such as calculators for calories, carbohydrates and body mass index; meal planning charts and comprehensive information on individual ingredients.
As with all research online, try to verify the source of the information. The most important thing is to look at the site's sponsor.
Some useful sites to consider
American Dietetic Association (eatright.org/cps/rde/xchg/ada/hs.xsl/index.html): Excellent source of general nutrition information. The site is somewhat heavy on fact sheets and tips from food manufacturers, but the information is good.
Nutrition Data (nutritiondata.com): This site is jammed with helpful calculators, including one that will do a nutritional analysis of your recipes.
Calorie King (calorieking.com): This extensive food database offers at-your-fingertips information on carbs, calories, fat, protein, fiber and other elements of common foods, and does so in realistic and customizable portions.
American Diabetes Association (diabetes.org/home.jsp): Though aimed at diabetics, the site contains great nutritional information for anyone who cooks.
Friday, June 26, 2009
9 Smart ways to keep your marriage healthy at any age
1. Watch your waistline
Wedded couples tend to have fatter waistlines, which can spell trouble in terms of sexual attraction and general health.
2. Have a financial plan
Money is the number-one reason couples fight, and relationships tend to suffer during poor economies. You should discuss and agree upon some hard financial ground rules, preferably before you tie the knot.
3. Figure out your family rules
You and your partner may have vastly different ideas about how a child should be cared for and what constitutes family together time. If one of you is working, should the other partner get up with the baby at night, or should you take turns? Is it important for you to sit down to dinner as a family every night? You need to figure out how you can live together happily while each maintaining your own sense of self.
4. Make sex a priority—but not a chore
While you should make sex a priority, you shouldn’t pencil it in on your planner. But it doesn’t matter whether you’re having sex five times a week or five times a year—as long as both of you are happy.
5. Be flexible
Couples are making some hard choices when it comes to both their careers and their checking accounts. Everyone has a role within the relationship and as long as there’s a greater good, it’s not a question about whether it’s his money or her money.
6. Stay active as you age
Try to find new ways to stay active as a couple, whether it’s hitting the tennis courts or hiking trails. Pick up a life sport that you can enjoy together for decades to come, like golf, tennis, or hiking.
7. Gab (a little) to your friend
While it’s tempting—and often prudent—to keep couple conversations behind closed doors, you may actually benefit from blabbing to a close friend.
8. Rediscover each other as a couple, sans kids
Forget empty nest syndrome—a 2008 study found that marital satisfaction actually improves once children leave home. Female participants reported spending equal amounts of time with their partners both while their children lived at home and after, but they noted that the quality of that together time was better once the kids were out of the picture.
9. Be a conscious caregiver
In the event of a serious illness, spouses who assume the role of caregiver often develop a sense of “caregiver burden” and may become ill themselves. So it’s vital that both spouses ask for help when they need it.
Wedded couples tend to have fatter waistlines, which can spell trouble in terms of sexual attraction and general health.
2. Have a financial plan
Money is the number-one reason couples fight, and relationships tend to suffer during poor economies. You should discuss and agree upon some hard financial ground rules, preferably before you tie the knot.
3. Figure out your family rules
You and your partner may have vastly different ideas about how a child should be cared for and what constitutes family together time. If one of you is working, should the other partner get up with the baby at night, or should you take turns? Is it important for you to sit down to dinner as a family every night? You need to figure out how you can live together happily while each maintaining your own sense of self.
4. Make sex a priority—but not a chore
While you should make sex a priority, you shouldn’t pencil it in on your planner. But it doesn’t matter whether you’re having sex five times a week or five times a year—as long as both of you are happy.
5. Be flexible
Couples are making some hard choices when it comes to both their careers and their checking accounts. Everyone has a role within the relationship and as long as there’s a greater good, it’s not a question about whether it’s his money or her money.
6. Stay active as you age
Try to find new ways to stay active as a couple, whether it’s hitting the tennis courts or hiking trails. Pick up a life sport that you can enjoy together for decades to come, like golf, tennis, or hiking.
7. Gab (a little) to your friend
While it’s tempting—and often prudent—to keep couple conversations behind closed doors, you may actually benefit from blabbing to a close friend.
8. Rediscover each other as a couple, sans kids
Forget empty nest syndrome—a 2008 study found that marital satisfaction actually improves once children leave home. Female participants reported spending equal amounts of time with their partners both while their children lived at home and after, but they noted that the quality of that together time was better once the kids were out of the picture.
9. Be a conscious caregiver
In the event of a serious illness, spouses who assume the role of caregiver often develop a sense of “caregiver burden” and may become ill themselves. So it’s vital that both spouses ask for help when they need it.
Green tea could delay prostate cancer: U.S. study
Active compounds in green tea may slow down the progression of prostate cancer, researchers reported on Friday.
Capsules made using green tea extracts called polyphenols lowered levels of proteins that tumors use to grow, the researchers found. Each took four Polyphenon E capsules a day -- equivalent to drinking 12 cups of green tea -- for about a month before they had their prostates removed.
Blood tests showed levels of three proteins associated with the growth and spread of prostate cancer fell. Few side effects were reported and liver function of the patients remained normal.
Capsules made using green tea extracts called polyphenols lowered levels of proteins that tumors use to grow, the researchers found. Each took four Polyphenon E capsules a day -- equivalent to drinking 12 cups of green tea -- for about a month before they had their prostates removed.
Blood tests showed levels of three proteins associated with the growth and spread of prostate cancer fell. Few side effects were reported and liver function of the patients remained normal.
Dancing increases exercise interest
Ballroom dancing is helping to improve behaviour and interest more children in exercise, research found.
An evaluation of a national dancing initiative backed by Strictly Come Dancing professionals Darren Bennett and Lilia Kopylova found that children's attitudes to exercise changed as a result of introducing dance to PE lessons.
The scheme, called Essentially Dance, aimed to improve children's health and fitness, build their confidence and improve their relationship skills.
An evaluation of a national dancing initiative backed by Strictly Come Dancing professionals Darren Bennett and Lilia Kopylova found that children's attitudes to exercise changed as a result of introducing dance to PE lessons.
The scheme, called Essentially Dance, aimed to improve children's health and fitness, build their confidence and improve their relationship skills.
Mediterranean diet may boost longevity
Past research already has linked the so-called Mediterranean diet with longevity. A new study finds that certain aspects of the diet may be more strongly linked to longevity.
Contributors, in order of importance, were: moderate alcohol consumption, low consumption of meat and meat products, high vegetable consumption, high fruit and nut consumption, high monounsaturated to saturated fat ratio, and high legume consumption.
Contributors, in order of importance, were: moderate alcohol consumption, low consumption of meat and meat products, high vegetable consumption, high fruit and nut consumption, high monounsaturated to saturated fat ratio, and high legume consumption.
Thursday, June 25, 2009
13 simple tips for seriously better sex
1. Take a lunchtime stroll
Research shows that the more fit you are, the more sex you’ll crave.
2. Book a rubdown
A pampering massage not only relieves stress... but the skin-on-skin contact stimulates the sex hormone oxytocin.
3. Read something hot
Erotic literature can quickly jump-start arousal.
4. Get really relaxed
Just a few meditation sessions can jack up your sex drive and speed arousal.
5. Pop a multi
Too tired to feel sexy? It may be a diet deficiency.
6. Break a sweat beforehand
Exercise primes your body to get in the mood.
7. Smell your way sexy
Cucumber, licorice, and baby powder have been shown to turn women on, increasing vaginal blood flow by 13%. Pumpkin pie and lavender increase blood flow by 11%.
8. Ask about those little blue pills
The same meds that put your partner in the mood may also give your sex drive a lift.
9. Check your medicine cabinet
Any antidepressants in there? They could be stealing your orgasm.
10. Patch it up
If your sex drive has cooled down — because of hormone abnormalities or surgery — a testosterone patch may help rekindle your fire.
11. Put a stop to distraction
It's not just those endless to-do lists that make your mind wander between the sheets. You're wired that way.
12. Keep it simple
You don’t need 3 hours of mind-blowing bliss for a satisfying sex session.
13. Just do it!
So what if you're not exploding with desire? Studies show that many women who report a lack of interest in sex respond just fine once they're in the midst.
Research shows that the more fit you are, the more sex you’ll crave.
2. Book a rubdown
A pampering massage not only relieves stress... but the skin-on-skin contact stimulates the sex hormone oxytocin.
3. Read something hot
Erotic literature can quickly jump-start arousal.
4. Get really relaxed
Just a few meditation sessions can jack up your sex drive and speed arousal.
5. Pop a multi
Too tired to feel sexy? It may be a diet deficiency.
6. Break a sweat beforehand
Exercise primes your body to get in the mood.
7. Smell your way sexy
Cucumber, licorice, and baby powder have been shown to turn women on, increasing vaginal blood flow by 13%. Pumpkin pie and lavender increase blood flow by 11%.
8. Ask about those little blue pills
The same meds that put your partner in the mood may also give your sex drive a lift.
9. Check your medicine cabinet
Any antidepressants in there? They could be stealing your orgasm.
10. Patch it up
If your sex drive has cooled down — because of hormone abnormalities or surgery — a testosterone patch may help rekindle your fire.
11. Put a stop to distraction
It's not just those endless to-do lists that make your mind wander between the sheets. You're wired that way.
12. Keep it simple
You don’t need 3 hours of mind-blowing bliss for a satisfying sex session.
13. Just do it!
So what if you're not exploding with desire? Studies show that many women who report a lack of interest in sex respond just fine once they're in the midst.
10 Sneaky things damaging your skin (slideshow)
Driving Without Sunscreen
The glass in car windows typically does not block UVA rays, which cause skin aging (UVB rays cause skin to tan or burn.) These rays can penetrate windows and cause damage to all skin types.
Sitting in the Shade Without Sunscreen
UV rays bounce off both sand and water, even if you're in the shade.
Wearing Old Sunscreen
Most sunscreens expire after one to three years.
Your Hairstyle
People forget to apply sunscreen on their neck and ears. Parting hair can also cause skin damage on the scalp. The best solution? Wear a hat.
Thinking Clothing Blocks the Sun
A typical white T-shirt offers you about a 7 to 8 SPF. To prevent skin damage, wear sunscreen under your clothes, or invest in clothing with Ultraviolet Protective Factor (UPF) protection that can provide up to 97.5% protection from the sun.
Thinking Your Sunscreen is Waterproof
There is a big difference between waterproof and water-resistant sunscreen. Both, however, should be reapplied after swimming. According to FDA specifications, a product is water-resistant if it maintains its SPF level after 40 minutes of activity in the water. It is considered waterproof if it maintains its SPF level after 80 minutes of water activity.
Medication
Antibiotics, including tetracycline, and some antihistamines increase the skin's sensitivity to sunlight.
A Base Tan
Some people use tanning beds to get a base tan before vacationing. A study published in the Journal of the American Academy of Dermatology, however, shows that exposure to UV rays during indoor tanning damages skin-cell DNA, harms the eyes and leads to aging. It's safer to swap the base tan for a sunscreen with a high SPF.
A Cloudy Day
UVA rays penetrate clouds more readily than UVB rays, putting those that head outdoors when the sun isn't strong at risk of skin aging and damage.
Not Applying Enough, Often Enough
At least wear a shot-glass full. Apply it all over, and rub it in well. Sunscreens only stay on for about two to 3 hours; reapplication is key to preventing skin damage.
The glass in car windows typically does not block UVA rays, which cause skin aging (UVB rays cause skin to tan or burn.) These rays can penetrate windows and cause damage to all skin types.
Sitting in the Shade Without Sunscreen
UV rays bounce off both sand and water, even if you're in the shade.
Wearing Old Sunscreen
Most sunscreens expire after one to three years.
Your Hairstyle
People forget to apply sunscreen on their neck and ears. Parting hair can also cause skin damage on the scalp. The best solution? Wear a hat.
Thinking Clothing Blocks the Sun
A typical white T-shirt offers you about a 7 to 8 SPF. To prevent skin damage, wear sunscreen under your clothes, or invest in clothing with Ultraviolet Protective Factor (UPF) protection that can provide up to 97.5% protection from the sun.
Thinking Your Sunscreen is Waterproof
There is a big difference between waterproof and water-resistant sunscreen. Both, however, should be reapplied after swimming. According to FDA specifications, a product is water-resistant if it maintains its SPF level after 40 minutes of activity in the water. It is considered waterproof if it maintains its SPF level after 80 minutes of water activity.
Medication
Antibiotics, including tetracycline, and some antihistamines increase the skin's sensitivity to sunlight.
A Base Tan
Some people use tanning beds to get a base tan before vacationing. A study published in the Journal of the American Academy of Dermatology, however, shows that exposure to UV rays during indoor tanning damages skin-cell DNA, harms the eyes and leads to aging. It's safer to swap the base tan for a sunscreen with a high SPF.
A Cloudy Day
UVA rays penetrate clouds more readily than UVB rays, putting those that head outdoors when the sun isn't strong at risk of skin aging and damage.
Not Applying Enough, Often Enough
At least wear a shot-glass full. Apply it all over, and rub it in well. Sunscreens only stay on for about two to 3 hours; reapplication is key to preventing skin damage.
Mystery cough? 8 possible culprits
Inhaling pollen, dust, pet dander can trigger allergic rhinitis and coughing. Short-term fume exposure can result in cough, phlegm, lung irritation. How to tell acute bronchitis from a more serious condition. Only a doctor can tell for sure what's behind endless hacking.
1. Asthma and allergies
Asthma is a chronic lung disease in which the airways in the lungs are prone to inflammation and swelling.
2. Chronic obstructive pulmonary disease
One condition that can cause a nagging cough is COPD, a lung condition that includes chronic bronchitis and emphysema.
3. Gastroesophageal reflux disease
GERD is an ailment of the stomach and esophagus that occurs when stomach acid backs up into the esophagus due to a weak valve.
4. Respiratory tract infection
Coughing is one of the most common symptoms of colds and flu and other respiratory tract infections. The other symptoms that accompany colds and flu, such as stuffy nose and a fever, are telltale signs that a viral infection is causing your cough.
5. Air pollution
Various pollutants and irritants in the air can cause a persistent cough.
6. Acute bronchitis
If you're on the verge of recovering from a cold and suddenly develop a hacking, mucus-y cough, you probably have acute bronchitis, a condition in which the passageways in your lungs become infected and inflamed.
7. ACE inhibitors
ACE inhibitors are a type of medication used to treat high blood pressure and heart failure. About 1 in 5 people who take the drugs develop a dry cough. In some people, the cough can persist for weeks after they stop taking the medication.
8. Pertussis
Also known as whooping cough, pertussis is a bacterial disease with symptoms that include a slight fever, a runny nose, and, most notably, a violent cough that can make breathing difficult.
1. Asthma and allergies
Asthma is a chronic lung disease in which the airways in the lungs are prone to inflammation and swelling.
2. Chronic obstructive pulmonary disease
One condition that can cause a nagging cough is COPD, a lung condition that includes chronic bronchitis and emphysema.
3. Gastroesophageal reflux disease
GERD is an ailment of the stomach and esophagus that occurs when stomach acid backs up into the esophagus due to a weak valve.
4. Respiratory tract infection
Coughing is one of the most common symptoms of colds and flu and other respiratory tract infections. The other symptoms that accompany colds and flu, such as stuffy nose and a fever, are telltale signs that a viral infection is causing your cough.
5. Air pollution
Various pollutants and irritants in the air can cause a persistent cough.
6. Acute bronchitis
If you're on the verge of recovering from a cold and suddenly develop a hacking, mucus-y cough, you probably have acute bronchitis, a condition in which the passageways in your lungs become infected and inflamed.
7. ACE inhibitors
ACE inhibitors are a type of medication used to treat high blood pressure and heart failure. About 1 in 5 people who take the drugs develop a dry cough. In some people, the cough can persist for weeks after they stop taking the medication.
8. Pertussis
Also known as whooping cough, pertussis is a bacterial disease with symptoms that include a slight fever, a runny nose, and, most notably, a violent cough that can make breathing difficult.
Personal trainer can help meet fitness goals
- Both the American College of Sports Medicine and the National Strength and Conditioning Association maintain free Web sites that list certified members by state.
- Ask your personal physician for a recommendation.
- Charges for a session can run from $25 to $100 per hour, so you need to be certain that you are getting your money's worth. Find out if you can have a few minutes for free.
- Learn more about the trainer's education, and do not confuse a college degree with a certification. Qualified trainers possess both.
- Ask about liability insurance and request proof of coverage. If your trainer is not insured, find another candidate.
- Pay attention to the trainer's interpersonal skills. Different people respond to different personality types. Find somebody who makes you comfortable.
Wednesday, June 24, 2009
Top 12 fruits and vegetables to buy organic
- Peaches: Ranked No. 1 on the list of produce most susceptible to pesticides–thanks to their soft skin.
- Apples
- Bell Peppers
- Celery
- Nectarines
- Strawberries
- Cherries
- Lettuce
- Grapes (Imported)
- Pears
- Spinach
- Potatoes
8 Fun calorie-burning activities for swimsuit season
1. Go Off-Road
A great way to escape the hectic city life and reduce stress is to hike in nature.
2. Ride Your Bicycle
Bicycling is a great cardiovascular workout and will strengthen legs, glutes and core.
3. Jog Around the Block
Even short bouts of jogging or running benefit your heart health, clear your head and calm your senses.
4. Jump Rope
Jumping rope is not only a great heart-pumping activity, but also increases body awareness.
5. Get Wet
Swimming laps offers a great full-body workout. The buoyancy of water reduces the “weight” of a person by about 90 percent, which means less stress on joints, bones and muscles.
6. Inline Skate
Inline skating around the neighborhood or even a pick-up game of hockey make for great family fun and a workout.
7. Just Dance
A 180-pound person dancing for an hour can burn over 750 calories, the equivalent of two slices of a pan crust cheese pizza.
8. Calm The Mind
For those wanting to calm the mind, rolling out a yoga mat may be the ideal stress-reliever during these tough economic times.
A great way to escape the hectic city life and reduce stress is to hike in nature.
2. Ride Your Bicycle
Bicycling is a great cardiovascular workout and will strengthen legs, glutes and core.
3. Jog Around the Block
Even short bouts of jogging or running benefit your heart health, clear your head and calm your senses.
4. Jump Rope
Jumping rope is not only a great heart-pumping activity, but also increases body awareness.
5. Get Wet
Swimming laps offers a great full-body workout. The buoyancy of water reduces the “weight” of a person by about 90 percent, which means less stress on joints, bones and muscles.
6. Inline Skate
Inline skating around the neighborhood or even a pick-up game of hockey make for great family fun and a workout.
7. Just Dance
A 180-pound person dancing for an hour can burn over 750 calories, the equivalent of two slices of a pan crust cheese pizza.
8. Calm The Mind
For those wanting to calm the mind, rolling out a yoga mat may be the ideal stress-reliever during these tough economic times.
8 steps to de-stress your diet
- Recognize that being stressed is normal. Talk about the stress with family and friends.
- Know that the economy is out of your hands. Focus on what you can control.
- Find healthier ways to soothe yourself. Some people go for a walk. Others work on a hobby.
- If you are at home because of a layoff, make sure you are not eating in front of the television or computer. Eat at the table at the times you are supposed to eat.
- Don’t make food your social outlet. Meet friends at a park or go see a movie.
- Substitute healthier food for the bad stuff. If you need to eat something crunchy, try carrot sticks.
- If you feel a craving coming on, practice deep breathing. Once you slow down your breathing, your blood pressure will drop and you will decrease production of stress hormones.
- Don’t deprive yourself. Sometimes the answer is a little bit of ice cream.
Have a purpose in life? You might live longer
If you have a purpose in life -- lofty or not -- you'll live longer, a new study shows.
It doesn't seem to matter much what the purpose is, or whether the purpose involves a goal that's ambitious or modest.
"We found that people who reported a greater level of purpose in life were substantially less likely to die over the follow-up period -- only about half as likely to die over the follow-up period -- as compared to people with a lower level of purpose," Boyle said. The follow-up period averaged nearly three years. Dr. Boyle is a neuropsychologist at the Rush Alzheimer's Disease Center and an assistant professor of behavioral sciences at Rush University Medical Center in Chicago.
It doesn't seem to matter much what the purpose is, or whether the purpose involves a goal that's ambitious or modest.
"We found that people who reported a greater level of purpose in life were substantially less likely to die over the follow-up period -- only about half as likely to die over the follow-up period -- as compared to people with a lower level of purpose," Boyle said. The follow-up period averaged nearly three years. Dr. Boyle is a neuropsychologist at the Rush Alzheimer's Disease Center and an assistant professor of behavioral sciences at Rush University Medical Center in Chicago.
Tuesday, June 23, 2009
25 Ideas to keep your kids busy this summer
If you're a stay-at-home parent or if you just want to take some time off to spend with the kids, try some of these activities:
1. Go to the local pool. None nearby? Put a kiddie pool in the yard or turn on the sprinkler and let them play.
2. Go to the beach. Let them feel the sand between their toes, build sand castles and cool off in the water.
3. Treat them to tennis, swimming or horseback-riding lessons.
4. Take a trip to the local zoo.
5. Visit a water or amusement park.
6. Go on a fishing trip.
7. Visit a county fair or carnival.
8. Go miniature golfing.
9. Have a picnic.
10. Teach them how to plant a garden.
11. Camp out in the backyard, make s'mores and sleep in a tent.
12. Teach them to fly a kite.
13. Visit a local park or playground.
14. Go to a baseball game.
What about when it's rainy or just too hot to play outside?
1. Keep cool and dry in a museum, aquarium or movie theater.
2. Give them board games and lots of coloring books and crayons.
3. Have them work on a fun craft.
4. Visit an indoor skating rink.
5. Take a trip to the library. Studies show that children involved in summer reading programs improve their vocabulary and reading scores.
6. Let them release energy on a mall-walking excursion.
Home alone
If you work outside the home, get your kids involved in safe, healthy activities while you're away.
1. Day camp. Day camps can help sharpen your child's skill in a favorite activity, such as soccer, cheerleading, basketball or performing arts.
2. Network with neighbors. Arrange for your kids to visit with friends whose parents stay home. Return the favor at night or on weekends.
3. Sports. Softball, tee-ball or other team sports can keep them busy on game days and practicing on off days.
4. Encourage them to volunteer. Hospitals, animal shelters, nursing homes, day camps, child care centers and other organizations offer volunteer programs for teens. Your teen can develop a sense of responsibility and may even find a career path.
1. Go to the local pool. None nearby? Put a kiddie pool in the yard or turn on the sprinkler and let them play.
2. Go to the beach. Let them feel the sand between their toes, build sand castles and cool off in the water.
3. Treat them to tennis, swimming or horseback-riding lessons.
4. Take a trip to the local zoo.
5. Visit a water or amusement park.
6. Go on a fishing trip.
7. Visit a county fair or carnival.
8. Go miniature golfing.
9. Have a picnic.
10. Teach them how to plant a garden.
11. Camp out in the backyard, make s'mores and sleep in a tent.
12. Teach them to fly a kite.
13. Visit a local park or playground.
14. Go to a baseball game.
What about when it's rainy or just too hot to play outside?
1. Keep cool and dry in a museum, aquarium or movie theater.
2. Give them board games and lots of coloring books and crayons.
3. Have them work on a fun craft.
4. Visit an indoor skating rink.
5. Take a trip to the library. Studies show that children involved in summer reading programs improve their vocabulary and reading scores.
6. Let them release energy on a mall-walking excursion.
Home alone
If you work outside the home, get your kids involved in safe, healthy activities while you're away.
1. Day camp. Day camps can help sharpen your child's skill in a favorite activity, such as soccer, cheerleading, basketball or performing arts.
2. Network with neighbors. Arrange for your kids to visit with friends whose parents stay home. Return the favor at night or on weekends.
3. Sports. Softball, tee-ball or other team sports can keep them busy on game days and practicing on off days.
4. Encourage them to volunteer. Hospitals, animal shelters, nursing homes, day camps, child care centers and other organizations offer volunteer programs for teens. Your teen can develop a sense of responsibility and may even find a career path.
Be fabulously fit in your 50s
A good rule of thumb, they say, is 30 minutes of moderate activity on most days of the week, with workouts divided into three areas: aerobics, strength training and flexibility.
Women lose muscle strength and endurance more quickly once they hit menopause. Muscles and tendons tighten as they age. "You have to work out smarter, not harder."
Here are sample exercises for major muscle groups. Start slowly and work up to three repetitions of 6-12 each.
- Quads: Sit in a chair and hold hand weight on thigh midway between knee and hip. Lift leg up and down.
- Hamstrings: Tie ends of a fitness band around both ankles. Stand, holding the back of a chair, and lift leg to a 90-degree angle, then lower it.
- Biceps: Stand holding weights at your side, wrists facing forward. Bend elbows up toward shoulders and back down.
- Triceps: Hold weights with elbows back, knees slightly bent, seat tucked under. Extend arms back until nearly straight.
- Glutes: Stand in front of a chair. Sit down and get back up for easy squats. Cross arms over chest to maximize workout.
- Pectorals: Start with modified, bent-knee push-ups or standing push-ups against a wall and work up to standard push-ups.
- Core: Lie on your back with hands under hips, legs up at 90 degree angle. Engage abs and lower legs to 45 degrees. May modify with bent knees.
Women lose muscle strength and endurance more quickly once they hit menopause. Muscles and tendons tighten as they age. "You have to work out smarter, not harder."
Here are sample exercises for major muscle groups. Start slowly and work up to three repetitions of 6-12 each.
- Quads: Sit in a chair and hold hand weight on thigh midway between knee and hip. Lift leg up and down.
- Hamstrings: Tie ends of a fitness band around both ankles. Stand, holding the back of a chair, and lift leg to a 90-degree angle, then lower it.
- Biceps: Stand holding weights at your side, wrists facing forward. Bend elbows up toward shoulders and back down.
- Triceps: Hold weights with elbows back, knees slightly bent, seat tucked under. Extend arms back until nearly straight.
- Glutes: Stand in front of a chair. Sit down and get back up for easy squats. Cross arms over chest to maximize workout.
- Pectorals: Start with modified, bent-knee push-ups or standing push-ups against a wall and work up to standard push-ups.
- Core: Lie on your back with hands under hips, legs up at 90 degree angle. Engage abs and lower legs to 45 degrees. May modify with bent knees.
Easy to use tips for eco-friendly exercise habits
1. Donate your used fitness shoes.
Try Soles4Souls (soles4souls.com), which made donations to victims of Hurricane Katrina in 2005 and the Asian tsunami in 2004. Nike also accepts shoes and recycles them into sports courts around the world (letmeplay.com/reuseashoe).
2. When participating in a race, walk or other event, carry your own water or sports drink in a reusable plastic bottle (if you don't mind the extra weight).
3. Leave your car in the driveway and ride your bike to the gym (especially on weekends, when you have more time).
4. Carpool to races.
5. Wear eco-friendly training clothing.
6. Sign an "eco-pledge" created especially for athletes, at AFitPlanet.com/pledge.
7. Designate a cleanup day for your running, cycling, inline skating or fitness club, where you agree to pick up the garbage along your usual route.
Try Soles4Souls (soles4souls.com), which made donations to victims of Hurricane Katrina in 2005 and the Asian tsunami in 2004. Nike also accepts shoes and recycles them into sports courts around the world (letmeplay.com/reuseashoe).
2. When participating in a race, walk or other event, carry your own water or sports drink in a reusable plastic bottle (if you don't mind the extra weight).
3. Leave your car in the driveway and ride your bike to the gym (especially on weekends, when you have more time).
4. Carpool to races.
5. Wear eco-friendly training clothing.
6. Sign an "eco-pledge" created especially for athletes, at AFitPlanet.com/pledge.
7. Designate a cleanup day for your running, cycling, inline skating or fitness club, where you agree to pick up the garbage along your usual route.
Massage can help achieve wellness
Massage promotes blood flow, which makes the therapy popular among athletes for the relief of muscle soreness, rehabilitation and healing of sports injuries. Massage stimulates the lymphatic system (the body's waste management system), helps blood vessels dilate (which slows breathing and heart rate), and improves sleep.
Stress is toxic to the body and can be the root cause for expensive ailments such as hypertension and anxiety disorder. Allowing the body to relax, even if just for an hour, can make the difference between constant anxiety and pain and improved overall wellness.
Stress is toxic to the body and can be the root cause for expensive ailments such as hypertension and anxiety disorder. Allowing the body to relax, even if just for an hour, can make the difference between constant anxiety and pain and improved overall wellness.
Monday, June 22, 2009
Exercise now, stave off diabetes later
Skip exercise now, pay later -- that's the warning from a study that found that younger people who didn't exercise were more likely to develop diabetes in 20 years than those who stayed fit.
Researchers found body mass index was the strongest predictor of developing diabetes. Researchers also found that the less fit people were, the higher the incidence of diabetes.
Researchers found body mass index was the strongest predictor of developing diabetes. Researchers also found that the less fit people were, the higher the incidence of diabetes.
Meditation made easy
According to the National Center for Complementary and Alternative Medicine, a division of the National Institutes of Health, most types of meditation have four elements in common:
• Don't eat too heavily or too lightly before meditating.
• Do a few simple stretching exercises to make the body comfortable.
• Sit in a comfortable position in a quiet place.
• Relax the body by doing a few deep breathing exercises. Feel yourself relaxing.
• Tweak the body to make sure you're comfortable and can sit still.
• Think of a calming word or phrase. If your thoughts keep moving, pull your mind back to the phrase.
- A quiet location. Meditation is usually practiced in a quiet place with as few distractions as possible.
- A specific, comfortable posture. Depending on the type being practiced, meditation can be done while sitting, lying down, standing, walking, or in other positions.
- A focus of attention. Focusing one's attention is usually a part of meditation.
- An open attitude. Having an open attitude during meditation means letting distractions come and go naturally without judging them.
• Don't eat too heavily or too lightly before meditating.
• Do a few simple stretching exercises to make the body comfortable.
• Sit in a comfortable position in a quiet place.
• Relax the body by doing a few deep breathing exercises. Feel yourself relaxing.
• Tweak the body to make sure you're comfortable and can sit still.
• Think of a calming word or phrase. If your thoughts keep moving, pull your mind back to the phrase.
Grow-it-yourself nutrition
Home-grown herbs and vegetables are particularly nutrient-packed because you can pick them at the peak of ripeness.
VEGETABLE
Broccoli
Get two harvests a year out of this cold-tolerant cole crop by planting transplants in early April and again in mid-August for a fall harvest. Broccoli is loaded with anti-oxidants and vitamin C
Peppers
Seldom bothered by pests, peppers are most nutritious when left to ripen red, orange or yellow instead of picked green. Well worth growing your own if you've ever priced a red pepper. Plant mid-May to mid-June and harvest late summer into fall.
Kale
This leafy nutrient powerhouse is best planted from seed in late summer for harvest in fall. Frost doesn't faze it, and it may even survive winter. Loaded with vitamins A and C as well as numerous trace minerals, kale can be used much like spinach.
Carrots
One pack of seeds will give you hundreds of these "vitamin A sticks." Plant directly in the ground in April and again in late summer. Carrots keep well in the ground into winter.
Leaf lettuce
Red-leafed versions are particularly nutritious. Plant seeds every two weeks throughout the season (starting in early April) to keep a steady supply coming for next to no cost
HERBS
Parsley
What a waste that this frilly-leafed green is thought of as merely a plate garnish. Parsley is highly nutritious -- more concentrated in beta carotene than carrots and more vitamin C per weight than oranges. Plant in April and snip all season. It may even survive some winters.
Chives
This onion relative comes back year after year and can be snipped throughout the growing season. Chives are high in iron, B vitamins and trace minerals.
Basil
Plant basil seeds or plants mid-May through June and snip leaves as you need them. It's a natural with fresh tomatoes in late summer, and it's a great source of vitamin K.
Oregano
This low creeper with the pink flowers is versatile, tough and comes back year after year. It can be snipped as needed anytime and is a good source of a range of vitamins and minerals.
Dill
Plant seeds right in the ground May through June, and use both the leaves and seeds all season. Let some of the seeds drop at year's end, and you'll get free new plants every spring. Good source of many minerals.
VEGETABLE
Broccoli
Get two harvests a year out of this cold-tolerant cole crop by planting transplants in early April and again in mid-August for a fall harvest. Broccoli is loaded with anti-oxidants and vitamin C
Peppers
Seldom bothered by pests, peppers are most nutritious when left to ripen red, orange or yellow instead of picked green. Well worth growing your own if you've ever priced a red pepper. Plant mid-May to mid-June and harvest late summer into fall.
Kale
This leafy nutrient powerhouse is best planted from seed in late summer for harvest in fall. Frost doesn't faze it, and it may even survive winter. Loaded with vitamins A and C as well as numerous trace minerals, kale can be used much like spinach.
Carrots
One pack of seeds will give you hundreds of these "vitamin A sticks." Plant directly in the ground in April and again in late summer. Carrots keep well in the ground into winter.
Leaf lettuce
Red-leafed versions are particularly nutritious. Plant seeds every two weeks throughout the season (starting in early April) to keep a steady supply coming for next to no cost
HERBS
Parsley
What a waste that this frilly-leafed green is thought of as merely a plate garnish. Parsley is highly nutritious -- more concentrated in beta carotene than carrots and more vitamin C per weight than oranges. Plant in April and snip all season. It may even survive some winters.
Chives
This onion relative comes back year after year and can be snipped throughout the growing season. Chives are high in iron, B vitamins and trace minerals.
Basil
Plant basil seeds or plants mid-May through June and snip leaves as you need them. It's a natural with fresh tomatoes in late summer, and it's a great source of vitamin K.
Oregano
This low creeper with the pink flowers is versatile, tough and comes back year after year. It can be snipped as needed anytime and is a good source of a range of vitamins and minerals.
Dill
Plant seeds right in the ground May through June, and use both the leaves and seeds all season. Let some of the seeds drop at year's end, and you'll get free new plants every spring. Good source of many minerals.
Yoga for back pain
If you have a back problem, it's best to get an okay from your doctor before trying yoga. Back pain is often the result of a biomechanical imbalance in spinal structures.
Types of Yoga Suitable for Back Pain Sufferers:
There are a variety of styles of yoga out there, ranging from gentle to vigorous. Also, some styles emphasize spirituality and emotions, while others, most notably hatha yoga, focus more on the physical postures. For persons with back pain, a hatha yoga style is a good place to start, particularly rest and restoration classes. Styles such as Kundalini, Ashtanga and Bikram are specialized and challenging -- not a good choice for back pain sufferers. A rule of thumb is gentle is better.
Types of Yoga Suitable for Back Pain Sufferers:
There are a variety of styles of yoga out there, ranging from gentle to vigorous. Also, some styles emphasize spirituality and emotions, while others, most notably hatha yoga, focus more on the physical postures. For persons with back pain, a hatha yoga style is a good place to start, particularly rest and restoration classes. Styles such as Kundalini, Ashtanga and Bikram are specialized and challenging -- not a good choice for back pain sufferers. A rule of thumb is gentle is better.
Examples of conditions particularly suitable for yoga include (but are not limited to):
With modifications and a gentle, prudent approach, beginner yoga can benefit those with other conditions as well, for example (but not limited to): Yoga for back pain can be quite a winner, but you must respect the limits placed on you by your pain. This necessarily involves listening to the body, a skill you will undoubtedly cultivate as a student of this ancient system.Sunday, June 21, 2009
Supercharge your health with strawberries
With just 50 calories and 3 grams of fiber in a whole cup, strawberries help your heart by shaving down levels of C-reactive protein, an indicator of heart-hampering inflammation. And their vitamin C will boost your oatmeal’s heart-helping powers.
Strawberries — like most other berries — are high in flavonoids, plant compounds that help shield cells from molecular damage, reducing the risk of needless brain aging.
Strawberries — like most other berries — are high in flavonoids, plant compounds that help shield cells from molecular damage, reducing the risk of needless brain aging.
Meditation seen promising as ADHD therapy
The practice of transcendental meditation may help children with attention-deficit hyperactivity disorder manage their symptoms, research suggests.
In a pilot study, researchers found that lessons in transcendental meditation, or TM, appeared to calm the anxiety of children with ADHD, and improve their behavior and ability to think and concentrate.
TM is considered to be one of the simplest meditation techniques. Practitioners sit comfortably for 10 to 15 minutes with their eyes closed, silently repeating a mantra -- a sound, word or phrase -- to calm the mind and body. Some researchers believe that meditation affects the nervous system in a way that can alter a range of bodily functions, including breathing, blood vessel dilation and stress-hormone regulation.
In a pilot study, researchers found that lessons in transcendental meditation, or TM, appeared to calm the anxiety of children with ADHD, and improve their behavior and ability to think and concentrate.
TM is considered to be one of the simplest meditation techniques. Practitioners sit comfortably for 10 to 15 minutes with their eyes closed, silently repeating a mantra -- a sound, word or phrase -- to calm the mind and body. Some researchers believe that meditation affects the nervous system in a way that can alter a range of bodily functions, including breathing, blood vessel dilation and stress-hormone regulation.
10 best reasons seniors need to practice yoga
1.Strengthen muscles and bones: Yoga especially builds muscle strength and bone mass. The vital weight-bearing postures of yoga stimulate the bones to retain calcium. In yoga, both the upper and lower body receive the benefits of bearing weight, unlike walking or running.
2.Improved heart and respiratory health: Chi Gung and the soft martial arts have been shown in studies to improve circulation, heart health, and respiratory function. Yoga breathing exercises are very powerful tools to increase respiratory function, breath capacity and physical energy. Both increase vitality and sense of well-being.
3.Increased flexibility: Yoga and Chi Gung both increase overall flexibility, contributing to improved everyday functioning and mobility and protection from falls.
4.Better posture: Good posture calls upon our new strength and flexibility to keep our spine healthy and strong. Healthy body posture supports digestive and respiratory functions as well. Poor posture in combination with osteoporosis leads to stress fractures.
5.Improved balance: Balance gives older adults the confidence to move freely and to engage in physical activities.
6.Increased energy: Yoga and Chi Gung are, in essence, ancient renewal and balancing systems for our vital energy. More than the sum of their parts, these practices gently revitalize the body.
7.Intellectual stimulation: Learning a mind-body exercise is like learning a new language with its own vocabulary and rules. It takes focused attention. It is a practice, a journey of exploration. Yoga and the soft martial arts also invite us to explore a way of thinking that may be very unfamiliar to us.
8.Emotional support: The philosophies infusing yoga and Chi Gung encourage us to be mindful of the present moment, to be aware and grateful of all around us, and to let go of our attachments of how we think things should be.
9.Connecting with the big picture: A mindfulness practice is a direct way to practice connecting with a truth larger than ourselves. Practicing becoming quiet and receptive allows our inner wisdom to be heard.
10.Inner Exploration: Central to the spiritual dimensions of the older adult is the desire to explore the inner self.
Tips for staying in shape while you're away from home
•Before boarding your plane, drink two 8-ounce glasses of water. Keep drinking water on the plane to avoid dehydration.
•Plan to arrive at your destination during the day so that when you get there you can take advantage of remaining daylight to do something active outside.
•Set a goal of exercising at least every third day to keep your energy level up, performing at least a third of your typical aerobic routine. Complete your strength training routine at least once a week.
•To help yourself pick healthier meals when eating out, decide on what you want before you even look at the menu, such as steamed veggies or fish.
•Plan to arrive at your destination during the day so that when you get there you can take advantage of remaining daylight to do something active outside.
•Set a goal of exercising at least every third day to keep your energy level up, performing at least a third of your typical aerobic routine. Complete your strength training routine at least once a week.
•To help yourself pick healthier meals when eating out, decide on what you want before you even look at the menu, such as steamed veggies or fish.
Fortified foods: How healthy are they?
"Nutritionally enhanced foods are essentially just a different way of getting some of the benefits of a vitamin supplement. Studies show both do the job," says Sheldon Hendler, M.D., Ph.D, co-author of "The Physician's Desk Reference for Nutritional Supplements."
But enhanced foods aren't always as impressive as the label may suggest --especially when compared to whole foods. "Processing destroys nutrients, and the more processing there is, the more destruction you get," says Marion Nestle, author and professor of nutrition, food studies and public health at New York University. "Fortification adds back some nutrients, so overall you're better off with a processed fortified food than a processed unfortified one. But a whole food is always going to be superior."
But enhanced foods aren't always as impressive as the label may suggest --especially when compared to whole foods. "Processing destroys nutrients, and the more processing there is, the more destruction you get," says Marion Nestle, author and professor of nutrition, food studies and public health at New York University. "Fortification adds back some nutrients, so overall you're better off with a processed fortified food than a processed unfortified one. But a whole food is always going to be superior."
Gentle yoga may speed recovery after surgery
Starting yoga right after surgery, if you have not done yoga before, would be a terrible idea. Yoga students learn to listen to their bodies and know when to stop. If you were to jump into postoperative yoga without experience, you could hurt yourself.
Even if you are familiar with yoga, whether or not it could be beneficial in postoperative recovery for you is a matter for you discuss with your doctor.
In general, deep breathing and leg movement are the keystones to recovery, with gradual increases from day to day.
Deep breathing is the core of yoga. If you practice yoga, you know how to breathe deeply. Most yoga postures have something to do with exercising the legs. A knowledgeable patient could pick the postures that don’t disrupt the site of the surgery.
Even if you are familiar with yoga, whether or not it could be beneficial in postoperative recovery for you is a matter for you discuss with your doctor.
In general, deep breathing and leg movement are the keystones to recovery, with gradual increases from day to day.
Deep breathing is the core of yoga. If you practice yoga, you know how to breathe deeply. Most yoga postures have something to do with exercising the legs. A knowledgeable patient could pick the postures that don’t disrupt the site of the surgery.
What to eat while pregnant
Salmon is something pregnant women should eat. It's the best source of DHA, an essential omega 3 fatty acid that helps grow baby's brain and nervous system. Cap weekly intake at 12 ounces cooked.
Asparagus is high in folate. Only beef liver and fortified cereal contain more. These spears help prevent birth defects including spina bifida.
Eggs are your reserve of choline, a B vitamin that boosts fetal brain and memory development. Choline gets wiped out during pregnancy so you need to make sure you're getting enough. And prepare the whole egg, not just the white, because choline lives in the yolk.
Yogurt is a great source of zinc, a mineral essential for tissue growth and repair. Zinc helps create the bricks of baby's genetic roadmap, namely DNA. And yogurt is also rich in calcium which helps grow baby's bones and keeps your bones strong.
Cottage cheese is loaded with protein, which is a building block for your baby's growth and it repairs your cells as your body changes. During your pregnancy your protein needs to increase from 46 to 71 grams daily. Cottage cheese is an excellent, quick source of protein, 15 grams in half a cup, and it offers bonus calcium.
Oranges are an ideal source of vitamin C, which increases immunity. If you catch a cold or flu while pregnant, you're five times more likely to develop a serious complication like pneumonia or bronchitis.
Garlic cuts your risk of preeclampsia. About a quarter of women with high blood pressure develop preeclampsia.
Almonds are nutritional gems that are loaded with magnesium, fiber, vitamin E and a good amount of protein. Recent research shows that children of moms who include nuts in their diet during pregnancy had a lower risk of developing asthma and allergies.
Black beans are rich in potassium, which controls your blood pressure, and are bursting with fiber, helping to prevent constipation, which is often caused by the iron in prenatal vitamins.
Asparagus is high in folate. Only beef liver and fortified cereal contain more. These spears help prevent birth defects including spina bifida.
Eggs are your reserve of choline, a B vitamin that boosts fetal brain and memory development. Choline gets wiped out during pregnancy so you need to make sure you're getting enough. And prepare the whole egg, not just the white, because choline lives in the yolk.
Yogurt is a great source of zinc, a mineral essential for tissue growth and repair. Zinc helps create the bricks of baby's genetic roadmap, namely DNA. And yogurt is also rich in calcium which helps grow baby's bones and keeps your bones strong.
Cottage cheese is loaded with protein, which is a building block for your baby's growth and it repairs your cells as your body changes. During your pregnancy your protein needs to increase from 46 to 71 grams daily. Cottage cheese is an excellent, quick source of protein, 15 grams in half a cup, and it offers bonus calcium.
Oranges are an ideal source of vitamin C, which increases immunity. If you catch a cold or flu while pregnant, you're five times more likely to develop a serious complication like pneumonia or bronchitis.
Garlic cuts your risk of preeclampsia. About a quarter of women with high blood pressure develop preeclampsia.
Almonds are nutritional gems that are loaded with magnesium, fiber, vitamin E and a good amount of protein. Recent research shows that children of moms who include nuts in their diet during pregnancy had a lower risk of developing asthma and allergies.
Black beans are rich in potassium, which controls your blood pressure, and are bursting with fiber, helping to prevent constipation, which is often caused by the iron in prenatal vitamins.
Pilates and back pain
Pilates is excellent for the prevention of back pain and injury.
Pre-Pilates is preparation work that teaches the basics of the Pilates method. It is generally a safe and effective way to use Pilates for chronic back pain.
Pilates is also effective after the initial phases of an injury have passed, to help heal, stretch and strengthen.
Pre-Pilates is preparation work that teaches the basics of the Pilates method. It is generally a safe and effective way to use Pilates for chronic back pain.
Pilates is also effective after the initial phases of an injury have passed, to help heal, stretch and strengthen.
Below are a few resources that may help you find the best Pilates experience for your back and neck:
Busting a few fitness myths
Fat burn buttons aren't real. This is a no-brainer. On the console of your cardio equipment, there are several options and "fat burn" is one of them. Do you really think if you press the button you're automatically going to burn fat, guaranteed?
Brown rice isn't always the answer. I love when people tell me how great they eat and finish off with, "... and for dinner we had (blank) and brown rice!" While brown rice is "really good for you" it's still rich in complex carbohydrates and long-lasting energy; not exactly something you need before a night of sleep, right? Try eating your complex carbohydrates at breakfast or lunch and eat some green vegetables with your (blank) instead.
More is not necessarily better. More money may be better (to some) but more exercise isn't. Sure, put in your time; exercise your heart five or six times a week and your muscles three times if you can, but don't stress about exercising your day away. Remember that the time away from exercise is where you recover and eat right, and that's where the money's at.
Brown rice isn't always the answer. I love when people tell me how great they eat and finish off with, "... and for dinner we had (blank) and brown rice!" While brown rice is "really good for you" it's still rich in complex carbohydrates and long-lasting energy; not exactly something you need before a night of sleep, right? Try eating your complex carbohydrates at breakfast or lunch and eat some green vegetables with your (blank) instead.
More is not necessarily better. More money may be better (to some) but more exercise isn't. Sure, put in your time; exercise your heart five or six times a week and your muscles three times if you can, but don't stress about exercising your day away. Remember that the time away from exercise is where you recover and eat right, and that's where the money's at.
There's a new way to stretch
Stretching can generally be broken down into two categories: static and dynamic.
Static stretches are the type that people are more familiar with. They involve bringing the body part to its end range and holding that position statically, as the name implies, for approximately 20 to 30 seconds. An example of this may be placing an extended leg onto a chair and leaning forward to stretch your hamstrings. The static stretch has traditionally been the all-purpose stretch used to recover and prevent injuries.
Dynamic stretching is the newest form of stretching which is, in most cases, the complete opposite of static stretching. Instead of isolating one muscle or muscle group, several muscle groups are often involved. For example, while walking, one knee gets pulled toward your chest continuously followed by bringing that same leg forward and stepping into a lunge position. This would be followed by performing the same sequence of movements on the opposite leg. This continuous motion would dynamically stretch several hip and knee muscles at once.
Both of these stretches may be useful, but for different purposes. In order to decide which type of stretch you should perform you should ask yourself what you are trying to achieve by stretching.
If the stretch is for a specific athletic activity, whether it is for a professional soccer player or a recreational golfer, it would be advised to perform both static and dynamic stretches. It is now recommended that dynamic stretching be done as part of your warm-up routine to prepare the body for the upcoming activity in a sport-specific manner, and static stretching be performed as part of a cool-down with a goal of gaining muscle length and to prevent significant muscle soreness.
If the goal of stretching is to gain muscle flexibility for general fitness without a sport-specific purpose, then static stretching would be an appropriate choice.
Static stretches are the type that people are more familiar with. They involve bringing the body part to its end range and holding that position statically, as the name implies, for approximately 20 to 30 seconds. An example of this may be placing an extended leg onto a chair and leaning forward to stretch your hamstrings. The static stretch has traditionally been the all-purpose stretch used to recover and prevent injuries.
Dynamic stretching is the newest form of stretching which is, in most cases, the complete opposite of static stretching. Instead of isolating one muscle or muscle group, several muscle groups are often involved. For example, while walking, one knee gets pulled toward your chest continuously followed by bringing that same leg forward and stepping into a lunge position. This would be followed by performing the same sequence of movements on the opposite leg. This continuous motion would dynamically stretch several hip and knee muscles at once.
Both of these stretches may be useful, but for different purposes. In order to decide which type of stretch you should perform you should ask yourself what you are trying to achieve by stretching.
If the stretch is for a specific athletic activity, whether it is for a professional soccer player or a recreational golfer, it would be advised to perform both static and dynamic stretches. It is now recommended that dynamic stretching be done as part of your warm-up routine to prepare the body for the upcoming activity in a sport-specific manner, and static stretching be performed as part of a cool-down with a goal of gaining muscle length and to prevent significant muscle soreness.
If the goal of stretching is to gain muscle flexibility for general fitness without a sport-specific purpose, then static stretching would be an appropriate choice.
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