Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: April 1, 2009
The Balinese Spa Experience
What can $25 get you these days? Perhaps, a nice meal, a new shirt, gas in the tank of your car? Well, in Bali, Indonesia $25 can go a long way. I recently took a week long vacation in Bali- a vacation from living on the Gold Coast of Australia; flying 6 hours from one beautiful place to another. When’s the next time I can catch a reasonably priced flight to Indonesia?
Bali is extremely unique and mystical even, it’s an island based on the concept of karma. As my Balinese friend, Dewa told me, life for the Balinese is “all about balance.” The Balinese treat others and themselves with respect. This means they respect their body and try to live a healthy happy life. It’s no surprise that spa treatments are abundant in Bali.
Bali thrives on tourism, many of the resorts have in house spa centers to accommodate guests on holiday, but even walking down the street the women from the market areas offer cheap spa services such as massage, manicures, pedicures, reflexology, and aromatherapy.
The first spa package (yes, I indulged and had 2. I would have done more if I had the chance) I chose was $250.000 rupiah (IDR), which turns out to be about $23 USD. It included a foot bath and foot massage, aromatherapy massage, chocolate body wrap, and flower bath. My second spa experience included a full body massage and facial; costing only 130.000 IDR (approximately $12 USD). A myriad of health benefits accompany each component of the spa experience.
Foot Bath and Massage
A foot bath and massage helps to relieve stress and invigorate the often ignored overworked muscles, tendons, and ligaments of the feet and lower legs. Just placing your feet in a small tub of warm water promotes calming and relaxation. The use of aromatherapy oils such as peppermint helps re-energize the feet, and stimulate the senses.
To make your own foot bath at home fill a small tub with warm water, choose the oil of your choice, add about 5 drops. Adding a tablespoon of apple cider vinegar helps disperse the oil and also aids in detoxification. Soak for about 10-15 minutes. While you’re soaking your tired feet try to get your loved one to perform the massage!
Aromatherapy Massage
Aromatherapy is defined as the “use of volatile plant oils including essential oils for psychological and physical well being. During an aromatherapy massage a therapist mixes oils, and rubs the oils into the skin to promote well-being.
An aromatherapy massage is extremely beneficial not only because of the benefits of massage like increased circulation to promote healing, the release of toxins, stress relief, and reduced muscle tension, but also because the oils promote mental clarity, balance our moods, and assist in the regulation of hormones.
When the oils are inhaled or enter the bloodstream through the skin they affect the limbic system, which controls emotions and the formation of memories. Therefore, the oils can affect your mental state. Oils, such as lavender, chamomile, or geranium aid in relaxation and stress relief. Grapefruit and ginger promote mental clarity and positivity, while peppermint and rosemary are energizing.
Facial
Sun damage, pollution, stress, and the natural aging process can all affect the appearance of your skin, especially on your face. If you want to keep your healthy glow, and look younger than your years then a regular facial may be just what you need.
Facials are often performed by an esthetician. The spa facial usually begins with a consultation regarding your skin type, needs, and daily care. A facial helps exfoliate the skin, clearing away dead skin cells that can clog pores restoring a healthy glow. Facials that include lymphatic drainage can promote a healthy immune system as well by releasing built up toxins and wastes stored in the lymph nodes around the face and neck.
Body Wraps
There are various types of body wraps. In Bali, I chose the chocolate body wrap mainly because I love chocolate and it sounded much more appealing than a volcano mud wrap.
After my massage, my entire body was painted with a smooth paste that consisted of chocolate, milk, and honey. Most spas use a clay-like mineral based substance with cocoa extract. The language barrier between my Balinese masseuse and myself prohibited me from getting a ton of details. Then I was snuggly wrapped in a thermal blanket for approximately 20 minutes. I must admit I smelled delicious!
Body wraps are known to smooth, firm, and tone skin. Reports claim that body wraps can reduce cellulite, fat, and promote weight loss. Chocolate body wraps are as beneficial to your well-being as they are delicious. The caffeine and polyphenols (antioxidant) from the chocolate is absorbed through the skin and helps fight free radicals. The magnesium, potassium, and calcium help soothe skin and cause a calming effect within the body and mind.
Flower Bath
A flower bath is the perfect ending to a spa experience. It is sheer relaxation to submerge oneself into a warm bath of beautiful flowers and sip ginger tea.
In many cultures the flower bath serves as a spiritual ritual. Water is sacred as it cleanses and purifies the body, mind, and soul. The beauty of the flowers enhances the experience as it uplifts your mood, and promotes positive thinking.
Treat Yourself
You don’t have to be on vacation to treat yourself to a spa experience. (Unfortunately you won’t be able to get the works for $25 unless you’re in Bali.) Reward yourself for all of your hard work, take time to relax, treat yourself and your husband/wife to a couple’s spa day to celebrate an anniversary, birthday, or for no reason at all.
You don’t always need a reasonable excuse to do something good for your mind, body, and spirit. Live in the moment and enjoy!
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Saturday, March 28, 2009
Monday, March 23, 2009
Kid's Fitness and Development Through Sport
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: March 25, 2009
Kid’s Fitness and Development Through Sport
During my elementary school days March was my favorite time of year. It was the start of lacrosse season. Every year at the end of March Annapolis Recreation and Parks kicked off the St. Mary’s girls lacrosse season with Blue and White Day, a fun-filled day of meeting all the players on various teams, player and coach clinics, picnics, and games.
In the following week, regular practices and scheduled weekend games would begin. I remember the practices always being enjoyable, and the games and weekend tournaments being highlights of my youth. It was carefree; before the pressure of college scholarships and making it to NCAA playoffs was an issue.
As children, exercise is fun rather than a boring chore that we feel obligated to do. The games teach children how to cope with winning and losing, success and failure, and the value of preparation.
It’s important to keep youth sports a fun and memorable experience for children. A bad experience early on can cause a child to shy away from youth sports and other activities, which can ultimately affect their views and levels of physical fitness later in life.
The Benefits of Youth Sports
It’s amazing how much free time children have. A study in child development at Penn State found that by some estimates 50% of children’s waking hours is free time. How a child uses their time “could strongly influence a child’s emotional, academic, and behavioral development.”
Organized sports and hobbies are an excellent way for children to spend their free time, because developmentally, it allows them to practice many real-world situations in a play setting. In sports children are taught the rules and regulations of the game. They must play fair, respect their teammates, opponents, and coaches. They may encounter peer or coach conflicts in which they must resolve in an appropriate manner. They attend practices to develop their skills. They learn that preparation for anything in life is important, and wins and accomplishments must be worked for. Children learn to cope with losing and failed attempts even when it doesn’t seem fair or just to them. They learn how to deal with stress and regulate their emotions.
Through youth sports, children learn about the value of exercise and proper nutrition at an early age. Parents and coaches should emphasize the importance of taking care of your body and how it affects performance. By simplifying concepts and making it fun to learn, adults can help children form the foundation for a healthy lifestyle.
Many studies have proven that participation in youth sports has a positive effect on a students grades and behavior. Those involved in sports throughout childhood and adolescence learn how to properly manage their time, strive for athletic as well as academic and career success, and are less likely to engage in drug and alcohol abuse, early sexual activity, and delinquency.
Keep it Fun
There are many circumstances that can cause a child’s positive experience in youth sports to take a dramatic fall. The Youth Sports Institute at Michigan State surveyed 10,000 kids and found various reasons why they quit sports. Among the top 10 were: loss of interest, not having fun, too much pressure, too much time, and too much emphasis on winning.
It’s necessary to reiterate the positive aspects of sports rather than focus on wins and losses or a child’s performance. The greatest things children receive from youth sports is enjoyment from the activity, self-esteem, friendships, and life lessons. By putting too much pressure on children at an early age can cause them to retaliate and have a negative outlook.
Today, many children do not continue sports throughout adolescence. In fact many adolescents do not engage in any physical activity at all. According to the World Health Organization, “In a comparison of adolescents in 28 countries, U.S. adolescents exercised less and ate more junk food than adolescents in most other countries.”
It’s a million times more difficult to learn to implement a regular exercise program into your daily life as an adult if you have no former knowledge or training. Staying active from a young age, throughout life is the best prevention for disease and injuries.
Make it a Family Affair
Your child’s practice time is a great opportunity for you to work on your fitness as well. Instead of dropping them off at practice, running errands or reading a book in the car, walk around the sports complex, bring some hand held weights and your Ipod and get moving. Make it a social time by asking other mothers to join in. This will help you stay motivated and keep you on track as well as develop a better sense of community.
Find What's Available Near You
Check your local recreation and parks information to find out what leagues and youth sports are available for your child. It’s important to let your child choose the activity that they want to participate in without feeling pressured or guilty. No matter what sport or hobby they take up, it is a time for them to experiment, make decisions, learn, and bond with peers and family.
Good luck to all the youth sports teams this spring!
Busy Bodies Health and Fitness
Date Published: March 25, 2009
Kid’s Fitness and Development Through Sport
During my elementary school days March was my favorite time of year. It was the start of lacrosse season. Every year at the end of March Annapolis Recreation and Parks kicked off the St. Mary’s girls lacrosse season with Blue and White Day, a fun-filled day of meeting all the players on various teams, player and coach clinics, picnics, and games.
In the following week, regular practices and scheduled weekend games would begin. I remember the practices always being enjoyable, and the games and weekend tournaments being highlights of my youth. It was carefree; before the pressure of college scholarships and making it to NCAA playoffs was an issue.
As children, exercise is fun rather than a boring chore that we feel obligated to do. The games teach children how to cope with winning and losing, success and failure, and the value of preparation.
It’s important to keep youth sports a fun and memorable experience for children. A bad experience early on can cause a child to shy away from youth sports and other activities, which can ultimately affect their views and levels of physical fitness later in life.
The Benefits of Youth Sports
It’s amazing how much free time children have. A study in child development at Penn State found that by some estimates 50% of children’s waking hours is free time. How a child uses their time “could strongly influence a child’s emotional, academic, and behavioral development.”
Organized sports and hobbies are an excellent way for children to spend their free time, because developmentally, it allows them to practice many real-world situations in a play setting. In sports children are taught the rules and regulations of the game. They must play fair, respect their teammates, opponents, and coaches. They may encounter peer or coach conflicts in which they must resolve in an appropriate manner. They attend practices to develop their skills. They learn that preparation for anything in life is important, and wins and accomplishments must be worked for. Children learn to cope with losing and failed attempts even when it doesn’t seem fair or just to them. They learn how to deal with stress and regulate their emotions.
Through youth sports, children learn about the value of exercise and proper nutrition at an early age. Parents and coaches should emphasize the importance of taking care of your body and how it affects performance. By simplifying concepts and making it fun to learn, adults can help children form the foundation for a healthy lifestyle.
Many studies have proven that participation in youth sports has a positive effect on a students grades and behavior. Those involved in sports throughout childhood and adolescence learn how to properly manage their time, strive for athletic as well as academic and career success, and are less likely to engage in drug and alcohol abuse, early sexual activity, and delinquency.
Keep it Fun
There are many circumstances that can cause a child’s positive experience in youth sports to take a dramatic fall. The Youth Sports Institute at Michigan State surveyed 10,000 kids and found various reasons why they quit sports. Among the top 10 were: loss of interest, not having fun, too much pressure, too much time, and too much emphasis on winning.
It’s necessary to reiterate the positive aspects of sports rather than focus on wins and losses or a child’s performance. The greatest things children receive from youth sports is enjoyment from the activity, self-esteem, friendships, and life lessons. By putting too much pressure on children at an early age can cause them to retaliate and have a negative outlook.
Today, many children do not continue sports throughout adolescence. In fact many adolescents do not engage in any physical activity at all. According to the World Health Organization, “In a comparison of adolescents in 28 countries, U.S. adolescents exercised less and ate more junk food than adolescents in most other countries.”
It’s a million times more difficult to learn to implement a regular exercise program into your daily life as an adult if you have no former knowledge or training. Staying active from a young age, throughout life is the best prevention for disease and injuries.
Make it a Family Affair
Your child’s practice time is a great opportunity for you to work on your fitness as well. Instead of dropping them off at practice, running errands or reading a book in the car, walk around the sports complex, bring some hand held weights and your Ipod and get moving. Make it a social time by asking other mothers to join in. This will help you stay motivated and keep you on track as well as develop a better sense of community.
Find What's Available Near You
Check your local recreation and parks information to find out what leagues and youth sports are available for your child. It’s important to let your child choose the activity that they want to participate in without feeling pressured or guilty. No matter what sport or hobby they take up, it is a time for them to experiment, make decisions, learn, and bond with peers and family.
Good luck to all the youth sports teams this spring!
Spin Into Spring
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: March 18, 2009
Spin into Spring
Sweat drips over the handle bar, your leg muscles are on fire, you want to stop, but how can you when you’re so close to the end? You can’t give up. Not far in the distance you can see the top of the hill. Your pedal strokes are forceful…only a few more meters now…go, go, go…then the music stops.
All of a sudden you’re pulled back to reality. The instructor tells the class to release the resistance, sit back, and recover for a few minutes. Welcome to indoor cycling or spinning as it is also called.
Indoor cycling has been around since the 1980s, but in recent years has gained tremendous popularity. Indoor cycling classes are offered at many health clubs around the world. So what is so great about riding a stationary bike?
First of all cycling classes are designed to imitate an outdoor riding experience. Everything from the bike itself to visualizing and mimicking various terrains, to the high calorie burn is included. The bike is relatively simple in design. The main feature is the resistance knob that can be turned to increase or decrease the level of resistance. The seats and handle bar are adjustable for a customized fit and you can either opt for clip in pedals with appropriate cycling shoes or use the pedal cages.
A typical 45-minute cycling class can burn 400-600 calories! Of course, this depends on individual factors and the level of intensity. Don’t be fooled into thinking hundreds of calories are melting away as you visualize yourself on a leisurely ride through the park. You have to sweat. Cycling classes are raved about because they are an excellent form of interval training. Short increments of intense effort through the use of speed, resistance or both followed by a recovery period helps boost your endurance, metabolism, and burn fat. Not only that, but you strengthen your legs, glutes, and hips, which can prevent injury and make you stronger and more fit for outdoor cycling or other activities such as running or walking.
The typical cycling class format is conducted in a group setting with a certified instructor facing the class guiding the ride. The workout includes a warm-up, working portion, cool-down and stretch. During the warm-up the instructor will often go through different positions on the bike including standing, hovering, and sitting, hand positions, comfort and adjustment issues, and how to work with speed and resistance.
The class is performed to music, which is a fantastic motivator. Instructors often try to match the rhythm of the song to the cadence and visual cues of the ride. The working portion usually consists of climbing hills, sprints, tempo, and endurance rides for a length of a song or two followed by a short recovery.
If you’ve never tried a class before or fear that you’re not in shape enough to start indoor cycling think again. The beauty of the class is that you can go at your own pace. You’re in control of the resistance. You can add as much or as little as you like depending on your comfort zone. Often times, instructors will gauge intensity on a scale of 1-10, 1 being the easiest and 10 being the hardest. Some days may be easier than others so listen to your body and progress slowly.
I’ve been a certified Reebok cycling instructor and certified Spinning instructor through Johhny G Spinning for quite a while now. I taught classes throughout college at Johns Hopkins athletic center and at various gyms. One of the best aspects of indoor cycling that I’ve experienced through teaching is that students not only get a physical benefit, but also a mental benefit from the exercise. A sense of achievement is gained after each and every class. By working at high intensities for a certain duration, and visualizing yourself outdoors on a hill, in a race, etc. you are pushing yourself beyond your limits, and are left with a newfound confidence that keeps you coming back for more.
Indoor cycling at the local gym is a great way to stay in shape over the winter months, socialize with friends, and maintain a healthy lifestyle all year round. Spring is right around the corner. This year spin yourself into shape just in time for the start of warmer weather and brighter days.
Busy Bodies Health and Fitness
Date Published: March 18, 2009
Spin into Spring
Sweat drips over the handle bar, your leg muscles are on fire, you want to stop, but how can you when you’re so close to the end? You can’t give up. Not far in the distance you can see the top of the hill. Your pedal strokes are forceful…only a few more meters now…go, go, go…then the music stops.
All of a sudden you’re pulled back to reality. The instructor tells the class to release the resistance, sit back, and recover for a few minutes. Welcome to indoor cycling or spinning as it is also called.
Indoor cycling has been around since the 1980s, but in recent years has gained tremendous popularity. Indoor cycling classes are offered at many health clubs around the world. So what is so great about riding a stationary bike?
First of all cycling classes are designed to imitate an outdoor riding experience. Everything from the bike itself to visualizing and mimicking various terrains, to the high calorie burn is included. The bike is relatively simple in design. The main feature is the resistance knob that can be turned to increase or decrease the level of resistance. The seats and handle bar are adjustable for a customized fit and you can either opt for clip in pedals with appropriate cycling shoes or use the pedal cages.
A typical 45-minute cycling class can burn 400-600 calories! Of course, this depends on individual factors and the level of intensity. Don’t be fooled into thinking hundreds of calories are melting away as you visualize yourself on a leisurely ride through the park. You have to sweat. Cycling classes are raved about because they are an excellent form of interval training. Short increments of intense effort through the use of speed, resistance or both followed by a recovery period helps boost your endurance, metabolism, and burn fat. Not only that, but you strengthen your legs, glutes, and hips, which can prevent injury and make you stronger and more fit for outdoor cycling or other activities such as running or walking.
The typical cycling class format is conducted in a group setting with a certified instructor facing the class guiding the ride. The workout includes a warm-up, working portion, cool-down and stretch. During the warm-up the instructor will often go through different positions on the bike including standing, hovering, and sitting, hand positions, comfort and adjustment issues, and how to work with speed and resistance.
The class is performed to music, which is a fantastic motivator. Instructors often try to match the rhythm of the song to the cadence and visual cues of the ride. The working portion usually consists of climbing hills, sprints, tempo, and endurance rides for a length of a song or two followed by a short recovery.
If you’ve never tried a class before or fear that you’re not in shape enough to start indoor cycling think again. The beauty of the class is that you can go at your own pace. You’re in control of the resistance. You can add as much or as little as you like depending on your comfort zone. Often times, instructors will gauge intensity on a scale of 1-10, 1 being the easiest and 10 being the hardest. Some days may be easier than others so listen to your body and progress slowly.
I’ve been a certified Reebok cycling instructor and certified Spinning instructor through Johhny G Spinning for quite a while now. I taught classes throughout college at Johns Hopkins athletic center and at various gyms. One of the best aspects of indoor cycling that I’ve experienced through teaching is that students not only get a physical benefit, but also a mental benefit from the exercise. A sense of achievement is gained after each and every class. By working at high intensities for a certain duration, and visualizing yourself outdoors on a hill, in a race, etc. you are pushing yourself beyond your limits, and are left with a newfound confidence that keeps you coming back for more.
Indoor cycling at the local gym is a great way to stay in shape over the winter months, socialize with friends, and maintain a healthy lifestyle all year round. Spring is right around the corner. This year spin yourself into shape just in time for the start of warmer weather and brighter days.
Monday, March 9, 2009
Go Nuts!
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: March 11, 2009
Go Nuts!
I’ve always been a fan of trail mix, although, I’ve always been a picky health conscious eater as well. The general trail mixes sold at convenience stores are not necessarily what I’m looking for. I run into problems finding premade trail mixes that are unsalted, have the nuts and seeds I’m after, don’t contain a ton of chocolate and dried fruit, offer smaller portion sizes, the list goes on and on. This is why I was so happy to find an organic store here in Australia that sells everything from all kinds of nuts and seeds and dried fruit to protein powders and organic seasonings in bulk.
Whenever I’m running errands in town and need a quick snack to keep me energized or preparing for a trip to another part of the country and need something small and filling for the plane ride I stop into Zenergy and visit the owner Jules Stark. Jules is only 26 years old, but has owned the successful store for nearly 5 years along with her mother and sister.
Zenergy’s motto is “buy as little or as much as you want.” The concept is that too often consumers pay too much for expensive packaging. Jules says, at Zenergy, “you help save the earth and your pocket.” Everything is organic and locally grown, which is a huge attraction for health minded people. Plus, you get the amount that you want, whether it’s a handful of almonds as a snack or a container of granola for the family’s daily breakfast.
The store is like a natural and healthy candy store. You have the option to grab a bag and make your own trail mixes. You can mix anything from antioxidant rich goji berries, selenium packed Brazil nuts, to heart disease fighting dark chocolate.
Nuts are Zenergy’s best- seller. Nuts are packed with fiber, protein, antioxidants, and phytonutrients. Nuts are high in fat, but they contain the healthy fats such as monounsaturated and polyunsaturated fats, which help brain function, supports healthy joints, and prevent heart disease.
The greatest thing about forming your own trail mix is that you can get the health benefits of different nuts. Walnuts are rich in omega 3 fatty acids. This can help support healthy brain function and keep you energized and focused. Cashews are a good source of iron and magnesium, which aids in proper muscle function and the absorption of calcium to support healthy bones and teeth. Almonds are an excellent source of protein, vitamin E, potassium and calcium. Studies have shown that eating a handful of almonds a day can help lower bad LDL cholesterol.
Unfortunately, the most common nut, the peanut is not the best option. Peanuts are rich in vitamin E, and do provide healthy fats, and B vitamins, but when compared to other nuts, they don’t offer as much nutritionally.
Adding dried fruit to your trail mix is an excellent way to add antioxidants to your diet, and years to your life. At Zenergy I
prefer the dried blueberries. Blueberries rank as one of the highest sources of antioxidants. Other dried fruit choices that I recommend are cranberries, banana slices, and raisins. Dried fruit offers the same health benefits as the fruit itself, besides the water content. Therefore, you can eat more dried fruit (add a lot more calories and sugar to your diet) then you would if you ate the fruit in its natural form.
For a more filling snack combine a handful of nuts with a piece of whole fruit or raw vegetables and dip. Nuts, seeds, and dried fruit make a fantastic addition to meals. Add more protein fiber, and antioxidants to your breakfast cereal, salads, and baking recipes.
To make your own trail mix I recommend visiting your local grocery store and buying the ingredients in bulk and then mixing the ingredients in portion control sized bags or containers. Opt for raw nuts over salted. Since nuts are high in calories and nutrients, and you don’t need generous amounts to reap the health benefits, the recommended amount is about a handful of nuts per day.
Happy mixing and healthy snacking. Go nuts!
If you would like to visit Zenergy’s website to learn more about their goods and services please go to www. Zenergybulkfoods.com.au
Busy Bodies Health and Fitness
Date Published: March 11, 2009
Go Nuts!
I’ve always been a fan of trail mix, although, I’ve always been a picky health conscious eater as well. The general trail mixes sold at convenience stores are not necessarily what I’m looking for. I run into problems finding premade trail mixes that are unsalted, have the nuts and seeds I’m after, don’t contain a ton of chocolate and dried fruit, offer smaller portion sizes, the list goes on and on. This is why I was so happy to find an organic store here in Australia that sells everything from all kinds of nuts and seeds and dried fruit to protein powders and organic seasonings in bulk.
Whenever I’m running errands in town and need a quick snack to keep me energized or preparing for a trip to another part of the country and need something small and filling for the plane ride I stop into Zenergy and visit the owner Jules Stark. Jules is only 26 years old, but has owned the successful store for nearly 5 years along with her mother and sister.
Zenergy’s motto is “buy as little or as much as you want.” The concept is that too often consumers pay too much for expensive packaging. Jules says, at Zenergy, “you help save the earth and your pocket.” Everything is organic and locally grown, which is a huge attraction for health minded people. Plus, you get the amount that you want, whether it’s a handful of almonds as a snack or a container of granola for the family’s daily breakfast.
The store is like a natural and healthy candy store. You have the option to grab a bag and make your own trail mixes. You can mix anything from antioxidant rich goji berries, selenium packed Brazil nuts, to heart disease fighting dark chocolate.
Nuts are Zenergy’s best- seller. Nuts are packed with fiber, protein, antioxidants, and phytonutrients. Nuts are high in fat, but they contain the healthy fats such as monounsaturated and polyunsaturated fats, which help brain function, supports healthy joints, and prevent heart disease.
The greatest thing about forming your own trail mix is that you can get the health benefits of different nuts. Walnuts are rich in omega 3 fatty acids. This can help support healthy brain function and keep you energized and focused. Cashews are a good source of iron and magnesium, which aids in proper muscle function and the absorption of calcium to support healthy bones and teeth. Almonds are an excellent source of protein, vitamin E, potassium and calcium. Studies have shown that eating a handful of almonds a day can help lower bad LDL cholesterol.
Unfortunately, the most common nut, the peanut is not the best option. Peanuts are rich in vitamin E, and do provide healthy fats, and B vitamins, but when compared to other nuts, they don’t offer as much nutritionally.
Adding dried fruit to your trail mix is an excellent way to add antioxidants to your diet, and years to your life. At Zenergy I
prefer the dried blueberries. Blueberries rank as one of the highest sources of antioxidants. Other dried fruit choices that I recommend are cranberries, banana slices, and raisins. Dried fruit offers the same health benefits as the fruit itself, besides the water content. Therefore, you can eat more dried fruit (add a lot more calories and sugar to your diet) then you would if you ate the fruit in its natural form.
For a more filling snack combine a handful of nuts with a piece of whole fruit or raw vegetables and dip. Nuts, seeds, and dried fruit make a fantastic addition to meals. Add more protein fiber, and antioxidants to your breakfast cereal, salads, and baking recipes.
To make your own trail mix I recommend visiting your local grocery store and buying the ingredients in bulk and then mixing the ingredients in portion control sized bags or containers. Opt for raw nuts over salted. Since nuts are high in calories and nutrients, and you don’t need generous amounts to reap the health benefits, the recommended amount is about a handful of nuts per day.
Happy mixing and healthy snacking. Go nuts!
If you would like to visit Zenergy’s website to learn more about their goods and services please go to www. Zenergybulkfoods.com.au
Core Exercises For a Healthy Back
Kelly Gonzalez
Busy Bodies
Date Published: March 4, 2009
Core Exercises for a Healthy Back
Your mother probably told you not to slouch when you were a kid, and once again she was right. Sitting in front of a computer for hours each day, being hunched over in an uncomfortable chair or moving heavy objects with improper form can eventually do some serious damage.
Examine how you are sitting at this moment while you are reading this article. Are your shoulders hunched over? Is your head cocked to one side? Most people do these things naturally without even being aware of it. By becoming more conscious of your posture and strengthening your core you can prevent back problems down the road.
Statistics have shown that 4 out 5 Americans will experience back pain at one time or another throughout their life. Lower back pain is often the result of weakness in the core muscles due to poor posture, improper movements and lack of flexibility and balance.
The muscles of our “core” consist of all the muscles in the abdominal and lower back areas. These include the rectus abdominus, internal and external obliques, transverse abdominus, intercostals, the erector spinae, and the iliopsoas referred to as the hip flexors. By working in unison these muscles provide us with balance, stabilization, and the ability to transfer power throughout the body. Think of all the activities you do in daily life that require a strong core. Dancing, throwing, bending down to tie your shoes, even climbing into bed at night.
Often times when people think of core training they associate it with six pack abs or a flat stomach, but it’s important not to confuse these physical aspects with a “strong” core. Everyone, no matter what your fitness background, age, or limitations can benefit from core training. There are various exercises that can be done to strengthen the core and prevent lower back pain for now and in the future.
A simple ab routine can be mixed into your daily workouts and usually only takes about 10 minutes or so. It’s easiest to start with your own body weight and complete basic movements properly before you begin to add resistance and more challenging exercises. A core training routine should target all the muscles of the core to promote balance so while 300 crunches every night is doing something for you; it’s not the most efficient.
To start off, try core training in a circuit fashion going from exercise to the next. Start with the basic crunch to target your upper abdominals. Be sure to add a quick pause at the top of the contraction and lower back down slowly allowing each vertebra to roll down gently as you keep your abs tight.
To target your lower abs try leg lifts. Lying down on your back, keep your legs straight and raise them towards the ceiling in a 90-degree angle. Slowly lower both legs just above the ground and pull with your lower abs to bring them back to the starting position. Be careful not to go let your legs go down so far that your lower back begins to arch. Try to keep the tension on your abs through the entire movement.
For the obliques try the Russian twist. With your knees bent and feet on the ground, lean back with a straight spine until you feel tension in your abs, then twist your torso from side to side.
To isolate the core muscles and tap into the deep transverse abdominals perform a plank. Go into a push up position but place your forearms on the floor. Hold this position for 1 minute or more. Be sure not to let your hips dip and back arch.
While all the above exercises work the abdominals, we must not forget to always work the opposing muscle group, in this case the erector spinae. Many cases of lower back pain and injury result from over training the abs and lack of strength training for the lower back muscles.
A simple exercise to perform is the prone back extension. Lying on your stomach with your arms and toes pointed away from you, lift your shoulders and thighs and knees off the floor so your body is in the shape of a boat, squeeze at the top of the contraction for a second and slowly lower back down and repeat.
Having a strong core is not the only answer to a healthy spine. These muscles must also be flexible. Be sure to stretch your lower back muscles and abs daily, because these muscles are constantly hard at work with every move you make.
Johns Hopkins recently posted a health alert that contained great exercises and stretches for the lower back that will help promote flexibility. The knee pull can either be done more gently or a bit more vigorously as seen in some Pilate practices. To start, lie on your back and pull both knees into your chest. Then, hold one knee into your chest as you extend the opposite leg and switch. Never force a stretch; try to focus on your breathing and your muscles will relax. With the knee pull inhale deeply as you draw your knee into your chest and exhale as you gently pull it closer and extend the leg back down.
Your Mom was right about not slouching, but when she told you to “sit still” it’s better for your back if you rebel against this advice. Try to stretch whenever you’ve been sitting in one position for an extended period of time. Lower back stretches can even be done while you’re sitting at your desk or in class. Try twisting your upper body and looking over your opposite shoulder when you’ve been sitting still for more than 30 minutes.
Another great seated stretch for the lower back can be done by extending your legs straight out in front of you and leaning forward while keeping a straight spine. You will feel this stretch not only in your lower back, but also in your hamstrings. Keeping your hamstrings loose is important to a healthy back, because tight hamstrings can cause your body to be pulled out of proper alignment and directly affect the muscles of your lower back.
Rolling your shoulders up and back down your spine can ease tension when you begin to feel antzy, plus even these small controlled movements can energize you by increasing the oxygen to your brain which will help you stay focused.
By strengthening and stretching your core you will be able to become stronger in all movements and build a stronger body. Think of it as training your body for daily life. Being conscious of your posture and movements is the first step towards a healthier spine so listen to your Mother and don’t slouch!
Busy Bodies
Date Published: March 4, 2009
Core Exercises for a Healthy Back
Your mother probably told you not to slouch when you were a kid, and once again she was right. Sitting in front of a computer for hours each day, being hunched over in an uncomfortable chair or moving heavy objects with improper form can eventually do some serious damage.
Examine how you are sitting at this moment while you are reading this article. Are your shoulders hunched over? Is your head cocked to one side? Most people do these things naturally without even being aware of it. By becoming more conscious of your posture and strengthening your core you can prevent back problems down the road.
Statistics have shown that 4 out 5 Americans will experience back pain at one time or another throughout their life. Lower back pain is often the result of weakness in the core muscles due to poor posture, improper movements and lack of flexibility and balance.
The muscles of our “core” consist of all the muscles in the abdominal and lower back areas. These include the rectus abdominus, internal and external obliques, transverse abdominus, intercostals, the erector spinae, and the iliopsoas referred to as the hip flexors. By working in unison these muscles provide us with balance, stabilization, and the ability to transfer power throughout the body. Think of all the activities you do in daily life that require a strong core. Dancing, throwing, bending down to tie your shoes, even climbing into bed at night.
Often times when people think of core training they associate it with six pack abs or a flat stomach, but it’s important not to confuse these physical aspects with a “strong” core. Everyone, no matter what your fitness background, age, or limitations can benefit from core training. There are various exercises that can be done to strengthen the core and prevent lower back pain for now and in the future.
A simple ab routine can be mixed into your daily workouts and usually only takes about 10 minutes or so. It’s easiest to start with your own body weight and complete basic movements properly before you begin to add resistance and more challenging exercises. A core training routine should target all the muscles of the core to promote balance so while 300 crunches every night is doing something for you; it’s not the most efficient.
To start off, try core training in a circuit fashion going from exercise to the next. Start with the basic crunch to target your upper abdominals. Be sure to add a quick pause at the top of the contraction and lower back down slowly allowing each vertebra to roll down gently as you keep your abs tight.
To target your lower abs try leg lifts. Lying down on your back, keep your legs straight and raise them towards the ceiling in a 90-degree angle. Slowly lower both legs just above the ground and pull with your lower abs to bring them back to the starting position. Be careful not to go let your legs go down so far that your lower back begins to arch. Try to keep the tension on your abs through the entire movement.
For the obliques try the Russian twist. With your knees bent and feet on the ground, lean back with a straight spine until you feel tension in your abs, then twist your torso from side to side.
To isolate the core muscles and tap into the deep transverse abdominals perform a plank. Go into a push up position but place your forearms on the floor. Hold this position for 1 minute or more. Be sure not to let your hips dip and back arch.
While all the above exercises work the abdominals, we must not forget to always work the opposing muscle group, in this case the erector spinae. Many cases of lower back pain and injury result from over training the abs and lack of strength training for the lower back muscles.
A simple exercise to perform is the prone back extension. Lying on your stomach with your arms and toes pointed away from you, lift your shoulders and thighs and knees off the floor so your body is in the shape of a boat, squeeze at the top of the contraction for a second and slowly lower back down and repeat.
Having a strong core is not the only answer to a healthy spine. These muscles must also be flexible. Be sure to stretch your lower back muscles and abs daily, because these muscles are constantly hard at work with every move you make.
Johns Hopkins recently posted a health alert that contained great exercises and stretches for the lower back that will help promote flexibility. The knee pull can either be done more gently or a bit more vigorously as seen in some Pilate practices. To start, lie on your back and pull both knees into your chest. Then, hold one knee into your chest as you extend the opposite leg and switch. Never force a stretch; try to focus on your breathing and your muscles will relax. With the knee pull inhale deeply as you draw your knee into your chest and exhale as you gently pull it closer and extend the leg back down.
Your Mom was right about not slouching, but when she told you to “sit still” it’s better for your back if you rebel against this advice. Try to stretch whenever you’ve been sitting in one position for an extended period of time. Lower back stretches can even be done while you’re sitting at your desk or in class. Try twisting your upper body and looking over your opposite shoulder when you’ve been sitting still for more than 30 minutes.
Another great seated stretch for the lower back can be done by extending your legs straight out in front of you and leaning forward while keeping a straight spine. You will feel this stretch not only in your lower back, but also in your hamstrings. Keeping your hamstrings loose is important to a healthy back, because tight hamstrings can cause your body to be pulled out of proper alignment and directly affect the muscles of your lower back.
Rolling your shoulders up and back down your spine can ease tension when you begin to feel antzy, plus even these small controlled movements can energize you by increasing the oxygen to your brain which will help you stay focused.
By strengthening and stretching your core you will be able to become stronger in all movements and build a stronger body. Think of it as training your body for daily life. Being conscious of your posture and movements is the first step towards a healthier spine so listen to your Mother and don’t slouch!
Healthy Hearts
Kelly Gonzalez
Busy Bodies
Date Published: February 25, 2009
Healthy Hearts
February has gone by so fast; I nearly forgot to mention one very important health alert for this month. February is American Heart Month. All over the country volunteers from the American Heart Association raise money for further research and education about heart disease.
Coronary heart disease is the leading cause of death in the United States. According to the American Heart Association nearly 15 million Americans have some form of the condition. Coronary heart disease occurs when plaque, made up of fat, cholesterol, calcium, and other substances in the blood, builds up along the walls of the arteries and slows down or stops blood and oxygen from getting to the heart muscle.
To protect yourself against coronary heart disease it’s important to access your risk factors and modify your lifestyle if necessary. Some common risk factors include:
Age, Heredity, and Gender
Prevention is always the best remedy, but there are some factors out of your control that can raise the stakes.
Unfortunately, age is an inevitable factor that can increase your risk of heart disease. Many physicians suggest to get tested as early as age 40, especially if you’re a man. Coronary heart disease has been found to be more common amongst men. Women are still absolutely at risk due to age, lifestyle, and other factors. Recent research has shown that women who go through menopause early are at a higher risk of developing coronary heart disease.
If heart disease runs in your family you are more likely to develop a condition in the future. It’s a matter of genetics. If your father or brother was diagnosed before age 55 or if your mother or sister was diagnosed before age 65 your chances of coronary heart disease increase.
Exercise, Diet, and Stress Levels
Other risk factors can be treated and prevented. Many depend upon your lifestyle choices. By remaining physically active and eating a healthy diet low in saturated fat you can manage your weight, which helps decrease your heart’s workload. Exercise and other forms of stress relief are great preventive measures since numerous studies have linked stress to conditions that cause heart disease.
Blood Pressure and Cholesterol
Regular exercise and a balanced diet help lower your blood pressure and cholesterol. Normal blood pressure is 120/80 mmHg or less. High blood pressure, which puts you more at risk of heart disease and other conditions, is considered to be at or above 140/90 mmHg. A healthy cholesterol level is less than 200mg/dL. A diet that is low in saturated fat is best for maintaining healthy cholesterol levels. A healthy adult should aim to consume no more than 300 mg of cholesterol a day. Those at higher risk should consume no more than 200 mg/day. Foods that are high in soluble fiber such as whole grains, fruits, and vegetables help prevent the digestion of cholesterol. Fish and other products such as flax seed oil are rich in Omega 3-fatty acids, which can help prevent blood clots, and are a helpful aid in fighting heart disease.
Limit Alcohol and Smoking
Excessive alcohol consumption and smoking are habits to ditch for general good health. They are primary causes of heart disease. A smoker’s risk of heart disease is 2-4 times greater than a non-smoker. Excessive alcohol consumption, consisting of 3 drinks or more/day has been linked to plaque build up in the arteries, and stroke.
It’s no surprise that coronary heart disease is so prevalent amongst Americans. The typical American lifestyle is a high-risk situation. Many people are faced with daily stress, lack of time to exercise, and readily available processed foods high in fat and cholesterol. It’s vital to see your physician regularly, determine if you’re at risk, and start a treatment or prevention plan. American Heart Month 2009 is almost over, but it’s never too late to put some heart into your personal health care.
Busy Bodies
Date Published: February 25, 2009
Healthy Hearts
February has gone by so fast; I nearly forgot to mention one very important health alert for this month. February is American Heart Month. All over the country volunteers from the American Heart Association raise money for further research and education about heart disease.
Coronary heart disease is the leading cause of death in the United States. According to the American Heart Association nearly 15 million Americans have some form of the condition. Coronary heart disease occurs when plaque, made up of fat, cholesterol, calcium, and other substances in the blood, builds up along the walls of the arteries and slows down or stops blood and oxygen from getting to the heart muscle.
To protect yourself against coronary heart disease it’s important to access your risk factors and modify your lifestyle if necessary. Some common risk factors include:
Age, Heredity, and Gender
Prevention is always the best remedy, but there are some factors out of your control that can raise the stakes.
Unfortunately, age is an inevitable factor that can increase your risk of heart disease. Many physicians suggest to get tested as early as age 40, especially if you’re a man. Coronary heart disease has been found to be more common amongst men. Women are still absolutely at risk due to age, lifestyle, and other factors. Recent research has shown that women who go through menopause early are at a higher risk of developing coronary heart disease.
If heart disease runs in your family you are more likely to develop a condition in the future. It’s a matter of genetics. If your father or brother was diagnosed before age 55 or if your mother or sister was diagnosed before age 65 your chances of coronary heart disease increase.
Exercise, Diet, and Stress Levels
Other risk factors can be treated and prevented. Many depend upon your lifestyle choices. By remaining physically active and eating a healthy diet low in saturated fat you can manage your weight, which helps decrease your heart’s workload. Exercise and other forms of stress relief are great preventive measures since numerous studies have linked stress to conditions that cause heart disease.
Blood Pressure and Cholesterol
Regular exercise and a balanced diet help lower your blood pressure and cholesterol. Normal blood pressure is 120/80 mmHg or less. High blood pressure, which puts you more at risk of heart disease and other conditions, is considered to be at or above 140/90 mmHg. A healthy cholesterol level is less than 200mg/dL. A diet that is low in saturated fat is best for maintaining healthy cholesterol levels. A healthy adult should aim to consume no more than 300 mg of cholesterol a day. Those at higher risk should consume no more than 200 mg/day. Foods that are high in soluble fiber such as whole grains, fruits, and vegetables help prevent the digestion of cholesterol. Fish and other products such as flax seed oil are rich in Omega 3-fatty acids, which can help prevent blood clots, and are a helpful aid in fighting heart disease.
Limit Alcohol and Smoking
Excessive alcohol consumption and smoking are habits to ditch for general good health. They are primary causes of heart disease. A smoker’s risk of heart disease is 2-4 times greater than a non-smoker. Excessive alcohol consumption, consisting of 3 drinks or more/day has been linked to plaque build up in the arteries, and stroke.
It’s no surprise that coronary heart disease is so prevalent amongst Americans. The typical American lifestyle is a high-risk situation. Many people are faced with daily stress, lack of time to exercise, and readily available processed foods high in fat and cholesterol. It’s vital to see your physician regularly, determine if you’re at risk, and start a treatment or prevention plan. American Heart Month 2009 is almost over, but it’s never too late to put some heart into your personal health care.
The 3-Day Per Week Workout Plan
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: February 18, 2009
The 3-Day Per Week Workout Plan
“I just don’t have the time to workout!” Does this sound familiar? Lack of time is the number one reason people don’t engage in regular physical activity. Here’s the comforting news: no one has time to workout these days. You’re not alone; feel better? Well, here’s the guilt trip: People that workout regularly make time for it. “If it were easy, everyone would do it.” Here’s the compromise: you can get fit, lose or manage your weight, and improve your health with only 3 workouts per week.
The American College of Sports Medicine (ACSM) and the American Heart Association recommends that adults under the age of 65 should engage in moderately intense cardio for 30 minutes a day, five days a week. 30 minutes a day isn’t much at all. The problem often doesn’t lie in the actual segment of exercise, but rather the preparation: having someone watch the kids, getting to the gym, and finding the energy. Well, the bright side is that the ACSM recommends an alternative: vigorously intense cardio 20 minutes a day, 3 days a week.
Making time for exercise 3 days out of the week is reasonable, right? Keep in mind that in order for fitness levels to improve you must increase the intensity. Strength training at least 2 times a week is important to maintain and build lean muscle mass, burn fat, improve metabolism, and increase strength and bone density. If you’re only able to exercise 3 days a week, there is plenty of time in between workouts for your body to recover so push yourself to work harder if you’re healthy and capable of doing so.
The Workouts
Day 1: Strength Training + 20 Minutes of Cardio
Warm-up: 5-10 minutes of aerobic activity
Strength Training:
Use dumbbells, body bar, or body weight for these exercises. Choose a weight that is challenging, but enables you to maintain proper form. Perform slow (2-3 count up/down) and controlled movements.
Squat: 3x 12
Chest Press: 3x12 or Push up: 3x20
Single Arm row: 3x12 on each side
Walking Lunch: 3x 10 on each leg
Shoulder Press: 3x12
Cardio: 20 minutes of vigorous aerobic activity.
An easy way to gage your intensity is by using the talk test. You should be able to speak, but it shouldn’t be comfortable to speak lengthy sentences or hold a conversation.
Day 2: Cardio/Strength Circuit
Alternate between 10 minutes of vigorous aerobic activity and 10 minutes of strength training. Perform 3 sets.
Warm up: 5-10 minutes of aerobic activity
Cardio Segments: Choose any form of aerobic activity: running, cycling, elliptical, jumping rope, etc. To prevent boredom you can mix and match, for example, running for one set and then cycling for another.
Strength Circuit 1 & 3
1 minute: walking lunges
30 seconds/side: Leg lifts
1 minute: Push-ups (do as many as you can in a row, then try to remain in push up position for the remainder of time)
1 minute: crunches
1 minute: Body weight squats
1 minute: Plank
1 minute: Leg raises for the lower abdominals
1 minute: Back extension
1 minute: Bicycle crunch
1 minute: Push-ups
Strength Circuit 2
Use a pair of dumbbells or a resistance band. Complete each of the exercises consecutively and then repeat for a total of 2 sets/10 minutes.
1 minute: Bicep Curl
1 minute: Tricep kickbacks
1 minute: Shoulder Press
1 minute: Low Row
1 minute: Lateral raise
Day 3: 45 Minutes of Interval Training
Warm-up: 5-10 minutes of aerobic activity
Alternate between 2 minutes of moderate intensity and 1 minute of high intensity activity for a total of 30-40 minutes. To increase your intensity add resistance (hills, higher level program on a machine) or increase your speed.
Guidelines for Success:
Weekly Plan
In order to ensure that you’re getting the workouts in you must plan it into your weekly schedule. Designate one hour 3 days a week to your workout. Know what activity you are going to do, where you’re going to do it, and what time. Days go by fast, you don’t want the end of the week to approach and all of sudden you’re struggling to get your workouts in on consecutive days. Your workouts will suffer, because you may be sore and tired from the day before, your chances of injury increase, and something may come up and the workout doesn’t get done.
Set Goals
Try to work just a little bit harder in each workout every week. That may mean get one more push-up than the week before or run faster for at least one or two of your intervals. Little improvements make a big difference in the long run. Each week you will have a sense of accomplishment and confidence that will you spur you on.
Change It Up
Once these workouts are manageable, and you’ve built upon them in your quest to reach goals, try something new. Your body adapts to a repeated stimulus. The change doesn’t need to be revolutionary. By even switching up the order of your exercises you can receive a benefit. Try a new class, take your workouts outside, or join a community exercise group. As you become more fit, you will most likely be open to more options. Take full advantage; it can do wonders for your mind, body, and spirit.
Busy Bodies Health and Fitness
Date Published: February 18, 2009
The 3-Day Per Week Workout Plan
“I just don’t have the time to workout!” Does this sound familiar? Lack of time is the number one reason people don’t engage in regular physical activity. Here’s the comforting news: no one has time to workout these days. You’re not alone; feel better? Well, here’s the guilt trip: People that workout regularly make time for it. “If it were easy, everyone would do it.” Here’s the compromise: you can get fit, lose or manage your weight, and improve your health with only 3 workouts per week.
The American College of Sports Medicine (ACSM) and the American Heart Association recommends that adults under the age of 65 should engage in moderately intense cardio for 30 minutes a day, five days a week. 30 minutes a day isn’t much at all. The problem often doesn’t lie in the actual segment of exercise, but rather the preparation: having someone watch the kids, getting to the gym, and finding the energy. Well, the bright side is that the ACSM recommends an alternative: vigorously intense cardio 20 minutes a day, 3 days a week.
Making time for exercise 3 days out of the week is reasonable, right? Keep in mind that in order for fitness levels to improve you must increase the intensity. Strength training at least 2 times a week is important to maintain and build lean muscle mass, burn fat, improve metabolism, and increase strength and bone density. If you’re only able to exercise 3 days a week, there is plenty of time in between workouts for your body to recover so push yourself to work harder if you’re healthy and capable of doing so.
The Workouts
Day 1: Strength Training + 20 Minutes of Cardio
Warm-up: 5-10 minutes of aerobic activity
Strength Training:
Use dumbbells, body bar, or body weight for these exercises. Choose a weight that is challenging, but enables you to maintain proper form. Perform slow (2-3 count up/down) and controlled movements.
Squat: 3x 12
Chest Press: 3x12 or Push up: 3x20
Single Arm row: 3x12 on each side
Walking Lunch: 3x 10 on each leg
Shoulder Press: 3x12
Cardio: 20 minutes of vigorous aerobic activity.
An easy way to gage your intensity is by using the talk test. You should be able to speak, but it shouldn’t be comfortable to speak lengthy sentences or hold a conversation.
Day 2: Cardio/Strength Circuit
Alternate between 10 minutes of vigorous aerobic activity and 10 minutes of strength training. Perform 3 sets.
Warm up: 5-10 minutes of aerobic activity
Cardio Segments: Choose any form of aerobic activity: running, cycling, elliptical, jumping rope, etc. To prevent boredom you can mix and match, for example, running for one set and then cycling for another.
Strength Circuit 1 & 3
1 minute: walking lunges
30 seconds/side: Leg lifts
1 minute: Push-ups (do as many as you can in a row, then try to remain in push up position for the remainder of time)
1 minute: crunches
1 minute: Body weight squats
1 minute: Plank
1 minute: Leg raises for the lower abdominals
1 minute: Back extension
1 minute: Bicycle crunch
1 minute: Push-ups
Strength Circuit 2
Use a pair of dumbbells or a resistance band. Complete each of the exercises consecutively and then repeat for a total of 2 sets/10 minutes.
1 minute: Bicep Curl
1 minute: Tricep kickbacks
1 minute: Shoulder Press
1 minute: Low Row
1 minute: Lateral raise
Day 3: 45 Minutes of Interval Training
Warm-up: 5-10 minutes of aerobic activity
Alternate between 2 minutes of moderate intensity and 1 minute of high intensity activity for a total of 30-40 minutes. To increase your intensity add resistance (hills, higher level program on a machine) or increase your speed.
Guidelines for Success:
Weekly Plan
In order to ensure that you’re getting the workouts in you must plan it into your weekly schedule. Designate one hour 3 days a week to your workout. Know what activity you are going to do, where you’re going to do it, and what time. Days go by fast, you don’t want the end of the week to approach and all of sudden you’re struggling to get your workouts in on consecutive days. Your workouts will suffer, because you may be sore and tired from the day before, your chances of injury increase, and something may come up and the workout doesn’t get done.
Set Goals
Try to work just a little bit harder in each workout every week. That may mean get one more push-up than the week before or run faster for at least one or two of your intervals. Little improvements make a big difference in the long run. Each week you will have a sense of accomplishment and confidence that will you spur you on.
Change It Up
Once these workouts are manageable, and you’ve built upon them in your quest to reach goals, try something new. Your body adapts to a repeated stimulus. The change doesn’t need to be revolutionary. By even switching up the order of your exercises you can receive a benefit. Try a new class, take your workouts outside, or join a community exercise group. As you become more fit, you will most likely be open to more options. Take full advantage; it can do wonders for your mind, body, and spirit.
Take Action, Stay Active: Warding Off Osteoarthritis
Kelly Gonzalez
Busy Bodies Health and Fitness
Publishing Date: February 11, 2009
Take Action, Stay Active: Warding Off Osteoarthritis
Whether you were an all-star athlete back in the day, exposed your body to years of hard labor, or had an injury in the past, you may experience some sort of joint discomfort. Joint pain is part of the aging process. Due to years of wear and tear the connective tissues, tendons, and ligaments gradually lose their elasticity. Joints ache, become stiff, inflamed, and cause limited mobility. You can’t stop the clock, but you can take action now to decrease joint pain and prevent conditions affecting the joints such as the most common condition, osteoarthritis.
A joint consists of two bones shaped to bear weight and move freely over one another with the help of cartilage, which covers the ends of the bones and provides cushioning. Around the joint is a fibrous capsule lined with the synovial membrane, which produces synovial fluid to lubricate the joint and “feed” the cartilage. The synovial fluid consists of large protein molecules called proteoglycans that help to form protective tissues. As we age or experience over-use of a joint, we do not produce the necessary components for synovial fluid like we once did, it’s an issue of supply and demand. When this happens our cartilage suffers- it loses elasticity, breaks down, leaving our bones to become stiff and rigid- causing osteoarthritis. One in three people over 60 will have osteoarthritis; over the age of 70 almost everyone has some degree of the condition.
More often than not we wait until we experience some kind of pain and discomfort before taking action. It’s important to use preventive measures to ward off the natural aches and pains that the aging process brings to live life to the fullest. No one forces you to use a cane at 70. It’s up to you to remain mobile and active.
Here are some tips to ward off osteoarthritis:
Supplement with Glucosamine
Glucosamine is an amino sugar and building block of proteoglycans (supports healthy cartilage). Glucosamine is sold over the counter. Tests have proven the dietary supplement to be non-toxic and cause no harmful side effects. The recommended dosage of glucosamine is normally 1500 mg per day. It is normally sold in pill or powder form. It may take a few weeks to feel the benefits of the supplement since it is slow acting. I began taking glucosamine daily when I started distance running. I believe it helps prevent over use injuries. Along with other preventive measures I hope it keeps me running for years to come.
Exercise
This one’s a no-brainer. Physical activity should be a daily part of life to remain healthy. Exercise helps keep joints healthy and mobile. It strengthens the surrounding muscles, tendons, and ligaments, and decreases pain and symptoms of osteoarthritis. If you experience joint pain, especially in the hips and knees, water activities such as water aerobics and aqua jogging are great activities to stay active and lessen the stress on your joints.
Weight Management
Carrying around extra weight takes a toll on your joints. The compression and stress placed on the joints can cause discomfort. It can be frustrating to start an exercise program, because extra pounds can increase your risk of injury. It’s important to start slow and progress gradually. Manage your weight with a balanced diet and daily exercise.
Take your Vitamins
Vitamins aren’t just for kids. A daily vitamin can help ward off the negative effects of aging. Look for a vitamin that contains vitamin C, E, selenium, copper, zinc, and magnesium. Also be sure to get adequate amounts of calcium in your diet.
Avoid Inflammatory Foods
Arthritis literally means “inflammation of the joints.” Certain foods and products can increase inflammation in the body. If you have osteoarthritis or if it runs in your family try to avoid fried foods, dairy products, caffeine, alcohol, sugar, red meats, and “nightshade” vegetables such as eggplant, capsicum, and tomatoes.
Busy Bodies Health and Fitness
Publishing Date: February 11, 2009
Take Action, Stay Active: Warding Off Osteoarthritis
Whether you were an all-star athlete back in the day, exposed your body to years of hard labor, or had an injury in the past, you may experience some sort of joint discomfort. Joint pain is part of the aging process. Due to years of wear and tear the connective tissues, tendons, and ligaments gradually lose their elasticity. Joints ache, become stiff, inflamed, and cause limited mobility. You can’t stop the clock, but you can take action now to decrease joint pain and prevent conditions affecting the joints such as the most common condition, osteoarthritis.
A joint consists of two bones shaped to bear weight and move freely over one another with the help of cartilage, which covers the ends of the bones and provides cushioning. Around the joint is a fibrous capsule lined with the synovial membrane, which produces synovial fluid to lubricate the joint and “feed” the cartilage. The synovial fluid consists of large protein molecules called proteoglycans that help to form protective tissues. As we age or experience over-use of a joint, we do not produce the necessary components for synovial fluid like we once did, it’s an issue of supply and demand. When this happens our cartilage suffers- it loses elasticity, breaks down, leaving our bones to become stiff and rigid- causing osteoarthritis. One in three people over 60 will have osteoarthritis; over the age of 70 almost everyone has some degree of the condition.
More often than not we wait until we experience some kind of pain and discomfort before taking action. It’s important to use preventive measures to ward off the natural aches and pains that the aging process brings to live life to the fullest. No one forces you to use a cane at 70. It’s up to you to remain mobile and active.
Here are some tips to ward off osteoarthritis:
Supplement with Glucosamine
Glucosamine is an amino sugar and building block of proteoglycans (supports healthy cartilage). Glucosamine is sold over the counter. Tests have proven the dietary supplement to be non-toxic and cause no harmful side effects. The recommended dosage of glucosamine is normally 1500 mg per day. It is normally sold in pill or powder form. It may take a few weeks to feel the benefits of the supplement since it is slow acting. I began taking glucosamine daily when I started distance running. I believe it helps prevent over use injuries. Along with other preventive measures I hope it keeps me running for years to come.
Exercise
This one’s a no-brainer. Physical activity should be a daily part of life to remain healthy. Exercise helps keep joints healthy and mobile. It strengthens the surrounding muscles, tendons, and ligaments, and decreases pain and symptoms of osteoarthritis. If you experience joint pain, especially in the hips and knees, water activities such as water aerobics and aqua jogging are great activities to stay active and lessen the stress on your joints.
Weight Management
Carrying around extra weight takes a toll on your joints. The compression and stress placed on the joints can cause discomfort. It can be frustrating to start an exercise program, because extra pounds can increase your risk of injury. It’s important to start slow and progress gradually. Manage your weight with a balanced diet and daily exercise.
Take your Vitamins
Vitamins aren’t just for kids. A daily vitamin can help ward off the negative effects of aging. Look for a vitamin that contains vitamin C, E, selenium, copper, zinc, and magnesium. Also be sure to get adequate amounts of calcium in your diet.
Avoid Inflammatory Foods
Arthritis literally means “inflammation of the joints.” Certain foods and products can increase inflammation in the body. If you have osteoarthritis or if it runs in your family try to avoid fried foods, dairy products, caffeine, alcohol, sugar, red meats, and “nightshade” vegetables such as eggplant, capsicum, and tomatoes.
Make A Splash: Water Aerobics Can Help Get You Fit Quick
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: 2/4/09
Make A Splash: Water Aerobics Can Help You Get Fit Quick
Freezing cold temperatures can make outdoor exercise uncomfortable and daunting. It becomes more difficult than ever to stick to a consistent exercise program during the winter. Unfortunately, this can lead to weight gain, and decreased health and energy.
The gym is always a good option during the winter, but after a few weeks, you may become bored with the standard cardio machines and free weights. If this is the case, it’s time to switch things up. Not only will a change in your exercise routine stimulate your mind, but it will also help you break through plateaus by working different muscles, and presenting new challenges to the body.
If you haven’t tried water aerobics or aqua exercise before, it’s definitely something to consider. Aqua exercise classes are the perfect winter activity, because it’s indoors, social, and can safely prepare you to spring back into action when the weather warms up.
There are different variations of water exercise. There’s water aerobics, which primarily gets your heart rate up and improves lung and heart function there’s aqua strength training classes that improve strength and muscle tone, and even basic aqua jogging, which can help running form and lessen the risk of injury.
The most popular form of aqua exercise is water aerobics. Most classes combine cardiovascular conditioning, strength training, and flexibility into an hour-long class. Water aerobics generally consists of jogging, kicking, jumping, and even plyometrics to boost fitness levels. The average person burns about 300-500 calories/hour depending on how intense the workload is.
Strength training equipment especially made for water aerobics is often used to perform basic strength training exercises such as bicep curls, military presses, squats, and tricep extensions. Muscle tone is increased and strength is gained, because water provides resistance from every direction. Water provides 12% more resistance than on land, but feels easier. You not only receive resistance from the concentric action of the muscle (when the muscle contracts), but also are challenged during the eccentric phase (lengthening of the muscle).
If you haven’t exercised in a while, and want to get back in shape safely, water aerobics is the perfect form of exercise. In water you only support 50% of your body weight, which makes exercise easier. The water provides cushioning. Water aerobics is ideal if you are elderly, overweight, pregnant, or recovering from an injury. It can help arthritis, back pain, soft tissue injury, and decreased mobility.
If you’re an avid runner, aqua jogging can be a great from of cross training. By performing the running motion in hip or chest level water, or even deep water you are working in slow motion, this forces you to focus on correct form and action. You can prevent over doing it, and excessive wear and tear on your body by taking a day off from pounding on the roads. The greatest thing is that you’re still getting the cardiovascular and neuromuscular benefits of running.
An indoor pool can be a great place to do plyometics, which can improve speed, strength, and endurance. By performing tuck jumps, alternating lunge jumps, and scissor jumps in the pool, you are recruiting fast twitch muscles, burning fat, and increasing your lactate threshold without the pressure on your joints, which can increase your risk of injury.
If the gym is a bore, exercising at home is unproductive, and facing the cold temperatures and wind chill is not even an option, look into signing up for a water aerobics class at an indoor swimming facility. It’s a fun way to burn calories, boost fitness, and meet new people.
Busy Bodies Health and Fitness
Date Published: 2/4/09
Make A Splash: Water Aerobics Can Help You Get Fit Quick
Freezing cold temperatures can make outdoor exercise uncomfortable and daunting. It becomes more difficult than ever to stick to a consistent exercise program during the winter. Unfortunately, this can lead to weight gain, and decreased health and energy.
The gym is always a good option during the winter, but after a few weeks, you may become bored with the standard cardio machines and free weights. If this is the case, it’s time to switch things up. Not only will a change in your exercise routine stimulate your mind, but it will also help you break through plateaus by working different muscles, and presenting new challenges to the body.
If you haven’t tried water aerobics or aqua exercise before, it’s definitely something to consider. Aqua exercise classes are the perfect winter activity, because it’s indoors, social, and can safely prepare you to spring back into action when the weather warms up.
There are different variations of water exercise. There’s water aerobics, which primarily gets your heart rate up and improves lung and heart function there’s aqua strength training classes that improve strength and muscle tone, and even basic aqua jogging, which can help running form and lessen the risk of injury.
The most popular form of aqua exercise is water aerobics. Most classes combine cardiovascular conditioning, strength training, and flexibility into an hour-long class. Water aerobics generally consists of jogging, kicking, jumping, and even plyometrics to boost fitness levels. The average person burns about 300-500 calories/hour depending on how intense the workload is.
Strength training equipment especially made for water aerobics is often used to perform basic strength training exercises such as bicep curls, military presses, squats, and tricep extensions. Muscle tone is increased and strength is gained, because water provides resistance from every direction. Water provides 12% more resistance than on land, but feels easier. You not only receive resistance from the concentric action of the muscle (when the muscle contracts), but also are challenged during the eccentric phase (lengthening of the muscle).
If you haven’t exercised in a while, and want to get back in shape safely, water aerobics is the perfect form of exercise. In water you only support 50% of your body weight, which makes exercise easier. The water provides cushioning. Water aerobics is ideal if you are elderly, overweight, pregnant, or recovering from an injury. It can help arthritis, back pain, soft tissue injury, and decreased mobility.
If you’re an avid runner, aqua jogging can be a great from of cross training. By performing the running motion in hip or chest level water, or even deep water you are working in slow motion, this forces you to focus on correct form and action. You can prevent over doing it, and excessive wear and tear on your body by taking a day off from pounding on the roads. The greatest thing is that you’re still getting the cardiovascular and neuromuscular benefits of running.
An indoor pool can be a great place to do plyometics, which can improve speed, strength, and endurance. By performing tuck jumps, alternating lunge jumps, and scissor jumps in the pool, you are recruiting fast twitch muscles, burning fat, and increasing your lactate threshold without the pressure on your joints, which can increase your risk of injury.
If the gym is a bore, exercising at home is unproductive, and facing the cold temperatures and wind chill is not even an option, look into signing up for a water aerobics class at an indoor swimming facility. It’s a fun way to burn calories, boost fitness, and meet new people.
Improve Health with Acupuncture
Kelly Gonzalez
Busy Bodies
Health and Fitness
Date Published: January 28, 2009
Improve Health with Acupuncture
I love delving into new things, especially when it’s health and fitness related. One aspect of Australia that I find particularly intriguing is the emphasis on holistic health. Holistic health care embodies treatment for the body, mind, and spirit. Examples of holistic health practices include yoga, meditation, massage therapy, Chinese herbal medicine, and acupuncture.
I have tried and tested all these methods. Each one is incredibly valuable in increasing overall health, and I’ve received the benefits that each offers, but the one I was most nervous about trying was acupuncture. I’m not a fan of needles. I have to lie down and close my eyes when blood is drawn at the doctor’s office; afraid I may faint.
I entered Dr. Charles Lu’s office of Traditional Chinese Medicine and Acupuncture out of pure curiosity after walking by numerous times a day. The sign outside said “Treatment for…insomnia, allergies, headaches, muscle pain, anxiety, eczema, weight loss, back pain, arthritis, digestive disorders.” I didn’t have any condition I was aware of, but figured I would inquire about how it works.
Dr. Charles did a very quick examination to see if my qi (pronounced chee) or “life energy” was flowing throughout my body properly. He felt my pulse in both wrists, examined my eyes, and tongue. I was skeptical at first. It seemed a bit too basic to reach a conclusion regarding my health.
By feeling my pulse Dr. Charles was examining the meridians of the body. The body’s meridians are “a network of invisible channels throughout the body, if the flow of the qi (life force) in one of the meridians is blocked or there is not an adequate supply of qi, then the body fails to maintain harmony, balance and order, and disease or illness follows” (Australian Acupuncture and Chinese Medicine Association).
Dr. Charles said there was not enough qi in my liver meridian, which causes stress and anxiety. I decided to try acupuncture. I have to have more qi in my liver meridian, right? Dr. Charles said if the meridians stay blocked it could eventually lead to cancer and other illnesses.
I threw a million questions out to Dr. Charles, about any pain incurred, how deep the needles go, how and why it works, if it’s really beneficial, etc. Dr. Charles, being a very calm man with broken English was not extremely helpful in answering my multitude of questions. I surrendered, lied down on the table, and watched him draw sterile needles from a pouch.
There was no pain involved, barely even a pinch as the needles were inserted into my liver meridian points which lie on the inside of the leg, just above the ankles. The needles were very fine. The needles work with the electrical circuitry of the body; causing a steady vibration that promotes healing and allows the body to regain balance and harmony.
I remained still on the table for about 20 minutes before Dr. Charles returned to dislodge the needles. Since I wasn’t treated for something more measurable it’s hard to say whether it worked or not. I did sleep very well that week. I’m not sure if it helped reduce stress, because it’s difficult to be the least bit stressed in my location, and current situation.
Many studies have been done on acupuncture to prove that it provides lasting pain relief. By examining the brain images of subjects in pain, a study at the University of Medicine and Dentistry of New Jersey found that subjects’ pain was reduced by up to 70% with acupuncture.
Many people rely on medications for pain relief and suffer from side effects. Acupuncture is non-addictive, has no side effects, and can provide relief for months. It is one of the “oldest and most long-standing health care systems in the world” (AACMA). Originating in China, this form of Eastern medicine focuses on creating wellness in the whole body, treating and preventing disease. Many Western medicine philosophies focus primarily on relieving pain for a short period of time and require constant use. Acupuncture treats the symptoms, strengthens immunity by increasing T-cell counts, and helps the body protect itself from future problems.
Acupuncture therapy may relieve symptoms after just one treatment, while other conditions require multiple and regular treatments. Many body clinics and massage therapy practices offer acupuncture.
The abundance of Eastern medicine and holistic health practice in Australia affects the cost. An acupuncture treatment costs about $20-30 in most clinics on the Gold Coast owned by Traditional Chinese Medicine practitioners. In the states acupuncture normally costs about $75-90 for the initial visit at most clinics.
If you find you’re constantly reaching for over the counter remedies for pain relief, cold and flu symptoms, or digestive disorders, try another alternative and call an acupuncturist instead. You may be amazed with the results.
Busy Bodies
Health and Fitness
Date Published: January 28, 2009
Improve Health with Acupuncture
I love delving into new things, especially when it’s health and fitness related. One aspect of Australia that I find particularly intriguing is the emphasis on holistic health. Holistic health care embodies treatment for the body, mind, and spirit. Examples of holistic health practices include yoga, meditation, massage therapy, Chinese herbal medicine, and acupuncture.
I have tried and tested all these methods. Each one is incredibly valuable in increasing overall health, and I’ve received the benefits that each offers, but the one I was most nervous about trying was acupuncture. I’m not a fan of needles. I have to lie down and close my eyes when blood is drawn at the doctor’s office; afraid I may faint.
I entered Dr. Charles Lu’s office of Traditional Chinese Medicine and Acupuncture out of pure curiosity after walking by numerous times a day. The sign outside said “Treatment for…insomnia, allergies, headaches, muscle pain, anxiety, eczema, weight loss, back pain, arthritis, digestive disorders.” I didn’t have any condition I was aware of, but figured I would inquire about how it works.
Dr. Charles did a very quick examination to see if my qi (pronounced chee) or “life energy” was flowing throughout my body properly. He felt my pulse in both wrists, examined my eyes, and tongue. I was skeptical at first. It seemed a bit too basic to reach a conclusion regarding my health.
By feeling my pulse Dr. Charles was examining the meridians of the body. The body’s meridians are “a network of invisible channels throughout the body, if the flow of the qi (life force) in one of the meridians is blocked or there is not an adequate supply of qi, then the body fails to maintain harmony, balance and order, and disease or illness follows” (Australian Acupuncture and Chinese Medicine Association).
Dr. Charles said there was not enough qi in my liver meridian, which causes stress and anxiety. I decided to try acupuncture. I have to have more qi in my liver meridian, right? Dr. Charles said if the meridians stay blocked it could eventually lead to cancer and other illnesses.
I threw a million questions out to Dr. Charles, about any pain incurred, how deep the needles go, how and why it works, if it’s really beneficial, etc. Dr. Charles, being a very calm man with broken English was not extremely helpful in answering my multitude of questions. I surrendered, lied down on the table, and watched him draw sterile needles from a pouch.
There was no pain involved, barely even a pinch as the needles were inserted into my liver meridian points which lie on the inside of the leg, just above the ankles. The needles were very fine. The needles work with the electrical circuitry of the body; causing a steady vibration that promotes healing and allows the body to regain balance and harmony.
I remained still on the table for about 20 minutes before Dr. Charles returned to dislodge the needles. Since I wasn’t treated for something more measurable it’s hard to say whether it worked or not. I did sleep very well that week. I’m not sure if it helped reduce stress, because it’s difficult to be the least bit stressed in my location, and current situation.
Many studies have been done on acupuncture to prove that it provides lasting pain relief. By examining the brain images of subjects in pain, a study at the University of Medicine and Dentistry of New Jersey found that subjects’ pain was reduced by up to 70% with acupuncture.
Many people rely on medications for pain relief and suffer from side effects. Acupuncture is non-addictive, has no side effects, and can provide relief for months. It is one of the “oldest and most long-standing health care systems in the world” (AACMA). Originating in China, this form of Eastern medicine focuses on creating wellness in the whole body, treating and preventing disease. Many Western medicine philosophies focus primarily on relieving pain for a short period of time and require constant use. Acupuncture treats the symptoms, strengthens immunity by increasing T-cell counts, and helps the body protect itself from future problems.
Acupuncture therapy may relieve symptoms after just one treatment, while other conditions require multiple and regular treatments. Many body clinics and massage therapy practices offer acupuncture.
The abundance of Eastern medicine and holistic health practice in Australia affects the cost. An acupuncture treatment costs about $20-30 in most clinics on the Gold Coast owned by Traditional Chinese Medicine practitioners. In the states acupuncture normally costs about $75-90 for the initial visit at most clinics.
If you find you’re constantly reaching for over the counter remedies for pain relief, cold and flu symptoms, or digestive disorders, try another alternative and call an acupuncturist instead. You may be amazed with the results.
Strength Training With Resistance Bands
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: January 14, 2009
Strength Training with Resistance Bands
I’m sure you’ve seen resistance bands at the gym, you know, those colorful bands of rubber tubing with handles at the end. Have you ever used them? Resistance bands can be a great alternative form of strength training.
Many physical therapists recommend resistance bands to their patients as a form of rehabilitation to aid in strengthening and stretching. The benefits that resistance bands provide has caught on for more then just those individuals who are recovering from an injury.
Athletes involved in sports that require speed and agility often use resistance bands in their training, because the bands provide a safe way to practice explosive movements and plyometrics through resistance.
Everyone can benefit from strength training. Resistance bands are a great way of strengthening every muscle in the body, and adding variety to your routine. Unlike some machines, resistance bands force you to stabilize your body while performing the movement so you reap the added benefits of increased coordination and balance. The band also provides tension through the entire repetition, which if done properly can stimulate the recruitment of more muscle fibers, which means more strength is capable of being achieved.
The best thing about resistance bands is that they are small, light, and portable. They are a great piece of equipment to have in your home, because you can get a full body workout without having to go to the gym. It’s valuable to have a stable device like a stairwell spindle or sturdy bedpost to wrap the band around for some of the exercises. If you’re going out of town on vacation and worried about not being able to hit the gym for a few days, a resistance band makes the perfect addition to your suitcase.
Resistance bands generally cost anywhere from $6-$20. The main downside is that you can’t measure your strength gains by a numerical number of the weight you are lifting. The bands range in thickness. The thicker the band the more tension it will provide. I recommend getting a set of bands that vary in thickness in order to perform different exercises. Another way to adjust the amount of tension and the intensity level is to grip the band so it is shorter and provides more tension.
Below is a routine that targets all the major muscle groups of the body using a resistance band. Try to perform 12-15 repetitions for each exercise.
For Chest
Chest Press: Wrap the band around a stable device. Stand facing the opposite direction far enough away so there is the desirable amount of resistance. With an overhand grip (knuckles up), press both handles away from as if you were doing a push-up.
Resisted Push-up: Place the band over your shoulders as you are in push up position. Hold the band under your palms so the band is relatively tight around your back. Perform a push-up against the resistance.
For Back
Low Row: Wrap the band around a stable device. Facing the same direction, grip both handles and step backwards so there is enough tension. With both hands pull back alongside your obliques and pinch your shoulder blades together, release, and repeat.
Lat Pull: Sitting on a stability ball (for the added benefit of core stability) or on a bench/chair. Grasp the middle of the band in each hand, keeping your hands close enough together to provide you with the appropriate amount of resistance. Stretch the band apart and to the sides as you pull the band down to the top of your sternum, feeling the contraction of your back and biceps.
For Shoulders
Shoulder Press: Take a handle in each hand and place the middle of the band under your feet. Bring your hands up to be in line with your shoulders. Press up overhead bringing the handles together at the top of the contraction.
For Legs and Glutes
Squat and bicep curl: Place bands under both feet, which are hip width apart as you take a handle of the band in each hand and curl your hands around. Squat down as if you are sitting in a chair, keeping your knees over your ankles, as you are coming down into a squat keep your elbows at your sides and complete a bicep curl. Release your arms down as you stand up.
For Abs
Resisted Sit-up: You can sit on a stability ball to make this exercise more difficult or sitting on the floor is fine as well. Wrap the band around a stable device, face the opposite direction and take one handle in each hand with an overhand grip. Lean back with a straight spine so you can feel the tension in your abs; sit up and perform a controlled crunch against the resistance and slowly lower back down.
Resistance bands can also aid in flexibility, which is a main component of fitness. They can help you get a deeper stretch. Try using the resistance band to stretch your hamstrings.
Seated Straight Leg Hamstring Stretch: Sit up tall on the floor with both legs straight in front of you keeping a slight bend in your knees. Wrap the resistance band around both feet and grab the middle part of the band on each side of your feet so you have enough tension. Lean forward with a straight back to feel a stretch in your hamstrings. To go deeper into the stretch release from the stretch slightly as you inhale and try to bring your chest closer to your knees as you exhale, using the band to gain more flexibility.
Resistance bands are the perfect quick and effective tool for strengthening the entire body when you have limited space at home or can’t make it to the gym. So never feel like you can’t get your workout in, just grab that piece of rubber tubing and get going!
Busy Bodies Health and Fitness
Date Published: January 14, 2009
Strength Training with Resistance Bands
I’m sure you’ve seen resistance bands at the gym, you know, those colorful bands of rubber tubing with handles at the end. Have you ever used them? Resistance bands can be a great alternative form of strength training.
Many physical therapists recommend resistance bands to their patients as a form of rehabilitation to aid in strengthening and stretching. The benefits that resistance bands provide has caught on for more then just those individuals who are recovering from an injury.
Athletes involved in sports that require speed and agility often use resistance bands in their training, because the bands provide a safe way to practice explosive movements and plyometrics through resistance.
Everyone can benefit from strength training. Resistance bands are a great way of strengthening every muscle in the body, and adding variety to your routine. Unlike some machines, resistance bands force you to stabilize your body while performing the movement so you reap the added benefits of increased coordination and balance. The band also provides tension through the entire repetition, which if done properly can stimulate the recruitment of more muscle fibers, which means more strength is capable of being achieved.
The best thing about resistance bands is that they are small, light, and portable. They are a great piece of equipment to have in your home, because you can get a full body workout without having to go to the gym. It’s valuable to have a stable device like a stairwell spindle or sturdy bedpost to wrap the band around for some of the exercises. If you’re going out of town on vacation and worried about not being able to hit the gym for a few days, a resistance band makes the perfect addition to your suitcase.
Resistance bands generally cost anywhere from $6-$20. The main downside is that you can’t measure your strength gains by a numerical number of the weight you are lifting. The bands range in thickness. The thicker the band the more tension it will provide. I recommend getting a set of bands that vary in thickness in order to perform different exercises. Another way to adjust the amount of tension and the intensity level is to grip the band so it is shorter and provides more tension.
Below is a routine that targets all the major muscle groups of the body using a resistance band. Try to perform 12-15 repetitions for each exercise.
For Chest
Chest Press: Wrap the band around a stable device. Stand facing the opposite direction far enough away so there is the desirable amount of resistance. With an overhand grip (knuckles up), press both handles away from as if you were doing a push-up.
Resisted Push-up: Place the band over your shoulders as you are in push up position. Hold the band under your palms so the band is relatively tight around your back. Perform a push-up against the resistance.
For Back
Low Row: Wrap the band around a stable device. Facing the same direction, grip both handles and step backwards so there is enough tension. With both hands pull back alongside your obliques and pinch your shoulder blades together, release, and repeat.
Lat Pull: Sitting on a stability ball (for the added benefit of core stability) or on a bench/chair. Grasp the middle of the band in each hand, keeping your hands close enough together to provide you with the appropriate amount of resistance. Stretch the band apart and to the sides as you pull the band down to the top of your sternum, feeling the contraction of your back and biceps.
For Shoulders
Shoulder Press: Take a handle in each hand and place the middle of the band under your feet. Bring your hands up to be in line with your shoulders. Press up overhead bringing the handles together at the top of the contraction.
For Legs and Glutes
Squat and bicep curl: Place bands under both feet, which are hip width apart as you take a handle of the band in each hand and curl your hands around. Squat down as if you are sitting in a chair, keeping your knees over your ankles, as you are coming down into a squat keep your elbows at your sides and complete a bicep curl. Release your arms down as you stand up.
For Abs
Resisted Sit-up: You can sit on a stability ball to make this exercise more difficult or sitting on the floor is fine as well. Wrap the band around a stable device, face the opposite direction and take one handle in each hand with an overhand grip. Lean back with a straight spine so you can feel the tension in your abs; sit up and perform a controlled crunch against the resistance and slowly lower back down.
Resistance bands can also aid in flexibility, which is a main component of fitness. They can help you get a deeper stretch. Try using the resistance band to stretch your hamstrings.
Seated Straight Leg Hamstring Stretch: Sit up tall on the floor with both legs straight in front of you keeping a slight bend in your knees. Wrap the resistance band around both feet and grab the middle part of the band on each side of your feet so you have enough tension. Lean forward with a straight back to feel a stretch in your hamstrings. To go deeper into the stretch release from the stretch slightly as you inhale and try to bring your chest closer to your knees as you exhale, using the band to gain more flexibility.
Resistance bands are the perfect quick and effective tool for strengthening the entire body when you have limited space at home or can’t make it to the gym. So never feel like you can’t get your workout in, just grab that piece of rubber tubing and get going!
More Tea, Please
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: January 21, 2009
More Tea, Please
The next time you’re in line at Starbucks you may want to think about ordering tea instead of your usual coffee. With only 1/3 the amount of caffeine it may not be enough to perk up the avid coffee drinker, but tea offers numerous health benefits that will keep you going in the long run.
Tea has been popular for millions of years all over the world. It is the second most consumed beverage behind water. Tea such as black, green, white, and oolong are made from the leaves of the evergreen tree camellia sinensis, which contain polyphenol antioxidants.
Antioxidants are important in a person’s diet, because they rid the body of molecules called free radicals, which are a by product of cellular activity, pollution, and the natural aging process. Free radicals are destructive within the body, because they harm DNA molecules, and pave the way for illness and disease. High amounts of antioxidants can be found in fruits and vegetables, and other plant based foods such as the dried leaves used to make brewed tea.
One of the most studied teas for its amazing health benefits is green tea. Green tea is rich in catechin polyphenols, such as epigallocatechin gallate (EGCG). EGCG is an antioxidant with cancer fighting powers. Studies have shown it can aid in protection against various forms of cancer including esophageal, gastric, skin, ovarian, lung, and colon cancer. Studies have also shown that drinking 2-3 cups per day can lower blood pressure, cholesterol, and decrease the risk of heart attack.
Not only does green tea contain immune boosting antioxidants, but it can also protect your teeth. Tea has bacteria killing properties to fight plaque, gum disease, and bad breath. Tea contains fluoride, which can protect against cavities.
Green tea has gotten a couple of knocks for it’s fluoride content, despite the positive attributes since too much fluoride can be bad for you. It is recommended that a person receive no more than 10/mg of fluoride per day. Loose leaf green tea only contains about 0.3 mg of fluoride, so unless you’re drinking about 30 cups per day, no worries.
Studies suggest that the polyphenols in green tea can help reduce and prevent rheumatoid arthritis. One study found that regular tea drinkers reported to have stronger bones and were less likely to develop arthritis. Those who drank tea regularly for 10 years or more had higher bone mineral density in their spines than non-tea drinkers.
Green tea is currently gaining more popularity due to studies that suggest it aids in weight loss. The combination of EGCG and caffeine in green tea work together to stimulate thermogenesis, heat production in the body. It increases fat oxidation and increases energy expenditure.
Although ECGC is capable of giving metabolism a boost, drinking a cup or two of green tea is not a pure weight loss remedy. A Japanese study shows that 5 cups of green tea per day only burns about 70 calories through thermogenesis. Drink your tea for all the health benefits, but keep in mind that you must always exercise and eat a well balanced diet for weight management.
There are tons of teas to choose from, but high quality loose leaf teas are the best. Brew your tea for 3-5 minutes to bring out the antioxidants. Add honey, milk, lemon or sugar to sweeten. Relax, sip, and enjoy. It’s not milk, but this beverage does a body good.
Busy Bodies Health and Fitness
Date Published: January 21, 2009
More Tea, Please
The next time you’re in line at Starbucks you may want to think about ordering tea instead of your usual coffee. With only 1/3 the amount of caffeine it may not be enough to perk up the avid coffee drinker, but tea offers numerous health benefits that will keep you going in the long run.
Tea has been popular for millions of years all over the world. It is the second most consumed beverage behind water. Tea such as black, green, white, and oolong are made from the leaves of the evergreen tree camellia sinensis, which contain polyphenol antioxidants.
Antioxidants are important in a person’s diet, because they rid the body of molecules called free radicals, which are a by product of cellular activity, pollution, and the natural aging process. Free radicals are destructive within the body, because they harm DNA molecules, and pave the way for illness and disease. High amounts of antioxidants can be found in fruits and vegetables, and other plant based foods such as the dried leaves used to make brewed tea.
One of the most studied teas for its amazing health benefits is green tea. Green tea is rich in catechin polyphenols, such as epigallocatechin gallate (EGCG). EGCG is an antioxidant with cancer fighting powers. Studies have shown it can aid in protection against various forms of cancer including esophageal, gastric, skin, ovarian, lung, and colon cancer. Studies have also shown that drinking 2-3 cups per day can lower blood pressure, cholesterol, and decrease the risk of heart attack.
Not only does green tea contain immune boosting antioxidants, but it can also protect your teeth. Tea has bacteria killing properties to fight plaque, gum disease, and bad breath. Tea contains fluoride, which can protect against cavities.
Green tea has gotten a couple of knocks for it’s fluoride content, despite the positive attributes since too much fluoride can be bad for you. It is recommended that a person receive no more than 10/mg of fluoride per day. Loose leaf green tea only contains about 0.3 mg of fluoride, so unless you’re drinking about 30 cups per day, no worries.
Studies suggest that the polyphenols in green tea can help reduce and prevent rheumatoid arthritis. One study found that regular tea drinkers reported to have stronger bones and were less likely to develop arthritis. Those who drank tea regularly for 10 years or more had higher bone mineral density in their spines than non-tea drinkers.
Green tea is currently gaining more popularity due to studies that suggest it aids in weight loss. The combination of EGCG and caffeine in green tea work together to stimulate thermogenesis, heat production in the body. It increases fat oxidation and increases energy expenditure.
Although ECGC is capable of giving metabolism a boost, drinking a cup or two of green tea is not a pure weight loss remedy. A Japanese study shows that 5 cups of green tea per day only burns about 70 calories through thermogenesis. Drink your tea for all the health benefits, but keep in mind that you must always exercise and eat a well balanced diet for weight management.
There are tons of teas to choose from, but high quality loose leaf teas are the best. Brew your tea for 3-5 minutes to bring out the antioxidants. Add honey, milk, lemon or sugar to sweeten. Relax, sip, and enjoy. It’s not milk, but this beverage does a body good.
S.M.A.R.T. Resolutions
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: January 7, 2009
S.M.A.R.T. Resolutions
The most common New Year’s resolutions concern health with number one being “lose weight.” This is a great goal for 2009; a healthy weight aids in disease prevention, increases your vitality, and can raise your self-esteem. Okay, so the goal is set, but there’s something missing. How are you going to do it?
Gym memberships in January sky- rocket as people are adamant about sticking to their resolution. Although, the memberships increase, the attendance doesn’t always follow the same pattern. By mid-February to early March many new members have thrown in the towel. Unfortunately, it wasn’t used to wipe away their sweat.
Goals are often long-term and very broad. When it comes to accomplishing any goal you must have objectives. Objectives are detailed, specific targets of performance that are S.M.A.R.T. S.M.A.R.T. refers to specific, measurable, attainable, realistic (yet challenging), and timely. Let’s look at each one individually for a goal of weight loss.
Specific
Okay, you want to lose weight. Check. How much do you want to lose? Set a specific and realistic short-term goal, like lose 1 pound each week. Psychologically, losing one pound in a week is a lot less daunting then saying, “I want to lose 50 pounds.”
How are you going to lose weight? First, you must know the basics. You have to use more calories for energy than you consume. First, examine your diet and eating habits. I recommend keeping a log and writing down everything you eat, time, and how you felt before and after eating for 3 days. Examine the data. Are you eating small meals throughout the day? Do you go crazy for dessert at night? Are you having a few too many alcoholic drinks? Are you stressed and ravenous when you sit down for a meal, which can cause you to overeat? Notice where changes can be made, implement a plan of action, and stick to it.
Set a small goal of only eating out once per week or grocery shop every week to make sure you have healthy snacks on hand. Once you’ve accomplished one objective add another until it becomes habit.
Next-exercise. Ask yourself what the best form of exercise is for you. Not everyone loves going to the gym, in fact many people despise gyms, because it’s uncomfortable, they may feel inadequate, or don’t have the time. Find a form of exercise you enjoy and set an objective of completing an exercise session at least three times per week. Look at your schedule and determine when you can fit it in. Treat your workouts like important appointments. You have to be on time; you can’t cancel at the last minute (if it helps pretend there’s a fee for cancellations).
Measurable
A weight loss goal is easy to measure, jump on the scale and pray it’s less then it was the last time, but weight loss isn’t the only method of telling whether or not your hard work is paying off. Use a variety of methods.
If the scale doesn’t budge for two or three weeks, don’t give up. Try using an article of clothing to gauge your improvements. People lose fat at very different rates, and in many different areas when they first begin a weight loss program. Have a pair of pants that you try on every two weeks and see if they are getting looser. You may not be dropping weight according to the scale, but you could be losing inches as you tighten and tone. As far as your workouts go, keep track of your improvements by taking note of your increased endurance, strength, or energy levels. Challenge yourself by setting new objectives like “complete 45 minutes of cardio” rather than your standard half hour session. Accomplishing these small feats provide confidence and push you to work harder.
Don’t get in the habit of weighing, measuring, or checking your levels of body fat too often. Only measure every week or two at the same time of day. Weight fluctuates on a daily basis. It’s unhealthy to become obsessive over it. Even if two weeks isn’t giving the results you want don’t get mad, just re-examine your program. Were you really working out as intensely and often as you need to? Were your eating habits as clean as you claim? If you’re efforts are getting you nowhere it may be time to seek the help of a professional. Get advice from a personal trainer, nutritionist, doctor, or do some research of your own.
Attainable/Realistic (yet challenging)
If you want to make your New Year’s resolution a reality by 2010 you must be realistic. Set goals that YOU are passionate about. Don’t try to do something just because someone else thinks you should. To accomplish a major goal you must want it for yourself. Don’t over commit. If you know it’s nearly impossible to workout 6 days a week alter your objectives so it is challenging, but manageable. Also, be honest with yourself. Don’t compare yourself to others. Be aware of your abilities and limitations, and improve upon them.
Timely
Don’t let another year go by without achieving your goal or sticking to your resolution. Make a timeline and mark your calendar. By working on a weekly schedule it can be easier to stay on track. Each week plan healthy meals, acknowledge accomplishments, and plan daily workouts according to your schedule that week.
A new year can be a time to fulfill passions, learn new hobbies, and get healthier. It is full of possibilities. Don’t let another year pass you by. There’s no time like the present.
Busy Bodies Health and Fitness
Date Published: January 7, 2009
S.M.A.R.T. Resolutions
The most common New Year’s resolutions concern health with number one being “lose weight.” This is a great goal for 2009; a healthy weight aids in disease prevention, increases your vitality, and can raise your self-esteem. Okay, so the goal is set, but there’s something missing. How are you going to do it?
Gym memberships in January sky- rocket as people are adamant about sticking to their resolution. Although, the memberships increase, the attendance doesn’t always follow the same pattern. By mid-February to early March many new members have thrown in the towel. Unfortunately, it wasn’t used to wipe away their sweat.
Goals are often long-term and very broad. When it comes to accomplishing any goal you must have objectives. Objectives are detailed, specific targets of performance that are S.M.A.R.T. S.M.A.R.T. refers to specific, measurable, attainable, realistic (yet challenging), and timely. Let’s look at each one individually for a goal of weight loss.
Specific
Okay, you want to lose weight. Check. How much do you want to lose? Set a specific and realistic short-term goal, like lose 1 pound each week. Psychologically, losing one pound in a week is a lot less daunting then saying, “I want to lose 50 pounds.”
How are you going to lose weight? First, you must know the basics. You have to use more calories for energy than you consume. First, examine your diet and eating habits. I recommend keeping a log and writing down everything you eat, time, and how you felt before and after eating for 3 days. Examine the data. Are you eating small meals throughout the day? Do you go crazy for dessert at night? Are you having a few too many alcoholic drinks? Are you stressed and ravenous when you sit down for a meal, which can cause you to overeat? Notice where changes can be made, implement a plan of action, and stick to it.
Set a small goal of only eating out once per week or grocery shop every week to make sure you have healthy snacks on hand. Once you’ve accomplished one objective add another until it becomes habit.
Next-exercise. Ask yourself what the best form of exercise is for you. Not everyone loves going to the gym, in fact many people despise gyms, because it’s uncomfortable, they may feel inadequate, or don’t have the time. Find a form of exercise you enjoy and set an objective of completing an exercise session at least three times per week. Look at your schedule and determine when you can fit it in. Treat your workouts like important appointments. You have to be on time; you can’t cancel at the last minute (if it helps pretend there’s a fee for cancellations).
Measurable
A weight loss goal is easy to measure, jump on the scale and pray it’s less then it was the last time, but weight loss isn’t the only method of telling whether or not your hard work is paying off. Use a variety of methods.
If the scale doesn’t budge for two or three weeks, don’t give up. Try using an article of clothing to gauge your improvements. People lose fat at very different rates, and in many different areas when they first begin a weight loss program. Have a pair of pants that you try on every two weeks and see if they are getting looser. You may not be dropping weight according to the scale, but you could be losing inches as you tighten and tone. As far as your workouts go, keep track of your improvements by taking note of your increased endurance, strength, or energy levels. Challenge yourself by setting new objectives like “complete 45 minutes of cardio” rather than your standard half hour session. Accomplishing these small feats provide confidence and push you to work harder.
Don’t get in the habit of weighing, measuring, or checking your levels of body fat too often. Only measure every week or two at the same time of day. Weight fluctuates on a daily basis. It’s unhealthy to become obsessive over it. Even if two weeks isn’t giving the results you want don’t get mad, just re-examine your program. Were you really working out as intensely and often as you need to? Were your eating habits as clean as you claim? If you’re efforts are getting you nowhere it may be time to seek the help of a professional. Get advice from a personal trainer, nutritionist, doctor, or do some research of your own.
Attainable/Realistic (yet challenging)
If you want to make your New Year’s resolution a reality by 2010 you must be realistic. Set goals that YOU are passionate about. Don’t try to do something just because someone else thinks you should. To accomplish a major goal you must want it for yourself. Don’t over commit. If you know it’s nearly impossible to workout 6 days a week alter your objectives so it is challenging, but manageable. Also, be honest with yourself. Don’t compare yourself to others. Be aware of your abilities and limitations, and improve upon them.
Timely
Don’t let another year go by without achieving your goal or sticking to your resolution. Make a timeline and mark your calendar. By working on a weekly schedule it can be easier to stay on track. Each week plan healthy meals, acknowledge accomplishments, and plan daily workouts according to your schedule that week.
A new year can be a time to fulfill passions, learn new hobbies, and get healthier. It is full of possibilities. Don’t let another year pass you by. There’s no time like the present.
For Body or Booze
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: December 31, 2008
For Body or Booze
Another year has passed and it’s time to celebrate. Raise your glasses for a toast saying goodbye to 2008 and hello to 2009 and all the wonderful things in store for the coming year. People everywhere are popping open bottles of champagne, mixing another cocktail, or trying to stay on their feet.
New Year’s is definitely a time to celebrate, and one thing that most celebrations include is alcohol. Let’s get the bad news out of the way first, and then I’ll offer an inkling of hope...alcohol and fitness or weight loss don’t match if you’re serious about meeting your goals. Alcohol has no nutritional value. Unlike carbohydrates, protein, and fat alcohol offers no energy resource to the body, only calories-7 calories per gram.
It’s a common misperception that alcohol just accumulates into fat around the abdominal region leading to the infamous “beer belly.” Alcohol leads to weight gain, because it slows down your metabolism by decreasing the amount of fat your body burns for energy, decreases testosterone levels, increases cortisol levels, increases appetite, and the calorie content is often underestimated or ignored.
When alcohol is consumed it is converted into acetate by the liver. Only a small portion of alcohol is actually stored as fat. The problem is that the acetate is released into your bloodstream and your body must burn it off first, thus putting the normal ongoing fat burning process on hold.
Think about it this way. If you have a drink with a heavy meal and then keep drinking alcohol throughout the night then your body is not burning off that meal like it normally would. Instead your body is attempting to use alcohol as it’s energy source and everything else is put into storage in the form of fat.
Not only does alcohol affect your fat burning abilities, it also increases the breakdown of testosterone, and can raise cortisol levels. Cortisol is the same hormone related to stress that causes visceral fat in the abdominal region. This effect can last for sometimes up to 24 hours, which can lead to a decrease in muscle mass. This is a problem, because more lean muscle equals a faster metabolism. This is one reason why frequent drinkers have lower levels of muscle mass and more difficulty building muscle.
One of the major reasons why alcohol leads to weight gain is because it stimulates your appetite. Studies have shown that people eat far more calories at dinner if they’ve had an alcoholic drink before and/or during. Don’t be surprised if you’re more drawn to the party platters on New Year’s Eve.
Many people often underestimate the amount of calories that are in a single alcoholic beverage. Cocktails mixed with high calorie and high sugar juices and mixers can really sabotage your diet. By the time the nights over those drinks, even if it’s just a couple can really add up.
Beer tends to have anywhere from 90 calories to 160 calories, while wine is normally about 120 calories. Doesn’t seem so bad, right? Watch out. How many bottles are you downing, and wait, those cocktails that go down so easily can range from 150 calories for a cosmopolitan to a whopping 400 calories in a margarita.
If you want to suppress the calorie count of your alcohol intake opt for a light beer, wine, or a cocktail with a low calorie mixer such as diet coke, diet cranberry, or club soda. Steer clear of juices and sugar. Don’t be fooled into thinking you’re going healthy by mixing tasty juices with your liquor. Alcohol is a diuretic; the amount of nutrients that you may eventually receive from juice is often flushed out.
Now that the unpleasant news is out in the open, here’s the bright side. Alcohol is like anything else; it can be had in moderation. Keep in mind that it should be treated like a dessert. It’s not everyday, it’s 1-3 times per week and special occasions. Sure, studies have shown that a glass of red wine a few nights a week can help prevent heart disease and other illnesses, but make sure that it’s just one drink.
That brings up a common question. What is one drink? One alcoholic drink is considered to be 12 ounces of beer, 4-5 ounces of wine, and 1-1.5 ounces of liquor. It’s important to keep in mind that your body can only digest about one drink every hour. If you want to wake up without a nasty hangover and embarrassing stories from New Year’s Eve try to drink water in between alcoholic drinks and put a limit on the number of drinks you have that night. As always, be sure to have a designated driver or take a taxi home, and be careful on the roads.
Enjoy New Year’s, celebrate with a toast if you like, but be aware of alcohol’s effect on body and mind. Be safe, and have fun!
Busy Bodies Health and Fitness
Date Published: December 31, 2008
For Body or Booze
Another year has passed and it’s time to celebrate. Raise your glasses for a toast saying goodbye to 2008 and hello to 2009 and all the wonderful things in store for the coming year. People everywhere are popping open bottles of champagne, mixing another cocktail, or trying to stay on their feet.
New Year’s is definitely a time to celebrate, and one thing that most celebrations include is alcohol. Let’s get the bad news out of the way first, and then I’ll offer an inkling of hope...alcohol and fitness or weight loss don’t match if you’re serious about meeting your goals. Alcohol has no nutritional value. Unlike carbohydrates, protein, and fat alcohol offers no energy resource to the body, only calories-7 calories per gram.
It’s a common misperception that alcohol just accumulates into fat around the abdominal region leading to the infamous “beer belly.” Alcohol leads to weight gain, because it slows down your metabolism by decreasing the amount of fat your body burns for energy, decreases testosterone levels, increases cortisol levels, increases appetite, and the calorie content is often underestimated or ignored.
When alcohol is consumed it is converted into acetate by the liver. Only a small portion of alcohol is actually stored as fat. The problem is that the acetate is released into your bloodstream and your body must burn it off first, thus putting the normal ongoing fat burning process on hold.
Think about it this way. If you have a drink with a heavy meal and then keep drinking alcohol throughout the night then your body is not burning off that meal like it normally would. Instead your body is attempting to use alcohol as it’s energy source and everything else is put into storage in the form of fat.
Not only does alcohol affect your fat burning abilities, it also increases the breakdown of testosterone, and can raise cortisol levels. Cortisol is the same hormone related to stress that causes visceral fat in the abdominal region. This effect can last for sometimes up to 24 hours, which can lead to a decrease in muscle mass. This is a problem, because more lean muscle equals a faster metabolism. This is one reason why frequent drinkers have lower levels of muscle mass and more difficulty building muscle.
One of the major reasons why alcohol leads to weight gain is because it stimulates your appetite. Studies have shown that people eat far more calories at dinner if they’ve had an alcoholic drink before and/or during. Don’t be surprised if you’re more drawn to the party platters on New Year’s Eve.
Many people often underestimate the amount of calories that are in a single alcoholic beverage. Cocktails mixed with high calorie and high sugar juices and mixers can really sabotage your diet. By the time the nights over those drinks, even if it’s just a couple can really add up.
Beer tends to have anywhere from 90 calories to 160 calories, while wine is normally about 120 calories. Doesn’t seem so bad, right? Watch out. How many bottles are you downing, and wait, those cocktails that go down so easily can range from 150 calories for a cosmopolitan to a whopping 400 calories in a margarita.
If you want to suppress the calorie count of your alcohol intake opt for a light beer, wine, or a cocktail with a low calorie mixer such as diet coke, diet cranberry, or club soda. Steer clear of juices and sugar. Don’t be fooled into thinking you’re going healthy by mixing tasty juices with your liquor. Alcohol is a diuretic; the amount of nutrients that you may eventually receive from juice is often flushed out.
Now that the unpleasant news is out in the open, here’s the bright side. Alcohol is like anything else; it can be had in moderation. Keep in mind that it should be treated like a dessert. It’s not everyday, it’s 1-3 times per week and special occasions. Sure, studies have shown that a glass of red wine a few nights a week can help prevent heart disease and other illnesses, but make sure that it’s just one drink.
That brings up a common question. What is one drink? One alcoholic drink is considered to be 12 ounces of beer, 4-5 ounces of wine, and 1-1.5 ounces of liquor. It’s important to keep in mind that your body can only digest about one drink every hour. If you want to wake up without a nasty hangover and embarrassing stories from New Year’s Eve try to drink water in between alcoholic drinks and put a limit on the number of drinks you have that night. As always, be sure to have a designated driver or take a taxi home, and be careful on the roads.
Enjoy New Year’s, celebrate with a toast if you like, but be aware of alcohol’s effect on body and mind. Be safe, and have fun!
Giving Is Good For Your Health
Kelly Gonzalez
Busy Bodies
Health and Fitness
Date Published: December 24, 2008
Giving is Good for Your Health
Christmas is a wonderful time of year full of tradition, family, friends, and joy. This is what you must keep telling yourself when the stress of the holiday season is beginning to peak.
One of the biggest stressors of Christmas is gift giving. What do you buy? How much do you spend? Will they like it? These are all common worries that cause stress and can have a negative effect on your health. The act of giving and the happiness that you bring to others in the process can actually do the opposite.
This Christmas instead of only giving materialistic gifts to relatives and friends, save some money, buy less, and instead encourage your family to perform an act of altruism. Altruism is defined as “unselfish benevolent love.” It is giving to others out of the goodness of your heart. When you perform acts of altruism you are not only helping those in need, but also benefiting your health
Giving, sharing, and volunteering, is part of human nature. We are social creatures that need and rely on others. We are wired to feel good when we give due to evolution and group selection. Dr. Stephen Post co-authored the book, Why Good Things Happen to Good People. He says, “If something like helping benefits the group, it will be associated with pleasure and happiness.”
Studies have shown that giving in a variety of forms whether it is gifts, money to charity, volunteering, listening and counseling, or even lending a helping hand to a stranger can reduce stress, anxiety, boost immunity, and add years to your life.
A 2003 study in the The Journal of Gerontology states, “older adults who volunteer and who engage in more hours of volunteering report higher levels of wellbeing.” Other studies show that people who volunteer and give to others live longer lives with less stress, depression, and anxiety.
The Institute of Research on Unlimited Love based in Cleveland, Ohio found that altruism activates the immune response and promotes the “relaxation response.” This can be the extra kick you need to combat the stress of the holiday season.
Giving to charity or volunteering for a worthy cause has been proven to promote a “helper’s high,” a feeling that mimics the way you feel after a good workout. It releases endorphins and acts as a natural painkiller. Giving to others can leave you with a warm feeling, a boost in energy, and overall happier mood.
You know the Christmas story of Ebenezer Scrooge, he was depressed, angry, and despised the Christmas spirit. After being visited by the ghosts of Christmas he was enlightened and began to practice altruism by giving to the poor. His kind actions not only brought happiness to those that he helped, but also to himself.
A researcher at the University of Massachusetts Medical School states, “The act of giving to someone else may have mental-health benefits because the very nature of focusing outside the self counters the self-focused nature of anxiety and depression. This outer focus leads to a change in how people perceive their quality of life.”
There are many opportunities to practice altruism during the holiday season. If possible extend your barriers and give to those who are truly in need. Donate winter clothing, toys or food to a homeless shelter, volunteer at a soup kitchen, participate in making stockings and gifts for those in need. The health benefits of altruism are most likely related to the social interaction that you experience through the act, therefore giving money to a charity can make you feel good, but may not be as beneficial to your health and mentality as actually participating, and then witnessing the effects of your actions.
This Christmas limit the usual stressors of gift giving- the detailed wrapping, the cost of your gift, whether or not your gift will be returned, exchanged, or re-gifted, and instead focus on the feelings experienced- the gratitude of the receiver, the joy you feel from their happiness, and the thought that you put into the gift. I hope everyone has a wonderful holiday season.
Busy Bodies
Health and Fitness
Date Published: December 24, 2008
Giving is Good for Your Health
Christmas is a wonderful time of year full of tradition, family, friends, and joy. This is what you must keep telling yourself when the stress of the holiday season is beginning to peak.
One of the biggest stressors of Christmas is gift giving. What do you buy? How much do you spend? Will they like it? These are all common worries that cause stress and can have a negative effect on your health. The act of giving and the happiness that you bring to others in the process can actually do the opposite.
This Christmas instead of only giving materialistic gifts to relatives and friends, save some money, buy less, and instead encourage your family to perform an act of altruism. Altruism is defined as “unselfish benevolent love.” It is giving to others out of the goodness of your heart. When you perform acts of altruism you are not only helping those in need, but also benefiting your health
Giving, sharing, and volunteering, is part of human nature. We are social creatures that need and rely on others. We are wired to feel good when we give due to evolution and group selection. Dr. Stephen Post co-authored the book, Why Good Things Happen to Good People. He says, “If something like helping benefits the group, it will be associated with pleasure and happiness.”
Studies have shown that giving in a variety of forms whether it is gifts, money to charity, volunteering, listening and counseling, or even lending a helping hand to a stranger can reduce stress, anxiety, boost immunity, and add years to your life.
A 2003 study in the The Journal of Gerontology states, “older adults who volunteer and who engage in more hours of volunteering report higher levels of wellbeing.” Other studies show that people who volunteer and give to others live longer lives with less stress, depression, and anxiety.
The Institute of Research on Unlimited Love based in Cleveland, Ohio found that altruism activates the immune response and promotes the “relaxation response.” This can be the extra kick you need to combat the stress of the holiday season.
Giving to charity or volunteering for a worthy cause has been proven to promote a “helper’s high,” a feeling that mimics the way you feel after a good workout. It releases endorphins and acts as a natural painkiller. Giving to others can leave you with a warm feeling, a boost in energy, and overall happier mood.
You know the Christmas story of Ebenezer Scrooge, he was depressed, angry, and despised the Christmas spirit. After being visited by the ghosts of Christmas he was enlightened and began to practice altruism by giving to the poor. His kind actions not only brought happiness to those that he helped, but also to himself.
A researcher at the University of Massachusetts Medical School states, “The act of giving to someone else may have mental-health benefits because the very nature of focusing outside the self counters the self-focused nature of anxiety and depression. This outer focus leads to a change in how people perceive their quality of life.”
There are many opportunities to practice altruism during the holiday season. If possible extend your barriers and give to those who are truly in need. Donate winter clothing, toys or food to a homeless shelter, volunteer at a soup kitchen, participate in making stockings and gifts for those in need. The health benefits of altruism are most likely related to the social interaction that you experience through the act, therefore giving money to a charity can make you feel good, but may not be as beneficial to your health and mentality as actually participating, and then witnessing the effects of your actions.
This Christmas limit the usual stressors of gift giving- the detailed wrapping, the cost of your gift, whether or not your gift will be returned, exchanged, or re-gifted, and instead focus on the feelings experienced- the gratitude of the receiver, the joy you feel from their happiness, and the thought that you put into the gift. I hope everyone has a wonderful holiday season.
Winter Workouts; Don't Let Cold Weather Hold You Back
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: December 17, 2008
Winter Workouts; Don’t let cold weather hold you back
I remember the day after Christmas in 2007 very well. It was day one of training for the Boston Marathon. It was the beginning of many cold, pitch-black early morning winter runs. Training through the coldest time of year may have actually made my runs a bit easier, because it took more motivation to throw myself into winter winds and below freezing temperatures then it did to actually complete a long run. Nearly every morning I would layer up in Under Armour and a fleece jacket, jump around my apartment trying to get warm and prepare myself for that cold shock.
Shorter days and falling temperatures can make it difficult to stick to your normal exercise routine outdoors. In order to keep your fitness levels up during this time of year it’s important to be prepared for Old Man Winter’s arrival.
Gear Up
A good pair of shoes is all you need to exercise, right? If only that was true my closet would not consist of endless dry tech tops, nike shorts, and under armour spandex. The proper clothing is essential for performance and health, especially when it comes to exercising in cold climates. It’s important to layer up your clothing to prevent heat loss when exercising in the cold to avoid conditions such as hypothermia and frostbite. It is best to wear many layers of lighter weight clothing than one bulky jacket. Layers of lightweight water- proof clothing allow more range of motion and insulates better.
For your first innermost layer wear a light synthetic material that wicks away sweat such as Nike dry fit, or Under Armour cold gear. These items can be a bit pricey, but they are well worth it, because materials such as cotton remain wet and quickly fail in insulation. Cover the innermost layer with a light fleece or waterproof jacket.
Don’t forget to wear gloves, warm socks, and a hat. Much of the body’s heat is lost through our heads. Extremities can go numb and are susceptible to frost bite when exposed to severe temperatures for long periods of time.
Know the Weather Forecast
If you’re heading outdoors check the weather forecast. Be aware if there was freezing over night especially if you’re going out early in the morning. In close to freezing temperatures always be extra cautious of ice patches and watch your footing to prevent injury.
It’s important to take into account wind chill. Even if the temperature isn’t dreadful, the wind chill can make it feel a whole lot worse, especially if you’re doing a fast moving activity such as skiing, or cycling.
Extend Your Warm-Up
Just as you let your car warm-up longer in cold weather, you must also warm-up your muscles, tendons, and ligaments for a longer duration as well. Cold temperatures make the muscles tense up as they try to conserve heat. Increase your normal warm-up by at least 5 minutes, and be sure to stretch to prevent unwanted injuries.
Have a Back Up Plan
If you’re used to outdoor workouts, but it’s just one of those days that you cannot get yourself out the door or if the weather inhibits you from doing so be ready with a back up plan. Workout DVD’s are a great option as well as at home pieces of exercise equipment.
Winter is the perfect time to join a gym. Use it as an opportunity to build your strength and cross train if you’re accustomed to outdoor running and cycling. Try swimming laps in an indoor pool, or joining group fitness classes. The important thing is to try to do something active at least 3-4 times per week no matter what season it is.
This winter I will not be pulling out the hat, gloves, and many warm layers since it is Australia’s summer, and extremely hot on some days. I’m almost starting to miss seeing my breath on brisk morning runs and hearing the crunch of snow beneath my feet. Almost.
Busy Bodies Health and Fitness
Date Published: December 17, 2008
Winter Workouts; Don’t let cold weather hold you back
I remember the day after Christmas in 2007 very well. It was day one of training for the Boston Marathon. It was the beginning of many cold, pitch-black early morning winter runs. Training through the coldest time of year may have actually made my runs a bit easier, because it took more motivation to throw myself into winter winds and below freezing temperatures then it did to actually complete a long run. Nearly every morning I would layer up in Under Armour and a fleece jacket, jump around my apartment trying to get warm and prepare myself for that cold shock.
Shorter days and falling temperatures can make it difficult to stick to your normal exercise routine outdoors. In order to keep your fitness levels up during this time of year it’s important to be prepared for Old Man Winter’s arrival.
Gear Up
A good pair of shoes is all you need to exercise, right? If only that was true my closet would not consist of endless dry tech tops, nike shorts, and under armour spandex. The proper clothing is essential for performance and health, especially when it comes to exercising in cold climates. It’s important to layer up your clothing to prevent heat loss when exercising in the cold to avoid conditions such as hypothermia and frostbite. It is best to wear many layers of lighter weight clothing than one bulky jacket. Layers of lightweight water- proof clothing allow more range of motion and insulates better.
For your first innermost layer wear a light synthetic material that wicks away sweat such as Nike dry fit, or Under Armour cold gear. These items can be a bit pricey, but they are well worth it, because materials such as cotton remain wet and quickly fail in insulation. Cover the innermost layer with a light fleece or waterproof jacket.
Don’t forget to wear gloves, warm socks, and a hat. Much of the body’s heat is lost through our heads. Extremities can go numb and are susceptible to frost bite when exposed to severe temperatures for long periods of time.
Know the Weather Forecast
If you’re heading outdoors check the weather forecast. Be aware if there was freezing over night especially if you’re going out early in the morning. In close to freezing temperatures always be extra cautious of ice patches and watch your footing to prevent injury.
It’s important to take into account wind chill. Even if the temperature isn’t dreadful, the wind chill can make it feel a whole lot worse, especially if you’re doing a fast moving activity such as skiing, or cycling.
Extend Your Warm-Up
Just as you let your car warm-up longer in cold weather, you must also warm-up your muscles, tendons, and ligaments for a longer duration as well. Cold temperatures make the muscles tense up as they try to conserve heat. Increase your normal warm-up by at least 5 minutes, and be sure to stretch to prevent unwanted injuries.
Have a Back Up Plan
If you’re used to outdoor workouts, but it’s just one of those days that you cannot get yourself out the door or if the weather inhibits you from doing so be ready with a back up plan. Workout DVD’s are a great option as well as at home pieces of exercise equipment.
Winter is the perfect time to join a gym. Use it as an opportunity to build your strength and cross train if you’re accustomed to outdoor running and cycling. Try swimming laps in an indoor pool, or joining group fitness classes. The important thing is to try to do something active at least 3-4 times per week no matter what season it is.
This winter I will not be pulling out the hat, gloves, and many warm layers since it is Australia’s summer, and extremely hot on some days. I’m almost starting to miss seeing my breath on brisk morning runs and hearing the crunch of snow beneath my feet. Almost.
Some Like It Hot
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: December 10, 2008
Some Like it Hot
The Benefits of Hot Tropical Yoga
In the past I have taken yoga classes as a way to relax, cross train, and force myself to stretch out tightly bound muscles, but it wasn’t until I came to Australia and started regularly practicing hot tropical yoga that I began to reap the full benefits of the yoga discipline.
Yoga is just that, a complete discipline. It incorporates body, mind, and spirit. In my first class I didn’t know what to expect. I only guessed that I was going to sweat a lot, because I felt my body getting excessively warm just sitting in a relaxed position. The room heats up to about 95-100 degrees. It’s hotter than the most humid day in early August at the beach.
I had no idea just how intense and challenging the class was going to be. We began by interlocking all 10 fingers under our chin with our elbows touching as we breathed in rhythmically as a class and tilted our heads back to release the stale air from the lungs. Breathing deeper each breathe, your body warms up and energizes. After the first pranayama breathing exercise we moved on to complete the standing series, then the balancing series, spinal series, floor series of exercises, and finally the last breathing exercise before relaxing in shirshasana, lying completely still and letting the body recover, and the mind let go.
This form of yoga is called Bikram yoga. It was developed by yoga master Bikram Choudhury, and is widely practiced around the world today. It consists of 26 poses. Each pose is done twice in a 90- minute session in a heated room.
Hot tropical yoga isn’t your average gym yoga class. It’s a full body workout. Michelle Baldwin, owner of Hot Tropical Yoga in Coolangatta, Australia says that it is “designed to work every tendon, ligament, and muscle in the body. It gets the heart rate up and then calms you down.”
The benefits of hot tropical yoga are astounding. Not only does it work every system of the body, improve heart and lung function, promote flexibility, and prevent illness and injury, but it also aids in weight loss by scorching calories, toning, and strengthening muscles. On average 650-1200 calories are burned in a single hot tropical yoga class. That’s like running 6-8 miles!
The key to the calorie burn is the intensity of the postures as well as the heat. Warm muscles burn fat more effectively, and strength is gained because proteins in the muscles are used more efficiently under hotter temperatures. The cardiovascular system is taxed under the heat and the heart rate soars, sizzling calories. By sweating, you remove the toxins from the body, and improve the circulatory system, and immune system. The heat causes your capillaries to dilate, which allows more oxygen to muscles, tissues, glands, and organs, which aids in the removal of waste.
All of these wonderful benefits of hot tropical yoga leaves your body feeling cleaner, improves the look of your skin and hair, improves digestion, and the biggest benefit that I’ve received- aids in mental clarity, improved concentration, and stress relief.
The poses require focus and concentration. Michelle calls it “an open eye meditation.” She says, “the poses flow with intensity and focus, you concentrate only on yourself in the mirror, and block out all other distractions. By keeping your eyes open, continuing yogi breathing through your nose and keeping your mind calm, you are left feeling awake and energized.”
I am currently in the midst of completing a 12 day detox with Michelle at the Hot Tropical Yoga studio, tagged the “Twelve days of Christmas.” It is a challenge open to all members that require you to complete one hot yoga class every day for 12 days. Luckily, there are various classes offered daily so I can fit it into my schedule. I’m almost half way done and I definitely feel great. I’ve noticed that despite my regular strength training and running workouts, the additional daily yoga has kept my body strong, flexible, and healthy. I no longer have the tightness in my neck and shoulders, or the tightness in the bottom of my feet from regular running.
The mental benefits are amazing. The focus from the yoga class carries over to my daily activities. I do things slower now, not rushing just to finish. I don’t stress myself out over trivial matters. I’ve been feeling calmer, sleeping better, and simply just happier.
According to Michelle, “you get out of yoga what you put into it. “ A regular hot yoga practice consists of performing 3-5 classes each week. After about 10 days or so you will really start to feel the benefits. The important thing is to get out there and try something new. The first few classes may leave you outside your comfort zone, you may feel achy, maybe even a bit nauseous from the backward bends and heat. If you stick with it the hot yoga can improve your health and state of mind.
Busy Bodies Health and Fitness
Date Published: December 10, 2008
Some Like it Hot
The Benefits of Hot Tropical Yoga
In the past I have taken yoga classes as a way to relax, cross train, and force myself to stretch out tightly bound muscles, but it wasn’t until I came to Australia and started regularly practicing hot tropical yoga that I began to reap the full benefits of the yoga discipline.
Yoga is just that, a complete discipline. It incorporates body, mind, and spirit. In my first class I didn’t know what to expect. I only guessed that I was going to sweat a lot, because I felt my body getting excessively warm just sitting in a relaxed position. The room heats up to about 95-100 degrees. It’s hotter than the most humid day in early August at the beach.
I had no idea just how intense and challenging the class was going to be. We began by interlocking all 10 fingers under our chin with our elbows touching as we breathed in rhythmically as a class and tilted our heads back to release the stale air from the lungs. Breathing deeper each breathe, your body warms up and energizes. After the first pranayama breathing exercise we moved on to complete the standing series, then the balancing series, spinal series, floor series of exercises, and finally the last breathing exercise before relaxing in shirshasana, lying completely still and letting the body recover, and the mind let go.
This form of yoga is called Bikram yoga. It was developed by yoga master Bikram Choudhury, and is widely practiced around the world today. It consists of 26 poses. Each pose is done twice in a 90- minute session in a heated room.
Hot tropical yoga isn’t your average gym yoga class. It’s a full body workout. Michelle Baldwin, owner of Hot Tropical Yoga in Coolangatta, Australia says that it is “designed to work every tendon, ligament, and muscle in the body. It gets the heart rate up and then calms you down.”
The benefits of hot tropical yoga are astounding. Not only does it work every system of the body, improve heart and lung function, promote flexibility, and prevent illness and injury, but it also aids in weight loss by scorching calories, toning, and strengthening muscles. On average 650-1200 calories are burned in a single hot tropical yoga class. That’s like running 6-8 miles!
The key to the calorie burn is the intensity of the postures as well as the heat. Warm muscles burn fat more effectively, and strength is gained because proteins in the muscles are used more efficiently under hotter temperatures. The cardiovascular system is taxed under the heat and the heart rate soars, sizzling calories. By sweating, you remove the toxins from the body, and improve the circulatory system, and immune system. The heat causes your capillaries to dilate, which allows more oxygen to muscles, tissues, glands, and organs, which aids in the removal of waste.
All of these wonderful benefits of hot tropical yoga leaves your body feeling cleaner, improves the look of your skin and hair, improves digestion, and the biggest benefit that I’ve received- aids in mental clarity, improved concentration, and stress relief.
The poses require focus and concentration. Michelle calls it “an open eye meditation.” She says, “the poses flow with intensity and focus, you concentrate only on yourself in the mirror, and block out all other distractions. By keeping your eyes open, continuing yogi breathing through your nose and keeping your mind calm, you are left feeling awake and energized.”
I am currently in the midst of completing a 12 day detox with Michelle at the Hot Tropical Yoga studio, tagged the “Twelve days of Christmas.” It is a challenge open to all members that require you to complete one hot yoga class every day for 12 days. Luckily, there are various classes offered daily so I can fit it into my schedule. I’m almost half way done and I definitely feel great. I’ve noticed that despite my regular strength training and running workouts, the additional daily yoga has kept my body strong, flexible, and healthy. I no longer have the tightness in my neck and shoulders, or the tightness in the bottom of my feet from regular running.
The mental benefits are amazing. The focus from the yoga class carries over to my daily activities. I do things slower now, not rushing just to finish. I don’t stress myself out over trivial matters. I’ve been feeling calmer, sleeping better, and simply just happier.
According to Michelle, “you get out of yoga what you put into it. “ A regular hot yoga practice consists of performing 3-5 classes each week. After about 10 days or so you will really start to feel the benefits. The important thing is to get out there and try something new. The first few classes may leave you outside your comfort zone, you may feel achy, maybe even a bit nauseous from the backward bends and heat. If you stick with it the hot yoga can improve your health and state of mind.
Have Your Pie and Eat It Too
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: November 26, 2008
Have Your Pie and Eat it Too
In last week’s article I wrote about ways to trim the calories off Thanksgiving dinner. I hope you’re able to implement the tactics and save yourself from feeling like a stuffed turkey. I know it’s not easy to practice strict portion control on holidays. It’s only one day, right? As long as you don’t turn the entire holiday season (that’s nearly 2 months!) into a binge fest you can have your pie and eat it too. If you want to keep your fitness on track gear up for more intense workouts to burn off those “few extra bites.”
The Friday after Thanksgiving is not only a shock for American malls, but also your body. You may feel the effects of the alcohol, heavy meal, sugar buzz, and maybe even a little a guilty. Well, snap out of it. Get moving…inside and out.
Strike a Pose
I may have lacked to inform readers that I am currently writing from the Gold Coast of Australia. I am on a working holiday in Coolangatta, Queensland. I will be here until April or May. Talk about endless summer! Since being here I’ve become a big fan of bikram yoga (hot yoga). There are many yoga poses that can aid in digestion.
The cobra pose can be very beneficial for digestion by improving the functions of your intestines, kidneys, and liver. Lie on your stomach, legs together, and the tops of your feet flat on the ground. Place your palms beside your chest and gently push up, lifting your upper body off the floor, and look up.
Another slightly more difficult pose is the camel. The camel can help cure constipation as well as slim the waistline and promote spine flexibility. Come on to your knees, keep the hips lifted and gently bend backwards. Slowly place your palms on the heels, lean forward pressing the pelvis forward. Rise up slowly, always protecting the spine; never strain in any of these poses.
Intensify the Cardio
Interval training is probably my favorite form of cardio. It can be applied to anything, running, swimming, or any piece of cardio equipment in the gym. It takes less time, can potentially burn more calories, increases stamina, and boosts metabolism. Alternate between high intensity bursts and recovery periods for a fat blasting workout.
Choose whatever form of cardio you like, walking, running, the elliptical machine, etc. (Tip: Standing forms of exercise such as running or the elliptical burn more calories vs. biking or rowing when done at the same intensity.) Work on a scale of 1-10, 1 being very easy and 10 being extremely difficult. Warm-up and then alternate between 1 minute high intensity bursts followed by a 2 minute recovery period. Keep repeating for a total of 20-30 minutes. Remember to cool down and stretch after. Try to work up to 10-15 high intensity intervals in a workout and then increase the duration of the intervals or decrease the recovery time as your body adapts to the workload.
Food Focus
Indulging in a gut busting Thanksgiving Day meal isn’t going to sabotage your eating habits for good. For the week after Thanksgiving get back on track right away so you don’t fall prey to excess holiday pounds. Focus on healthy meals and portion control for at least a solid 7 days. Leave the left-overs behind, and hit the grocery store if you need to in order to restock your fridge and pantry with healthy options. Plan out your week’s meals and pre-package lunches and snacks for work or when you’re on-the-go.
Unfortunately, I will miss out on my Thanksgiving Day meal since I’m abroad in Australia. My friend’s Mom is making a pseudo-Thanksgiving meal, but I doubt it will be as elaborate as the traditional Thanksgiving feast. So go ahead and have an extra slice of pumpkin pie for me, just remember to get back on track when the tables cleared.
Busy Bodies Health and Fitness
Date Published: November 26, 2008
Have Your Pie and Eat it Too
In last week’s article I wrote about ways to trim the calories off Thanksgiving dinner. I hope you’re able to implement the tactics and save yourself from feeling like a stuffed turkey. I know it’s not easy to practice strict portion control on holidays. It’s only one day, right? As long as you don’t turn the entire holiday season (that’s nearly 2 months!) into a binge fest you can have your pie and eat it too. If you want to keep your fitness on track gear up for more intense workouts to burn off those “few extra bites.”
The Friday after Thanksgiving is not only a shock for American malls, but also your body. You may feel the effects of the alcohol, heavy meal, sugar buzz, and maybe even a little a guilty. Well, snap out of it. Get moving…inside and out.
Strike a Pose
I may have lacked to inform readers that I am currently writing from the Gold Coast of Australia. I am on a working holiday in Coolangatta, Queensland. I will be here until April or May. Talk about endless summer! Since being here I’ve become a big fan of bikram yoga (hot yoga). There are many yoga poses that can aid in digestion.
The cobra pose can be very beneficial for digestion by improving the functions of your intestines, kidneys, and liver. Lie on your stomach, legs together, and the tops of your feet flat on the ground. Place your palms beside your chest and gently push up, lifting your upper body off the floor, and look up.
Another slightly more difficult pose is the camel. The camel can help cure constipation as well as slim the waistline and promote spine flexibility. Come on to your knees, keep the hips lifted and gently bend backwards. Slowly place your palms on the heels, lean forward pressing the pelvis forward. Rise up slowly, always protecting the spine; never strain in any of these poses.
Intensify the Cardio
Interval training is probably my favorite form of cardio. It can be applied to anything, running, swimming, or any piece of cardio equipment in the gym. It takes less time, can potentially burn more calories, increases stamina, and boosts metabolism. Alternate between high intensity bursts and recovery periods for a fat blasting workout.
Choose whatever form of cardio you like, walking, running, the elliptical machine, etc. (Tip: Standing forms of exercise such as running or the elliptical burn more calories vs. biking or rowing when done at the same intensity.) Work on a scale of 1-10, 1 being very easy and 10 being extremely difficult. Warm-up and then alternate between 1 minute high intensity bursts followed by a 2 minute recovery period. Keep repeating for a total of 20-30 minutes. Remember to cool down and stretch after. Try to work up to 10-15 high intensity intervals in a workout and then increase the duration of the intervals or decrease the recovery time as your body adapts to the workload.
Food Focus
Indulging in a gut busting Thanksgiving Day meal isn’t going to sabotage your eating habits for good. For the week after Thanksgiving get back on track right away so you don’t fall prey to excess holiday pounds. Focus on healthy meals and portion control for at least a solid 7 days. Leave the left-overs behind, and hit the grocery store if you need to in order to restock your fridge and pantry with healthy options. Plan out your week’s meals and pre-package lunches and snacks for work or when you’re on-the-go.
Unfortunately, I will miss out on my Thanksgiving Day meal since I’m abroad in Australia. My friend’s Mom is making a pseudo-Thanksgiving meal, but I doubt it will be as elaborate as the traditional Thanksgiving feast. So go ahead and have an extra slice of pumpkin pie for me, just remember to get back on track when the tables cleared.
Take Control At Thanksgiving Dinner
Kelly Gonzalez
“Busy Bodies” Health and Fitness
Date Published: November 19, 2008
Take Control at Thanksgiving Dinner
No other meal in America is as notorious as the traditional Thanksgiving dinner. All year you may look forward to homemade Apple Pie or sweet potato soufflé, the enticing aroma of turkey in the oven and sight of fresh baked cookies make your taste buds melt. It takes all the willpower in the world to not get up for seconds. Thanksgiving has become a day to not only give thanks, but also loosen the belt buckle and indulge.
I don’t mean to ruin your appetite, but have you considered how many calories you are actually consuming on Thanksgiving? Sure, one day of feasting isn’t going to send you over the deep end, but when you consider the proceeding days of left overs and then holiday parties and treats waiting to tempt you in the upcoming weeks of the holiday season it can add up to a few extra unwanted pounds.
The classic Thanksgiving dinner looks like this: 4 ounces of a mixture of white and dark meat turkey that is untrimmed is about 350 calories, one cup of mashed potatoes is about 150 calories, one cup of homemade stuffing is a whopping 400 calories, slather on some gravy and slather on an additional 300 calories. Top it all off with a slice of apple pie with ½ cup of ice cream, whipped cream, and add another 650 calories to the meal. That’s nearly 2,000 calories on your plate not to mention the beers, wine, beverages, appetizers, and second helpings consumed. On Thanksgiving day its easy to consume more than 4,000 calories and 250 grams of artery clogging fat.
According to the American Council of Exercise (ACE) “To burn off a 3,000 calorie Thanksgiving Day meal, a 160 pound person would have to run at a moderate pace (about 6.0 mph) for four hours, swim for five hours or walk for 30 miles” that’s more than a marathon! If this causes you a bit of waistline anxiety, don’t fret. You can still enjoy your holiday favorites through portion control and healthier versions and alternatives.
Making some minor changes in your Thanksgiving meal choices can cut a lot of calories. Try to eat white meat turkey without the skin. It’s only about 120 calories, which saves you 230 calories compared to choosing the untrimmed dark meat slices. Skip the apple pie and cookies and stick with pumpkin pie, which is only about 150 calories per slice. Try filling up on healthier larger portions of salad and vegetables and minimizing your portions of the high fat and calorie side dishes. Also try to limit your alcohol intake proceeding the big meal, because it will make you less aware and trigger you to mindlessly eat more. It’s Thanksgiving, and fortunately, for your health you don’t have the luxury of eating candied yams or pumpkin pie everyday, so don’t feel restricted from having your favorites, just practice portion control.
A common mistake is to skip meals on Thanksgiving Day in order to save the calories for dinner. When we skip meals, our mind and body go into starvation mode and you will be more likely to overeat at dinner. Not only will you be eating more, but you will mostly likely be eating high calorie and fat filled foods. Try to eat a lower calorie breakfast and lunch throughout the day and healthy snacks like fruits and vegetables. Remember to drink plenty of water. By eating smaller meals throughout the day you will be left feeling more satisfied and will likely be able to control your desires to indulge at dinner. During your meal remember to eat slowly and listen to your body when you feel full.
If you do happen to overindulge, don’t feel too guilty. You don’t have to go out for a four hour run on Friday to work it all off. It’s much easier to increase your exercise activity level preceding Thanksgiving and getting your diet and exercise routine back on track in the following days.
Try getting an intense workout in on Thanksgiving Day. The more intense an exercise session is the longer your metabolism will be elevated for hours afterwards. This can help you metabolize fat from sweet treats more efficiently. Try walking or running at varying paces for at least 20-30 minutes. Run at a faster pace for two minutes and then recover with one minute of an easier pace. Keep repeating this cycle for a total of 30 minutes.
For the days following Thanksgiving, it can be difficult to resume healthy eating habits with a fridge full of leftovers. Divide the leftovers into small portions in sealed containers that you can take to work as lunch or heat up for dinner. Otherwise, one bite of leftover brown sugar sweet potato souffle turns into 5-6 each time you open the fridge. Better yet, encourage your guests to divide the leftovers up and take it home with them. In addition, try to either moderately increase the duration or intensity of your workouts to burn off those extra unwanted calories.
Don’t let the holiday season sabotage your fitness program; put yourself in control through smart yet satisfying choices, and don’t let “lose weight” be an option for your New Year’s resolution.
“Busy Bodies” Health and Fitness
Date Published: November 19, 2008
Take Control at Thanksgiving Dinner
No other meal in America is as notorious as the traditional Thanksgiving dinner. All year you may look forward to homemade Apple Pie or sweet potato soufflé, the enticing aroma of turkey in the oven and sight of fresh baked cookies make your taste buds melt. It takes all the willpower in the world to not get up for seconds. Thanksgiving has become a day to not only give thanks, but also loosen the belt buckle and indulge.
I don’t mean to ruin your appetite, but have you considered how many calories you are actually consuming on Thanksgiving? Sure, one day of feasting isn’t going to send you over the deep end, but when you consider the proceeding days of left overs and then holiday parties and treats waiting to tempt you in the upcoming weeks of the holiday season it can add up to a few extra unwanted pounds.
The classic Thanksgiving dinner looks like this: 4 ounces of a mixture of white and dark meat turkey that is untrimmed is about 350 calories, one cup of mashed potatoes is about 150 calories, one cup of homemade stuffing is a whopping 400 calories, slather on some gravy and slather on an additional 300 calories. Top it all off with a slice of apple pie with ½ cup of ice cream, whipped cream, and add another 650 calories to the meal. That’s nearly 2,000 calories on your plate not to mention the beers, wine, beverages, appetizers, and second helpings consumed. On Thanksgiving day its easy to consume more than 4,000 calories and 250 grams of artery clogging fat.
According to the American Council of Exercise (ACE) “To burn off a 3,000 calorie Thanksgiving Day meal, a 160 pound person would have to run at a moderate pace (about 6.0 mph) for four hours, swim for five hours or walk for 30 miles” that’s more than a marathon! If this causes you a bit of waistline anxiety, don’t fret. You can still enjoy your holiday favorites through portion control and healthier versions and alternatives.
Making some minor changes in your Thanksgiving meal choices can cut a lot of calories. Try to eat white meat turkey without the skin. It’s only about 120 calories, which saves you 230 calories compared to choosing the untrimmed dark meat slices. Skip the apple pie and cookies and stick with pumpkin pie, which is only about 150 calories per slice. Try filling up on healthier larger portions of salad and vegetables and minimizing your portions of the high fat and calorie side dishes. Also try to limit your alcohol intake proceeding the big meal, because it will make you less aware and trigger you to mindlessly eat more. It’s Thanksgiving, and fortunately, for your health you don’t have the luxury of eating candied yams or pumpkin pie everyday, so don’t feel restricted from having your favorites, just practice portion control.
A common mistake is to skip meals on Thanksgiving Day in order to save the calories for dinner. When we skip meals, our mind and body go into starvation mode and you will be more likely to overeat at dinner. Not only will you be eating more, but you will mostly likely be eating high calorie and fat filled foods. Try to eat a lower calorie breakfast and lunch throughout the day and healthy snacks like fruits and vegetables. Remember to drink plenty of water. By eating smaller meals throughout the day you will be left feeling more satisfied and will likely be able to control your desires to indulge at dinner. During your meal remember to eat slowly and listen to your body when you feel full.
If you do happen to overindulge, don’t feel too guilty. You don’t have to go out for a four hour run on Friday to work it all off. It’s much easier to increase your exercise activity level preceding Thanksgiving and getting your diet and exercise routine back on track in the following days.
Try getting an intense workout in on Thanksgiving Day. The more intense an exercise session is the longer your metabolism will be elevated for hours afterwards. This can help you metabolize fat from sweet treats more efficiently. Try walking or running at varying paces for at least 20-30 minutes. Run at a faster pace for two minutes and then recover with one minute of an easier pace. Keep repeating this cycle for a total of 30 minutes.
For the days following Thanksgiving, it can be difficult to resume healthy eating habits with a fridge full of leftovers. Divide the leftovers into small portions in sealed containers that you can take to work as lunch or heat up for dinner. Otherwise, one bite of leftover brown sugar sweet potato souffle turns into 5-6 each time you open the fridge. Better yet, encourage your guests to divide the leftovers up and take it home with them. In addition, try to either moderately increase the duration or intensity of your workouts to burn off those extra unwanted calories.
Don’t let the holiday season sabotage your fitness program; put yourself in control through smart yet satisfying choices, and don’t let “lose weight” be an option for your New Year’s resolution.
A Healing Touch
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: November 12, 2008
A Healing Touch
A few weeks ago I experienced a minor hamstring injury during a workout. Luckily, it wasn’t serious, but it did set me back a few days. Immediately after I felt the “tweak” in my hamstring I stopped, felt frustrated for almost an hour, and then devised a plan to fix it fast. In addition to the usual remedy of rest, ice, compression, and elevation I went a step further and called my massage therapist to schedule an appointment.
While receiving my massage I was quickly informed why the injury occurred. All the muscles of the body are a chain. When there is a kink in one area it can affect another. By re-lengthening my tight muscles and then giving myself a few days off to heal I was up and running again pain free.
Massage Basics
During a massage a licensed massage therapist applies pressure to the body with the use of their hands and or massage tools. The main goal of a massage is to release tension from the muscles, re-lengthen the muscles and attachment sites, relieve pain, and increase circulation; ridding the body of toxins.
There are different forms of massage that can aid in sports performance, recovery, and rejuvenation. The most common type of massage is the Swedish massage. A Swedish massage usually consists of long strokes, light kneading, and gentle pressure, which encourage the muscles to relax. Deep tissue massage is a technique that generally focuses on relieving areas of increased tension. The massage therapist can apply deeper pressure with their fingertips to trigger points, irritated sections in muscle fibers that knot and spasm. Feel around your neck and shoulders for any moving bulges…they are trigger points.
A sports massage generally focuses on overused muscles related to an individual’s activity. It can consist of a multitude of techniques. A sports massage can be used prior to an athletic event to prepare the working muscles or as a method of recovery. It increases circulation; getting rid of built up lactic acid, which causes soreness. Massage therapy can help an athlete train harder and prevent injury.
Your First Massage
Generally, a massage lasts anywhere from 10 minutes for a chair massage to 90 minutes. Prices vary, but you can expect to pay in the range of about $75 for a full-body 60-minute massage. Different types of massage may also vary in price. Call different massage therapy centers or go to their websites to get their rates.
Ask about the massage therapists’ qualifications. Some massage therapists specialize in certain types of massage techniques, such as acupuncture or special populations like pregnant women. It’s important to find a massage therapist you feel comfortable with. Some people prefer male massage therapists while others feel more comfortable with a woman. It’s all personal preference.
You can choose to wear whatever you’re most comfortable in when receiving your massage. You will be under a sheet the entire time. It’s completely normal to wear nothing at all, but if you feel more comfortable in underwear or light clothing, it’s acceptable.
Have an open line of communication with your massage therapist. If they are applying too much pressure ask them to lighten up and vice versa. Be sure to tell them about areas that you would like them to focus on, sensitive areas, or anything that you are uncomfortable with.
During a massage toxins are released from the soft tissues of the body, therefore it’s important to drink plenty of water to flush them out. You may want to give your body a day to rest following a massage especially if you received deep tissue, which can leave the muscles feeling a bit weak for a day or two.
Massage is often viewed as a luxury service. The truth is it can be a valuable form of preventive medicine. If you experience arthritis, fatigue, delayed onset muscle soreness, stress, back pain…the list goes on and on, you can benefit from massage therapy. If you don’t believe me, schedule an appointment and you’ll be hooked. Massage can greatly increase your body and health awareness. You’ll find what muscles are overworked, become aware of imbalances, and learn what areas need to be strengthened. Sometimes you don’t know how much your body needs attention until someone shows you.
Busy Bodies Health and Fitness
Date Published: November 12, 2008
A Healing Touch
A few weeks ago I experienced a minor hamstring injury during a workout. Luckily, it wasn’t serious, but it did set me back a few days. Immediately after I felt the “tweak” in my hamstring I stopped, felt frustrated for almost an hour, and then devised a plan to fix it fast. In addition to the usual remedy of rest, ice, compression, and elevation I went a step further and called my massage therapist to schedule an appointment.
While receiving my massage I was quickly informed why the injury occurred. All the muscles of the body are a chain. When there is a kink in one area it can affect another. By re-lengthening my tight muscles and then giving myself a few days off to heal I was up and running again pain free.
Massage Basics
During a massage a licensed massage therapist applies pressure to the body with the use of their hands and or massage tools. The main goal of a massage is to release tension from the muscles, re-lengthen the muscles and attachment sites, relieve pain, and increase circulation; ridding the body of toxins.
There are different forms of massage that can aid in sports performance, recovery, and rejuvenation. The most common type of massage is the Swedish massage. A Swedish massage usually consists of long strokes, light kneading, and gentle pressure, which encourage the muscles to relax. Deep tissue massage is a technique that generally focuses on relieving areas of increased tension. The massage therapist can apply deeper pressure with their fingertips to trigger points, irritated sections in muscle fibers that knot and spasm. Feel around your neck and shoulders for any moving bulges…they are trigger points.
A sports massage generally focuses on overused muscles related to an individual’s activity. It can consist of a multitude of techniques. A sports massage can be used prior to an athletic event to prepare the working muscles or as a method of recovery. It increases circulation; getting rid of built up lactic acid, which causes soreness. Massage therapy can help an athlete train harder and prevent injury.
Your First Massage
Generally, a massage lasts anywhere from 10 minutes for a chair massage to 90 minutes. Prices vary, but you can expect to pay in the range of about $75 for a full-body 60-minute massage. Different types of massage may also vary in price. Call different massage therapy centers or go to their websites to get their rates.
Ask about the massage therapists’ qualifications. Some massage therapists specialize in certain types of massage techniques, such as acupuncture or special populations like pregnant women. It’s important to find a massage therapist you feel comfortable with. Some people prefer male massage therapists while others feel more comfortable with a woman. It’s all personal preference.
You can choose to wear whatever you’re most comfortable in when receiving your massage. You will be under a sheet the entire time. It’s completely normal to wear nothing at all, but if you feel more comfortable in underwear or light clothing, it’s acceptable.
Have an open line of communication with your massage therapist. If they are applying too much pressure ask them to lighten up and vice versa. Be sure to tell them about areas that you would like them to focus on, sensitive areas, or anything that you are uncomfortable with.
During a massage toxins are released from the soft tissues of the body, therefore it’s important to drink plenty of water to flush them out. You may want to give your body a day to rest following a massage especially if you received deep tissue, which can leave the muscles feeling a bit weak for a day or two.
Massage is often viewed as a luxury service. The truth is it can be a valuable form of preventive medicine. If you experience arthritis, fatigue, delayed onset muscle soreness, stress, back pain…the list goes on and on, you can benefit from massage therapy. If you don’t believe me, schedule an appointment and you’ll be hooked. Massage can greatly increase your body and health awareness. You’ll find what muscles are overworked, become aware of imbalances, and learn what areas need to be strengthened. Sometimes you don’t know how much your body needs attention until someone shows you.
Creating Healthy Eating Habits in Children
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: November 5, 2008
Creating Healthy Eating Habits in Children
Breakfast: Chocolate Fudge Pop-Tart, 8 oz. fruit juice
Snack: 1 cup of Gold Fish, chewy granola bar
Lunch: PB&J on white bread, fruit cup, 3 Oreos
Snack: Bag of Doritos
Dinner: 5 Chicken nuggets, ½ cup of macaroni & cheese
Dessert: 1 cup of ice cream with chocolate syrup
You only want the best for your child. As an adult you can look at this sample menu and know that it is not the most nutritious diet, but why is it okay for your child to eat this way?
The Centers for Disease Control and Prevention reports that “over the past three decades the childhood obesity rate has more than doubled for preschool children aged 2-5 years and adolescents aged 12-19 years, and it has more than tripled for children aged 6-11 years.”
Young children who are overweight are at risk of Type 2 diabetes, cardiovascular disease, and other health implications. Not to mention poor self-image, and likelihood of being overweight adults. By teaching your children sound eating habits at an early age you can help them live a more healthy life.
A Learning Experience
The Food Pyramid: As your child ages they have different caloric requirements. The average 7-10 year old needs about 2,000 calories each day. The majority of these calories should come from complex carbohydrates and lean protein. The United States Department of Agriculture has developed a food pyramid of daily guidelines for children. Check it out at www.mypyramid.gov. Familiarize your child with this chart explaining the food and energy connection.
At the grocery store: Make grocery shopping a fun interactive learning experience. Teach them how to read nutrition labels-look for key words like 100% whole grain, no trans-fat, low sodium. Let your child pick out the healthy foods they like as well as one or two treats for the week. Talk about meal options for the week so they become aware of planning and creating healthy dishes. Start with a source of lean protein like chicken for example and add side dishes of vegetables and whole grains.
In the kitchen: Encourage your child to help you prepare meals. Teach them how to wash and store fruits and vegetables. Keep healthy snacks in places where they are easily accessible and store the “use sparingly” treats out of sight. Be sure children are aware of kitchen safety by knowing what dishes are microwavable, and how to properly use kitchen utensils and appliances. Teach your child to check expiration dates, how to properly dispose of waste and recycle.
At the dinner table: A sit down dinner every night is becoming more difficult in today’s fast paced lifestyle. Try to schedule a few nights each week that everyone can have dinner together. Lose distractions like television and the Internet. A sit-down meal in a stress free environment promotes healthy eating habits like eating slowly, allowing you to pay attention to signs of fullness. It also ensures that your child is eating healthy foods that you provide, therefore receiving essential nutrients.
It’s important that your child eats their vegetables, but don’t always force them to finish everything on their plate. This can cause them to ignore their body’s signs that they are full, which can eventually lead to problems with portion control as they mature.
Keep it fun: Keep introducing healthy foods. Kids may automatically assume they don’t like something by the look or name of it, but if you introduce the food in various combinations and cooked differently you may have more success. For healthy recipe ideas that you and your child can make together check out recent books like Kids’ Healthy Lunch Box by Cara Hobday and Better Homes and Gardens’ Kid Favorites Made Healthy.
Be a positive role model: If your children see you eating healthy foods they will be more inclined to mimic your wise food choices. On the other hand, if you find yourself with a late night snack of chips or sweets in front of the television your children will see this as okay and normal. They can be susceptible to the same habits as they mature.
Be careful of always rewarding good behavior or celebrating with a big dessert or junk food. Practice and teach moderation. Try treating them to a fun activity like an outing to a theme park, camping trip, or buying them a game or toy they’ve been wanting.
Invest time in your child’s health education. Providing healthy meals is essential, but be sure to also inform them about the importance of a healthy diet and lifestyle. As they grow up and begin making their own choices regarding food they will hear their parents voice reminding them to eat their vegetables.
Busy Bodies Health and Fitness
Date Published: November 5, 2008
Creating Healthy Eating Habits in Children
Breakfast: Chocolate Fudge Pop-Tart, 8 oz. fruit juice
Snack: 1 cup of Gold Fish, chewy granola bar
Lunch: PB&J on white bread, fruit cup, 3 Oreos
Snack: Bag of Doritos
Dinner: 5 Chicken nuggets, ½ cup of macaroni & cheese
Dessert: 1 cup of ice cream with chocolate syrup
You only want the best for your child. As an adult you can look at this sample menu and know that it is not the most nutritious diet, but why is it okay for your child to eat this way?
The Centers for Disease Control and Prevention reports that “over the past three decades the childhood obesity rate has more than doubled for preschool children aged 2-5 years and adolescents aged 12-19 years, and it has more than tripled for children aged 6-11 years.”
Young children who are overweight are at risk of Type 2 diabetes, cardiovascular disease, and other health implications. Not to mention poor self-image, and likelihood of being overweight adults. By teaching your children sound eating habits at an early age you can help them live a more healthy life.
A Learning Experience
The Food Pyramid: As your child ages they have different caloric requirements. The average 7-10 year old needs about 2,000 calories each day. The majority of these calories should come from complex carbohydrates and lean protein. The United States Department of Agriculture has developed a food pyramid of daily guidelines for children. Check it out at www.mypyramid.gov. Familiarize your child with this chart explaining the food and energy connection.
At the grocery store: Make grocery shopping a fun interactive learning experience. Teach them how to read nutrition labels-look for key words like 100% whole grain, no trans-fat, low sodium. Let your child pick out the healthy foods they like as well as one or two treats for the week. Talk about meal options for the week so they become aware of planning and creating healthy dishes. Start with a source of lean protein like chicken for example and add side dishes of vegetables and whole grains.
In the kitchen: Encourage your child to help you prepare meals. Teach them how to wash and store fruits and vegetables. Keep healthy snacks in places where they are easily accessible and store the “use sparingly” treats out of sight. Be sure children are aware of kitchen safety by knowing what dishes are microwavable, and how to properly use kitchen utensils and appliances. Teach your child to check expiration dates, how to properly dispose of waste and recycle.
At the dinner table: A sit down dinner every night is becoming more difficult in today’s fast paced lifestyle. Try to schedule a few nights each week that everyone can have dinner together. Lose distractions like television and the Internet. A sit-down meal in a stress free environment promotes healthy eating habits like eating slowly, allowing you to pay attention to signs of fullness. It also ensures that your child is eating healthy foods that you provide, therefore receiving essential nutrients.
It’s important that your child eats their vegetables, but don’t always force them to finish everything on their plate. This can cause them to ignore their body’s signs that they are full, which can eventually lead to problems with portion control as they mature.
Keep it fun: Keep introducing healthy foods. Kids may automatically assume they don’t like something by the look or name of it, but if you introduce the food in various combinations and cooked differently you may have more success. For healthy recipe ideas that you and your child can make together check out recent books like Kids’ Healthy Lunch Box by Cara Hobday and Better Homes and Gardens’ Kid Favorites Made Healthy.
Be a positive role model: If your children see you eating healthy foods they will be more inclined to mimic your wise food choices. On the other hand, if you find yourself with a late night snack of chips or sweets in front of the television your children will see this as okay and normal. They can be susceptible to the same habits as they mature.
Be careful of always rewarding good behavior or celebrating with a big dessert or junk food. Practice and teach moderation. Try treating them to a fun activity like an outing to a theme park, camping trip, or buying them a game or toy they’ve been wanting.
Invest time in your child’s health education. Providing healthy meals is essential, but be sure to also inform them about the importance of a healthy diet and lifestyle. As they grow up and begin making their own choices regarding food they will hear their parents voice reminding them to eat their vegetables.
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