Tips about Injuries And Prevention
High profile events like the Olympics bring the hope that witnessing and celebrating dedicated athletes at the top of their game, will inspire young people to take up sport and physical activities that help them develop confidence, lead more satisfying lives, and not least, secure long-term health by reducing their risk for developing chronic illness like diabetes, obesity, cancer and cardiovascular diseases..
But unfortunately, if they don't take appropriate measures, young athletes can instead, end up in pain, on a different path to poor health, due to avoidable sport injury. .
James R. Andrews, a former president of the American Society for Sports Medicine (AOSSM), said in May this year, the US has experienced a tremendous rise in the number of young people taking up sport. Estimates show 3.5 million children aged 14 and under receive medical treatment for sport-related injuries, while high-school athletes account for another 2 million a year.
"This makes sports the leading cause of adolescent injury. Along with time away from school and work, these injuries can have far-reaching effects," said Andrews.
This article looks at some of the common and less common injuries in young athletes. It then reviews a new project that is tracking injuries in Olympic athletes, introduces some ideas about avoiding and minimizing injury, and finishes with a list of tips for preventing sport injury in children.
Common Sport Injuries According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, which is part of the National Institutes of Health in the US, the most common sport injuries are due to accidents, poor training practices or using the wrong gear or equipment. People can also hurt themselves because they are not in shape, or because they don't warm up or stretch enough.
this may partially explain the growing numbers that drop out of sport by the eighth grade. The most common sports injuries are:
Knee injuries,
Sprains and strains,
Swollen muscles,
Achilles tendon injuries,
Pain along the shin bone, and
Fractures and dislocations.
While injuries in young athletes are similar to the ones that affect adults, they can't always be treated in the same way because their bodies are not fully developed.
Take for example knee injury.
One type of knee injury is damage to the anterior cruciate ligament (ACL). This is a severe injury that occurs most often in athletes who play football and other contact sports.
Twenty years ago, doctors were seeing few children or adolescents with ACL injuries. Today, these injuries are more common because youngsters are taking up sports earlier, and pushing themselves more competitively.
Another reason for the rise in young people with ACL injury, say researchers from the Hospital for Special Surgery (HSS) in New York City, is that more and more young athletes are specializing in one sport, putting them at risk of injuries normally only seen in professional athletes.
But this type of knee injury in young people is a particular concern because it is not easy to repair in growing bodies, for instance ACL reconstructive surgery that works well in adults can potentially cause uneven limb length or other deformities in growing bodies. That is why often the best course has been "benign neglect". However, clinicians are beginning to realize that not operating can also lead to problems, such as early arthritis.
There are alternatives to conventional ACL reconstructive surgery, that have lower risk of damage in growing bodies, such as the All-Inside, All-Epiphyseal ACL Reconstruction (AE), but this is not commonly available.
Clinicians are calling for more research to be done into sports injuries in younger people. Back and Neck Injuries Back and neck injuries are much less common in young athletes, but when they occur, they can cause enormous frustration. The athlete must complete a comprehensive and demanding rehabilitation program before returning to competitive sport: in some cases, they may never return to their given sport.
Most back and neck injuries in athletes are sprains of ligaments or strains of muscles. Aside from trauma, these are usually due to athletic overuse, improper body mechanics and technique, being out of condition, or not stretching enough. The athlete will complain of back pain when active and performing, and will feel relief when resting.
But, occasionally, a more serious condition can have similar symptoms. Because of this, proper treatment of back and neck injuries in young athletes should always include a good evaluation by a doctor, using imaging studies when necessary.
According to the North American Spine Society, the more serious back and neck injuries include:
Spondylolysis and spondylolisthesis: a particular type of defect in the vertebra of the spine (spondylolysis), and where one vertebra slips relative to another (spondylolisthesis). A common cause of back pain in young athletes, particularly gymnasts because they have to twist and hyperextend their spines.
Stinger (also called "burner" or "nerve pinch"): where forcing the head back and to the side compresses a nerve of the spinal cord in the neck, or where forcing the head sideways away from the shoulder over-stretches the nerves in the neck and shoulder. Most common in football and wrestling, the injury often goes unreported because symptoms can resolve suddenly and quickly. Can recur and lead to persistent pain or arm weakness if not treated.
Disc injury: a common cause of back pain in adult athletes, much less so among young athletes, it may or may not be associated with sciatica (shooting pain down the leg). Careful diagnosis, including MRI scans, can help to rule out other possible causes that can mimic disc injury in young bodies that are still growing.
Scheuermann's Disease or juvenile kyphosis: another common cause of back pain in young athletes during puberty that occurs in the mid- as opposed to the lower-back, and leads to a roundness of the back that worsens to a dome shape on bending forwards. Exercises are often not enough to correct this disease, and if wearing a brace does not relieve the pain, surgery may be required, after which it is unlikely the athlete will be able to resume their given sport.
Research on Olympians: the Injury and Illness Performance Project (IIPP) Although you can't completely eliminate injury and illness, you can look at ways to reduce the risks. This is the purpose of an ambitious and comprehensive national multisport study called the Injury and Illness Performance Project (IIPP).
Beijing 2008 was the first time the International Olympic Committee gathered data on multisport injury, and the Great Britain (GB) squad showed itself to be the best prepared, recording the lowest average injury rate.
Shortly after Beijing, the UK Sport Research & Innovation Team and the English Institute of Sport (EIS) set up the country's first national multisport injury and illness epidemiological study of its kind.
The project started collecting and examining data in 2009 and is still ongoing. Medical and coaching staff from sports national governing bodies send in detailed information about the occurrence of injury and illness in athletes, and their exposure to risk in training and competition.
Rod Jaques, Director of Medical Services at EIS, says it is important to understand the nature of illness and injury incidence before putting in place new treatments.
14 Olympic sports are involved in the study, each with their own set of data on injury incidence, illness prevalence, and associated risk factors. And each sport has a specific set of recommendations for reducing the risk of injury or illness.
Injury-related results from the project show that since 2009:
67% of interruptions to training for British athletes from Olympic sports have been because of injury.
43% of athletes will get at least one injury per season, some will have several.
On average, each injury results in a loss of 17 days of training, and 1 missed competition.
The rate and severity of injury during training is lower than during competition.
Overall, injuries to the knee, shoulder, hip and lumbar spine present the greatest risk, and the greatest number of total days lost.
EIS Sports Physician Kate Strachan says that the project is a powerful tool because you can turn to an athlete and say, "you have lost X days due to injury last season". This is just as important to take notice of as making sure you have the best kit and training environment and coach.
Paul Jackson, another EIS Sports Physician, works with pentathletes. He says the information on the link between some lower limb injuries and training load has helped them change injury prevention drills. For some pentathletes, "this means not running and fencing on the same day," he adds.
Debbie Palmer-Green, a Research Scientist at the EIS, says the project signifies a new approach that views injury and illness as "performance threats". Prehab to Avoid RehabPrehab, short for prehabilitation, is a relatively new idea in sports medicine and therapy. It is a personalized exercise program that is individually designed for athletes to help them prevent injury in their given sport.
(There is also another use of the term prehab that refers to improving patients' fitness before undergoing surgery so they make a quicker recovery and can withstand the inactivity that often follows the procedure).
The aim of prehab is to avoid injury by compensating for the repetitive movements and stresses of regular, often daily, training. In some respects, you can view athletic training for peak performance in a sport as a form of repetitive strain, with the potential to result in injury in much the same way as computer operators can get occupational injuries like carpal tunnel syndrome and shoulder problems.
With repetitive use, muscles become tight, the body develops imbalances in strength and muscle coordination. These happen naturally during activity, but because training is repetitive, they become repeatedly reinforced with each workout, unless that workout also incorporates some compensating activity, such as in a prehab routine.
A common problem in athlete training is that many athletes and coaches follow the traditional methods of upper and lower body lifting, or basic sprinting and lifting exercises, as a way to develop strength outside of the specific sport drills. But this can leave the core weak in comparison. A prehab program in this case would start with core stability, perhaps focusing on hips, stomach and back core.
Once the basic core program is in place and working, the prehab is updated to include more subtle and focused movements that increase dynamic stability and improve skills in the given sport.
To ensure the best chance of success with prehab, the athlete should start practising it before injury occurs. But unfortunately the usual route to prehab is via injury. A typical scenario is the athlete injures him or herself, goes to a sport therapist or specialist trainer for rehabilitation (rehab), and the therapist then persuades them to sign up for prehab to stop it happening again.
Another way to keep prehab useful and working for the athlete, is to ensure it continually evolves with the needs and changing fitness and ability of the individual. The exercises should be progressive and re-evaluated regularly. There is also the important need to challenge and motivate the athlete, and stop them becoming bored, or habituated to the program.
A successful prehab program is one that forms a regular part of an athlete's training routine. The therapist needs to have a detailed knowledge of the athlete's sport, their strengths and weaknesses, and be able to have frank, open conversations with the individual. Focus on Body's Imbalances Stew Smith, graduate of the US Naval Academy, former Navy SEAL, and author of several fitness and self defense books, advocates prehab as a way to prevent common injuries of daily life and sport.
He says, to be specific, a prehab program must focus on a person's body imbalances. There are many natural imbalances in the body:
"Basically, for any movement your body makes," says Smith, "there are two or more groups of muscles or joints that are stretching (or flexing) to make (or oppose) that motion."
Most imbalances, says Smith, occur in the following regions of the body:
Abdomen/lower back: too many people when working out, focus on stomach muscles and neglect lower back.
Chest and upper back/rear shoulder: many young athletes try to "bench press a truck" but neglect their upper backs and rear deltoids. This can result in shoulder injury and a sloping upper back.
Thighs and hamstrings: you need a very delicate combination of exercises so the backs of the legs don't get underworked. Hamstring injuries usually occur when sprinting or jumping, and usually the upper side of the hamstring gets injured. A smart rehab program would include stretching that incorporates the top and bottom of the hamstring connections.
Tips for Injury Prevention in Young Athletes The American Academy of Pediatrics recommends the following:
Time off: take at least 1 day off a week to give your body time to recover.
Take breaks: during practice sessions and games to reduce risk of injury and prevent heat illness.
Use the correct gear: this should be right for the sport and fit properly, for instance pads for neck, shoulders, elbows, chest, knees, and shins, as well as helmets, mouthpieces, face guards, protective cups, and/or eyewear. And don't assume because you are wearing protective gear you can perform more dangerous and risky things.
Drink plenty of fluids: before, during and after exercise or play to avoid heat illness; wearing light clothing also helps. Coaches and trainers should reduce or stop practices or competitions when heat or humidity is high.
Build muscle strength: do your conditioning exercises before games and during practice to strengthen the muscles you use during play.
Increase flexibility: by stretching before and after games and practice.
Use the proper technique: coaches and trainers should reinforce this during the playing season.
Play safe: coaches and leaders should enforce strict rules against headfirst sliding (eg in baseball), spearing (football), and body checking (ice hockey), and stop the activity if there is any pain.
They also advise coaches and parents to consider the emotional stress that the pressure to win can cause for a young athlete, and recommend they adopt these principles:
"Young athletes should be judged on effort, sportsmanship and hard work. They should be rewarded for trying hard and for improving their skills rather than punished or criticized for losing a game or competition. The main goal should be to have fun and learn lifelong physical activity skills."...
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Tips For Healthy Living,Healthy Joints...
Tips For Healthy Living,Healthy Joints...
Caring for Your Joints;...
These nine tips can help you guard your joints against injury and keep them healthy for years to come.
You and Your Joints;...
A joint is the connection between two bones. Joints and their surrounding structures allow you to bend your elbows and knees, wiggle your hips, bend your back, turn your head, and wave your fingers to say bye-bye.
Smooth tissue called cartilage and synovium and a lubricant called synovial fluid cushion the joints so bones do not rub together. But increasing age, injury -- even sitting the wrong way or carrying too much weight -- can wear and tear your cartilage. This can lead to a reaction that can damage your joints and lead to arthritis.
The best way to care for your joints is to keep them and your muscles, ligaments, and bones strong and stable. Here are some tips for good joint health.
Watch Your Weight for Healthy Joints;..
Keeping your weight within a healthy range is the best thing you can do for your joints. Weight-bearing joints, such as your knees, hips, and back, have to support some, if not all, of your body weight. That's why so many overweight people have problems with these areas of the body..
The higher the number on your bathroom scale, the more wear and tear you put on your joints. Losing weight reduces pressure on your knees, hips, and back and helps prevent joint injury. Research has shown that with every pound gained, a person puts four times more stress on the knees.
Exercise for Healthy Joints;.
Exercise can help you lose extra pounds and maintain a healthy weight. Some research suggests that aerobic exercise -- activities that get your heart rate up -- can reduce joint swelling. If your joints bother you, opt for exercises that won't give your joints a pounding. Instead of step aerobics, try low-impact exercises such as swimming or bicycling...
Another healthy idea: Don't sit still! Couch potatoes, computer addicts, and all who remain glued to a chair all day long have a high risk for joint pain. Less movement means more stiffness in your joints. So get up and get moving. Change positions frequently. Take frequent breaks at work, and stretch or go for a short walk. If you can't leave the office, try taking phone calls while standing.
Build Muscles to Support Joints;
Strong muscles support your joints. If you don't have enough muscle, your joints take a pounding, especially your spine, hips, and knees, which must support your entire body weight. Weight training exercises help build muscle and keep your muscles and surrounding ligaments strong. That way, your joints don't have to do all the work. ..
A certified personal trainer can show you the best exercises for healthy joints and how to do them correctly. Doing them incorrectly increases the chance of injury.
Help Joints With a Strong Core;
Make sure your exercise routine includes activities that strengthen your core. That includes your chest, back, and abdomen.
Stronger abs and back muscles help you keep your balance and prevent falls that can damage your joints.
Know Your Limits for Your Joints' Sake;
Certain exercises and activities might just be too tough for your joints to handle at first. Go slow. Modify exercises that cause joint pain. Ask a trainer, physical therapist, or coach to help you with modifications. You will likely feel some muscle pain after working out for a few days, especially the second and third day. Listen to your body, and learn the difference between "threatening pain" and good muscle-building pain..
Perfect Your Posture for Good Joints;
Slouching is not good for your joints. Standing and sitting up straight protect your joints from your neck to your knees. Good posture also helps guard your hip joints and back muscles.
Posture is also important when lifting and carrying. For example, if you use a backpack, be sure to put it over both shoulders instead of slinging it over one. Being lopsided puts more stress on your joints. When lifting, use the biggest muscles in your body by bending at your knees instead of bending your back.
Protecting Your Body Protects Joints;
Make sure you always wear a helmet, knee pads, and elbow and wrist pads when taking part in high-risk activities, including work-related ones such as repetitive kneeling or squatting. Even if you think you're a pro on a bicycle or on a pair of Rollerblades, you should never go without safety gear. Hit the wrong bump in the road, and you could be headed for a lifetime of trouble. Serious injuries or several minor injuries can damage cartilage. Injuries can lead to long-term joint problems.
Elbow and wrist braces, or guards, also help reduce stress on your joints during activities.
Add Ice for Healthy Joints;
Ice is a great drug-free pain reliever. It helps relieve joint swelling and numbs pain. If you have a sore joint, apply ice wrapped in a towel or a cold pack to the painful area for no more than 20 minutes. Don't have ice or a cold pack? Try wrapping a bag of frozen vegetables (peas work best!) in a light towel. Never apply ice directly to the skin..
Eating Right Nourishes Joints;..
Eating a healthy diet is good for your joints, because it helps build strong bones and muscles. ..
.
For your bones, make sure you get enough calcium every day. You can do this by eating foods such as milk, yogurt, broccoli, kale, figs, and fortified foods like soy or almond milk. If those foods don't tempt your taste buds, ask your doctor if calcium supplements are right for you...
For your muscles, you need to get enough protein. Exactly how much you need depends on your age, sex, and how active you are. Most Americans get enough protein. Good sources include lean meats, seafood, beans, legumes, soy products, and nuts. Go for a variety..
You also need vitamin D to keep your bones and joints in good health. Vitamin D helps your body absorb calcium from the foods you eat. Dairy products. many cereals, soy milk, and almond milk are fortified with vitamin D. You can ask your doctor about the proper amount of vitamin D and ways you can get it...
Oranges may also give your joints a healthy boost. Some studies suggest that vitamin C and other antioxidants can help keep your joints healthy...
Caring for Your Joints;...
These nine tips can help you guard your joints against injury and keep them healthy for years to come.
You and Your Joints;...
A joint is the connection between two bones. Joints and their surrounding structures allow you to bend your elbows and knees, wiggle your hips, bend your back, turn your head, and wave your fingers to say bye-bye.
Smooth tissue called cartilage and synovium and a lubricant called synovial fluid cushion the joints so bones do not rub together. But increasing age, injury -- even sitting the wrong way or carrying too much weight -- can wear and tear your cartilage. This can lead to a reaction that can damage your joints and lead to arthritis.
The best way to care for your joints is to keep them and your muscles, ligaments, and bones strong and stable. Here are some tips for good joint health.
Watch Your Weight for Healthy Joints;..
Keeping your weight within a healthy range is the best thing you can do for your joints. Weight-bearing joints, such as your knees, hips, and back, have to support some, if not all, of your body weight. That's why so many overweight people have problems with these areas of the body..
The higher the number on your bathroom scale, the more wear and tear you put on your joints. Losing weight reduces pressure on your knees, hips, and back and helps prevent joint injury. Research has shown that with every pound gained, a person puts four times more stress on the knees.
Exercise for Healthy Joints;.
Exercise can help you lose extra pounds and maintain a healthy weight. Some research suggests that aerobic exercise -- activities that get your heart rate up -- can reduce joint swelling. If your joints bother you, opt for exercises that won't give your joints a pounding. Instead of step aerobics, try low-impact exercises such as swimming or bicycling...
Another healthy idea: Don't sit still! Couch potatoes, computer addicts, and all who remain glued to a chair all day long have a high risk for joint pain. Less movement means more stiffness in your joints. So get up and get moving. Change positions frequently. Take frequent breaks at work, and stretch or go for a short walk. If you can't leave the office, try taking phone calls while standing.
Build Muscles to Support Joints;
Strong muscles support your joints. If you don't have enough muscle, your joints take a pounding, especially your spine, hips, and knees, which must support your entire body weight. Weight training exercises help build muscle and keep your muscles and surrounding ligaments strong. That way, your joints don't have to do all the work. ..
A certified personal trainer can show you the best exercises for healthy joints and how to do them correctly. Doing them incorrectly increases the chance of injury.
Help Joints With a Strong Core;
Make sure your exercise routine includes activities that strengthen your core. That includes your chest, back, and abdomen.
Stronger abs and back muscles help you keep your balance and prevent falls that can damage your joints.
Know Your Limits for Your Joints' Sake;
Certain exercises and activities might just be too tough for your joints to handle at first. Go slow. Modify exercises that cause joint pain. Ask a trainer, physical therapist, or coach to help you with modifications. You will likely feel some muscle pain after working out for a few days, especially the second and third day. Listen to your body, and learn the difference between "threatening pain" and good muscle-building pain..
Perfect Your Posture for Good Joints;
Slouching is not good for your joints. Standing and sitting up straight protect your joints from your neck to your knees. Good posture also helps guard your hip joints and back muscles.
Posture is also important when lifting and carrying. For example, if you use a backpack, be sure to put it over both shoulders instead of slinging it over one. Being lopsided puts more stress on your joints. When lifting, use the biggest muscles in your body by bending at your knees instead of bending your back.
Protecting Your Body Protects Joints;
Make sure you always wear a helmet, knee pads, and elbow and wrist pads when taking part in high-risk activities, including work-related ones such as repetitive kneeling or squatting. Even if you think you're a pro on a bicycle or on a pair of Rollerblades, you should never go without safety gear. Hit the wrong bump in the road, and you could be headed for a lifetime of trouble. Serious injuries or several minor injuries can damage cartilage. Injuries can lead to long-term joint problems.
Elbow and wrist braces, or guards, also help reduce stress on your joints during activities.
Add Ice for Healthy Joints;
Ice is a great drug-free pain reliever. It helps relieve joint swelling and numbs pain. If you have a sore joint, apply ice wrapped in a towel or a cold pack to the painful area for no more than 20 minutes. Don't have ice or a cold pack? Try wrapping a bag of frozen vegetables (peas work best!) in a light towel. Never apply ice directly to the skin..
Eating Right Nourishes Joints;..
Eating a healthy diet is good for your joints, because it helps build strong bones and muscles. ..
.
For your bones, make sure you get enough calcium every day. You can do this by eating foods such as milk, yogurt, broccoli, kale, figs, and fortified foods like soy or almond milk. If those foods don't tempt your taste buds, ask your doctor if calcium supplements are right for you...
For your muscles, you need to get enough protein. Exactly how much you need depends on your age, sex, and how active you are. Most Americans get enough protein. Good sources include lean meats, seafood, beans, legumes, soy products, and nuts. Go for a variety..
You also need vitamin D to keep your bones and joints in good health. Vitamin D helps your body absorb calcium from the foods you eat. Dairy products. many cereals, soy milk, and almond milk are fortified with vitamin D. You can ask your doctor about the proper amount of vitamin D and ways you can get it...
Oranges may also give your joints a healthy boost. Some studies suggest that vitamin C and other antioxidants can help keep your joints healthy...
Some information About Fitness & Exercise
Some information About Fitness & Exercise
Summer is a great time for being active. Even if you live where it gets hot or humid, there are ways you can stay in shape year-round. But make sure to take precautions when you are active outside.
Be safe in the heat.
If the temperature is lower than 80°F (27°C), you usually can be active outside without taking extra precautions. It depends on how active you already are and how used to hot weather you are.
But anytime you exercise, it's a good idea to take these normal precautions:..
Drink plenty of water. This is very important when it’s hot out and when you do intense exercise.
Don't exercise as hard when it's hot. Take rest breaks. Exercise more slowly than usual or for a shorter time.
Stay in the shade when you can.
Avoid exercising during the hottest times of the day.
Wear light-colored, breathable clothes.
Watch for signs of heat exhaustion, such as nausea, dizziness, cramps, and headache. If you notice any signs, stop your activity right away, cool off, and drink fluids...
When the temperature gets above 80°F (27°C), consider the heat and the humidity. Both can put you at risk for heat-related illness. The hotter or more humid it is, the higher your risk. For example, if the humidity is 60% (moderate):...
Be careful when you exercise in temperatures of 80°F (27°C) to 85°F (29°C). Find shade, take regular breaks, and drink plenty of fluids...
Experts advise being extremely careful between about 85°F (29°C) and 91°F (32.8°C).
Conditions are considered extremely dangerous at temperatures over 91°F (32.8°C).
When it is more humid, you should be careful at even lower temperatures. Higher humidity can make it feel hotter, since your body cannot cool off as well by sweating. This puts you at a greater risk for illness. For more information, see the website www.nws.noaa.gov and search for "heat index."..
Older adults and children are at a higher risk for heat-related illness and should be extra cautious. Remind children to drink plenty of fluids before, during, and after activity...
If you are overweight, have health problems, take medicines, or use alcohol, you may be at a higher risk for heat-related illness. You may also have trouble if you're not used to exercising in warmer weather....
In hot weather, drink plenty of fluids before, during, and after activity. Water or sports drinks are best. This helps to prevent dehydration and heat-related illness. Water is all you need if you are exercising for less than an hour. For longer exercise periods, sports drinks contain carbohydrate and minerals called electrolytes that may help your endurance and keep you from getting muscle cramps...
Summer is a great time for being active. Even if you live where it gets hot or humid, there are ways you can stay in shape year-round. But make sure to take precautions when you are active outside.
Be safe in the heat.
If the temperature is lower than 80°F (27°C), you usually can be active outside without taking extra precautions. It depends on how active you already are and how used to hot weather you are.
But anytime you exercise, it's a good idea to take these normal precautions:..
Drink plenty of water. This is very important when it’s hot out and when you do intense exercise.
Don't exercise as hard when it's hot. Take rest breaks. Exercise more slowly than usual or for a shorter time.
Stay in the shade when you can.
Avoid exercising during the hottest times of the day.
Wear light-colored, breathable clothes.
Watch for signs of heat exhaustion, such as nausea, dizziness, cramps, and headache. If you notice any signs, stop your activity right away, cool off, and drink fluids...
When the temperature gets above 80°F (27°C), consider the heat and the humidity. Both can put you at risk for heat-related illness. The hotter or more humid it is, the higher your risk. For example, if the humidity is 60% (moderate):...
Be careful when you exercise in temperatures of 80°F (27°C) to 85°F (29°C). Find shade, take regular breaks, and drink plenty of fluids...
Experts advise being extremely careful between about 85°F (29°C) and 91°F (32.8°C).
Conditions are considered extremely dangerous at temperatures over 91°F (32.8°C).
When it is more humid, you should be careful at even lower temperatures. Higher humidity can make it feel hotter, since your body cannot cool off as well by sweating. This puts you at a greater risk for illness. For more information, see the website www.nws.noaa.gov and search for "heat index."..
Older adults and children are at a higher risk for heat-related illness and should be extra cautious. Remind children to drink plenty of fluids before, during, and after activity...
If you are overweight, have health problems, take medicines, or use alcohol, you may be at a higher risk for heat-related illness. You may also have trouble if you're not used to exercising in warmer weather....
In hot weather, drink plenty of fluids before, during, and after activity. Water or sports drinks are best. This helps to prevent dehydration and heat-related illness. Water is all you need if you are exercising for less than an hour. For longer exercise periods, sports drinks contain carbohydrate and minerals called electrolytes that may help your endurance and keep you from getting muscle cramps...
Some Nutrition Tips for Athletes..
Some Nutrition Tips for Athletes..
When you exercise hard for 90 minutes or more, especially if you're doing something at high intensity that takes a lot of endurance, you need a diet that can help you perform at your peak and recover quickly afterward.
These five guidelines will help....
1. Load Up on Carbohydrates;...
Carbs are an athlete's main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen.
When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities. But if your workout is longer than that, use these strategies:
"Carbohydrate loading for 3 or 4 days before an event can help top up your glycogen stores,” says sports dietitian Joy Dubost, PhD.
Eat a diet that gets about 70% of its calories from carbohydrates, including breads, cereals, pasta, fruit, and vegetables, to achieve maximum carbohydrate storage.
On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty.
Avoid eating sugary or starchy foods within 30 minutes of starting an activity; they can speed up dehydration.
Replenish carbs, minerals, and water during long exercise sessions. Eat a snack and drink fluid every 15 to 20 minutes. Refined carbohydrates (with sugar or flour) pass quickly into the bloodstream, where they fuel working muscles. Many athletes prefer sports bars, sports drinks, or gels, since they're so convenient. But fruit and fruit juice are also excellent choices.
Reload on carbohydrates after intensive exercise, too. "Since you don't need quick energy, it's best to choose less refined carbohydrates" such as a whole-grain bagel or carrot sticks, which provide both carbohydrates and a rich array of nutrients, Dubost says..
2. Get Enough Protein, But Not Too Much;..
Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.
Know what you need. The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That's about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That's about 150 grams of protein for a 200-pound athlete.
Favor foods. Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
Drink up. "Milk is one of the best foods for recovery after an event, because it provides a good balance of protein and carbohydrates," Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event. Milk also has calcium, which is important for maintaining strong bones.
3. Go Easy on Fat;
For long events, such as marathons, your body turns to fat for energy when carbohydrate sources run low.
Most athletes get all the fat they need by following the basic dietary guideline to eat mostly unsaturated fat from foods such as nuts, avocados, olives, vegetable oils, and fatty fish like salmon and tuna.
Avoid fatty foods on the day of an event, since they can upset your stomach.
4. Drink Fluids Early and Often;
Intense exercise, especially in hot weather, can quickly leave you dehydrated. Dehydration, in turn, can hurt your performance and, in extreme cases, threaten your life.
"All high-intensity athletes should drink fluids early and often," Dubost says. "And don't wait until you're thirsty. By the time you feel parched, you may be seriously dehydrated."
"One way to monitor hydration is to keep an eye on the color of your urine," says Joshua Evans, MD, a physician at Children's Hospital of Michigan in Detroit and an expert on dehydration.
A pale yellow color means you're getting enough fluid. Bright yellow or dark urine means you're falling short.
Because intense exercise makes you lose fluid quickly, it's a good idea to drink fluids before as well as during an event, Dubost says.
Endurance athletes such as marathon runners or long-distance cyclists should drink 8 to 12 ounces of fluid every 10 or 15 minutes during an event. When possible, drink chilled fluids, which are more easily absorbed than room-temperature water. Chilled fluids also help cool your body down.
5. Replace Lost Electrolytes;
Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.
When you exercise hard for 90 minutes or more, especially if you're doing something at high intensity that takes a lot of endurance, you need a diet that can help you perform at your peak and recover quickly afterward.
These five guidelines will help....
1. Load Up on Carbohydrates;...
Carbs are an athlete's main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen.
When you exercise, your body changes glycogen into energy. If you exercise for under 90 minutes, you have enough glycogen in your muscles, even for high-intensity activities. But if your workout is longer than that, use these strategies:
"Carbohydrate loading for 3 or 4 days before an event can help top up your glycogen stores,” says sports dietitian Joy Dubost, PhD.
Eat a diet that gets about 70% of its calories from carbohydrates, including breads, cereals, pasta, fruit, and vegetables, to achieve maximum carbohydrate storage.
On the day of a big event, eat your last meal 3 to 4 hours before exercising, to give your stomach time to empty.
Avoid eating sugary or starchy foods within 30 minutes of starting an activity; they can speed up dehydration.
Replenish carbs, minerals, and water during long exercise sessions. Eat a snack and drink fluid every 15 to 20 minutes. Refined carbohydrates (with sugar or flour) pass quickly into the bloodstream, where they fuel working muscles. Many athletes prefer sports bars, sports drinks, or gels, since they're so convenient. But fruit and fruit juice are also excellent choices.
Reload on carbohydrates after intensive exercise, too. "Since you don't need quick energy, it's best to choose less refined carbohydrates" such as a whole-grain bagel or carrot sticks, which provide both carbohydrates and a rich array of nutrients, Dubost says..
2. Get Enough Protein, But Not Too Much;..
Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles.
Know what you need. The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That's about 88 grams of protein for a 150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight. That's about 150 grams of protein for a 200-pound athlete.
Favor foods. Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.
Drink up. "Milk is one of the best foods for recovery after an event, because it provides a good balance of protein and carbohydrates," Dubost says. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event. Milk also has calcium, which is important for maintaining strong bones.
3. Go Easy on Fat;
For long events, such as marathons, your body turns to fat for energy when carbohydrate sources run low.
Most athletes get all the fat they need by following the basic dietary guideline to eat mostly unsaturated fat from foods such as nuts, avocados, olives, vegetable oils, and fatty fish like salmon and tuna.
Avoid fatty foods on the day of an event, since they can upset your stomach.
4. Drink Fluids Early and Often;
Intense exercise, especially in hot weather, can quickly leave you dehydrated. Dehydration, in turn, can hurt your performance and, in extreme cases, threaten your life.
"All high-intensity athletes should drink fluids early and often," Dubost says. "And don't wait until you're thirsty. By the time you feel parched, you may be seriously dehydrated."
"One way to monitor hydration is to keep an eye on the color of your urine," says Joshua Evans, MD, a physician at Children's Hospital of Michigan in Detroit and an expert on dehydration.
A pale yellow color means you're getting enough fluid. Bright yellow or dark urine means you're falling short.
Because intense exercise makes you lose fluid quickly, it's a good idea to drink fluids before as well as during an event, Dubost says.
Endurance athletes such as marathon runners or long-distance cyclists should drink 8 to 12 ounces of fluid every 10 or 15 minutes during an event. When possible, drink chilled fluids, which are more easily absorbed than room-temperature water. Chilled fluids also help cool your body down.
5. Replace Lost Electrolytes;
Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes.
Some Ways to Beat Summer Weight Gain
Some Ways to Beat Summer Weight Gain
When we think summer, most of us think outdoor fun. So it seems like we should naturally lose weight over the summer — not gain it.
In reality, though, summer isn't all beach volleyball and water sports. Lots of summer activities can work against our efforts to stay at a healthy weight (campfire s'mores and backyard barbecues, anyone?). The good news is it's easy to avoid problems if we know what to look out for..
Here are 5 ways to beat summer weight gain:...
Get going with goals. When we don't have a plan, it's easy to spend summer moving from couch to computer, with regular stops at the fridge. Avoid this by aiming for a specific goal, like volunteering, mastering a new skill, or working at a job. Just be sure to plan for some downtime so you can relax a little!
Stick to a schedule. With school out, we lose our daily routines. If you don't have a specific job or activity to get up for, it's easy to sleep late, watch too much TV, and snack more than usual. Make sure your summer days have some structure — like getting up at the same time each day and eating meals at set times. Plan activities for specific times, like exercising before breakfast, for example.. If you have time on your hands, offer to make dinner a couple of nights a week so your family can enjoy a sit-down meal together.
Stay busy. When we're bored,, it's easy to fall into a trap of doing nothing and then feeling low on energy. In addition to helping you avoid the cookie jar, filling your days with stuff to do can give you a sense of accomplishment... That's especially true if a dream summer job or planned activity fell through. Limit your screen time — including TV, computer, and video games — to no more than 2 hours a day (write it in that schedule you put together!).
Beat the heat. Don't let summer heat put your exercise plans on hold. Move your workout indoors. If a gym isn't your scene, try bowling or an indoor climbing wall.. If you love being outdoors, try joining a local pool or move a regular run or soccer game to early morning or evening.
Think about what (and how) you eat. Summer means picnics and barbecues — activities that revolve around an unlimited spread of food. Pace yourself. Don't overload your plate. Avoid going back for seconds and thirds. Choose seasonal, healthy foods like fresh fruit instead of high-sugar, high-fat desserts. Make catching up with family and friends your focus, not the food. Another good tip for summer eating is to limit frozen treats like ice cream to no more than once a week...
When we think summer, most of us think outdoor fun. So it seems like we should naturally lose weight over the summer — not gain it.
In reality, though, summer isn't all beach volleyball and water sports. Lots of summer activities can work against our efforts to stay at a healthy weight (campfire s'mores and backyard barbecues, anyone?). The good news is it's easy to avoid problems if we know what to look out for..
Here are 5 ways to beat summer weight gain:...
Get going with goals. When we don't have a plan, it's easy to spend summer moving from couch to computer, with regular stops at the fridge. Avoid this by aiming for a specific goal, like volunteering, mastering a new skill, or working at a job. Just be sure to plan for some downtime so you can relax a little!
Stick to a schedule. With school out, we lose our daily routines. If you don't have a specific job or activity to get up for, it's easy to sleep late, watch too much TV, and snack more than usual. Make sure your summer days have some structure — like getting up at the same time each day and eating meals at set times. Plan activities for specific times, like exercising before breakfast, for example.. If you have time on your hands, offer to make dinner a couple of nights a week so your family can enjoy a sit-down meal together.
Stay busy. When we're bored,, it's easy to fall into a trap of doing nothing and then feeling low on energy. In addition to helping you avoid the cookie jar, filling your days with stuff to do can give you a sense of accomplishment... That's especially true if a dream summer job or planned activity fell through. Limit your screen time — including TV, computer, and video games — to no more than 2 hours a day (write it in that schedule you put together!).
Beat the heat. Don't let summer heat put your exercise plans on hold. Move your workout indoors. If a gym isn't your scene, try bowling or an indoor climbing wall.. If you love being outdoors, try joining a local pool or move a regular run or soccer game to early morning or evening.
Think about what (and how) you eat. Summer means picnics and barbecues — activities that revolve around an unlimited spread of food. Pace yourself. Don't overload your plate. Avoid going back for seconds and thirds. Choose seasonal, healthy foods like fresh fruit instead of high-sugar, high-fat desserts. Make catching up with family and friends your focus, not the food. Another good tip for summer eating is to limit frozen treats like ice cream to no more than once a week...
15 Tips for Weight Watchers on a Plateau
15 Tips for Weight Watchers on a Plateau
You're exercising, eating well, and steadily losing pounds. Then all of a sudden... BAM! The scale seems stuck, week after week.
Yes, the dreaded plateau!
Don't think you're the only person this happens to (although most people DO believe this only happens to them) - nearly everyone trying to lose weight experiences a phase when the scale won't budge and there's still 5, 10, 15 pounds to go. So, when this happens, you've got a choice to make: You can either call your diet a success, or keep plugging away.If you've lost quite a bit of weight - even though you still have that last 10 pounds to go - and you're sleeping better, feeling good about yourself, have lots more energy, feeling good about how you look, then maybe you've already achieved your goal. But, if you REALLY have some more pounds to go, here are ten strategies you can use - try one or any combination - to melt the last 10 pounds.
1. JOURNAL, JOURNAL, JOURNAL
This is one of the most powerful tools to help you stay on track or get back on track. Your journal can help you see where you are perhaps going over or under on your number of points for the day, or aren't getting in the Guidelines for Healthy Living requirements. Use your journal as a detective tool: Had a good week? Look over it at the end of the week and try and see what you think contributed to that success. Had a not so good week? Again, look over your journal to see what may have contributed to you playing a little looser with the program. Look at last week's journal for clues too, sometimes it takes a full week before the effects of a blown week show up. Using the journal on a consistent basis is the best way to make sure that you're really eating the amount of food that you think you're eating, which can be two different things sometimes.
2. Eating By the Numbers
Are you getting in too many carbs? Protein? Not enough fat? Look at your food choices and ask yourself if you are really getting a wide variety of foods in. Remember, your body needs nutrients from lots of different sources and if you're eating the same things all the time or too much of one type of food, you're probably not getting the proper nutrition your body needs. How is your protein to carb ratio? Look at the Eating by the Numbers chart on page 5 of your Part 1 booklet for suggested guidelines of how to most nutritiously spend your points during the day. There are suggested ranges for someone under and over 200 pounds.
There's a helpful Excel spreadsheet on Rea's homepage: that is called something like 123 Journal Food Groups that she's got set up for 28-35 points per day, but all you've got to do is input your points range and the suggested guidelines from the Eating by the Numbers chart for the various food groups. This can help too if you're one of those WW selection plan people who just don't like the Points system. You can use this to follow the points, but use it for the selections of the various food groups so that you keep a healthy balance in your points.
Take a look at your food choices as sometimes we have the attitude that as long as our points balance at the end of the day we're okay, but if we keep in mind the Guidelines for Healthy Living on page 3 of the Part 1 booklet (with further details explained about the guidelines on pages 54-57), we'll see that we still are asked to do a few steps to ensure we're spending our points in a way that keeps our bodies healthy. Your points might balance if all you ate was 3 hot fudge sundaes a day, but it wouldn't be giving your body the nutrition it needs. Beware of those empty points.
3. Weigh and measure portions
Too many times our portions have gotten bigger without us realizing it, using measuring cups and spoons and weighing out our portions can give us a better idea if our portions have suddenly grown bigger than we're counting. Remember, portion size does matter.
4. Read labels carefully
Are you counting your points right for the product that you're eating? I remind everyone of my jumbo dinner frank story where the serving size was half a frank! Who eats half a frank? I was counting 4 points when I should have been counting 8 points. If you're eating a bigger serving size than the one listed on the label you're probably eating more points than you calculated. 5. Remember, zero multiplied is not zero Okay, not when it comes to food points. If you're eating one serving of fat free sugar free gelatin for 10 calories, okay, that's zero points, but if you're now eating 4 servings plus 2 tbsp of fat free whipped topping, you've got yourself one point! Beware of those hidden extras where we multiply portions, and beware of BLT's: Bites, Licks, and Tastes that never seem to get counted on any journal. These add up. Also, remember that if a food like high fiber cereal or bread, comes out to zero points according to the PointsFinder, you have to count one point! Trying to rationalize eating a whole box of cereal and saying that you consumed NO points is falling in that diet mentality where certain foods don't count.
6. Too many refined carbs?
Are you eating too many sources of simple and refined carbohydrates, the stuff that's heavily processed and no longer looks like its natural food source. Think of it as the difference between whole grain bread and processed white bread, brown rice vs. white rice, popcorn cakes vs. corn on the cob. Try to include more of the natural sources of carbohydrates in your diet stuff like beans, yams, potatoes, brown rice, and whole wheat anything rather than so many crackers, pretzels, and chips (even low fat chips). This is not to say you can't have any refined carbs, just try to limit the amount of them if you're having trouble losing weight.
7. Not enough fat?
Okay, this sounds counterintuitive, but according to the Eating by the Numbers chart and for good nutrition you should be actively adding in about 2-3 points of fat per day. This is stuff like vegetable oils, margarine, butter, regular or reduced fat (not fat free) salad dressing, avocados, regular or reduced fat (not fat free) mayonnaise, olives, and peanut or soy butter. I have personally met a number of people now who weren't losing and when I suggested they start actively adding in 2-3 points of fat per day they started losing again. Our bodies need enough fat in order to properly function. You think there's enough fat in my food already, right? Not when you're limiting your number of points in order to lose weight. We are often making much lower fat choices than we normally would have, and as a consequence our consumption of fat falls far below the recommended guidelines according to lots of nutrition experts of 30% of your total calories in fat per day. If you are limiting your fat intake to only the fat that's naturally in food and even then you're probably taking the skin off the chicken and drinking skim or 1% milk, then you might only be getting around 10% of your calories in fat per day, not enough for your body. So, the reason our bodies need enough fat in our diets each day as opposed to just feeding off of our body's fat stores is because fat contains an essential fatty acid: linoleic acid, that our body can't produce on its own. That fat is needed for proper metabolic and digestive function. Fat provides essential nutrients our bodies need, it transports fat soluble vitamins that our bodies need, it is needed for proper digestion and metabolic function, it helps us keep fuller longer, keeps our hair and skin nice, and is crucial for proper gallbladder function. If you're on a super low fat diet you can develop gallstones that are no fun and super painful.
8. Drink half your body weight in water each day
According to Barbara Levine, R.D., Ph.D., the Director of the Nutrition Information Center at the New York Hospital-Cornell Medical Center and reported in the June 1999 issue of Weight Watchers magazine, she says that overweight people need more water than the typical 8 cups a day rule. "Overweight people tend to need more water, because fat cells hold more water than other fat cells in the body. To determine the number of ounces of water you need per day, divide your weight by two. For example, a person who weighs 140 pounds should consume 70 ounces, or about 9 cups. Of course, this is an estimate. The best way to gauge whether you are getting enough water is to monitor the color of your urine. If you're drinking enough, it should be the color of pale straw. If it is a deeper yellow, you're not getting enough fluids" (page 16, June 1999). Lots of times we misinterpret thirst for hunger, try water first, wait 20 minutes, real hunger will not go away. 9. Make sure you're getting five servings of fruits and vegetables per day Eating the zero point veggies can often help us to fill up so that we're not eating the other higher points foods instead. If you're hungry, try non-starchy veggies first. Lots of members make the Garden Vegetable Soup recipe in the Part 1 booklet and eat a bowl of that before dinner to fill up a bit so that you can get full on the smaller portions you'll be serving yourself. Try a glass of V8 juice before a meal during the summer when soup sounds too hot. Variety is good here too, try a new fruit or veggie each month to expand your repertoire. 10. Increase the frequency or intensity of your physical activity Are you exercising? If not, know that you'll be much more successful at losing the weight and keeping it off if you are also physically active. Find something that you enjoy doing and just do it! Start with a five minute walk out of your door, look at your watch after five minutes start heading back, just like that you've done 10 minutes! Next week start adding in a couple of extra minutes, try walking for 7 minutes out of your door, and 7 minutes back, you've now done 14 minutes. Keep adding until you're up to at least 10 minutes out and 10 minutes back.
If you're already active, are you exercising at enough intensity? If you can easily carry on a conversation while exercising (you should be able to speak, but it should take a bit of effort) you're not challenging your body enough. Your body becomes really efficient at adjusting to the amount of physical activity you're doing, so you regularly have to adjust either the intensity of your workouts or the frequency in order to continue to reap the maximum benefit from physical activity.
Try strength training in order to build lean muscle tissue. As we get older we lose lean muscle tissue, which depresses your metabolism; in addition severely restrictive diets where we eat too few calories can cause us to lose weight but lots of it is lean muscle, which also depresses our metabolism. If we build muscle tissue this can help us to reverse that process and to make us trimmer and stronger.
11. Move the furniture around
Do you always have your biggest meal at dinner? Try eating your biggest meal for lunch or even for breakfast, with smaller meals for the remaining meals. If you regularly eat most of your points at one meal your body converts the rest of the food into stored energy...fat...so that if you balance your points out throughout the day better you can actually give your metabolism a boost by keeping it revving throughout the day instead of only one spike at dinner. Food actually helps to boost our metabolism, that's why it's important never to skip meals. There's a saying that you could help to lose weight by eating breakfast like a king, lunch like a prince, and dinner like a pauper. This gives us the majority of our points early in the day when our bodies can use them because we're active instead of right before bed if we eat them at dinner.
12. Try varying your number of points
Do you always eat at a certain number of points per day? Your body gets very efficient at predicting its intake and adjusts itself accordingly. Keep it guessing. Try mixing up the number of points you have...low one day, middle the next, back to low, then high end of your points.
Special note: If you're very active never eat at the low end of your points, your body may think it's starving, always eat middle to high end of your points and take those extra food points you earn with the PointsBooster (you'll get one after you reach your 10% goal) if you need them...let your hunger be your guide. Remember, you can trade exercise points for food points once you have earned more than 2 points of activity in one day, trade them for food on a one-to-one basis.
13. Take your measurements and look for other non-scale signs of progress
Often even when the scale isn't moving, we're still improving our health and our bodies, which will show up in other ways other than the scale. Have your measurements gone down? How are your clothes fitting? Can you climb a flight of stairs without being winded? Has your cholesterol gone down? Can you walk now for 20 minutes when before you were huffing and puffing at 5 minutes? How do you feel? Have you reached your 10% goal? Hold that keychain in your hands as a measure of your success.
14. Are you on an attitude plateau?
Are you just tired of feeling like you're going to be doing this forever? Does that translate into that right now your desire to lose weight is equal to your desire for freedom from counting and having to think about points and healthy food choices? If so, then that mental attitude might be the culprit in that you're following a more relaxed adherence to the program but you think you're still doing it to the letter. Remind yourself of why you started this process, look at how far you've come. Is your goal still the same? Is it that you're scared of success, are okay with how you look right now, have you become complacent? Ask yourself these kind of questions honestly. If you're tired of the weight loss routine or have become complacent, try spicing up your food plan by trying more interesting meals and snacks, adding new foods, trying new recipes or new restaurants. Set new goals, setting a new goal can continue to challenge yourself. Pretend like it's your first week on program all over again, try to recapture that enthusiasm that you had in the beginning! You can do it as long as you don't give up!
15. Consider maintenance
A plateau that lasts a long time can be the practice to show you that you can maintain your weight. Sustaining weight loss is a challenge in itself. Consider doing the maintenance process so as to take a break from weight loss. Taking a break from weight loss and focusing on keeping the weight off can be the best thing to do, especially if a vacation or stressful situation is what is keeping you from continuing on your weight loss journey. It's better to gain some ground, then hold it, then go back and gain more ground than to give up because then you lose all of the ground you've gained .
You're exercising, eating well, and steadily losing pounds. Then all of a sudden... BAM! The scale seems stuck, week after week.
Yes, the dreaded plateau!
Don't think you're the only person this happens to (although most people DO believe this only happens to them) - nearly everyone trying to lose weight experiences a phase when the scale won't budge and there's still 5, 10, 15 pounds to go. So, when this happens, you've got a choice to make: You can either call your diet a success, or keep plugging away.If you've lost quite a bit of weight - even though you still have that last 10 pounds to go - and you're sleeping better, feeling good about yourself, have lots more energy, feeling good about how you look, then maybe you've already achieved your goal. But, if you REALLY have some more pounds to go, here are ten strategies you can use - try one or any combination - to melt the last 10 pounds.
1. JOURNAL, JOURNAL, JOURNAL
This is one of the most powerful tools to help you stay on track or get back on track. Your journal can help you see where you are perhaps going over or under on your number of points for the day, or aren't getting in the Guidelines for Healthy Living requirements. Use your journal as a detective tool: Had a good week? Look over it at the end of the week and try and see what you think contributed to that success. Had a not so good week? Again, look over your journal to see what may have contributed to you playing a little looser with the program. Look at last week's journal for clues too, sometimes it takes a full week before the effects of a blown week show up. Using the journal on a consistent basis is the best way to make sure that you're really eating the amount of food that you think you're eating, which can be two different things sometimes.
2. Eating By the Numbers
Are you getting in too many carbs? Protein? Not enough fat? Look at your food choices and ask yourself if you are really getting a wide variety of foods in. Remember, your body needs nutrients from lots of different sources and if you're eating the same things all the time or too much of one type of food, you're probably not getting the proper nutrition your body needs. How is your protein to carb ratio? Look at the Eating by the Numbers chart on page 5 of your Part 1 booklet for suggested guidelines of how to most nutritiously spend your points during the day. There are suggested ranges for someone under and over 200 pounds.
There's a helpful Excel spreadsheet on Rea's homepage: that is called something like 123 Journal Food Groups that she's got set up for 28-35 points per day, but all you've got to do is input your points range and the suggested guidelines from the Eating by the Numbers chart for the various food groups. This can help too if you're one of those WW selection plan people who just don't like the Points system. You can use this to follow the points, but use it for the selections of the various food groups so that you keep a healthy balance in your points.
Take a look at your food choices as sometimes we have the attitude that as long as our points balance at the end of the day we're okay, but if we keep in mind the Guidelines for Healthy Living on page 3 of the Part 1 booklet (with further details explained about the guidelines on pages 54-57), we'll see that we still are asked to do a few steps to ensure we're spending our points in a way that keeps our bodies healthy. Your points might balance if all you ate was 3 hot fudge sundaes a day, but it wouldn't be giving your body the nutrition it needs. Beware of those empty points.
3. Weigh and measure portions
Too many times our portions have gotten bigger without us realizing it, using measuring cups and spoons and weighing out our portions can give us a better idea if our portions have suddenly grown bigger than we're counting. Remember, portion size does matter.
4. Read labels carefully
Are you counting your points right for the product that you're eating? I remind everyone of my jumbo dinner frank story where the serving size was half a frank! Who eats half a frank? I was counting 4 points when I should have been counting 8 points. If you're eating a bigger serving size than the one listed on the label you're probably eating more points than you calculated. 5. Remember, zero multiplied is not zero Okay, not when it comes to food points. If you're eating one serving of fat free sugar free gelatin for 10 calories, okay, that's zero points, but if you're now eating 4 servings plus 2 tbsp of fat free whipped topping, you've got yourself one point! Beware of those hidden extras where we multiply portions, and beware of BLT's: Bites, Licks, and Tastes that never seem to get counted on any journal. These add up. Also, remember that if a food like high fiber cereal or bread, comes out to zero points according to the PointsFinder, you have to count one point! Trying to rationalize eating a whole box of cereal and saying that you consumed NO points is falling in that diet mentality where certain foods don't count.
6. Too many refined carbs?
Are you eating too many sources of simple and refined carbohydrates, the stuff that's heavily processed and no longer looks like its natural food source. Think of it as the difference between whole grain bread and processed white bread, brown rice vs. white rice, popcorn cakes vs. corn on the cob. Try to include more of the natural sources of carbohydrates in your diet stuff like beans, yams, potatoes, brown rice, and whole wheat anything rather than so many crackers, pretzels, and chips (even low fat chips). This is not to say you can't have any refined carbs, just try to limit the amount of them if you're having trouble losing weight.
7. Not enough fat?
Okay, this sounds counterintuitive, but according to the Eating by the Numbers chart and for good nutrition you should be actively adding in about 2-3 points of fat per day. This is stuff like vegetable oils, margarine, butter, regular or reduced fat (not fat free) salad dressing, avocados, regular or reduced fat (not fat free) mayonnaise, olives, and peanut or soy butter. I have personally met a number of people now who weren't losing and when I suggested they start actively adding in 2-3 points of fat per day they started losing again. Our bodies need enough fat in order to properly function. You think there's enough fat in my food already, right? Not when you're limiting your number of points in order to lose weight. We are often making much lower fat choices than we normally would have, and as a consequence our consumption of fat falls far below the recommended guidelines according to lots of nutrition experts of 30% of your total calories in fat per day. If you are limiting your fat intake to only the fat that's naturally in food and even then you're probably taking the skin off the chicken and drinking skim or 1% milk, then you might only be getting around 10% of your calories in fat per day, not enough for your body. So, the reason our bodies need enough fat in our diets each day as opposed to just feeding off of our body's fat stores is because fat contains an essential fatty acid: linoleic acid, that our body can't produce on its own. That fat is needed for proper metabolic and digestive function. Fat provides essential nutrients our bodies need, it transports fat soluble vitamins that our bodies need, it is needed for proper digestion and metabolic function, it helps us keep fuller longer, keeps our hair and skin nice, and is crucial for proper gallbladder function. If you're on a super low fat diet you can develop gallstones that are no fun and super painful.
8. Drink half your body weight in water each day
According to Barbara Levine, R.D., Ph.D., the Director of the Nutrition Information Center at the New York Hospital-Cornell Medical Center and reported in the June 1999 issue of Weight Watchers magazine, she says that overweight people need more water than the typical 8 cups a day rule. "Overweight people tend to need more water, because fat cells hold more water than other fat cells in the body. To determine the number of ounces of water you need per day, divide your weight by two. For example, a person who weighs 140 pounds should consume 70 ounces, or about 9 cups. Of course, this is an estimate. The best way to gauge whether you are getting enough water is to monitor the color of your urine. If you're drinking enough, it should be the color of pale straw. If it is a deeper yellow, you're not getting enough fluids" (page 16, June 1999). Lots of times we misinterpret thirst for hunger, try water first, wait 20 minutes, real hunger will not go away. 9. Make sure you're getting five servings of fruits and vegetables per day Eating the zero point veggies can often help us to fill up so that we're not eating the other higher points foods instead. If you're hungry, try non-starchy veggies first. Lots of members make the Garden Vegetable Soup recipe in the Part 1 booklet and eat a bowl of that before dinner to fill up a bit so that you can get full on the smaller portions you'll be serving yourself. Try a glass of V8 juice before a meal during the summer when soup sounds too hot. Variety is good here too, try a new fruit or veggie each month to expand your repertoire. 10. Increase the frequency or intensity of your physical activity Are you exercising? If not, know that you'll be much more successful at losing the weight and keeping it off if you are also physically active. Find something that you enjoy doing and just do it! Start with a five minute walk out of your door, look at your watch after five minutes start heading back, just like that you've done 10 minutes! Next week start adding in a couple of extra minutes, try walking for 7 minutes out of your door, and 7 minutes back, you've now done 14 minutes. Keep adding until you're up to at least 10 minutes out and 10 minutes back.
If you're already active, are you exercising at enough intensity? If you can easily carry on a conversation while exercising (you should be able to speak, but it should take a bit of effort) you're not challenging your body enough. Your body becomes really efficient at adjusting to the amount of physical activity you're doing, so you regularly have to adjust either the intensity of your workouts or the frequency in order to continue to reap the maximum benefit from physical activity.
Try strength training in order to build lean muscle tissue. As we get older we lose lean muscle tissue, which depresses your metabolism; in addition severely restrictive diets where we eat too few calories can cause us to lose weight but lots of it is lean muscle, which also depresses our metabolism. If we build muscle tissue this can help us to reverse that process and to make us trimmer and stronger.
11. Move the furniture around
Do you always have your biggest meal at dinner? Try eating your biggest meal for lunch or even for breakfast, with smaller meals for the remaining meals. If you regularly eat most of your points at one meal your body converts the rest of the food into stored energy...fat...so that if you balance your points out throughout the day better you can actually give your metabolism a boost by keeping it revving throughout the day instead of only one spike at dinner. Food actually helps to boost our metabolism, that's why it's important never to skip meals. There's a saying that you could help to lose weight by eating breakfast like a king, lunch like a prince, and dinner like a pauper. This gives us the majority of our points early in the day when our bodies can use them because we're active instead of right before bed if we eat them at dinner.
12. Try varying your number of points
Do you always eat at a certain number of points per day? Your body gets very efficient at predicting its intake and adjusts itself accordingly. Keep it guessing. Try mixing up the number of points you have...low one day, middle the next, back to low, then high end of your points.
Special note: If you're very active never eat at the low end of your points, your body may think it's starving, always eat middle to high end of your points and take those extra food points you earn with the PointsBooster (you'll get one after you reach your 10% goal) if you need them...let your hunger be your guide. Remember, you can trade exercise points for food points once you have earned more than 2 points of activity in one day, trade them for food on a one-to-one basis.
13. Take your measurements and look for other non-scale signs of progress
Often even when the scale isn't moving, we're still improving our health and our bodies, which will show up in other ways other than the scale. Have your measurements gone down? How are your clothes fitting? Can you climb a flight of stairs without being winded? Has your cholesterol gone down? Can you walk now for 20 minutes when before you were huffing and puffing at 5 minutes? How do you feel? Have you reached your 10% goal? Hold that keychain in your hands as a measure of your success.
14. Are you on an attitude plateau?
Are you just tired of feeling like you're going to be doing this forever? Does that translate into that right now your desire to lose weight is equal to your desire for freedom from counting and having to think about points and healthy food choices? If so, then that mental attitude might be the culprit in that you're following a more relaxed adherence to the program but you think you're still doing it to the letter. Remind yourself of why you started this process, look at how far you've come. Is your goal still the same? Is it that you're scared of success, are okay with how you look right now, have you become complacent? Ask yourself these kind of questions honestly. If you're tired of the weight loss routine or have become complacent, try spicing up your food plan by trying more interesting meals and snacks, adding new foods, trying new recipes or new restaurants. Set new goals, setting a new goal can continue to challenge yourself. Pretend like it's your first week on program all over again, try to recapture that enthusiasm that you had in the beginning! You can do it as long as you don't give up!
15. Consider maintenance
A plateau that lasts a long time can be the practice to show you that you can maintain your weight. Sustaining weight loss is a challenge in itself. Consider doing the maintenance process so as to take a break from weight loss. Taking a break from weight loss and focusing on keeping the weight off can be the best thing to do, especially if a vacation or stressful situation is what is keeping you from continuing on your weight loss journey. It's better to gain some ground, then hold it, then go back and gain more ground than to give up because then you lose all of the ground you've gained .
10 Superfoods for Heart Health
10 Superfoods for Heart Health
hile many factors affect heart disease, the FDA recommends eating foods that are high in fiber and low in fat, sodium and cholesterol to reduce the risk of this disease. Make these 10 foods a regular part of your diet to keep your ticker happily ticking:
1. Almonds. These nuts have heart-healthy nutrients and unsaturated fatty acids. Studies show that almonds may help improve the lining of the arteries and maintain cholesterol levels already within normal limits. Stick to a small handful, though. Almonds are calorie-dense and can lead to weight gain if you overdo it. If almonds aren’t your thing, you can get similar benefits from Smart Balance® Rich Roast Peanut Butters, which contain excellent levels of ALA Omega-3.
2. Avocado. This fruit has plenty of healthy fats. Avocados have monounsaturated fats, polyunsaturated fats, vitamin E, fiber and folic acid, and avocados contribute nearly 20 vitamins, minerals and nutrients to the diet. Avocados are high in calories, though, so keep an eye on your portions here as well.
3. Blueberries. Blueberries have an abundance of plant chemicals called anthocyanins that can help maintain a healthy heart. Blueberries are a good source of fiber and rank as one of the best sources of antioxidants.
4. Broccoli. This cruciferous veggie helps support a healthy cardiovascular system. Rich in vitamins C and K, broccoli is also one of the green vegetables that also help maintain a healthy immune system.
5. Cantaloupe. Cantaloupe is a good source of potassium, which helps regulate the body’s hydration level and is essential to proper functioning of the cells and organs. What’s more, potassium plays an important role in regulating blood pressure already within normal limits.
6. Carrots. Known as a great source of beta-carotene, carrots are also a source of fiber. Raw carrots have Potassium, Vitamin K, Manganese and Vitamin C, giving the body a healthy dose of nutrition.
7. Ground flaxseed. Freshly ground flaxseed is a wonderful plant source of ALA Omega-3 fatty acids, healthy fats that can only be obtained from food, as the body cannot produce them on its own. Omega-3 fatty acids work to support normal blood clotting, and they help build cell membranes in the brain. Many Smart Balance® products contain ALA Omega-3, including our buttery spreads, cooking oils, peanut butters and mayo.
8. Oatmeal. A bowl of oatmeal goes a long way in helping maintain cholesterol levels already within normal limits, which in turn helps support a healthy heart and cardiovascular system. A neutral base, oats can be healthied-up even more by tossing in fruit or nuts.
9. Brown rice. When brown rice is stripped and polished to produce “white rice,” many of its nutrients are stripped away in the process. Brown rice is only missing its outermost layer and is a more nutritious option than white rice. High in manganese, brown rice provides cell protection, and the bran oil in the grain works to maintain cholesterol and blood pressure levels already within normal limits.
10. Salmon. This cold-water fish is one of the best sources of Omega-3 fatty acids around, those wonder fats that help maintain blood pressure levels already within normal limits. Eat at least two servings a week and you’re covered. If you can, opt for wild salmon over farmed, as they typically have fewer contaminants, including PCBs.
hile many factors affect heart disease, the FDA recommends eating foods that are high in fiber and low in fat, sodium and cholesterol to reduce the risk of this disease. Make these 10 foods a regular part of your diet to keep your ticker happily ticking:
1. Almonds. These nuts have heart-healthy nutrients and unsaturated fatty acids. Studies show that almonds may help improve the lining of the arteries and maintain cholesterol levels already within normal limits. Stick to a small handful, though. Almonds are calorie-dense and can lead to weight gain if you overdo it. If almonds aren’t your thing, you can get similar benefits from Smart Balance® Rich Roast Peanut Butters, which contain excellent levels of ALA Omega-3.
2. Avocado. This fruit has plenty of healthy fats. Avocados have monounsaturated fats, polyunsaturated fats, vitamin E, fiber and folic acid, and avocados contribute nearly 20 vitamins, minerals and nutrients to the diet. Avocados are high in calories, though, so keep an eye on your portions here as well.
3. Blueberries. Blueberries have an abundance of plant chemicals called anthocyanins that can help maintain a healthy heart. Blueberries are a good source of fiber and rank as one of the best sources of antioxidants.
4. Broccoli. This cruciferous veggie helps support a healthy cardiovascular system. Rich in vitamins C and K, broccoli is also one of the green vegetables that also help maintain a healthy immune system.
5. Cantaloupe. Cantaloupe is a good source of potassium, which helps regulate the body’s hydration level and is essential to proper functioning of the cells and organs. What’s more, potassium plays an important role in regulating blood pressure already within normal limits.
6. Carrots. Known as a great source of beta-carotene, carrots are also a source of fiber. Raw carrots have Potassium, Vitamin K, Manganese and Vitamin C, giving the body a healthy dose of nutrition.
7. Ground flaxseed. Freshly ground flaxseed is a wonderful plant source of ALA Omega-3 fatty acids, healthy fats that can only be obtained from food, as the body cannot produce them on its own. Omega-3 fatty acids work to support normal blood clotting, and they help build cell membranes in the brain. Many Smart Balance® products contain ALA Omega-3, including our buttery spreads, cooking oils, peanut butters and mayo.
8. Oatmeal. A bowl of oatmeal goes a long way in helping maintain cholesterol levels already within normal limits, which in turn helps support a healthy heart and cardiovascular system. A neutral base, oats can be healthied-up even more by tossing in fruit or nuts.
9. Brown rice. When brown rice is stripped and polished to produce “white rice,” many of its nutrients are stripped away in the process. Brown rice is only missing its outermost layer and is a more nutritious option than white rice. High in manganese, brown rice provides cell protection, and the bran oil in the grain works to maintain cholesterol and blood pressure levels already within normal limits.
10. Salmon. This cold-water fish is one of the best sources of Omega-3 fatty acids around, those wonder fats that help maintain blood pressure levels already within normal limits. Eat at least two servings a week and you’re covered. If you can, opt for wild salmon over farmed, as they typically have fewer contaminants, including PCBs.
Outsmarting Your Family History
Outsmarting Your Family History
if your family tree is full of broken hearts, you may worry that there’s a space for you on the next rickety branch. After all, one to five percent of people younger than 65 who have a heart attack are more likely to have inherited a susceptibility to heart disease. In fact, researchers believe at least two dozen gene regions are involved in cardiovascular disease, says Sekar Kathiresan, M.D., author of several recent studies on the genetics of heart disease and director of the Cardiovascular Disease Prevention Center at Massachusetts General Hospital in Boston. At least 13 of those regions predispose you to high levels of “bad” LDL cholesterol, which is proven to cause heart disease. The goal is to identify people at high risk for developing heart disease and treat them early with lifestyle changes and, often, medications that target these genes.
In the meantime, it pays to figure out your risk for having a heart attack, because you can use that information to protect yourself. Dr. Kathiresan recommends using the Framingham Risk Score, which calculates your chance of developing heart disease in the next 10 years. The test uses your age, gender, total cholesterol level, “good” HDL cholesterol level, blood pressure and whether you smoke to determine your score. If your score is less than 5 percent you’re considered low risk; if it’s 5 to 20 percent you have an intermediate risk; and if it’s more than 20 percent you have a high risk.
Regardless of your risk level, there are simple ways to reduce your chances of having a heart attack. “Your lifestyle is key regardless of whether you have a genetic susceptibility to heart disease,” says Dr. Kathiresan.
Get regular exercise—even if it’s just going for a walk—at least 30 minutes a day, five days per week.
Maintain a healthy weight. Your body mass index should be 25 or less. Use this calculator to determine whether you’re in the ballpark: http://www.nhlbisupport.com/bmi.
Eat foods low in saturated fat (less than 30 percent of total calories).
Don’t smoke.
There are a number of medications that have been shown to reduce your risk of a heart attack: these include cholesterol-lowering drugs called statins; aspirin; and blood pressure-lowering drugs, says Dr. Kathiresan. Although many of these medications have only been studied in older adults (women over 60 and men over 50), they may be beneficial if you’re younger and have a strong family history of heart disease. If you’re at particularly high risk, talk to your doctor about which, if any, may be beneficial for you.
if your family tree is full of broken hearts, you may worry that there’s a space for you on the next rickety branch. After all, one to five percent of people younger than 65 who have a heart attack are more likely to have inherited a susceptibility to heart disease. In fact, researchers believe at least two dozen gene regions are involved in cardiovascular disease, says Sekar Kathiresan, M.D., author of several recent studies on the genetics of heart disease and director of the Cardiovascular Disease Prevention Center at Massachusetts General Hospital in Boston. At least 13 of those regions predispose you to high levels of “bad” LDL cholesterol, which is proven to cause heart disease. The goal is to identify people at high risk for developing heart disease and treat them early with lifestyle changes and, often, medications that target these genes.
In the meantime, it pays to figure out your risk for having a heart attack, because you can use that information to protect yourself. Dr. Kathiresan recommends using the Framingham Risk Score, which calculates your chance of developing heart disease in the next 10 years. The test uses your age, gender, total cholesterol level, “good” HDL cholesterol level, blood pressure and whether you smoke to determine your score. If your score is less than 5 percent you’re considered low risk; if it’s 5 to 20 percent you have an intermediate risk; and if it’s more than 20 percent you have a high risk.
Regardless of your risk level, there are simple ways to reduce your chances of having a heart attack. “Your lifestyle is key regardless of whether you have a genetic susceptibility to heart disease,” says Dr. Kathiresan.
Get regular exercise—even if it’s just going for a walk—at least 30 minutes a day, five days per week.
Maintain a healthy weight. Your body mass index should be 25 or less. Use this calculator to determine whether you’re in the ballpark: http://www.nhlbisupport.com/bmi.
Eat foods low in saturated fat (less than 30 percent of total calories).
Don’t smoke.
There are a number of medications that have been shown to reduce your risk of a heart attack: these include cholesterol-lowering drugs called statins; aspirin; and blood pressure-lowering drugs, says Dr. Kathiresan. Although many of these medications have only been studied in older adults (women over 60 and men over 50), they may be beneficial if you’re younger and have a strong family history of heart disease. If you’re at particularly high risk, talk to your doctor about which, if any, may be beneficial for you.
Benefits of using dental floss
Benefits of using dental floss
Add flossing to your daily dental routine and you’ll experience a cleaner, healthier smile. Most people either forget about flossing or put it low on their list of priorities because they are unaware of the importance or unsure how to do it correctly. But flossing helps clean the gaps between your teeth so that you're less likely to get gum infections or cavities from bacteria build-up. And with improved dental health, you may avoid the large bills that come with expensive dental procedures.
What is dental floss?
Dental floss is a tool you should use daily to remove food and bacteria build-up from in-between your teeth. Floss, which is commonly made out of plastic or nylon, is a thin thread that you place between your teeth and pull in order to clean the gaps. As you pull on the thread, you should remove food and debris.
Types of dental floss
The dental care aisle is filled with many types of floss. You can get most of them at your local supermarket or drugstore. Although each kind of dental floss uses some type of thread or ribbon, there are differences in materials and packaging.
Some floss is made out of dental ribbon rather than out of plastic or nylon string. Ribbon floss is smoother and more comfortable than traditional floss. For example, if your gums ache or bleed when you floss your teeth, you might want to try ribbon floss instead.
Automatic flossers are an option if you have a hard time perfecting your flossing technique or find flossing uncomfortable. When you turn the flosser on and touch it against your teeth, it uses a nylon filament to clean the spaces between your teeth for you.
You and your dentist can easily find one that best suits you or your family’s needs.
Benefits of using dental floss
Brushing cleans the surface of your teeth. You need to floss in order to clean out the gaps between your teeth, where bacteria often reside. If you don't floss, you're more likely to have plaque build-up, which can lead to cavities, tooth decay, and gum disease. If left untreated, gum disease can be a risk factor for heart disease, diabetes, and a high body mass index. In addition, bacteria can cause bad breath and having food or debris between your teeth can make them look less clean or white. Thus, flossing can help improve the appearance of your mouth as well as your dental hygiene and overall health.
How often should you floss?
It's more important to take your time and floss correctly than it is to floss often. If you floss several times a day, but do it quickly, you'll miss a lot of the bacteria and debris you need to clean out. This defeats the purpose of flossing. It's far better to floss only once a day and do it slowly so that you clean your entire mouth.
Of course, it's still important to floss regularly; if you don't floss at least once a day, you won't reap all the benefits.
Dental floss for braces
If you or your child currently wears braces, flossing is even more important. Food and bacteria can easily lodge underneath braces and cause permanent damage to teeth. However, you have to be careful when flossing so that you don't damage your braces.
Always use waxed flossing products if you have braces. Unwaxed products have less of a slippery surface and are therefore more likely to get caught or tangled in your braces. If enough floss gets tangled, it can pull a brace out of alignment or even break it.
There's a specific technique you should use when flossing your braces. If your children have braces, you may need to help them with it, as it requires a bit of coordination. Start with the teeth at one side of your mouth. Carefully thread the floss underneath the wire and between two teeth, then gently pull up and down. When you have flossed these two teeth, remove the floss from under the brace wire and throw it away. Repeat this procedure on the next two teeth. It may take a long time to floss using this method, but it’s the best one to use because it reduces the risk of breaking your braces.
Dental floss facts
Dental floss was invented in 1815 by a New Orleans dentist who advised his patients to use thin thread to clean between their teeth.
Johnson and Johnson patented dental floss in 1898; at the time, it was made out of silk.
Manufacturers began to use nylon instead of silk in the 1940s.
Some people falsely believe that you can't floss if you're pregnant, nursing, or wearing braces. In reality, there's a technique and material for everybody who wants to floss their teeth. Talk to your dentist about proper flossing techniques if you have any concerns.
Add flossing to your daily dental routine and you’ll experience a cleaner, healthier smile. Most people either forget about flossing or put it low on their list of priorities because they are unaware of the importance or unsure how to do it correctly. But flossing helps clean the gaps between your teeth so that you're less likely to get gum infections or cavities from bacteria build-up. And with improved dental health, you may avoid the large bills that come with expensive dental procedures.
What is dental floss?
Dental floss is a tool you should use daily to remove food and bacteria build-up from in-between your teeth. Floss, which is commonly made out of plastic or nylon, is a thin thread that you place between your teeth and pull in order to clean the gaps. As you pull on the thread, you should remove food and debris.
Types of dental floss
The dental care aisle is filled with many types of floss. You can get most of them at your local supermarket or drugstore. Although each kind of dental floss uses some type of thread or ribbon, there are differences in materials and packaging.
Some floss is made out of dental ribbon rather than out of plastic or nylon string. Ribbon floss is smoother and more comfortable than traditional floss. For example, if your gums ache or bleed when you floss your teeth, you might want to try ribbon floss instead.
Automatic flossers are an option if you have a hard time perfecting your flossing technique or find flossing uncomfortable. When you turn the flosser on and touch it against your teeth, it uses a nylon filament to clean the spaces between your teeth for you.
You and your dentist can easily find one that best suits you or your family’s needs.
Benefits of using dental floss
Brushing cleans the surface of your teeth. You need to floss in order to clean out the gaps between your teeth, where bacteria often reside. If you don't floss, you're more likely to have plaque build-up, which can lead to cavities, tooth decay, and gum disease. If left untreated, gum disease can be a risk factor for heart disease, diabetes, and a high body mass index. In addition, bacteria can cause bad breath and having food or debris between your teeth can make them look less clean or white. Thus, flossing can help improve the appearance of your mouth as well as your dental hygiene and overall health.
How often should you floss?
It's more important to take your time and floss correctly than it is to floss often. If you floss several times a day, but do it quickly, you'll miss a lot of the bacteria and debris you need to clean out. This defeats the purpose of flossing. It's far better to floss only once a day and do it slowly so that you clean your entire mouth.
Of course, it's still important to floss regularly; if you don't floss at least once a day, you won't reap all the benefits.
Dental floss for braces
If you or your child currently wears braces, flossing is even more important. Food and bacteria can easily lodge underneath braces and cause permanent damage to teeth. However, you have to be careful when flossing so that you don't damage your braces.
Always use waxed flossing products if you have braces. Unwaxed products have less of a slippery surface and are therefore more likely to get caught or tangled in your braces. If enough floss gets tangled, it can pull a brace out of alignment or even break it.
There's a specific technique you should use when flossing your braces. If your children have braces, you may need to help them with it, as it requires a bit of coordination. Start with the teeth at one side of your mouth. Carefully thread the floss underneath the wire and between two teeth, then gently pull up and down. When you have flossed these two teeth, remove the floss from under the brace wire and throw it away. Repeat this procedure on the next two teeth. It may take a long time to floss using this method, but it’s the best one to use because it reduces the risk of breaking your braces.
Dental floss facts
Dental floss was invented in 1815 by a New Orleans dentist who advised his patients to use thin thread to clean between their teeth.
Johnson and Johnson patented dental floss in 1898; at the time, it was made out of silk.
Manufacturers began to use nylon instead of silk in the 1940s.
Some people falsely believe that you can't floss if you're pregnant, nursing, or wearing braces. In reality, there's a technique and material for everybody who wants to floss their teeth. Talk to your dentist about proper flossing techniques if you have any concerns.
Accept Your Body and Learn to Have a Positive Self Image
Accept Your Body and Learn to Have a Positive Self Image
Because thin females and muscular males are seen as the ideal in our society and because we have come to believe that body size and shape are totally under a person's control, most people enter diet and exercise programs with unrealistic goals and expectations.
If you continually strive to achieve a socially imposed ideal, you will never be free of your insecurities or your self-consciousness. You must truly realize and then learn to accept that we are not all meant to be fashion-model size.
Our body size and structure reflects not only our eating and exercise habits but also our genetics. The role this latter factor plays in determining weight seems to vary greatly between individuals. We are all born with a certain body type inherited from our parents. Although hardly anyone is a pure body type, there are three different applicable categories: ectomorphs, mesomorphs, and endomorphs.
Characteristically, ectomorphs have a light build with slight muscular development. They are usually tall and thin with small frames and narrow hips and shoulders.
Mesomorphs have a husky, muscular build. They often have broad shoulders, and their weight is concentrated in the upper body, making them look compact or stocky.
Endomorphs are characterized by a heavy, rounded build with shoulders usually narrower than their hips. They have a round, soft appearance and are more often overweight or obese.
When we understand and appreciate our bodies, we are able to work with them, not against them. Although many of us are a combination of two body types, we cannot become what we are not. However, everyone can improve their appearance and their health and performance levels by implementing the principles of a safe and effective eating and exercise program.
Even if you have a genetic predisposition to being overweight, the way you live is what ultimately determines whether you become fat. Genes clearly play a role, but they certainly don't determine what you're going to have for dinner or how often you exercise. Chances are if you're living an unhealthy lifestyle, you'll become fat and unhealthy.
All of us can't be thin. But every single one of us can be healthy. By focusing on what you're eating and how much you're exercising, you'll be able to achieve optimum health and fitness, even though you may not achieve society's ideal of thinness. Accepting yourself does not mean that you're hopeless and that it's okay to do nothing. It means that you feel good and care about yourself, and that you want to be the very best you can be, regardless of your genetics, regardless of society's standards.
To achieve this level of optimum wellness, you must have a positive self image. This means that your feelings about your body are not influenced by events in your daily life. For many people, life's problems are projected onto their body. "If only I were thinner--or more muscular, I would have made the team, gotten the job, been chosen. . . . If only I were thinner--or more muscular, I could meet more people, find the right guy/girl, be happy." This self-defeating habit is reinforced by the images we see in advertising; your body becomes an easy target for everything wrong in your life.
When you have a positive self-image, you value and respect your body; you are also more likely to feel good about living a healthy lifestyle.
No matter how much genetics predetermines how you store and lose fat, the body you've been given will still respond positively to being appreciated and treated well. Focusing on fun physical activity and eating healthy foods will help you feel good whatever your size. Developing a healthy, positive image of yourself is the first critical factor in your fitness success. Having a strong sense of self-worth provides the basis for making rational and affirming decisions about your health. Good luck, stay positive, and enjoy all the wonderful benefits of a healthy, active lifestyle!
Because thin females and muscular males are seen as the ideal in our society and because we have come to believe that body size and shape are totally under a person's control, most people enter diet and exercise programs with unrealistic goals and expectations.
If you continually strive to achieve a socially imposed ideal, you will never be free of your insecurities or your self-consciousness. You must truly realize and then learn to accept that we are not all meant to be fashion-model size.
Our body size and structure reflects not only our eating and exercise habits but also our genetics. The role this latter factor plays in determining weight seems to vary greatly between individuals. We are all born with a certain body type inherited from our parents. Although hardly anyone is a pure body type, there are three different applicable categories: ectomorphs, mesomorphs, and endomorphs.
Characteristically, ectomorphs have a light build with slight muscular development. They are usually tall and thin with small frames and narrow hips and shoulders.
Mesomorphs have a husky, muscular build. They often have broad shoulders, and their weight is concentrated in the upper body, making them look compact or stocky.
Endomorphs are characterized by a heavy, rounded build with shoulders usually narrower than their hips. They have a round, soft appearance and are more often overweight or obese.
When we understand and appreciate our bodies, we are able to work with them, not against them. Although many of us are a combination of two body types, we cannot become what we are not. However, everyone can improve their appearance and their health and performance levels by implementing the principles of a safe and effective eating and exercise program.
Even if you have a genetic predisposition to being overweight, the way you live is what ultimately determines whether you become fat. Genes clearly play a role, but they certainly don't determine what you're going to have for dinner or how often you exercise. Chances are if you're living an unhealthy lifestyle, you'll become fat and unhealthy.
All of us can't be thin. But every single one of us can be healthy. By focusing on what you're eating and how much you're exercising, you'll be able to achieve optimum health and fitness, even though you may not achieve society's ideal of thinness. Accepting yourself does not mean that you're hopeless and that it's okay to do nothing. It means that you feel good and care about yourself, and that you want to be the very best you can be, regardless of your genetics, regardless of society's standards.
To achieve this level of optimum wellness, you must have a positive self image. This means that your feelings about your body are not influenced by events in your daily life. For many people, life's problems are projected onto their body. "If only I were thinner--or more muscular, I would have made the team, gotten the job, been chosen. . . . If only I were thinner--or more muscular, I could meet more people, find the right guy/girl, be happy." This self-defeating habit is reinforced by the images we see in advertising; your body becomes an easy target for everything wrong in your life.
When you have a positive self-image, you value and respect your body; you are also more likely to feel good about living a healthy lifestyle.
No matter how much genetics predetermines how you store and lose fat, the body you've been given will still respond positively to being appreciated and treated well. Focusing on fun physical activity and eating healthy foods will help you feel good whatever your size. Developing a healthy, positive image of yourself is the first critical factor in your fitness success. Having a strong sense of self-worth provides the basis for making rational and affirming decisions about your health. Good luck, stay positive, and enjoy all the wonderful benefits of a healthy, active lifestyle!
Holiday Eating Tips
Holiday Eating Tips
For many people, holidays and family get togethers are a time for celebration. These celebrations often involve foods that are high in fat, sugar and calories - and short on nutrition.
With a few minor changes however, special occasion foods can be both delicious and nutritious.
Eat, Drink, and be Healthy!
Dairy Products
Many holiday foods include dairy products. Enjoy these foods during your celebrations, but use skimmed milk and other 'low' or 'no' fat dairy products in your recipes whenever possible.
Look for the growing assortment of low fat cheeses, cheese slices and cheese spreads that are now available in your grocery store. For example, use light or ultra-light cream cheese or cheddar cheese with only 7% fat.
If you use spreads or other products that are high in fat, such as butter, mayonnaise, sour cream, spread them very thinly or use only a small amount.
Meat Dishes
Choose leaner cuts of meat for your holiday gatherings whenever possible. As a general rule, white meat is leaner than dark meat - so choose the breast meat of a chicken or turkey rather than the drumstick.
Ways to lean out your meat choices:
trim the visible fat off of meats.
remove skin from poultry.
choose fish more often. Cold water fatty fish such as tuna and salmon have 'heart healthy' types of fat in them.
prepare meats in ways that reduce the fat content, like broiling, stewing, or baking.
drain the excess fat off of meats after cooking.
cook meats on a rack so fat can drip away.
cool soups, gravies, stews, etc. before serving and then remove the hardened fat that has collected at the top.
use vegetable cooking sprays to prevent foods from sticking.
when preparing a roast, baste with low fat broth instead of the drippings from the pan.
Vegetables
Fortunately, most vegetables contain little or no fat. It is what we add to the vegetables that increase their fat content.
Avoid smothering your vegetables with thick creamy sauces or butter. Potatoes, for example, contain no fat. They also contain very little salt and are good sources of Vitamins B and C and potassium. Potato skins are a good source of fibre (fibre may help lower cholesterol levels, and reduce the risk of colon cancer). Try leaving the skins on the potatoes when you mash them. When mashing potatoes, rather than adding butter or sour cream, try whipping the potatoes with skim or 1% milk or low / no fat sour cream or yogurt.
Feel free to include two or three vegetables with your meal as long as they have been prepared with little or no fat. This can often be done by steaming, baking or cooking them in the microwave. Flavor can be added by using seasonings such as spices and herbs.
When choosing vegetables, pick the ones that are the darkest in color to ensure maximum nutrition. Dark green vegetables (such as broccoli) and bright orange vegetables (such as carrots and sweet potatoes) are high in the antioxidant vitamins, folic acid and fibre. Antioxidants (as Vitamins A, C, and E) can be protective agents against heart disease and cancer. Folic acid may play a role in helping to reduce the risk of heart attacks and stroke.
Salads are a great addition to any holiday meal. Be sure to choose a low fat dressing or ask your host to let you add your own so that you can control the amount.
Stuffing
If you have stuffing with your meat dish and the recipe calls for meat or giblets, replace half of the meat with dried fruits such as cranberries, raisins or apricots. This turns an everyday recipe into a colorful and seasonal dish.
Rather than cooking stuffing inside of poultry or a roast, cook the stuffing in a casserole dish or aluminum foil in the oven. This will reduce the amount of fat in the stuffing considerably.
Gravy
Making gravy from a low fat broth rather than the drippings from poultry or a roast is a good way to reduce fat. If your gravy recipe calls for milk, make sure to use skim milk.
If you choose to use drippings for your gravy, pour or skim the fat off the top of the drippings before using. This can be done easily by letting the drippings get cold and, when the fat has become hard, take it off with a spoon. Or, when the drippings are cool, you can also add ice cubes, to which the fat will stick. Remove the ice cubes before making the gravy.
Cranberry Sauce
Cranberries are an excellent source of Vitamin C. Unfortunately much of the Vitamin C content is lost in the canning process. Luckily homemade cranberry sauce is easy to prepare and the nutrients are retained. Try using cranberry sauce on your turkey instead of gravy.
When making cranberry sauce, add sugar after cooking the cranberries to maintain the tenderness of the skin. You may also want to substitute some artificial sweetener for some of the sugar in your cranberry sauce recipe.
Dessert
Dinner may be very filling, but what is a holiday feast without eating dessert?
Try to make 'wise' dessert choices rather than deny yourself, have a smaller portion and savor every mouthful.
Here are some healthy suggestions:
Angel food cake contains little or no fat and can make a great dessert when served with fruits such as strawberries, raspberries or a fresh fruit salad.
When making pumpkin pie – use evaporated skim milk and top with low fat or fat free ice cream or frozen yogurt. Also try our "crustless pumpkin pie"
Mix applesauce with mincemeat to reduce the amount of fat and serve with frozen low fat or fat free yogurt.
When you have choices, opt for desserts that are lower in fat and sugar. For example, if faced with a plate of cookies, you may decide to choose the sugar cookies or gingerbread cookies over shortbread cookies as they tend to be lower in fat.
Beverages
Mulled cider or our lowfat eggnog are a good alternative to high fat eggnog. If you choose to have egg nog, have a smaller amount and dilute it with skim milk or use low fat or fat free egg nog.
Diet carbonated sodas can make a very festive drink when added to your favorite fruit juice -- try cranberry or grape juice with soda.
Nonalcoholic or de-alcoholized wines are improving all the time and make a great alternative for the holidays.
By following these eating tips during the holidays, you are sure to avoid gaining 'too much' weight due to unhealthy food choices. Remember to enjoy yourself, and family. You can always sweat a couple pounds After the Holidays.
For many people, holidays and family get togethers are a time for celebration. These celebrations often involve foods that are high in fat, sugar and calories - and short on nutrition.
With a few minor changes however, special occasion foods can be both delicious and nutritious.
Eat, Drink, and be Healthy!
Dairy Products
Many holiday foods include dairy products. Enjoy these foods during your celebrations, but use skimmed milk and other 'low' or 'no' fat dairy products in your recipes whenever possible.
Look for the growing assortment of low fat cheeses, cheese slices and cheese spreads that are now available in your grocery store. For example, use light or ultra-light cream cheese or cheddar cheese with only 7% fat.
If you use spreads or other products that are high in fat, such as butter, mayonnaise, sour cream, spread them very thinly or use only a small amount.
Meat Dishes
Choose leaner cuts of meat for your holiday gatherings whenever possible. As a general rule, white meat is leaner than dark meat - so choose the breast meat of a chicken or turkey rather than the drumstick.
Ways to lean out your meat choices:
trim the visible fat off of meats.
remove skin from poultry.
choose fish more often. Cold water fatty fish such as tuna and salmon have 'heart healthy' types of fat in them.
prepare meats in ways that reduce the fat content, like broiling, stewing, or baking.
drain the excess fat off of meats after cooking.
cook meats on a rack so fat can drip away.
cool soups, gravies, stews, etc. before serving and then remove the hardened fat that has collected at the top.
use vegetable cooking sprays to prevent foods from sticking.
when preparing a roast, baste with low fat broth instead of the drippings from the pan.
Vegetables
Fortunately, most vegetables contain little or no fat. It is what we add to the vegetables that increase their fat content.
Avoid smothering your vegetables with thick creamy sauces or butter. Potatoes, for example, contain no fat. They also contain very little salt and are good sources of Vitamins B and C and potassium. Potato skins are a good source of fibre (fibre may help lower cholesterol levels, and reduce the risk of colon cancer). Try leaving the skins on the potatoes when you mash them. When mashing potatoes, rather than adding butter or sour cream, try whipping the potatoes with skim or 1% milk or low / no fat sour cream or yogurt.
Feel free to include two or three vegetables with your meal as long as they have been prepared with little or no fat. This can often be done by steaming, baking or cooking them in the microwave. Flavor can be added by using seasonings such as spices and herbs.
When choosing vegetables, pick the ones that are the darkest in color to ensure maximum nutrition. Dark green vegetables (such as broccoli) and bright orange vegetables (such as carrots and sweet potatoes) are high in the antioxidant vitamins, folic acid and fibre. Antioxidants (as Vitamins A, C, and E) can be protective agents against heart disease and cancer. Folic acid may play a role in helping to reduce the risk of heart attacks and stroke.
Salads are a great addition to any holiday meal. Be sure to choose a low fat dressing or ask your host to let you add your own so that you can control the amount.
Stuffing
If you have stuffing with your meat dish and the recipe calls for meat or giblets, replace half of the meat with dried fruits such as cranberries, raisins or apricots. This turns an everyday recipe into a colorful and seasonal dish.
Rather than cooking stuffing inside of poultry or a roast, cook the stuffing in a casserole dish or aluminum foil in the oven. This will reduce the amount of fat in the stuffing considerably.
Gravy
Making gravy from a low fat broth rather than the drippings from poultry or a roast is a good way to reduce fat. If your gravy recipe calls for milk, make sure to use skim milk.
If you choose to use drippings for your gravy, pour or skim the fat off the top of the drippings before using. This can be done easily by letting the drippings get cold and, when the fat has become hard, take it off with a spoon. Or, when the drippings are cool, you can also add ice cubes, to which the fat will stick. Remove the ice cubes before making the gravy.
Cranberry Sauce
Cranberries are an excellent source of Vitamin C. Unfortunately much of the Vitamin C content is lost in the canning process. Luckily homemade cranberry sauce is easy to prepare and the nutrients are retained. Try using cranberry sauce on your turkey instead of gravy.
When making cranberry sauce, add sugar after cooking the cranberries to maintain the tenderness of the skin. You may also want to substitute some artificial sweetener for some of the sugar in your cranberry sauce recipe.
Dessert
Dinner may be very filling, but what is a holiday feast without eating dessert?
Try to make 'wise' dessert choices rather than deny yourself, have a smaller portion and savor every mouthful.
Here are some healthy suggestions:
Angel food cake contains little or no fat and can make a great dessert when served with fruits such as strawberries, raspberries or a fresh fruit salad.
When making pumpkin pie – use evaporated skim milk and top with low fat or fat free ice cream or frozen yogurt. Also try our "crustless pumpkin pie"
Mix applesauce with mincemeat to reduce the amount of fat and serve with frozen low fat or fat free yogurt.
When you have choices, opt for desserts that are lower in fat and sugar. For example, if faced with a plate of cookies, you may decide to choose the sugar cookies or gingerbread cookies over shortbread cookies as they tend to be lower in fat.
Beverages
Mulled cider or our lowfat eggnog are a good alternative to high fat eggnog. If you choose to have egg nog, have a smaller amount and dilute it with skim milk or use low fat or fat free egg nog.
Diet carbonated sodas can make a very festive drink when added to your favorite fruit juice -- try cranberry or grape juice with soda.
Nonalcoholic or de-alcoholized wines are improving all the time and make a great alternative for the holidays.
By following these eating tips during the holidays, you are sure to avoid gaining 'too much' weight due to unhealthy food choices. Remember to enjoy yourself, and family. You can always sweat a couple pounds After the Holidays.
Unique and Healthy, Holiday Gift Ideas
Unique and Healthy, Holiday Gift Ideas
Well, it’s that time of year again – the holiday shopping season has arrived. Have you thought about what you are going to give those people on your “hard to shop for” list? Instead of another tie for your dad or music CD for your sister, why don’t you give them a truly unique and invaluable gift? I’m talking about the gift of fitness.
The gift of fitness is something that you can give to just about everybody on your shopping list, from your parents, to your spouse, a friend, your siblings, an employee or co-worker, even your children. And it’s a gift that is invaluable to everyone. After all who doesn’t want to look better, feel better, and be healthier?
And, it’s a gift that you can truly feel proud to give. When you give someone the gift of fitness, you are helping him open a door to better health (both physically and mentally). I can’t think of a more thoughtful gift that shows the recipient how much you care about their well-being. By giving the gift of fitness you are providing them with unlimited health benefits.
Of course, we all know that exercise can help people stay slim and fit. But, do you also know about all the other great benefits of exercising? Daily physical activity reduces stress and can help you sleep better. Fitness has been linked to reducing the risk of some diseases and to warding off depression. Researchers also believe that strength training can help prevent osteoporosis. Not to mention that exercise also improves self-esteem, increases stamina and ultimately helps you be able to do continuous work for longer.
I bet a lot of people on your shopping list would find these fitness benefits incredibly invaluable. If the people on your list are like most of us, they’ve probably even mentioned how they want to drop a few pounds of just get in better shape. In fact, experts say that about 62% of Americans are currently on a diet. By giving the gift of fitness you are helping provide them with motivation (which is one of the biggest obstacles in getting fit). They may feel more motivated to actually get fit because they don’t want to feel guilty for ignoring such a thoughtful gift (this is especially true when you give an online personal training gift certificate, which is a great motivator).
While fitness gifts are incredibly valuable, they don’t have to be expensive. Gifts can cost as little as $5 or range into the $100s of dollars. Here are a few suggestions in the various price ranges:
Under $15:
Resistance Band (also makes a great stocking stuffer)
Dumbbells
Jump Rope (also makes a great stocking stuffer)
Exercise Mat
$15 - $35
Fitness Ball
Online Personal Training Program (custom designed for the gift recipient)
Home Exercise Video (also makes a great stocking stuffer)
Heart Rate Monitor
Over $35
Full dumbbell set
Treadmill
Bicycle
Yoga Kit
Giving something that supports health and wellness will be appreciated for years to come and may even turn someone's life around. The gift of fitness will make the recipient feel special – they’ll know that someone cared enough to give them the opportunity to improve their health. And, giving a gift that will help someone lead a healthier life is also one of the most rewarding gifts you can give. So why spend another holiday season searching for the perfect gift only to end up with the same old things like gift certificates or socks or books? Surprise everyone this year and give the gift that comes from the heart and truly keeps on giving throughout the New Year and beyond. And don’t forget yourself – you deserve the gift of fitness too!
Well, it’s that time of year again – the holiday shopping season has arrived. Have you thought about what you are going to give those people on your “hard to shop for” list? Instead of another tie for your dad or music CD for your sister, why don’t you give them a truly unique and invaluable gift? I’m talking about the gift of fitness.
The gift of fitness is something that you can give to just about everybody on your shopping list, from your parents, to your spouse, a friend, your siblings, an employee or co-worker, even your children. And it’s a gift that is invaluable to everyone. After all who doesn’t want to look better, feel better, and be healthier?
And, it’s a gift that you can truly feel proud to give. When you give someone the gift of fitness, you are helping him open a door to better health (both physically and mentally). I can’t think of a more thoughtful gift that shows the recipient how much you care about their well-being. By giving the gift of fitness you are providing them with unlimited health benefits.
Of course, we all know that exercise can help people stay slim and fit. But, do you also know about all the other great benefits of exercising? Daily physical activity reduces stress and can help you sleep better. Fitness has been linked to reducing the risk of some diseases and to warding off depression. Researchers also believe that strength training can help prevent osteoporosis. Not to mention that exercise also improves self-esteem, increases stamina and ultimately helps you be able to do continuous work for longer.
I bet a lot of people on your shopping list would find these fitness benefits incredibly invaluable. If the people on your list are like most of us, they’ve probably even mentioned how they want to drop a few pounds of just get in better shape. In fact, experts say that about 62% of Americans are currently on a diet. By giving the gift of fitness you are helping provide them with motivation (which is one of the biggest obstacles in getting fit). They may feel more motivated to actually get fit because they don’t want to feel guilty for ignoring such a thoughtful gift (this is especially true when you give an online personal training gift certificate, which is a great motivator).
While fitness gifts are incredibly valuable, they don’t have to be expensive. Gifts can cost as little as $5 or range into the $100s of dollars. Here are a few suggestions in the various price ranges:
Under $15:
Resistance Band (also makes a great stocking stuffer)
Dumbbells
Jump Rope (also makes a great stocking stuffer)
Exercise Mat
$15 - $35
Fitness Ball
Online Personal Training Program (custom designed for the gift recipient)
Home Exercise Video (also makes a great stocking stuffer)
Heart Rate Monitor
Over $35
Full dumbbell set
Treadmill
Bicycle
Yoga Kit
Giving something that supports health and wellness will be appreciated for years to come and may even turn someone's life around. The gift of fitness will make the recipient feel special – they’ll know that someone cared enough to give them the opportunity to improve their health. And, giving a gift that will help someone lead a healthier life is also one of the most rewarding gifts you can give. So why spend another holiday season searching for the perfect gift only to end up with the same old things like gift certificates or socks or books? Surprise everyone this year and give the gift that comes from the heart and truly keeps on giving throughout the New Year and beyond. And don’t forget yourself – you deserve the gift of fitness too!
Keeping Your New Years Resolution
Keeping Your New Years Resolution
The New Year is quickly creeping up on us. Do you have a New Year’s Resolution?
Well, if you’re like most Americans (88 percent in 2001 according to a General Nutrition Centers poll), you have at least one resolution. And, if you are like the majority of these promise-makers, your resolution is probably related to health and fitness.
In 2001 (according to GNC), 55 percent promised to eat healthier, 50 percent resolved to exercise more, and 38 percent wanted to lose weight.
While resolutions are well-intentioned, unfortunately most people fail at keeping them. With all the hype surrounding these promises, it’s easy to get caught up in them without really taking them seriously. We live in a throw-away society and even our resolutions, I’m afraid, are not immune. However, especially for promises that include improving our health it’s in our best interest to not take them lightly.
So, what’s the secret to successful resolutions?
While you can’t wave a magic wand and make your resolution come true, there are some easy steps to take to make it easier to fulfill your promise to yourself.
• Choose an obtainable goal.
Resolving to look like a super model is not realistic for the majority of us, but promising to include daily physical activity in our lives is very possible.
Avoid choosing a resolution that you’ve been unsuccessful at achieving year after year. This will only set you up for failure, frustration and disappointment. If you are still tempted to make a promise that you’ve made before, then try altering it. For example, instead of stating that you are going to lose 30 pounds, try promising to eat healthier and increase your weekly exercise.
• Create a game plan.
At the beginning of January, write a comprehensive plan. All successful businesses start with a business plan that describes their mission and specifics on how they will achieve it. Write your own personal plan and you’ll be more likely to succeed as well.
• Break it down to make it less intimidating.
Rather than one BIG end goal, dissect it into smaller pieces. Set several smaller goals to achieve throughout the year that will help you to reach the ultimate goal. Then even if you aren’t able to reach your final goal, you will have many smaller, but still significant, achievements along the way. For example, if your goal is to complete a 10K race, your smaller goals could be running a 5K in less than 30 minutes, adding upper and lower body strength training to increase your muscular endurance, and running 2 miles with a personal best completion time.
• Don’t do it alone!
Ask friends and family members to help you so you have someone to be accountable to. Just be sure to set limits so that this doesn’t backfire and become more irritating than helpful. For example, if you resolve to be more positive ask them to gently remind you when you start talking negatively. Reward yourself with each milestone. If you’ve stuck with your resolution for 2 months, treat yourself to something special. But, be careful of your reward type. If you’ve lost 5 pounds, don’t give yourself a piece of cake as an award. Instead, treat yourself to a something non-food related, like a professional massage.
• Get professional assistance, if needed.
Everyone needs help and sometimes a friend just isn’t enough. Sometimes you need the help of a trained professional. Don’t feel that seeking help is a way of copping out. Especially when it comes to fitness, research studies have shown that assistance from a fitness professional greatly improves peoples success rate.
• Limit your number of promises.
You’ll spread yourself too thin trying to make multiple changes in your life. This will just lead to failure of all of the resolutions.
• Don’t let statistics get you down.
On average only about 20% of us keep our New Year’s resolutions. Unfortunately, some of the biggest failures are found in fitness resolutions. But don’t let the statistics get you down. By following the tips above you’ll be better equipped to fall into the successful 20% category.
The New Year is quickly creeping up on us. Do you have a New Year’s Resolution?
Well, if you’re like most Americans (88 percent in 2001 according to a General Nutrition Centers poll), you have at least one resolution. And, if you are like the majority of these promise-makers, your resolution is probably related to health and fitness.
In 2001 (according to GNC), 55 percent promised to eat healthier, 50 percent resolved to exercise more, and 38 percent wanted to lose weight.
While resolutions are well-intentioned, unfortunately most people fail at keeping them. With all the hype surrounding these promises, it’s easy to get caught up in them without really taking them seriously. We live in a throw-away society and even our resolutions, I’m afraid, are not immune. However, especially for promises that include improving our health it’s in our best interest to not take them lightly.
So, what’s the secret to successful resolutions?
While you can’t wave a magic wand and make your resolution come true, there are some easy steps to take to make it easier to fulfill your promise to yourself.
• Choose an obtainable goal.
Resolving to look like a super model is not realistic for the majority of us, but promising to include daily physical activity in our lives is very possible.
Avoid choosing a resolution that you’ve been unsuccessful at achieving year after year. This will only set you up for failure, frustration and disappointment. If you are still tempted to make a promise that you’ve made before, then try altering it. For example, instead of stating that you are going to lose 30 pounds, try promising to eat healthier and increase your weekly exercise.
• Create a game plan.
At the beginning of January, write a comprehensive plan. All successful businesses start with a business plan that describes their mission and specifics on how they will achieve it. Write your own personal plan and you’ll be more likely to succeed as well.
• Break it down to make it less intimidating.
Rather than one BIG end goal, dissect it into smaller pieces. Set several smaller goals to achieve throughout the year that will help you to reach the ultimate goal. Then even if you aren’t able to reach your final goal, you will have many smaller, but still significant, achievements along the way. For example, if your goal is to complete a 10K race, your smaller goals could be running a 5K in less than 30 minutes, adding upper and lower body strength training to increase your muscular endurance, and running 2 miles with a personal best completion time.
• Don’t do it alone!
Ask friends and family members to help you so you have someone to be accountable to. Just be sure to set limits so that this doesn’t backfire and become more irritating than helpful. For example, if you resolve to be more positive ask them to gently remind you when you start talking negatively. Reward yourself with each milestone. If you’ve stuck with your resolution for 2 months, treat yourself to something special. But, be careful of your reward type. If you’ve lost 5 pounds, don’t give yourself a piece of cake as an award. Instead, treat yourself to a something non-food related, like a professional massage.
• Get professional assistance, if needed.
Everyone needs help and sometimes a friend just isn’t enough. Sometimes you need the help of a trained professional. Don’t feel that seeking help is a way of copping out. Especially when it comes to fitness, research studies have shown that assistance from a fitness professional greatly improves peoples success rate.
• Limit your number of promises.
You’ll spread yourself too thin trying to make multiple changes in your life. This will just lead to failure of all of the resolutions.
• Don’t let statistics get you down.
On average only about 20% of us keep our New Year’s resolutions. Unfortunately, some of the biggest failures are found in fitness resolutions. But don’t let the statistics get you down. By following the tips above you’ll be better equipped to fall into the successful 20% category.
Weight Watchers Diet
Weight Watchers Diet
You may have heard the saying that Weight Watchers is not a diet. It's a lifetime commitment to watching what you eat.
Wait, not a diet? Then why is it called "The Weight Watchers Diet"?
I guess we could avoid most technicalities and misconceptions by calling it a 'weight-loss program', which includes a metered and balanced diet. Either way, it's going to be hard work losing weight.
Think You Can Do It?
You CAN! We've seen thousands of people just like you, lose a cumulative thousands of pounds following the Weight Watchers program. Getting started is actually the easy part here. Staying committed is where you need to bite the bullet, get help if you need it, and keep on keeping on.
How Can You Get Started?
It's simple... Just sign up!
If you're thinking you don't want to spend the money on a diet - think of it more as an investment in your future health, your lower weight, and better overall quality of life.
You HAVE to attend at least SOME Weight Watchers meetings, or sign up with them online in order to receive your personalized weight loss plan and Official Weight Watchers materials.
You will obtain valuable information tailored to you that is required to calculate your daily allowances of points for food and requirements for activity. Not everyone is the same.
You've Already Signed Up - Now What?
Once you've started the program, it's important to attend regular meetings and weigh-ins. If you can't attend the regular meetings or weigh-ins, or even if you just want additional support in between - we recommend you join other Weight Watchers online in our Boot Camp Buddies Forum. For the program to work, it is important to have a daily or weekly support network.
So What if You Can't Afford Weight Watchers?
If you're unable to pay for Weight Watchers, unable to access meetings, or unable to receive official program guidelines - You can still lose weight!
The Weight Watchers program is based on very firm science, and lots of research. Fortunately, most of this science and research is published publicly. If you can understand the scientific principals behind the program, then you may be able to safely and successfully lose weight using science! Cool huh!?
Just remember, many people have trouble staying on the already, very easy to follow, guided program that is provided by Weight Watchers. If you think you're super smart, and your commitment is unwavering - you might be able to wing it.
You may have heard the saying that Weight Watchers is not a diet. It's a lifetime commitment to watching what you eat.
Wait, not a diet? Then why is it called "The Weight Watchers Diet"?
I guess we could avoid most technicalities and misconceptions by calling it a 'weight-loss program', which includes a metered and balanced diet. Either way, it's going to be hard work losing weight.
Think You Can Do It?
You CAN! We've seen thousands of people just like you, lose a cumulative thousands of pounds following the Weight Watchers program. Getting started is actually the easy part here. Staying committed is where you need to bite the bullet, get help if you need it, and keep on keeping on.
How Can You Get Started?
It's simple... Just sign up!
If you're thinking you don't want to spend the money on a diet - think of it more as an investment in your future health, your lower weight, and better overall quality of life.
You HAVE to attend at least SOME Weight Watchers meetings, or sign up with them online in order to receive your personalized weight loss plan and Official Weight Watchers materials.
You will obtain valuable information tailored to you that is required to calculate your daily allowances of points for food and requirements for activity. Not everyone is the same.
You've Already Signed Up - Now What?
Once you've started the program, it's important to attend regular meetings and weigh-ins. If you can't attend the regular meetings or weigh-ins, or even if you just want additional support in between - we recommend you join other Weight Watchers online in our Boot Camp Buddies Forum. For the program to work, it is important to have a daily or weekly support network.
So What if You Can't Afford Weight Watchers?
If you're unable to pay for Weight Watchers, unable to access meetings, or unable to receive official program guidelines - You can still lose weight!
The Weight Watchers program is based on very firm science, and lots of research. Fortunately, most of this science and research is published publicly. If you can understand the scientific principals behind the program, then you may be able to safely and successfully lose weight using science! Cool huh!?
Just remember, many people have trouble staying on the already, very easy to follow, guided program that is provided by Weight Watchers. If you think you're super smart, and your commitment is unwavering - you might be able to wing it.
Some Essential Foods for a Healthy Diet
Some Essential Foods for a Healthy Diet
Want to wake up without hitting snooze? Feel full of energy all day long without caffeine?
These are just some of the amazing benefits of making the decision to start eating healthy. I know, the information out there on this topic is overwhelming, and you probably don't know where to begin.
Check Your Grocery List
Let’s get started with your shopping cart. This may seem like a routine task to many, but the hour a week you spend in the grocery store will DRAMATICALLY alter how you feel each day.
I’m going to break down 5 essential foods that you should be buying each week to ensure your diet has you feeling like a SUPERSTAR (think Molly Shannon from Saturday Night Live)!
1. Berries – Strawberries, Blueberries, Raspberries.
Berries are full of antioxidants and high in potassium and Vitamin C. They are essential for lowering your risk of heart disease and cancer as well as being anti-inflammatory. Inflammation is the root cause of all major chronic diseases so think of berries as your guardian angel against these illnesses that affect 75% of Americans.
2. Fish – Salmon, Tuna, Trout
Like berries, fish is going to help reduce your risk of many illnesses including heart disease and may also aid in psychological issues such a memory loss and depression. The key nutrients in fish are the Omega 3’s which can also be purchased as a supplement in most grocery stores if you don’t like the taste of seafood. Sorry, no excuses for missing this one!
3. Vegetables – Kale, Spinach, Broccoli
You were hoping this wasn’t going to be on the list…but here it is! Vegetables are going to add fiber to your diet which will aid in the protection against many common problems like type 2 diabetes and obesity. Vegetables are also low in calories so they can help fill you up while you maintain a low caloric intake each day.
4. Whole Grains – Whole Grain Rice, Whole Grain Cereal
Whole grains contain all the antioxidant benefits of fruits and vegetables but on a MUCH larger scale. Everyone can find whole grain foods they enjoy whether it’s Kashi cereal, Quaker Oats flavored oatmeal or whole grain peanut butter and jelly sandwiches (mouthwatering)! Add these into your diet today.
5. Nuts – Walnuts, Almonds, Cashews
Even though nuts are high in fat, studies have shown that combined with a healthy diet, they help accelerate weight loss and reduce waist size. This is due to the healthy fats and high amount of protein that your body needs to function effectively. No, this is not an excuse to head out to the nearest bar to start eating peanuts because you don’t feel like shopping!
To start eating healthy, the key is to focus when you’re at the store. Always shop around the perimeter of the store where the essential foods like fruit, vegetables and proteins are - before going down the aisles of sugary temptation.
You should always consult with a personal trainer or nutritionist to make sure your diet lines up with your specific goals. Whether you’re looking for a healthier lifestyle or want a specific body shape, consulting with experts is a great way to ensure you’re making the most of your meals.
Want to wake up without hitting snooze? Feel full of energy all day long without caffeine?
These are just some of the amazing benefits of making the decision to start eating healthy. I know, the information out there on this topic is overwhelming, and you probably don't know where to begin.
Check Your Grocery List
Let’s get started with your shopping cart. This may seem like a routine task to many, but the hour a week you spend in the grocery store will DRAMATICALLY alter how you feel each day.
I’m going to break down 5 essential foods that you should be buying each week to ensure your diet has you feeling like a SUPERSTAR (think Molly Shannon from Saturday Night Live)!
1. Berries – Strawberries, Blueberries, Raspberries.
Berries are full of antioxidants and high in potassium and Vitamin C. They are essential for lowering your risk of heart disease and cancer as well as being anti-inflammatory. Inflammation is the root cause of all major chronic diseases so think of berries as your guardian angel against these illnesses that affect 75% of Americans.
2. Fish – Salmon, Tuna, Trout
Like berries, fish is going to help reduce your risk of many illnesses including heart disease and may also aid in psychological issues such a memory loss and depression. The key nutrients in fish are the Omega 3’s which can also be purchased as a supplement in most grocery stores if you don’t like the taste of seafood. Sorry, no excuses for missing this one!
3. Vegetables – Kale, Spinach, Broccoli
You were hoping this wasn’t going to be on the list…but here it is! Vegetables are going to add fiber to your diet which will aid in the protection against many common problems like type 2 diabetes and obesity. Vegetables are also low in calories so they can help fill you up while you maintain a low caloric intake each day.
4. Whole Grains – Whole Grain Rice, Whole Grain Cereal
Whole grains contain all the antioxidant benefits of fruits and vegetables but on a MUCH larger scale. Everyone can find whole grain foods they enjoy whether it’s Kashi cereal, Quaker Oats flavored oatmeal or whole grain peanut butter and jelly sandwiches (mouthwatering)! Add these into your diet today.
5. Nuts – Walnuts, Almonds, Cashews
Even though nuts are high in fat, studies have shown that combined with a healthy diet, they help accelerate weight loss and reduce waist size. This is due to the healthy fats and high amount of protein that your body needs to function effectively. No, this is not an excuse to head out to the nearest bar to start eating peanuts because you don’t feel like shopping!
To start eating healthy, the key is to focus when you’re at the store. Always shop around the perimeter of the store where the essential foods like fruit, vegetables and proteins are - before going down the aisles of sugary temptation.
You should always consult with a personal trainer or nutritionist to make sure your diet lines up with your specific goals. Whether you’re looking for a healthier lifestyle or want a specific body shape, consulting with experts is a great way to ensure you’re making the most of your meals.
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