A Fitness Minute

2012-12-21T08:22:00.000-08:00

Our hearts are with you Newtown.

2012-12-20T12:39:00.002-08:00

Happy Holidays!

Stay healthy my friends.

2012-10-10T12:52:00.003-07:00

2012-09-12T15:28:00.000-07:00

INSPIRATION

2012-08-20T13:37:00.000-07:00

102 year old Margaret Dunning is not only driving, but she's doing it in her 1930 Packard roadster that she's owned for more than 62 years.

106 year old Irving Kahn is the oldest working investment banker on Wall Street. He still goes to work every day. He has a sister who is 109 and a younger brother who is 101.

77 year old Ernestine Shepard made the Guinness World Record book as the oldest female bodybuilder.

106 year old Nora Hardwick posed as "Miss November" for a charity calendar. She was almost nude except for a pink tulle scarf. Her top tips: Put others first. Drink whiskey.

102 year old Joe Binder has held the position of valet for 25 years at a Bronx, New York diner. He loves dancing with his 48 year old girlfriend and has no plans of retiring any time soon.

94 year old Tao Porchon-Lynch is the world's oldest yoga instructor. She still teaches 15 classes a week at the Westchester Institute of Yoga in New York.

2012-07-28T15:41:00.000-07:00

How To Use A Foam Roller

2012-07-23T16:01:00.000-07:00

Courtesy of www.greatist.com

Do You Really Know How Much Sodium Is In Foods? Try This Test.

2012-07-16T09:44:00.000-07:00

You may be surprised to learn how much sodium is in many foods.

Which food has more sodium?

1 large slice raisin bread or 1 small slice of french bread?

Answer: French bread

Which type of cheese has the most sodium?
1 slice low fat American cheese (pasteurized and processed) or 1 slice low fat Swiss cheese?

Answer: American cheese. It is a highly processed "cheese-like" product.

True or false: More sodium can be found in potato salad than mashed potatoes.

Answer: True. Salt is often added to commercially prepared potato salad for taste. For a healthier version, make your own.

Which snack has more sodium?
1 oz. potato chips or 1 oz of hard pretzels?

Answer: Hard pretzels can have more sodium for the same total weight than potato chips, because salt is added to hard pretzels for texture, not just for taste.

Which type of salad dressing contains more sodium?
2 TB reduced-fat Italian dressing or 2 TB of reduced-fat ranch dressing?

Answer: The Italian dressing. Most prepared salad dressings can be high in sodium, depending on the dressing type.

True or false: 2 slices of ham have more sodium than 2 slices of oven roasted turkey breast.

Answer: True. Sodium in processed meats like ham, bacon and hot dogs can come from salt added for taste and sodium containing ingredients used as preservatives.

Which ready-made soup has more sodium-- Tomato soup or chicken noodle soup?

Answer: Chicken Noodle Soup. All canned variety soups can be high in sodium. Look for reduced sodium versions.

2012-07-10T14:48:00.000-07:00

Older Women Should Not Take Calcium or Vitamin D ---Says The Latest Report

2012-07-06T14:28:00.000-07:00

Are you confused about taking calcium and Vitamin D supplements? Don't feel bad, so are the experts.

A couple of weeks ago, the U.S. Preventive Services Task Force (USPSTF), a leading U.S. government advisory panel, recommended that healthy post-menopausal women should NOT take low doses of Vitamin D or calcium to prevent bone fractures. And the USPSTF said that existing research is insufficient as to whether Vitamin D can be beneficial in preventing cancer.

This latest report adds to the many conflicting messages about Vitamin D and calcium supplements. Millions of women (and men) take these supplements in the hopes of reducing their risk of fractures as they age. For years doctors and experts have been telling us the health benefits of these nutrients. Dr. Suzanne Steinbaum, director of women and heart disease at Lenox Hill Hospital in New York and an American Heart Association spokeswoman, says this recommendation changes everything. "What we're really seeing now is no role for calcium for the prevention of osteoporotic fractures. At this point there's no reason to be taking calcium."

It has been my opinion that you should get your calcium needs through food sources and you should include weight bearing exercises in your fitness routine to keep your bones strong and healthy. Eating better and exercising still have the greatest impact on your health.

It is noted that some health experts don't agree with the latest task force recommendation and say women should discuss options with their doctor.

The Institute of Medicine, which provides independent advice on health, recommends that people get 600-800 I.U.'s of Vitamin D and 700-1300 mg of calcium daily, depending upon their age.
Many foods are rich in calcium and many are fortified with Vitamin D.
Here is a list of some of the best food sources of calcium:

yogurt, plain, low fat 8oz. 415mg.
yogurt, fruit flavored, low fat 8oz. 345mg.
milk, skim 1 cup 291mg.
milk, chocolate, low fat 1 cup 288mg.
spinach, frozen, boiled 1 cup 291mg.
oatmeal, instant, fortified 1 packet 99mg.
cottage cheese, 1% milk fat 1 cup 138mg.
baked beans, canned 1 cup 154mg.
oranges 1 cup 72mg.
almonds 1/4 cup 70mg.
black eye peas, boiled 1 cup 211mg.
white beans, canned 1/2 cup 94mg.
cereal, fortified 1 oz. 236mg.
mineral water 8 fl. oz. 35mg.

Here is a list of some of the best sources of Vitamin D:

sunlight 10 minutes 3000 I.U.
wild salmon 3.5 oz. 600-1,000 I.U.
salmon, farmed 3.5 oz. 100-250 I.U.
tuna, canned 3.6 oz. 230 I.U.
fortified milk 8fl. oz. 100 I.U.
fortified orange juice 8fl. oz. 100 I.U.
fortified yogurt 8 oz. 100 I.U.
fortified cereal 100 I.U.

Exercises To Strengthen Your Back

2012-06-16T16:25:00.000-07:00

Hip Bridge

How to do it: Lie on your back, feet flat and hip-width apart, arms relaxed, and knees bent. Squeeze your buttocks as you lift your hips, creating a straight line from the knees to the shoulders. Hold for a slow count of two, then lower slowly. Build up to 10 to 12 repetitions.

What it does: This move counteracts the effects of too much chair time, which puts excessive pressure on the spine. It stretches the hip flexors and strengthens the muscles that stabilize the spine, including those of the lower back, the gluteals, and the large, stabilizing abdominal muscles.

Make it harder: Lift one foot off the floor and hold it straight up toward the ceiling, foot flexed, keeping the hips even. This is much more challenging, so start by holding this pose for just a count of 2. Repeat 10 times, then switch legs.

You can also do this exercise with one leg bent as shown. Hold for a count of 2, lower, repeat on same leg ten times. Switch to the other leg.

Leg Lifts Lying On Ball

Lie face down with stomach on the center of a stability ball, hands and toes on the floor. Keeping your legs straight, lift right leg to hip height, lower, and repeat 10 times. Repeat leg lifts 10 times on left leg. Do a total of 3 sets each leg.

Seated Rows

This exercise strengthens mid back. Keep back straight when performing the exercise. Squeeze shoulder blades together as you pull the weight toward chest. Do 10 reps, 4 sets.

Seated Row Machine

Lat Pulldowns

This exercise strengthens upper and mid back.

Pull bar to front of chest while leaning back slightly. Do 10 reps, 4 sets.

2012-06-13T15:08:00.000-07:00

Sunscreen Rules

2012-06-10T14:03:00.000-07:00

Sunscreen Rule #1:
30 is the minimum SPF you should use. Look for water resistance and broad spectrum formula.

Sunscreen Rule #2:
Apply sunscreen 20 minutes before you go out in the sun.

Sunscreen Rule #3:
Use about 1 ounce of sunscreen to coat your body to provide the SPF listed on the label. If you're using lotion, that's about the amount that would fill a shot glass. If you're using a spray, that's 30 to 90 seconds of spraying--enough to create a visibly glossy sheen as it goes on.

Sunscreen Rule #4:
The number of hours you can go without reapplying sunscreen IF you're not sweating or in the water is --2 hours.

A Sunscreen Pill?
British scientists are working to create sunscreen in pill form, after discovering that coral in the Great Barrier Reef creates its own UV protection by consuming a compound in algae. Human testing hasn't begun yet, but someday we may be able to swallow our sunscreen.

Courtesy of Prevention Magazine.

Bloomberg Says A Big Fat No To Big Sodas

2012-06-07T15:24:00.000-07:00

New York City Mayor Bloomberg is asking the city to enact the first ban-in-the-country on super sized sodas. The sale of any sodas larger than 16 ounces-the size of a medium coffee-would be prohibited in restaurants, fast food chains, movie theaters, sidewalk carts and sports arenas. The ban would not apply to diet sodas. He's hoping to get the ban enacted by March 2013.

Bloomberg's proposal requires the approval of the Board of Health-members who are all appointed by him.

“Obesity is a nationwide problem, and all over the United States, public health officials are wringing their hands saying, ‘Oh, this is terrible,’ ” Mr. Bloomberg said in an interview on Wednesday in City Hall.

“New York City is not about wringing your hands; it’s about doing something,” he said.

In New York City, more than half the adults are overweight or obese.

Calcium

2012-06-05T10:58:00.000-07:00

Your body can't absorb a full day's worth of calcium at once, so space out your servings. Your body can handle only about 500 to 600 mg of calcium in one 6 to 8 hour period and absorbs only about 30% of that.
The Institute of Medicine recommends 1,000 mg a day for women ages 19 to 50; 1,200 mg for those over 50. For men, they recommend 1,000 mg a day for ages 19 to 70; 1,200 mg a day for men 71 and older.
Osteoporosis is often thought of as a women's illness, but men aren't immune. Their bone loss is more gradual than women's because they don't undergo menopause. One out of every four men over age 50 will break a bone due to osteoporosis---making it more prevalent than prostate cancer.

When are you going to get in shape?

2012-06-01T02:00:00.000-07:00

2012-05-31T12:38:00.000-07:00

10 Keys To Happier Living

2012-05-25T14:15:00.000-07:00

diet cartoon

2012-05-23T14:15:00.000-07:00

2012-05-19T16:42:00.000-07:00

More Great Ab Exercises

2012-05-15T13:52:00.000-07:00

Abdominal Kicks for Lower Abs
Sit on a flat bench with your legs off the end. Place your hands to your sides, grasping the edge of the bench with each hand. Extend your legs straight out and lean your back at a 45 degree angle. Bring your knees in toward your midsection, making sure that your abs are doing the work in a slow and controlled fashion. Return to the starting position. Aim for 15 reps, 4 sets.

Reverse Ab Crunches for Lower Abs
Lie on the floor on a mat on your back. Place your arms by your sides with your feet up and your thighs perpendicular to the floor. Using your lower abs, bring your knees to your chest while simultaneously tucking your chin to your chest. Return slowly to the starting position and repeat. Aim for 15 reps, 4 sets.

Weighted Leg Raise Crunch for Lower & Upper Abs
Grab one dumbbell and lie flat on an exercise mat with your arms and legs fully extended. Slowly raise your right leg and right arm at the same time to perform an ab crunch. Try to keep your arm and leg straight throughout the movement. Focus the tension on your abs and flex your stomach at the peak position. Repeat with your left leg and arm. (I prefer doing this exercise holding on to one dumbbell instead of two. Start with a 3lb. dumbbell.) Aim for 10 reps each leg, 4 sets.

Straight Arm Ab Crunch
Lie on your back on the floor (or mat) with your feet flat on the ground and your knees bent. Stretch your arms straight out over your head. Crunch your upper body forward and bring your shoulder blades just off the floor. Slowly lower down to the original start position and repeat. Remember to squeeze your abs tight throughout the motion. Aim for 15 reps, 4 sets.

Fingers to Toes Ab Crunches
Lie on the floor on a mat on your back. Place your arms straight back outstretched above your head and your legs stretched out straight as well.. Execute the movement by touching your hands to your toes. This is done by raising your legs and arms to meet in a jackknife position, keeping your arms and legs as straight as possible. Lower arms and legs back to the starting position in a slow and controlled fashion and repeat. Aim for 10 reps, 4 sets.

Courtesy of Shapefit.com

Improve Your Memory With Blueberries

2012-05-10T06:12:00.000-07:00

Eating a cup of blueberries daily can improve your memory in a matter of months according to researchers from Britain. A study from the U.S. Dept. of Agriculture says blueberries are ranked as the #1 antioxidant fruit.

The Top Five Regrets of The Dying

2012-05-07T15:43:00.001-07:00

This article is by Bronnie Ware, a writer ad songwriter from Australia who spent several years caring for dying people in their homes.

People grow a lot when faced with their own mortality. I learnt never to underestimate someone's capacity for growth. Some changes were phenomenal. Each experienced a variety of emotions, denial, fear, anger, remorse, more denial and eventually acceptance. Every single patient found peace before they parted, every one of them.
When questioned about any regrets they had or anything they would do differently, common themes surfaced again and again. Here are the most common five:

1. I'd wish I'd had the courage to live a life true to myself, not the life others expected of me.
This was the most common regret of all. When people realize that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people had not honored even half of their dreams and had to die knowing that it was due to choices they had made, or not made.

2. I wish I'd didn't work so hard.
This came from every male patient that I nursed. They missed their children's youth and later their partner's companionship. Women also spoke of this regret. All of the men I nursed deeply regretted spending so much of their lives on the treadmill of a work existence.

3. I'd wish I'd had the courage to express my feelings.
Many people suppressed their feelings in order to keep peace with others. As a result, they settled for a mediocre existence and never became who they were truly capable of becoming. Many developed illnesses relating to bitterness and resentment they carried as a result.

4. I wish I had stayed in touch with my friends.
Often they would not truly realize the full benefits of old friends until their dying weeks and it was not always possible to track them down. Many had become so caught up in their own lives that they had let golden friendships slip by over the years. There were many deep regrets about not giving friendships the time and effort that they deserved.

5. I wish I had let myself be happier.
This is a surprisingly common one. Many did not realize until the end that happiness is a choice. They had stayed stuck in old patterns and habits. Fear of change had them pretending to others, and to their selves, that they were content.

When you are on your deathbed, what others think of you is a long way from your mind. How wonderful to be able to let go and smile again, long before you are dying.
Life is a choice. It is YOUR life. Choose consciously, choose wisely, choose honestly.
Choose happiness.

2012-04-26T11:44:00.000-07:00

Why Should You Stop Smoking?

2012-04-19T08:41:00.000-07:00