Triathlons have sprouted all over the country and in many places around the world as a popular endurance sport for people of all ages. A triathlon is a race that consists of swimming, cycling, and running segments. A competitive triathlon athlete has to be proficient in all three aspects and know how to maintain their energy level and endurance, while quickly transitioning out from leg of the race to the next. Hence most triathletes are incredibly fit. Since triathlons involve cardiovascular exercise for the whole body, the overall effect from training is a toned and fit body balanced all over whereas training for one sport alone offers muscle development in only specific areas. Many athletes choose triathlons because of the amazing benefits of these cardiovascular exercises.
The reasons why people choose to do triathlons may vary. However, the benefits are immediate and universal. Training for and participating in a triathlon is one of the most rewarding activities you can undertake in your life, building your self-confidence, giving you meaning and self-discipline in your exercise habits, inspiring and motivating you, as well as expanding your horizons and ability to take on new challenges.
Lose Weight and Tone Simultaneously
Training for a triathlon helps you lose weight significantly while toning up all over, making you incredibly fit in a well-balanced program that burns fat while building muscle. You will experience greater energy levels while feeling stronger and more confident than ever before. Also training requires proper nutrition and feeding your body regularly nutritious foods. You will look and feel younger, while being more energetic and powerful. While running will help you develop long and lean muscles, cycling will build strength and tone your lower body. Swimming sculpts your upper body while promoting flexibility.
Triathlons also prevent injuries because cross training limits the stress you put on your body when you overuse certain joints, tendons, and the same body parts again and again from doing just one sport. Training for a triathlon also is never boring. There is enough variety and challenge from different workouts to help you stay motivated while keeping up your fitness regimen.
Regular cardiovascular exercise from triathlon training helps lower your risk for disease and cancer, while promoting both physical and mental health benefits. You will also add years to your life, while sharpening your mind and focus, helping you return to your activities with freshness. Your ability to handle stress will also grow and you will develop grace under pressure. Training for a triathlon also is one of the biggest boosters to your self-esteem. Your self-confidence will skyrocket. You will be challenged to grow both physically and mentally. You will notice significant improvement in your moods while your motivation to exercise will also increase. You will overcome both mental and physical blocks, replacing weakness with strength, while feeling good about yourself.
Training for a triathlon transports you into another world of self-growth. You will meet like-minded people who enjoy individual sports on a highly personal level. Whether you are a young twenty-year old just starting out, or a grandparent, you can participate in a triathlon and become a world-class professional. Training for a triathlon is highly motivating and inspiring, increasing your sense of purpose in the world, while pushing you to be the best that you can be. You will find significant improvement in every aspect of your life from the discipline, focus, new energy, enthusiasm, and love that you put into your training, that will now flow into everything else in your life. As the triathlete Dave Scott said, “If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race; its up to you.”
Every pet owner or sitter, who enjoys the companionship of a dog, can benefit tremendously from regular exercise with his or her pet. Dogs require regular social interaction, exercise, and attention from their pet owners. By simply taking your dog for a walk, you can provide all of this.
You and your dog together will:
1. Expend some energy
2. Take in fresh air
3. Stimulate the senses
4. Feel connected to each other and your environment
5. Feel good
So many well-intentioned pet owners end up spending most of their time indoors with their pets because of personal and work obligations and inclement weather. However, taking your dog for a walk not only benefits your dog, but also offers you a lot of benefits as well. Just taking the dog for a walk a few times a week offers significant benefits to your health such as better cardiovascular fitness, lower blood pressure, reduced stress, and stronger muscles and bones. Pet owners also experience greater self-esteem from the unconditional love and companionship free of judgment offered by dogs.
1. Dog’s Health
Your dog’s health also significantly improves from regular walks. Pets that do not have enough exercise become overweight and sometimes obese, resulting in illnesses and conditions that include cardiovascular disease, increased anxiety, osteoarthritis, and liver disease. People who walk dogs also often engage socially with others more and experience greater enjoyment during their regular walks. Stress is significantly reduced by interactions with a pet. When you take your dog for a walk, be sure to have a good leash that gives you control over your pet and a plastic bag to pick up after your pet. If you have a pet that is used to spending a lot of time indoors, it may come as a big surprise to both of you how your pet reacts to the outdoors. Encouraging your pet will help them overcome any shyness and fear, while also keeping them fit and agile. Your dog is loyal and committed to you and the enjoyment from spending time in your company cannot be easily surpassed.
2. Dog Socialization
Taking your dog on regular walks also helps eliminate antisocial behavior, reduce pet anxiety, prevent behavioral problems, and encourages your animal to interact appropriately with both people and other animals. By praising and encouraging your dog, your pet will grow closer to you, more confident, aware of behavior that elicits positive responses from you, and be less likely to experience separation anxiety from being left at home.
Interested in getting your body toned and sculpted into beautiful shape? The TRX® Suspension Trainer™builds strength and flexibility, while maximizing core stability. Whether you are a first-time user or a sports athlete, fitness trainer, or in the military, the
TRX® Suspension Trainer™provides fitness and training in fun and effective complete body workouts. With just a single piece of equipment that is portable and easy to customize, you can get in shape and enjoy expert support through live workshops, videos online, and DVDs.
Traveling or looking for equipment for your home gym? The TRX® Suspension Trainer™can be used at a fitness facility or at home. Popular among fitness enthusiasts, the suspension training process is incorporated in the daily fitness workouts of some of the most well known sport and fitness athletes and coaches from professional NBA, NFL, tennis, and kickboxing champions to triathletes and gym owners. Some notables include
Drew Brees the NFL Quarterback from New Orleans Saints, Robin White, a two-time
US Open Doubles Champion, Dr. E.J. “Doc” Kreis, Hall of Fame Speed-Strength and Conditioning Coach, and Mike Brungardt, NBA Strength Coach for the San Antonio Spurs.
Why do so many of the best athletes and trainers choose the TRX® Suspension Trainer™for their daily workouts? The TRX system’s focus on developing core strength, while promoting flexibility and overall fitness provides amazing conditioning for the entire body, while also offering limitless opportunities for variety, thereby preventing boredom. Many athletes such as Drew Brees are attracted to the program because you use your own body weight against gravity, which prevents injury while toning the body.
Portability enables you to take your workouts with you wherever you go so you can maintain top performance anywhere. From building strength and stamina, to developing core stability, flexibility, and balance, TRX is an integral component of overall fitness. By “enabling us as a coaching staff to better prepare our athletes for competition,” Dr. E. J. “Doc” Kreis encourages every strength trainer and coach to use the system to maximize effective training in shorter intervals of time. The TRX system also complements training tools throughout athletic training sessions and even on the road.
Safe and effective, the TRX is innovative and varied enough to challenge everyone, whether you are an athlete or want to build general strength. Every person has a unique body and the TRX® system allows you to adjust each exercise to suit your level, customized to your own workout. By harnessing your own bodyweight to create resistance, the TRX® offers limitless versatility without requiring additional weights.
The TRX® system enables you to build a strong core that helps prevent injuries while developing balance and stability. Maximize your training time with varied workouts where you can easily switch from one workout to another in just fifteen seconds. Through multiplanar training, the TRX® Suspension Training System efficiently works your body in different motions and directions similar to your natural movements, thereby working multiple joints and muscles. The TRX® Suspension Training promotes balance and prevents injuries. Ideal for gentle rehabilitation, the TRX® system can be used by people just starting a fitness program, looking to lose weight and gain strength, as well as athletes desiring to maintain their fitness and improve their performance.
Strength training and flexibility go hand in hand and are necessary for the overall healthy functioning of your body. Some exercises such as pilates, astanga yoga, and power yoga combine both. Flexibility training and strength training actually enhances each other.
What is flexibility?
Flexibility refers to the range of movement in a joint or series of joints. You can be flexible in one part of your body and not in another. Some people may start out being very flexible and over time, lose flexibility if they do not do exercises that work those areas in the body. Stretching enhances flexibility while also improving your cardiovascular performance since it loosens up, relaxes, and gets blood flowing in the body prior to heart-pumping activities.
Flexibility can be dynamic or static. Dynamic flexibility involves motion where you are able to move muscles through a full range of motion in the joints. Static flexibility does not involve motion. In static flexibility, there are two states, active and passive. Active flexibility involves maintaining extended positions while stretching muscles using only your muscles. Passive flexibility also involves holding positions for extended positions but does not solely rely upon your own muscle power as you can use your weight or another apparatus for support.
Active Flexibility
Active flexibility takes more time to develop since it requires both a foundation of passive flexibility for range of motion and then muscle strength to hold and maintain those positions. Flexibility is affected by factors that include your body’s health and history as well as the environment around you. Internal influences include the joint you are flexing, bony structures that prevent movement, resistance within a joint, and the elasticity of muscle tissue, skin, tendons and ligaments, as well as the temperature of the joint and tissues associated with that joint. Increased flexibility has been noted in people who are exercising and their body temperature is 1 to 2 degrees higher than normal.
External Factors
External factors that can affect flexibility include temperature of location, time of day, stage in joint recovery after injury, age, gender, clothing and equipment. Your experience and level of commitment also plays a large influence on your flexibility. Drinking more water also significantly increase mobility as well as contributing to greater relaxation for the body.
Factors that can limit flexibility include bone structure, excessive fatty tissue, muscle mass, connective tissue, injury, and disability. The bone structure can cause limitations depending upon the type of joint and its condition. This is also where age comes into play since older joints are not as flexible as younger joints.
When either fatty tissue or muscle mass is developed massively, it can disrupt the ability of nearby joints to perform a full range of motion. Lastly, in terms of connective tissue, most flexibility exercises assist in reducing internal resistance of connective tissue. Connective tissue offers resistance to lengthening. Overused connective tissue limits flexibility. If certain muscles are inactive, connective tissues change over time to restrict flexibility. Elastin loses elasticity and collagen grows dense and stiff. Hence inactive connective tissue can have the same effect as aging.
The most elastic tissue in the muscles is in the fascia area of the muscle. Avoid overstretching ligaments and tendons that can weaken joint integrity and increase the likelihood of injury.
At Any Age
Regardless of age, everyone should practice flexibility. However, your flexibility will be very different from that of your partner, friend, or neighbor. Also, flexibility is harder to develop the older you are because of changes in the connective tissue, loss of suppleness, greater calcium deposits, dehydration, and other factors. However, performing flexibility exercises will significantly increase your range of motion, body appearance, and blood flow. Yoga and pilates offer significant benefits to flexibility through a series of flow movements to build flexibility in all major muscle groups.
Stretching
Stretching is one of the best ways to develop flexibility and you can do this right after strength building exercises such as weight lifting or repetitions. After weight lifting, muscles are shortened from repetition of muscle movement and contain lactic acid that makes the muscle appear bigger. Stretching the muscle afterwards restores range of motion to these areas, while removing waste products from the body and contraction in muscles. Static stretching is important after strength workouts.
Strength Training
Flexibility training should go hand in hand with strength training. You should always perform exercises for both flexibility and strength in any group of muscles you work out for balance. Strength training significantly can improve the appearance of your body to provide definition whether it is in the arms, legs, stomach, or buttocks. Strength training when combined with flexibility exercises can help you develop a strong and well-toned physique that has definition with a longer and leaner look.
If you only do flexibility exercises, the connective tissues loosen up and weaken, becoming easily damaged through overstretching or muscle contractions. However, strength training prevents such injuries. For many women who do not want the short physique of a bodybuilder, dynamic strength training can offer you strength without bulk through a series of light dynamic exercises with lighter weights and more repetitions. Dynamic flexibility exercises should be performed prior to any heavy weightlifting exercises.
You can strengthen your body through exercises such as lifting weights and cardiorespiratory activities such as walking, dancing, jogging, and bicycling. The overall look and feel that you desire is always a matter of personal choice. You may want to build a bigger body like a bodybuilder or go for the slender physique of a dancer, or desire overall fitness. You make your muscles stronger by working them against resistance from weights or gravity. If you are first starting out in strength training, begin with light weights and work your muscles on non-consecutive days 2-3 times a week. Over time, you will build strength and be able to add more weight for more of a challenge. Always stretch after strength exercises when your muscles are warmed up. Strength training is an integral part of fitness programs for adults and should include eight to twelve repetitions of eight to ten exercises for the major muscles groups. Some strength training moves include the bench press, lat pulldown, overhead press, bicep curl, tricep pulldown, squat, leg extension, leg curl, and abdominal crunch.
Playing sports improves physical fitness and coordination, while teaching discipline and teamwork and enhancing confidence and personal satisfaction. The world of sports has changed dramatically as more girls are playing a greater variety of sports and more sports that were once seasonal, have grown to become year-round activities. About 75% of American households with children have at least one child who participates in an organized and competitive sport. Sport injuries have also increased greatly and hence, proper preventive care has grown more important in reducing the risk of incurring sport injuries.
The risk of physical injury is part of participating in sports. Yet most injuries can be prevented. Some of the most common injuries include torn ACLs, bone fractures, and concussions. In adolescents, the body is still growing. Preventing sport injuries can be as simple as choosing shoes with the proper fit to avoid ankle, knee, and ligament injuries. While girls tend to be more flexible than boys, their skeletal frame and bone structures are different. In fact, the sport most frequently associated with injury for girls is cheerleading, accounting for up to 2/3 of sport injuries and deaths for high school girls according to studies conducted nationwide over the last twenty-five years.
Cheerleading
Cheerleading has grown in to a fully competitive sport of its own, where girls practice aggressively 12 months of the year, doing various gymnastics and body work that requires proper fitness, nutrition, and workout schedules to maintain good health and avoid serious injuries. Often these gymnastic stunts can be quite dangerous and complex and hence learning the rules to avoid injury can help you keep your child out of the emergency room. Examples of complex feats include the basket toss and helicopter toss, where girls catapult into the air.
Gymnastics and Track
Other sports that incur high injuries include gymnastics and track. In general, collision and contact sports have higher rates of injury than other sports while injuries sustained from individual sports tend to be more severe. Many sport-related injuries occur during practice rather than at a game. Often, children aged 14 years and younger have slower responses to injury, which can increase their risks. Another reason for injury can be lack of knowledge and not wearing proper protective gear.
In fact, estimates show that about 250,000 people will rip their ACL or anterior cruciate ligaments in primarily non-contact injuries. Majority of these injuries are sustained by young girls and women in the age group of 15 to 25, many of whom are female athletes. ACL injuries are so commonplace now that parents of teenage girls are often used to seeing entire athletic teams wearing Ace bandages or braces.
What is the ACL?
What is the ACL? The ACL or anterior cruciate ligaments are small fibers that attach the femur of the upper leg to the tibia in the lower leg, stabilizing the knee. ACL ruptures are very painful and require complicated reconstructive surgery. Rehabilitation is a slow and painful process, taking up to nine months for full recovery. So many young women used to injuries or their friends getting ACL injuries, push through the pain, accepting their injuries as part of their regimen for training and competition and endure tremendous pain to keep playing sports they enjoy or excel in.
Fat more than Muscle
Unlike boys who develop more muscle and strength during adolescence, girls become more flexible while adding more fat than muscle. When girls run, they are more upright than boys who run in a more flexed position on average. This positioning places most girls to greater susceptibility to injuries when they change direction.
Prevention
How can sport injuries be prevented? Wearing protective equipment appropriate to the sport, following safe playing conditions, and the regular enforcement of these rules, as well as learning techniques to prevent injuries are all methods that can significantly reduce the likelihood of having sport injuries.
Every child should have a general health exam prior to enrolling in a sport. Children should always be grouped in teams according to skill level, appropriate weight, and physical maturity. Many injuries come from smaller children competing against larger children in sports where weight is an issue. Make sure that children stay hydrated and have adequate rest especially during hot and humid weather.
Resources:
National SAFE KIDS Campaign (NSKC). Sports Injury Fact Sheet. Washington (DC): NSKC, 2004.
Glass, Kat. McClatchy Newspapers: Cheerleading tops sports-injury list for girls. August 12, 2008.
Every day, millions of Americans gulp down different energy drinks in the hopes of quenching their thirst and gaining some energy in the process. Since the late ‘90s, when the drinks grew in popularity in mass culture, energy drinks have come to symbolize a certain youthfulness and vitality. The energy drink market is accelerating in growth now, with each drink purportedly offering you increased energy and stamina.
Yet, what is in your drink? Most people do not know what they are drinking and sometimes, even for an experienced and well-read aficionado, reading labels on the side of bottles can be a bit confusing. Let us take a closer look so we can understand what are in the energy drinks we consume on a daily basis. Having a better knowledge of what you drink will keep you and your family healthy and hydrated.
Most energy drinks come in 8 ounce (oz.) serving sizes since that is considered the typical amount required for a beverage. Each drink has a different number of calories, carbohydrates, caffeine, and vitamins.
Click on the image above to enlarge.
This list shows the top energy drinks consumed across the nation. Promising “natural energy” for “high performance” and “increased vitality,” energy drinks line gas station refrigerators and grocery store shelves. What goes into an energy drink? Energy drinks are made to increase energy, stamina, and physical performance. They are very popular with students and with people looking to stay up late or last longer during the day. The main reasons that people drink energy drinks are to help them stay awake longer, increase their alertness, give them a burst of energy, improve their short-term memory, and when mixed with alcohol, can reduce intense hangovers.
The principal ingredients in these drinks are caffeine, taurine, and glucuronolactone. These drinks also have other ingredients that give them their distinctive taste. Over time, many energy drinks can become quite addictive. Caffeine produces an instantaneous boost, while dehydrating the body and is a major concern because of its effect in higher doses upon the central nervous system.
Caffeine is not a source of energy itself but rather breaks down fats that give energy. Fat breakdown gives faster energy than carbohydrate breakdown. However, when caffeine combined with sugar is consumed, the person can end up being more tired afterwards. As Lona Sandon, dietician at the American Dietetics Association explains, “Energy drinks are not much different than a soda, but with a little bit more caffeine. They’re not a healthy drink by any means. Mostly they’re just loaded with caffeine to make you feel as though you’re energized, but they’re not really providing a health benefit.”
Taurine is a naturally occurring amino acid, found in breast milk that is frequently listed as one of the key ingredients in many energy drinks. However, the true nature of what taurine does remains a mystery. Many manufacturers claim that taurine enhances energy.
Glucuronolactone is a naturally occurring chemical compound that helps in building connective tissue. Currently, no side effects have been discovered and with any ingredient, use in moderation is always recommended.
Energy drinks make you feel alert and can improve mental performance and give you more energy temporarily. However, they can also affect the natural rhythm of the heart. The health benefits and risks of taurine are unknown and there has not been enough research regarding the effects of caffeinated taurine drinks. This uncertainty has led to a warning label on certain energy drinks and the banning of certain energy drinks in many countries.
How does the energy drink work? The energy drink works by stimulating the nervous system to cause changes in neurotransmitters, and thus make people feel more energized. However, it is important to look at what ingredients cause this energy change.
The ingredients within the energy drink can vary greatly such as the chemical compounds, herbs, fruit juices, and vitamins that affect taste, nutrition, amount of energy produced, and have certain health effects. Not sure where to start? Well, beginning with ingredients, let us take a look at some of the ingredients to avoid or to minimize.
Sugar: Natural sugar is more preferable than processed sugar, which can come from genetically modified corn sources and have detrimental side effects to the human body. Hence, it is advisable to avoid energy drinks that list high fructose corn syrup as a principal ingredient. Sugar provides a short energetic high that has a laxative effect, causing a crash in energy once the sugar has left the bloodstream. Pay attention to the amount of sugar and fat in the label as well as the source (fruit juices, high fructose corn syrup, etc.) Fruit juices are natural and preferable.
Caffeine: Caffeine in small doses, can accelerate athletic performance and boost energy. However, if caffeine is the principal agent for creating energy in a drink, then it has strong laxative and diuretic effects, leaving you lethargic and dehydrated after your initial buzz.
Minerals: What kinds of minerals are in your drink? Sodium should be in smaller amounts because larger quantities can have serious side effects for many people. If you have any health conditions that require avoiding specific ingredients, it is all the more important that you pay attention to what ingredients are listed on the label. Some energy drinks have vitamin B (B1, B2, B6, B12), vitamin C, and vitamin A supplements added to the drink, which is a positive benefit. Depending upon the fruit juices added as well, you will receive health benefits from those ingredients.
Carbohydrates: High percentages of carbohydrates in energy drinks can make food and nutrient absorption into the bloodstream from the intestines more difficult. As a result, people may develop gastrointestinal problems and distress. Since the rate of fluid absorption decreases, it can become harder to hydrate yourself, which in turn, is detrimental to your health. So pay attention to the amount of carbohydrates.
Other Ingredients: Additional ingredients can also produce their own effects. Echinacea is said to bolster the immune system, while Ginkgo biloba and ginseng are claimed to improve memory. Ephedra, Ciwujia, and hydroxycitrate promote burning of fats.
Energy drinks side effects really vary depending on the brand and the exact combination of ingredients. From our list above, the only drink to contain high fructose corn syrup is Full Throttle. Taurine is present in all of the drinks listed. Some other ingredients listed include echinacea, astralagus root, reisi, and ginseng for Xs energy; Yohimbine HCL, a derivative of the natural aphrodisiac yohimba in Redline; gingseng, biloba, and milk thistle for Rockstar; and caffeine, taurine, ginseng and guarana for Spark. Spark is the only drink to combine both caffeine and alcohol.
Mixing energy drinks with alcohol has become a popular pastime in many bars and dance clubs and even in smaller restaurants and franchises. However, there are risks associated with doing this. While drinking Red Bull can give you a large dose of sugar, vitamins, amino acids, and caffeine, Liz Applegate, a sports nutritionist at the University of California at Davis, says, “These cans of energy drinks have some enticing, very sexy-sounding claims — that they lift you up, that they give you more energy. Frankly, they’re nothing much more than caffeine in a can with a lot of sugar.”
Despite the company’s advertisements, Applegate advises not drinking Red Bull or other caffeine-loaded energy drinks during exercise because of their heavy concentration of sugar and caffeine, which decreases the body’s ability to take in water. Many doctors advise against mixing Red Bull or other energy drinks with alcohol despite its popularity in bars where locals may down several concoctions in one evening. “If they were to drink multiple glasses of this mixture or concoction, I think there’d be a potential for significant danger — danger such as a racing heart beat, elevation of blood pressure and even potentially a heart attack,” said Dr. Laurence Sperling, a cardiologist at the Emory University School of Medicine. One of the largest concerns here is that people who drink this may feel alert because of the caffeine and go out and drive, despite having consumed more alcohol than the limit.
So what are a few alternatives?
Coffee: In contrast to energy drinks, a typical cup of brewed black coffee with 1 tablespoon of half and half, has 2 grams of fat, 0 grams of carbohydrates, and 20 calories. Again, it is your choice of coffee that makes the difference. If you have a café latte with espresso coffee at Starbucks made with whole milk, your fat intake jumps to a whopping 14 grams, while your carbohydrates rise up to 21 grams, and your calories to 260 grams. However, coffee is a known diuretic, so you do not want to consume more than 1-2 cups a day (maximum) while drinking at least 16 full ounces of water.
Gatorade: Some sport nutritionists advise drinking Gatorade because the drink works because it helps in accelerating fluid absorption, while providing you with energy to working muscles, and even encouraging you to drink more. Gatorade however contains a derivative of high fructose energy called glucose-fructose syrup in large quantities and hence its long-term effect on the body is not known. Nutrition Facts: Serving size: 8 fl oz; calories 50; total fat 0g; sodium 110mg; potassium 30mg; total carbs 14g; sugars 14g
Fruit Juices: One of the most popular fruit juices on the market today for its natural flavor and high quality ingredients is Odwalla. Below are two examples of two fruit juices offered by the company. While the caloric intake is higher, the ingredients are beneficial in numerous ways to the body because of the vitamins, minerals, amino acids, and natural fruit juices contained inside the drinks.
Blueberry B Monster
Ingredients: orange and tangerine juices, blueberry puree, mango puree, banana puree, apple juice, concord grape juice, ascorbic acid, pyridoxine hydrochloride, riboflavin 5 phosphate, calcium pantothenate, niacin, thiamine hydrochloride, biotin, cyanocobalamin
Nutrition Facts:
serving size 8 fl oz; servings per container about 2; calories 140; fat 0g; sodium 15mg; total carb 33g; dietary fiber 2g; sugars 26g; protein 0g; vitamin a 15%; vitamin c 80%; thiamin 360%; riboflavin 360%; niacin 45%; vitamin b6 360%; folate 4%; vitamin b12; biotin 60%; pantothenic acid 60%; 100% juice/puree
Serious Energy
Ingredients: apple juice, purified water, honey, lemon juice, ginger juice, lime juice, passionfruit juice, orange juice, cordyceps mycelium (750mg), American ginseng, Chinese ginseng, Gotu Kola (750mg), Reishi Mycelium (250 mg), and Green Tea Extract
Nutrition Facts:
Serving Size: 8 fl. oz. Servings per Container: About 2 Amount per serving: Calories: 150 Total Fat: 0g Sodium: 35mg Protein: 1g Total Carbohydrates: 36g Dietary Fiber: 1g Sugars: 21g Vitamin A 2%, Vitamin C 15%, Calcium 0%, Iron 4%
Pay attention to what you are drinking. Read the label and compare drinks so that you choose the best option for you. If you do choose energy drinks, do not mix alcohol with energy drinks. Avoid energy drinks before or after strenuous activity. Do not drink more than 2-3 energy drinks a day. Children, pregnant, breast-feeding women, and all people with caffeine allergies, should avoid energy drinks.
Resources:
Taurine at www.nichd.nih.gov
Coffee at www.starbucks.com
Cohen, Elizabeth. Energy drinks pack a punch, but is it too much? CNN Medical Unit: May 29, 2001.
Cup of Coffee at U.S. Department of Agriculture, USDA National Nutrient Database for Standard Reference, 2006
Cup of Coffee at www.mayoclinic.com
Steinert, Brandon. Energy drink ingredients spark health concerns. The Fairfield Mirror: April 3, 2008.
You have decided on a budget for food for the month and you have found a few places to shop that include the local grocery store, the farmer’s market, and the co-op to get you a good variety of fresh foods, organic produce, and bulk supplies inexpensively. The next question then is what should you be eating and how much?
Eating right does not have to be a cumbersome event nor does have it to involve eating foods whose names you cannot spell. You might be surprised to discover that some of the healthiest foods you eat also can be some of the tastiest. The key is choosing foods that are ripe, seasoning them appropriately and when necessary, and combining them with other ingredients to create savory and balanced meals.
In fact, you can eat right for your heart, effectively warding off cancer, heart disease, stroke, and diabetes by the simple choice of what you put in your mouth. Amazing, isn’t it? By paying attention to what you eat and how much you eat, along with being active and keeping up a good weight, you can fight off disease and live a longer, healthier life.
Where do you start? Begin by eating more vegetables and fruits and reducing as many sugars, caffeine, snack foods, and alcohol as you can from your diet. Wondering how many servings you need every day? Aim for five servings every day of vegetables and fruits. Go for produce with a lot of color. Five servings may sound a lot more than they actually are. A serving can consist of just a medium sized piece of fruit or a cup of lettuce.
Next, consume more whole grains in your rice, pasta, cereals, and breads rather than refined sugars and processed grains. Wondering what the bag of rice or the loaf of bread in your hand is? Look at the label. Does it say “whole wheat” or other such whole grain ingredient? Then you are probably on the right track. Try to minimize your consumption of sweetened cereals, pastries, and sugary foods.
Choose more fruits, vegetables, and whole grains over foods such as cheeseburgers, pizza, doughnuts, French fries, chips, and ice cream. Use skim or whole milk in your coffee, tea, baked goods, soups, and sauces instead of half and half. Replace whole-fat cheeses with skim or low-fat versions. Replace sour cream and mayonnaise with fat-free or low-fat yogurt. Choose to bake, broil, poach, or steam foods over frying and sautéing.
When you are cooking, choose oils such as olive oil, canola oil and peanut oil that are lower in trans fats and contain mainly monounsaturated and polyunsaturated fats. Reduce the amount of saturated fats you consume by choosing lean cuts of meat, removing extra fat from meats, and eating more fish, poultry, and beans than lamb, pork, or beef. Craving some protein? Add avocado, nuts, wild salmon, tofu, tempeh, or soy jerky to your diet.
You have probably noticed that portion sizes at restaurants have gone up considerably. In fact, sometimes they are up to two to three times the amount recommended per person! You do not have to eat everything on your plate. Instead, consider sharing a meal with a friend. Order salad and an appetizer for your main course. You can always take the leftovers home. Eating healthy is not only the kinds of foods that you consume but how much. Hence, you have to watch your portion size. Wondering how much is right for you?
Make a fist with your hand. A single serving of fruit or vegetables is the same size of your fist. Pay attention to the volume of food you consume. Use less of richer and fatty foods. Uncertain of what to get? You can look up the calories in different foods online. If you are at a restaurant or deli, you can ask for leaner cuts of meats in your sandwiches or request the healthier or lighter version.
When you buy a bag or carton, pour out the food inside into a bowl instead of eating right out of the container. You can also control portion size by choosing to eat on smaller plates. Drink water and fluids throughout the day and you will also find that you are able to control portion size much easier.
Recommended Links:
American Heart Association:
http://www.americanheart.org/presenter.jhtml?identifier=3040356
Fruits & Vegetables in Season:
http://frugalliving.about.com/od/foodsavings/tp/Cheapest_Produce.htm
Eating healthy, nutritious meals does not have to empty your wallet. You can enjoy quality foods while saving money at the same time. With just a little planning and some effort, you can enjoy delicious meals on a budget.
Many people end up consuming the same meals over and over again because of convenience, falling into a rut and depriving their bodies of nutrients. However, by consuming less processed foods and frozen meals, and instead cooking your own meals, you have control over your food and can enjoy mouthwatering meals that are healthy and affordable.
To eat healthy, you should have a good variety of foods and drink a lot of water. You should reduce and limit your consumption of sugar, alcohol, food with saturated fat, and junk food. While many people recognize that eating healthy will improve the quality of their lives, they are reluctant to do so because of the added expense. While some health foods and organic products can be more expensive, if you shop wisely, you can enjoy the benefits of eating healthy food without spending a lot.
Buy Local
Buying food from a farmer’s market or produce stand can help you save significant dollars.
Buy in Bulk
You can buy in bulk at warehouse stores such as Costco and Sam and also Amazon.com.
Go For Unprocessed Foods
Processed foods cost significantly more. Most of your money for groceries should be spent on basics such as vegetables, fruits, dairy, and grains. Instead of buying frozen dinners or boxed foods, go for ingredients and make your own meals.
Join A Co-op
Co-ops offer fresh produce and often many organic supplies with some savings. If you have a CSA in your area, you should consider joining to have fresh vegetables and fruits in season all year round.
Discounts, Bargains, and Coupons
Pay attention when you enter the grocery store. Buy produce that is fresh but in the reduced section. Save and use coupons.
Try Frozen Foods
Many frozen vegetables cost less and can often be more fresh than in the produce section or canned foods area of the grocery store.
Substitute Foods
Reduce the fat intake in your food such as baked goods by replacing oil with applesauce, which is much healthier. Lower cholesterol intake in baked goods by adding soy flour instead of cholesterol.
Grow Food
By growing your own food, you can enjoy fresh vegetables, fruits, and herbs throughout the season in your backyard or even longer in container pots.
Lower Your Consumption of Salt
Reduce your salt consumption looking for no-salt versions or low sodium canned foods.
Buy these twelve
Buying all organic food can be quite expensive, especially depending on where you live etc. Hence, you can start with these twelve fruits and vegetables that have the highest pesticides typically: apples, peaches, sweet bell peppers, nectarines, celery, cherries, strawberries, grapes, lettuce, spinach, potatoes, and pears.
Buy Store Brands
Buy store brands for other foods. They will often save you several dollars.
Plan Your Meals
By planning your meals, you are able to choose nutritious meals and include healthy snacks. You can find good recipes online. Look for discounts in the store when you are shopping and try to go when the store is less busy.
Stock Your Kitchen
Keep your cupboards and fridge stocked with foods that are easy to cook and are not expensive, while being healthy such as pasta, brown rice, beans, lentils, soups as staples, condiments and spices for flavor, meat and fish for dinners, stews, and casseroles; and fresh vegetables and fruits purchased one or two times a week for great taste and nutrition.
Eat In
By eating at home more often, you can significantly save money, while staying healthier and avoid packing on the pounds.
Eating healthy on a budget requires some creativity and planning but is well worth the effort.
One of the most frequently used tools for measuring body fat is BMI or Body Mass Index, a number derived from calculating a person’s height and weight. A quick method of determining the body fat of a person, BMI is very useful in understanding how healthy a person is, and screening for health problems related to being over and underweight.
As a reliable indicator of body fatness for people, BMI is inexpensive and easy to calculate. However, it does not measure body fat directly but instead gives you a relative percentage in relation to average statistics for people of similar height and weight.
It is important to note that BMI does not serve as a diagnostic tool. BMI shows clearly if a person’s weight poses a health risk and is a quick way of figuring out if a person is overweight, obese, or underweight in comparison to the general public. Further assessments are necessary to determine how much of a risk the weight poses, such as evaluations about diet, family history, medical conditions, level of physical activity, other health and environment concerns, as well as measurements used to gauge skinfold thickness using calipers.
BMI for adults aged twenty and older (full maturity) is calculated by a mathematical formula. For the American system, BMI is calculated by taking the weight in pounds (lbs) and dividing it by the height in inches (in) squared and then multiplying it by a factor of 703. This number is then compared to these overall statistics below:
BMI |
Weight Status |
| Below 18.5 | Underweight |
| 18.5 – 24.9 | Normal |
| 25.0 – 29.9 | Overweight |
| 30.0 and Above | Obese |
For children and teenagers, BMI fluctuates greatly by age and gender because of growth spurts and puberty. In general, BMI correlates very accurately with body fat percentages. However, there are some natural variations based upon gender, age, and genetics. For example, women tend to have more body fat than men. As people age, they retain greater body fat than younger adults. Also, high performing athletes have greater BMI because of the increase in muscles. In general however, the basic guidelines for a person with a BMI over 25 as being overweight and over 30 as being obese, still apply. While some athletes who have greater muscle mass than body fat, will have BMI numbers that reach into the 25 range, most people who have a BMI of 30 or above, are always considered obese.
Being obese definitely poses great health hazards such as a greater risk for developing hypertension, coronary heart disease, type 2 diabetes, gall bladder disease, respiratory problems, high cholesterol, stroke, osteoarthritis, and even some forms of cancer.
By measuring your BMI and finding where you stand in relation to the general population, you gain greater awareness of your own health. For example, if your BMI is a little over what is considered healthy for your height, such as 26 or 27, you would be considered overweight. By taking steps to achieve a healthy weight, you will reduce the risks associated with being overweight and stressing the body. You will lower your chances of developing a stroke, heart disease, and diabetes when you reach and maintain a healthy weight. You also have greater self-confidence and a better body image through this process. A good way of starting this process is by paying attention to what you eat and how much you exercise. Keep a diary that journals the foods you eat and your level of activity. Eat healthy by eating foods rich in nutrients such as vegetables, fruits, whole grains, and lean meats. Lower your sugar and alcohol intake. Finally, get enough exercise. Be sure to choose exercises that are appropriate for you and that you enjoy doing so that you can keep doing them. Even small amounts of exercise daily have immediate positive results.
Resources:
Check your BMI online by using the Mayo Clinic’s handy tool online: http://www.mayoclinic.com/health/bmi-calculator/NU00597
Links:
Yoga
Since the 1960s, yoga and pilates have gained a large following in the United States and Europe. In the past decade, there has been a popular surge in both forms of exercise, as studios and trainers incorporate yoga and pilates into their fitness regimens and also have introduced variations. Yoga and pilates have become mainstream as exercise enthusiasts recognize the value of both of these exercises.
What are these forms of exercise and what can they do for you? Let us begin with taking a look at yoga. Hailing from India, yoga is a form of exercise that involves a series of movements to improve both the physical and mental health of the participant. Some of the immediate benefits of doing yoga are increased flexibility throughout the body, especially in areas that have never been exercised; increased lubrication in tendons, joints, and ligaments; massaging all the organs of the body; detoxification; muscle toning, and development of awareness. Through the series of flow exercises, you can massage all the body organs, thereby improving your body’s overall health, while preventing sickness. Yoga gently stretches muscles and joints, thereby increasing circulation and blood flow throughout the body, eliminating toxins, while increasing energy levels.
Many celebrities often are drawn to the practice of yoga because of the long and lean look that you can achieve with regular practice. Yoga provides excellent toning for the muscles and through regular exercise, you can strengthen muscles, improve flexibility, and shed some excess weight. One of the greatest benefits of yoga however is mental.
Through the practice of yoga, you will also gain a greater awareness of your body. Yoga combined with some meditation, helps harmonize the mind and body connection so that you become more aware of your body and your breath. This is very helpful in addressing stress and anxiety, while also improving confidence and calmness. This in turn, engenders a positive outlook that has a wonderful effect on the physical body. Many people who practice yoga regularly, experience greater happiness and fulfillment by calming the mind, strengthening the body, and having an appreciation for their own body.
Pilates
Pilates is a form of exercise created by Joseph Pilates in the twentieth century that builds upon the strengths of exercises such as yoga, gymnastics, and strength training to condition the entire body. Like yoga, pilates emphasizes the mind and body connection and the importance of your breath. Pilates differs in its emphasis on the “core” or the area extending all around your waist, including the muscles of the stomach and back. By strengthening the core, you can condition the entire body. The main principles of pilates enable you to develop a strong and flexible body that is well proportioned. These principles include breathing, centering, concentration, control, flowing movement, precision, and proper alignment. Pilates has long been a favorite of many dancers and models because it creates a sculpted, toned appearance that is very attractive and well proportioned. Pilates emphasizes building strength while increasing flexibility. Strong core development leads to both a strong back and flat abdominals. Both pilates and yoga improve muscle elasticity and improve posture. While being gentle on your body, both of these exercises can also offer you challenging workouts and flexible exercise systems that you can adapt to your needs and goals.
Both pilates and yoga can be taught in group classes at health and fitness clubs, and private studios. As both of these forms of exercise have exploded in popularity, new forms that incorporate energizing music and airy studios with smooth wood floors and glass mirrors to check postures, have also cropped up. You can also practice either at home watching a professional DVD by a trained and well-experienced yoga or pilates instructor. Practiced just 2-3 times a week regularly, yoga or pilates can offer you substantial health benefits while toning and strengthening your body in a fun and enjoyable workout.
