Healthy Kids

In this day in age, it is extremely important that our kids get plenty of exercise. It is becoming more and more common to let fitness slide because parents do not have time to dedicate to take their children to practice or simply because it is too expensive to get involved in.  It doesn't have to be this way though.  There are plenty of ways to benefit your relationship with your child by providing the tools he or she needs to learn the vital skills we learn through competition at a young age.  Studies show that children who become active at a young age are less likely to be overweight in the future.

Not only does it have an effect on psysical attributes.  Children who are active have a better outlook on life.  They are known to be optimistics. They can face problems as temporary and face day to day challenges with a better understanding that one issue does not define them.  Strength, endurance, and flexibility should be encouraged by all parents.  living in a friendly community may enable children to have other young friends in the neighborhood in which they can invlove themselves in activity.  I know she I was younger I would play outside everyday for hours rather than joining a sports team.

The percentage of obese children has doubled in the past thirty years.  Make sure you are setting your child apart from being merely a statistic.  Stay away from television and enjoy the weather whenever it is nice out.  Make sure you are being a role model and endorsing healthy habits.  Try to maintain a routine for your child to stay on.  Most importantly, make sure your kids enjoy your psysical exercise push so they don't become turned away from it.

Summer Weather Friendly Workouts

The weather has drastically changed these past couple days.  With cloudless skies and 80 degree weather, we have to accommodate our workouts around it.  Not taking special care of your body can result in serious illness. The body is sweating more due to the heat and the working out.  There are some precautions we have to take to make sure we do not compromise our health.  Not tending to what your body needs could lead to heat exhaustion, heatstroke, and heat cramps.

To avoid getting hurt it is better to be safe than sorry. Your best bet in weather like we are seeing is staying inside or working out in the morning or at night.  Avoid working out 12-4 pm when the sun is at its peak.  Also, be sure to apply sunscreen every couple hours and always carry water with you. (Mayo Clinic)

The second article I read mentioned wearing light-colored clothing.  Make sure it is also light-weight and does not cling to your body.  Even though you should make sure you are drinking plenty of water, avoid drinking too much. A good indicator of whether or not you are drinking too much water is the color of your urine. (6 tips) It should almost be clear but not entirely.

Most importantly, know how to tell yourself you are done working out.  If you feel lightheaded or hurting at all, it is important to drink water and call it quits.  Working out in hot weather is beneficial to your health, but it can be extremely damaging at the same time.  So set goals, do what it takes, and know your limits!






Staff, Mayo Clinic. "Heat and Exercise: Keeping Cool in Hot Weather." Mayo Clinic. Mayo Foundation for Medical Education and Research, 25 June 2011. Web. 10 Apr. 2013.

"6 Tips For Exercising Safely In Hot Weather." 6 Tips For Exercising Safely In Hot Weather. N.p., n.d. Web. 10 Apr. 2013.

What Time Is It?

Most of us don't desire dedicating a substantial amount of time working out or preparing healthy foods. With summer approaching, we are encouraged to spend more time worrying about our psychical appearance and having to bare more skin.  I read some interesting articles on simple ways to get ready for summer while not breaking the bank or wasting time on things that aren't benefitting us as much as we would like to think.

First, I want to address the constant myth that exercise is more important than eating healthy.  According to an article, studies show that calorie and fat intake is more responsible for losing weight than working off and burning calories.  Why is this?  It could be mainly because it is much easier to control calorie intake than it is to control how many you burn and to dedicate the time to do so.  It is kind of like making a mess.  It is much easier to make a mess than it is to clean it up again.  Food is a huge constant in our lives and something we can't function without.  Therefore, it only makes sense to fuel our bodies with the food that it deserves.  Studies show that the difference between being healthy and obese does not derive from laziness as much as calorie intake. [1]

Simply, the best ways to gain a better health and lose some weight is to stick to lean meats,  eat smaller, more frequent meals, stay hydrated, and try to eat bright colored, whole foods.

Above all advice, keeping a routine will be the most beneficial to your success!   Gradually repeat more reps and run more miles.  Start small and work your way up to the top.  In my attempts to get fit,  I have noticed that I only continue workouts and diets that I actually like. [2] I have learned that I like mixing up workouts that I do, but at the same time, it's comforting to have a fall-back workout like running to the elementary school and back.  this workout ensures that I will have results and I am used to it.  The weather is slowly becoming more appealing for exercise and summer fruits.  Try and make a habit of getting some kind of physical activity in.  Big or small, something is better than nothing!

1. Shy, Leta "Is Losing Weight More About Diet Than Exercise? New Study Says Yes"

2. Ragland, Matt "Seven Tips for Making Nutrition and Fitness Greater Priorities"

Healthier Skin

   Coming from a family with a history of malignant melanoma, the deadliest type of skin cancer, i am always conscious of how to maintain healthy skin for as long as possible . My mom's parents both have had melanoma. My mother is always reminding me of the blistering sunburns she received as a teenager, lifeguarding outdoors under the shadeless, high-noon sun of summer. She tells me that when she was a teenager, no one really was aware of, or informed about the short and longterm effects of sun exposure on the skin. So for me, the primary factor in maintaining healthy skin, is to avoid overexposure and unprotected exposure to the sun's harmful rays. I avoid tanning booths and know it is unhealthy, although my peers use them. I wear sunblock every day, even when it's 40 degrees out. Besides lessening my skin cancer risk with these practices, I am also encouraged by the fact that sun avoidance will mean less blemishes and wrinkles for me.

   I have never smoked, and never would smoke. I haven't smoked in the past because I am an athlete and need healthy lungs to excel in my sport. But I am also aware that smoking makes people lose the elasticity of their skin at an earlier age, and I would rather hold onto my youthful skin then ever explore what smoking is all about. Besides lung cancer, smoking has been linked to other cancers, including those of the skin.

  Antioxidants in the diet are important cancer-fighters, and I am aware of their benefits every day, consuming green tea and blueberries as much as these are available to prevent skin cancer and maintain a healthy intake for overall health. I also drink orange juice regularly and am glad to know that vitamin C helps promote healthy skin cells.

   A regular skin care regimen will also help, not so much with preventing skin cancer, but with evening my skin tone and reducing the onset of wrinkles. Gentle exfoliation and removing the extra oil in my skin seems to help my overall appearance; it's great to read that this is an importance aspect of overall care. (1)

   And stress is good for nothing! There are so many articles and advice pages one reads and hears over the course of a week that speaks to the concept of body, mind and stress relationships. I think if a person has had a chronically stressful life with factors they have little control over, it will show on their skin earlier than someone who has managed to either escape chronic stressors, or find supportive resources to help with their challenges. Reading this article had been a reminder of the importance of overall health, and of the necessary habits one must incorporate in caring for our largest and most obvious organ, the skin. Hail to sunblock, and berries, and best friends!

(1)http://www.mayoclinic.com/health/skin-care/SN00003

Stress and Health

One of the most important and relevant topics relating to health is stress.  Most of us relay on our hours of sleep to replace our problems.  We wake up in the morning and feel the same stress we felt when we fell asleep the night before.  It is rarely dealt with in the proper way.  As mentioned on HelpGuide.org, a little stress is necessary and responsible for our creativity and personality. Stress is generally what motivates us to achieve goals or get tasks accomplished in a timely manner.  Too much can cause serious health issues though.  This is why it is important to know how to control your stress and anxiety and keep your nervous system balanced.

Because I tend to get angry when I am stressed out,  I have spent time learning how to learn deep breathing.  It really has made a difference and it is amazing what it does to your body temperature.  When you are stressed, your body gets cold.  Eventually, as you practice your deep breathing, you have more control over maintaining a higher body temperature.  If you are someone who becomes sad and depressed when you're stressed, you should consider going to the gym or some rhythmic exercise.  This  will get your mind off your troubles and boost your endorphins. Lastly, if stress makes you freeze up inside, yoga and pilates would e an excellent solution.

The key to conquering your control over your stress and health is to know what you need and how to get it.  Be sure to study your habits and practice methods of staying calm.  Identify the causes of stress and attack the source.   Maintain a positive attitude and keep in mind that all stresses are temporary.

Source:
www.helpguide.org/mental/stress_management_relief_coping.htm

Naps vs. Eight Hours of Sleep

According to Men's Health, there have been studies on how someone's most common sleeping position can say a great amount about their personality. Do they really correlate though? The article has information about how people who sleep on their side are lacking self confidence, and people who sleep on their back have breathing problems and are usually tired.  But what is the even bigger dilemma in adults these days?  It is the fight between getting seven hours of sleep at night versus barely getting any sleep but taking short naps throughout the day. (The Best Sleep Positions)

Every person needs a different amount of sleep to cope during the day.  Some can function on merely four hours while other people need nine hours to function properly.  Whether or not all this sleep is at once, it is important to know what kind of sleep you need and get those hours every day.  Although, it is proven that having a steady sleep schedule can be more helpful to you body's needs.

Most of us think there is only one way to feel rested during the day.  We think we need our six to eight hours every night to stay awake for the whole entire day.  According to an article, this is only 1 of the 5 different types of sleeping habits.  Getting 8 hours of sleep and none during the day is known as the monophasic sleep cycle.  Along with this sleep cycle, the other four fall under the polyphasic sleep cycle.  Those who study psychology know the four stages of sleep. (Lejuwaan) These sleeping stages involve beta, alpha, theta, and delta waves.  It varies from drowsiness to the deepest sleep you can get.  What differs the polyphasic sleeping methods from the monophasic sleeping methods is that the short napping throughout the day sends one into stage 4 Rapid Eye Movement (REM) faster, instead of the 45 minutes or hour that it usually takes.

Here are the different polyphasic sleep cycles:
1. Uberman Cycle:  20 or 30 minute naps every four hours.   This is usually reported as refreshing and makes you feel healthy.
2. Everyman Cycle:  One long nap and then shorter naps throughout the day.  It was reported as just an effective sleep cycle as the Uberman.
3. Dymaxion Cycle:  Sleeping thirty minutes every six hours.  Reported as the best cycle out of all of them.
4. Biphasic Cycle:  Considered the college sleeping cycle. 4 or 5 hours at night and a 90 minute nap in the afternoon. Considered better than the monophasic sleeping cycle.

Reading this article really surprised me.  Am I wasting my time worrying about getting eight hours a night?  I rarely nap even when I am tired in the afternoon.  The less sleep is considered more effective in this article.  Most people reported that they were surprised that they could function properly and still feel so refreshed after barely getting any sleep.

It is amazing how many studies are done on ways to better the quality of sleep.  So many factors contribute to the quality of sleep you are getting.  For the best sleep, make sure you are eating healthy foods and avoiding fatty, artificial foods, and getting exercise. Looking at the results and comments of people who have tried these different cycles, it definitely is worth a try!



Sources:

"The Best Sleep Positions." Men's Health Magazine : Men's Guide to Fitness, Health, Weight Loss, Nutrition, Sex, Style and Guy Wisdom. N.p., n.d. Web. 06 Apr. 2013.


Lejuwaan, Jordan. "Alternative Sleep Cycles: You Don’t Really Need 6-8 Hours!" High Existence Site Wide Activity RSS. N.p., n.d. Web. 06 Apr. 2013.

Pros and Cons of Caffeine

As we grow older, sleep gradually becomes more of a delicacy than a given right.  Therefore, most of us lean toward caffeine to stay awake for our daily obligations.  What is the best way to consume this caffeine though?  We can drink it in tea, coffee, soda, etc.  According to WebMD, 68% of people rely on caffeine every day.  There are plenty of pros and cons that come with drinking a lot of caffeine.  For instance it tends to improve concentration and memory.  It also reduces the risk of getting Alzheimer's and liver cancer.  Although these are very amazing benefits, there are also many downsides.  Drinking too much can lead to high blood pressure, low bone density, and high blood sugar.  It has been proven that caffeine exaggerates stress.  Surprisingly, caffeine is like a drug in that it can be addictive and people can experience withdrawal.  Then again, most people who feel as if they are going through withdrawal have just formed a psychological dependence and can do without it.

I know a couple people who drink coffee every single day and say they cannot function without it.  One of my old teachers told me that she drinks it so often that it does not even effect her anymore.  Although, if she goes a day without it, she feels helpless and useless.  Apparently, this kind of reaction varies form person to person.  I only drink coffee when I really need it.  Therefore, I probably drink it once or twice a month and I feel jittery and restless.  Drinking too much definitely effects sleeping habits too.  It is important to drink a healthy amount and do not drink it prior to sleeping.


Source:
Doheny, Kathleen WebMD. "Pros and Cons of the Caffeine Craze." WebMD. WebMD, n.d. Web. 06 Apr. 2013.

The Best Of Both Worlds

Surprisingly, most of us have one common habits of counting how many hours of sleep we will be getting before we hit the sack.  Not getting enough sleep is much more harmful than most of us imagine.  Considering how busy our lives get and how any extra hours we need in a day, we take sleeping for granted or it is just so rare that we cherish the little we get.  When we don't get enough sleep we tend to lean on caffeine and energy drinks which is yet another giant "no-no".  Sleep is the most enjoyable and easiest way to get and remain healthy.

Accomplishing our daily goals and earning eight hours of rest at night is really achieving the best of both worlds.  Lack of sleep and over using caffeinated products takes some surprising tolls on our bodies.  First off,  not getting enough sleep really messes with our brain.  It impairs our attentions span, alertness, an problem solving.  The more serious conditions can eventually lead to heart failure, stroke, and diabetes.  According to webMD "Coping With Excessive Sleepiness"(1), 90% of people that have insomnia also have another serious disease.

We tend to remember information we have learned during the day, at night.  Therefore, if you do not get enough sleep you will gradually worsen your memory. The best way to maintain a sharp and agile brain is to know sleep is important to your health and put other obstacles to the side.

In the past decades,  America's obesity rate has grown.  Studies have been done that explain a positive correlation between lack of sleep and weight gain.  The healthier and lighter people in the study tend to get 7 or more hours of sleep every night.  While the larger and unhealthier people in the experiment got less sleep and had less energy.  Harvard also concluded that those who got less sleep would generally eat more and the food they consumed was almost always much unhealthier than the people who got enough sleep. (2)

Getting enough sleep is one of the best things you can do for your health.  Getting enough sleep will reduce your appetite, keep your brain fast and agile, and make getting a harmful disease less likely to occur.  Therefore, make sure you are doing yourself a favor and getting enough rest!



(1)http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss
(2) http://www.hsph.harvard.edu/nutritionsource/sleep/

Protein Shakes

What is a good way to get the most out of your workout and still enjoy it? Protein shakes!  Of course, not all protein shakes are going to be delicious but you can definitely squeeze in some of your favorite food groups in there.  Protein shakes help you feel fuller faster in order to stay away from useless calories that you do not notice you're consuming as fast.  They come in various flavors too so you can incorporate different fruits into the various flavors.  For example, my favorite protein shake is chocolate with banana slices and blueberries.  It fills me up super quick and gives me back most of the energy I lost while working out.

The common mistake with protein hakes that we make is giving up other foods for it.  Of course, we get more nutrients from organic fruits and vegetables so it is important to eat those daily.  Overall, protein shakes are an excellent way to get protein and energy faster. So keep in mind when you do drink protein shakes, that they are high calorie and should take the place of a meal, but then again, you shouldn't drink them for more than one meal a day.

Lean Muscle

I know a lot of problems females have with working out is that they want to stay lean and tiny without getting bulky and manly looking.  The best way to do this is by doing natural workouts just using your body instead of body building with weights.  what are some excellent workout methods that just use your body but still provide amazing results?  The two I have grown to enjoy the most are yoga and pilates. These are useful workouts because they do not make you too tired yet provide noticeable results.  After I attended yoga the first time I left feeling relaxed and motivated to go again.  I was surprised in the morning when I felt sore and like I got an extreme workout in.  I kept going and noticed the results immediately. Yoga provides extremely lean and feminine muscles without causing pain and providing a better mood and level of confidence.  Yoga targets almost every muscle in the body while weight training targets specific body parts and can cause muscle tension or stress. So not only are you benefitting by going to yoga because you will drastically look better, you will also notice less stress and an increase in balance and coordination.  If you haven/t tried yoga or pilates at all, it might be a good way to invest your free time. As we grow older, we lose our muscle mass. Yoga is a great way to maintain muscle and stay active.

Know Your Metabolism!

Strangely, we tend to believe that working out every part of the body is better than individually working out different parts of the body everyday.  In reality, doing this doesn't make much of an impact at all.   We have to allow time for our muscles to heal before we work them again.  A good way to take advantage of a workout is by working your arms Monday, your legs on Tuesday, abs on Wednesday, and so on.  The next day, those muscles should be sore because they will tear but allowing time for them to heal and not allowing your body to get used to the same workout every single day.  Before you workout, you should have some goals in mind.  Always start of with weight lifting and conditioning and then move onto cardio.  Starting off with weights and moving to card (treadmill, bikes, etc.) force your body to burn fat faster.  Also, make sure you do not take too long of breaks in between.  It is important to take water breaks and catch your breath but maintain a high heartbeat.  Lastly, don't push yourself too hard.  It is better to sprint for five minutes and walk for three than it is to hurt yourself trying to run for ten at a lower speed. after your workout, snack on a banana with peanut butter or a protein shake to keep those muscles healthy.  Of course, eating healthier is more important than working out because it is about 70% responsible for the results of a diet.



www.cnn.com/2013/02/12/health/easy-ways-kickstart-metabolism/index.html?eref=rss_mostpopular

Daily Vitamins

A lot of people tend to forget taking a multivitamin everyday because it can seem really pointless.  Taking vitamins everyday is a super easy way to stay healthy even if your diet is laking in a certain department.  While we might be thinking we are getting our essential vitamins through food, certain setbacks like farming methods, processing and cooking of food, and mass food production contribute to the essential nutrient loss in what we eat.  Simply remembering to take a pill every morning can help prevent diseases, get the nutrients we don't get in our food, maintain cellular efficiency, and to maintain a constant nutrient intake.  Although eating right and getting physical exercise is of course the most desirable way to be healthy, taking a multivitamin every morning definitely cannot hurt. If you eat healthy, workout daily, and take vitamins that you have a healthy advantage over most people.  Vitamins are an easy way to get nutrients that are harder to find in food sometimes so be sure to take advantage and start as son as possible.

article:
http://www.energeticnutrition.com/articles/daily-multi-vitamin.html

Forget Useless Calories

What is another misconception we make?  Although liquids seem like they shouldn't have as many calories as solid foods, most liquids sneak calories in more than we like to think.  Of course, some drinks have qualities and nutrients that we really should be getting.  For instance, calcium from milk is good for our bones and provide enough calcium to the body to prevent bone loss or weakening.  Also, orange juice has the calcium that supports immune health.  Maybe it's the drinks that do not necessarily advertise the negatives. These drinks are overlooked because people tend to believe that "diet soda" is better than regular soda. When in reality, all soda pop has either a lot of sugar and corn syrup which we know is bad, or it is sweetened with Splenda. Like all good things people enjoy, it is not good for us.  Soda has been proven to increase cellulite and weight gain.  Even diet sodas contribute to weight gain.  Lastly, juices can have negative effects on people.  For instance, grape juice makes one more tired because it lowers your iron level.  While cranberry juice is thought to lead to kidney problems.  Most juices people think are healthy because there is fruit in it but in reality, it is made with an excessive amount of sugar. Therefore, it is smart to steer clear of unnecessary sugar and calories in drinks.  Stick with a glass of milk everyday and drink plenty of water!

Simple Alternatives

One of the biggest and most common mistake people make everyday, making weight less harder than it has to be, is mistaking thirst for hunger.  Naturally, our brain assumes that whenever we feel there is extra space, it must be filled with food.  When in actually, drinks do the trick just as well if not better.  This is why my favorite weight loss tip is drinking more water everyday.  If a person drinks one cup of cold water before snacking or eating a meal, they tend to eat less because their brain is signaling the fullness quicker.  As should in this study on CNN, people who drank 16 ounces of water before eating lost an average of 15.5 lbs as opposed to the control group that lost 11. This is considered one of the safest ways to encourage weight loss.  So be sure to eat healthy and drink plenty of water before every meal and throughout the day.

http://www.cnn.com/2010/HEALTH/08/23/drink.water.lose.weight/index.html

Simple Steps to Success!

There are some simple steps we can incorporate to our daily routines that will make a huge difference.  First, we can start by parking further away from the entrance to the grocery store.  Finding a parking spot in the back of the lot is much easier anyways!  Once you walk into the grocery store you can start off by purchasing more fruits and veggies instead of candies and carbs.  make sure you have plenty of food at home so you can pack food to bring to school or work rather than blowing money and needless calories on a meal that you actually have no idea what it is composed of.  Make small alternatives to some of your favorite activities.  Maybe instead of watching television for hours after getting home from work, you can go on walk and listen to music.  Instead of stressing at night before going to sleep, take a couple deep breathes, count your blessings, and close your eyes.

Your outcome is solely dependent on your attitude and how much you want it. Your physical, mental, and emotional health are all made up of what you let affect you.  Hence, you are what you eat!  After you notice the difference in how you feel and your outlook on the progress you have made, you will gain the constant motivation to achieve your goals.

The Hardest Part: Getting Started!

Undoubtedly, the most difficult part of starting a healthy lifestyle is finding the motivation.  This motivation can not just last a day either.  In order to stay healthy and happy we have to continually remind ourselves of the results we are seeking.  Recently I have decided to eat healthier and workout more. I am not doing this to lose weight but just to feel better.  the first thing I noticed is just how hard it is to not cave in.  It isn't that I completely punish myself and not allow myself to eat unhealthy but I definitely eat unhealthier foods in moderation now.  the most affective move I have made is drinking more water to prevent myself from mistaking thirst for hunger.  It is amazing how many times I would skip a bottle of water and replace it with extra food.

Like I said before, it is a strenuous process that challenges us more mentally than physically. Therefore, we should set goals that can be reached and treat ourselves once we reach them.  Who knows, as time goes on we may no longer feel the need to reward ourselves. Being healthy might become second nature!