TIP OF THE DAY
1Way2exhale
Posts: 93 Member
*** Today's Tip: WHAT IS A HEALTHY WEIGHT?
A healthy weight is one that lowers your risk for health problems, and
is unique to each person. Body mass index (BMI) and waist
circumference are two measures health professionals often use to
determine whether your weight poses potential health problems; keeping
in mind that these measures are not the only indicators of health.
Balancing food intake with physical activity is the best way to reach
or maintain a healthy weight. If you want to lose weight, slow and
steady is the way to go. Make gradual changes that you can live with
forever.
Source: Weight-control Information Network
A healthy weight is one that lowers your risk for health problems, and
is unique to each person. Body mass index (BMI) and waist
circumference are two measures health professionals often use to
determine whether your weight poses potential health problems; keeping
in mind that these measures are not the only indicators of health.
Balancing food intake with physical activity is the best way to reach
or maintain a healthy weight. If you want to lose weight, slow and
steady is the way to go. Make gradual changes that you can live with
forever.
Source: Weight-control Information Network
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Welcome to the Tip of the Day!
*** Today's Tip: A ROCK CLIMBING WORKOUT
Looking for something physically challenging and adventurous? Consider
rock climbing. Many cities now have convenient indoor climbing walls
where you can learn the basics with an instructor and get comfortable
before braving real cliffs. While clearly not for everyone, this
activity can build strength, flexibility, strategic thinking and
coordination. Consult your doctor before you start if you are not sure
if this activity is right for you.0 -
*** Today's Tip: IT'S CITRUS SEASON
Citrus fruits are delicious and nutritious. Best known for their high
vitamin C content, these fruits are also good sources of other
nutrients such as potassium, folate, fiber and a variety of
phytochemicals (health-protecting compounds found in plants). Choose
from favorites including oranges, grapefruits and tangerines. Select
citrus fruit that is firm, feels heavy for its size, has vibrant color
and a smooth peel. They are great eaten alone or added to a salad.
Source: Produce for Better Health Foundation0 -
*** Today's Tip: PEANUT BUTTER MYTHS
Is peanut butter a healthy choice? While a typical serving (2
tablespoons) does contain almost one-fourth of our daily fat needs, it
is also a good source of protein and fiber and contains no
cholesterol. Most of the fat in peanut butter is the healthier
unsaturated type. Look for varieties that have no trans fats. Eaten
in moderation, peanut butter is a healthy choice for many people.0 -
*** Today's Tip: BE A KID IN THE SNOW AGAIN
If you live in a cold weather area, winter can be a low-activity,
high-calorie time of the year. To counteract some of those extra
holiday calories, consider the workout you can get while having fun in
the snow. Activities like building a snowman, making snow angels and
having snowball fights (no shots above the neck!) aren't just for the
kids. They can burn up to 300 calories per hour while also providing a
great outlet for stress!0 -
*** Today's Tip: FINDING EXERCISE EQUIPMENT
If you are looking for home exercise equipment, the Federal Trade
Commission recommends choosing equipment that will help you achieve
your desired goal. Ask these questions of yourself: do I want to build
strength, increase flexibility, improve endurance, or enhance my
overall health? Answering these questions will help you make a better
selection. Also, be skeptical about outrageous claims. Some
advertisers claim their products will give you a quick, easy way to
get in shape and lose weight without the science to support it. If it
sounds too good to be true, it probably is.0 -
*** Today's Tip: EXERGAMES
Exergames are active video games that have an exercise component to
them. Active video games may increase adults' energy expenditure as
much as moderately intense exercise. Activities such as boxing,
tennis and baseball exergames rank the highest in energy expenditure,
while activities such as yoga and balance exercises are effective in
improving flexibility and fall prevention. You can gain the most
health benefits when you can do the equivalent of at least 2½ hours of
moderate-intensity physical activity each week.
Source: Science Daily0 -
Welcome to the Tip of the Day!
*** Today's Tip: REALISTIC FITNESS GOALS
Do you expect too much when you try to increase your physical
activity? Success often leads to more success, but very high goals
often lead to frustration. Start slow and set realistic goals for
yourself. For example, unless you are already very active, don't set
your new goal as 60 minutes of vigorous exercise every day. Instead,
consider starting with activities like brisk walking for 10 to 15
minutes several days a week. By conquering smaller goals first, you
are more likely to continue.0 -
Welcome to the Tip of the Day!
*** Today's Tip: MUSIC IMPROVES EXERCISE
Does music motivate you to move your body? Those who listen to
enjoyable music while working out often find that deciding to exercise
is easier, and they usually feel that the exercise takes less effort.
Consider adding some kind of music to your routine–pop, rock,
classical, jazz, country, or whatever you enjoy.0 -
*** Today's Tip: VEGGIE SIDE EFFECTS
Adding vegetables to your eating pattern is a powerful way to promote
health. For some people, vegetables such as artichokes, asparagus,
broccoli, Brussels sprouts, cabbage, cauliflower and onions can cause
bloating and gas. This is normal and doesn't need to discourage you
from getting your daily serving of veggies. Choose milder vegetables
such as dark leaf lettuce, carrots and squash. Increase your vegetable
intake slowly if you are not used to eating vegetables. Gas may be
caused by other things, such as swallowing too much air, which can be
caused by eating or drinking rapidly, chewing gum, sucking hard candy
or smoking.0 -
*** Today's Tip: MIGRAINE HEADACHES
Did you know that certain foods and beverages can trigger migraine
headaches for some people? These include: alcohol (especially red
wine), caffeine, aged cheeses, sauerkraut, peas, aspartame, cultured
dairy products, salted, cured and dried meats, and chocolate. If you
suffer from migraines consider avoiding foods or other things that
seem to cause migraines for you. Keep a journal to help you identify
triggers. Get plenty of sleep and drink enough fluids. Try to relax
and reduce the stress in your life. Also try to get regular exercise.
Source: FamilyDoctor.org0 -
*** Today's Tip: STAND TALL WHEN STAIR CLIMBING
Walking stairs is a great way to burn calories, increase heart rate
and build strength. When climbing stairs, either on a stair-climbing
machine, at the office, or even the mall, try not to lean forward.
Staying upright will force your legs to lift the weight of your entire
body. This provides more resistance and thus a more intense workout.0 -
*** Today's Tip: STRENGTH TRAINING AND HEALTH BENEFITS
The health benefits of strength (resistance) training are numerous.
These include increased bone mass, increased muscle strength and
improved quality of life. Strength training makes daily tasks such as
carrying groceries and lifting children or grandchildren easier, and
injury becomes less likely. Incorporating strength training into your
life also helps reduce the risk of developing obesity, diabetes and
heart disease.
Source: Centers for Disease Control and Prevention0 -
*** Today's Tip: CHEESE LOVERS
Looking for a cheese with less saturated fat and cholesterol? Try
low-moisture, part-skim mozzarella. One ounce contains about 85
calories, 5 grams of total fat, 3 grams of saturated fat and only 15
milligrams of cholesterol. It is often a more healthful alternative to
higher fat cheeses for sandwiches, salads, snacks and casseroles.
Some low-fat varieties may not work well in cooking, so test a small
amount when using in a recipe.
Source: USDA0 -
*** Today's Tip: RED MEAT
Red meat is an excellent source of protein, zinc and iron. When
shopping, look for lean beef in the form of "round" or "loin" cuts,
such as eye of round, top round steak, sirloin, and tenderloin. These
cuts tend to be lower in both saturated and total fat. Moderation is
the key. Consider eating smaller portions, and to promote variety,
think of red meat as one of many lean protein choices you eat each
week. Balance out your week with other lean proteins such as fish,
skinless poultry and beans.0 -
*** Today's Tip: A CHALLENGING PUSH-UP
Tired of regular push-ups and ready for more of a challenge? Try the
plyometric version. Start with nothing on the ground but hands and
feet. Push yourself up hard so that your hands come off the ground. Be
cautious! The plyometric push-up is not for everyone. If you are
unfamiliar with regular push-ups, are injured or suffer joint pain,
consult a fitness professional before trying this exercise.0 -
*** Today's Tip: EVEN ONE CIGARETTE A DAY
It has been estimated that one out of every five smokers in the U.S.
is a light or occasional smoker (one to four cigarettes per day).
Studies that have looked at the health effects of light smoking found
that light smokers were up to three times more likely to die from
ischemic heart disease than non-smokers were. They were also more
likely (almost three times for men; five times for women) to die from
lung cancer. Any amount of smoking is unhealthy.
Source: National Heart Lung and Blood Institute0 -
*** Today's Tip: PROTECT YOUR FEET WITH THE RIGHT SHOES
The impact your feet experience from exercise and walking can take a
toll on them. Protect your delicate foot bones. Make sure your shoes
are appropriate for the type of activity/sport in which you
participate. If you participate in a sport more than three hours per
week, consider using a sport-specific shoe.
Source: American Academy of Podiatric Sports Medicine0 -
*** Today's Tip: FAD DIETS
Did you know that as many as 48 million Americans are on a diet on any
given day? Unfortunately, many people fall prey to fad diets and
weight-loss products promising quick results. Quick weight loss often
results in quick regain because you grow tired of the diet and go back
to old habits. It's boring to eat the same thing over and over and
hard to stick with monotonous plans. Adopting gradual but sustainable
improvements to your eating and exercise habits can last you a
lifetime.
Source: Academy of Nutrition and Dietetics0 -
*** Today's Tip: MUSHROOMS!
Did you know that one cup of fresh mushrooms contains roughly 20
calories? Mushrooms contribute little sodium, no fat and few calories.
They are also a good source of folic acid, iron, niacin, and
riboflavin. According to the American Cancer Society, certain
varieties may even have cancer-protective qualities. Add sliced
mushrooms to salads, soups, pastas, sandwiches, and rice. There are
many varieties, such as shiitake, portabella, enoki, Italian and
maitake. Each provides a unique taste and flavor.0 -
*** Today's Tip: ANTIOXIDANTS IN FOODS (part 1)
Antioxidants are substances with disease-fighting properties that can
protect cells from damage caused by diseases such as cancer and heart
disease. According to a recent study in the American Journal of
Clinical Nutrition, berries ranked as one of the top foods based on
their content of antioxidants. Blackberries, strawberries,
cranberries, blueberries and raspberries proved to have some of the
highest levels of antioxidants.
Source: American Journal of Clinical Nutrition0 -
*** Today's Tip: ANTIOXIDANTS (part 2)
Researchers recently looked at the effect of processing– peeling,
cooking via steaming, boiling– on certain foods. They found that the
way a food is processed definitely affects its antioxidant content.
Surprisingly, the antioxidant content increased in the following foods
when they were cooked: carrots, spinach, mushrooms, asparagus,
broccoli, cabbage, red cabbage, green and red peppers, potatoes, and
tomatoes. Steaming resulted in the biggest increase in antioxidant
content.
Source: American Journal of Clinical Nutrition0 -
*** Today's Tip: SMART SHOPPING
In 2006, government regulations were changed to require food companies
to list the amount of trans fat on food labels. Many food companies
reformulated their products removing most or all of the trans fat.
However, according to the Food and Drug Administration (FDA), trans
fats are still a public health concern. They raise LDL or "bad"
cholesterol, which increases the risk of heart disease. The FDA is now
working toward eliminating most trans fats from the food supply. In
the meantime, choose foods that have the lowest combined amount of
saturated fat, cholesterol and trans fat. Be a savvy consumer and read
labels carefully.
Source: Food and Drug Administration0 -
*** Today's Tip: GETTING BACK UP IS THE KEY TO SUCCESS
We are now two months into the new year – how are you doing with your
health and fitness goals? A Japanese proverb states, "Fall down seven
times, get up eight!" Setbacks are a normal part of changing habits
and behaviors. The people that are the most successful are those who
can quickly refocus and re-commit themselves. This applies to exercise
and eating habits, quitting smoking and managing stress. Don't throw
in the towel. Keep trying until you find strategies that work for you.0 -
*** Today's Tip: A MORE COMFORTABLE BIKING OPTION
If the seat on an upright bike is uncomfortable, try a recumbent bike.
The seat on a recumbent bike is more like a regular chair that is
shaped to fit your back. Even if you are new to biking, recumbent
cycling can be a desirable option for riding indoors or outdoors.
Source: Bicycle Touring 1010 -
*** Today's Tip: GET YOUR PLATE IN SHAPE
March is National Nutrition Month. The Academy of Nutrition and
Dietetics reminds everyone about the importance of making educated
food choices and developing healthy eating and physical activity
habits. A healthy eating plan emphasizes fruits, vegetables, whole
grains, low-fat or fat-free dairy and includes lean meats, poultry,
fish, beans and nuts. Focus on getting a variety of nutrient-rich
foods packed with vitamins, minerals, fiber and other nutrients in
proper portions. Balancing a healthy diet with physical activity is
the best recipe for maintaining a healthy weight. Start eating smarter
and moving more today!
Source: Academy of Nutrition and Dietetics0 -
*** Today's Tip: EASY ON THE SALT
Many people eat too much salt (sodium chloride). More than
three-quarters of our sodium intake comes from processed foods such as
frozen dinners, canned foods and processed meats. If you have
hypertension, cutting your sodium intake can help lower your blood
pressure and improve your overall health. The best way to cut down on
sodium is to eat more foods in their natural form, such as fresh
fruits and vegetables, and to limit processed and fast foods. Aim for
a max of 1500-2300 milligrams of sodium (2/3 to 1 teaspoon of salt)
per day; or try to reduce sodium by 1,000 milligrams per day.
Source: US Dietary Guidelines for Americans0 -
*** Today's Tip: TRICK YOURSELF INTO WALKING FASTER
Walking briskly, instead of leisurely, is a great way to achieve and
maintain your fitness level. Trick yourself into doing this simply by
swinging your arms faster. What your arms do, your feet will soon
follow. Remember to keep your elbows close to your body and at 90
degrees. Try this next time you are walking and notice how faster arm
pumping will quicken your pace!
Source: HealthFitness Exercise Specialist and About.com0