Train More Effectively With a Heart Rate Monitor
Heart monitors are such devices which are used to measure and record the rate of your heart during your strenuous exercise period. These types of devices give you instant feedback on the level of your work out, with the help of which you can plan your total work out procedure. In one way or the other, heart monitor serves the purpose as the most effective ways of developing and tracking your progress during your work out sessions.
There are galore of benefits of using a heart monitor when working out, some of them are as follows:
Ease and accuracy
No doubt, heart monitors makes recording and tracking of your pulses and other important parameters very easy. If you stop after every workout session for counting your pulse, your heart rate as well as your work out gets disturbed. These things do not happen in heart monitors. More so, you can be well assured of the accuracy compared to other manual methods.
Prevent Over-Training
You can also use the heart monitor to over-train yourself, which in turn means efficiency maximization and injury minimization. Moreover, with the help of your heart rate monitor, you can avoid depleting the stored glycogen in your body. This un-depleted glycogen keeps your body fit for intense workouts and at the same time you won't have to take unexpected leave from your workout due to fatigue and stress.
Prevent Under-training
Set a goal of minimum heart rate in your heart rate monitor and whenever you will fall short of that stipulated heart rate, an alarm will automatically remind you of the same. In short, it acts as a coach which would also remind when you have to increase the pace and when you have to decrease it.
Pacing
With heart rate monitors, you can pace your training run just according to your cardio-vascular needs and requirements.
Fitness monitor
You will also be able to monitor your cardio vascular fitness and more so, you will be able to set up a goal for your cardio vascular fitness. Is it not great?
Workout schedule
Heart rate monitors also enables you to schedule your workout in a proper and effective manner. This proper scheduling would be an add-on to your strenuous workout.
Enjoyment
It does not matter whether you wear a heart rate monitor for workout or for running; it would add an extra twist to your tiring and arduous schedules.
In a nutshell, you have a lot of benefits from heart rate monitor but make sure that it is not the only thing while you are out on a workout. Do not forget to take help from a workout specialist.
Ask us about how you can purchase your own heart rate monitor at a discounted price so that you can take your training to the next level!
Tuesday, January 27, 2009
Heart Disease Facts and Prevention
American Heart Month (February) is the perfect time to look over the causes of heart disease, how to prevent heart disease, heart disease statistics, and keeping your heart healthy. Use the three simple steps below to help you keep your heart healthy and avoid heart disease. Your health and wellness depends on it.
3 Tips On How To Lead A Healthier, Heart Conscious Life -
Get Moving! We should always look for wasy to become more flexible, stronger, faster, and to remember the skills with practice. Exercise is so important for heart health. Do something you love to do - walk, jog, bike, dance, do yoga, take a new class at your local gym, join a martial arts school, or start your own exercise group. You should be exercising at least three times a week for about thirty minutes each day.
You Are What You Eat! Take a look around your kitchen and start cleaning out fats, calories, and junk foods. Get rid of those nasty foods that clog your arteries. Add more fruits and vegetables to your daily food intake. You should be eating at least six servings of fruits and vegetables a day. That is about three servings of fruit and three servings of vegetables. It is easier than you think. Add fruits and vegetables with every meal and it is done. For example, eat a banana with your morning cereal, eat salad and an apple with lunch, have carrots for a snack, and have salad or a side of corn for dinner. That's it!
· Take Care of Yourself! Learn CPR and First Aid so you can help others should they have a heart attack. Give a fruit basket as a gift instead of chocolates. Stop eating out or at least cut down on how much you do. The little things really do matter.
We have to keep this in mind because the reality is that heart diseases are the number 1 killer in the United StatesThe Summary Health Statistics for United States adults shows that more than 24 million (or 11% of) Americans are diagnosed with heart disease every year.
People who do not exercise are twice as likely to have a heart attack, according to The World Heart Federation Fact Sheet of 2002
The average length of a hospital stay due to heart disease is 4.4 days, according to the 2006 National Hospital Discharge Survey.
Deaths: The Final Data of 2005 showed that more than 650,000 people died from heart disease.
According to the American Heart Association the following things will increase your risk of a heart attack: smoking, high blood pressure, high blood cholesterol, diabetes, being overweight, and physical inactivity
Keep active, eat smart, and stay safe!!
3 Tips On How To Lead A Healthier, Heart Conscious Life -
Get Moving! We should always look for wasy to become more flexible, stronger, faster, and to remember the skills with practice. Exercise is so important for heart health. Do something you love to do - walk, jog, bike, dance, do yoga, take a new class at your local gym, join a martial arts school, or start your own exercise group. You should be exercising at least three times a week for about thirty minutes each day.
You Are What You Eat! Take a look around your kitchen and start cleaning out fats, calories, and junk foods. Get rid of those nasty foods that clog your arteries. Add more fruits and vegetables to your daily food intake. You should be eating at least six servings of fruits and vegetables a day. That is about three servings of fruit and three servings of vegetables. It is easier than you think. Add fruits and vegetables with every meal and it is done. For example, eat a banana with your morning cereal, eat salad and an apple with lunch, have carrots for a snack, and have salad or a side of corn for dinner. That's it!
· Take Care of Yourself! Learn CPR and First Aid so you can help others should they have a heart attack. Give a fruit basket as a gift instead of chocolates. Stop eating out or at least cut down on how much you do. The little things really do matter.
We have to keep this in mind because the reality is that heart diseases are the number 1 killer in the United StatesThe Summary Health Statistics for United States adults shows that more than 24 million (or 11% of) Americans are diagnosed with heart disease every year.
People who do not exercise are twice as likely to have a heart attack, according to The World Heart Federation Fact Sheet of 2002
The average length of a hospital stay due to heart disease is 4.4 days, according to the 2006 National Hospital Discharge Survey.
Deaths: The Final Data of 2005 showed that more than 650,000 people died from heart disease.
According to the American Heart Association the following things will increase your risk of a heart attack: smoking, high blood pressure, high blood cholesterol, diabetes, being overweight, and physical inactivity
Keep active, eat smart, and stay safe!!
Saturday, January 24, 2009
Boost your Immunity
Boost Your Immunity to Survive Cold and Flu SeasonOne of the easiest and quickest ways to boost immune system function is to eat a healthy diet that is balanced with the proper vitamins and minerals. Those that consistently eat diets that have little or no nutrient value will find that that doesn’t work in conjunction with boosting immune system function.Doctors and researchers in the latest there are some specific things you can do to assist in boosting immune system function. Foods that are rich in Vitamin C and also those that have large amounts of Vitamin E are thought to work towards boosting immune system function. You can easily find these vitamins and many everyday foods so creating a menu to conform to this diet is not difficult.Garlic is also thought to work towards boosting immune system functions. Many believe that taking garlic supplements is helpful; perhaps you would rather incorporate it into your diet if you enjoy the taste of garlic. It's easy to add garlic to many dishes including soups, sauces and salads.Diet alone is not the complete answer for boosting immune system functions. Exercise on a regular basis is also incredibly valuable in building a healthy lifestyle.In addition to boosting immune system function exercise can also benefit your mental health. A healthy body goes along why in contributing to a healthy mental state. Research has shown that the two go hand in hand. One definitely does benefit the other.How much stress you are experiencing can also play a direct role in boosting immune system operation. When an individual experiences stress it can lead to their immune system becoming compromised. Many people who are dealing with the loss of a job or a death will often find themselves also battling a cold, the flu or an infection. Reducing stress whenever possible go a long way in assisting you in not only your mental, but also your physical health.The value of proper sleep should also never be underestimated. A good night’s sleep also helps with boosting immune system functioning. In the busy world of long work hours and the demands of home and family it can be difficult to get enough sleep each night. You can feel rundown and drained of energy, which I'm sure we all have certain times of our lives. When a person is lacking enough sleep they become much more susceptible to contracting illness and disease.Boosting immune system function can be done with just a few steps. Your immune system will respond to a healthier diet, exercise and a reduction in stress. There are absolute ways in which you can help yourself but it must start with you. The responsibility is yours.Morgan Hamilton offers expert advice and great tips regarding all aspects concerning health. Get more information by visiting Boosting Immune SystemArticle Source: http://EzineArticles.com/?expert=Morgan_Hamilton
5 Tips To Boost Your Immune System In Winterposted January 19, 2009
Winter is here and along with the cold temperatures and anticipation of snow days it also brings plenty of opportunities for viruses to spread. Dr. Jose Justiniano, a family practice physician with Parkridge Medical Associates of North Georgia, offers a few tips to help keep your immune system healthy during the winter months.
Dr. Justiniano said, “Your immune system serves as your body’s natural defense system and consists of a network of cells, tissues and organs that work together to defend your body against invaders, such as viruses, bacteria and other sickness. The healthier your immune system is, the better it can fight off illness.”Get plenty of sleep. Your body uses sleep as a way to heal itself. If you do not get an adequate amount of sleep at night, you are not giving your body enough time to rest and heal.
Lower your stress. Occasional stress is not a bad thing. But being under constant stress can cause a steady stream of stress hormones to weaken your immune system and make you more vulnerable to illness.
Take a daily multivitamin. Even a small deficiency in certain nutrients can cause your immune system to become impaired and not function properly. Dr. Justiniano suggests taking a multivitamin that is specially formulated for your age and gender.
Eat a balanced diet. Good nutrition is vital to keeping your immune system healthy. While there is no specific “magic” food that can prevent you from contracting a cold or the flu, eating a healthy, balanced diet is the best way to boost your immune system.
Wash your hands. Practicing proper hand hygiene is one of the best ways to avoid getting sick. You come in contact with many germs throughout each day and most accumulate on your hands. Make sure to keep your hands clean by frequently washing with soap and water or using an alcohol-based hand sanitizer. Boost your body’s immune systemSuper foods help combat an assortment of ailmentsBy Cheryl Embrett One of the best prescriptions for good health is also one of the easiest to follow: watch what you eat. Every day, new studies prove that eating the right foods regularly can help reduce the risk of cancer and heart disease, banish the blues and increase energy and vitality. Here are 10 nutrient-packed “super foods” that should top everyone’s grocery list.1. BroccoliThis is one mean green! Broccoli is chock-full of the phytochemical sulforaphane, which makes headlines because of its potent anti-cancer properties. It’s also a rich source of beta-carotene (good for the eyes and immune system, among other things), fiber and vitamin C.Toronto registered dietitian and author Liz Pearson was so convinced of the health benefits of this “King of Cruciferous Vegetables” that she called her first book When in Doubt, Eat Broccoli! But Leave Some Room for Chocolate (Penguin Books, 1998). For fast, easy and delicious ways to add vegetables — including broccoli — to your diet, visit 5 to 10 a day.2. BlueberriesIf you haven’t gone blueberry picking since you were a kid, here’s a reason to start again. In a peer-reviewed study of 100 common fruits, vegetables and nuts in the Journal of Agricultural and Food Chemistry, these blue jewels had one of the highest antioxidant capacities (the ability to combat cell-damaging free radicals that can lead to heart disease and cancer). And, like cranberries, blueberries appear to fight off urinary-tract infections by preventing E. coli bacteria from sticking to cells in the urinary tract.John Stanton, president of the Running Room Canada, says he always starts his day with a big bowl of fresh fruit, including blueberries when they’re in season. “Its light, it’s healthy, and then I’m ready to run.” For more on the power of blue, including tasty recipes for everything from wild blueberry chicken breasts to blueberry sorbet, check out Wild Blueberries.3. Flax“Ground flaxseed is the one thing I make sure I eat every day,” says Marilyn Smith, co-author of The Ultimate Healthy Eating Plan That Still Leaves Room for Chocolate (Whitecap Books, 2002). Smith says flax is a great source of both soluble and insoluble fiber (which makes it a natural laxative) as well as plant lignans which may reduce the risk of developing hormone-sensitive cancers, such as prostate and breast cancer.Flaxseed is also high in Omega-3 fatty acids, which are known to protect against heart disease. Smith eats a flaxseed muffin or sprinkles a tablespoon of ground flaxseed on her cereal every day. For more information on the health benefits of flax, including delicious ways to cook with it, visit the Flax Council of Canada.4. GarlicSince ancient times, physicians have used the “stinking rose” to treat health conditions including heart disease. Garlic contains allicin, a phytochemical that may lower cholesterol and make blood platelets less sticky, cutting the risk of clots.In Mississauga, Ont., naturopath Rana Singh swears by the immune-boosting, cold-fighting power of the humble garlic bulb. He recommends chopping or crushing two or three cloves of fresh, raw garlic and adding them to whatever you’re eating.For information on the health benefits of garlic and great ways to cook with it, visit The Garlic Information Centre and Garlic Sleuth. (Note: Consult your doctor before including more garlic than is customary in your diet.)5. Green teaGreen tea is loaded with powerful antioxidants, which may protect against cell damage that leads to aging and help prevent heart disease and cancer. Green tea contains a polyphenol known as epigallocatechin gallate (EGCg), which in animal tests has been shown to prevent the formation of tumors. Researchers at Purdue University found in laboratory tests that EGCg killed human breast cancer cells but did not kill non-cancerous human breast cells.Paulette Bourgeois, author of the Franklin the Turtle series of kids’ books, drinks green tea several times a day. “It’s not only healthy, it’s soothing,” she says. For more information on the health benefits of tea, visit the Tea Association of Canada.6. Skim milk“The one food I consciously remind myself to consume and monitor regularly is milk, since I know that I may not drink enough of it in the course of my regular routine to keep my bones strong,” says food writer and cookbook author Dana McCauley.She’s not alone. Most women don’t get enough calcium, and one in four white women (the rate is lower in black and Hispanic women) will develop osteoporosis. Studies have found that increasing your calcium intake can also help relieve the symptoms of PMS.To meet your daily quota, reach for three servings of milk or milk products. After a tough workout, make it low-fat chocolate milk, advises McGill University fitness coordinator Jill Barker. “It has the requisite amount of carbs and protein needed to promote optimal recovery in the working muscles.”Visit the Dairy Farmers of Canada for more tips on adding calcium to your diet.7. SalmonFresh or canned salmon is one of the best sources of the celebrated Omega-3 fatty acids, which can help prevent heart attacks. Studies have also shown that Omega-3 may have the ability to offset depression as well as protect against inflammatory diseases such as arthritis.“I try to eat salmon twice a week, as do my kids,” says nutritionist Rosie Schwartz, author of The Enlightened Eater’s Whole Foods Guide.8. SoyProtein is one of the nutrients that most women don’t get enough of. They should have a protein-rich food every three to four hours during the day to keep energized, says dietitian Linda Barton. “Soy is perfect since it’s a plant-based protein that’s low in saturated fat.”Soybeans and soy protein products — including tofu, miso, tempeh and soy drinks — also contain phytoestrogens that may slow the growth of some cancers, lower cholesterol and offer some protection against osteoporosis. Visit the Soyfoods Association of North America for more information and recipes.9. SpinachWhen asked to name one of her favorite super foods, Toronto registered dietician Leslie Beck praised spinach. It’s loaded with energy-promoting iron and folate, a B vitamin that prevents neural-tube defects in the fetus. It is important in red blood cell formation, protein metabolism, growth and cell division. The leafy green is also one of the best sources of lutein, an antioxidant that benefits eye, skin and cardiovascular health. For more information on the health benefits of spinach, visit Wholehealthmd.com.10. TomatoesResearch has found that tomatoes, especially cooked or processed ones, can lower the risk of some cancers and heart disease. Experts attribute this to lycopene, a potent antioxidant and the pigment that makes tomatoes red. A Harvard University study found that men who regularly ate tomato-based foods had lower rates of prostate cancer.“We love tomatoes,” says Diane Clement, who founded the popular Tomato Fresh Food Cafe in Vancouver. She and her husband, Dr. Doug Clement, start their evening meal with their favorite tomato and bocconcini cheese salad. “The juicy tomatoes, loaded with lycopenes galore, are the perfect healthy jumpstart for anybody,” she says. For more nutrition facts and recipes, visit California Tomatoes. Top Ten Ways to Survive the Cold and Flu SeasonIt is that time of year where you hold your breath, and hope and pray you don't catch the multitude of colds and viruses that are going around right now. If you're like me whenever you hear coughing or sneezing, you're looking for the nearest hole to crawl into, or the closest hex symbol that will guarantee you don't get whatever the person has! Since most of these things are air borne, and all it takes is a little breeze to blow those lovely water particles your way for you to "get" whatever the infected person has, it's imperative to come up with a strategy to boost your immune system and stay as cold and virus free as possible. So, what can you do to successfully survive the cold and flu season?
1. Wash your hands often. It's a little thing, but it can make a big difference because if you wash your hands often anything that you've picked up on your hands will be destroyed, thus reducing your odds of getting whatever bug happens to be going around.
2. Drink several glasses of water daily. This one is common sense since most of us know that you get over colds and viruses faster when you drink lots of fluids. It also stands to reason that drinking water daily will help to keep your system clear of anything cold or virus-wise that you might've picked up in spite of your hand washing.
3. Take Echinacea. This herb is a natural antibiotic, and blood cleanser. It helps to strengthen the immune system as well. I recommend the tincture as it is the strongest most concentrated form, and it will get into your bloodstream faster and begin doing you good more quickly. Follow the directions on the bottle carefully.
4. Eat a healthy diet. This is another no-brainer, but it's amazing to me how many people don't do this and how they often eat even worse when they are sick. Just like with the water this will help your immune system to stay healthy and strong. 5. If you live with someone that has become ill as soon as they are better wash whatever bedding, towels and such that they've been using. Also, clean your home with something antibacterial, as well as opening windows for a short time to air the place out. This will help to destroy whatever germs have found their way onto clothing, bedding and other items around your home, thus reducing the chances of your housemate passing it on.
6. Keep Clorox or some other type of antibacterial wipe on hand to use on phones and other items that you and an ill person might both be using.
7. If you begin getting symptoms that indicate that you may be getting sick with a cold or the flu, get some zinc drops and start taking them following the directions on the package. If you begin taking zinc right away you will reduce the duration of any cold or virus you may have contracted.
8. Eat chicken noodle soup if you become sick. Scientists for years thought that the old remedy of feeding chicken noodle soup to someone with a cold to help them get better was an old wives tale, but it has been scientifically proven that there is something in it which helps the body to get well. However, scientists are divided on what in chicken noodle soup actually helps us get over a cold or virus more quickly. Some think it is the steam we breathe as we eat it, and some think that herbs such as garlic and pepper help by working as a cough suppressant. There are a number of theories, but the fact remains that it works.
9. Keep your distance from those who are ill. Sometimes this is hard especially if it is someone you love, and you want to make them feel better. However, trust me if you are both sick at the same time that is worse. You can still take care of a loved one who is ill, even if you are not right next to them all the time.
10. If you do become sick, take a day or two off from work, your co-workers will thank you. If you run a fever do not return to work until you have had no fever for 24 hours. If you are running a fever, you are contagious and capable of passing on what you have to others.
Doing all ten of these things is not a guarantee you won't get sick with a cold or the flu this winter, but they will go a long way towards making it that much harder for a germ to infect you. Here's to a cold and virus free winter season! Allison Bonelliwww.fitnesstogethermedford.com
5 Tips To Boost Your Immune System In Winterposted January 19, 2009
Winter is here and along with the cold temperatures and anticipation of snow days it also brings plenty of opportunities for viruses to spread. Dr. Jose Justiniano, a family practice physician with Parkridge Medical Associates of North Georgia, offers a few tips to help keep your immune system healthy during the winter months.
Dr. Justiniano said, “Your immune system serves as your body’s natural defense system and consists of a network of cells, tissues and organs that work together to defend your body against invaders, such as viruses, bacteria and other sickness. The healthier your immune system is, the better it can fight off illness.”Get plenty of sleep. Your body uses sleep as a way to heal itself. If you do not get an adequate amount of sleep at night, you are not giving your body enough time to rest and heal.
Lower your stress. Occasional stress is not a bad thing. But being under constant stress can cause a steady stream of stress hormones to weaken your immune system and make you more vulnerable to illness.
Take a daily multivitamin. Even a small deficiency in certain nutrients can cause your immune system to become impaired and not function properly. Dr. Justiniano suggests taking a multivitamin that is specially formulated for your age and gender.
Eat a balanced diet. Good nutrition is vital to keeping your immune system healthy. While there is no specific “magic” food that can prevent you from contracting a cold or the flu, eating a healthy, balanced diet is the best way to boost your immune system.
Wash your hands. Practicing proper hand hygiene is one of the best ways to avoid getting sick. You come in contact with many germs throughout each day and most accumulate on your hands. Make sure to keep your hands clean by frequently washing with soap and water or using an alcohol-based hand sanitizer. Boost your body’s immune systemSuper foods help combat an assortment of ailmentsBy Cheryl Embrett One of the best prescriptions for good health is also one of the easiest to follow: watch what you eat. Every day, new studies prove that eating the right foods regularly can help reduce the risk of cancer and heart disease, banish the blues and increase energy and vitality. Here are 10 nutrient-packed “super foods” that should top everyone’s grocery list.1. BroccoliThis is one mean green! Broccoli is chock-full of the phytochemical sulforaphane, which makes headlines because of its potent anti-cancer properties. It’s also a rich source of beta-carotene (good for the eyes and immune system, among other things), fiber and vitamin C.Toronto registered dietitian and author Liz Pearson was so convinced of the health benefits of this “King of Cruciferous Vegetables” that she called her first book When in Doubt, Eat Broccoli! But Leave Some Room for Chocolate (Penguin Books, 1998). For fast, easy and delicious ways to add vegetables — including broccoli — to your diet, visit 5 to 10 a day.2. BlueberriesIf you haven’t gone blueberry picking since you were a kid, here’s a reason to start again. In a peer-reviewed study of 100 common fruits, vegetables and nuts in the Journal of Agricultural and Food Chemistry, these blue jewels had one of the highest antioxidant capacities (the ability to combat cell-damaging free radicals that can lead to heart disease and cancer). And, like cranberries, blueberries appear to fight off urinary-tract infections by preventing E. coli bacteria from sticking to cells in the urinary tract.John Stanton, president of the Running Room Canada, says he always starts his day with a big bowl of fresh fruit, including blueberries when they’re in season. “Its light, it’s healthy, and then I’m ready to run.” For more on the power of blue, including tasty recipes for everything from wild blueberry chicken breasts to blueberry sorbet, check out Wild Blueberries.3. Flax“Ground flaxseed is the one thing I make sure I eat every day,” says Marilyn Smith, co-author of The Ultimate Healthy Eating Plan That Still Leaves Room for Chocolate (Whitecap Books, 2002). Smith says flax is a great source of both soluble and insoluble fiber (which makes it a natural laxative) as well as plant lignans which may reduce the risk of developing hormone-sensitive cancers, such as prostate and breast cancer.Flaxseed is also high in Omega-3 fatty acids, which are known to protect against heart disease. Smith eats a flaxseed muffin or sprinkles a tablespoon of ground flaxseed on her cereal every day. For more information on the health benefits of flax, including delicious ways to cook with it, visit the Flax Council of Canada.4. GarlicSince ancient times, physicians have used the “stinking rose” to treat health conditions including heart disease. Garlic contains allicin, a phytochemical that may lower cholesterol and make blood platelets less sticky, cutting the risk of clots.In Mississauga, Ont., naturopath Rana Singh swears by the immune-boosting, cold-fighting power of the humble garlic bulb. He recommends chopping or crushing two or three cloves of fresh, raw garlic and adding them to whatever you’re eating.For information on the health benefits of garlic and great ways to cook with it, visit The Garlic Information Centre and Garlic Sleuth. (Note: Consult your doctor before including more garlic than is customary in your diet.)5. Green teaGreen tea is loaded with powerful antioxidants, which may protect against cell damage that leads to aging and help prevent heart disease and cancer. Green tea contains a polyphenol known as epigallocatechin gallate (EGCg), which in animal tests has been shown to prevent the formation of tumors. Researchers at Purdue University found in laboratory tests that EGCg killed human breast cancer cells but did not kill non-cancerous human breast cells.Paulette Bourgeois, author of the Franklin the Turtle series of kids’ books, drinks green tea several times a day. “It’s not only healthy, it’s soothing,” she says. For more information on the health benefits of tea, visit the Tea Association of Canada.6. Skim milk“The one food I consciously remind myself to consume and monitor regularly is milk, since I know that I may not drink enough of it in the course of my regular routine to keep my bones strong,” says food writer and cookbook author Dana McCauley.She’s not alone. Most women don’t get enough calcium, and one in four white women (the rate is lower in black and Hispanic women) will develop osteoporosis. Studies have found that increasing your calcium intake can also help relieve the symptoms of PMS.To meet your daily quota, reach for three servings of milk or milk products. After a tough workout, make it low-fat chocolate milk, advises McGill University fitness coordinator Jill Barker. “It has the requisite amount of carbs and protein needed to promote optimal recovery in the working muscles.”Visit the Dairy Farmers of Canada for more tips on adding calcium to your diet.7. SalmonFresh or canned salmon is one of the best sources of the celebrated Omega-3 fatty acids, which can help prevent heart attacks. Studies have also shown that Omega-3 may have the ability to offset depression as well as protect against inflammatory diseases such as arthritis.“I try to eat salmon twice a week, as do my kids,” says nutritionist Rosie Schwartz, author of The Enlightened Eater’s Whole Foods Guide.8. SoyProtein is one of the nutrients that most women don’t get enough of. They should have a protein-rich food every three to four hours during the day to keep energized, says dietitian Linda Barton. “Soy is perfect since it’s a plant-based protein that’s low in saturated fat.”Soybeans and soy protein products — including tofu, miso, tempeh and soy drinks — also contain phytoestrogens that may slow the growth of some cancers, lower cholesterol and offer some protection against osteoporosis. Visit the Soyfoods Association of North America for more information and recipes.9. SpinachWhen asked to name one of her favorite super foods, Toronto registered dietician Leslie Beck praised spinach. It’s loaded with energy-promoting iron and folate, a B vitamin that prevents neural-tube defects in the fetus. It is important in red blood cell formation, protein metabolism, growth and cell division. The leafy green is also one of the best sources of lutein, an antioxidant that benefits eye, skin and cardiovascular health. For more information on the health benefits of spinach, visit Wholehealthmd.com.10. TomatoesResearch has found that tomatoes, especially cooked or processed ones, can lower the risk of some cancers and heart disease. Experts attribute this to lycopene, a potent antioxidant and the pigment that makes tomatoes red. A Harvard University study found that men who regularly ate tomato-based foods had lower rates of prostate cancer.“We love tomatoes,” says Diane Clement, who founded the popular Tomato Fresh Food Cafe in Vancouver. She and her husband, Dr. Doug Clement, start their evening meal with their favorite tomato and bocconcini cheese salad. “The juicy tomatoes, loaded with lycopenes galore, are the perfect healthy jumpstart for anybody,” she says. For more nutrition facts and recipes, visit California Tomatoes. Top Ten Ways to Survive the Cold and Flu SeasonIt is that time of year where you hold your breath, and hope and pray you don't catch the multitude of colds and viruses that are going around right now. If you're like me whenever you hear coughing or sneezing, you're looking for the nearest hole to crawl into, or the closest hex symbol that will guarantee you don't get whatever the person has! Since most of these things are air borne, and all it takes is a little breeze to blow those lovely water particles your way for you to "get" whatever the infected person has, it's imperative to come up with a strategy to boost your immune system and stay as cold and virus free as possible. So, what can you do to successfully survive the cold and flu season?
1. Wash your hands often. It's a little thing, but it can make a big difference because if you wash your hands often anything that you've picked up on your hands will be destroyed, thus reducing your odds of getting whatever bug happens to be going around.
2. Drink several glasses of water daily. This one is common sense since most of us know that you get over colds and viruses faster when you drink lots of fluids. It also stands to reason that drinking water daily will help to keep your system clear of anything cold or virus-wise that you might've picked up in spite of your hand washing.
3. Take Echinacea. This herb is a natural antibiotic, and blood cleanser. It helps to strengthen the immune system as well. I recommend the tincture as it is the strongest most concentrated form, and it will get into your bloodstream faster and begin doing you good more quickly. Follow the directions on the bottle carefully.
4. Eat a healthy diet. This is another no-brainer, but it's amazing to me how many people don't do this and how they often eat even worse when they are sick. Just like with the water this will help your immune system to stay healthy and strong. 5. If you live with someone that has become ill as soon as they are better wash whatever bedding, towels and such that they've been using. Also, clean your home with something antibacterial, as well as opening windows for a short time to air the place out. This will help to destroy whatever germs have found their way onto clothing, bedding and other items around your home, thus reducing the chances of your housemate passing it on.
6. Keep Clorox or some other type of antibacterial wipe on hand to use on phones and other items that you and an ill person might both be using.
7. If you begin getting symptoms that indicate that you may be getting sick with a cold or the flu, get some zinc drops and start taking them following the directions on the package. If you begin taking zinc right away you will reduce the duration of any cold or virus you may have contracted.
8. Eat chicken noodle soup if you become sick. Scientists for years thought that the old remedy of feeding chicken noodle soup to someone with a cold to help them get better was an old wives tale, but it has been scientifically proven that there is something in it which helps the body to get well. However, scientists are divided on what in chicken noodle soup actually helps us get over a cold or virus more quickly. Some think it is the steam we breathe as we eat it, and some think that herbs such as garlic and pepper help by working as a cough suppressant. There are a number of theories, but the fact remains that it works.
9. Keep your distance from those who are ill. Sometimes this is hard especially if it is someone you love, and you want to make them feel better. However, trust me if you are both sick at the same time that is worse. You can still take care of a loved one who is ill, even if you are not right next to them all the time.
10. If you do become sick, take a day or two off from work, your co-workers will thank you. If you run a fever do not return to work until you have had no fever for 24 hours. If you are running a fever, you are contagious and capable of passing on what you have to others.
Doing all ten of these things is not a guarantee you won't get sick with a cold or the flu this winter, but they will go a long way towards making it that much harder for a germ to infect you. Here's to a cold and virus free winter season! Allison Bonelliwww.fitnesstogethermedford.com
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