Core Muscles

Your core is a group of muscles in the center of your body that often used in addition with other muscles for various activities. You can imagine then, the stronger your core, the harder you will be able to work other areas of your body over overall strength, balance and agility.

Unfortunately, the core has gone ignored for so long, mostly because working it alone will not produce overwhelmingly visible results. Signs of a strong core will come in the ease of completing other exercises or an increased sense of endurance in activity. Dancers and yoga participants especially practice core strengthening through all of their activity and often stay fit, have better posture, and are more agile than their peers.

Your core muscles include your abdomen, back, pelvis and hips. Core muscles often lay underneath other muscles (hence not being able to see a noticeable difference when doing core workouts).

In short, adding some core routine into your workout will benefit all other areas of your workout. A strong core will protect you from putting too much work on other muscles and prevent injury. Even better, most core exercises can be done at home with little or no equipment. Within the next few posts, I'll try to include a few sites or tips on exercises that will specifically strengthen your core, make sure to look for them!

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If you are looking for a medical search engine, locate useful resources online quickly. If you want to learn how exercise effects your body, this website can help. No matter what issue you are researching, from adhd to getting more information on symptoms of allergies you can find it. You can even study up on many other related topics right now.

Sleep Remedies

If you're having any difficulty falling asleep at night, I highly recommend checking out this site before taking a trip to your doctor. The natural sleep remedies found in the products reviewed on the site are great inexpensive, relaxing ways to get to sleep.

Also, they come with good descriptions on how they work, expert advice, and a testers opinion. If you're not up for spending money on your sleep issue, the site is still a worthwhile trip. I learned a few new things there about what sites, sounds and smells keep us up and how to alter them so you can fall asleep faster.

Alternative Sports- Tennis/Racquetball

I was recently at the gym with my family and saw the racquetball courts in use. I've never played racquetball, but it looked like a great way to stay in shape and to keep up with tennis skills during the colder months. Because not too many people are familiar with playing racquetball, I thought I would introduce tennis as an alternative sport.

I recently found on the United States Tennis Association site a chart on the top 10 calorie burning activities. In addition, it was almost one of the only activities that almost met all the criteria on the chart, offering cardio burning, resistance benefits, weight baring benefits, and works the upper and lower body.

Racquetball is a great high energy sport that mirrors the movements of tennis. Most workout facilities have racquetball courts for rent, and the sport makes a great indoor twist on an outdoor favorite.

Aspirin Dangers

Aspirins and over the counter medication offer relief to thousands of people from minor aches and pains to more serious migraines. However, it's still important to be mindful of what you're taking and how much. Pain relievers can add up to more harm than good, leaving minor side effects to more seriously harmful injuries.

Follow the directions of all packaged medications responsibly. All medications are different, stronger or weaker than others. Make sure you understand what a typical dosage is, and that you follow each accordingly. If you think your body may naturally need more than what is recommended, start off with the smallest recommended amount and gradually increase dosage after waiting for the medication to set in. As always, if you aren't sure, ask a doctor. It is very simple to overdose on simple over the counter medication because users tend to believe they are too safe.

Another serious tip is to read the ingredients carefully. Some medications, like those for colds, flu, headache and sleep aids all contain some of the same ingredients. If you think you're in the clear by doubling up on meds to cure several pains, you could put yourself at serious risk for overdose of that prevalent ingredient.

Be aware of interactions with other substances while taking aspirins. Drinking any amount of alcohol with medication is dangerous, but other beverages may be dangerous to take during the time of aspirin use as well. Drinking milk or grapefruit juice directly before or after taking medications may affect the way your body handles the medication. Taking different medications daily like steroids, hormones, heart or pain medications may effect the way your body reacts with simple aspirins as well.

The best rule of thumb to follow to always insure your safety is to ask a doctor if you're unsure if you are at risk or taking medications incorrectly.

Vitamins For Your Skin

Don't be easily fooled into all you hear about the latest skin remedies. Most of your skin care needs can be taken care of with daily vitamins. If you know especially what you need and what provides it, you can better control your skin issues.

Vitamin A: * lines and wrinkles
(look for products containing retinoids/retin-A/renova, all utilize vitamin A)

Vitamin B: * healthy glow, moisture
(look for products containing B-3 niacin and B-5 pantothenic acid)

Vitamin C: * repairs sun damage
(look for products containing L-asorbic acid)

Vitamin E: * fixes dry, rough skin
(look for products containing alpha tocopherol)

Vitamin K: * repairs dark, under-eye circles

Of course all food products, and general vitamins you may be taking that contain these vitamins are already helping your skin! Think about other ways you can take the vitamins you need before spending money on promising products.

Best Packaged Foods

Spend any amount of time in the frozen food section of your grocery store, and it's hard not to come out with some packaged dinner that promises to be delicious. Not all packaged dinners are alike, however. Some are healthier than others, and as a general rule, they all are going to be worse for you than if you were to make a healthy dinner while controlling additives.

As you move on through the grocery store and fill your cart with bagels, cream cheese, soups, pastas and cereals, you may not realize that everything is pre-packaged, following the same kind of trend as the frozen food area.

Most women do not have the time to buy everything all natural, harvest vegetables themselves, or create home cooked healthy meals every night. Buying packaged food is a way of life. Checking the labels on the back will help you make healthier decisions, and so will this helpful tool I found on Women's Health Magazine web site.

The magazine sent a nutritionist and weight loss specialist to grocery stores to find the top 100 best packaged foods. Separated into categories of grains, dairy, meat, frozen foods, soups, snacks, desserts, drinks and condiments. It has a great easy to read menu showing the foods picture, name and nutrition facts and has a smaller key at the bottom with links each food with colors that tell you if they build bone, muscle, help with weight loss, fight cancer, or fight heart disease. The site also allows you to add foods as you see them to your virtual grocery list, which you can print out when you're done.

I highly suggest checking out this site. Switching over to different products may help you shed pounds or treat your body better.

Soy to your health!

There’s been a lot of talk and discussion as soy products continue to grow. Is soy as good for you as some say it is? Cancer fighting and bone strengthening? Despite the uncertainty of all of soy’s benefits, there is some truth that makes this product stand out from the rest.

Soy is a great way to get high protein without much saturated fat. Vegetarians have been relying on soy for years, while others are just becoming in tune to it. Keeping up with protein keeps your body moving and gives you energy throughout the day. Soy’s low fat approach to pumping in protein is great for those who are looking for more protein in their diet (the more active you are, the more protein you should be eating) without giving up on finding a healthy way to do so.

Here’s a few good tips when it comes to picking out soy products-

Soy Milk- Look for soy milk that is calcium fortified and you’ll hit 20%-40% of your daily recommended allowance.

Unprocessed- Just like any other food; find soy products that haven’t been heavily processed. Going for more organic soy products like tofu or miso cuts out most of the added sugars and cholesterol found in soy energy bars or soy sausages.

Beans- Soy beans are a great and easy way to get your soy in for the day. Edamames (ed-a-mommys) are soybeans that go great with soups, salads and pasta. They’re very easy to cook up and can be found at most grocery stores in the frozen food section.

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New Fitness Trends

Here's a great article on new health care trends. As sports science and technology continue to merge together, you can expect to see new methods shaping and toning on the horizon. Take a look at what's coming up and what you might be excited in exploring!

Building a First Aid Kit

We often take safety and health for granted. The other day I was thankful for my first aid kit to help clean up some nasty blisters from painful shoes. Minor as my injuries were, it was a little more major than the band aids tucked in the back of the closet.

You never know when a medical emergency may come up for you, your family, or someone near your home. Traveling with a first aid kit in your car, as well as your home should be something we all live by, but for many, it's not. Even for smaller non-emergency issues like mine, it helps to have antibacterial cream and proper bandages on hand, which aid in a faster healing.

The US government site has a great link to building your own first aid kit, as well as information on other kits that you should keep on hand. I highly suggest taking a minute out to look at the site. Think about if you have what's suggested, and if you don't, why not? Especially with the winter season coming up, it's a good idea to check out your local state government's page, or do some research on automotive safety to make sure your trunk is stocked with warm blankets, flares, sand-bags, a first aid kit, extra food and water, or whatever you may need based on your location.

Depending on where you look, you may be able to find prepackaged first aid kids in your local stores. Think about what you carry with you daily. Generally speaking, most of us always have a cell phone on hand, but what if an emergency were to come up, would you be prepared at all? What do you keep in the trunk of your car? What items in terms of safety do you have at home and readily accessible?

Myths about the common cold

Bundle up when you’re outside and eat all your chicken noodle soup. Our mothers all have their own remedies, myths and tricks for making us feel better. What’s truth in all of what we grew up with though? I looked up some of the most common myths about the common cold and tips for fighting it that may be more fiction than fact.

1. Cold weather causes colds- False

Walk around outside in shorts if you’d like! Cooler and damper surroundings have nothing to do with colds. If you wonder why people are more likely to come down with a cold during the winter months, it’s because we tend to spend more time indoors in closer contact with others. Less fresh air and increase in being sneezed on greatly increases the odds of coming down with a cold.

2. Chicken noodle soup is good for a cold- True

Some studies have found drinking non-alcoholic fluids helps the body clear mucus from bronchial tubes. Warm liquid is more likely to make you feel better, and soups and sports drinks (the ones that boast about electrolytes and giving back to your body) are great sources of extra vitamins to strengthen your body to fight illness.

3. Only people with weak immune systems catch colds- False

Anyone can catch a cold once they have been exposed to the virus. As I mentioned earlier, those who are closely surrounded by others are more prone to coming in contact with the virus. Teachers especially be warned, those sneezy kids are most likely not washing their hands often and increase the odds of getting the sickness. Adults beware as well, who touched that box of pasta before you in the grocery store? Every time you leave the house, strong immune system or not, you are opening yourself up to coming in contact with bacteria and viruses. Those with strong immune systems may be able to fight off sickness faster, but are not necessarily better off than others when it comes to becoming sick.

4. Humidifiers help prevent colds- True

Humidifiers and air purifying systems keep the air in your home clean with constant circulation. Spending a few bucks on one of these has been proven to make everyone in your home happy and healthy.

All myths about fighting colds with vitamin C, penicillin, or alcohol were all false as well. As much as we want to believe vitamin C will help prevent a cold, it will only strengthen your immune system which can help fight a cold faster, but not prevent it (95% of adults with healthy immune systems caught a cold when exposed to the virus). Antibiotics will not cure viruses, and alcohol is never a good cure for any illness.

What are your best personal remedies? How do you fight against coming down with a cold?

The Mental Mile- Burning Calories with Chores

I thought this article would be a great follow up after yesterday’s article on common tips for dealing with emotions.

The site says in a study done with hotel workers, thinking about exercising actually proved to drop blood pressure and weight. This was a result of thinking about the small physical acts while you are doing them. Common chores around the house like vacuuming, scrubbing the floor and changing sheets is still physical activity. The study connected the hotel worker’s inner thoughts of- this is good for me while accomplishing the typical daily routine with physical change.

The surgeon general recommends 30 minutes of exercise daily. Don’t feel overwhelmed by the idea of being bogged down to the treadmill. Count your common chores and think about the physical activity you use while pulling weeds, painting the house, and folding laundry.

To make the most out of your daily routine, think about adding some calisthenics to your chores. This article gives a few great tips to adding some umpf to several situations. Wash dishes while doing lunges, buy smaller laundry baskets to increase the times you climb the stairs, while waiting for dinner to simmer, do some curls with canned soup from the cabinet.

The article has a great chart that gives calorie counts to the top 10 household chores calorie burners. A 150 pound person moving furniture for 30 minutes can burn up to 225 calories. Scrubbing floors will burn 189, raking leaves 171, and even doing laundry will burn 72 calories.

What typical chores do you do daily or weekly? Have you integrated any extra health benefits into your day?

Your Quick Guide to Dealing with Emotions-

Summer is just about over, and the season for falling prey to your sensitivities is among us. Studies show that the season most prone to depression is winter. With that in mind, fall is a great time to arm yourself with the best emotion easing techniques. Life is always going to have a couple lemons for you now and then, better to have a few lemon square recipes already handy.

Let go- The longer you keep your emotions bottled up, the more prone you are to have to deal with them longer, or worse- explode later. Share your feelings when they first come up. It’s much easier for a friend to consult you when you come forward early instead of spending hours digging through what the real issue may be. More so, USE YOUR FRIENDS! They love you for a reason; they want to see you happy and healthy. You’re never too old, too far away, or too busy to call up a girlfriend for a chat. If you don’t feel comfortable sharing your feelings with others, write them down, get them out in a journal, in a drawing, however it feels right. You can always burn the paper afterwards.

Count to calm- It sounds silly, stopping yourself to count to 10 to calm down. It’s a commonly used suggestion, but how often do we use it? The truth is, emotions can resurface anywhere. Ever been in a professional situation and had an emotional memory triggered and almost lost it? Count to 10. Do not feel ashamed to take some relaxing breaths and compose yourself. More so, it will prevent you from actions you may regret later.

Help- This little word may be one of the hardest for many women to say. Admitting that we can’t take it all on and could use someone to lessen the load isn’t a thought in the front of our minds. Most women take on much more than they can or should chew because they think they can or don’t want others to be involved (or mess things up). Sadly, most of the time women don’t realize they are overloaded until they are knee deep in commitments. Remember that you CAN ask for help at any time. A helping hand doesn’t mean giving up either. Getting someone to step in to cover carpooling while you run out and get snacks for Timmy’s soccer game can keep you involved without putting too much on your plate. Try to recognize what may be too much before you sign up, and break up your tasks into smaller portions to accomplish them easier.

Self-talk therapy- One of the best methods to controlling emotions. Step out of what’s worrying you, and coach yourself through it. It’s ok, there’s next time, you’ll be alright. As simple as it sounds, taking a minute to reassure yourself and your emotions can be very beneficial. Try to steer away from being self condescending. Recognize that it’s ok to feel how do feel, and focus on being accepting of the situation and think about phrases you can mentally repeat to look forward to the future.

Taking Care- Often when emotional situations attack, so does stress. However, keeping up with your usual routine, eating well, sleeping enough and getting to the gym will help you bounce back from any mental setback much faster than the couch potato technique. Of course we all have our moments when ice cream and sweatpants call to us. Try to meet these cravings in moderation. It’s much easier to get back to your normal self if you surround yourself with normal activities.

The Dirt on Fall

Fall is one of the most beautiful of all the seasons we experience. However, it can be the dirtiest too! It marks the start to cold and flu season, allergy suffering, increase in depression and hundreds of airborne illnesses.

The most beautiful season may be stealing our sleep as well! This is mostly due to the increase in mold, pollen, and dust increases during this season. According to this RealAge article, 44% of allergy sufferers still feel groggy after a full nights sleep.

For non-allergenic folks, fall can be just as bad. The change of seasons and drop in temperature greatly increases the amount of time we stay indoors. Time indoors means more time surrounded by others, in closer contact; upping the odds you are going to catch a cold or other airborne illness.

How do you keep your full nights sleep and keep healthy? Wash up. Time to increase the amount of hand washings throughout the day! Also, consider a little home cleaning. While our clothes and bodies get clean with great regularity, think about the aspects of your home that go without such attention. Are you cleaning your sheets and counter tops enough?

Are you vacuuming the dirt and dust out of fabrics, floors and furniture? More so, how often do you clean your air? The atmosphere in your house is ever changing with whatever guests, family and friends may bring in from school, work and the outdoors. We are constantly surrounded by the air in our homes, yet rarely pay attention to it. Purchasing an air purifier can keep your fall and winter seasons pleasant.

The start of fall is a great time to clean all the air filters, heating ducts, and fans in your home. Get the dust out and start fresh!

Do you do any specific fall cleaning? What changes do you make at seasons around your home?

Watch Your Nails

How much attention do you give to your nails? The natural color of your nails can actually revile a lot about your health. Discoloration, strength and lines in your nails is a small way your body outwardly communicates internal problems. And while keeping manicured nails is a perk, you could be putting yourself at risk for bacterial infections with your grooming habits.

Generally speaking, if you notice any abnormalities with your body, it’s best to see a doctor or at least consciously monitor any changes- nails are no exception! Minor changes in your nails like thickening and red, pale or white discoloration can be signs of psoriasis, diabetes, anemia and kidney disease.

If you’re prone to trimming your cuticles, beware of your trimmings! Cuticles are the borderline between your nail and skin, and an easy way for bacteria to get into your body. Instead of cutting this protective barrier, soak your nails and gently push the cuticle back.

For those who do get routine manicures, make sure your manicurist consistently sterilizes their tools! There is no shame in asking to see the sterilization process!

Low Carb Pasta

Here's a great recipe for a low-carb pasta dish. It just goes to show that carb watching can be done in a smart way, and your food can taste good too!

Running Your Immune System Up

I found some proof of this in my own family, and decided to check out the rumor of extra-strong immune systems for those who have a regular cardiovascular routine. My mom is prime example. She started running regularly 7-8 years ago; as a result, I cannot remember when my mother was last in bed with a cold.

I did a little hunting on this phenomenon and found an interesting article which explained the immune system strengthening.

“In a recent yearlong study of over 500 men and women, for example, those who were “moderately active” had a 20 percent reduction in risk for upper respiratory tract infections as compared with physically inactive adults. Women who walked briskly for 35 to 45 minutes, five days a week, for 12 to 15 weeks, were found to have colds half as often as inactive women. And, although immune function naturally declines with age, some studies have shown that highly fit elderly people have better preserved immune system”

Further research in the article explained that a study on mice showed that active mice were delayed the growth of tumors in the animals and sped up their recovery rate when illness came about.

Running promotes a higher concentration of lymphocytes, or white blood cells that attack disease. Encouraging additional white blood cells is most likely the key to the super-immune systems in our regularly active friends. Lymphocytes helps fight illness when it comes on, and increased levels can do so faster for runners than it does for couch potatoes. Plus, it reduces the risk of sickness or disease even forming in the body- like a self created flu shot or cancer fighter.

Regular cardiovascular activity manages weight, fights the aging process, strengthens our bones and frame, and fights numerous diseases. It also raises the HDL (good cholesterol), reduces the risk of blood clots and encourages he use of ½ of our lungs that are usually go unused.

In retrospect, if you head out in hopes to rid your body of all toxins and over do it, you will actually cause more harm than good. Over training adds additional harmful stress to your mind and body which does the exact opposite from the benefits prolonged healthy activity can do.

Go On, Eat More Chocolate!

Ever thought you would read that from a health & fitness site? The truth is, good chocolate is full of nutrients that help widen and relax blood vessels. While I don’t suggest switching to an all candy bar diet, adding some chocolate to your diet can be helpful (and satisfying!)

I first read this in an article about an Indian tribe in the Panamanian islands. The tribe is known for drinking three to four 10-ounce servings of cocoa a day, leading to their lowered blood pressure.

However, their cocoa is processed gently, leaving in a flavonoid called epicatechin, which helps fight high blood pressure, heart disease, diabetes and cancer. The article concludes that dark chocolate is the best option for flavonoids, since the processing of most other kinds of chocolate looses the health benefactor.

Fear not those on diets- other foods are rich in flavonoids as well. Apples especially (especially in the skin) are some of the most powerful.

Music To Your Health

An interesting article on one of my favorite blogs talked about the benefits of music on health. Surrounding yourself with music you find relaxing (no matter the type) has been "scientifically proven" to decrease pain and cause relaxation.

Although I've yet to see any evidence of those facts, the article does site that music has been known to relieve pain and calm fears after surgery and during cancer treatments. Personally, when I'm stressed out, I find that throwing on a good calm play list on my Ipod, my spirits are lifted and my head clears.

While a relaxed state of mind is sure to ease your spirits and relieve minor aches and pains- I'm not sure that I buy into the direct connection between music and feeling up lifted.

When do you feel your best? What music or any form of relaxation do you use?

Motivation

Here's a quick but good article on self-motivation. Maybe reading it will inspire some of you enough? :)

Extensive Restaurant Guide

A few posts back I covered eating smart at fast food joints, but what about other restaurants? Many restaurants are starting to get smart about their menus by offering half sized portions or health conscious sections. However, very few if any, will give you the nutrition information you're looking for when making a decision on what you put into your stomach.

When we cook at home, we have full control over what goes into our food. A pinch of oil instead of a half a stick of butter, the trim on meat, the quality of the vegetables. However, this link on the American Heart Association site offers an expansive guide to mastering eating out without taking too much in.

The site covers 15 different types of restaurants, with an elaborate guide within each to what to look out for and what you can make replacements with. Housing a variety of helpful information from such a credible source, I urge you to check this page out, even bookmark it for when you are ready to hit the local eateries next.

Aerobic vs. Anaerobic Exercise

The typical woman who squeezes in a few hours a week for a workout may not be educated in the actual science of what her muscles are doing. But, given the understanding of the brains behind your aching muscles, you can get the most out of your workouts.

Aerobic and anaerobic exercising describes two different kinds of work your body does while you’re in the gym. Aerobic exercise causes your body to use oxygen to make energy. While anaerobic exercise does the opposite- your body creates energy without oxygen. This occurs because your body needs energy so badly it will create it from other chemicals in your body.

What does all this really mean? During your workout, you may unknowingly switch from aerobic to anaerobic exercise. The simplest way to tell is by monitoring your heart rate. When you are working at about 70% of your maximum heart rate (225 less than your age), you are doing aerobic exercises. The way you perform your exercise determines if you are workout out aerobically or anaerobically.

Why exercise one way over the other? Your method of workout depends on what you are attempting to accomplish. Anaerobic exercise burns more calories than aerobic (about a 6/1 ratio). Where as aerobic exercise burns 25% muscle and 75% fat, anaerobic exercise burns 100% fat.

Typically anaerobic workouts use resistance training equipment, such as weights or machines in your gym. However, the best health benefits can come from knowing how to mix aerobic and anaerobic exercise successfully.

Using a treadmill, elliptical, stair stepper, stationary bike or other machine of the sort most likely already has aerobic/anaerobic programs built in. Choosing a program with sporadic intense hills and using occasional high resistance (anaerobic) combined with long sprints and low resistance (aerobic) is a great way to grow use to using the best of both worlds.

Odds are, enrolling yourself in a cycling class, or jumping on a machine and using a set program will do more for you than straight running or biking will in about the same amount of time.

For more information on aerobic and anaerobic training, talk to a family doctor, fitness instructor, or do a bit of research online.

E L M O

I never heard about the ELMO diet until my roommate brought it up one day. The Eat Less More Often diet is one of the many tricks and techniques to shed pounds.

Of course the natural method of old fashion good nutrition and exercise is the best way to go about weight management and health control, the strategy of switching up meal amounts or sizes is a controversial one.

The truth is, everyone's body is different. Most of us are to a point in our lives where we know what our body wants and what helps it operate in the best of its ability. Just like some of us need that caffeine in the morning to get going, others can get by with relying on a set schedule of feeding times.

An interesting question/answer session on Columbia University's Health Q&A Internet Service did a great job of looking into the myths of different portion and variations of meals.

"Various studies have examined the connections between eating patterns and obesity. Even with the same number of calories, people who ate fewer times per day were actually at a higher risk of becoming obese. People who skipped breakfast in particular were more likely to be overweight. Scientists believe skipping breakfast may lead people to crave more calorie-dense foods later in the day."

In addition the article goes on to look at the health risks of eating one large meal a day as well as eating various small meals (ELMO style) throughout the day. Changing the typical eating patterns can affect your blood insulin levels as well as your natural metabolism.

The site does a good job of giving alternatives to weight loss with food. Whole grains, beans, fruits and vegetables all enhance your body's natural ability to lose weight. Fiber (as noted in a previous entry in this blog) also helps your body maintain regularity.

Health Find- Focus on Fiber

Fiber is a little aspect of our diets that constantly gets ignored. Without monitoring your diet, it's easy to fall short in this department. However, the benefits of keeping up with fiber are great.

The American Heart Association says fiber helps keep your digestive system in line while lowering cholesterol (soluble) and also removes waste in colon and prevents cancer (insoluble).

The Institute of Medicine recommends 14 grams for every 1,000 calories you intake. (Depending on your level of activity, women need on average about 2,000 calories/day.)

Soluble VS. Insoluble Fiber
Both types are indigestible, meaning not absorbed into your bloodstream. Soluble fiber forms a gel in our bodies while insoluble remains largely intact. Soluble fibers include nuts, barley, fruits, vegetables, and oats.

Insoluble fiber is found in dark green leafy vegetables, fruit skins, seeds, and whole wheat/whole oat products.

Because most of us are missing out on fiber in our diets in general, it is not specifically important to be picky about the type of fiber you intake. In fact, most foods high in fiber contain a mix of soluble and insoluble anyway.

Try adding fiber to your diet by making conscious choices at the grocery store. Check the labels of your favorite foods, make changes where necessary. Many cereals on the market boast high fiber on their boxes. Snacking on some can help you meet your requirements for the day.

Warning- excessive intake of fiber could leave you stuck in the bathroom for awhile. When adding fiber in your diet, do so slowly and cautiously!

Fiber Tip Links- Fiber 101 American Heart Association-Fiber

Endorphin Rush

Here's a great Q & A from a pilates instructor regarding the energy boost a good workout gives. It's very well put and the author ties in some great scientific information in a way that makes it easy to understand.

Q. My friends say that working out will increase my energy level. But, when I'm already feeling tired, how is exercising going to give me more energy?

A. In a world full of energy bars and overloaded caffeine drinks, many people often overlook the best option for getting that highly sought after energy boost -- exercise.

Exercise is a very powerful "life tool" that has been shown to increase endorphin levels. These endorphins are the hormones often linked to the "high" or "rush" you get from a challenging physical exertion. It definitely lifts your spirits and makes you feel more alive. While it might seem contradictory to say that you should work out when you're already fatigued, scientific studies have shown that regular exercise does increase energy and reduce tiredness.

There are many immediate benefits to a workout that are not only physical, but mental and emotional as well. What better way to feel alive than to get a real reminder of what it means to be alive? Exercise gets you up and moving, your heart pumping, and brings the focus back to the basics of life -- mainly your breathing. It can also help you feel strong and powerful, which is the best way to boost your self-esteem and add a little lift in your step.

In the long run, exercise can go from being an instant energy boost to increasing your overall energy. A fit body produces stronger muscles -- muscles that will improve your endurance throughout the entire day. A fit heart makes it easier to breathe and stay active for longer periods of time -- without feeling weak and short of breath. Besides the benefits you see during the day, exercise has also been shown to improve your overall quality of sleep (which, of course, will reduce how tired you're feeling).

So, when you're feeling like your energy tank is low, get your body moving. You'll get a much-needed recharge and feel like you've accomplished something great for your mind, body and soul.

Pressure on Women

I couldn’t help but post on this article I read in one of my favorite blogs. The article takes a great look at the recent studies that show a happiness gap between men and women.

Even more interesting is the decrease in women’s happiness rates since the 1960’s. The author of this blog does a great job of discussing some reasoning behind the drop in cheer.

The 1960’s women’s rights movement have opened thousands of doors and opportunities. However, as females continue to climb up the business ladder, women are often left to take care of the housework, tend to children, keep up with appearance, and a slew of other expectation.

Hours in the day don’t quite expand to take care of everything that is necessary to accomplish. These socially set expectations often make women feel stressed and can lead to a lowering of self esteem when it becomes impossible to get everything done.

The article is very well written and definitely worth checking out.

A Real Reason to be get Excited about Apples this Fall-

I’ve been sent another great article about the benefits of apples on your diet.

Seems like some of the old standards still apply- don’t peal that skin off, it’s packed with nutrients.

The article also points out which apple is better than others. Doing a little extra research on a good thing can pay off with extra vitamins and minerals that you might not cash in on.

In addition, I found the relation from apples to weight-loss in the article very interesting. It’s a valid point though. If you’re looking to lose weight, or even increase your intake of fruits and veggies, try snacking on some before dinner. Nothing feels better than passing on an extra helping of rice because you filled up on apple slices.

What’s your favorite go to fruit or vegetable?

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Related Resources:

If you are a victim of bursitis, better give up on kettler.
Even the treadmills should be avoided.
A good option would be the bowflex.