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This page will have a collection of my FIT TIPS for your review
- RECIPES FOR CHILDREN WITH SPECIAL DIETARY NEEDS
- CONTINUE TO KEEP UP WITH YOUR PERSONAL HEALTH AND FITNESS
- WHY IS WEIGHT TRAINING AN IMPORTANT PART OF YOUR FITNESS ROUTINE
- WHY IS AEROBIC ACTIVITY AN IMPORTANT PART OF A FITNESS ROUTINE?
- WHAT IS OSGOOD-SCHLATTER DISEASE?
- FIVE WAYS TO AVOID SPORTS INJURIES
- WILL YOU BE A HEALTHIER GENERATION?
- STRESS MANAGEMENT
- BACKPACKS
- NECK PAIN
- WHAT IS SECOND WIND ?
- HEART DISEASE
- Healthy Eating Recipes/ The Top Ten Fun Fitness Summer Activities for Kids
- DID YOU KNOW?
- KEEP IN MIND
- EAT EGGS FOR BREAKFAST
- STAY HYDRATED
- BULK UP YOUR DIET
- THE 4 WORST THINGS YOU CAN EAT
- STAY LOOSE
- EATING FRUIT
- Fruit - how and when to eat it
- ARE YOU HAVING TROUBLE REMEMBERING THINGS OR HAVING TROUBLE CONCENTRATING?
RECIPES FOR CHILDREN WITH SPECIAL DIETARY NEEDS The Following link has recipes for Children, Children with Cystic Fibrosis,
Diabetes,Lactose Intolerance,Celiac Disease and those that are Vegitarian.
http://kidshealth.org/kid/recipes/index.html
CONTINUE TO KEEP UP WITH YOUR PERSONAL HEALTH AND FITNESS As Summer comes to a close and we begin to face the beginning of the school
year the stress level can increase.
Make sure you continue to take time for yourself. As soon as the morning rush
for school ends, go for a walk or do some exercise indoors. Our tendency is to
sit down, regroup and "take a break". Get up and get moving for 30
minutes.
This will relieve stress and set a positive tone for the day.
The fact is that 21 days of a bad habit can lead to additional
problems and 21 days of a good habit can positively change your life
forever.
The days will go by no matter what, and 21 days from now will happen
quickly. How nice it would be to look back and realize what you have done
positively for yourself.
Get focused, get ready and good luck!
WHY IS WEIGHT TRAINING AN IMPORTANT PART OF YOUR FITNESS ROUTINE Muscle weights more than fat,therefore, muscle burns more calories than fat.
So increasing muscle also helps you lose weight. To have the most efficient
workout to burn calories during weight training, increase repetitions rather
than increasing weight. This will build strength without bulking up. Take
very short rest periods between sets (no more than 45 seconds) to speed up
metabolism and also burn more calories.
WHY IS AEROBIC ACTIVITY AN IMPORTANT PART OF A FITNESS ROUTINE? Get ready for a workout! Aerobic activity is any kind of movement that makes
your muscles use oxygen. Aerobic activity gets your heart pumping, too.
Swimming, dancing, and soccer are all types of aerobic activity, so hit that
pool, dance floor, or soccer field and get moving!
WHAT IS OSGOOD-SCHLATTER DISEASE? Osgood-Schlatter (say: oz-good shlaw-ter) disease is one of the most common
causes of knee pain in children who play sports. Usually only one knee is
affected, but both can be. There may be a slightly swollen, warm, and tender
bony bump at the top of the lower leg, about 2 inches below the kneecap. The
bump hurts when pressed. It also hurts when a child kneels, jumps, runs,
squats, or does anything that bends or fully extends the leg.
Just what causes the pain? First you have to know a little bit about how the
knee is put together. The quadriceps tendon attaches the large, powerful
quadriceps (say: kwad-ruh-seps) muscle to the kneecap. Another tendon - the
patellar (say: puh-teh-lur) tendon - attaches this big thigh muscle to the
shin bone.
Your muscles and tendons work together when you move your legs. Someone who
plays sports uses their knees and legs a lot. All this activity means the
patellar tendon pulls at the attachment to the shin bone a lot. That's what
causes the pain of Osgood-Schlatter disease.
Although boys are more likely to develop the condition, many girls involved
in sports - like gymnastics or soccer - develop it, too. If your doctor
suspects Osgood-Schlatter disease, he or she may arrange for X-rays of your
knee just to make sure that there isn't another problem. Your doctor also
might send you to an orthopedist (say: or-tho-pee-dist), a doctor specially
trained to understand bones, joints, ligaments, tendons, and muscles.
If it's Osgood-Schlatter, no treatment is required except rest and probably
keeping ice on your knee. Your mom or dad may also give you pain-relieving
medicine, such as ibuprofen or acetaminophen. With rest and time, the pain
usually goes away. Children with Osgood-Schlatter don't have to give up
sports,but they may have to limit their activities for a few weeks or months.
Now for the really important question: Who in the world are Osgood and
Schlatter? Robert Bayley Osgood, a U.S. orthopedist, and Carl Schlatter, a
Swiss surgeon, were the two doctors who described this knee problem in 1903.
For their good work, the condition was named after them and a little knee
condition got a very big name!
FIVE WAYS TO AVOID SPORTS INJURIES Playing sports is a lot of fun. Getting hurt is not. Take these five steps
to prevent injuries so you can stay in the game:
1. Wear protective gear, such as helmets, protective pads, and other gear.
2. Warm up.
3. Know the rules of the game.
4. Watch out for others.
5. Don't play when you're injured.
WILL YOU BE A HEALTHIER GENERATION? It's your body, your life, your future - what are you doing about it?
The movement for a Healthier Generation begins with youth, it's all about
being active and having fun. Answer some questions while playing a game at
http://healthiergeneration.org/kids/index.html
STRESS MANAGEMENT [STRESS MANAGEMENT TIP]
For every one hour of work, take a five minute break and stretch, walk, or
meditate. With just a few minutes of relaxation (or doing something other
than work), you'll increase your physical activity as well as productivity
and feel better throughout the day.
BACKPACKS Backpacks: Do It Right
Children in school are packing extra pounds on their backs.
More homework and fewer lockers mean school-age children are increasingly
required to shoulder the burden of heavy textbooks, which may be more than
their growing frames can bear.
While backpacks are generally the best choice, the American Physical Therapy
Association (APTA) urges parents to guide their children on how to wear one
properly and offers tips at the following web site:
To read more go to;
http://www.acefitness.org/fitfacts/fitbits_display.aspx?itemid=188
NECK PAIN [Neck Pain]
The proverbial "pain in the neck" can be caused by stress or by a
number of
health problems, including some that may have serious consequences. Using
a chart on the following web page will give offer you suggestions if you
have been suffering from stiffness,soreness or cramps in the neck.
For more information go to http://familydoctor.org/x2557.xml
WHAT IS SECOND WIND ? Q: What is a ''second wind''?
A: No matter how fit you are, the first few minutes into vigorous exercise
you'll feel somewhat out of breath, and your muscles may ache. Your body
isn't able to transport oxygen to the active muscles quickly enough.
As a result, your muscles burn carbohydrates anaerobically, causing an
increase in lactic acid production.
Gradually, your body makes the transition to aerobic metabolism and begins
to burn nutrients (carbohydrates and fats) aerobically. This shift over to
aerobic metabolism coincides with your getting ''back in stride'' (a.k.a.
the ''second wind'').
The more you train and the more fit you become, the sooner you will get
your ''breath'' back and reach an aerobic steady state that you can maintain
for a relatively extended duration.
Source: Bryant, Cedric X. 101 Frequently Asked Questions about "Health &
Fitness" and "Nutrition & Weight Control". Sagamore Publishing,
1999.
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HEART DISEASE HEART DISEASE
GO RED FOR WOMEN is a nationwide movement celebrating the energy, passion
and power we have to band together and wipe out heart disease. Too few
people realize that heart disease is the No. 1 killer of women - and of men -
but the good news is that heart disease can largely be prevented. Spreading
the Go Red For Women message empowers women to love - and save - their
hearts through lifestyle choices and actions.
National Wear Red Day is Friday, February 3rd.
National Wear Red Day is a simple, powerful way to raise awareness of heart
disease and improve womens heart health. Its easy to participate. Everyone
(men too!) can support the fight against heart disease and stroke by wearing
red on Wear Red Day. Socks, shirt, neck tie, lipstick, hand bag or a red
dress pin are good options.
KNOW YOUR NUMBERS AND TAKE STEPS TO IMPROVE YOUR HEART HEALTH
*TOTAL CHOLESTEROL - Less than 200 mg/dL
*LDL (Bad) CHOLESTEROL - LDL cholesterol goals vary.
People who are at low risk for heart disease: less than 160mg/dL
People at intermediate risk for heart disease: less than 130 mg/dL
People at high risk for heart disease including those who have heart
disease or diabetes: less than 100 mg/dL
*HDL (Good) CHOLESTEROL - 50 mg/dL or higher
*TRIGLYCERIDES - less than 150 mg/dL
*BLOOD PRESSURE - less than 120/80 mmHg
*FASTING GLUCOSE - less than 100 mg/dL
*BODY MASS INDEX (BMI) - less than 25 Kg/m
*WAIST CIRCUMFERENCE - less than 35 inches
*EXERCISE - Minimum of 30 minutes most days, if not all days of the week
Healthy Eating Recipes/ The Top Ten Fun Fitness Summer Activities for Kids The American Council on Exercise and FoodFit have partnered together to
bring you over 2,000 healthy, delicious recipes developed by FoodFit
Executive Chef, Bonnie Moore, along with hundreds of recipes from FoodFit's
Chef's Network.
These recipes rely heavily on seasonal fruits and vegetables, whole grains
and protein with a lowered use of fats and sweets. I hope this extensive
database of recipes will help you make healthy eating an easy and enjoyable
part of your life.
http://www.acefitness.org/getfit/recipes_newsletter.aspx?rid=435
The Top Ten Fun Fitness Summer Activities for Kids
http://www.acefitness.org/fitfacts/fitbits_display.aspx?itemid=220
DID YOU KNOW? That it is just an important,if not more important, to drink water
frequently in the Fall and Winter months as it is in the Spring and Summer
months. The Fall and Winter air can be very dry and has the ability to
dehydrate us without the same awareness as in the Spring and Summer.
Begin each day with a LARGE glass or bottle of water and fill it up
throughout the day.
KEEP IN MIND Your thoughts become words
Your words become actions
Your actions become habits
Your habits become character
Your character becomes your destiny
EAT EGGS FOR BREAKFAST According to the American Heart Association, eggs are the best source of
energy-boosting protein. Theyre low in sugar, unlike many breakfast
cereals, and high in protein, so theyll satisfy your appetite and release
energy gradually throughout the day.
STAY HYDRATED Having insufficient water in your body causes a reduction in blood volume,
which means that less oxygen gets to your working muscles and youll get
tired more quickly. You should drink around two litres a day.
BULK UP YOUR DIET Research from Cardiff University found that low-fibre diets lead to fatigue
greater than with higher-fibre diets. Wholegrain foods such as brown rice,
rolled oats and wholemeal bread are also great for warding off energy spikes
and the slumps that follow them.
THE 4 WORST THINGS YOU CAN EAT THE 4 WORST THINGS YOU CAN EAT
They are:
1. Anything with hydrogenated (or partially hydrogenated) oils - these are
trans fats
2. High fructose corn syrup - goes right to the midsection. Pay attention to
foods that say fat free, a lot of these have this ingredient in them.
3. high levels of sugar - if sugar is one of the first five ingredients on
the label, dont eat it!
4. enriched unbleached white flour (refined flour) - the worst kind of flour
you can eat, it just builds fat. Eat whole wheat flour, it gives you the
fiber and energy you need. Above all, read your labels at the store... you
will be surprised just how many foods you thought were healthy really aren't!
STAY LOOSE Tight hamstrings, glutes and traps (legs, rear end and shoulders) will make
performing the simplest tasks, such as walking or lifting, more energy-
consuming according to chartered physiotherapist Tim Allardyce of the ALO
Clinic in London (www.aloclinic.com). At the office, make sure you get up
and stretch for at least a minute every hour, as sitting in the same
position all day tires muscles and saps energy. At school, stretch your
calves while sitting at your desk and aviod slouching for long periods of
time,sit upright when ever you think about it.
EATING FRUIT >
>
>
>
> This is informative!
>
>
>
> We all think eating fruit means just buying fruit, cutting it up and
>
> popping it into our mouths. It's not that easy. It's important to
>
> know how and when to eat fruit.
>
>
>
> What's the correct way to eat fruit?
>
>
>
> IT MEANS NOT EATING FRUIT AFTER A MEAL! FRUIT
>
> SHOULD BE EATEN ON AN EMPTY STOMACH.
>
>
>
> Eating fruit like that plays a major role in detoxifying your system,
>
> supplying you with a great deal of energy for weight loss and other
>
> life activities.
>
>
>
> FRUIT IS THE MOST IMPORTANT FOOD.
> Let's say you eat two slices of bread, then a slice of
>
> fruit. The slice of fruit is ready to go straight through the stomach
>
> into the intestines, but it's prevented from doing so.
>
>
>
> In the meantime, the whole meal rots and ferments, and turns to acid.
>
> The minute the fruit comes into contact with the food in the stomach,
>
> and digestive juices, the entire mass of food begins to spoil.
>
>
>
>
>
> Eat your fruit on an empty stomach, or before your
>
> meal! You've heard people complain: Every time I eat watermelon I
>
> burp, when I eat durian my stomach bloats, when I eat a banana I feel
>
> like running to the toilet, etc. This will not happen if you eat the
>
> fruit on an empty stomach. Fruit mixes with the putrefying other food
>
> and produces gas. Hence, you bloat!
>
>
>
>
> There's no such thing as some fruits, like orange and lemon are
>
> acidic, because all fruit becomes alkaline in our body, according to
>
> Dr. Herbert Shelton who did research on this matter. If you have
>
> mastered the correct way of eating fruit, you have the Secret of
>
> Beauty, Longevity, Health, Energy, Happiness and normal weight.
>
>
> When you need to drink fruit juice drink only fresh fruit
>
> juice, NOT the concentrated juice from the cans. Don't drink juice
>
> that has been heated. Don't eat cooked fruit; you don't get the
>
> nutrients at all. You get only the taste. Cooking destroys all of the
>
> vitamins.
>
>
>
> Eating a whole fruit is better than drinking the juice. If you should
>
> drink the juice, drink it mouthful by mouthful slowly, because you
>
> must let it mix with your saliva before swallowing it. You can go on
>
> a 3-day fruit-fast to cleanse your body. Eat fruit and drink fruit
>
> juice for just 3 days, and you will be surprised when your friends
>
> say how radiant you look!
>
>
>
> KIWI: Tiny but mighty, and a good
>
> source of potassium, magnesium, vitamin E and fibre. Its vitamin C
>
> content is twice that of an orange!
>
>
>
> AN APPLE a day keeps the doctor away?
>
> Although an apple has a low vitamin C content, it has antioxidants
>
> and flavonoids which enhances the activity of vitamin C, thereby
>
> helping to lower the risk of colon cancer, heart attack and stroke.
>
>
>
> STRAWBERRY: Protective Fruit.
>
> Strawberries have the highest total antioxidant power among major
>
> fruits and protect the body from cancer-causing, blood
>
> vessel-clogging free radicals.
>
>
>
> EATING 2 - 4 ORANGES a day may help keep colds
>
> away, lower cholesterol, prevent and dissolve kidney stones, and
>
> reduce the risk of colon cancer.
>
>
>
> WATERMELON: Coolest thirst quencher.
>
> Composed of 92% water, it is also packed with a giant dose of
>
> glutathione, which helps boost our immune system. Also a key source of
>
> lycopene, the cancer-fighting oxidant. Also found in watermelon:
>
> Vitamin C and Potassium.
>
>
>
> GUAVA & PAPAYA: Top awards for vitamin C.
>
> They are the clear winners for their high vitamin C content. Guava is
>
> also rich in fiber, which helps prevent constipation. Papaya is rich
>
> in carotene, good for your eyes.
>
>
>
> Drinking Cold water after a meal = Cancer!
>
>
>
> Can you believe this? For those who like to drink cold
>
> water, this applies to you. It's nice to have a cold drink after a
>
> meal, however, the cold water will solidify the oily stuff that
>
> you've just consumed, which slows digestion. Once this 'sludge'
>
> reacts with the acid, it will break down and be absorbed by the
>
> intestine faster than the solid food. It will line the intestine.
>
> Very soon, this will turn into fats and lead to cancer. It is best to
>
> drink hot soup or warm water after a meal.
>
>
>
> A serious note about heart attacks.
> HEART ATTACK PROCEDURE
>
>
>
> Women should know that not every heart attack symptom
>
> is going to be the left arm hurting. Be aware of intense pain in the
>
> jaw. You may never have the first chest pain during the course of a
>
> heart attack. Nausea and intense sweating are also common symptoms.
>
> Sixty percent of people who have a heart attack while they're asleep
>
> do not wake up. Pain in the jaw can wake you from a sound sleep. Be
>
> careful, and be aware. The more we know, the better our chance to
>
> survive.
>
>
>
> A cardiologist said if everyone who gets this mail sends it to 10
>
> people, you can be sure that we'll save at least one life.
> It can even be your life!
>
>
>
Fruit - how and when to eat it THIS IS INFORMATIVE!
We all think eating fruit means just buying fruit, cutting it up and eating it
It is important to know how and when to eat fruit.
What's the correct way to eat fruit?
NOT AFTER A MEAL! Fruit should be eaten on an empty staomach
Eating fruit on an empty stomach plays a major role in detoxifying our system
It supplies us with a great deal of energy for weight loss and other
life activities.
FRUIT IS THE MOST IMPORTANT FOOD.
If you eat two slices of bread, then a slice of fruit the fruit is ready to go
straight through your stomach and to your intestines. The bread prevents this
from happening.
After a meal what we eat ferments and rots as it turns to acid. The minute
the fruit comes in contact with the food it mixes with the digestive juices
and begins to spoil and ferment with everything else.
EAT YOUR FRUIT ON AND EMPTY STOMACH OR BEFORE A MEAL.
Some of you may have experienced eating watermelon and feeling like you have
to burp or if you eat a banana you feel like you may have to go to the
bathroom,etc. This will not happen if you eat fruit on an empty stomach.Fruit
eaten after food mixes with the food and juices in the stomach which produces
gas, Hence, you bloat!
According to Dr. Herbert Shelton there is no such thing as some fruits, like
orange and lemon being acidic.His research on this matter showed that all
fruit becomes alkaline in our body.
Mastering the correct way of eating fruit may be the secret of beauty,
longevity, health, energy, happiness and normal weight.
Fruit that is cooked does give you the taste however, it takes out the
nutrients and all of the vitamins, Fruit juice that is fresh has the most
benefit. Avoid concentrated juice from the can and do not drink juice that has
been heated.Eating a whole fruit is better than drinking the juice.
If you should drink juice, drink it mouthful by mouthful slowly, because you
must let it mix with your saliva before swallowing it. A 3 day fruit-fast can
cleanse your body. Eat and drink fruit only for 3 days. You will be surprised
how many people comment on how radiant you look.
Here are some fruits and their benefits
KIWI: Tiny but mighty,a good source of potassium,magnesium,vitamin E,
fiber and vitamin C(twice the amount of an orange!)
APPLE: Does and apple a day keep the doctor away?
Apple is low in vitamin C however it has antioxidants and
flavonoids which enhance the activity of vitamin C, thereby helping
to lower the risk of colon cancer, heart attack and stroke.
STRAWBERRY: A protective fruit
Strawberries have the highest total antioxidant power among major
fruits and protect the body from cancer-causing, blood vessel-
clogging free radicals.
ORANGE: Eating 2 to 4 oranges a day may help keep colds away, lower
cholesterol, prevent and dissolve kidney stones and reduce the risk
of colon cancer.
WATERMELON: A very good thirst quencher. 92% water and packed with a giant
dose of glutathione, which helps boost our immune system. Also
key source of lycopene, the cancer-fighting oxidant. Also found
in watermelon is Vitamin C and Potassium.
GUAVA AND PAPAYA: Loaded with Vitamin C. These beat all the other fruits
for vitamin C content. Guava is rich in fiber which helps to prevent
constipation. Papaya is rich in carotene, good for the eyes.
DRINKING COLD WATER AFTER A MEAL COULD LEAD TO CANCER
Cold water after a meal solidifies oily content that may have just been
consumed which slows digestion. When this combines with the acid in your
stomach it will break down and be absorbed by the intestine faster than
the solid food. This will line the intestine turn into fats and could lead
to Cancer. It is best to drink hot soup or warm water after a meal.
ARE YOU HAVING TROUBLE REMEMBERING THINGS OR HAVING TROUBLE CONCENTRATING?
There are 9 things that may be effecting your concentration
1. Your Vitamin numbers may be low
2. Your Hormone numbers may be low or have changed
3. You have recently changed medications
4. You are quitting smoking
5. Your diet has taken a turn in the wrong direction
6. You think busy means fit
7. You anxiety level has increased
8. Your food consumption has increased
9. Your personality type is playing a role
To read more details go to
http://shine.yahoo.com/healthy-living/
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