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- 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
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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
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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!
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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.
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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!
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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!
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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.
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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
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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.
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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
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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
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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. It’s 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/m²
*WAIST CIRCUMFERENCE - less than 35 inches
*EXERCISE - Minimum of 30 minutes most days, if not all days of the week
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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
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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.
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KEEP IN MIND
Your thoughts become words
Your words become actions
Your actions become habits
Your habits become character
Your character becomes your destiny
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EAT EGGS FOR BREAKFAST
According to the American Heart Association, eggs are the best source of
energy-boosting protein. They’re low in sugar, unlike many breakfast
cereals, and high in protein, so they’ll satisfy your appetite and release
energy gradually throughout the day.
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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 you’ll get
tired more quickly. You should drink around two litres a day.
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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.
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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!
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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.
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