Essential Health Tips

"He who has health has hope, and he who has hope has everything." -Arabian Proverb
1. Move MoreMake it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!
2. Cut FatAvoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one! More...
3. Reduce Stress Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e., Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.
4. Protect Yourself from Pollution If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.
5. Floss Your TeethRecent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.
6. Keep a Positive Mental Outlook There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing. .
7. Choose Your Parents Well The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.
What are Carbohydrates?
If you're confused about carbohydrates, you're not alone. Carbs are one of the six nutrients used by the body for energy and 1 gram=4 calories. Carbs are important because they: · Are the main main source of fuel for the body · Are quickly and easily used by the body for energy · Can be stored in the muscles for exercise · Provide lots of vitamins, minerals and fiber · Help your body function properly without fatigue The trick is to choose the right kinds of carbs and, of course, eat a reasonable amount of them. Too many carbs (or too much of anything, really) can be stored as fat.Simple CarbsSimple carbs such as candy, sodas and juice are quickly digested and can be used immediately for energy. However, they also spike blood glucose levels, which inevitably leads to a crash when your blood sugar drops. Simple carbs (such as honey) can be an ideal choice just before an intense cardio workout like sprints, but they're not a great choice for snacks or meals since they can leave you hungry and tired.Complex CarbsComplex carbs take longer to digest and come from things like whole grain products, vegetables, and fruits. They are slowly released into the body, unlike simple carbs, so you don't get that sugar rush followed by the painful sugar crash.Regardless of the type of carbs you eat, all are treated the same way in your body--they are all broken down into sugars during digestion. But, complex carbs are almost always the best choice because they are naturally low in fat, high in fiber and provide tons of vitamins and minerals.The Thinking Behind Low-CarbEvery low-carb diet is different and requires varying amounts of carbs, protein and fat. However, the common theme is this: eating high-carb causes an overproduction of insulin, which leads to overeating, obesity and insulin resistance.Here's how carbs work: 1. High-carb foods cause a rapid rise in blood sugar 2. This blood sugar causes the body to produce insulin which carries nutrients to cells 3. Our cells use this sugar for energy 4. If there's too much sugar, it is stored as fat Proponents of low-carb diets believe that when you eat too many carbs, insulin becomes less effective at carrying sugar to the cells which results in more sugar being stored as fat.Scientists aren't sure if this is true and some researchers believe that this insulin insensitivity is only true for people who eat too many calories in the first place. So, who's right? We don't know. There's no proof that a high-carb diet causes overweight and there's an ongoing debate on the value and science behind low-carb diets.So what is 'low-carb'?· The National Academy of Sciences recommends no less than 120 grams of carbs per day · The recommended daily allowance (RDA) is 300 grams of carbs per 2000 calories (about 60% of total calories) · Atkins initially recommends 20 grams per day (less than 5%) · Protein Power recommends about 12-15% of calories should be carbs · The Zone advises keeping carbs at 40% of total calories

Visualization in Sport
Swiss Triathlete Brigitte McMahon stated that she had visualized the final sprint to the finish in her mind many times before ever coming to the Olympic Games in Australia. She claims that this technique gave her the advantage because she was prepared for it - had, in fact, planned the outcome already - in her mind. Can this technique help your athletic performance? Visualization is also referred to as guided imagery, or the process of creating a scene in the athlete's mind of what she wants to happen. An athlete will create images, like pictures or movies, that recreate her best performances, or she will envision a desired outcome. While imagining these scenarios, the athlete actually imagines every detail and the way it feels to perform just the way she wants. These images can be visual (images and pictures), kinesthetic (how the body may feel), or auditory (McMahon reported imagining the roar of the crowd). Using the mind, an athlete can call up these images over and over, enhancing her skill through repetition or rehearsal, similar to physical practice. With mental rehearsal, minds and bodies become trained to actually perform the skill imagined. Both physical and psychological reactions in certain situations can be improved with such visualization. Such repeated imagery can build both experience and confidence in an athlete's ability to perform certain skills under pressure, and in a variety of possible situations. The most effective visualization techniques result in a very vivid sport experience in which the athlete has complete control over a successful performance. Guided imagery and visualization can maximize the efficiency and effectiveness of an athlete's training. In a world where sports performance and success is measured in one hundredths of a second, most athletes will use every possible training technique at hand. Many to gain that very slim margin use visualization.
Keep Safe by Keeping Your Cool This Summer
Summer is in full swing, and with it comes the risk of heat-related illness. You may be the first to realize that someone is in trouble. Here's how to prevent and treat heat emergencies. Heat CrampsHeat cramps are muscle pains or spasms -- usually in the abdomen, arms, or legs -- that can occur with strenuous activity. If the patient has heart problems or is on a low-sodium diet, get medical attention for heat cramps. If the patient is otherwise healthy, have him: · Rest quietly in a cool place. · Drink clear juice or a sports beverage. · Keep quiet for a few hours after the cramps subside, to prevent progression to heat exhaustion or heat stroke. · Seek medical attention if cramps do not subside in an hour. Heat ExhaustionHeat cramps can be a sign of heat exhaustion, a milder form of heat illness. Those most prone to heat illness include the elderly, people laboring in high temperatures, those with hypertension (high blood pressure) and people with inadequate fluid replacement. Symptoms include heavy sweating, paleness, muscle cramps, fatigue, weakness, dizziness, headache, nausea/vomiting, fainting, cool and moist skin, fast and weak pulse, and fast and shallow breathing. Seek medical attention if the symptoms are severe, or if the person has heart problems or hypertension. Otherwise have the person: ·Rest quietly in a cool place. · Drink cool, nonalcoholic, decaffeinated beverages. · Shower or bathe to reduce body temperature. · Seek medical attention if symptoms do not subside in one hour. Heat StrokeLeft untreated, heat exhaustion can progress to heat stroke, the most serious form of heat illness. Heat stroke is a serious medical condition that can cause death; the sweating mechanism fails and the body's temperature rises critically. Symptoms include a body temperature above 103 degrees orally, red, hot, and dry skin without sweating, a rapid, strong pulse, throbbing headache, dizziness, nausea, confusion, unconsciousness and muscle twitching. Call for immediate medical assistance, and: · Get victim into the shade. · Cool victim by whatever means possible - place in a tub of cool water, place in a shower, spray with a garden hose - continuing until body temperature is reduced to 101-102 degrees. · Encourage cool, nonalcoholic, decaffeinated beverages if conscious. · If unconscious, place in the recovery position, as vomiting may occur. General Tips for Extreme Heat· Increase fluid intake, regardless of activity level. · In periods of extreme heat, spending even a short time in air-conditioning can help the body deal with heat stress. · Limit outdoor activity to mornings and evenings. · Check frequently on infants, the elderly, the mentally ill and the physically ill, especially those with heart disease or hypertension.