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{BIG ANNOUNCEMENT} “Finish This …” a brand new link-up!!!!!

This looks like a fun idea! Join us if you dare!

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FinishThis--SMALLI am VERY EXCITED to invite you to FINISH THIS… a weekly link-up hosted by me, Lisa (The Coastal Chicster), Jen (The Arizona Russums), and Becky (The Java Mama). This link-up will be posted EVERY WEDNESDAY with the first post next Wednesday, January 8. Your hosts span the entire country — Virginia, Arizona, and Texas — and have amazing readers like YOU supporting our crazy ideas. If you don’t know one of us, please visit our blog and introduce yourself!

DETAILS & INSTRUCTIONS

1. Sentence prompts will be provided every week (prompts for Week One are located at the bottom of this post). Bloggers: simply answer the prompts, publish on your blog, and add the URL to the link-up.
2. Finish This… occurs EVERY WEDNESDAY beginning January 8, 2014.
3. Please include the green button in your post.
4. Tweet about your post and…

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Don’t Give up on Summer!

Happy Post Labor Day!  According to the calendar, it’s not quite fall yet, but it isn’t really summer anymore either, especially here in northern New England.  Fall is in the air —  people are back from vacations and digging in at work,, the school buses are rolling down the roads, the white pants and shoes are washed and put away, and I can find parking in my town again!

But really, not much has changed from last week, before Labor Day.

The last few days have been hot and humid.  On Saturday, I went for a run and it was the hottest run of the summer!  I was quite surprised.  As a matter of fact, in an effort not to break out in a cold sweat (something that I am prone to do when it is very hot), I walked the last mile home.  Even though I stayed outside for a while afterwards, and delayed my shower, after I did shower I continued to sweat for another hour — ick!  And then today I went to yoga class and it was as hot and sticky as any class in July.

I’m thinking that summer might be planning on lingering for a while longer, and I am glad, because according to the Old Farmer’s Almanac, it is going to be a cold, cold winter!

The Protein Myth

I’ve written a little on protein, how we only need 0.8 gm of protein per kilogram of body weight (weight in lbs. divided by 2.2 x 0.8), and that there are excellent non meat sources of protein.

But still, the most common response I get when I say I don’t eat meat is, “How do you get your protein”.  I have finally found a terrific response:

Did you know that the strongest animal in the world is vegetarian?

elephant

 

Enough said!

photo from http://sharathpandukal.blogspot.com/

Muscle Endurance, One Component of Fitness

A little while ago, in a post about the phenomenon of “Skinny Fat”, I started writing about the Five Components of Fitness which are (in no particular order):

  1. Muscle Endurance (how long a muscle can work without fatigue)
  2. Muscle Strength (i.e.: how much force a muscle can exert a single time)
  3. Cardio Vascular Endurance (the ability of the heart and lungs to work together to provide the body with oxygen)
  4. Body Composition (percent of body fat vs. lean muscle tissue)
  5. Flexibility (ability for the joints to achieve full range of motion)

For our bodies to be physically fit, we must be fit in all of these areas which is why it is so important to cross train.  I know that when I concentrate too much on running, while my cardiovascular system improves, my muscle strength and my flexibility suffer.  Therefore I try to add in some weight training and yoga to the mix.

But I want to go a little deeper into exactly how we can train to improve these different areas of fitness. In this post I am going to talk about training for Muscle Endurance.

While training for strength and training for endurance can both be accomplished at the gym with the same equipment, they are actually quite different.  When just starting out, it is advisable to start with a program for Muscle Endurance, and to work each of the 8 major muscle groups.

Before starting any exercise program check with your doctor to ensure that are healthy and that you don’t have any health issues or concerns that should make you avoid certain types of exercise.

Training for muscle endurance involves low intensity and high volume workouts.  In other words, you should lift weights at about 50%-75% of your max, doing 15-20 repetitions per set, for 3-6 sets.  So for an average person v grip pushdownstarting out try these weights for your major muscle groups.  Adjust as needed.  All machines are not equal.  There are other factors besides the weights such as the weight of the machine itself and the ease of its movement that effect the weight you are lifting.  If you can easily do 20 reps, increase the weight 5 pounds, if you can’t make 15, decrease the weight:

Muscle Group Exercise Men Women
Chest (Pecs) Chest Press Machine 30-60 lbs 10-30
Upper Back (Lats) Lat Pulldown 60-80 40-50
Shoulders (Delts) Overhead Press Machine 40-50 10-30
Biceps Bicep Curl (w/dumbbells) 10-15 8-10
Triceps V Grip Pushdown 25-40 15-25
Quads and Hamstrings Leg Press Machine 50-90 20-50
Lower Back Back Extension Machine 45-95 25-45

legpressIt is a good idea to keep a notebook and record your weights, reps and sets.  The goal is to slowly increase the weight and the number of sets — start with 3 and work up to a maximum of 6.  If you can do 5 or 6, it is time to increase the weight!

Prior to starting a Muscle Endurance training program, it is a good idea to do a test to see where you are starting, and then do a test at the end of 6 weeks to see your progress.

The generally accepted test for muscle endurance is the push up test  To to this push-up-exercise test, do as many good form push-ups as you can.

Either full push-ups on your hands and toes, or modified push-ups on your knees, either way, watch your form!modified push up

The above post is intended to give an explanation of muscle endurance and a sample of a muscle endurance program.  It is not a personal recommendation.  It is advisable to consult a physician prior to starting any exercise program and to work with a trainer for a program designed specifically for your needs.  If you have any general questions, feel free to ask in the comments section and I will try to give you some general information.

Running Surfaces and Running Shoes

The following guest post was written by a fellow blogger, Gary Hamilton. Gary discusses the different running surfaces we face and the pros and cons of each.   (Believe me, there is a big difference!  As I run with a bit of Achilles tendonitis, I can feel the difference between packed dirt, asphalt, cement and pavers.  You can read all about it by clicking here.)

Gary also writes about the different types of running shoes that are out there, and which are the best for each type of running surface, so with out further ado, let’s look at:

Pros and Cons of Running Surfaces and Running Shoes

As more people seek to improve their health and fitness levels, many decide to make their path to wellness one on which they run to achieve their goals. Running may not be suitable for everyone, but for those whose health permits, there are important aspects to keep in mind for a safe and optimal run.

Different Types of Running Surfaces

Just as there are many different types of runners, along with styles of and reasons for running, so there are different types of surfaces to run on: grass, roads, sand, snow, track, trails, and treadmill. Journalist and former triathlete Kelly O’Mara reported advice from various professionals working in the fields of fitness, exercise physiology, and muscle and exercise research, who emphasized that runners should vary their running surfaces, but also be aware of the following conditions when considering those surfaces:

Compliance vs. Stiffness. Surfaces with compliance, such as tracks composed of synthetic materials, “give” a bit with each step and provide less trauma on the joints than stiffer surfaces, such as asphalt or concrete.

Damping properties. Surfaces, such as sand, thick grass, or dirt, have damping properties, which means they dissipate energy, and place more strain on the knee and calf.

Traction. Important for any surface, but runners can quickly lose traction on wet grass, loose gravel, packed snow, and ice.

Unevenness. Trails typically provide uneven surfaces, which can often cause runners to trip and twist or sprain ankles, and sustain other injuries upon falling.

As Marc Bloom and Steve Smythe reported for Runner’s World, each running surface has its benefits or drawbacks, pros and cons, to consider; these are listed alphabetically for convenience, not in order of importance or preference.

Grass: The close-cropped grass of golf courses, football fields, parks, and even sheep pastures offers a natural running surface.

  • Pros: Less strain and less impact, but more of a work-out on the muscles.
  • Cons: Potential for uneven and/or wet surfaces, tripping, and injuries.

Roads: Most roads are composed of either asphalt or concrete, while some are packed dirt. Each type has its own pros and cons.

Asphalt: Typically a blend of crushed rock, gravel, and tar, asphalt is slightly softer than concrete.

    • Pros: Predictable even surface, ease of measuring distances, and facilitation of maintaining an even pace.
    • Cons: Causes more strain on the body, potential for tripping or falling due to rises or arches, and potholes, and must avoid traffic and pedestrians.

Concrete: Typically composed of cement and crushed rock, concrete is the hardest surface.

    • Pros: Flatness and accessibility.
    • Cons: Hard surface is more apt to cause injuries and impact strain, and must avoid vehicles and pedestrians.

Dirt: Packed dirt of roads, tracks, or trails is easily accessible.

  • Pros: Accessibility and soft- to medium-packed dirt reduces strain or impact injuries.
  • Cons: Can become uneven and muddy, increasing the chances for injuries.

Sand: Most often associated with running on beaches, sand as running shoes 2a running surface provides quite a workout.

  • Pros: One of the few times it’s OK to run barefoot; provides resistance and strength training in varying degrees, depending on the type of sand the runner chooses to run on: the soft, squishy sand further up on the beach or in the dunes, or the harder, packed sand near the water’s edge.
  • Cons: Potential for blisters if running barefoot; soft sand may cause Achilles tendon or ankle injuries, while packed sand at the water’s edge is uneven and causes stress on the body at different points.

Snow: Those who live in cold regions that receive snow over the winter often still enjoy running outside on moderate temperature days when frostbite or other cold weather risks are not as severe.

  • Pros: Forces a slower, recovery pace of running.
  • Cons: The ever-present danger of ice that may be hiding under the snow, or the packed snow itself can be very slippery.

Track: Some older tracks are composed of cinders, while newer ones have synthetic materials.

Cinder tracks:

    • Pros: Even, measured surface.
    • Cons: Not weather-proof, as cinders react to the elements in different ways, and loose cinders can cause slipping and falling.

Synthetic tracks:

    • Pros: Compliance or “give” on impact, and easily timed, measured surface.
    • Con: Long runs become tedious and long curves on tracks provoke more strain on joints.

Trails: Even trails are different; some are packed dirt, while others wind through woodlands.

running shoes post1

Packed dirt: 

    • Pros: Soft to medium-packed dirt reduces strain or impact injuries.
    • Cons: Packed dirt can become uneven and muddy, increasing the chances for injuries.

Woodlands: 

    • Pros: Soft peat is easy on joints, usually level, and scenic.
    • Cons: Tree roots can cause tripping and injuries; peat and moss can become slippery.

Treadmill: A treadmill is the best option when weather doesn’t permit outdoor runs, or for those who live in areas without suitable outdoor running surface options.

  • Additional pros: Even surface, no obstacles, easy on the legs, and run at desired pace.
  • Cons: Tedious, causes profuse sweating, getting off pace may cause slipping or falling off the treadmill, and added expense of gym membership or purchasing one for home use.

Different Types of Running Shoes

It’s not advisable to do a lot of prolonged running on bare feet. To avoid injury, it’s best to wear good, high quality running shoes. There are different types of shoes, suitable for different running surfaces and for different types of runners.

MacKenzie Lobby reported for The Active Times on the 25 best running shoes for 2013 in the categories of “barefoot/minimalist, lightweight, neutral, stability and motion control shoes for road and the trail.” Shoe categories, types of runners and surfaces, and features depending on brand are included as follows:

Barefoot/minimalist: For those who enjoy natural surfaces. Features: injection-blown rubber platform; low-to-ground with zero drop from heel to toe; lightweight and flexible; reflective for nighttime running; enough cushion to prevent abrasions.

Lightweight: For those who enjoy roads and technical trails, and prefer something between barefoot and traditional shoe. Features: zero-drop platform; rocker-shape outsole for easy toe-off; lightweight and durable; cushioning; asymmetrical uppers; breathable; fast-drying.

Neutral: For those who enjoy aggressive trails in any weather. Features: foam midsole; aggressive outer sole; zero-drop with wider toe box; multi-directional treads; expansion pods for contraction and expansion.

Stability: For those who enjoy long-distance trail or road running. Features: 8mm drop; well-cushioned; dual density outer sole; triple density insole for arch support; water-proof upper membrane; gel-cushioning system.

Motion control: For those who enjoy road, track, or trail running, but have foot or leg issues and need more support. Features: dual-density foam; 12mm drop; supportive but flexible; crash pad underfoot.

Running Enthusiasts Unite

Some runners enjoy the solitary run, but others enjoy running with one or more individuals. Some running is intended purely for the health and fitness of the individual runner, while other organized running events–such as marathons–are intended to challenge groups of runners to compete with others for prizes, to raise money for charities or causes, or for the prestige of being able to say, “I completed the ______ Marathon.” One thing is certain, running enthusiasts are passionate about their choice of fitness activity and often run in spite of odds or weather conditions with a commitment that rivals the purported U.S. Postal Service creed!

Gary Hamilton is president and founder of InteliChart, a health IT company that aims to connect healthcare organizations, providers, patients, and their communities through integrated solutions like Intelichart’s healthcare integration engine.

“Plastics” (To Quote Mr. Maguire in The Graduate)

We’ve come a long way since the early 60’s in many regards, including the abundance of plastic in our lives.  Think about it.  We use plastic constantly …  The morning newspaper is delivered in plastic.  Our cereal box is lined in plastic. The bread we use to make our toast is in plastic.  Often our juice comes in plastic containers, not to mention our milk.  The water/sports drink we grab as we head out the door is in plastic.  Our toothbrush is plastic.  The facial cleaners and shower gel are in plastic containers.  Our vitamin bottles are plastic.  The container we pack our lunch in, or wrap our sandwich in is plastic.  If we go out to lunch and take home some food, it is stored in a plastic container, and that’s just a sample of our exposure in the morning!  The list is endless. The bad news is that all this plastic presents serious biological risks. According to Mercola.com, while we should all be cutting down on our reliance on plastics (with the goal of eliminating them), there are some that are worse than others, and there are ways to identify them. The number printed on the bottom of most plastic containers defines the type of plastic being used, and some are worse than others.  Dr Mercola recommends totally avoiding plastics labeled #7, #3 or #6, and states that those labeled  #1, #2, #4 and #5 are somewhat safer options. I’ve pulled some excerpts from the article here for your information    For the complete article click on this link

#3 is Polyvinyl Chloride (PVC)

“PVC plastic can be rigid or flexible, and is commonly found in bags for bedding, shrink wrap, deli and meat wrap, plastic toys, table cloths and blister packs used to store medications.

PVC contains toxic chemicals including DEHP, a type of phthalate used as a plastics softener. Phthalates are one of the groups of “gender-bending” chemicals causing males of many species to become more female. These chemicals have disrupted the endocrine systems of wildlife, causing testicular cancer, genital deformations, low sperm counts and infertility in a number of species, including polar bears, deer, whales and otters, just to name a few.

Scientists believe phthalates are responsible for a similar pattern of adverse effects in humans as well. If your home contains soft, flexible plastic flooring, such as vinyl or those padded play-mat floors for kids (often used in day cares and kindergartens, too), there’s a good chance it is also made from toxic PVC. PVC flooring has been linked to chronic diseases including allergies, asthma and autism.”

#6 is Polystyrene (PS) also known as Styrofoam

“Polystyrene, also known as Styrofoam, is used to make cups, plates, bowls, take-out containers, meat trays and more. Polystyrene is known to leach styrene, which can damage your nervous system and is linked to cancer, into your food. Temperature has been found to play a role in how much styrene leaches from polystyrene containers, which means using them for hot foods and beverages (such as hot coffee in a polystyrene cup) may be worst of all.”

#7  Other — This designation describes plastics made from other plastics not identified by a defined category or made from a combination of plastics, most likely BPA or BPS

“BPA and BPS are endocrine disrupters, mimicking or interfering with the body’s hormones affecting, mood, growth and development, tissue function, metabolism, as well as sexual function and reproductive processes.

Some of the greatest concern surrounds early-life, in utero exposure to bisphenol compounds, which can lead to chromosomal errors in your developing fetus, causing spontaneous miscarriages and genetic damage. But evidence is also very strong showing these chemicals are influencing adults and children, too, and leading to decreased sperm quality, early puberty, stimulation of mammary gland development, disrupted reproductive cycles and ovarian dysfunction, cancer and heart disease, among numerous other health problems.

For instance, research has found that “higher BPA exposure is associated with general and central obesity in the general adult population of the United States,” while another study found that BPA is associated not only with generalized and abdominal obesity, but also with insulin resistance, which is an underlying factor in many chronic diseases.” 

I’d love to hear your ideas for cutting out these plastics!

 

Enjoy Yourself and yet be Healthy!

I find that I go out to eat quite often.  Unfortunately, going out to eat and eating healthy don’t always agree.  Additionally, while most restaurants offer vegetarian options, very few offer a vegan choice.  But, it is possible to eat healthy and even vegan when going out to dinner (and enjoy a glass of wine too!)

 The following is a guest post written by a fellow blogger, Rebecca Woods who writes for Punch Tavern in the UK 

 How to enjoy yourself and be healthy

In an age where obesity is higher than ever, the pressure to live healthily is on. Magazines, newspaper and TV shows are constantly hounding us to eat better, exercise more and drink less; what fun does that leave us? If you want to be healthy but still enjoy yourself, it is possible:

Choose the right meals

Going out for restaurant meals can be a real highlight of the week, so don’t deprive yourself the joy of socializing over great pub grub. When you decide to take a healthier approach to living it just means you need to pay that little extra attention to the menu; choose a veggie burger or fresh salad over the burger or pie and chips. Make sure you opt for a meal served with plenty of vegetables or add some as extra. You don’t need to skimp on desert either, make indulgent desserts an occasional treat rather than an everyday necessity, or better yet, opt for fruit!

Choosing the right meals also applies whilst at home; stick to a regular meal plan where you are getting 4-5 smaller meals a day, this will stop you craving unhealthy snacks to quell hunger pangs. Part of eating healthily involves enjoying food so that you’ll have a balanced diet with varied nutrition.

Be adventurous with your exercise

Many people groan in despair at the idea of exercise, and yet if you were to do just a 5 minute burst of aerobics you’d feel the instant benefit of that endorphin rush! Exercise doesn’t have to be boring. There are new and exciting ways to keep fit whilst having a laugh. Zumba, a mix of dance and aerobics, is performed to the energizing sounds of samba, salsa, mambo, hip-hop and merengue. Whilst martial arts can be brilliant fun for those who rather swap dance steps for killer moves!

If you’d rather exercise with friends than as part of a gym class, get outdoors and explore nature. Brisk walking is good exercise alone and can be a nice way to see your local sights.

Stop binging, drink Sparingly

Just because you want to live healthily it doesn’t mean you need to give up the booze. A glass of red wine every day is actually said to improve your health. However drink binging is behaviour that could seriously damage your physical and mental well-being. Switch those heavy Saturday nights for one beer or cocktail every couple of evenings. If you like to drink, work alcohol into your everyday life in a natural and healthy way. Enjoy a glass with meals instead of as part of a weekly pub crawl and you’ll soon forget what ‘the morning after’ feels like.

Drinking water regularly is another way to simply enhance your health. Many of us don’t get enough fluid each day to keep us hydrated and this can have an impact on our appetite, mood and energy levels. By drinking around 6-8 glasses of water each day you should feel a dramatic change in how you feel on a day-to-day basis!

 

Looking to make your own mark in the pub/restaurant industry? This article is brought to you from Punch Taverns a pub company who works around you and offers leasing for pubs.