How Much Physical Activity is Needed?

May 16th, 2013 by

How Much Physical Activity is Needed?
Article by choosemyplate.org, Recommended by Taylor Biblo, Wellness Outreach Team

Physical activity is generally safe for everyone.The health benefits you gain from being active are far greater than the chances of getting hurt. Here are some things you can do to stay safe while you are active:

~ If you haven’t been active in a while, start slowly and build up.
~ Learn about the types and amounts of activity that are right for you.
~ Choose activities that are appropriate for your fitness level.
~ Build up the time you spend before switching to activities that take more effort.
~ Use the right safety gear and sports equipment.
~ Choose a safe place to do your activity.
~ See a health care provider if you have a health problem.

Physical activity is important for everyone, but how much you need depends on your age.

ADULTS

(18 to 64 years)
Read Entire Article

Mushroom-Stuffed Chicken

May 15th, 2013 by

Mushroom-Stuffed Chicken
Article by myrecipes.com, Recommended by Taylor Biblo, Wellness Outreach Team

Looking for a new dinner idea? Look no further! This chicken recipe is delicious and easy to prepare.

Serve with 3 cups cooked egg noodles tossed with 2 tablespoons butter and green onions.

Yield: 4 servings (serving size: 1 stuffed breast half)
Read Entire Article

Sneaker Stars: The Best Sneakers for Every Workout

May 14th, 2013 by

Sneaker Stars: The Best Sneakers for Every Workout
Article by fitnessmagazine.com, Recommended by Taylor Biblo, Wellness Outreach Team

Your Guide to Going Minimal

For many runners today, less is definitely more — at least when it comes to the cushioning in their shoes. Millions have embraced the idea of minimal shoes, which weigh less and encourage a midfoot or forefoot strike rather than a heel-heavy landing. Shoe designers have taken note, engineering a new generation of footwear that lowers the height, or drop, between the heel and forefoot to naturally encourage this running style.
But beware: The closer your foot is to the ground, the more careful you need to be about form. Land primarily on your mid- or forefoot, with feet under hips and body leaning forward slightly. Increase your mileage slowly to avoid injury, and don’t be surprised if your feet ache a bit at first; it takes a while to build up strength in their muscles.

For a Barefoot Feeling

The lace-free “slipperlike” design of the 4-ounce Adidas AdiPure Adapt is “extremely comfortable,” even without socks, and the shoe “fits like a glove.” The firm rubber outsole “won’t slip” as you stride, so you get a barefoot feel with protection from the road.

Minimalist Sneakers for Midfoot Strikers

The “slim, lightweight” (6.7 ounces) Saucony Kinvara 4 provides “great cushioning” under your entire foot. The beveled heel design encourages you to land in a more forward position, and the triangular pattern on the outsole won’t wear down too fast on midfoot strikes. The mesh upper “makes it seem as if you’re floating across the ground.”
Read Entire Article

The Complete Guide To Workout Nutrition [With Infographic]

May 13th, 2013 by

The Complete Guide To Workout Nutrition
Article by greatist.com, Recommended by Taylor Biblo, Wellness Outreach Team

[**Infographic takes a minute to load**]

THE ULTIMATE GUIDE TO WORKOUT NUTRITION

We’re more concerned than ever with maximizing our workout efforts and getting the fastest results. Effective workouts demand complete nutrition, and these simple guidelines will help make the right choices to refuel the body.

RECOVERY TIME IS CRITICAL

Recovery should be thought of as a window of opportunity. Approximately 30 minutes after cardio, the body is optimized to replenish its energy stores— muscle and liver glycogen. For strength training, the window is extended up to two hours post-workout. Muscle protein synthesis occurs, setting off muscle tissue recovery and repair, replacing fluids, and helping the body adapt to the stresses of the workout.
Read Entire Article

A Perfect Week of Eating

May 12th, 2013 by

A Perfect Week of Eating
Article by livestrong.com, Recommended by Taylor Biblo, Wellness Outreach Team

Plan ahead to eat healthy, easily. We’ve all said it before — that this Monday is going to be the Monday that we change the way we eat. After all, the start of the week provides a clean slate and a chance to break the spiral of bad habits we’ve adopted because life just seemed too busy to worry about a balanced diet and the food pyramid.

But let’s face it, veering off the road to healthy eating is all too easy. So here’s a plan to keep you on track, no matter the situation.

Getting Started


No amount of stressful projects that usually send you running toward the vending machine can set you off course if you start your week with a good plan.

“Planning and preparation are the biggest keys to making a healthy lifestyle,” said Angela Ginn, a registered dietitian who owns Learn-2-Live, a nutrition counseling service in Maryland.

Her advice? Take a few minutes to sit down and think about your week. Make a grocery list with some clear goals. Consider what proteins you’d like to eat this week. Also, ensure your list includes whole grains, low-fat dairy products, eggs, fruits and vegetables — which Ginn says should fill 60 percent of your shopping cart.
Read Entire Article

Alton Brown’s Morning Smoothie

May 11th, 2013 by

Alton Brown's Morning Smoothie
Article by fitnessmagazine.com, Recommended by Taylor Biblo, Wellness Outreach Team

The Food Network star preps the ingredients of this breakfast drink in advance for a quick meal on the go.

Makes: 1 serving
Prep time: 5 minutes
Cook time: none

Nutrition facts per serving:

308 calories
5g protein
72g carbohydrate
2g fat (0.1g saturated)
9g fiber
Read Entire Article

15 Best Workout Tips of All Time

May 10th, 2013 by

15 Best Workout Tips of All Time
Article by fitnessmagazine.com, Recommended by Taylor Biblo, Wellness Outreach Team

Want to know the secrets to getting a toned, trim body in record time? We did too, so we went straight to the top personal trainers, exercise physiologists and fitness instructors for the ultimate moves and motivation tricks to kick a fitness routine into high gear. Put a few of these tips into action each week and you’re guaranteed to see faster results!

1. Tone Up on the Treadmill

“Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I’s an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.”
–Michael George, trainer and owner of Integrated Motivational Fitness in Los Angeles

2. Power Up Your Runs

“Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice.”
–Mindy Solkin, owner and head coach of the Running Center, New York City
Read Entire Article

20 Habits That’ll Get You Fit for Summer

May 9th, 2013 by

20 Habits That'll Get You Fit for Summer
Article by shine.yahoo.com, Recommended by Taylor Biblo, Wellness Outreach Team

We’ve all been there: Despite exercising and watching what you eat, the elastic in your workout shorts seems to be as tight as your hamstrings. “Ninety-five percent of the active people I work with want to lose some weight,” says Cassie Dimmick, M.S., R.D., a sports dietitian and running coach in Springfield, Missouri.

Getting lean requires the same trait that makes you get up at 5 a.m. for a workout: discipline. You need to be vigilant about your diet and consistent with exercise so that you maximize calorie burn, increase muscle mass, and decrease body fat. Luckily, it’s easier than it sounds when you employ these tactics from dietitians and coaches. Get ready to lose!

1. Practice Long, Slow Eating

In a study published in the Journal of the American Dietetic Association in 2011, researchers in New Zealand looked at the relationship 2,500 women had between their self-reported speeds of eating and their body mass indexes. For each step up in speed (on a five-step scale from very slow to very fast), BMI increased by 2.8 percent. By slowing down, you give your mind a chance to process that your body is full. Increase your meal splits by eschewing distraction: no computer, no television, no newspaper. “You’ll become aware of every bite,” Eberle says.

2. Go All DIY

“Throwing something together for yourself at home is almost always going to involve fewer calories than dining out,” Dimmick says. “You can control the ingredients and the portion sizes.” For nights you’re too rushed to cook, stock your pantry and freezer ahead of time with these staples: vegetable and bean soups, a frozen vegetable pizza, brown rice you can microwave, a can of black beans and salsa (a combo of the latter three make an easy, healthy meal). In order to make a brown-bag lunch as easy as possible, double dinner recipes so that you’ll have leftovers. Chili and lasagna–make them both heavy on the vegetables–are especially tasty the day after you make them.
Read Entire Article

The Complete Guide To Calories

May 8th, 2013 by

The Complete Guide to Calories
Article by greatist.com, Recommended by Taylor Biblo, Wellness Outreach Team

Check out this complete guide to calories. Learn how to determine your caloric intake, how healthy adults should consume calories, and more!
Read Entire Article

Eat These Diet Foods to Get Abs

May 7th, 2013 by

Eat These Diet Foods to Get Abs
Article by womenshealthmag.com, Recommended by Taylor Biblo, Wellness Outreach Team

The powerfoods and system that will change your body.

To get the number on the scale to go down, you have to chow down. Between 10 and 30 percent of the calories you use each day get burned by the simple act of digesting your food. Now that’s pretty cool—satisfying your food cravings actually fries calories! But not all foods are created equal. Your body uses more calories to digest protein (about 25 burned for every 100 consumed) than it does to digest fats and carbohydrates (10 to 15 burned for every 100 consumed).

That’s why the Abs Diet concentrates on adding lean, healthy proteins. Eat more of them, in a sensible way, and you’ll torch more calories. Protein is also the nutrient that builds muscle—and the more muscle you have, the higher your metabolism and the more calories you’ll burn throughout the day. When you lift and lower weights, you create microscopic tears in your muscles. To mend the tears, your body parachutes in new protein to assess the damage and repair the muscle. Proteins fortify the original cell structure by building new muscle fibers.

This wonder child of the nutrition world also makes you feel fuller faster. But the good news doesn’t stop there. Following an eating plan that emphasizes lean proteins will accelerate weight loss from your midsection first.
Read Entire Article

Older Posts