Walking

I love walking!

I used to walk every day before I moved into the apartments we just moved out of, I didn’t feel comfortable enough in those surroundings to get outside and walk around the neighborhood. Now that we are back in a friendly environment, I’ve begun walking again.

That’s my aerobic exercise, walking. Adding aerobic exercise or “cardio” to your workout routine has numerous health benefits including building endurance and strengthening your heart, reducing the risk of heart attacks and high blood pressure. Aerobic workouts also help you burn calories and lose weight.

Aerobic exercise is physical exercise of relatively low intensity. You should be able to carry out short conversations while doing aerobic exercise. If you are having trouble getting enough air while you’re talking, you are most likely performing anaerobic exercise. Anaerobic exercise is medium to high intensity exercise that concentrates on building strength, speed and power. In some cases anaerobic exercise occurs simultaneously with aerobic exercise.

I carry stress in the muscles surrounding and associated with my spine, when affected I get incredibly tense and painful. Sometimes I’ve had to start walking slow until the muscles start to relax and pick up speed as I go. No matter how I feel when I first start walking, I always feel great when I’m finished. I suggest cardio for at least 20 to 30 minutes three to five times a week.

I get up at 5:20, walk from 5:30 to 6:00 and then get ready for work. It’s a really great way to start the day: you feel awake, alert and ready to go!

Tooth care

I visited the Dentist last Tuesday and there’s some bad news…I have a cavity. The second cavity of my life and I am completely disappointed in myself. I brush my teeth twice a day, in the morning and night, and floss semi-regularly but apparently I am not thorough enough.

I plan on bolstering my tooth care, so I’ve done a little research and put together a little something for me and for you.

Tooth decay is the destruction of tooth structure and can affect both the enamel (the outer coating of the tooth) and the dentin layer of the tooth. Dentin is the hard, dense, bony tissue forming the bulk of a tooth beneath the enamel.

Tooth decay occurs when foods containing carbohydrates (sugars and starches) are left on the teeth. Bacteria that live in the mouth digest these foods, turning them into acids. The bacteria, acid, food debris, and saliva combine to form plaque, which clings to the teeth. The acids in plaque dissolve the enamel surface of the teeth, creating holes in the teeth called cavities.

To prevent tooth decay:

• Brush your teeth at least twice a day with a fluoride-containing toothpaste. It is preferable to brush after each meal and especially before going to bed.
• Clean between your teeth daily with dental floss or interdental cleaners.
• A mouth rinse containing fluoride can help prevent tooth decay.
• Eat nutritious and balanced meals. Avoid carbohydrates such as candy, pretzels and chips, which can remain on the tooth surface. If sticky foods are eaten, brush your teeth soon afterwards.
• Ask your dentist about dental sealants (a plastic protective coating) applied to the chewing surfaces of your back teeth (molars) to protect them from decay.
• Visit your dentist regularly for professional cleanings and oral exam.

Always remember that your gums need love too. Treat them as well as you do your teeth to prevent gum disease.

Anti-inflammatory foods

www.gutsyhealth.com
Food is fuel the body’s organs use to perform at optimal levels. The largest organ of your body is your skin, so it makes perfect sense that a poor diet full of inflammatory foods will cause the body to break down. For example, Acne is an inflammatory disease and all of its lesions are inflammatory.

The food we eat is converted to sugar as it is digested. Foods that are rapidly converted to sugar are a problem. Prevent rapid rises in blood sugar, rapid rises cause an insulin response in the body which leads to an inflammatory response.

Above is a list of good anti-inflammatory foods created by Susan at GutsyHealth.com These foods should be supplemented into your daily diet over other more inflammatory foods.

My elliptical and me

One of my new year’s resolutions is to tone my body.

When I was a teenager, I was fortunate to have a good metabolism, I weighed 110 lbs. at the most and at 5’2’’ tall I felt extremely comfortable in my own body. Since then I have put on more weight as my metabolism slacked off and my bad habits grew. This is uncomfortable for me to tell you, but at the most I weighed 145 lbs. Since then I’ve lost 10 lbs. and right now I weigh 135 lbs. My goal is to be 120 lbs., in good shape, with good eating habits.

I bought myself an elliptical with my Christmas money and I can’t wait to start using it on a daily basis. My plan is use it in the evenings when Cameron and I watch movies. I will start with 20 minutes on tension level 1 the first week and add 20 minutes each week until I hit an hour, then work my way up the tension levels in a similar fashion.

Adding aerobic exercise or “cardio” to your workout routine has numerous health benefits including building endurance and strengthening your heart, reducing the risk of heart attacks and high blood pressure. Aerobic workouts also help you burn calories and lose weight.

Aerobic exercise is physical exercise of relatively low intensity. You should be able to carry out short conversations while doing aerobic exercise. If you are having trouble getting enough air while you’re talking, you are most likely performing anaerobic exercise. Anaerobic exercise is medium to high intensity exercise that concentrates on building strength, speed and power. In some cases anaerobic exercise occurs simultaneously with aerobic exercise.

The long term effects of fast food

One of my new year’s resolutions is to “eat fast food only occasionally, if at all.”

Starting this week, I will begin to limit my consumption of fast food meals. I eat fast food way too often for my own good. It has become something quick and easy to grab, instead of taking the time to plan healthy meals. For the first month I will allow myself up to two fast food meals a week. The second month I will only allow myself up to one fast food meal per week. The third month I will allow myself up to one fast food meal every two weeks. After that month is over I will only have fast food on occasion, if at all.

To help myself adjust to this transition, I’ve found this infographic below that has some great facts and figures about the negative effects of fast food on the human body, provided by nutritionist Kimberly Snyder.


[Via: The Long-Term Effects of That Fast Food Meal]

Apples = amazing

I am going to take a moment of your time to gush about apples.

Fall brings the season of apples, apples are plentiful this time of year and one of the reasons I love this season. Apples are my favorite fruit. Why? They are easy to find, easy to serve, always affordable and extremely good for you.

Apples are packed full of antioxidants and a fiber called Pectin. Pectin is a soluble, fermentable and viscous fiber; a combination with a huge number of health benefits.

• The free-radical fighting power of the natural antioxidants found in an apple help prevent aging effects and breakdown of the brain; reducing the risk of Alzheimer’s and Parkinson’s disease.
• Red apples contain an antioxidant called Quercetin that can help boost and fortify your immune system; reducing the risk of sickness.
• Several compounds found within the apple’s peel and in the apple itself help prevent the growth activity of cancer cells in areas such as the liver, colon and breast.
• The fiber in apples lowers cholesterol by binding with fats in the intestines and passing it out of the bodies’ system. In slowing the build up of cholesterol and preventing the cholesterol in your system from solidifying, the fiber in apples also helps keep the arteries and heart cleaner and reduces the risk of heart disease.
• The fiber in apples will help you maintain weight by filling you up without costing too many calories.
• Biting and chewing on apples stimulates saliva production in the mouth. Saliva reduces tooth decay by lowering levels of bacteria.

This is only a short list of the benefits of apples. I could go on longer than you dare to read. Suffice to say, they are incredibly good for you and it is very true that “an apple a day keeps the doctor away”.

How do you consume apples?

I like to eat them cut into small pieces for easy snacking (better than chips while you're gaming!). When I feel more ambitious I will cook them with a little cinnamon sprinkled on top or convert them into homemade applesauce. And then there is the always amazing fresh apple cider…or any apple cider for that matter.

Healthy snack suggestions

Here are some natural low calorie snacks for you to munch on between meals. Remember that fruits and vegetables trump processed foods any day, but I will post some processed snacks as well as tutorials in the near future. These are the basic items you can use to make healthy snacks, they are best used in their natural form, but you are welcome to add a little peanut butter here or a dash of low-fat dressing there.

Don’t drown your food!


Dairy

Cottage Cheese
Yogurt

Fruits

Apple
Apricot
Banana
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Grapes
Honeydew
Kiwi
Olives
Orange
Peach
Pear
Pineapple
Plum
Raisins
Raspberries
Strawberries
Tangerine
Tomatoes

Meats & Poultry

Chicken Meat
Hardboiled Egg
Prosciutto
Turkey Jerky
Turkey Meat
Tuna Jerky

Nuts & Seeds

Almonds
Brazil Nuts
Cashews
Macadamias
Peanuts
Pecans
Pistachios
Pumpkin Seeds
Sunflower Seeds
Walnuts

Vegetables

Bell Peppers
Broccoli
Cauliflower
Carrots
Celery
Edamame
Green Beans

I am always looking for new snacks to enjoy that won’t take up too many calories in my day, so feel free to make suggestions!

Grocery shopping tips

Firstly, and most importantly, never shop on an empty stomach. Your stomach will lead you to impulse buy those forbidden foods it craves. It helps to plan your meals ahead of time and make a list. A list keeps you much more focused on the task at hand rather than dallying down each aisle choosing what you think might make a nice meal.

When you arrive at the grocery store, shop the perimeter of the grocery store first. The perimeter is where the fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the aisles in the center where many of the junk foods lurk.

Choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself. Avoid foods that contain more than five ingredients, artificial ingredients or ingredients you can’t pronounce. The first two items on the ingredients list are the most prominent, so make sure those ingredients are something healthy or relatively so.

Fill your shopping cart with plenty of fruits, vegetables, whole grains, dairy, lean meats, fish, poultry, beans and nuts.

• Produce – Spend the most time in the produce section. This is the first area you will encounter in most grocery stores. Choose a large selection of produce that you feel comfortable with, but don’t be afraid to try something new.
• Breads, Cereals and Pasta – Choose the least processed foods that are made from whole grains. Choose brown rice and whole-wheat breads and pastas. To help transition yourself into using whole grains, you can start with whole-wheat blends and slowly transition to 100% whole-wheat.When choosing whole-grain cereals aim for at least 4 grams of fiber per serving, and the less sugar, the better. Cereals, even those with added sugar, make great vehicles for milk, yogurt, and/or fruit. Granolas tend to have more fat and sugar than other cereals.
• Meat, Fish and Poultry – The American Heart Association recommends two servings of fish a week. I recommend tilapia because it’s pretty tasty and widely available, affordable, not too fishy, and a good source of omega-3 acids. In regards to other meats be sure to choose lean cuts (like round, top sirloin and tenderloin), opt for skinless poultry and always remember to watch your portion sizes.
• Dairy – Dairy foods are an excellent source of bone-building calcium and vitamin D. There are plenty of low-fat and nonfat options to help you get three servings a day. If you enjoy higher-fat cheeses, keep your portions small.
• Frozen Foods – Frozen fruits and vegetables (without sauce) are a convenient way to help fill in the produce gap, especially in winter.
• Canned and Dried Foods – Pick up a variety of canned vegetables, fruits and beans on hand to toss into soups, salads, pasta, or rice dishes. Whenever possible choose vegetables without added salt and fruit packed in juice. Tuna packed in water, low-fat soups, olive and canola oils and assorted vinegars are healthy additions to any pantry.

Walking for aerobics

I love walking.

That’s my aerobic exercise, walking. Adding aerobic exercise or “cardio” to your workout routine has numerous health benefits including building endurance and strengthening your heart, reducing the risk of heart attacks and high blood pressure. Aerobic workouts also help you burn calories and lose weight. Other forms of aerobic exercise include but are not limited to jogging, running, cycling, swimming, and so on.

Aerobic exercise is physical exercise of relatively low intensity. You should be able to carry out short conversations while doing aerobic exercise. If you are having trouble getting enough air while you’re talking, you are most likely performing anaerobic exercise. Anaerobic exercise is medium to high intensity exercise that concentrates on building strength, speed and power. In some cases anaerobic exercise occurs simultaneously with aerobic exercise.

I carry stress in the muscles surrounding and associated with my spine, when affected I get incredibly tense and painful. Sometimes I’ve had to start walking slow until the muscles start to relax and pick up speed as I go. No matter how I feel when I first start walking, I always feel great when I’m finished. I suggest cardio for at least 20 to 30 minutes three to five times a week.

Take a look at this amazing infographic created by everybodywalk.org …

Visit www.everybodywalk.org!