Fitness Blog

Butting Out – For Good

We all know the health effects of smoking. Smoking cigarettes can result in a large number of health problems including lung cancer. Smoking can also cause cancer of the mouth, larynx, throat, esophagus, bladder, kidney, cervix, stomach, pancreas, and even some leukemias. It is estimated that 1 out of 10 of moderate smokers and close to 1 out of 5 of heavy smokers will die of lung cancer. These should be reason enough to help you quit the habit. But quitting smoking is hard to do for many people.

There are many nicotine replacement therapies out there for you to try. Some of the top choices are Zyban and Chantix (Champix). There are herbal treatments, acupuncture, hypnosis and laser treatment and always the choice of just cold turkey. The best way to quit smoking is simply any method that works for you. Everyone is different and will find a different solution for them.

Whichever method of smoking cessation you choose; here are some tips to help you butt out – for good:

You need to WANT to quit. The decision to stop smoking has to be your decision alone. You may be pressured by family, friends, employers, government ads, but ultimately to have success it has to be your decision to WANT to quit.
Avoid thinking that you quitting or giving up. Those are negative words. Instead, look forward to what you are gaining from not smoking anymore. For example, the money you’ll save, the taste of food, not having to endure bad weather to have a cigarette.
Set a stop smoking date. Smoke without guilt until that stop date. Then look forward to your new lifestyle.
Identify what makes you or triggers you to smoke. Certain places, times of day, people, etc. encourage smoking. If you can, remove the triggers from your life. If you can’t, break the routine. Find new ways to achieve the feelings or satisfaction you used to get from smoking.
Accept that there will be problems. Every day is full of ups and downs. Realize that smoking did not fix the problems that came up in life. Use a positive outlook to get yourself out of stressful events instead of lighting up a cigarette.
Prepare and plan on how to prevent withdrawal symptoms. Get active, drink water and eat healthy foods.

As a summary, you will need to find something that will take your mind of smoking, replace the pleasure you got from smoking and give you something to look forward to and NEVER quit trying to quit smoking.

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Filed Under: Top Menu Tagged With: cigarettes, health, lung cancer, quit smoking, smoking, tips to quit

Getting an Organized Kitchen

The kitchen is one part of the house that is prone to clutter and mess, as a lot of activities are done in this particular room. Organizing your kitchen and keeping it clean will help with organizing your life. Divide your kitchen into different zones and keep ‘like’ items together. Try these tips to get the organized kitchen you need.

To inspire you to organize your kitchen and remove all the clutter found in it, find magazines and web resources where you can find ideas on how you want your kitchen to be organized. Sometimes we just need to see some clutter-free and well-organized kitchens to keep us motivated to the task. Visualizing the organization you want for your kitchen is helpful too.
Set a time only for organizing your kitchen. As the kitchen involves many items for organizing, it is helpful to set a particular time for this task alone. This way, you will not leave the task unfinished.
Sort out items in the kitchen that are not usable anymore. Get rid of things that do not serve their purpose anymore, or those things that have already broken (i.e. pots and pans without handles, containers that don’t have lids, etc.). You can take this time to clean your refrigerator from stale items as well.
Organize your kitchen food items into types. You may want to put all spices in one place and canned goods in another. If you are using identical containers, you may want to label foods as well.
Keep those frequently used items within reach. When organizing your kitchen, it helps a lot in placing those pots, pans and utensils that are frequently used together and nearby. Put those less used items on the higher or hard to reach areas of your kitchen cabinets.
Drawer dividers will help you separate groups of utensils from one another. This will eliminate the junky looking utensil drawer and allow you to quickly find what you need.

Take the time to do a little planning before you get started reorganizing. Think about what you do and where in the kitchen and keep things near the areas you will be using them. And stick to putting things back in their new home. Keep the kitchen from going back to the cluttered mess it once was.

Organizing your own kitchen space can make your life easier and less stressful. Assigning a work area and spot for everything will help you discover what you are looking for as it’s needed, thus saving you time and energy. Having a clean and efficiently organized kitchen will allow you to work and move more efficiently in your kitchen giving you better use out of your space.

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Filed Under: Top Menu Tagged With: clean up, kitchen mess, organization, organization ideas

Natural Ways to Reduce Inflammation

Acute inflammation is your body’s natural and helpful immune response to tissue damage. When you fall off your bike, the cut swells, reddens and feels, inflamed. These are all signs that your immune system is busy at work sending white blood cells to the site of your injury to repair the tissue. In this situation, inflammation is important.Inflammation is a natural and healthy sign after an injury. It will create swelling, pain and a restricted movement. This is so you don’t further damage the injury, compounding it. The idea is that you rest and allow your body time to repair the damage. Few people allow themselves this luxury, so resort to anti-inflammatory drugs. Although these appear to give you short term relief, they will do long term harm. By suppressing your immune system, they prevent your body doing what it can do very well, when left alone.

Chronic inflammation is your body’s confused and damaging immune response to a barrage of environmental, physical and mental invaders. These come in the form of things like poor diet, toxic chemicals and stress.

Chronic inflammation is an entirely different matter. This is when your immune system over produces, as with common respiratory ailments and digestion. Chronic inflammation commonly occurs because of the high animal protein in your diet. Animal protein contains arachidonic acid. This increases your body’s supply of inflammation. Simply by reducing your intake of animal protein can be the answer to your chronic inflammation.

Research shows anti-inflammatory drugs such as Aspirin have harmful side effects; that is why experts are of the opinion that it is better to reduce inflammation without the use of Non-steroidal anti-inflammatory drugs (NSAIDS). The most common NSAIDS are Motrin, Aspirin and Ibuprofen and although they are effective anti-inflammatory medications, they have harmful effects on your body because they increase the amounts of toxins in your body.

An effective natural way to reduce inflammation is using omega 3 fish oil. Fish oil is a natural substance and it contains omega 3, which is high in anti-inflammatory properties. In fact, the DHA component of omega 3 is easily converted to a powerful anti-inflammatory agent called Resolvin D2. Hence, regular consumption of fish oil is the best way to reduce inflammation without NSAIDS.

Exercise is another great way to reduce inflammation. A 30 minute walk at least 4 times a week will really make a difference. Exercise helps to stimulate your immune system and circulation and help prevent the arteries from clogging up which can lead to life threatening conditions.

What you eat can be important in managing inflammation and reducing swelling in your joints. While some foods can make things worse, there are plenty of tasty anti-inflammatory foods that can ease swollen joints and ankles, finger pain, and even symptoms of rheumatoid arthritis.

Top 7 Food that Reduce Inflammation:

Olive Oil- is rich in oleic acid, an omega-9 fatty acid that keeps inflammation down.
Fish – red meat is higher in cholesterol and salt which can trigger inflammation. Eat fish to get your protein. They’re high in omega-3s.
Nuts & Fruit – walnuts, almonds, sunflower seeds, and hazelnuts are all great choices. Fruits like apples, blueberries, cherries, pineapple, raspberries and strawberries.
Garlic – works great on swollen joints.
Herbs – fresh herbs are best. Basil, chili peppers, oregano, parsley, rosemary, thyme and turmeric, even ginger too. They all help fight inflammation.
Chocolate – 70% or higher pure cocoa is best and is a great way to keep inflammation down.
Green Tea – stages an anti-inflammatory fight inside your body.

Filed Under: Top Menu Tagged With: arthritis, immune system, inflammation, natural remedies

Supplements for Women

Women today find themselves bombarded with all types of daily stress. The stress to be wife, mother, breadwinner, and so much more, leads many women to ignore their diets and put themselves in nutritional danger. Many ladies face the dangers of heart disease, cancer, joint problems, and a myriad of other problems mainly because they are not getting the right foods to help keep up with the demands of their lives. Even those that do eat right may not be getting enough nutrients because of the highly processed and refined foods that make up so much of the Western diet these days. Taking supplements either in individual form or combined into multivitamins can take some of the stress out of your life.

The top supplements that women should take are:

A Quality Multivitamin – A high quality multivitamin that includes iron is the number one best supplement for a busy woman. It will provide most of the vitamins and minerals you need to protect yourself from the stresses of daily life. Make sure you choose a quality manufacturer where the source of the nutrients can be researched. You also want to find a vitamin that does not cause you gastric upset and is easily digested.

Omega-3 Fish Oil – Because of the high level of stress most women of today are under, the next supplement that is important are omega-3 fatty acids. Omega-3 fatty acids are found in fish oil and contain EPA and DHA which are two building blocks for brain and heart health. Fish oil helps to reduce heart disease, lower triglycerides, control blood pressure, reduce chronic inflammation (which leads to many disease and has been linked to breast cancer), reduce memory loss, fight age related macular degeneration, and lessen episodes of depression. Fish oil is almost a miracle supplement for women. It is suggested that you take 1-3 grams of fish oil per day to gain the maximum benefit.

Calcium Citrate – Women suffer from bone loss and age related osteoporosis more than men. Taking calcium can help to stop this trend. Taking calcium citrate every day not only helps to control bone loss, but can also cut down on the physical and mental stress of your menstrual cycle.

Vitamin D – Getting a sufficient quantity of vitamin D in your diet is difficult so taking a supplement is your best bet. Vitamin D will help to fight many of the cancers such as breast, ovarian, and colon cancer.

Iron – Women who do not get enough iron can suffer from anemia, fatigue, headaches and paleness. During menstruation, a woman loses iron as well. Too much iron can be harmful, so ask your doctor what the best dose will be for you.

Magnesium – Magnesium can be very beneficial to women. Magnesium can help with PMS by decreasing premenstrual cramps and emotional upset due to hormonal changes.

The right balance of health, diet, fitness and supplements will aid in maintaining a healthy lifestyle in women.

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Filed Under: Top Menu Tagged With: good health, nutrition, stress, supplements, women's health

Making a Splash with Underwater Cycling

Underwater cycling or aqua cycling is a new underwater workout that is starting to make an appearance in Europe and North America. Underwater cycling brings the stationary bike into the pool. Before making a splash in recreation centers around the world, it was used as a form of physical therapy for injured athletes.Most people know classic cycling from their fitness studio: several stationary bicycles are arranged in a circle. In the front sits the trainer who gives instructions against the background of motivational music. The participants simulate cycling up and down mountains and valleys, and cycle seated or standing. This sport is however not suitable for everyone because it puts a lot of strain on the joints. If you ‘shift’ the bicycle into the water, everything looks quite different. The motion sequences are especially gentle because of the effect of the water and are even more fun. Special water bikes have been developed for this that weigh a little more and don’t rust.

The natural movements in water protect the joints and relieve the spine. Falls, impacts and sudden movements are prevented. This makes underwater cycling highly suitable for rehabilitation and gentle muscle building after injury and for those with spinal disk problems.

Water is the elixir of life, and the underwater massage has a positive effect on the skin, tissue and muscles. The skin is supplied with blood and tightened, and it encourages the purging of the tissue. The water pressure also adds a bit of a massage feeling to the legs that can reach deeper muscles, which is believed to help lose more calories.

The body stays cool even while working out because you are submerged in water. You still get the cardiovascular and fat burning benefits from cycling but it also helps those people with bone or joint ailments and lessen inflammation. Aquacycling improves the performance of your heart and circulation and has an invigorating effect on the spine, stomach, legs and seat. This is effective endurance training for increasing physical and mental well-being. An underwater cycling workout is challenging but doesn’t feel as hard as a regular cycling class.

Underwater cycling is still very new in many areas but watch for it to start making a splash in your city and give it a try!

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Filed Under: Top Menu Tagged With: cycling, injuries, physical therapy, underwater cycling, workout

Plyometric Workouts

If you are an athlete who takes part is sports that require speed, agility and vertical power such as basketball and volleyball, then a plyometric workout will enhance your game. Plyometrics are specifically designed to help increase your vertical leap and better your ability to explode into sudden bursts of speed.Plyometrics leads to better body posture, improved balance and flexibility. Plyometric workouts come in many shapes and forms depending on the specific goals of the athlete. Having a regular plyometric workout is an important part of any strength and conditioning program. It is suggested that you do plyometrics only three or four days a week. Doing it every day could cause serious damage to your body. It is important to give yourself ample rest in between workouts to avoid injury.

Plyometrics have numerous benefits including stronger muscles and tendons and a better nervous system. Muscles are strengthened by the quick and rapid exercises. It trains your muscles to convert strength into speed. In plyometrics you place stress on your tendons as you workout. Over time, your tendons would become elastic and stronger. Stronger tendons mean fewer injuries. The rapid movements involved in plyometric workouts are also training your nervous system to react faster. Quick muscle contractions need rapid signals to your brain in order for you to perform. As you continue to train, you’ll notice your movements will become quicker.

If you’re new into plyometrics, start with something simple. Try the workout below.

As with any exercise, you must start by warming up your muscles through some stretching and jogging around for a few minutes. Using a jump rope for a few minutes is a good way to warm up as well.

Mini Plyometric Workout:

Begin by performing 10 Jump Squats. Stand with your feet shoulder-width apart. Squat deep, keeping your knees behind your toes, abs tight and chest out. Jump off the floor explosively and as high as possible, landing back in a squat position. Land softly by using your leg muscles and engaging your core throughout.
After you have completed 10 squat jump repetitions, go right into your Plyometric Push-Ups. Get into a regular push-up position, lower your chest to the floor and explosively push off, forcing your hands to leave the floor. Land and lower your chest to the floor again, then push up again into your next rep. Keep your body straight with your abs tight throughout the exercise.
Another great exercise is to do Lunges. This exercise helps build the muscle in your quads. You can use dumbbells or you can start without any weight. Start in a standing position and lunge forward with one leg until your knee is at a 90 degree angle and then push yourself back to a standing position. Repeat with the other leg. Make sure to keep your torso upright when performing the lunge.
Try some Step Ups. For this exercise you can use a bench or a chair. Start by standing in front of the bench and then putting one foot flat on the bench and step up on the bench. Step back down to the floor and repeat with the other leg.

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Filed Under: Top Menu Tagged With: agility, exercise, plyometrics, vertical leap, workout

Adding a Little Quinoa

For breakfast, lunch or dinner, quinoa is a healthy option to add to your diet. Quinoa is a seed grain that has been cultivated in the Andean region for over 7,000 years and was considered sacred by the Inca Empire. It was later replaced almost completely by cereals such as barley, wheat and corn. Quinoa is considered a “super crop” because it is a complete protein. Quinoa has a slow releasing, high level of carbohydrates that give the stomach a full feeling for a long time – ideal for weight control and to maintain adequate blood sugar levels. It is a complete protein because it contains all 9 essential amino acids, and includes lysine, which is essential for tissue growth and repair. A cup of quinoa contains about 8 grams of protein, about twice that of other grains. Quinoa is a very good source of manganese, magnesium, iron, copper and phosphorus, making it especially valuable for persons which migraine headaches, diabetes, and atherosclerosis. It is a good source of riboflavin, which is necessary for energy productions within cells. Quinoa is gluten-free and is a great source of fiber.

Cooking with quinoa is simple and is just like cooking rice. The most basic method of cooking quinoa is to boil it in water and simmer for 10-12 minutes. You need 1 measure of quinoa to 2 measures of water. All the water will be absorbed by the quinoa. Some quinoa still has a coating of bitter tasting saponins. In that case, you need to pre-rinse the quinoa to remove this coating before cooking. You are unlikely to buy coated quinoa as most shops sell it pre-rinsed but its best to be sure. Once you have cooked the quinoa you can add it as a base for meat dishes instead of rice. You can also include it in salads and soups. It will take on the flavor of the foods you cook with and adds its own little bite to the taste.

Another way of incorporating quinoa in your meals is in the form of quinoa flour. Quinoa flour has a pleasant, nutty taste. It makes delicious bread, muffins, bagels, pasta, milk, cookies, gravies, sauces, pancakes, flatbreads, donuts, dumplings and more. When using quinoa flour in baking, substitute half the amount of all-purpose flour with quinoa, and then use all-purpose flour for the remaining half. Depending on the taste you are looking for in your baked good, you may want to use less quinoa flour than all-purpose. Experiment yourself and find what suits your taste buds best.

Try this easy Quinoa Recipe

Ingredients:
2 small onions, finely chopped
1 large red pepper, chopped
2 garlic cloves, minced
Sea salt
2 tbsp olive oil
1 cup of Quinoa
2 cups of water
2 vegetarian soup stock cubes

Directions:
First add the finely chopped onions, the minced garlic and sea salt to the olive oil in a pan or wok.
Saute until onions are slightly brown. Then add chopped red pepper and continue to sauté until onions are caramelized. Add water, then the stock cubes and quinoa and bring to a simmer. Stir once after 5 minutes then simmer for 15 minutes until water has been cooked in.

Enjoy Quinoa in your diet. Experiment by adding it to dishes you normally use rice. You’ll find it is a healthy addition to your food!

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Filed Under: Top Menu Tagged With: diet, grains, healthy diet, nutrition, protein, quinoa

Nuts – I Love Nuts

Nuts may be small, but they are packed full of nutrition. Most nuts are filled with heart-friendly fats, vitamins, proteins and minerals. Good things do come in small packages. Almonds
Almonds are a favourite among most nut eaters. They are rich in calcium and are one of the lowest-calorie nuts. An ounce (30g) of almonds has about 6 grams of protein and 14 grams of fat. Apart from that, they are also rich in vitamin E, magnesium, potassium and fiber. Antioxidants that are present in almonds help fight inflammation, lung cancer and cognitive decline associated with aging. Almonds remove ‘bad’ cholesterol from the body and help clean up the colon. The natural oils and rich fiber content in these nuts nourish the lining of our digestive tract.

Pistachios
Each pistachio nut has only 3 calories. These nuts have lutein and zeaxanthin, which are relatives of beta-carotene. These components may help in reducing the risk with macular degeneration associated with aging.

Pecans
Pecans are rich in beta-sitosterol. This plant steroid is found to relieve symptoms associated with BPH (enlarged prostate). They contain high levels of anti-oxidants that help reduce unhealthy oxidation of LDL cholesterol in blood, helping us fight heart disease. An ounce (30g) of pecan has about 200 calories of energy and contains 3 grams of protein and 21 grams of fat. Recent studies have shown that pecans have the capacity to lower one’s bad cholesterol and promote heart health. They are rich in vitamin E, calcium, folic acid, magnesium, zinc and fiber.

Walnuts
Walnuts are sort of a super food. The anti-inflammatory benefits of consuming walnuts are particularly helpful for people suffering from arthritis and asthma. Walnuts are a source of ‘good’ cholesterol rich in ALA, an omega-3 fatty acid that protects the heart and reduces bone breakdown. The ellagic acid present in these nuts is known for its cancer fighting character.

Hazelnuts
Hazelnuts contain a type of vitamin B that helps prevent heart disease, certain cancers, birth defects and Alzheimer’s disease. These nuts contain an amino acid known as arginine and magnesium which relaxes the blood vessels and eases out blood pressure. Hazelnuts are particularly good for dieters as they taste like a treat and keep them filled for longer.

Cashews
Cashews have less fat than most nuts. They are rich in anti-oxidants that are heart friendly, containing omega-3 and omega-6 fatty acids in doses almost equal to what is found in some fish. Cashews are rich in copper, iron, zinc and magnesium. They keep your energy level at a high no matter what activity you are doing.

Nuts make for great snacks, but because they are rich in calories, it is important to know how much you are eating and control your portions. Nuts contain vitamins, minerals, protein, fiber and anti-oxidants all of which are important in a healthy lifestyle. The fat and fiber content in nuts make them very filling and satisfying. Replace your chips, cookies, donuts and other high calorie snacks with nuts, the better alternative snack food. Eating nuts help contribute to good health.

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Filed Under: Top Menu Tagged With: diet, healthy fat, nutrition, nuts, protein, vitamins, weight loss

Unbroken Family – Making the most out of shared time with your kids

Kids enjoy having hands on experiences with their parents. Parent and child bonding time is becoming a lot more scarce, not only for broken families, but also due to this fast-paced modernized society. Our kids need us to spend time with them. Kids develop values, security, positive self esteem and the ability to make good connections with others when parents spend positive time with them. Think of the time we spend with our kids now as an investment in their future. Spending quality time with your kids will make up for some of the quantity lost. Make sure you schedule something special a couple times a month. Your kids will remember the quality time they shared with you.

Things to do with your kids:

Baking/Cooking. Something that gets you involved in working with your kids, while giving you time to talk and bond with a delicious outcome in the end.
Turn off the television and electronics (phones included). TV’s and game consoles are major time suckers. Not much quality time is spent in front of the television. Everyone is only interested in what they are watching or the game they are playing. Try spending a quiet night in playing a few board games. Concentrate on the people in front of you ignore the texts, and social media sites for one night.
Find something you all enjoy doing together. Skating, skiing, hiking, take a bike ride or heading to the local recreation centre to enjoy their pool or facilities.
Do a date night. Let them have your undivided attention that night. Do dinner and a movie, or mini-putt and ice cream. Special time for just you and your kids.
Engage in a project together. Fix up an old car, put together a scrapbook, or build a fort or tree house. When you can work together on a common goal, you’ll be spending quality time together with an end result that you all can be proud of.

Spending whatever time you have with your children provides them with opportunities to learn and to be heard. Most of all, it provides you and your children with time to connect. It’s these connections that make your children feel loved. Children will not forget meaningful one-on-one time.

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Filed Under: Top Menu Tagged With: broken families, family activities, family time, relationships, shared time

Managing Holiday Debt

Every year around mid-January it happens, we get reminded of all those purchases we made over the holiday season as the credit card bills start to come in. After the holidays you may find yourself with a lot of debt. It always seems that no matter how hard we try we always spend more money than we wanted to at the holidays. Getting this debt paid off should be your priority for the New Year.

Make a list of your holiday credit card debt. Make sure that you put all the debt you accumulated during the holiday season. This will help you to face what you have so that you can have a plan of action to get it paid off in a timely manner. Facing the debit is the first step to getting rid of it.

Make changes in your spending habits so that you can push some of that money to paying off your debts. The best way to accomplish this is to make another list of the things you spend money on each month. Things such as expensive coffee can be reduced and that extra money can go to pay off the holiday debt you have.

Clean out your closet and try to sell those items you do not use. You might be surprised as to the amount of money you can raise to send directly to the credit card company to get your balances reduced. Make sure that you part with those things that are sitting around and haven’t been touched in years.

If you aren’t able to pay off the balance right away, there may be some options you can try to save you a little money down the road. Sometimes you can find one credit card with a lower interest rate that you can do a balance transfer on. For small to medium debts, sometimes this can be a great way to get a handle on things. Combining a bunch of smaller higher interest debts into one lower interest debt can usually not only help to keep things organized, but may save you money in the long term as well. Even if it is five or ten dollars, try to always pay more than the minimum. If you feel that you can budget even five dollars over your minimum monthly payments do so.

Contact your service providers. Sometimes all you have to do is ask. You may be able to get a promotional rate with your household bills such as gas and electric, and you can then use the money you save to put towards your credit and debts.

Finally, use your experience from this past holiday season for next time. Begin planning now for 2014 Christmas. Use Boxing Week sales to get gifts for the next holiday season. Pick up gifts during the year as you see them on sale. And most importantly, start saving now for Christmas. Putting away $10-$25 a pay will go a long way when it comes to shopping for Christmas 2014. You won’t have to put anything on credit when you go and spend next time.

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Filed Under: Top Menu Tagged With: bills, credit card bills, debt, holiday debt, paying debt