Every time you step outdoors, you’re taking in more than just fresh air — you’re also getting your daily dose of vitamin D. When exposed to sunlight, your body naturally generates the potent nutrient that helps you absorb calcium, which maintains bone density and growth. Plus, it keeps the nervous system in top shape and regulates the immune system. But basking in rays for 10 minutes a day isn’t the only way to take in this heart–healthy vitamin:
- Get its goodness from foods: Salmon, mackerel, mushrooms, beef liver, egg yolks, and cheese contain vitamin D; other products — like milk, cereal, breads, and juices — can be fortified with it. Indulging in a breakfast rich in vitamin D is a great way to begin the day.
- Pop a supplement: Ask your doctor to assess your vitamin D levels with your next blood test. They can recommend whether you need a supplement and how much to take each day.
Studies have linked deficiencies in the sunshine supplement to breast/colon/prostate cancer, heart disease, depression, and weight gain. For more information, visit Webmd.
Have you heard the myth that strength training will cause you to bulk up? The truth is strength training is an important part of a healthy lifestyle; it raises metabolism, promotes balance/coordination, and enhances appearance.
- Weight to proceed: Your best bet is a weight that’s heavy enough to require effort, yet light enough for proper form. If you’re not sure, ask a professional trainer to minimize the risk of muscle stress and injury.
- Go for quality, not quantity: Weight training is all about resistance — pushing your body against a certain mass to create muscle. A repetition is 1 complete movement through an exercise. Depending on the exercise, 8–12 reps are usually appropriate.
- Mirror the right posture: Pay special attention to how you hold your body when you work out. Slouching can lead to muscle stiffness/soreness or injuries to your back and spine. Exercising in front of a mirror will help you maintain good posture.
Unlike cardio, strength training doesn’t have to be an everyday activity. In fact, it’s best to give your muscles a rest. Aim for 2–3 strength training sessions a week. Consider time with a personal trainer to learn what strength training exercises are best for you and your objectives.
Nutritious meals should be part of your lifestyle, but that doesn’t mean you can’t indulge in your favorite foods every now and then. Here are a few ways to enjoy guilt–free meals, without piling on the pounds.
- Downsize: In restaurants, skip entrées and go for appetizers. Share a dish or dessert with a friend. Ask your server if you can order from the lunch menu, which often has the same options, but in smaller quantities.
- Make good choices: If you can’t bear to share, make wise food choices. Gotta have the steak? Eat only half (and box up the rest), then skip the fries and ask for a side salad or steamed vegetables.
- Use the right tools: It can be hard to figure out what a serving size really is. How much is 3 ounces of meat? Or a cup of lettuce? Without having to weigh and measure every time, you can visualize a serving with some simple tricks. For instance, 3 ounces of meat is about the size of a deck of cards and a cup of lettuce is around the size of a baseball.
Every once in a while, I get on my soapbox about children’s health and the terrible diet of most children nowdays.
As more and more people slip into a fast food diet, the children really suffer nutritionally. Actually, whether it is a child’s diet or your own
this article will apply.
Stop Your Sugar Cravings & Food Cravings To Feel Good Again.
Most people eat 360 lb. of white sugar and white flour per year. All this adding up without them realizing it.
The problem is that the results of this kind of diet leads to many nutritional deficiencies. Then many major illnesses are caused by these nutritional deficiencies and imbalances – Diabetes, Fatigue, Fatty Liver, Allergies and even Cancer have this in common.
This is one reason why having Diabetes in children is on the rise.
Here’s this month’s most helpful hint: Mother’s Day is May 11. Don’t forget!
Rub Vick’s VapoRub on the bottom of your feet before hitting the sack to help that consistent cough. Be sure to wear socks, though, to keep the rub on your feet and not on your sheets.
To take the smell of onions off your hands after chopping, sprinkle salt on your hands and rub it in, then rinse.
Windex is a miracle cleaner. It will clean up your kid’s vomit, get red Kool-Aid out of your new carpet or grease off the stove, or remove anything that needs disappearing.
Take your dirty oven racks and place them in a garbage bag with paper towels soaked in ammonia. Leave them in the bag overnight, and the next morning the baked-on residue will wipe off easily with a Brillo pad.
While feeling a little sluggish every once in a while is normal, feeling tired a few days a week can be an ominous warning of things to come.
Lack of sleep can lead to high blood pressure, fatigue, memory loss anxiety, headaches, depression, sore throats and dry mouth. And that’s just in the short-term.
Long-term effects of sleep deprivation can be extremely serious: Congestive heart failure, stroke and diabetes, to name a few.
In order to maximize the amount of sleep achieved each night, work on sleep hygiene:
- Have a relaxing pre-bedtime routine. Be sure to have your teeth brushed and are ready for bed before you start feeling drowsy.
- Finish any workout routine a few hours before bedtime
- Avoid caffeine and alcohol before bed. Both will disrupt natural sleep.
- Keep computers and televisions out of the bedroom—make the room focus on sleep.
- Talk to your doctor if you have frequent trouble sleeping, or if you experience snoring. Snoring is very common, but it’s not normal. Any noise you make is a sign of obstruction and should be checked by a doctor.
- If it’s a chronic problem, you may suffer from sleep apnea. Check doctor ratings on Angie’s List to find a local sleep center or neurologist that can schedule a sleep study.