Healthy Tips for Runners

It’s easy to mistake runners for being super healthy people. In fact this mistake is often repeated by the runners themselves. It’s easy to think of yourself to be a “healthier” just because you run. This smugness has often downed many runners during the worst possible circumstances, like preparing for a race.

This article deals goes through several tips that runners can use to keep themselves healthy. Remember, they may seem to be trivial but these tips can make or break you on your most important running days.

Eating well balanced meals is more important that all the supplements in the world. It is a known fact that a lot of Olympic athletes have gone organic and generally place supplements to their proper place, that is, to supplement 3 to 5 healthy balanced meals.

Making sure to get greens and essential fatty acids that are hard to find naturally should ensure that the runners is in top shape. Also limiting (but not eliminating) your cholesterol intake should give you that much needed boost to perform when you need too.

Running exposes you to many germs. In fact a typical runner will be exposed to more microbes than your typical couch potato. So it is best to be clean. A runner should avoid touching his or her face especially after touching foreign objects. Touching dirt or a dirty hand rail for example can be seriously bad if you don’t remember to wash your hands just before eating.

Runners who are training hard may push themselves to the limit and weaken their resistance. This makes them ripe for airborne microbes which can cause a simple cold or even knock them out with pneumonia. The best way to combat this is to bathe and wash your hands after each and every run.

Sleep should be everyone’s best friend. Most of the western world lack sleep. Runners especially need lots of it to repair their damage tissues, ligaments and hard working heart. Anyone who pushes hard without proper sleep will eventually tear down their heart.

A very dangerous trend for amateur runners is to down an energy drink habitually when running. These stimulants may force your heart beyond their limit. There have been many stories about super healthy athletes dying because of them. So try to limit your stimulants and rest when your heart exhausted.

Slowing down sometimes can be beneficial for serious runners. One of the greatest misconceptions in running is that training for a competition requires you to train until the competition day itself. What others do not know is that competitive runners cut back in their training and instead focus on rest for the big day.

Resting is part of training and cutting back in your training schedule a few weeks before your race will only serve to build up your stamina when race day comes.

All these tips are not hard to do. Runners should take care of their health a little more wisely. Running alone cannot make you healthy. But running is a tool that when combined with a proper lifestyle can give you a long and healthy life.

Healthy Tips For Busy Moms

Being a mom is a wonderful, fulfilling and all consuming event. Just because you’ve become a parent, however, doesn’t mean you don’t deserve to look and feel your best! Remember despite becoming increasingly busy, you are still just as fabulous as you were before becoming a mom. Healthy habits are difficult to maintain in our fast-paced world because we expect every aspect of our lives to happen instantly. With all the technological resources we have at our finger tips we never have to wait for anything. One exception should be your health. Like it or not, waiting is what you have to do if you want to see changes in your health. There are so many changes you can make in your life that can help you get on the right track. I’ve written about some of my favorite ways to stay healthy, and I hope they work for you like they’ve worked for me.

1. Walking- This is one of the easiest activities you can do to get your health on the right path. Walk with a friend around your neighborhood, walk your dog to a local dog park, go on a walk with your kid(s) on a nature trail, or take your baby for a walk in a stroller. If you have the time I would suggest walking for an hour a day, but if you can only get out of the house a few times a week that’s okay too. I was recently in Italy and every evening the locals would stroll the streets before dinner on what’s call a passeggaiata (which is a slow walk). The entire family participates in these. Get your whole family to take a stroll before dinner. It will be a great way for everyone to bond, and you’ll get some exercise!

2. Eat fiber- If you’re really busy and just don’t have a lot of time to snack all day, you should think about eating a fiber rich breakfast. My favorite thing to eat in the mornings is Quaker Oats Weight Control oatmeal. It’s quick, easy, and they have different flavors. It has 6 grams of fiber, and, I kid-you-not, it keeps me satisfied for several hours! Now, I’m not telling you to starve yourself, so if your hungry go-ahead and eat some fruit. Another great benefit of fiber is that it lowers cholesterol and reduces your risk of heart disease.

3. Drink lots and lots of water- This is really important because you can’t always distinguish between hunger and thirst cues. Keeping yourself hydrated throughout the day will prevent you from munching when you should be keeping hydrated. If you’re not a big water drinker try Omega to Go. Just mix a packet in your water and you’re ready to go! They taste terrific, and they’re great for using in a water bottle.

4. Take the stairs- I know everyone has heard this before, but it’s an excellent alternative if you can’t make it to the gym everyday. If you work on the 50th floor, don’t kill yourself hiking up all those steps. Instead, tell yourself you’ll walk up or down 4 or 5 flight then take the elevator. Increase the number of flights you take by 1 every week or every two weeks. You’ll forget that you’re working out, and you’ll have toned legs in no time!

5. Eat almonds- These are my absolute favorite in-between meal snack. Eating whole, raw almonds has many health benefits including lowering your cholesterol. Ignore the high calorie count and stick to about 2 ounces a day. Almonds are the perfect on-the-go snack. Just toss a handful or two in a bag and you’re ready to go. Also try almond butter instead of peanut butter. It’s delicious!

Stick to these small tips and you’ll notice changes in yourself. From experience I’ve learned that once you start eating healthy and exercising a little, you’ll love the way you feel so much you’ll adopt new habits. You might notice that you choose healthier options in a restaurant as opposed to something you may have normally ordered. Don’t give up because you deserve to feel like a goddess!

Simple Healthy Tips

hl3As a teen, you may tend to ignore suggestions from parents, teachers, and other nagging adults when it comes to health. You also ignore the signs your body sends warning of an impending illness. What you need to learn to do is heed your internal warning system and shut out the pressure from your peers if you want good health.

Warning signs that you are not eating healthy:

o Skin breakouts
o Fatigue
o Muscle weakness
o Lack of desire to do activities
o Lack of interest in physical activities
o Feeling like you always want to sleep
o Inability to focus on school work

Here are a few tips to change how you feel:

1. Eat breakfast… you may not think it is cool, you may not think you are hungry, but your brain and your heart think otherwise. Feed your body with good healthy food in the morning and it WILL make a difference in your energy levels during the day. Choose foods like fruit, cheese, eggs, or cereal. Avoid high sugar foods because those will give you a drop in energy half way through your morning.

2. Eat lunch… your friends may not think it is cool and you may think socializing at noon is more fun, but your organs and your bones don’t agree. Your body needs food halfway though your day and that means milk, protein, and healthy carbohydrates. Your afternoon will go better for you at school if you have had a healthy lunch. And if you are into sports, lunch is a must to provide your bones and muscles with the energy they need to perform at practice or the all important game. Sports drinks are okay too but look at the caffeine and the sugar levels. Sports drinks should supply you with the vitamins and minerals you need to supplement the loss you have during exercise.

3. Don’t skip dinner… teens need a balanced meal at the end of the school day to replenish your body with the nutrients for growth and muscle development. You need dinner, and the family time wouldn’t hurt either. If family dinners are not something common at your house, make yourself a good dinner, just don’t skip this meal.

4. Get enough sleep… another thing your peers may poke fun at. Teens need 8-12 hours of sleep a night to grow, learn, and feel good. A late night on the computer and text messaging your friends does nothing for your health. Don’t be ashamed to go to bed early a few nights a week. Your health may depend on it.

Do these things on your own without being nagged and you will be rewarded with feeling more energetic and less stressed. Maybe you can even pressure your peers to try it too.

The Truth Behind Healthy Tips

Have you ever tried to do work in a crowded cafe’? It is not easy, and often I find myself trying very hard to tune out the conversations around me. But today, I happened to sit down next to two women and I just couldn’t shut my ears. One woman was telling her friend about the new diet program she had started, which is a pretty common conversation right now considering we just started a new year. After listening only a few minutes, I was finding it extremely difficult not to poke my nose in their conversation. Still, I mustered the strength to just sit and keep typing away on my laptop.

This woman next to me was telling her friend about all the different types of prepared food her “great new diet” included; energy snack bars, pre-packaged meals, oatmeal and soup that miraculously all had the same caloric quality and nutrient impact. I wondered, how are these companies so good at making someone think that was good for their health?

The diet this woman was describing could only be one of those programs where the meals are packaged nicely into individually wrapped boxes that are labeled with nutrition information that illogically tries to help you understand how it will affect your body. For those of you that often wish and hope that the latest diet you’ve heard about will bring you to the shape you dream to be, take some time to read the article, “Fad Diets: Why They Are Bad & How To Spot Them,” by Wellsphere.com. This poor women sitting near me had fallen prey to one of these fad diets, a program that doesn’t encourage you to eat real food, because heaven forbid you can’t count the actual number of calories in the food you are eating!

From my years of self-education, I have a reasonably extensive understanding of nutrition and I’m continuing to build my knowledge through coursework at NYU. Listening to this woman speak made me wonder if these diet “experts” had even taken one nutrition class. I felt compelled to get up, walk over to the woman’s table and start reading aloud an article I had just read, “3 Reasons Crash Diets Don’t Work,” by Tina Haupert. This article seemed like it was written to save women just like her from wasting their time on another weight loss program that would never work and would only leave her feeling discouraged. But I didn’t. I just sat at my laptop, typed away and tried to let the sounds of their conversation drift into the background.

I felt truly sorry for this woman. She was taking the initiative to be healthy and take care of her body, but she fell victim to some crazy diet plan. I wanted to tell her, “Stop, don’t do this! I can help you! Those diet program creators are just trying to sell their product!” None of the food recommended in the diet was actually even food. It was only a bunch of chemically-enhanced mixtures in a perfectly-proportioned calorie-count package. Isn’t it so convenient that in order to successfully complete this diet program, you have to eat only their “food!” Whether you meet your goals or not, they are making money on your initiative. Your health is of no matter to them.

Living a healthy lifestyle shouldn’t be packaged in a box and complicated. You should not need a degree in nutrition to be able to calculate the right portions to eat, or a private chef to cook your meals. And the truth is, it doesn’t. Unfortunately, so many people looking to lose weight are desperate and confused and the proper information is not readily available.

Looking over at the two women chatting, I found myself wishing they were my friends so that I could simply talk them out of following such crazy diet programs. I wanted to explain to them that calorie intake is not the only important factor in weight loss or weight gain. What is important is eating “real food” to help your body reach your healthy weight.

I read an article recently by a respected physician that talked about how processed foods can actually prohibit weight loss because they disrupt metabolism. The diet this woman was describing could actually cause her to NOT lose weight. Instead, the bulk of her diet should include foods that are unprocessed, naturally occurring, and the best are plants instead of animal products. Cooking meals at home can also help to control quality by allowing you to watch ingredients more carefully. It is also helpful to eat a variety of vegetables, in larger portions, to maximize your intake of vitamins and minerals necessary for good health. And don’t forget to drink lots of water and avoid any and all soda. Keeping refined carbs and sugars out of your diet will play an important role, and artificial sweetener should be avoided as well.

If I was friends with the woman at the table next to me, I would have given her healthy recipes and told her to eat when she was really hungry – ravenous even – instead of eating every hour or so. Then, I would encourage her to fill up on fresh and healthy whole foods, but not to over-eat.

I would also tell her that it’s important to be physically and mentally satisfied as well. It’s important to eat food that tastes good and doesn’t leave you feeling hungry and deprived. I would tell her that she should think long and hard about starting a program that makes socializing or leaving the house difficult.

But unfortunately, we were strangers sharing this small space in a cafe’ and so I couldn’t share this advice with her. However, she was a reminder of why I care so deeply about helping people live healthy lifestyles and hope that someday, a woman just like her will come to me for advice and I will be able to share my knowledge and really change the way she eats and lives. I would help put her on a path that keeps her healthy, allows her to achieve her goals and eliminates her desire, or need, to diet forever.

ealthy Tips to Help You with Menopause

Most of the time, for being strained out of menopause, women don’t pay attention to their health.

That is totally wrong. Living healthily can even help a lot in facing menopause.

To do so, you can try these healthy yet easy tips below:

  1. Breakfast Power

Chances are you have been sleeping during the night and it has been at least 8 hours or more since you last ate. A healthy, hearty breakfast gives you the fuel you need during the day, or at least until lunch. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night’s pizza!

  1. Get Physical!

It’s not as difficult as you might imagine to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator.

  1. Power Snack

If you eat right during the day, it’s OK to eat cookies, chips and candy, as long as you do it only occasionally, and in moderation. Snacks are a great way to refuel. Healthy snacks include a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal.

  1. Work Your Heart

Vigorous work-outs – when you’re breathing hard and sweating – help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow up with activities that help make you stronger such as push-ups or lifting weights. Then cool down by stretching and deep breathing.

  1. Too Much of One Thing is Not Always Good

You can eat foods such as hamburgers, french fries and ice cream and still eat healthy. The key is how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you get all these nutrients.

  1. Activate Your Family and Friends!

Research has shown that you are more apt to remain on an exercise regimen if you exercise with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

  1. Eat Your Fruits and Veggies

Fruits and vegetables give you carbohydrates for energy, plus vitamins, minerals and fiber. Whole-wheat bread is healthier than white, as is spaghetti and oatmeal. Bananas, strawberries and melons are great tasting fruits. Don’t forget to add lettuce to your sandwich for a daily serving of vegetables