Tuesday, August 31, 2010

Fitness Tip

Trying to improve your swing? When practicing, you’ll get better more quickly if you vary your routine and work on several skills at once.

Practice does make perfect — with one very big caveat. Doing repetitive drills, in which you practice the same skill over and over again, can keep you from improving quickly. According to a study in Nature Neuroscience, it’s better to practice several skills at once. Mixing it up challenges your brain more, so that the brain has to recruit more neurons to process the information. This leads to a more deeply engrained memory of the skill. If you practice the same movement over and over again, your brain doesn’t have to process it as deeply. That’s why it’s better to include several skills within a practice session.

Sunday, August 29, 2010

Motivational

Successful people are always looking for opportunities to help others. Unsuccessful people are always asking what's in it for me?

Brian Tracy

Thursday, August 26, 2010

Wellness Tip

How to embark on a healthier lifestyle: Set goals based on actions rather than outcomes, and track your progress in a diary.

Your doctor just gave you a laundry list of ways to improve your health, but where do you start? Figuring out how to implement and stick with new habits can be tricky. That’s why the American Heart Association is commending new guidelines to help you get and stay on track. Setting concrete goals, such as walking for 30 minutes a day, are more effective over the long-term than simply saying you need to walk more. Focusing on your actions instead of the results is also key. If you tell yourself you need to lose 10 pounds, you’re more likely to quit exercising if the scale doesn’t budge. But if your goal is to log two miles every day, you’ll achieve a greater sense of acomplishment. Keep a journal to write down your progress every day, so you can reflect back on how far you’ve come.

Tuesday, August 24, 2010

Food Tip

BUTTER VERSUS MARGARINE

When it comes to the taste of butter versus margarine, some say butter is better. What about the health of your arteries? Butter is rich in saturated fat and cholesterol and stick margarine is rich in trans fat. Cholesterol, saturated fat, and trans fat all can raise LDL (bad) cholesterol and in addition, trans fat can also lower HDL (good) cholesterol levels. Consider a healthier option—buy a trans fat-free
tub of margarine that you enjoy, and eat it in moderation.

Monday, August 23, 2010

Motivational

"Success often comes to those who dare to act. It seldom goes to the timid who are ever afraid of the consequences"

Jawaharlal Nehru

Sunday, August 22, 2010

Health Tip

BIKE TO MANAGE WEIGHT

Riding a bike is as effective as walking briskly at helping premenopausal women avoid weight gain, a new study reveals from the Archives of Internal Medicine. So consider mixing up your workouts by alternating brisk walking and bicycling, on most days of the week, to help manage your weight.

Saturday, August 21, 2010

Food Tip

If your kids eat a lot of produce, you may want to buy organic. A new study found a possible link between ADHD and pesticide levels.


A study in the journal Pediatrics found that kids with higher than average levels of organophosphate pesticides in their urine were twice as likely to have attention deficit hyperactivity disorder (ADHD). However, researchers tested only one urine sample per child, which means they were unable to tell whether a child’s pesticide levels remained constant over long periods of time. While more research is needed to confirm whether pesticides may truly be associated with ADHD, you can lower your children’s exposure to pesticides by choosing organic or locally grown produce. While not organic, fruit and vegetables sold at farmers’ markets tend to contain much lower levels of pesticides than commercially grown produce. Foods with the highest pesticide content include celery, peaches, strawberries, blueberries, peppers, spinach, kale, potatoes, cherries and imported grapes.

Thursday, August 19, 2010

Fitness Tip

EXERCISE WHILE SICK?

How do you know if you are too sick to exercise? Use the neck rule: If your symptoms are above the neck, such as a cold with runny nose or scratchy throat and you feel up to it, it should be OK. If your symptoms are below the neck, such as a deep cough, an upset stomach, aching muscles, fatigue, or fever, let your body rest. Listen to your body. When in doubt, ask your doctor.

Wednesday, August 18, 2010

Motivational

"Success is living up to your potential. That's all. Wake up with a smile and go after life...live it, enjoy it, taste it, smell it, feel it"

Joe Knapp

Tuesday, August 17, 2010

Mind Tip

Nervous about an upcoming presentation? Boost your performance with the help of a lucky charm. Superstitions can help us do better.

Baseball players are a notoriously superstitious bunch. From Big Papi’s spitting in his palms to Nomar Garciaparra’s constant glove-tightening, many MLB-ers believe these rituals can help them do better. New research suggests they might be right. Indulging your superstitions can help boost self-confidence, according to a new study published in the journal Psychological Science. If it helps you feel better, there’s no reason not to use your lucky rabbit’s foot, say the study’s scientists. Just be careful not to rely on them too heavily. You don’t want to flunk an exam or flub a job interview because you left your good luck charm at home.

Monday, August 16, 2010

Motivational

"Success is getting what you want. Happiness is wanting what you get"

Dale Carnegie

Sunday, August 15, 2010

Health Tip

Keep your heart healthy with flavonol-rich green tea, black tea and cocoa. Flavonols may offer protection to people with heart disease.

Flavonols, a chemical found most abundantly in black tea, green tea, red wine and dark chocolate, may offer health benefits to heart disease patients by reducing blood pressure and improving blood vessel health. In a study at the University of California, San Francisco, researchers found that a diet high in flavonols doubled the circulation of angiogenic cells in the blood. These cells help maintain and repair the interior lining of our arteries, protecting them against damage and atherosclerosis. For the study, researchers gave volunteers a daily cocoa drink with 375 mg of flavonols. Flavonol content in tea, wine and chocolate vary greatly, depending on its growing conditions and manufacturing process. A cup of green tea contains anywhere from 56 to 511 mg of flavonols. Three and a half ounces (100 grams) of dark chocolate has about 43 to 63 mg. To get flavonols from chocolate without the fat, add a scoop of nonalkalized cocoa powder to your coffee or smoothie. Cocoa powder has more of the heart-healthy flavonols than chocolate bars do.

Thursday, August 12, 2010

Health Tip

Taking a walk? Kick it up a notch with some hill work. Short bursts of vigorous exercise may help protect against cell aging.

Small bouts of vigorous activity — about 14 minutes a day — may help protect our cells from aging. Telomeres, protective sheaths of DNA that hold our chromosomes together and keep them from unraveling, are thought to be a strong indicator of aging and longevity. The longer they are, the longer our lifespan. Cellular wear and tear can cause telomeres to shorten over time. Short telomeres have been linked to health problems, including heart disease, diabetes and early death. But a new study suggests that small amounts of vigorous exercise may help keep telomeres intact by buffering them against the effects of psychological stress. Stress also appears to shorten telomeres, while past research has linked regular exercise to longer ones. The key to vigorous exercise: Get your heart rate up and sweat. Jogging from one telephone pole to the next or walking up a steep hill during your regular walking program is a great way to do it.

Health Tip

Steer clear of rude coworkers. They’re not just bad for morale — they can also make you more mistake-prone.

Constantly dealing with rude coworkers or abusive bosses? Whether you’re the victim of unkind words or simply witness them directed at others, workplace rudeness is associated with poor performance. According to a review in the British Medical Journal, novices are particularly susceptible to making mistakes when exposed to office tension. When working on important projects, try to avoid toxic or negative people by putting on headphones or establishing a “do not disturb” zone.

Tuesday, August 10, 2010

Motivational

Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.

- Frank Outlaw

Shakeology is a Low Glycemic Food

The results are in. Shakeology® is now certified low glycemic. It’s another stamp of approval that Shakeology is good for you. But that’s not all. Shakeology came in at just 24 on the glycemic index (GI). A number that’s very low and something to be excited about.

Simply put, the glycemic index is a way to measure how carbohydrates react in your blood. When you eat carbs, your blood sugar level rises anywhere from a little to a lot. The GI uses a scale of 0 to 100, with higher numbers given to foods that cause the most rapid rise in blood sugar.

What’s the glycemic index?

High-GI foods cause the body to produce higher levels of insulin but sometimes too much. This gives you an energy burst, known as a “sugar rush.” It feels good at first, but then your blood sugar drops rapidly to lower than normal levels, known as a “crash.” Eating low-GI foods is a smart way to avoid the “sugar rush and sugar crash” cycle. And they’re good for you because they stabilize blood sugar and insulin levels. High blood sugar drives your body to produce more insulin. Foods with a high-GI (above 70) include white bread, pretzels, French fries, and most processed foods. Eating these foods triggers a rapid rise in blood sugar and insulin levels, which:

• Encourages your body to store fat
• Creates a cycle of hunger pangs and feeling unsatisfied
• Causes an energy crash that leaves you irritated and tired
• Can lead to high blood pressure, fluid retention, and diabetes

Foods with a low-GI (under 55) include spinach, oatmeal, peanuts, and Shakeology. Consuming these foods helps stabilize blood sugar and insulin levels, which:

• Increases levels of glycogen, a hormone that causes body fat to be burned
• Gives you a feeling of satisfied hunger
• Helps balance moods
• Reduces the risk of heart disease, helps control diabetes, and positively affects the aging process

Here’s why:

Believe it or not, Shakeology’s GI rating of 24 is much lower than most fruits, some vegetables, and pretty much every processed food ever made. It keeps your sugar levels in check while supplying nutrition that satisfies, energizes, and helps promote good health. As you can see, eating low-GI foods like Shakeology is good for you.

HIGH (GI:70 or above) MEDI UM (GI:56-69) LOW (GI:Under 55)

BAKED POTATOES (GI=93) BEETS (GI=69) ORANGES (GI=42) RICE CAKES (GI=82) SWEET POTATOES (GI=61) SHAKEOLOGY (GI=24) PRETZELS (GI=83) WHITE RICE (GI=64) APPLES (GI=38) CORNFLAKES (GI=81) PINEAPPLE (GI=59) BROCCOLI (GI=10)

Sunday, August 8, 2010

Food Tip

All chicken nuggets are not created equal. Many are high in saturated fat and sodium. Look for lean chicken and whole-grain breading.

They’re one of the most popular choices in school cafeterias, and yet chicken nuggets are all too often made with low-quality meat, are high in cholesterol-raising saturated fat and are loaded with heart-unhealthy sodium. If your kids love ’em, look for a brand that uses lean, antibiotic-free chicken and whole grains for the breading. Oven-bake them the night before, chill them, and send them to school with an ice pack. While they generally taste better warm, kids love them cold too!

Friday, August 6, 2010

Similar weight loss, HDL edge for low-carb vs low-fat in randomized diet study

Philadelphia, PA - Low-carbohydrate and low-fat diets coupled with comprehensive behavioral coaching in a randomized trial were similarly effective for weight reduction, while HDL-cholesterol levels ended up higher with the low-carb approach, researchers report in the August 3, 2010 issue of the Annals of Internal Medicine [1].

Lead author Dr Gary D Foster (Temple University, Philadelphia, PA) told heartwire that for him, the weight-control message "is that patients should probably be less concerned about whether the diet is high in this or low in that and more concerned with using behavioral strategies, like keeping track of what they eat, to help them adhere to healthy eating habits."

In the multicenter study that randomized 307 persons to follow one or the other diet, both groups achieved about 11% weight loss at six months and a total of 7% at 24 months; both changes were significant. Both diets were also associated with increased HDL-cholesterol, but the increase was significantly higher for those on the low-carb diet.

Because weight loss itself affects HDL concentrations but was the same in both groups, Foster and his colleagues write, "we were able to determine that a low-carbohydrate diet has greater beneficial long-term effects on HDL-cholesterol concentrations than a low-fat diet."

Daily Motivational

"Striving for success without hard work is like trying to harvest where you haven't planted"

David Bly

Wednesday, August 4, 2010

Health Tip

Heavy alcohol consumption is the single most important cause of illness and death from liver disease (alcoholic hepatitis and cirrhosis) and contributes to approximately 65% of all cases of pancreatitis.

Wellness Tip

Eliminate 80 percent of your stroke risk factors by avoiding smoking, obesity, a poor diet, high blood pressure and a sedentary lifestyle.

Even if stroke runs in your family, you can still greatly reduce your risk of having one. A study published in The Lancet examined 3,000 people who had strokes and another 3,000 people with no history of them. The research found that 10 risk factors account for 90 percent of all strokes. And many of the ones most closely associated with stroke are preventable. To lower your risk, quit smoking, lose weight if you’re overweight (especially if you carry it around your abdomen), follow a healthy diet, walk for 30 minutes most days of the week, and get your blood pressure and cholesterol numbers within a healthy range. Limit your salt, make sure your alcohol intake is no greater than one drink per day for women and two for men, and work on controlling stress and depression.

Monday, August 2, 2010

Daily Motivational

Don't ask yourself what the world needs. Ask yourself what makes you come alive, and then go and do that. Because what the world needs is people who have come alive.

- Harold Whitman

Health Tip

Your exercise plan should include both cardiovascular and strength-training workouts.