The Snack That Keeps You Regular

Next time you get the munchies, smear a few celery sticks with a couple of tablespoons of peanut butter. Eating lots of water-rich foods (aka celery) and getting adequate magnesium (a la peanut butter) may help keep you regular.
Keep It Moving
A lack of fiber in the diet is a common culprit in constipation. But not getting enough magnesium or not eating enough water-packed foods may have an impact, too. In fact, women in a recent study were most likely to suffer from constipation if they had low magnesium intake and didn’t eat many juicy foods (think watermelon, oranges, peaches, cucumbers, tomatoes).

Just Add Water
Although ample research has found that fiber improves or prevents constipation, this recent study didn’t. But the researchers think the women’s generally low intake of fiber to start with probably affected the results. So don’t ditch your high-fiber breads and cereals. Just remember that the key to making them work is to get plenty of water with them.

Source:http://www.realage.com

Be a good healthy role model

(Nov. 13, 2008) — The leaves have begun to change colors, accenting the horizons in hues of red, gold and orange. The weather is becoming cooler, and the days filled with sunlight have quickly become summer memories. Has your family’s waistline become a summer memory, too?

As the days pass, we eagerly plan our holiday calendars, but we seem to postpone our physical fitness activities because they are not a matter of importance … or are they?

During this season, the hard work associated with physical fitness activity and conditioning will quickly become a thought of the past as endurance levels will decrease, and stress and fatigue will quickly engulf your lifestyle if you choose not to include physical activity as part of your weekly regiment.

As choices are made, we must consider the lives of those around us who are directly affected by the decisions we make. Children, for example, are the most affected.

As role models, parents and guardians must be mindful of a child’s eager mind to learn. Parents or guardians should begin to introduce the idea of a healthy lifestyle to their children. A plan that is well-organized is great, but without action, it is simply an idea that is replaced and buried in the mind.

This season, create a plan that not only benefits you, but benefits your entire family. If you think that you only have to worry about yourself, consider yourself a walking advertisement on how you perceive a healthy lifestyle.

Did you know that nearly 25 million children are overweight in the United States? Shockingly, the rates for childhood obesity have tripled in 30 years. Sadly, it is a disease that may take the life of a child before that child becomes an adult.

Childhood obesity may lead to diabetes, high cholesterol, high blood pressure, liver disorders, sleep disorders and eating disorders.

How do we create positive changes?

• Eat dinner with your children every day. Take the time and talk to each other and discuss the day’s events.

• Limit the purchase of soda and pre-packaged foods. Foods that have no nutritional value should be discarded and avoided. Instead, substitute 100 percent fruit juices for beverages and fresh fruit as a snack, and encourage milk or water as an alternate beverage.

• Alter the recipes to create a more nutritionally sound meal, by adding puréed vegetables to most recipes.

• Advocate the importance of eating well-balanced meals, by including the “greens,” often referred to as vegetables, with every meal, carefully ensuring that there are two parts of greens for every one part protein.

• Create fun outside. The glorious colors of fall will allow you to create fun and exciting outdoor activities for you and your entire family.

• Create fun inside. If it is too cold outside, create mini physical fitness activities indoors. Have a workout competition with your children; you don’t need to have a large athletic room, simply a place where everyone can do timed pushups, sit-ups and leg lifts.

• Don’t forget the chores; you may want to assign them and time everyone to see who finishes first and does the best job.

Lastly, it is the support and guidance from parents, guardians, family and friends that make the difference in a child’s life.

Take action, advocate and perform. Place your fitness goals as a family into action, one day at a time. Keep that summer waistline year-round, and watch your children grow into healthy cognitive adults.

Send your thoughts and questions to: fitness@leadernewspapers.net.
source:http://leadernewspapers.net/modules.php?name=News&file=article&sid=8786

myth 3! Miracle machines can get you fit with minimal effort!

The Truth:

Sounds too good to be true? You're right! Remember the first rule of exercising: if you do not work for it, it doesn't work. Quick-fit machine, promising fitness with no effort required sounds very good. But if it works, athletes would probably not need to train everyday and gyms would be out of business!

Myth 2! Eating before workout is bad.

Food and fluids will provide fuel which is required to provide energy for your muscles to work efficiently. So do take a small meal or healthy snack between one to three hours prior to exercising. Load up your body with some premium "fuel" such as fruit,yogurt or whole wheat toast before starting your daily workout!

myth1! SITS UP WILL REDUCE FAT AND STOMACH

THE TRUTH...
Sits-up DO NOT reduce fat around stomach! Exercising a specific muscle group of a particular body part will not burn fat from that area. Energy comes from fat, which goes to the muscle through the bloodstream and reduces stored fat from the body. Sit-ups may improve the size and shape of abdominal muscles,but will not target belly fat for loss..