Past Tips of the Day


If you have asthma or other respiratory problems, watch the air quality report for the day.

Limit your time outdoors on days that have moderate to poor air quality outlooks. Plus, don't forget to take your inhaler or other medication when you go out.


Drink plenty of water; your body needs it to prevent dehydration during warm summer days.

Take bottles of water with you, if you're going out for any length of time. Remember, infants and toddlers can become dehydrated much more easily than adults, so be sure they get lots of liquids.


Improve your heart health: take advantage of summer's slower schedule by using your vacation time to unwind.

Vacations have multiple benefits: They can help lower your blood pressure, heart rate, and stress hormones such as cortisol, which contributes to a widening waist and an increased risk of heart disease.


With heat, humidity and outdoor summertime activities on the rise, be on the lookout for signs of heat-related stress.

Some symptoms of heat exhaustion to watch out for are: heavy sweating; paleness; muscle cramps; tiredness; weakness; dizziness; headache; nausea or fainting. People experiencing symptoms should be moved to a cool, shady or air-conditioned area and provided cool, non-alcoholic beverages.

Sealing your home “envelope” — the outer walls, ceiling, windows and floors-can help increase the energy efficiency of your home.

This includes adding insulation, especially to the attic; sealing air leaks to stop drafts and get full performance from your insulation; and, choosing ENERGY STAR qualified windows when replacing old windows.

Effective air sealing, combined with the right amount of insulation, can save up to 10 percent on energy bills. Energy used in our homes often comes from the burning of fossil fuels at power plants, so sealing your home helps protect the environment.

If your cooling system's more than 10 years old, now is the time to consider upgrading to a new unit that has earned the ENERGY STAR.

Older units may not cool efficiently, costing you more than they should on your energy bills. And, when you use less energy, you help protect the environment. In fact, if just one household in ten bought ENERGY STAR heating and cooling equipment, the change would prevent 17 billion pounds of air pollution.

If sized and installed correctly, and supported by a properly sealed duct system, ENERGY STAR qualified heating and cooling equipment
  • can save you up to 20 percent on your annual energy costs;
  • will use 25 to 40 percent less energy than a new conventional system.

Choose the right grass for your climate.

If your area gets very little rain, don't plant a type of grass that needs a lot of water. Select grass seed that is well suited to your climate and other growing conditions such as the amount of sunlight and rain your lawn receives. Over-seed your lawn each Fall by spreading seeds on top of the lawn. A thicker lawn helps to crowd out weeds. Your local County Extension Service can advise you on which grasses grow best in your area.


Generously apply sunscreen: about one ounce to cover all exposed skin 20 minutes before going outside.

Sunscreen should have a Sun Protection Factor (SPF) of at least 15 and provide protection from both ultraviolet A (UVA) and ultraviolet B (UVB) rays. Reapply every two hours, even on cloudy days, and after swimming or sweating.


Eat more fiber-rich foods to help stay regular.

Fiber also can help lower your risk for heart disease, control your weight and prevent type 2 diabetes. Choose whole grain breads and cereals and include more beans and peas. Fruits and vegetables also provide fiber.


Set daily or weekly goals.

Long term goals are great, but are so far away we often forget why we're working so hard. To stay motivated, write down a daily or weekly goal and then follow number 7 (rewarding yourself) if you reach it.


See your doctor before you start any exercise program.

Get a full physical to make sure everything's in working order, then find a personal trainer in your neighborhood and make an appointment with him or her for a consultation. Most trainers will give you a free consultation and help you figure out what your fitness level is, your body fat and circumference measurements, and the right way to start a program.


Many people over 50 years old do not get enough vitamin B12.

Fortified cereal, lean meat and some fish and seafood are sources of vitamin B12. Ask your doctor or dietitian if you need a vitamin B12 supplement.


For optimal health, most people should reduce their intake of solid fats and trans fat by replacing them with monounsaturated and polyunsaturated fats.

Solid fats are found in fatty animal-based foods such as well-marbled meat, poultry skin, bacon, sausage, butter and whole milk products. Trans fat is found in foods made with vegetable oils that have been partially hydrogenated such as cookies, donuts, pastries and crackers.

Most fats should be polyunsaturated or monounsaturated such as liquid vegetable oils like canola, olive, corn, peanut and soybean. Plant-based foods like nuts, seeds, olives and avocados also contain these healthy fats.


Increasing your intake of potassium along with reducing sodium (salt) may lower your risk of high blood pressure.

Fruits, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium. Also, choose and prepare foods with little or no added salt.


Older adults need more vitamin D and calcium to help maintain bone health.

Include three servings of vitamin D-fortified, low-fat or fat-free milk and yogurt each day. Other calcium-rich foods are fortified cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones. If you take a calcium supplement or multivitamin, choose one that contains vitamin D.


The number of calories you need each day depends on your age, gender and activity level.

For women who are:
Sedentary (not active) 1,600 calories per day
Moderately active 1,800 calories per day
Active 2,000 calories per day
For men who are:
Sedentary (not active) 2,000 calories per day
Moderately active 2,200 to 2,400 calories per day
Active 2,400 to 2,800 calories per day



Take the necessary steps to avoid unnecessary injuries.

Before you start: Have your child undergo a thorough medical examination. Required by many states, this exam should identify any preexisting medical conditions that could be exacerbated by playing sports. If you have questions about your child's overall conditioning or nutritional status, consult with a personal trainer or registered dietitian who specializes in the unique requirements of children.

Got protection? Make sure your child has the right protective equipment and that it is in good condition. Helmets, especially, are essential for reducing the incidence of head trauma, particularly in activities such as football, martial arts, bicycling, skatebboarding and inline skating.

Focus on the fun Like adults, children are not immune to overdoing it in the quest to be the best. Competition is a healthy aspect of sports, but the desire to win at all costs can quickly lead to injury and frustration. It may also encourage a child to play through a seemingly minor injury, which can result in more extensive or permanent damage.

Keep plenty of fluids on hand Children are more susceptible to heat-related illness than adults than adults are, and their bodies' needs for water often take a back seat to their need to run and play. Caffeine-containing sodas exacerbate this problem by encouraging fluid loss; water and sports drinks are better choices.


Being active can stimulate brain cell growth and lower the risk of developing Alzheimer’s disease.

German researchers put 30 adult female mice in an ''enriched environment'' that included toys, a running wheel and unlimited food and water for 10 months.

Compared to mice kept in cages, the active mice grew five times more new brain cells and showed fewer sign of age-related brain degeneration. They also were more curious about their surroundings and better able to learn new things.


Warm up before you tee off.

Australian researchers spied on 1,040 golfers and found that about half of them began play without any kind of pre-game warm up. Those who did warm up did so by taking a few practice swings at the tee. However, fewer than three percent warmed up adequately to help prevent injury and improve performance. Most experts recommend a 10- to 15-minute warm-up for most amateur golfers.


Join a strength training program.

A healthy body is achieved by following a simple plan. Use strength training to build core muscles, lose excess weight by increasing your metabolic rate to replace fat with muscle, and follow a nutritious diet that provides the necessary vitamins, minerals, and fiber to sustain your activities throughout life.


Research shows that making small changes can add up to a big difference in being healthy

For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss.


Participate in activities unique to each season will help keep workouts fun and fresh.


Swim in the summertime. Play sand volleyball in the spring. Even sledding in the winter is a good workout, because you have to climb up a heap of snow to sled down it again. Partipating in activities you can only do during certain times of the year will spice up your workout and make it more of a fun activity rather than a monotonous exercise routine.


Have cooking parties with friends to give you ideas for new, healthy recipes to try.


The more healthy receipes you have in your repertoire, the more likely you'll be to use one of them. The key to maintaining healthy diet is to have a variety of options so your tastebuds don't get bored. Host a potluck where guests brings their favorite healthy dish as well as enough receipe cards for everyone present.


Avoid the urge to lick your lips when they are chapped. While it may provide immediate relief, it will only slow the healing process.


When saliva evaporates, your lips will be further dehydrated. Instead, remember to always carry and use lip balm. It not only hydrates lips, but also acts as a protective layer against further damage.


Practing good posture will make your abs look flatter and make you look taller.


For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and your heels.


Make a public commitment to lose weight and maintain a healthy lifestyle.


Write down your commitment, put it on your refridgerator, tell your friends, spouse, coworkers or even pets. Putting your commitment at the focus of your life will give you motivation to achieve your goal.


Foods that are low fat or fat free may still have a high calorie content.


Just because a food is low fat or fat free doesn't mean you can eat as much of it as you want. These foods still have calories, and calories equal pounds. Even foods low in calories aren't good if you eat too much. Remember to watch your portions!


Incorporate healthy proteins into your meals and snacks to help fill you up and keep you satisfied.


Protein is more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. Eat healthy proteins like lean meat, yogurt, cheese, nuts or beans.


Fruit juice contain nutrients beneficial to your health, but watch out for the sugar content.


When buying juice, look for 100 percent fruit juice. Steer clear of juice drinks that have added sweeteners or are labeled as "juice cocktail". Look for the percent of real juice, noted on the nutritional label.


Try using extra virgin olive oil and vinegar as a substitute for fatty salad dressings.


If you must use salad dressing, opt for the fat free version. Also, dip your fork into the dressing instead of pouring it onto your salad. You'll use less while still getting the flavor.


Blueberries are at the top of the list as one of the most powerful disease-fighting foods.


That's because they contain anthocyanins, the antioxidant responsible for their dark blue color. These delicious berries are packed with fiber, vitamin C and are available all year long. Blueberries can help improve balance, coordination and short term memory. Add them into your diet by topping them on cereal, adding them to yogurt or munching on them all by themselves.


To remember the seven early warning signs of cancer (as designated by the American Cancer Society), think of the word CAUTION.


C hange in bowel or bladder habits.
A sore that does not heal.
U nusual bleeding or discharge.
T hickening or lump in the breast, testicles, or elsewhere.
I ndigestion or difficulty swallowing.
O bvious change in the size, color, shape, or thickness of a wart, mole, or mouth sore.
N agging cough or hoarseness.

Schedule an appointment with your doctor if symptoms persist.


Certain house plants can remove dangerous airborne contaminants commonly found in homes.


These plants are the red ivy, English ivy, variegated wax plant, asparagus fern and the purple heart. The plants can help remove pollutants in your house which can cause many illnesses, including asthma and even cancer.


Taking a hot shower can relieve cold symptoms.


The steam and humidity of a shower causes sinuses to drain and the lining of the nasal passages to constrict, relieving some of the stuffiness of a cold. You can achieve the same effect by sipping a cup of hot tea or having a bowl of piping hot soup. Conversely, drinking a cold beverage may increase congestion.

When weight lifting, look out at eye level or above to spare your neck and keep you from rolling your shoulders forward.


Furthermore, do not hold your breath while lifting weights. Try counting your reps out loud to help you to remember to breathe. Practice wide leg stances when weight lifting to help reduce the amount of pressure on your knees.


Eating foods that trigger saliva can help scrub away stains on your teeth.


Munching on celery, apples, pears, carrots or sugarless gum produces saliva and helps eliminate teeth stains. A bonus from all that saliva: It neutralizes acid that causes tooth decay.

Controlling house dust can is important to combat indoor allergies.


House dust also contains more hazardous chemicals than you might think, including lead, fire retardants, pesticides and other chemicals. Vacuum carpets at least twice a week, and change the vacuum bag or filter after each use to avoid spewing dust back into the air.


Plan out your next day before you go to bed. This will help put your mind at ease and de-stress so you can sleep better.


Even better, every Sunday night, make a post-it note for every day of the week. Write down things on them that you need to get done everyday so that you will not forget. Doing this on Sunday before your week starts is a stress free time and will help you remember everything.


You lose weight through fat-burning exercises like cardio and aerobics. Doing sit ups and other strength training exercises will tone muscles but not burn fat.


Fat and muscle are two different types of tissue and cannot convert from one to the other. So toning your muscles won’t get rid of you fat and toning less will not turn your muscles into fat. Furthermore, as you get more in shape, your body will be better at burning fat.


Sun damage is one of the main causes behind dry skin, wrinkles and roughness.


The sun's rays are the strongest between 10 a.m. and 4 p.m., so be sure to wear 45 SPF sunscreen. To prevent against chapped lips in cold weather, wear lip balm with at least 15 SPF sunscreen.


If your suffering from the flu, sliced, mashed or whole bananas are easy on the stomach.


They can be a go-to food if you've been hit with symptoms like nausea, vomiting and diarrhea. Bananas, along with Rice, Applesauce and Toast (BRAT) make up the BRAT diet - often the first foods doctors encourage people to try when they’re recovering from stomach flu and ready for solid foods.


Some nutritionists think eating locally may be even more important than eating organically.

That's because a vital factor in a food's nutrient profile is how long it took to get from farm to table: A head of locally grown lettuce, for example, may be more nutrient-dense than one shipped coast to coast. To eat local and organic, do your grocery shopping at the farmers' market or Community Mercantile.


To sneak in a bit of activity, order your food for pick up instead of ordering it for delivery.


This will force you to be on your feet, even for a little bit, and is much better than just sitting on the couch. It will also allow you to get out of the house and enjoy the fresh air for a few minutes.


When eating out, ask for low-calorie items even if they are not listed on the menu, such as low-calorie salad dressings or low-calorie sour cream.


If you ask them to, many chefs will also accomodate your diet by making healthier versions of meals by using less butter, less salt, adding vegetables. Furthermore, ask the waitor what's in a dish or what the serving size is if you are unsure. This will help you make healthier and smarter decisions.


Organizing your home and cutting the clutter will help you live a less stressful, healthier life.


When your house is filled with clutter, dust and other allergens that accumulate on surfaces can be hard to clean, compromising your health. Also, seeing the clutter everyday can make you feel stressed. To organize your house, throw away everything you don't need or haven't used in awhile, and then assign a specific place to all remaining items. Invest in home organization boxes and bins if necessary.


Organizing your home and cutting the clutter will help you live a less stressful, healthier life.


When your house is filled with clutter, dust and other allergens that accumulate on surfaces can be hard to clean, compromising your health. Also, seeing the clutter everyday can make you feel stressed. To organize your house, throw away everything you don't need or haven't used in awhile, and then assign a specific place to all remaining items. Invest in home organization boxes and bins if necessary.


In egg dishes such as quiches, frittatas, omelets, breakfast casseroles, you can use egg substitute in place of half the eggs.

So if the recipe calls for two eggs, blend one whole egg with 1/2 egg substitute (1/4 cup of egg substitute replaces each egg). By replacing one large egg with 1/4 cup egg substitute, you'll shave 45 calories, five grams of fat, 1.6 grams of saturated fat, and 213 milligrams of cholesterol.

Hunching over a cardio machine or using a death-grip on the handrail cheats your body and can throw off your alignment, jarring your spine, shoulders and elbows.


Don't set the incline or resistance so high that it causes you to hang on to the machine too tightly. Use a natural gait with a light grip. For a more challenging workout, hold on lightly with one hand and move the other arm, switching arms periodically. And save the reading for after your workout so you can focus on good form.


Make working out a family activity to encourage your children to be healthy and active.


Children will be more likely to get and stay fit if they have their parents as role models for a healthy lifestyle. Make a habit to play tennis with your children every Saturday morning, or take a walk on a trail after dinnertime. Thinking of your children can even motivate you to maintain healthy fitness levels.


One of the best ways to avoid weight gain while quitting smoking is to amp up the exercise.


Exercise also helps you burn off the nervous energy many smokers struggle with when they quit. Studies show that people who exercise while quitting smoking gain much less weight, and are twice as likely to kick the habit as those who don't.


Most experts recommend a 10 to 15 minute warm up for golfers.


Though golf is a low impact sport, injuries can occur. One such injury associated with golf is torn rotator cuffs. To avoid this from happening, it is important to keep muscles strengthened and flexible. Simple stretching can help tremendously. When you stretch, take it slow, only going to a point of mild tension. Just as it is important to stretch before you golf, it is equally as important to stretch after you golf.


Pregnant women should not be afraid to exercise, just talk to your doctor about what you can do.


Unless you have special needs, pregnant women can generally maintain close to the same levels of fitness as they did pre-pregnancy. Before you exercise during pregnancy, always check with your doctor. Once you get permission to proceed, you will find that leg extensions, standing curls, and other exercises can be done with ease. If you are not sure what you can and cannot do, ask your doctor for recommendations.


Any work out should start with a five to 10 minute warm up and should end with a five to 10 minute cool down session.


Whatever physical exercise you are involved in, you must remember to warm up before the exercise really starts. Your body needs to reach a certain level of readiness before it can actually start responding to exercise. Cooling down is also important so your body can relax, recover and return to its pre-exercise level.


Try working out at relatively the same time everyday to help increase the chances of turning your workout into a habit.


The best time for to work out is in the mornings. After work is also a good time. Working out too late in the night might energize you too much to go to sleep. However, no matter when you choose to exercise, start with making a commitment to exercise for 30 days. Really strive to achieve that goal and it will likely turn into a routine you cannot live without.

Every pound of muscle uses about six calories a day just to sustain itself, while each pound of fat burns only two calories daily.


Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. The small difference of four calories can add up over time. Focus on resistance training and weight lifting to increase your metabolism.


Avoid eating in stressful situations. It's a temporary fix to making you feel better.


Most people choose comfort foods over healthy ones when they are stressed. These foods usually contain a lot of sugar and are unhealty for you. When the rush from the sugar or refined carbohydrates wears off, you be left feeling sluggish. Stress eating is also a quick way to add on the pounds. Furthermore, eating while you are stressed can compromise your digestion.


Eat a variety of fruits and vegetables with each meal, instead of just one kind.


Greater variety tricks you into eating more food – and eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories. Cook them without added fat. And season with lemon juice and herbs rather than drowning them in high-fat sauces or dressings.


Eat a variety of fruits and vegetables with each meal, instead of just one kind.


Greater variety tricks you into eating more food – and eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories. Cook them without added fat. And season with lemon juice and herbs rather than drowning them in high-fat sauces or dressings.


Running and walking barefoot for a little bit a couple times a week can be good for your foot.


It increases foot flexibility as well as strengthens foot muscles. Foot muscles can be weakened by over-protective, over-controlling tennis shoes. Strong foot muscles mean you can stay on your feet longer will little or no pain.


It only takes 15 to 30 minutes with a dog or cat or watching fish swim to feel less anxious and less stressed.


Your body actually goes through physical changes in that length of time that make a difference in your mood. The level of cortisol, a hormone associated with stress, is lowered. And the production of serotonin, an important chemical associated with well-being, is increased.


Having ready-to-eat snacks and meals-in-minutes on hand sets you up for success.


You'll be less likely to hit the drive-through or call in a pizza order if you can throw together a healthy meal in five or 10 minutes. Here are some essentials to keep on hand: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas and bags of salad greens.


Eating a little fat first at the start of every meal slows your stomach from emptying.


You feel full sooner and stay full longer, so you don’t want to eat as much. Try eating a small handful of walnuts before your meal.


Eat on nine-inch dinner plates instead of the traditional 11-inch or 13-inch ones.


Studies have shown that the visual effect of eating is a powerful signal to your stomach to slow the digestion process. Eating from a nine-inch plate will satisfy you just as much as eating from a 13-inch plate, but you'll consume fewer calories.


Essential fatty acids can help prevent postpartum depression.


When the mother doesn't have enough of these essential omega-3 fatty acids, the baby borrows from the mother, leaving the mother with a depleted supply. Research shows that omega-3 fats are essential for normalizing moods. Consumption of fish, which contain these fatty acids, correlates with lower rater of depression, and especially postpartum depression.


Walking with dumbbells in your hands only increases your chances of needing shoulder surgery in the future.


If you are going to use dumbbells, make sure to practice perfect posture and have control of the weights.


Aim to get seven to eight hours of sleep every night.


Adults who don’t get enough sleep are at higher risk for heart attack, stroke and obesity than those who are well rested.


Exercising promotes better sleep.


Regular exercise can help you fall asleep faster and deepen your sleep. However, if you work out too close to bedtime, you might be too energized to sleep. For maximum benefits, exercise in the morning or afternoon.


When eating a meal, choose conversation over music or TV, which can distract you into eating more.


Other elements of your surroundings may also play a role in determining how much you eat. The more comfortable and relaxed you are, the more you'll probably eat. Choose bright lights over soft lights, and choose a warm room temperature over cold.


To make sure you receive the health and dietary benefits of whole grains and wheat, make sure the labels say they are 100 percent whole grain or wheat.


Anything else means that the food is also made with less-beneficial enriched or refined flour. Remember to avoid those with added sugars like high-fructose corn syrup or honey.


Exercise will help you lose the extra weight that’s stressing your joints.


By dropping weight, you'll feel less pain in your knees, ankles, back and hips.


Practicing good posture when you're sitting, standing and walking will strengthen your core.


For good posture, tighten your abdominal muscles and relax your neck and shoulders. Engaging in good posture will also add a small extra-calorie burn because you're working slightly harder to maintain the position.


Always pull your stomach muscles in when you’re doing abdominal exercises.


If you push your stomach out, then that's how your muscles will form. Also remember to relax your face and focus on your breathing.


A great way to maintain a healthy cardiovascular system is by adding flaxseed to your daily diet.


Flaxseed actually contains what is called alpha-linolenic acid, which is a fatty acid essential in controlling blood pressure. Flaxseed also helps with digestion; just make sure it is crushed for easier consumption and absorption.


When weightlifting, you must be in total control of the weights; don't jerk them around.


When you have to jerk the weight, it's likely you're jerking other muscles as well. This can lead to strain and injury, with the muscles of the back being particularly vulnerable. Control the weight, don't let it control you. If you are having trouble controlling the weight, switch to a lighter one.


Researchers recommend avoiding aluminum foil when cooking potatoes.


Baking potatoes and storing them in aluminum foil at room temperate has been linked to botulism, a bacterium produced toxin that can attack your body and can cause severe nerve damage and paralysis of both skeletal and respiratory muscles and, in extreme cases, even death. Using aluminum foil is OK if you're going to immediately eat the potato or refridgerate it.


Exercise stimulates the release of endorphins, which stimulate the pleasure centers of the brain.


When they are stimulated, they give you a sense of control, which is associated with a decreased need to eat out of control. Exercise also acts as an anti-depressant.


Eating in not only saves you money, it puts you in control of what's going into your food.


When you order something at a restaurant, the amount of butter or oil in your food is a mystery. When you cook for yourself, you're in control. You can use the leanest cuts of meat, organic fruits and vegetables, little salt and fat-free versions of items. Avoid the urge to eat out by keeping your house stocked with fresh and varied ingredients.

If you ride the bus to work, take some extra time and get off at the stop before your office.


This can add 10 to 20 minutes of walking a day. If you drive, park a block or two away to get some extra walking in. Even better, ride your bike to work if it's close enough. When you go to the grocery store, choose the farthest parking spot. If you are shopping on Massachusetts Street, try not to park directly in front of the store you want to visit. These little efforts will add up.


Put ice on an injury to take down the swelling.


Swelling makes joints stiffer and more painful, so the ice will also lessen the pain. Ice your injury for the first 48 hours, and then apply heat to the injury as it continues to hurt in order to loosen up joins and muscles.


Set realistic goals and reward progress.


Determining to lose 10 pounds in one week is only setting yourself up for disappointment. Not only is that goal unrealistic, it's unhealthy. Instead, set achieveable goals, such as working out six days a week for 30 minutes a day for a month, and then treat yourself to a reward after you've accomplished the goal, such a massage or new pair of jeans.


The ideal setting for sleep is a cool, dark room.


Try turning on a fan, and turn off the television and computer a couple hours before you want to go to sleep. On the weekends, try to rise one hour within the time you get up for work, because your body works best when it’s on a familiar schedule.


Water is a fine choice for most workouts. However; during continuous workouts of greater than 90 minutes, your body may benefit from a sports drink.


Sports drinks have two very important ingredients - electrolytes and carbohydrates. They replace electrolytes lost through sweat during workouts lasting several hours. Carbohydrates in sports drinks provide extra energy. The most effective sports drinks contain 15 to 18 grams of carbohydrate in every eight ounces of fluid.

Binge eating is a disorder often accompanied by anxiety, depression and personality disorder. Those suffering from the disorder should see a healthcare professional immediately.



Binge-eating disorder is characterized by recurrent binge-eating episodes during which a person feels a loss of control over his or her eating. Unlike bulimia, binge-eating episodes are not followed by purging, excessive exercise or fasting. As a result, people with binge-eating disorder often are overweight or obese. They also experience guilt, shame and/or distress about the binge-eating, which can lead to more binge-eating.


The older people become, the more they need regular exercise.


It helps prevent bone loss (reducing the risk of fractures) and reduces the risk of dozens of diseases associated with aging. It also increases muscle strength and may improve balance and coordination, which can reduce the likelihood of falling. It also increases the ability for basic living, making it easier to carry grocery bags, get up from a chair and take care of household chores. Being physically active is a real key in maintaining quality of life and independence.


Create new, active family traditions.


Instead of having a family picnic, try a family game of flag football or ultimate Frisbee. Plan family outings and vacations that involve vigorous activities such as hiking, bicycling, skiing, swimming, etc.


Observe sports and activities your children like, and then find out about lessons and clubs.


Some children thrive on team sports; others prefer individual activities. Some activities, like tennis and swimming, can be enjoyed for a lifetime and are much easier to learn during childhood.


Work in the garden or mow the grass. Using a riding mower doesn't count!


Rake leaves, prune, dig and pick up trash. Gardening will increase the amount of time you spend outside, and it can be a different form of exercise for the day. Plus, flowers around you might help you feel happier.


Don't overdo it during your workouts, especially if you're just starting out.


If you make your workout too strenuous, you are less likely to keep up the habit of working out, especially at first. Start by doing low- to moderate-level activities. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30 to 60 minutes.


Use music to keep you entertained during your workout.


Listening to music will help you have fun during your workout, and it will make the time seem to go by faster. Listening to upbeat music will help motivate you to keep up your energy while working out.


Make sure you are wearing comfortable clothing while working out.


Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity. If you are in a public place, do not wear clothes you feel self conscious in. If you are uncomfortable or focus on how you look, your workout will suffer.


You might be considered overweight if your waist size is 40 inches or greater for men or 35 inches or greater for women.


Waist measurement and BMI (body mass index)are the recommended ways to measure body fat. To find your BMI, multiply your weight in pounds by 703, divide by your height in inches, and then divide again by your height in inches. A BMI value of less than 18.5 is underweight; of 18.5 to 24.9 is normal, of 25 to 30 is overweight, and of 30 or greater is obese.


Eating before you workout is not a bad thing. You will still lose weight.


Eating a big, heavy meal may make you tired and maybe a little nauseous, but it is recommended that you eat at least of a little something to keep your energy up.


Start looking at the nutrition labels of the foods you eat and buy.


This will help you notice properties such as the calorie count, the amount of vitamins and ingredients in your food. Overtime, it will help you make smarter decisions about what you buy and eat.


Obesity is a major risk factor for coronary heart disease, which can lead to heart attack.


Obesity
  • raises blood cholesterol and triglyceride levels
  • lowers HDL "good" cholesterol. HDL cholesterol is linked with lower heart disease and stroke risk, so reducing it tends to raise the risk.
  • raises blood pressure levels.
  • can induce diabetes. In some people, diabetes makes these other risk factors much worse. The danger of heart attack is especially high for these people.


Take a 10 to 15 minute break from using the computer every couple of hours.


The light that comes from your computer can make your eyes ache. If you're at work, take a walk around the office during the break. Even better, take a walk outside. Not only will you give your eyes some rest from the artifical light, you'll get fresh air and you'll be moving.


While shampooing your hair in the shower, do calf raises.


Just a few of these a day can make a noticeable impact on your legs.


Season all your food while it is being prepared to avoid adding extra salt.


Season with strong flavors such as garlic, chili powder, rosemary and pepper. Do not put salt on the dinner table. Also, start using butter with out any added salt. This is another way you can control the amount of salt in your food.


Cutting alcohol out of your diet can save you loads of calories.


Most hard alcohols contain about 100 calories per shot, with the exception of liqueurs which contain 150 calories on average. If you do drink, make sure to mix these with diet mixers (even try water), and watch your intake. Red wine is the best choice of alcohol to drink. It has the least amount of calories, no cholesterol, sodium or fat. Furthermore, the antioxidants in red wine can be good for you, when drinking in moderation.


If you drink coffee, make it as black as possible.


Ordering a mocha late fancy drink with whip cream and chocolate syrup adds a ton of fat and sugar and zero nutritional value. Coffee already has caffeine; you do not need a sugar rush on top of that. Use skim milk in your coffee instead of heavy cream.


Wash your car by hand instead of driving through the car wash.


You'll burn an average of four calories for every minute you spend cleaning. So, if you wash your car for 30 minutes, you'll burn an average of 120 calories. Already cleaned your car? Washing a few windows, the bathroom showers or the kitchen floors will also burn calories.


Invest in a pedometer, and aim to walk an extra 1,000 steps each day.


On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.


Studies find that the color blue works as an appetite suppressant.


Serve dinner on blue plates, wear blue clothes while you eat and use a blue tablecloth. Conversely, avoid red, yellow and orange in your dining areas and when your eating. Studies show that these colors encourage eating.


Never go grocery shopping on an empty stomach.


If your hungry, you're more likely to make poor decisions concerning what you buy and how much you buy, because your body just wants to be fed. Even better, make a grocery list before you get to the store to ensure you only buy what you really need. This will help you to avoid going over your budget and choosing unhealthy foods.


When eating out, split a meal with your dining partner.


Most restaurants serve portions that are two to three times what we need. Otherwise, ask your waitor for a to-go box when he brings out your food, and immediately put half the meal in the box and save it for lunch the next day.


Don't completely cut your favorite unhealthy foods from your diet.


Doing so will leave you feeling deprived, increasing the chances of you giving up on your diet all together. Instead, watch out for the frequency and quantity of your indulgences. Eating a piece of candy a couple times a week won't hurt your diet; eating the whole bag will.




Keep a nutrition and exercise journal to help track your progress.


Writing down what foods you eat and when will help to identify the times you are more likely to stray from your diet. A journal will also help keep track of when you went to the gym and how many days you skipped. Recording your weight loss will give you a visual reinforcment of your progress.




High energy bars and sports drinks are not necessary during a regular workout.


They are only needed if you are working out for more than two hours. These products only increase the amount of calories you are consuming.




Spend 30 minutes a day doing something you enjoy to reduce stress.


Stress increases the risk of arterial aging, damages the immune system and affects mental health. Doing something you enjoy, such as playing with your pet, composing music or writing in a journal, for example, has both body health and mental health benefits.




Participation in recreation programs and activities at a young age decreases the future risk of several diseases and helps build higher bone density, which is necessary to combat osteoporosis later in life.


In fact, peak bone mass in reached in one's twenties. Children's calcium banks need to be filled in their youth to ensure maximum bone strength and mass. It's never to early to start your children on a diet high in calcium and vitamin D.




Take a class or get a personal trainer. This commits you to a workout program so that you cannot cheat.


Or, enlist a friend to join you during your workouts and on your diet. Having the support of someone else will help motivate you to stay on track. Preparing meals together will not only force you to stay on a healthy diet, it will make cooking a fun excuse to spend time with your friend.

Check out Parks and Recreation fitness classes and register online.




Wear sunglasses that protect your eyes from both UVA and UVB rays.


Look for a label that specifically states 99 percent or 100 percent UV protection. Your sunglasses should be dark enough to reduce glare but not dark enough to distort colors, which could affect recognition of traffic signals.




If your spouse snores, try wearing earphones playing white noise or meditation-type music.


On average, spouses lose an average of one hour a night of sleep because of their partners' snoring. Breathe right strip also help the average snorer. By keeping nostrils apart, they help prevent snoring and move nitric oxide from the nasal passage into the lungs.




Houseplants improve air quality because they produce oxygen and remove pollutants from the air.


One study showed that philodendrons, spider plants, and golden pothos were the most effective. If you don't like plants, get an air filter to make breating easier.




Smoking cessation has immediate health benefits. It lowers your blood pressure and reduces your pulse after only 20 minutes.


Within a day, oxygen and carbon monoxide levels in your blood return to normal, and risk of a heart attack decreases. Long-term benefits include a reduced risk for coronary heart disease, stroke, lung cancer and other cancers.




If you're fighting off a viral infection like the flu, antibiotics can sometimes hurt you more than they can help.


That's because overtreating with antibiotics can cause collateral damage. You'll kill off all the bacterial allies in your gut and leave the harmful virus untouched. If you do have to take antibiotics for a bacterial infection, protect your gut by eating probiotics, simple foods low down on the food chain that bacteria love and that can help reduce inflammation.




Using a Q-tip to clean out your ears actually shoves wax deeper in your ears, which can hinder sound waves.


Instead, try putting a drop of mineral oil in your ear and lay with that ear side up for about an hour. The mineral oil will dissolve the wax in your ear and it will slide right out.




The bacteria that cause most stomach ulcers can be transmitted back and forth from significant others.






Regular check-ups with a doctor are important because they can help find problems before they start.


They also can help find problems early, when your chances for treatment and cure are better. By getting the right health services, screenings and treatments, you are taking steps that help your chances for living a longer, healthier life.

Check-up Checklist: Things to do before your next check-up
Be prepared for medical appointments: Build your question list




When eating out, order salad dressings and sauces on the side.


This gives you more control of how much to use. Another tip for salad dressing - rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You'll get the same amount of flavor, without all the added calories. Even better, order the low fat or fat free version.




Take time to chew your food. You will digest it better, you will get full faster, and you might actually taste what it is you are eating.






You should eat your 2,000 calories a day over the course of the whole day.


Kicking in to starvation mode makes your body store more fat than it burns. Also, if you've been starving yourself all day, you're more likely to over indulge once you do finally eat.




Kids spend about 20 percent of their time in front of the television.


Try the following formula for limiting TV time. Tell your children that time for watching TV must be earned. Here are a couple of sample rules you could establish:

1 hour of reading or studying = 1/2 hour TV
1 hour of active play = 1/2 hour TV

Be careful not to make other activities appear to be punishment. Instead, explain that there are a lot of fun things to do besides watching television that you would like them to enjoy. Even better, suggest active things to do as a family, such as going on a walk or playing frisbee. Not only will your entire family have fun while being active, they'll spend some time together.




Two de-stressors add to your health and your home: pets and plants.


Plants have been shown to decrease infection rates in nursing homes and lower blood pressure, while people who get a pet after having a heart attack are less likely to have another heart attack, especially if they walk the pet.




If you're a man over 35 years old or a woman over 40, talk to your doctor about adding aspirin to your daily routine


Studies have shown that taking two baby apirin every day decrease the risk of heart attack by 36 percent. It's thought to work by making platelets less sticky to avoid clotting, and by decreasing arterial inflammation.




Chi-gong, an activity that looks like slow-mo martial arts, can not only help improve your physical well-being but can serve as a mind-clearing exercise.


Chi-gong has also been shown to strengthen the immune system, reduce stress and improve balance and posture. It works the energy fields of your body by tapping into those intangible life forces that have a profound impact on both health and the way we feel.

Chi-gong workout




Laughing is a great tension reliever that can reduce stress and burn calories.


It's also good for your health. When we laugh, natural killer cells that destroy tumors and viruses increase, along with gamma interferon (a disease-fighting protein) and T cells and B cells (which make disease-fighting antibodies.) Laughing lowers blood pressure, increases oxygen in the blood with deeper respirations and helps address the effect of mental stress on the arteries.

Chronic exposure to noise loud enough to make you raise your voice can increase heart attack rates by 50 percent.


This is especially true if the loud noise occur at both work and at home. And if you work in a noisy place, it's that much more important to make sure you live in a quiet one. So pick an apartment on a higher floor or in a suburban area, or petition for a quieter work environment.




Oolong tea contains polyphenols, which have been shown to help control body fat by improving the metabolism of nutritional fat.


Oolong tea is a Chinese tea somewhere between green tea and black tea in terms of oxidation. One study showed that those who drank two cups of it a day had two and a half times the calorie-burning rate of those who drank traditional green tea.




If you don't smoke but live or work in a smoke-filled environment, that's still going to age you.


Spending just one hour in the presence of secondhand smoke is the equivalent of your smoking four cigarettes. Whether the smoke you're breathing is from your own cigarette or someone else's, it ages your arteries, increases your risk of heart and lung disease, weakens your immune system and promotes cancer.




Tomato juice and spaghetti sauce contain folate lycopene and other nutrients to keep arteries young.


Lycopene is known for its antioxidant properties. Studies show that the risk of developing certain cancers decreases when you eat ten or more tablespoons a week of tomato sauce. All tomato products contain lycopene, but it's more available to your body when it's cooked.

A healthy tomato sauce recipe




Do some form of cardiovascular activity for at least 35 minutes, three days a week.


This could include: walking, dancing, swimming, jogging, jumping rope, stair climbing, playing basketball or doing aerobics. If it is too much for you at the beginning, start slower and increase to this level of activity as your body becomes acclimated. If you're more advanced, or as you get used to the increased level of activity, try to raise this to five days a week for 40 minutes each day. The important thing is to start and stick with it!




For maximum health benefits, be careful not to overcook your vegetables.


Vegetables are full of critical vitamins and minerals, but when they are cooked too long, all of these powerful nutrients are destroyed and leach out into the cooking water. Try to cook vegetables for less than 15 mintues, or eat them raw, steamed, grilled or sauteed.




Every three weeks, try to increase the amount you exercise by 10 percent.


So if you're walking one mile, then start walking 1.1 miles. If you're riding a bike for 30 minutes a session, try 33 minutes. The idea is to gradually increase both the length of your exercise sessions and their intensity.




Try to do as much of your exercise in the morning as you can.


Then, if you have time, do it again in the evening - a second session to help burn even more calories (though not too close to bedtime, or all that excitement could keep you up).




If you have the flu, an icy popsicle can soothe a sore, prickly, swollen or dry throat.


It can also help keep you hydrated, which is key when battling the flu. Getting enough fluids can keep mucus thin and help lessen congestion. Look for popsicles with vitamin C or make your own from 100 percent fruit juice to make sure you’re getting vital vitamins and not mostly sugar water.




Flossing your teeth helps break up more than five hundred kinds of bacteria that live in plaque between your teeth.


Daily flossing is a critical, preventive step in reducing tooth decay and gum disease. Flossing on a regular basis is also critical if you are pregnant, as poor oral hygiene has been linked to problems such as premature birth, low birth weights, and infections during and after pregnancy.




When you're trying to quit smoking, participate in an activity that helps you relax.


One reason people smoke is that the nicotine helps them relax. Once you quit, you’ll need another way to cope with stress. Try getting regular massages, listening to relaxing music or learning yoga or tai chi. If possible, avoid stressful situations during the first few weeks after you stop smoking.




Ride your bike instead of driving whenever you can. This has health and world benefits.


On average, a 30 minute bike ride at a moderate pace burns 250 calories. Furthermore, a four mile round-trip bike ride emits no carbon dioxide, whereas driving the same distance emits 51 pounds of carbon monoxide per year.




Read: Cycling in the City
Check out cycling classes offered by Parks and Recreation and enroll online.




Eating fruits and vegetables rich in antioxidants will help keep your mind sharper.


A study conducted by Temple University found that men and women who consumed fruits and vegetables (about 14 ounces per day) had higher plasma antioxidant levels, lower indicators of free-radical damage and better cognitive performance than healthy subjects who consumed only about 3.5 ounces per day.




You should drink 64 ounces of water a day. That’s eight, eight ounce glasses.


Even better, subsitute a glass of water for the regular soft drink or glass of fruit juice you are drinking. Doing this once a day, for one year, will cut 127 cups of sugar and more than 90,000 calories from your diet.

Fidget while you are sitting at work.


Science has discovered that overweight people sit still for two-and-a-half times longer than more physically fit people. Do calf raises, suck in your abdominal muscles or even swivel in your chair. These small movements will help you burn calories and even build muscle.




Eating one ounce of nuts per day may reduce your risk of heart disease.


Nuts also have a high amount of protein, fiber, healthy monosaturated fats, vitamins, nutrients and antioxidants. However, nuts contain a lot of calories and fat, so substitute them for another snack, such as potato chips.

Healthy Nut Recipes




Jumping rope is a great cardio workout.


Jump ropes are cheap, easy to use and raise your heart rate while improving your agility. Jumping rope can also increase body awareness and develop better hand and foot coordination. Once you start to get really good and can do 40 to 50 jumps in a row, start jumping with one foot or backwards.

Jumping rope may be an ideal brain exercise
Jump Rope For Heart




Eating breakfast will help manage your hunger and food intake throughout the day.


Skipping breakfast might cause you to feel famished by lunch time, leading to indulgence and over-eating. Eating breakfast is also important because it starts the body's metabolism, allowing you to burn more calories than if you had skipped breakfast.

Fast and healthy breakfast recipes




Caffeine has a half-life of an average of about four hours.


This means it takes your body four hours to rid itself of half the caffeine in your morning coffee. Then, it takes eight hours to get rid of the next quarter. And by 12 hours after you drank that first cup of coffee, you still have one-eighth of the amount of caffeine in your system. In other words if you had eight cups of coffee in the morning you would still have the amount of caffeine of one of those cups 12 hours later. Be conscious of the amount of caffeine you consume so that you will be able to get a good night's sleep.




Children who play sports are more likely to make healthy lifestyle choices


This includes passing on drugs and alcohol, because active children value what their bodies can do, and they want to maintain those abilities. Children who are active at a young age are also more likely to continue the practice through adulthood.

Lawrence Parks and Recreation offers youth sports league programs, swimming classes and dance, fitness, gymnastics or martial arts classes for children.




Choose activities that are fun, not exhausting.


If you don't like to run, then don't run. Add variety to your exercises. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.




Eating too little will slow your metabolism.


In order to lose weight, you need to expend more calories than you consume. However, consuming too few calories can trigger your body into starvation mode. Your metabolism will slow down and it will be harder to lose weight because your body will expend calories as slowly as possible in order to maintain its energy reserves.

Five Ways to Boost Your Metabolism
Make the Most of Your Metabolism




You’ll save money and get in a good cardiovascular workout by walking the golf course instead of renting a cart.


Sneaking in physical activities during your already-set routine is an effective way to burn calories.



Make dinnertime a family time.


When everyone sits down together to eat, there’s less chance of children eating the wrong foods or snacking too much. Get the kids involved in cooking and planning meals. Everyone develops good eating habits together and the quality time with the family will be an added bonus.




Keeping your brain emotionally and mentally active helps prevent memory loss.


Keep your brain active by learning something new, or attacking the Sunday crossword puzzles instead of the Tuesday ones.

See page 47 of the Activity Guide and learn bridge, Spanish or sign language with Lawrence Parks and Recreation.




Cracking your knuckles, or other joints in your body, causes you no real harm.


The noise that accompanies knucle cracking is a reason some people believe the practice causes joint damage and even arthritis. However, the popping sound doesn’t indicate damage to the joints. When people crack their knuckles, the bones in their fingers are being pulled apart. The pressure inside the joint is lowered, and a gas mixes with the fluid in the joints. This creates a gas bubble, and when the bubble bursts, it makes the popping sound. If it does hurt when you crack a joint, you should go see a doctor to see if you have joint damage.




Holding your stretches longer will help increase your flexibility.


Increasing your flexibility by stretching everyday can help you decrease your chance of induced muscle damage from working out. Furthermore, People who are more flexible may be able to exercise longer and more thoroughly than non-flexible folks. You should stretch before and after every workout to not only increase flexibility in your joints, but to also keep from being sore the next day.




Before going back for seconds, wait ten minutes to see if you are really still hungry.


It takes your brain ten minutes to 45 minutes to send signals to your body that it’s full. Properly chewing food, eating slowly and taking some time between refills will help you eat less, and therefore, consume less calories.

Satisfaction guaranteed: How certain foods help you feel full




Swimming is a fun activity and a great form of exercise, and it can be continued for a lifetime.


Swimming and under water exercises are ideal for everyone, including the elderly and those recovering from an injury, because exercises in the water are low impact and easy on joints. This is because the water's buoyancy supports one's weight, instead of one's own body.

Read more about aquatic exercise: "Water Workout"
See what swimming and aquatic fitness classes are offered by Lawrence Parks and Recreation and enroll online
Lawrence Parks and Recreation aquatic facilities hours




Break up your exercise routine for more manageable workouts.


Don't think you have the time or energy to exercise for 45 minutes each day? What about three, 15-minute workouts? Just make sure to keep up your intensity and work a little harder than usual.


Type 2 diabetes (the kind associated with being overweight) increases the risk of Alzheimer's disease.


This is probably because type 2 diabetes increases inflammation or arterial aging, but also because too much of the hormone insulin in the brain can stimulate beta-amyloid buildup. Beta-amyloid are protein fragments in your brain and are responsible for blocking the brain's power lines. In fact, Alzheimer's is now being called type 3 diabetes.


Use your hand to practice proper portion control.


One serving of meat or fish is about what fits in the palm of your hand. One serving of fresh fruit is about the size of your fist. And a serving of cooked vegetables, rice or pasta should fit in your cupped hand.


Use a tall, skinny glass instead of a short, wide tumbler to cut liquid calories.


You’ll drink 25 percent to 20 percent less juice, soda, wine or any other beverage. This is because visual cues can trick you into consuming more or less. Studies out of Cornell University found that people poured more into shorter, wider glasses, even experienced bartenders.


Eating cottage cheese for breakfast will help you feel full until lunch time.


This is because cottage cheese has whey protein, which releases hormones that tell your body it's full. Choose the low fat version, which has only 80 calories and one gram of fat per serving. Furthermore, cottage cheese contains the vitamin K2, which can help move calcium from your blood to your bones, decreasing bone loss.


Familiarize yourself with your family's health history so you can take the appropriate precautions.


This can be especially true if you are adopted or disconnected from immediately family members. There might be certain types of cancer, diabetes, asthma or other illnesses that you could get a jump on if you knew they were prevalent in your family. Once you discover any risks, talk with your physician for recommendations.


Eat an orange, carrot stick or slice of cantaloupe to help combat against dry, flaky skin.


These fruits and vegetables are loaded with vitamin A, which helps hydrate the lower layers of the skin. Other good food sources of vitamin A include leafy greens, eggs and low-fat dairy such as cheese and milk.


Before joining a gym, shop around.

Check to see what commodities every gym has. Can you take free classes? Is there a nice locker room? Is there a babysitter on hand? Can you workout at the chain gyms in other cities while traveling?


The scent of lavender has calming, soothing and sedative effects.


Putting lavender in your room or sprinkling it directly on your bed might help you sleep better at night. It may also relieve anxiety and headaches and help ease depression.

Grow Your Own Lavender


There's a link between obesity and cancer.

According to the American Cancer Society, as many as 90,000 cancer deaths each year could be prevented if Americans would maintain a normal, healthy body weight.
The cancers that seem to have the greatest link to obesity are cancers of the colon, breast, uterus, kidney and esophagus. It's believed that one of the important ways obesity increases your risk for cancer is by causing the body to produce more of the hormones estrogen and insulin, two hormones that under the right circumstances are critical for our health. But when someone is obese and these hormones are too high, they can actually stimulate the growth of cancer.




Frozen vegetables are better for you than canned vegetables because they have less sodium.

For convenience, frozen vegetables can be purchased in economy sized resealable bags so you can use as much or as little as you need. Steaming your vegetables is the healthiest way to prepare them because they retain almost all of their nutritional value.


If you're eating a healthy, low calorie diet and going to the gym regularly and still not losing weight, you might need to increase the intensity of your workout.


Instead of reading while working out, focus on your form and step it up a notch. Don't lean on the machines. You should also work out for longer periods of time, increase weights and distance, cross-train, work out on an incline, and maximize your body weight while working out by using a weighted vest or ankle weights, for example.


Adding interval training to your cardio workout can boost fitness, burn more calories and help you lose weight.


Varying the intensity of your aerobic workout will challenge your body instead of remaining in your comfort zone. Push up the pace for a minute or two, then back off for two to 10 minutes, depending on the length of your workout and how much time you need to recover. Do this throughout the workout.


Drinking water and other beverages ice cold will burn more calories than drinking the same drinks at warmer temperatures.


Ice-cold beverages prompt the body to burn more calories during digestion. Five or six glasses of ice water can use up an extra 10 calories a day. That might not sound like much, but it adds up to a pound of weight loss per year - without dieting. You can get the same benefit by drinking iced tea or coffee, as long as you forego the cream and sugar.


Make space in front of your television to exercise while watching TV.


Pull your couch back and do push-ups, sit-ups, crunches or stretch while you're watching TV. If you have a treadmill or stationary bike, move that near the television. Doing any of these activities is loads better for your health than just sitting on the couch.


Chew sugarless gum with a strong flavor during times when you're prone to snacking.


Gum with a big flavor punch overpowers other foods so they don’t taste good. You're mouth will also be occupied chewing the food, so you'll have less of an urge to fill it with unhealthy snacks.


Recognizing your smoking triggers, or times when you are most likely to smoke, can be an effective tool in quitting smoking altogether.


If you're most likely to smoke in while driving, make your car a smoke free environment by cleaning out the ashtrays, throwing away the pack of cigarettes in the glove box and deodorizing upholstery. If you find yourself lighting up after meal time, busy yourself immediately. Clear the table, do dishes, pack up leftovers and go on a walk.


It is important to take your entire dose of antibiotic medication to make sure you have killed the entire bacteria.


By not taking the entire dose, you run the risk of not killing all the bacteria that's making you sick. The bacteria, and therefore your illness, can come back stronger than it was the first time around. The single best thing you can do to prevent illness in the first place is to regularly wash your hands with soap and hot water.


Prunes, raisins, blueberries, blackberries, kale, strawberries and spinach have been named the top seven healthiest foods by researchers at Tuft University in Boston.


Among other nutrients, these foods contain a high amount of antioxidants. Antioxidants are believed to provide a protective effect against conditions such as heart disease and cancer by interfering with the damage cause by free radicals. Antioxidants are also believed to help slow the aging process in both the body and the brain.

Can foods forestall aging?
A kale recipe kids will love


Small amounts of dark chocolate are good for you because it contains flavonoids.


Flavonoids act as antioxidants and protect the body from aging. Dark chocolate can also lower blood pressure and lower cholesterol. Furthermore, only one-third of the fat in dark chocolate is bad for you. However, don't eat a pound a day. You only need about 3.5 grams to get the health benefits, and make sure the chocolate has at least 65 percent cocoa content.


Getting 10 to 15 minutes of sun exposure three times per week helps you convert forms of inactive vitamin D to active vitamin D.


Vitamin D is fat-soluble vitamin that helps the body absorb calcium. It doesn't naturally occur in the body, so sun exposure and a diet containing vitamin D are necessary. Some foods vitamin D is found in are dairy products, fish and fortified cereal.


Switching to skim milk from whole milk will save you about eight grams of fat and 70 calories per eight ounce serving.


To wean yourself on to skim milk, try this: Mix 2 percent with whole milk for one week, gradually changing the proportions until you’re drinking a glass of entirely 2 percent. Continue over the next six to eight weeks doing this with 2 percent and 1 percent milk then 1 percent and skim. Eventually skim will taste normal and whole will taste like heavy cream.


Free your infant from mechanical restraints as much as possible.


Strollers and playpens are high on convenience but low on activity potential. Try to unleash your child whenever and wherever he or she can safely move around.


Walnuts have the highest quantity of Omega-3 fatty acids of all nuts.


Omega-3 fatty acids are essential to human health but cannot be produced by the body; therefore, they they must be obtained through food. Omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. The acids are also found in fish, specifically salmon, tuna and halibut; other marine life, including algae and krill; and certain plants.

Information from the American Heart Association
Omega-3 fatty acids and pregnancy
Healthy recipes with walnuts


As you get stronger with continued exercise, go longer rather than harder with cardio exercises, and stronger with weight exercises.


That is, do more repetitions of any non-weight-bearing exercise. That will hlep prevent inuries from overexertion. If you really feel weak, just hold the exercise position without moving and slowly work up. It's more important to follow perfect form and do fewer repetitions than to do a lot of repetition with sloppy form.


Green tea has been shown to have the highest content of polyphenols, which are chemicals with potent antioxidant properties (believed to be greater than even vitamin C).


Because green tea leaves are young and have not been oxidized, green tea has up to 40 percent polyphenols, while black tea contains only about 10 percent. Furthermore, green tea has one-third of the caffeine of black tea. Even better, it's been shown to yield the same level of excitement and attentiveness, but in more even levels than the ups and downs associated with other caffeinated drinks.


Your perception of hunger signals may actually be thirst signals.


If you feel hungry, drink a glass of water before grabbing a snack. Wait a few minutes, and then if you're still hungry, eat something. The glass of water will also work to fill you up, so you'll end up eating less.


Eating pumpkin seeds can help reduce the average length of the common cold because they contain a significant amount of zinc.


Zinc protects the body against colds because it enhances the function of helper T cells, which are important in identifying foreign antigens and alerting other cells of the immune system to invaders. However, too much zinc can be toxic. Zinc is found in lean meats such as beef, chicken and seafood, as well as beans, nuts and whole grains.

The effects of too much zinc
Side effects of zinc
Four easy pumpkin seed recipes


Keep moving in between exercises to keep your heart rate up, or move directly to the next exercise.


If you're unable to hold a conversation, you're exercising too hard. If you can keep a conversation going and are able to fill the listener in on all the details, you may not be going hard enough.


Singing is both mentally and physically healthy.


Research suggests that singing can increase immune function and decrease the need of visits to the doctor, because when you sing, your body produces endorphins and the feel-good hormone dopamine.


The ideal blood pressure is 115/76.


This number was established in 56 studies, 52 countries and more than 20 million people. A lower blood pressure doesn't add much to the rate of aging, but higher numbers could mean trouble - more than half of all heart attacks can be attributed to a blood pressure between 125/80 and 140/90.

When it comes to aging, how much do you know?


Runners should consume at least 400 grams of carbohydrates a day.


During running and other endurance exercise, stores of glycogen dwindle. Rebuilding these supplies for the next day's workout takes some serious consumption of breads, cereals, grains, fruits and other high-carbohydrate foods - at least 10 to 12 servings daily. Even nonexercisers who eat 2,000 calories a day should be taking in more than half of their total calories as carbohydrates. This works out to 250 grams daily.


One of the best ways to help your skin appear younger is to use skin creams with hydroxyl acid.


Hydroxyl acid, or AHA, will help kill old skin cells and make your skin think it needs to produce more and more new ones. The new skin cells will be fresh, making you appear younger.


Muscle soreness is different than muscle pain.


If you are in actual pain while working out, stop because you are probably doing something wrong or pushing yourself too hard. Listen to your body. Pain doesn't always equate to gain. You may need to consult your physician if pain persists.


Cyclists should wear helmets, wrist braces and knee pads to avoid serious injury.


Cycling is not only good for your health, but it is also good for the environment. It's easy to find a place to ride in Lawrence, for the city boasts

  • 3.5 miles of designated on-road bike routes
  • 11.6 miles of on-road, striped bicycle lanes
  • 22 miles of paved recreational paths
  • 10 miles of designated off-road paths on the Kansas River levee, located in East Lawrence.
  • 29 miles of trails at Clinton Lake and additional off-road trails east of North Lawrence (along the Kansas River)
Read more about bicycling: Cycling in the City
Check out cycling classes offered by Parks and Recreation and enroll online.


The waist-to-hip ratio for both men and women should be less than one.


That is, your hips should be larger around than your waist. If they aren't, this means your waist is supporting unwanted fat that may spell impending health trouble. Abdominal obesity puts people at increased risk for heart disease, high blood pressure, diabetes and certain types of cancer. And since fat appears to shift to the abdomen with age, watch those body measures - and keep exercising.


The number one way you can stimulate bone remodeling is with weight-bearing exercise - that is, by doing some kind of resistance training that puts stress on your bones.


Resistance can come in lots of forms: barbells, dumbbells, resistance bands, exercise machines, other people's bodies. The simplest way is to use your own body weight as resistance, as in the case of push-ups or the invisible chair form of a squat.


Yoga can be an effective pain management system.


The best yoga techniques for combating pain are breathing, relaxation and meditation. These apects of yoga will distract your mind from pain, reduce your body’s tension in reaction to pain and provide an opportunity to "move through" the pain instead of resisting it so it loses its full impact. Doing yoga will also increase your balance, flexibility and overall toned look.

More Health Benefits of Practicing Yoga
See yoga classes offered by Lawrence Parks and Recreation and enroll online