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HIIT: What is High Intensity Interval Training?

June 17, 2013 By Leave a Comment

High intensity interval training, or HIIT, is an exercise program that alternates short, intense exercise with recovery periods that are less intense. It tends to be shorter than typical cardiovascular exercise because the benefits of the intensity make up for the shorter time. Most HIIT workouts last less than 30 minutes, with some lasting less than 10 minutes.

Those who perform HIIT find that their aerobic and anaerobic capacities are greater, their stamina is increased, and they are able to burn fat more easily than they did with longer periods of exercise due to using more muscles than in typical aerobic exercise. In addition to the benefits in stamina and aerobic capacity, HIIT increases the resting metabolic rate for a full 24 hours after exercise. HIIT is also useful for highly conditioned athletes to continue to improve their athletic performance.

A typical workout consists of a standard warm up followed by fewer than 10 cycles of high-intensity exercise and a medium intensity recovery period. At the end of the workout, you’ll want to do the typical 5-minute cool down. Various versions of HIIT include the Tabata method, which is 20 seconds of high intensity exercise with 10 seconds of rest, repeated for 8 cycles that last 4 minutes total. The Gibala method employs a three-minute warm up, 60 seconds of intense exercise, and 75 seconds of rest for 8–12 cycles. The Timmons method is three repetitions of 20 seconds of intense cycling followed by two minutes of slow pedaling.

The HIIT method can be applied to any exercise, from weight lifting to running. The principle is the same, and the benefits are greater than the traditional form of that exercise. Speaking of form, should you decide to adapt your current workout using HIIT principles, it is vital that your form is correct and consistent. Exercising intensely with incorrect form can lead to injury, but the benefits from using HIIT can be incredible and long lasting.

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The Art of Juicing

June 10, 2013 By Leave a Comment

The Art of JuicingMany of us know we don’t eat enough fruits and vegetables, and we perhaps eat a little too much processed food. There is an easy way to up your intake of good food, feel better, and improve your health—juicing!

When you juice, you put whole, raw fruits and vegetables into a juicer, which mixes them into a delicious juice or smoothie. Juices and smoothies are delicious, and the process of juicing transforms the food to a form you can more easily digest and assimilate nutrients from. You can create all-fruit juices, all-vegetable juices, or a combination of the two. Most people prefer the taste of fruit juices because they’re sweeter.

While vegetable juice recipes are some of the most beneficial, they don’t taste quite like the fruit juices. To increase sweetness, add some fruit or carrots to improve the taste. As you become a seasoned juicer, you’ll get used to the taste and love it. Organic vegetables tend to be fresher and have a better taste. For the biggest punch nutritionally, leave the skins on your veggies.

Don’t be afraid to get creative and try new things. To get you started, here are a few recipes.

A simple juice to detoxify:

  • 5 carrots
  • 4 celery stalks
  • 1 small cucumber
  • 1 beet
  • 1 small apple
  • ½ lemon

A sweet, delicious drink with just a few ingredients:

  • 1 c blackberries or raspberries
  • 1 kiwi fruit
  • 1 medium pear or apple
  • 30 leaves any type mint
  • ¼ peeled, cored pineapple

The green drink popularized by Dr. Oz:

  • 2 c spinach
  • 2 c cucumber
  • 1 head celery
  • ½ tsp ginger root
  • 1 bunch parsley
  • 2 apples
  • 1 lime
  • ½ lemon

When you juice, especially if you use organic fruits and vegetables, you’re eating much cleaner and healthier food—and your body uses the nutrients very effectively. You should feel a difference soon after you start, and the longer you juice, the better you’ll feel.

For more recipes, try the following sites:

http://www.omegajuicers.com/juicing-recipes

http://juicerecipes.com/

http://www.raw-foods-diet-center.com/vegetable-juicing-recipes.html

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What to Eat for All-Day Energy

June 3, 2013 By Leave a Comment

Calories fuel your body’s machinery. But should you find yourself in a midday slump before it’s even lunchtime, it may be time to reevaluate the kind of calories you’re feeding your body. Some foods naturally boost your energy, while others sap your stamina stores.

The ideal meal consists of complex carbs, healthy fats,and lean protein. Carbs provide instant energy, fats give longer-lasting energy, and protein helps your body build tissue and muscle mass. A good rule of thumb for energy-conscious eaters is to get 45 to 60 percent of calories from carbs, 20 to 35 percent from fat,and 15 to 30 percent from protein.

Here are some of the foods you can eat to help fight fatigue so you can stay energized and focused throughout the day:

Breakfast
Healthy treats such as half of a whole-wheat English muffin with fruit spread are rich in carbohydrates, which can boost your levels of serotonin, a calming brain chemical. For an optimal, energy-infused breakfast, pair it with 2 eggs and 1/3 of an avocado to get the most oomph from your calories.

Lunch
Eat like a fuel-efficient machine when you opt for a healthy spinach salad topped with a ½ cup of lentils, 3 oz of grilled salmon, and drizzled with 2 Tbsp of olive oil vinaigrette. Round out your calories with a whole-wheat roll for your dose of complex carbs.

Snack
Nibbling on a few squares of dark chocolate will pull you out of an energy rut, thanks to its caffeine and theobromine, mild mood- and energy-boosting stimulants.Or keep your energy full throttle by eating1 cup of berries, 6 oz of Greek yogurt, and 2 Tbsp chopped walnuts.

Dinner
Just because it’s the evening doesn’t mean your energy levels should plummet. Have a cup of butternut squash mixed with a cup of quinoa prepared with 1 Tbsp of olive oil. Pair it with a 3 oz serving of grilled chicken breast for a perfect combination and all around healthy meal.

Drink Water
Staying well hydrated is one of the quickest and easiest ways to improve memory, focus, and alertness. If you find yourself feeling sluggish even after eating a well-balanced meal, the culprit of your fatigue may be dehydration. Be sure to keep a water bottle handy at all times to combat an energy slump.

What are you favorite energy-boosting foods to eat?

 

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Everyday Ways to Give Back

May 29, 2013 By Leave a Comment

With all the hustle and bustle of our daily lives, it’s hard to carve out the requisite time you’d need to lend a helping hand. Thankfully, living in a world of digital connectivity has its humanitarian perks!

Whether you’re online or at work, here are a few easy ways you can donate your time, cash, or skills to a good cause:

On the Web

Support the arts: Try Kickstarter.
Check out who’s looking to fund creative projects by logging in via Facebook. Then chip in for specific costs ($5 to help cover printing costs, supplies, etc.). When you see the finished product on the big screen or can hold the published anthology of short stories in your hand, you’ll feel like part of the artistic process.

Make your cause to go viral: Try HopeMob.
Register at HopeMob.org and start pushing your cause on Facebook, Pinterest, and Twitter. Then, enlist the help of your friends to give the cause a simple “up vote.”With enough votes (only about 200),your cause will hit HopeMob’s home page and stay up until you’re completely funded.

Nab some peace of mind:Try Ammado.com.
Thisfantastic humanitarian site allows you and your friends to donate to small overseas nonprofits securely. Every charity on the site is screened by an international vetting service, so you can donate without worry. Just sign up at the site or via Facebook, and search what you’re looking for by category (like arts, culture, or human rights) and country. It’s easy and rewarding!

At Work

Good with numbers?
Give others the benefit of your financial know-how by working with the United Way to teach struggling families to pay down debt and improve their credit. Simply dial 2-1-1, and sign up to learn how to lead small workshops or coach individuals on becoming financially secure.

Silver-tongued wordsmith?
Use your strong communication skills to manage—or create—a Facebook or Twitter account for a local animal shelter. The online interaction will help encourage people to adopt animals in need, donate to the cause, and support their community shelter.

What are your favorite ways to lend a helping hand?

 

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Healing Effects of Lavender

May 27, 2013 By Leave a Comment

Turns out, lavender is more than just the scent of your favorite lotion! Discover how to use this soothing herb to calm your stomach, mind, and skin—and tap into the power of purple!

Ward off dandruff. According to Dr. Fusco, a NY-based dermatologist, lavender oil can help improve scalp conditions.For an easy, herbal remedy, wet your hair with warm water and towel dry. Next, grab a mug and mix 15 drops of lavender essential oil in 2 tablespoons olive oil. Microwave for about 10 seconds or until it feels warm. Massage the oil into your scalp, pop on a shower cap, let set for an hour, and then shampoo the solution out. Though it may take multiple treatments to see the benefits, keep with it. As an added bonus, your hair will smell lovely, too.

Bid bloating adieu. Bloating and poor digestion can result from an overgrowth of “bad” bacteria—a common symptom if you take antibiotics. Fortunately, the polyphenols (a type of antioxidant) in lavender help reduce the “bad” bacteria in your gut,according to Christine Gerbstadt, MD. To reap the benefit, sprinkle dried culinary lavender onto Greek yogurt, and enjoy!

Unwind. Research shows the scent of lavender lowers heart rate and blood pressure, putting you in a relaxed state. To set yourself up for a serious snooze, put a handful of dried lavender in a vase on your nightstand—or use a diffuser with lavender oil. But lavender alone won’t kick sleepless nights. To get the most bang for your lavender, practice other sleep-promoting habits, such asturning in at the same time every night.

Soothe itchy skin.Whether it’s bug bites or dry skin[http://breastreconstructionnetwork.com/10-winter-skincare-tips/], lavender is a natural anti-inflammatory, so it helps reduce itching, swelling, and redness. Dab a drop or two of lavender essential oil on the afflicted area, and wait about 15 minutes for it to seep in. Apply as needed every six to eight hours for the next 24 hours.

Infuse your meal.Add lavender’s healthy phytonutrientsto any meal by using herbes de Provence. Sprinkle the lavender-based spice blend onto sautéed or grilled vegetables, poultry, and whole grains such as couscous, quinoa, or brown rice. Delicious and nutritious!

 

Have you used lavender as an herbal remedy before? Share your tips in the comments below!

 

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Meditation 101: A Beginner’s Guide to Clearing the Mind

May 22, 2013 By 1 Comment

Have you ever meditated? Those who practice meditation regularly say that it keeps them grounded, helps them focus and stay calm, and clears their minds. Others use it as a deep spiritual practice.

There is no wrong way to learn how to meditate, but for those who would like some guidance to start, here are a few ideas to get the maximum meditation benefits.

Decide why you want to meditate.

If you have a particular goal for your meditation practice, you’ll find your ideal way of clearing your mind. Do you wish to stop your day and give back to yourself? Is stress relief an objective? Have you felt the need to connect with yourself or the universe? Your reason for meditating does not need to be complex; it simply needs to resonate deeply with you.

Choose your time and place.

You want a meditation space that is yours and that you can visit regularly. Many beginning meditators make the mistake of trying to center themselves in a noisy area of their homes during a busy time for their families. It may be that you’ll need to wake up early or go to bed late to create the time to for your meditation practice.

Make the effort to be as still and silent as possible during your practice. Later, you’ll want to add some distraction to your safe place to help you get used to controlling your mind during meditation.

Be sure you are as alert as possible.

Meditation is relaxing, and it’s not always necessary for you to stay awake during your practice time, but you want to be as alert as you can be when you begin. Alcohol and medication may not be the best aids for you when meditating, but it’s even more important that you establish a regular habit, even if you’re not in an ideal place to do it.

Simply sit.

The easiest way to start meditating is to become at ease with yourself in the silence. While wearing something comfortable, go to your meditation space with a candle. Light the candle, sit in a comfortable position (but not so comfortable that you go to sleep) on the floor or in a chair, and concentrate on the flame. Try to clear your mind. You’ll find that the most powerful yet relaxing meditation occurs in the space between thoughts.

Mind your breath.

Breathe from your stomach (diaphragm), not your lungs. Inhale and exhale fully and deeply. Notice as much as you can about where you are. What scents do you detect while breathing? What does the air feel like as it enters your body? Any time you feel your thoughts wandering, and they will while meditating, come back to your breath, and focus on it.

There is no perfect way to meditate. It doesn’t matter what you wear, what you think about, or what you tell yourself. What matters is that your mind is calm and rested and you feel centered and more alive.

 

Have you ever done meditation for beginners?

What was your main reason for starting your practice?

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Cardio: 3 New Workouts for Heart Health

May 20, 2013 By Leave a Comment

You know that doing cardio is vital for good health, weight loss, and fitness, but let’s face it—walking a treadmill for an hour isn’t the most enjoyable thing you can do. However, we have some good news for you: research shows that those who do 30 minutes of cardio at least three days a week get the same fitness results as those who do 60 minutes.

We looked for some new ideas for cardio routines, and here is what we found. Hopefully, these will give you some variety and fun!

Try a new way to kickbox.

The owners of Barre Bee Fit gyms in Illinois, Ariana Chernin and Jillian Lorenz, created a new version of their Barre Brawl kickboxing class.

Warm up with a one-minute jog in place, and then go into a squat position. Alternate boxing moves for 30 seconds, and then run in place for thirty seconds with knees high. Repeat cycle once.

Stand with feet wide and knees relaxed. Hop in place and punch overhead for 30 seconds. Then plant your feet and punch high and low for 30 seconds. Do not repeat.

Kick to the front with right foot, and then do two jumping jacks. Shuffle to the right and throw a right jab. Repeat on left side and continue for two minutes.

Return to the squat position and cross punch for thirty seconds. Move into a plank position and hold, and then hop feet out and back together. Repeat once, and then repeat sequence four times.

Cool down with a one-minute jog.

To read more about this cardio workout, go to http://www.self.com/fitness/workouts/2013/03/new-ways-to-do-cardio-slideshow?slide=2#slide=3.

Switch up your current cardio workout.

If you enjoy what you’re currently doing but would like a little variety, just add something new. For example, if you jog for 30 minutes, try running for five minutes after every 10 minutes of jogging, or take a rope with you and jump for 5 or 10 minutes in the middle of your workout. If you walk a treadmill, add an incline, or speed it up to a slow jog.

Adding new cardio routines keeps you from getting bored or avoiding your workouts. Just make sure you enjoy what you’re adding, or you won’t want to do it.

Try the battle of the ropes!

Battling ropes are just what they sound like—long ropes that you have fun with and try to beat. Check out this video . . . looks fun!

 

What do you do when you need a change in your cardio routine?

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Houseplants: Your Key to a Stress-Free Home

May 13, 2013 By Leave a Comment

HouseplanHouse plants for a stress-free homets are not merely a pretty addition to your home; they can promote good health and stress reduction. As you’ll see, there is much more to these humble, lovely plants than meets the eye.

Breathe easier and reduce stress.

We all know that plants take in carbon dioxide and release oxygen, but did you know that more oxygen in the air you breathe reduces your stress levels? When you have more oxygen flowing through your body, you feel better and have more energy.

Plants also release water into the air and increase the humidity in the room. If you have respiratory issues, that extra moisture helps you breathe easier and reduces stress on your lungs. Eucalyptus is a natural decongestant and can help your breathing.

Enjoy pure air.

Houseplants remove toxic chemicals from the air, including VOCs (volatile organic compounds), which are commonly found in furniture, paint, and carpet. Newer homes and office buildings are more airtight than older buildings are, so these toxins become trapped. The more plants, the healthier the air, which in turn reduces stress on your body because it’s not working overtime to remove pollutants from your lungs and bloodstream.

The Dutch Product Board for Horticulture found that office plants reduced illness and fatigue. A study by the Agricultural University of Norway noted that rates of illness were 60 percent lower in plant-filled offices. Not only do plants add humidity to the environment, but they also reduce dust and other airborne particles that can irritate the respiratory tract.

Recover faster.

Patients with plants in their hospital rooms recovered from surgery faster than those who did not, according to a study at Kansas State University. The patients with plants used less medication and had lower blood pressure, meaning they experienced less stress. Their hospital stays were also shorter.

If you’re considering adding plants to your home, you’ll want to decide which plants will serve your purposes. If you wish to purify the air, try a spider plant, snake plant, or philodendron. Boston ferns and bamboo palms humidify the air, and a gerbera daisy or orchid will add oxygen to the air.

You might be asking how many house or office plants you need. It depends on what you want to accomplish. A good rule of thumb is one large plant (8-inch diameter pot or larger) or two smaller plants (4-inch diameter pot) per 100 square feet.

What do you use plants for in your home?

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Java, Java: The 5 Unexpected Health Benefits of Coffee

May 6, 2013 By Leave a Comment

For years, we’ve heard physicians warn about the negative health effects of drinking coffee—making every morning cup of joe feel a little like an act of defiance.

You may have heard that coffee will raise your blood pressure, lead to heart disease, give you an ulcer, or make you diabetic. But as more research about coffee surfaces, the more it seems coffee might not be bad for you at all.

In fact, drinking coffee may indeed have some health benefits. So pour yourself a little java and enjoy—this latest research gives you the go-ahead:

Increase Your Life Span. Drink up—researchers from the National Institutes of Health conducted a study that found people who drank three or more cups of coffee a day had a 10 percent chance of living longer than their coffee-abstaining peers. From 1995 to 2008, researchers monitored 400,000 people from ages 50 to 71 years old. At the beginning of the trial, all participants were relatively healthy, with none reporting a history of heart disease, stroke, or cancer. Of that number, 50,000 passed away during the course of the trial—and those who drank coffee had a 10 percent longer life span. Researchers deduced coffee must have protected against various forms of death with the exception of cancer.

Reduce the Risk of Alzheimer’s Disease. Rejoice! The University of South Florida found that of the coffee drinkers followed over the course of four years, not one developed Alzheimer’s disease. The participants in the study were all over 65 years old and were already suffering from slight memory impairment. For those studied who did develop dementia, their blood caffeine levels were 51 percent lower than those whose cognitive impairment remained level.

Decrease the Likelihood of Skin Cancer. Harvard professor Jiali Han conducted a study with her colleagues that found that coffee decreases the risk of developing the most common form of skin cancer, basal cell carcinoma. In fact, the more cups of coffee that you drink, the greater the benefit seemed to be. Han plans to further study whether or not the link is correlative or causative.

Safeguard Against Heart Failure.Elizabeth Mostofskyfrom Beth Israel Deaconness Medical Center and her colleagues found that coffee is good for your heart—until the second American-sized mug. Before that point, however, coffee drinkers had an 11 percent decreased risk of suffering from heart failure.

Lower the Risk of Stroke. Investigators at Cleveland Clinic’s Wellness Institute and Harvard University found that drinking coffee—even decaffeinated coffee—can decrease the risk of strokes, because coffee is filled with beneficial antioxidants. When compared against soda, which elevated the risk of strokes, coffee was associated with a 10 percent decrease in stroke risk.


Celebrate the health benefits of coffee by telling us about the best cup of coffee you’ve had!

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Say Cheese: Tips for Being Extremely Photogenic

April 29, 2013 By Leave a Comment

 Tips for Being PhotogenicIn the digital age, pictures are more than a thousand words. On every social media platform, your profile picture is a representation of who you are—so why not make it count?

Follow these 10 styling tips, and you’ll be camera ready in every situation.

Showcase your features. Whether it’s your eyes or your smile, make sure to draw attention to your greatest asset. If you straight, white teeth, give the camera a wide grin. If you have full lips, let the world know with a bright color. If you draw attention to your best feature, you’ll feel and look confident, which makes for a better shot.

Look directly at the camera. Most of us look better—and friendlier—when we’re making eye contact with the lens. That doesn’t mean you can’t tilt your head to highlight your best angle, though.

Improve your posture.When someone is snapping your picture, find a pose that is comfortable, but not slouchy or rigid. The best pictures are always when subjects look natural.

Smile! When the photographer is snapping away, try to think of something that makes you laugh, and give the world a stunning smile.

Hats off. Hats and glasses do look stylish in person, but in photographs, they cast shadows and glares over your most expressive feature—your eyes.

Opt for a (mostly) natural face. Portraits should highlight you, not your makeup. Focus on using just enough eyeliner and mascara to highlight your eyes, which are always the most compelling part of a portrait.

Tame the mane.As a rule of thumb, bigger hair is better in photos because it frames your face. So fluff your locks with your fingers before the shutter clicks.

 

Got a few portrait tips up your sleeve? Share in the comments below!

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