A Family Fitness Guide

Summer is officially here! Family vacations, road trips, fun in the sun….and dehydration?

There is no faster way to kill your summer fun than feeling sick just because you are dehydrated. Keep your cool and stay hydrated, replenish with plenty of fresh, clean water is the best way to stay healthy and energetic for all summer activities.

Signs of dehydration:

• Dry lips and tongue
• Headache
• Weakness, dizziness and fatigue
• Lightheaded
• Nausea
• Muscle cramp
• Darker than usual urine

People most at risk for dehydration

Children: Kids lose water through their skin faster than adults.

Make sure: Your kids should drink 4–8 oz. of fluid before they go outside and 5–9 oz. every 20 minutes while they are outside. Once they come back inside, they should drink 24 oz. more, within the first two hours.

Athletes and exercisers: If you train and compete outside, you may not drink enough to make up for what you lose. Even short bouts of physical activity can increase your fluid needs.
Make sure: You drink 17–20 oz. before you start and an additional 7–10 oz. every 10 to 20 minutes that you’re active. And when you stop, your body still needs more: up to 24 oz. within the first two hours after you’re done.

Outdoor workers: You may not realize that working outside most of the day significantly increases your need for fluids.
Make sure: You should pack containers of water or other drinks in a cooler to take with you and take water breaks at least every two hours.

Older adults: If you’re an older adult, the heat will affect you more intensely – and your sensation of being thirsty is reduced. Dehydration is actually one of the most frequent causes of hospitalizations among people over the age of 65.
Make sure: If you are 65 or older, make it a point to drink every few hours, especially if you spend time outside.

So how much do you need?
There are at least three rules of thumb:

• Replacement approach. The average adult loses 8–10 cups a day under normal conditions. So, if you drink a little more than eight cups a day, along with your normal diet, you can replace what you lose.
• 8 x 8 rule. The thinking goes, if you drink eight 8-oz glasses of water a day, your basics are covered. And though this “rule” isn’t supported by scientific evidence, it’s an easy guide to remember.
• Dietary recommendations. The Institute of Medicine recommends that men drink about 13 cups of fluids a day and women who are not pregnant or breastfeeding drink about 9 cups a day.

Alternatives to water
If you don’t drink water because it tastes blah, or if you’ve lost electrolytes during exercise, a sports drink is a great option. Studies show that lightly sweetened, flavored, non-carbonated sports drinks do a better job than water of preventing dehydration. Sports drinks help to replace some of the electrolytes you lose through sweat, and they provide carbohydrate energy to working muscles.

Did you know?
Thirst is not always a good way to tell if you need to drink more. During vigorous exercise, your fluid reserves may be lost before you feel thirsty. So make sure that you’re well hydrated before, during, and after exercise or exertion.

Cruciferous vegetables are those veggies within the Brassica family–the best-known are broccoli, cauliflower, kale and cabbage. The benefits of cruciferous vegetables are extensive:

• Cruciferous vegetables are low in calories and very high in nutritional value.

• They contain fiber for a more-efficient elimination system.

• Their folate (folic acid) can help in the production and maintenance of new cells; folic acid is extremely important during pregnancy to ensure the baby’s healthy development.

• They are high in vitamins C and beta carotene, which can help to boost the body’s immune system.

• They contain isothiocyanates, a phytonutrient that can help break down potential carcinogens.

• Their sulforaphanes, another phytonutrient, is linked to reductions in the risk several types of cancers–breast, prostate, cervical, colon, lung, and others.

• They can help reduce the level of homocysteine in the body, thereby reducing inflammation and decreasing the risk of cardiovascular disease.

So exactly which vegetables are members of the Brassica family? Here is a partial list:

• Broccoli is known as “The wonder vegetable” since it contains only 25 nutrient-rich calories per serving and is packed with antioxidants that can help contain the free-radical damage that can destroy cells in the body. A cup of broccoli has as much calcium as a glass of milk and more vitamin C than an orange.

• Cabbage is eaten throughout the world in various ethnic recipes. Wherever we find a large amount of cabbage in the diet, there? less breast cancer diagnosed, probably because all cruciferous vegetables are high in antioxidants and phytonutrients–especially cabbage.

• Cauliflower is another cruciferous powerhouse. But you don’t have to settle for white–in recent years different types of cauliflower have been developed such as purple, orange, and yellow cauliflower, as well as a cauliflower that has green, pointed florets.

• Arugula is a vegetable found frequently in Italian salad recipes. It has a bit of a bite and is usually mixed with other greens to make a great salad.

• Bok choy is often found in Chinese and other Asian recipes. It’s great in stir-fries, and the Napa variety is usually found in salads.

• Brussels sprouts look like mini cabbages. They’re a great source of vitamins K, C, and A, as well as being high in folic acid and fiber.

• Collard greens are common in Southern cooking and are even more nutritious than cabbage!

• Mustard greens can offer a bit of a bite to salads or cooked dishes.

• Turnip greens are another nutritious cruciferous vegetable with a bite. Remember Peter Rabbit in Farmer McGregor’s garden patch? He was enjoying a healthy meal of cruciferous veggies!

• Watercress is very pretty plant and flavorful in salads. It, too, can have a peppery bite and is very high in phytonutrients.

These are the cruciferous vegetables that you can find in your produce section, but there are even more.

For a healthy diet, we suggest that you include cruciferous vegetables in your meals every day. As added insurance, add a supplement that includes the plant concentrates, phytonutrients, and antioxidants found in cruciferous vegetables.

If you want a great way to incorporate cruciferous vegetables in your diet and lose some weight, check out the Cabbage Soup Diet Plan that includes not only cabbage, but also broccoli and cauliflower. Your body will love you for it.

Too many people don’t establish a foundation of good nutrition before trying the “latest and greatest” thing — they look for a magic potion that will transform their bodies, instead of getting started on the hard work it takes. Let’s take a hard look at what supplements you may need to add and which ones you’re better off avoiding.

When it comes to increasing your nutritional intake for optimal performance, start with the basics: the nutrients that will provide you with enough energy to exercise at the level you want. This includes the macro nutrients like carbohydrates, proteins, and fats, plus micronutrients related to optimal use of those nutrients, such as B vitamins and chromium - in other words, a healthy diet and a high-quality multivitamin-multimineral supplement. You may also need to curb your appetite, so herbs such as garcinia cambogia become important.

Another important group of nutrients will help speed recovery from exercise. the more strenuously you exercise, the more you need additional antioxidants such as vitamin C and vitamin E and minerals such as calcium and magnesium.

As you stress you body with exercise, you may want to add nutrients that support the immune system and promote muscle repair and growth. These include vitamins C and E, protein, and carbohydrates, as well as fatty acid such as omega-3 and omega-6 fatty acids.

But few people really need nutrients that can enhance training or performance. While they may benefit the competitive athlete, it’s important to balance potential for improvement against the cost and potential side effects. Supplements such as creatine, ephedra, and individual amino acids may benefit Olympic or professional athletes who are looking for a 1-2% improvement in a competitive athletic performance, but for the typical person who exercises, the research clearly shows that they are of little or no benefit, even for those who exercise strenuously.

Insomnia is defined as the inability to fall asleep or stay asleep during the course of the night. Insomnia effects 30% of the population - people are walking around chronically sleep deprived. Even when you spend enough hours sleeping but keep walking regularly, you suffer because your body and mind don’t have the deep sleep they need to repair.

Anxiety, stress, caffeine, alcohol, certain medications, aging, depression, and hormonal imbalances can all contribute to this condition. Anyone experiencing any type of sleeping problems should discuss them with a healthcare profession for advice and suggestions on relieving the problem.

The causes of insomnia very. Here are some things that interfere with sleep:

• Alcohol can help to make a person sleepy, but can then disrupt serotonin levels in the brain, interrupting sleep.
• Caffeine generally has a stimulant effect on the body.
• Some foods consumed during the early-to-late evening can lower blood sugar, contributing to insomnia.
• Some over-the-counter medications, including pain relievers and allergy medications, contain stimulants that interfere with sleep.
• Unresolved stress can lead to anxiety, which can lead to insomnia.
• Older people can have a difficult time sleeping deeply and well because of the gradual deterioration and decline in body function.
• Hormonal imbalances can cause insomnia in both men and women.

Therefor it’s important that anyone experiencing insomnia on a regular basis see a healthcare professional for a correct and complete diagnosis before taking any over-the-counter medications.

Lifestyle Suggestion:

• See a qualified healthcare professional for a physical examination and a treatment plan for the insomnia.
• Limit the amounts of sugary foods. Too much sugar can cause blood sugar to peak and fall, thereby affecting sleep patterns.
• In the evening, eat whole grains and good sources of protein foods, especially milk and turkey, rather than white-flour foods or junk foods.
• Discuss any over-the-counter medications you are taking with your healthcare professional to see if the medications are contributing to the insomnia.
• If stress is a problem, learn how to deal with it effectively by taking a program taught by a stress-management expert.
• Exercise regularly. Exercise can help reduce stress and can also help with positive changes in the body’s hormones. For many people, insomnia disappears when they begin a program of regular exercise.
• Establish a set bedtime and routine, and try not to vary them. Eventually you’ll train your body to become sleepy at that time.
• Eliminate physical barriers to sleep-make in investment in your health. If you sleep with a snorer, buy earplugs. If you need a new pillow or mattress, buy it. Try soothing tapes or nature sounds to help you drift off.
• Get a hormonal blood test to make sure this important system in the body is working effectively.

Daily Supplementations:

• Calcium synergistic with magnesium: 400-500 mg , take 1/2 hour before bedtime.
• Passionflower or Valerian root or Kava Kava root, take 1/2 hour before bedtime. These herbs have the calming effect. Try them one at a time to see which calm you best.
• Melatonin: Start with 0.5 mg and increase by 0.5 mg up to 3 mg until you find your effective dose. Take 1/2 hour before bedtime (Note: discuss with your doctor prior to use)

Embarrassed indeed. But 6 out of 10 people have it.

Hemorrhoids are distended veins in the lower part of the rectum and around the anus that may extend outside the body. They can cause bleeding, itching, and sometimes pain. They are usually the result of constipation or straining when having a bowel movement. They effect bout 60% of the population; men, women, children alike are prone to hemorrhoids. Some women develop hemorrhoids during pregnancy because of the pressure of the fetus in the womb, and after childbirth due to the physical strain of the birth process.

Many experts believe that a lifestyle lacking fresh fruits, vegetables, whole grains, and high-fiber foods, coupled with high stress and a lack of exercise are major factors leading to hemorrhoids. Anyone experiencing symptoms of hemorrhoids, painful bowel movements, or rectal bleeding also be a sign of other serious health issues.

Lifestyle Suggestions

• See a healthcare professional if you are experiencing any of the symptoms described above. Get a blood test to insure that you have not become anemic due to blood loss.
• Increase you intake of fresh fruits and vegetable, and whole grains.
• Limit high-fat foods and fatty red meats from the diet.
• Take a fiber product to help bowel movement
• It is essential that you drink at least one-half your body weight in ounces of filtered water every day.
• Start a regular exercise program
• Limit caffeine, sugar, and spicy foods that can irritate hemorrhoids.

Daily Supplementation

• Vitamin C with bioflavonoids: 500-1500 mg
• Vitamin E: 400-800 IU
• Selenium: 100-200 mg
• Omega-3 fatty acid- Fish oil 2-3 g; Flaxseed oil 1 tablespoon.
• Fiber: 25-40 grams from all sources. Most persons need 5-15 grams per day from supplementation in addition to dietary intake.

This one is also very easy to prepare, in like 10 minutes or so.  Ingredients listed here for single serving, just multiply the portions accordingly.

Ingredients:

• 1/2 cup each broccoli, carrots, cauliflower, cut in bit-size pieces
• 1/3 cup low-fat ricotta cheese
• 1 tsp. curry powder, or to taste

Cooking instructions:

• In a small pot, cook vegetables in 1/2 cup water until tender-crisp.
• Meanwhile, mix ricotta cheese with spices
• Drain Vegetables and place in serving dish; stir in ricotta cheese/spice mix

There you have one healthy, low-fat vegie dish.

This is a very simple vegie dish that my family loves.  Very easy to make and tasty to enjoy. This time of year, cucumbers are very cheap, I can get 8 for $1 at the local market.

When cucumbers are garden fresh, you can prepare this salad without peeling them.  Later in the year, when they have a waxy coating, peel the cucumbers.  This salad looks pretty served as individual serving on a bed of tender leaf letter.  For crisp cucumber marinated only 1 hour or less.

For 4 servings you will need:

• 3 cucumber, 6 inches long or 2 European type cucumbers about 10 inches long each.
• 1 bunch green onions

Marinade:

• 1/2 cup while wine vinegar
• 1/2 cup sugar
• 1 tbsp. dill weed
• 1 tbsp. salt
• 1/2 tsp. white pepper
• Butter or leaf lettuce
• Fresh tomato wedges for garnish

Preparation:

1. Slice cucumbers thin; use thinnest blade of food processor if available.  Turn into bowl
2. Slice green onions diagonally as thinly as possible.  Add to the cucumbers.
3. In small bowl, mix vinegar, sugar, dill weed, salt and pepper.  Whisk with fork until blended.  Pour over onions and cucumbers.  Turn with spatula to coat all pieces.  Marinate in refrigerator for 30 minutes or more.
4. Lift cucumbers from marinade.  Serve on lettuce leaves or by itself.  To serve buffet style, drain off some of the marinade and put cucumbers into a pretty bowl.  Garnish with tomato wedges if desired.

Good serving with: poached, baked or barbecued fish; barbecued chicken, roast turkey, meat balls, meat loaf.

Save the marinade and use to flavor a second batch of salad.  Cut ingredients in half for 2 servings or double for 8 servings.  I make plenty and keep in a glass jar for any time and it should keep for a couple of weeks.  Very convenient.

Warm-up is not really necessary for the beginning level. If you can’t do 10 reps, use a lower grade elastic band, or reduce the weight if you’re using dumbbells. If you get to 15 reps without any burning in the muscles, you need more resistance. Go up in weight if you’re using dumbbells or add another elastic band. Wrap the elastic bands around your hands a couple of times to prevent slipping. Keep increasing the resistance until you get slight burning after 15 reps.

Whether you stand on the bands, sit on the bands or have them closed in a door frame, sooner or later they’ll slip. Avoid looking at them directly as you perform the exercise so you won’t get hit in the face.

You can do the groups in any order, but don’t change the matched exercises within the group. Since we are using the Opposition Muscle Training, each pair must be performed together. Use a stop watch to time the rest intervals. You can rest no longer than 30 seconds!

The exercises shown here are for the people using elastic bands or surgical tubing. In most cases the exercises can be done the exact same way using dumbbells.

Biceps Curl

Starting position: Stand on elastic band or tubing with palms facing forward. Knees can be slight flexed to relieve any pressure on lower back. Raise arms toward chin while keeping elbows pointing downward. Return to starting position. After 10-15 reps, GO immediately to Triceps Extension.

Triceps Extension

Starting position: Begin with hands behind your head with elbows pointed upward. Extend the hands toward the ceiling until full extension; then return to the starting position. After 10-15 reps, STOP and rest for 30 seconds. Do this pair of exercises with rest periods 3 times, then go to the next set.

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Overhead press

Starting position: stand or sit on elastic band or tubing, elbows flexed at sides, palms forward. Extend arms overhead until elbows are fully expanded. Return to starting position. After 10-15 reps, GO immediately to Lat Pulldown.

Lat Pulldown

Starting position: insert the elastic band or tubing in door or over beam, kneeling or sitting on feet depending on height of door or length of band. Grasp each end with arms extended overhead. Pull band down toward shoulder maintaining at least a shoulder width between arms and preferably more. Return to starting position. (Note: tie a knot in the center of the elastic band so it won’t slip through and snapped you in the head!) After 10-15 reps, STOP and rest for 30 seconds. Do this pair of exercise with rest periods 3 times, then start the next pair of exercises.

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Lateral Raise

Starting position: stand on elastic bands or tubing with hands at your side, elbows slightly bent with your palms facing backward. Raised arms up and to the side away from your body until your hands reach shoulder level then returned to the starting position. After 10-15 reps, GO immediately to Shoulder Shrug.

Shoulder Shrug

Starting position: stand on elastic band or tubing with hands at side and palms facing backward. Drop shoulders as far as possible while keeping back straight. Try to touch your shoulders to your ears, while squeezing the trapezius muscles as far as you can. Then relax to starting position. After 10-15 reps, stop and rest for 30 seconds. Do this pair of exercises with rest periods 3 times, then start the next pair of exercises.

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Bench press

Starting position: sit in the chair with elastic band or tubing around for back, elbows flexed, and palms facing forward. (The use of the bench is prefer to but when in your home or on a business trip, doing the exercise with a restricted range of motion is better than not doing it at all). Extended arms by pushing away from the body until full extension is reached. Return to starting position. After 10-15 reps, GO immediately to Seated Row.

Seated Row

Starting position: sits on the floor with legs extended and elastic band or tubing around the sole of the feet, palms facing down. Pull back toward chest, trying to touch shoulder blades together. Return to starting position. After 10-15 reps, STOP and rest for 30 seconds. Do this pair of exercises with rest periods three times, then move on to the next pair.

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Legs Press

Starting position lie on your back with knees flexed and the elastic band or tubing across the sole of your feet. Extend the legs while keeping both arms firmly on the floor to maintain balance. Return to starting position. After 10-15 reps, GO immediately to Calf Raise.

Calf Raise

Starting position: stand on the elastic bands or tubing holding onto the ends with palms facing backward. Raise up on your tiptoes as high as you can. Returned slowly to starting position. You may stand on a 2- inch block of wood to increase the stretch of the starting position, but be sure it is firmly attached and that you can maintain your balance.

After 10-15 reps, STOP and rest for 30 second. Do this pair of exercises with the rest periods 3 times then start the next pair.

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Abdominal curl

Starting position: lie on your back with legs elevated on chair and arms across your chest or by your sides. Contract abdominals and lift shoulders off floor. Return to beginning position. Use your abs to perform this exercise – not momentum. After 10-15 reps, GO immediately to Modified Leg Lift.

Modified Legs Lift

Starting position: arms at side, knees flexed, head flat. Lift legs using lower abdominal muscles. Again, use abs and don’t rock. Return to beginning position. After 10-15 reps, stop and rest for 30 seconds. Does this pair of exercises with rest period one more time.

You are done. Mission accomplished.

Let’s Get Moving

No time to exercise? You just have to make time, because if you don’t, all kind of ailments will follow. The body is designed to move, so you either move it or loose it. When you are coming up with excuses not to exercise, ask yourself whether you can afford to get sick, live in pain or not able to do the things you like and want to do later on in life? If not, you just have to find the time, even 30 minutes a day will do.

Here is a foundation exercise program any one can do (unless your doctor says no). You don’t have to go to a gym. You need only 30 minutes. You can do the cardio and weight training at home, around the block or in your back yard.

Cardio exercise

Cardiovascular (cardio) exercise is commonly referred to as “aerobic” which means “with air”. Exercise increased the heart rate, and when your heart rate increases so does your breathing rate. This is to pull in more air containing oxygen to compensate for the increased oxygen you are using in muscles. Blood flows faster to deliver oxygen and other nutrients to muscles and to remove waste products. Research shows that the benefits of cardio exercise on numerous.

Types of cardio exercise

The types of cardiovascular exercise, also call modes, are whatever uses large muscle groups in rhythmic patterns.

• Walking, jogging, all running outdoors or on treadmills
• Cycling outdoors or on cycle ergometers
• Swimming all pool-walking
• Cross-country skiing or Nordic-tracking
• Stair climbing using stairs or stair-climbing machines
• And too many others to list

Find something you like (or dislike the least) and go for it. You can use a combination of various exercises on different days or even within each workout. It’s up to you, but you must pick something.

The foundation 5-20-5 cardio workout

Once you have picked the mode of cardio exercise, get started. Get out door, jump on the bike, get in the pool, put on the skate and get moving.

5 Begin at a comfortable pace—one that is easy to sustain without getting out of breath. You may feel a slight glow and have to take the deep breaths occasionally, but you should be comfortable. If not, back off, because you have started too fast.

20 After 5 minutes, increase the speed, grade, or intensity in a way appropriate to your mode of exercise so that you are moving faster and breathing deeper in a rhythmic way. If you are gasping for air, slow down! This is a pace you want to sustain for the next 20 minutes. You should start to sweat – that’s good because it means your cooling system is working just fine.

5 Reduce the intensity for 5 minutes to cool down—same pace as you warm-up—and you are done. Time to hit the showers

This is the simple as approach to cardio exercise and it’s effective. It’s always good to have a workout buddy to make sure your form is correct, to make the times go faster, and to drag you to the weights when you feel like skipping your workout.

Although it is recommended that you do 30 minutes continuous exercise for better result, you can do 10 minutes three times a day. You can also change the type of exercise you do. Walk in the morning and ride an exercise bike in the evening. Variety can spice up your workouts.

Is 30 minutes enough to burn fat?

There is no such thing as fat burning exercise! As long as you don’t over-eat, your body will be forced to burn fat throughout the day. The best thing to do is to exercise as hard as you can to use as much total energy as possible—then after your body uses up all of the readily available carb, it will have to burn fat.

Weight training workout

If the heaviest weight you have ever lifted was yourself out of an easy chair to go get another snack, or you have lifted in the past but now it’s just a faded memory, this foundation weight training program is the place to begin. And you don’t have to go to the gym if you don’t want to. You can do this program your living room.

You can use the elastic bands or surgical tubing or dumbbells for resistance. Either way, you don’t have to spend thousands of dollars for equipment just to get started we are.

The promise is no more than 30 minutes per day for three days a week. It can be Monday-Wednesday-Friday, choose a-Thursday-Saturday, or any other combination as long as there is a day of rest between weight training exercises.

Weight training lingo such as reps, sets, and rest…Reps are repetitions – how often do you do in action. Sets are groups of reps –for example, you do an action 15 times and that equals one set. Rest means relax—you don’t have to put your head down on your desk, just hang loose and let your muscles recover.

Some cautions

Never hold your breath! Breathe out on exertion and in when returning to starting position. This includes abdominal exercises as well. Holding your breath builds up pressure in you chest cavity. The effect is t make your heart beast harder wile you’re lifting and limits the return of blood to your heart.

Start slowly to prevent injuries. You will make gains quickly and avoid the pain and possible injury of doing too much, too fast.

Don’t lift alone if you are using free weights. Too many injuries occur when people lifting heavy weight don’t have a spotter and drop a weight on themselves. Be safe because you can lose a lot of time in recovery.

It’s a body that helps you achieve you goals.

It gives you the energy you need for work and play.

It provides you with the stamina you need for the lifestyle you want.

It provides a reserve when you face health challenges and emergencies.

It’s strong so you can take care of yourself at any age.

Above all, it’s a body with a normal weight, blood pressure, cholesterol, and blood sugar level.

That’s what a healthy body is, you can have one too. Here we show you the way, but know this: you need to earn your healthy body every day.

There are two major parts to a healthy body: nutrition and exercise. We will focus on the exercise and will take up nutrition in another post.

There are two body systems you want operating well because every other system relies on them: the heart and blood vessels, called the cardiovascular system and the muscular system. Therefore, you need two types of training to be fit: cardio-exercise and weight- training.

Cardio exercise

The body depends on the heart and blood vessels to transport good things into your body’s cells and cellular waste products out. To be fit and healthy, you need this system working at peak capacity. When this system works well, you can:

• Reduce the risk of cardiovascular disease-both heart attack and stroke
• Reduce the risk of developing type 2 diabetes
• Make bone stronger
• Reduce body fat
• Improve the functioning of your digestive system
• Improve immune function
• Reduce stress level
• Increased libido and decreased impotence
• Improve your hearing and memory… And list goes on, but we think you get the point

Muscular system and weight-training

Building muscle is important for times when we need strength, such as carrying heavy objects. But did you know that muscle mass is metabolically more active than fat? Adding muscle will use calories all day long. So in order to rev it up, you need to build it up.

Too many people invest time but don’t focus on the quality of their workouts. Most of the people who spend hours in the gym aren’t working hard the entire time, and lounging around and dawdling won’t improve your health. When it comes to fitness, you only get out what you put into it. It isn’t so much the quantity but the quality of exercise that important.