tag:blogger.com,1999:blog-58756784241828141972024-03-13T09:00:32.841-07:00Student Health Center WellnessWellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.comBlogger100125tag:blogger.com,1999:blog-5875678424182814197.post-45935109795151215382014-12-16T07:00:00.000-08:002014-12-16T07:00:03.286-08:00Symptoms and Treatment of the Common Cold<span style="font-size: x-large;">The Common Cold</span><br />
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<img src="http://drkimfoster.files.wordpress.com/2011/12/common-cold.jpg" /><br />
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<span style="font-family: 'Times New Roman', serif;">Around this time of
year, it seems like everyone starts to come down with a cold. However, there
are a lot of different ideas about what causes colds and how to treat them. The
following information will help you to identify and treat the common cold.<o:p></o:p></span></div>
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<b>Background</b><br />
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<img src="http://www.futuretimeline.net/21stcentury/images/cure-for-the-common-cold-2020-2025.jpg" height="240" width="320" /><br />
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<span style="font-family: 'Times New Roman', serif;">The common cold is a
viral infection that causes inflammation of the upper respiratory tract. It is
the most common infectious disease among people of all ages. Although the
common cold is benign and self-limiting, it can lead to secondary bacterial
infections.<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">A cold can be spread two
days before the carrier is aware of any cold symptoms. Usually, transmission
occurs through airborne respiratory droplets and occasionally from objects
contaminated with respiratory droplets. Children serve as the main reservoir
for respiratory viruses. They commonly acquire new strains from schoolmates and
pass them on to family members.<span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
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<b>Signs and Symptoms</b><br />
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<img src="http://www.teluguone.com/tonecmsuserfiles/Treatment%20of%20Common%20Colds%20in%20Children(1).jpg?__SQUARESPACE_CACHEVERSION=1349229591339" height="212" width="320" /><br />
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<span style="font-family: 'Times New Roman', serif;">After a 1 to 4 day
incubation period, the common cold produces symptoms such as:<o:p></o:p></span></div>
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<ul type="disc">
<li class="MsoNormal"><span style="font-family: 'Times New Roman', serif;">sore throat and/or pharyngitis<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: 'Times New Roman', serif;">nasal congestion<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: 'Times New Roman', serif;">Burning, watery eyes<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: 'Times New Roman', serif;">Fever (more common in children)<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: 'Times New Roman', serif;">Headache<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: 'Times New Roman', serif;">Cough<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: 'Times New Roman', serif;">Achiness<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: 'Times New Roman', serif;">Fatigue and weakness<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: 'Times New Roman', serif;">Enlarged lymph nodes<o:p></o:p></span></li>
</ul>
<span style="font-family: 'Times New Roman', serif;">Secondary infections can
result from a cold and need medical attention. A clinician should be seen if
any of the following symptoms occur:</span><br />
<span style="font-family: 'Times New Roman', serif;"><br /></span>
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<ul>
<li><span style="font-family: 'Times New Roman', serif;">Chest pain that persists</span></li>
<li></li>
<li><span style="font-family: 'Times New Roman', serif;">Earache</span></li>
<li><span style="font-family: 'Times New Roman', serif;">Severe or long-lasting sore throat</span></li>
<li><span style="font-family: 'Times New Roman', serif;">Coughing up thick mucus or rust-colored sputum</span></li>
</ul>
<span style="font-family: 'Times New Roman', serif;">Many sore throats are
not serious and resolve in time. However, there are potentially serious types
that require specific measures. The most potentially serious sore throat, strep
throat, is fairly common. This type of pharyngitis has potential to develop
into heart and/or kidney disease.</span></div>
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<b>Treatment</b><br />
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<img src="http://www.urgentcare.com/news/wp-content/uploads/2014/10/Healthy-Tips-for-Cold-and-Flu-Prevention-and-Treatment-2.jpg" height="213" width="320" /><br />
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<span style="font-family: 'Times New Roman', serif;">There is no cure for a
cold because it is a viral infection. Primary treatment is purely symptomatic:<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">1. Rest.<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">Plenty of rest allows
the body to use the energy it needs to manufacture antibodies for killing
viruses. <o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">2. Fluids<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">Increase daily fluid
intake to more than 1-2 liters. Liquids are needed to thin and loosen mucus
secretions. Avoid milk and soda.<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">3. Proper Diet<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">Do not
"starve" a cold. Eat light, well-balanced meals.<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">4. Gargles<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">Gargle deeply to cleanse
and heal the throat 2-4 times a day. Dissolve 1/4 of a teaspoon of honey in
half a mug of warm water.<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">5. Humidifier<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">Cool, moist air from a
humidifier helps break up congestion and thins secretions. Warm baths and
showers are soothing. A hand towel wrung out with hot water and placed over the
eyes and sinuses can also be soothing.<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">6. Medications<span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
</div>
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Pain relievers (aspirin, acetaminophen, and ibuprofen), decongestants, and cough medications can all help relieve symptoms of the common cold.</div>
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<b>Prevention</b></div>
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<img src="http://knoxvillecpr.com/wp-content/uploads/2014/10/WASHING-HANDS.jpg" height="180" width="320" /><br />
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<span style="font-family: 'Times New Roman', serif;">To prevent getting sick,
avoid close contact with sick people, maintain a healthy diet, and wash your
hands! The proper way to wash your hands is as follows:<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">First, wet your hands and
apply liquid or clean bar soap. Place the bar soap on a rack and allow it to
drain. Next, rub your hands vigorously together and scrub all surfaces.
Continue for ten to fifteen seconds. It is the soap combined with the scrubbing
action that helps dislodge and remove germs. Rinse well and dry your hands with
a clean towel. <span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
</div>
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<br /></div>
<div>
<u>Sources</u>:<br />
<br />
Student Health Center. <i>Common Cold </i>[Brochure]. Rexburg, Idaho: Brigham Young University- Idaho</div>
<div>
http://drkimfoster.files.wordpress.com/2011/12/common-cold.jpg</div>
<div>
http://www.futuretimeline.net/21stcentury/images/cure-for-the-common-cold-2020-2025.jpg</div>
<div>
http://www.teluguone.com/tonecmsuserfiles/Treatment%20of%20Common%20Colds%20in%20Children(1).jpg?__SQUARESPACE_CACHEVERSION=1349229591339</div>
<div>
http://www.urgentcare.com/news/wp-content/uploads/2014/10/Healthy-Tips-for-Cold-and-Flu-Prevention-and-Treatment-2.jpg</div>
<div>
http://knoxvillecpr.com/wp-content/uploads/2014/10/WASHING-HANDS.jpg</div>
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WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-89129086466165600822014-12-09T07:20:00.000-08:002014-12-09T07:20:40.234-08:00Lower Back Pain<span style="font-size: x-large;">What to Do About Lower Back Pain</span><br />
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<img src="http://www.backandneck.ca/wp-content/uploads/2012/09/relieving-lower-back-pain.jpg" height="262" width="320" /><br />
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Four out of five adults will experience a bout of back pain at some time in their lives. You can ward off back problems by following the simple steps listed below. Even if you've injured your back before, you can learn techniques to help you avoid recurrent injuries. The good news is that most episodes of back pain last only a short time, and less than one percent of back problems require surgery.<br />
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Back pain can occur for no apparent reason and at any point on your back. Lack of muscle tone and excess weight commonly cause and aggravate back pain. Poor posture adds stress too. When you slouch or stand with a swayback, you exaggerate your back's natural curves. Any imbalance can stress muscles and joints, causing fatigue and injury from overuse.<br />
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From the simple backache to more serious back problems, common sources of pain include: muscle strains and spasms, sciatica, osteoporosis, injuries and accidents, and fibromyalgia.<br />
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<span style="font-size: large;">Home Remedies</span><br />
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<img src="http://www.knowabouthealth.com/wp-content/uploads/2009/10/ice-back-pain.jpg" height="208" width="320" /><br />
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<b>1. Rest</b><br />
Lie on your side on a firm mattress with a pillow between your knees, or lie on your back with you feet up on a chair or with a pillow under you knees.<br />
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<b>2. Ice</b><br />
Ice can reduce pain and swelling. Immediately after any injury, apply ice several times a day but for no longer than twenty minutes at a time. Put ice in a plastic bag and wrap the bag in a thin cloth to keep a barrier between your skin and the ice.<br />
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<b>3. Medication</b><br />
Use over-the-counter anti-inflammatory medicines (like Ibuprofen or Advil) to reduce inflammation or use pain relievers like Tylenol (acetaminophen).<br />
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<b>4. Exercise</b><br />
Patients should begin mild aerobic exercise such as aerobic walking (preferably on grass or other softer surfaces) and stationary biking as tolerated. Exercise keeps the muscle tone intact and increases blood supply to the affected area. If sitting for a long period of time, get up and move around periodically and stretch.<br />
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<span style="font-size: large;">Prevent Back Problems By...</span><br />
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<b>Correcting Daily Posture</b><br />
<b><br /></b>
<img src="http://www.raphysicaltherapy.com/images/posture.jpg" height="185" width="320" /><br />
When you sit, use a chair with lumbar support and a firm seat. While driving, have the seat close to the steering wheel. Keep knees flexed as much as possible and keep the seat tipped back slightly.<br />
Don't stand or walk bending forward, and use leg muscles to lift and carry. Do not overload your back with a heavy pack, and make sure the weight is evenly distributed on both shoulders.<br />
Don't slouch! Imagine a string is pulling you up from the top of your head, keep your core slightly engaged, knees slightly bent, and your tailbone tucked in.<br />
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<b>Correcting Sleeping Posture</b><br />
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<img src="http://static5.businessinsider.com/image/5321e6f36da811cf28760448-1000-559/shutterstock_107926484.jpg" height="178" width="320" /><br />
<b><br /></b>
If you are sleeping in a position that puts undue stress on your back, it will have lasting effects, since your back is in this position for 6-9 hours every night. The positions with the least amount of stress on your back, as mentioned above, are on your side with a pillow positioned between your legs (to prevent you from rolling over onto your stomach and to help take the pressure off your spinal column) or on your back (firm bed) with a pillow under the knees.<br />
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<img src="http://photos2.demandstudios.com/dm-resize/photos.demandstudios.com%2Fgetty%2Farticle%2F88%2F163%2F200273482-001_XS.jpg?w=400&h=10000&keep_ratio=1" height="212" width="320" /><br />
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For persistent pain, get professional care. In rare cases, back pain can signal serious medical problems. Contact your doctor immediately if your back pain is the result of a fall or blow to your back. Also, be on the look out for weakness or numbness in one or both legs.<br />
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If you've tried home remedies for several weeks but still have pain, your doctor may be able to pinpoint the source of your pain and may refer you to a physical therapist that can help you in several ways, including teaching you exercises that can help you stretch, strengthen, and protect your back.<br />
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<br />
<br />
<u>Sources:</u><br />
<br />
Student Health Center. <i>Lower Back Pain </i>[Brochure]. Rexburg, Idaho: Brigham Young University- Idaho<br />
http://www.backandneck.ca/wp-content/uploads/2012/09/relieving-lower-back-pain.jpg<br />
http://www.knowabouthealth.com/wp-content/uploads/2009/10/ice-back-pain.jpg<br />
http://www.raphysicaltherapy.com/images/posture.jpg<br />
http://static5.businessinsider.com/image/5321e6f36da811cf28760448-1000-559/shutterstock_107926484.jpg<br />
http://photos2.demandstudios.com/dm-resize/photos.demandstudios.com%2Fgetty%2Farticle%2F88%2F163%2F200273482-001_XS.jpg?w=400&h=10000&keep_ratio=1WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-19593210121789980362014-11-25T07:17:00.000-08:002014-11-25T07:17:41.952-08:00Dangers of Inadequate Sleep<span style="font-size: x-large;">Lack of Sleep Can Lead to Health Problems</span><br />
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<img src="http://sharilopatin.files.wordpress.com/2011/09/tired-of-writing.gif" height="320" width="319" /><br />
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The end of the year is almost upon us, which means that this is the time that we begin to run around like crazy, trying to get everything done on our lists. Between gift shopping, holiday functions, traveling, and/or school finals, this is a busy time for virtually everyone. Many times, our sleep schedule suffers because of it.<br />
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Sleep is largely underrated. It's estimated that over a third of Americans get less than 7 hours of sleep in a typical 24 hour period, according to the Behavioral Risk Factor Surveillance System (BRFSS) Sleep module. People think that skimping on sleep every once in a while isn't a big deal. Unfortunately, "once in a while" becomes a habit; and this habit could kill you.<br />
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<span style="font-size: large;">Hazards of Insufficient Sleep</span><br />
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<img src="http://graphics8.nytimes.com/images/2013/01/04/health/04well_car/04well_car-tmagArticle.jpg" height="187" width="320" /><br />
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<b>1. Motor Vehicle Crashes</b><br />
The National Highway Traffic Safety Administration estimates that fatigue is a cause in 100,000 automobile crashes and 1,550 crash-related deaths per year in the U.S., with the greatest problem being with people aged 25 years and younger.<br />
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<img src="http://i1-news.softpedia-static.com/images/news2/Using-Light-to-Map-Out-the-Human-Brain-2.jpg" height="171" width="200" /><br />
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<b>2. Cognitive Impairment</b><br />
Sleep plays a vital role in various mental processes. Lack of sleep hurts your ability to think and learn by impairing attention, concentration, alertness, reasoning, and problem-solving. Additionally, getting enough sleep is critical in long term memory function. If you don't get enough sleep, you won't be able to remember later what you learned that day.<br />
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<img src="http://touchstonehealthpartners.org/wp-content/uploads/2013/02/depression.jpg" height="200" width="200" /><br />
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<b>3. Depression</b><br />
Insomnia has a strong link to depression. A 2005 Sleep in America poll found that people diagnosed with depression or anxiety were more likely to get less than six hours of sleep per night. Lack of sleep can lead to the symptoms of depression, and even make it harder to fall asleep, exacerbating the problem. On the other hand, improving sleep habits may help to reduce or reverse the symptoms of depression.<br />
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<img src="http://www.women-info.com/en/wp-content/uploads/2013/03/skin-10-aging.jpg" height="166" width="200" /><br />
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<b>4. Premature Aging</b><br />
Lack of sleep causes extra cortisol (a stress hormone) to be released in your body. Cortisol can begin to break down the collagen in skin when it is released in excess amounts. Therefore, chronic sleep loss can lead to dull skin, wrinkles, and dark under eye circles. Sleep also helps to repair tissues and other structures, so your body can't properly strengthen bones or increase muscle mass if you are sleep deprived.<br />
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<img src="http://www.chapterscapistrano.com/wp-content/uploads/2014/07/birth-control-weight-gain-400x400.jpg" height="200" width="200" /><br />
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<b>5. Weight Gain</b><br />
Lack of sleep may be connected with an increase in appetite and hunger. Shortened sleep is associated with an increase in the hormone that makes you hungry, and a decrease in the hormone that lets you feel satiated. As if that weren't bad enough, the foods you crave when you're tired tend to be high in fat and carbohydrates. All of this can lead to unwanted weight gain.<br />
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<img src="http://www.algonquinfht.ca/wordpress/wp-content/uploads/2013/09/Chronic-Disease-Mgmnt.jpg" height="200" width="200" /><br />
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<b>6. Disease</b><br />
Lack of sleep is associated with chronic diseases and conditions such as:<br />
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<ul>
<li>Diabetes</li>
<li>High blood pressure</li>
<li>Obesity</li>
<li>Heart disease</li>
<li>Heart attack</li>
<li>Stroke</li>
<li>Irregular heartbeat</li>
<li>Heart failure</li>
</ul>
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<span style="font-size: large;">Tips for Successful Sleep</span></div>
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<img src="http://molempire.com/wp-content/uploads/2014/06/Comfortable-beds.jpg" height="320" width="300" /></div>
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If you're having trouble sleeping, the following are some things that you can do:</div>
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<div>
<ul>
<li><b>Fix a bedtime</b>. Be consistent with your bedtime. You will help to train your mind and body that it should be getting tired at a certain time, making it easier to fall asleep.</li>
<li><b>Avoid caffeine 4-6 hours before bedtime</b>. The effects of caffeine may take several hours to subside, making it difficult to fall asleep.</li>
<li><b>Exercise regularly</b>. Regular exercise in the morning or afternoon can help deepen sleep. However, be weary of exercising before bed, as your body is active for a period of time even after you work out.</li>
<li><b>Make your sleeping environment comfortable</b>. Use comfortable bedding, making sure the temperature is moderate and the room well ventilated, reserving the bed for sleep only, and blocking out excess noise.</li>
<li><b>Establish a pre-bed routine.</b> This could include reading a book (not on your phone, as this stimulates the brain and may keep you from falling asleep easily), a personal hygiene routine, writing in your journal, etc.</li>
<li><b>Practice relaxation methods</b>. Try meditation, deep breathing techniques, and/or stretching routines prior to going to bed or while trying to fall asleep.</li>
</ul>
</div>
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<br />
<br />
Sources:<br />
<br />
http://www.cdc.gov/features/dssleep/<br />
http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss<br />
http://i1-news.softpedia-static.com/images/news2/Using-Light-to-Map-Out-the-Human-Brain-2.jpg<br />
http://touchstonehealthpartners.org/wp-content/uploads/2013/02/depression.jpg<br />
http://www.women-info.com/en/wp-content/uploads/2013/03/skin-10-aging.jpg<br />
http://www.chapterscapistrano.com/wp-content/uploads/2014/07/birth-control-weight-gain-400x400.jpg<br />
http://molempire.com/wp-content/uploads/2014/06/Comfortable-beds.jpgWellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-16532430171711041792014-11-18T07:16:00.001-08:002014-11-18T07:16:18.208-08:00What You Need to Know About Ebola<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<a href="https://www.blogger.com/blogger.g?blogID=5875678424182814197" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-family: 'Times New Roman', serif; font-size: 24pt;">Everything You Need to
Know About Ebola</span><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<a href="https://www.blogger.com/blogger.g?blogID=5875678424182814197" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><img height="225" src="http://i2.cdn.turner.com/cnn/dam/assets/140730092338-eitm-gupta-ebola-symptoms-origins-00011224-story-top.jpg" width="400" /></div>
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<span style="font-family: 'Times New Roman', serif;">The Ebola outbreak of
2014 is the largest in history, and there have been confirmed cases in the
United States. About half of the people who have been diagnosed with Ebola in
this outbreak have died, making it all the more important for you to know what
you're dealing with.<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">The following are some
important items of information that you need to know about the Ebola virus.<o:p></o:p></span></div>
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<b><span style="font-family: 'Times New Roman', serif;">1. A person infected
with Ebola can't spread the virus until symptoms appear. </span></b><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">The incubation period
for Ebola is, on average, 8 to 10 days. <b>Signs and symptoms include:
fever, severe headache, muscle pain, vomiting, diarrhea, stomach pain, or
unexplained bleeding or bruising.</b><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: 'Times New Roman', serif;">2. Ebola is spread
through direct contact with bodily fluids. </span></b><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: 'Times New Roman', serif;">Bodily fluids including
urine, feces, saliva, vomit, blood, and sweat, are the means by which Ebola is
spread. Objects, like needles, that have been contaminated by these fluids are
also a source of infection. Ebola is NOT spread through air, water or food.<o:p></o:p></span></div>
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<b><span style="font-family: 'Times New Roman', serif;">3.</span></b><span style="font-family: 'Times New Roman', serif;"> There is currently no vaccine available to
protect against Ebola. However, <b>there are some things you can do to
prevent infection</b>:<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<ul type="disc">
<a href="https://www.blogger.com/blogger.g?blogID=5875678424182814197" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Wash hands often with soap and water or an
alcohol-based hand sanitizer.<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Do not touch the bodily fluids of a person who is sick.<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Do not come into contact with items that have been
touched by a sick person's blood or bodily fluids.<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Don't touch the body of someone who has died of Ebola<o:p></o:p></span></li>
</ul>
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<b><span style="font-family: 'Times New Roman', serif;">4.</span></b><span style="font-family: 'Times New Roman', serif;"> <b>You may be at risk for Ebola if</b> you
have traveled to an area with an Ebola outbreak and:<span style="font-size: medium;"><o:p></o:p></span></span></div>
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<br /></div>
<ul type="disc">
<li class="MsoNormal"><span style="font-family: "inherit",serif; font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Had direct
contact with blood or bodily fluids or items that came into contact with
blood or bodily fluids of a person infected with Ebola.</span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Touched bats or nonhuman primates (like apes or
monkeys) or blood, fluids, or raw meat prepared from these animals.<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Went into hospitals where Ebola patients were being
treated and had close contact with these patients. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Touched the body of a person who died of Ebola.*<o:p></o:p></span></li>
</ul>
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<span style="font-family: 'Times New Roman', serif;">If any of these points
applies to you, you should check for signs and symptoms of Ebola for 21 days.
Do this by taking your temperature, watching for other symptoms (listed above). Get medical care
right away if you have a fever or any other of the signs and symptoms listed
above. <b>Be sure to call and explain your travel history BEFORE you go to
the doctor's office or emergency room</b>.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: 'Times New Roman', serif;">5. </span></b><span style="font-family: 'Times New Roman', serif;">Despite what you may think or hear, <b>U.S.
hospitals and authorities are equipped to handle Ebola.</b> They have the
ability to identify exposed people and take the necessary steps to avoid
spreading the virus further. Though even a single case of this highly dangerous
virus is considered a threat, it is unlikely that this outbreak will turn into
an Ebola epidemic.<span style="font-size: medium;"><o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: 'Times New Roman', serif;">*list taken directly
from the CDC website<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<span style="font-family: 'Times New Roman', serif;">Sources:<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: 'Times New Roman', serif;">http://www.cdc.gov/vhf/ebola/pdf/what-need-to-know-ebola.pdf<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: 'Times New Roman', serif;">http://www.berkeleywellness.com/healthy-community/contagious-disease/slideshow/10-ebola-myths-discounted<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: 'Times New Roman', serif;">http://i.huffpost.com/gen/2097108/thumbs/o-EBOLA-VIRUS-facebook.jpg<o:p></o:p></span></div>
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WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-85292741888632047462014-11-11T07:32:00.000-08:002014-11-11T07:32:07.607-08:00The Dangers of Added Sugars<span style="font-size: x-large;">Why Moderation is Key When It Comes to Added Sugars</span><br />
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<img src="http://www.rodalenews.com/files/images/slideshow2/sugar-spoon-pour.jpg" height="213" width="320" /><br />
<br />
If you were on a diet forty years ago, chances are it was a "low-fat" diet. In the late seventies a new recommendation was made to Americans by the government to reduce their intake of fats. It was believed that fat was the cause of heart disease and other frightening health problems. Since that time, products have made available reduced, low, and non-fat options for the American consumer. Unfortunately, obesity, diabetes, and cancer rates have only risen since then; and it turns out that the culprit may be sugar.<br />
<br />
The average American eats four to five times the recommended amount of added sugar (both table sugar and high fructose corn syrup) daily. Our foods are full of added sugar, including unsuspecting culprits such as salad dressing, tortillas, and "reduced-fat" processed foods. Unfortunately, all of this added sugar has begun to cause serious problems in the American population. A diet full of added sugar is linked to diseases like obesity, diabetes, and heart disease.<br />
<br />
According to trials done on laboratory rats and mice, if sugar (whether it be glucose or fructose) hits the liver quickly and in high amounts, much of that sugar will be converted to fat. Repeat this process enough times and it can cause insulin resistance. You secrete insulin in response to the foods that you eat-- particularly carbohydrates. Insulin is your body's way of regulating your blood sugar levels. If you are insulin resistant, your pancreas responds to the rising blood sugar by producing extra insulin. Once your pancreas tires of creating enough insulin to combat blood sugar levels, your blood sugar rises out of control. This results in type 2 diabetes.<br />
<br />
The problem with producing extra insulin, besides the fact that it can lead to diabetes, is that it is remarkably linked with other health problems like fatty liver and cancer (even in lean individuals). In fact, you are more likely to get cancer if you're obese or diabetic than if you're not. Excess amounts of sugar, the consumption of which is not uncommon among Americans, can potentially cause these life-threatening diseases. <br />
<br />
<br />
<span style="font-size: large;">What You Can Do to Cut Down on Sugar</span><br />
<br />
<b>Stop the Pop</b><br />
<br />
<img src="http://static.ijreview.com/wp-content/uploads/2014/08/Soda-Pop.jpg" height="253" width="320" /><br />
<br />
A study reported at the annual American Heart Association (AHA) meeting in 2013 found that 180,000 annual deaths are attributed worldwide to sugary beverages. Soda is the only thing (food or beverage) that has been directly linked with obesity. Drinking liquid sugar is harmful to the body, especially when consumed daily or even multiple times per day as is the case with many Americans. <span style="line-height: 107%;"><span style="font-family: inherit;">Given
the vast amount of research that has discovered the negative effects of soda on
the health of an individual, most would agree that there is no excuse for
individuals to continue their poor choices.</span></span><span style="font-family: "Calibri","serif"; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> </span> Kick the soda habit today.<br />
<br />
<b>Take Sugar Off the Table</b><br />
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<img src="http://lowfatveganchef.com/blog/wp-content/uploads/2013/01/sugar-plate.jpg" height="214" width="320" /><br />
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Adding table sugar to your food simply isn't necessary, especially now that everything comes with it already. Try to cut down or stop completely the addition of sugar to foods that you eat regularly, such as coffee, cereal, oatmeal, or pancakes. If you prefer things a little sweeter, use fruit! It is full of natural sugars that still provide taste, along with much needed nutrients and fiber. Just be sure that it is fresh, frozen, or canned in water or natural juices.<br />
<br />
<b>Check the Label</b><br />
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<img src="http://radioactivefitness.com/wp-content/uploads/2014/05/ingredients_0.jpg" height="320" width="320" /><br />
<br />
Here is a list of names that simply mean "added sugar": <span style="color: red;">agave nectar, barley malt, beet sugar, blackstrap molasses, brown rice syrup, rice syrup, rice malt, brown sugar, buttered sugar, buttercream, cane juice crystals, cane juice, cane sugar, caramel, carob syrup, caster sugar, superfine sugar, coconut sugar, corn sweetener, corn syrup, corn syrup solids, crystalline fructose, date sugar, demerara sugar, dextran, diastatic malt powder, diastase, ethyl maltol, evaporated cane juice, fructose, fruit juice concentrates, galactose, glucose, golden sugar, golden syrup, refiner's syrup, high fructose corn syrup, honey, inverted sugar, malt syrup, maltodextrin, maltose, maple syrup, molasses syrup, muscovado sugar, organic raw sugar, oat syrup, avena sativa, panela, ponacha, confectioner's sugar, powdered sugar, icing sugar, rice bran syrup, sorghum syrup, table sugar, sucrose, syrup, treacle, tapioca syrup, turbinado sugar, raw sugar, yellow sugar, sugar</span><br />
<br />
It is important to be educated on the different ways that companies sneak added sugars into their products. Read the labels on all of the food products you buy to be sure that they don't contain unnecessary added sugars. Better yet, buy foods without labels, such as fresh produce!<br />
<br />
<b>Portion Distortion</b><br />
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<img src="http://amyhagerup.com/wp-content/uploads/2011/07/huge-icecream.jpg" height="320" width="320" /><br />
<br />
Obviously it is unrealistic to cut every gram of added sugar out of your life forever. There will be the occasional treat. But they should be just that: occasional. And when you do splurge, try and keep it to a few bites. <span style="line-height: 107%;"><span style="font-family: inherit;">Researchers
at Stanford have found that the</span></span> <a href="https://neuroscience.stanford.edu/news/researchers-you-will-take-more-pleasure-moderation-overindulgence" target="_blank">first few bites</a> hold the most pleasure anyway. Split your dessert with a friend, or only make half the recipe.<br />
<br />
<b>Spice Things Up a Bit</b><br />
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<img src="http://healthydebates.com/wp-content/uploads/2014/08/Cinnamon-other.jpg" height="215" width="320" /><br />
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Sugar is often added to make things more palatable, but there are plenty of other ways to make things taste better without the added calories and blood sugar spikes! Herbs like cinnamon, nutmeg, and ginger will add flavor without guilt. You can also use extracts-- vanilla, almond, orange, peppermint, and lemon extracts are all great options for added taste.<br />
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<br />
<br />
<br />
<u>Sources</u>:<br />
<br />
http://www.health.harvard.edu/newsletters/Harvard_Womens_Health_Watch/2013/July/how-to-break-the-sugar-habit-and-help-your-health-in-the-process<br />
http://www.rodalenews.com/files/images/slideshow2/sugar-spoon-pour.jpg<br />
http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?pagewanted=all&_r=0<br />
http://static.ijreview.com/wp-content/uploads/2014/08/Soda-Pop.jpg<br />
http://lowfatveganchef.com/blog/wp-content/uploads/2013/01/sugar-plate.jpg<br />
http://radioactivefitness.com/wp-content/uploads/2014/05/ingredients_0.jpg<br />
https://neuroscience.stanford.edu/news/researchers-you-will-take-more-pleasure-moderation-overindulgence<br />
http://www.prevention.com/food/healthy-eating-tips/57-names-sugar?s=58<br />
http://amyhagerup.com/wp-content/uploads/2011/07/huge-icecream.jpg<br />
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Tips-for-Cutting-Down-on-Sugar_UCM_461811_Article.jspWellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-45154247730014105912014-10-28T07:59:00.001-07:002014-10-28T08:02:54.421-07:00Skinny Fat<span style="font-size: x-large;">Why You Should Still Care About Your Health, Even if You're "Thin"</span><br />
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<img src="http://www.womenfitness.net/wfimgank8/emo_wt_loss.jpg" height="320" width="213" /><br />
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So your weight is within the normal BMI (Body Mass Index) range, and you fit into your size small or medium clothes just fine. Why do you need to worry about nutrition or exercise if you seem to feel and look "healthy?" It turns out, that even though an individual has a
normal weight and size, a poor diet can cause them to have unseen health
problems. Failure to maintain a healthy diet and exercise plan allows your body
to assume the state of being “skinny fat.”<br />
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<div class="MsoCommentText">
<o:p></o:p></div>
<b>Let's Talk About Fat</b><br />
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<img src="http://www.weightlossforall.com/wp-content/uploads/2010/08/visceral-fat.jpg" height="320" width="298" /><br />
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<span style="line-height: 107%;"><span style="font-family: inherit;">Eating
a diet consisting of high sugar content, processed foods, and solid fats leads to
the storage of what is called visceral fat</span></span><span style="font-family: Calibri, serif; font-size: 11pt; line-height: 107%;">.</span> <b>Visceral fat</b> is the fat that is stored in your abdomen in between your organs. There are two main kinds of fat: subcutaneous fat and visceral fat. Subcutaneous fat is the kind that is stored just beneath the skin. <span style="font-family: inherit;"><span style="line-height: 107%;">It
can be found in your stomach, arms, neck, and even the soles of your feet</span>.</span> This kind of fat is healthy and essential in moderate amounts. Too much can lead to overweight and obesity, which come with a host of problems. However, the hidden killer is visceral fat.<br />
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Visceral fat wraps around your inner organs-- the heart, liver, lungs, and other major organs. Carrying excess amounts of visceral fat can be one of the symptoms of metabolic syndrome. <span style="line-height: 107%;"><span style="font-family: inherit;">This
disease provides a host of other symptoms such as high blood pressure, high
cholesterol, and elevated insulin levels. </span></span> Having visceral fat has also been linked to stroke, heart disease, diabetes, breast cancer, and dementia, among other adverse health conditions.<br />
<br />
The problem with visceral fat is that it can be hiding even in relatively thin people. This means that even those who think they're safe and attribute genetics to their physique are not safe from the negative effects of a poor diet. Weight is simple a clue that doctors look for to indicate the state of an individual's health. However, it’s not the be-all-end-all diagnosis. In fact, when a thin person is diagnosed with diabetes they have<a href="http://www.huffingtonpost.com/dr-mark-hyman/skinny-fat_b_1799797.html" target="_blank"> twice the risk of death</a> compared to that of an overweight person diagnosed with the same disease.<br />
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Look at it this way: some cars show their age and you can tell how old it is by the exterior. However, some cars look to be in deceivingly good condition-- until you check under the hood.<br />
<br />
<b>What To Do</b><br />
<br />
<img src="http://elanperformance.com/wp-content/uploads/2013/06/healthy-habits.jpg" height="224" width="320" /><br />
<br />
Whether you feel you need to lose a few pounds or you haven't ever thought you needed to worry about your weight, everyone should strive to eat better and exercise. Eat a diet full of a variety of fruits and vegetables. They should take up half your plate or more. Cut down on added sugars such as soda pop and sugary treats, and choose lean protein instead of bacon or red meat. Avoid processed foods (most things in a package) as much as possible, as these can contain significant amounts of added sugars and extra fat. <span style="line-height: 107%;"><span style="font-family: inherit;">Additionally,
it is important to have whole grains in your diet. This includes whole wheat
bread, brown rice, whole wheat pasta, oatmeal, and quinoa.</span></span><br />
<span style="font-family: "Calibri","serif"; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> </span>Try to find ways to be more active that you enjoy. If you hate working out, do Zumba or play a game of soccer with your friends/family. The recommended guideline for the average person is to do 150 minutes a week of moderate activity (rule of thumb: you can still talk while you're doing the activity, but not carry on a conversation easily). Incorporate resistance training into your life <span style="font-family: inherit;">(<span style="line-height: 107%;">lifting,
pushing, and carrying heavy things</span>)</span>. This will add to your muscle stores so that you have the strength to do your daily tasks well into your old age, as well as increasing your resting metabolism so that you burn more calories at rest.<br />
<br />
All of these tips will help prevent you from developing problems down the road from fat you didn't even know you were accumulating. If you're concerned you might be "skinny fat," have your provider test your blood sugar, blood pressure, triglycerides, and blood cholesterol levels. These results will give a good basic picture of your current state of health.<br />
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<br />
<br />
<br />
Sources:<br />
<br />
http://www.womenfitness.net/wfimgank8/emo_wt_loss.jpg<br />
http://www.prevention.com/weight-loss/flat-belly-diet/flat-belly-diet-subcutaneous-and-visceral-belly-fat<br />
http://time.com/14407/the-hidden-dangers-of-skinny-fat/<br />
http://www.huffingtonpost.com/dr-mark-hyman/skinny-fat_b_1799797.html<br />
http://www.weightlossforall.com/wp-content/uploads/2010/08/visceral-fat.jpg<br />
http://elanperformance.com/wp-content/uploads/2013/06/healthy-habits.jpgWellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-72709706875024089232014-10-23T07:32:00.000-07:002014-10-23T07:32:50.760-07:0010 Delicious Fruits and Vegetables You've Probably Never Heard Of<span style="font-size: x-large;">Ten Fruits and Vegetables You've Never Heard Of</span><br />
<span style="font-size: x-large;"><br /></span>
<b>1. Horned Melon (African Cucumber/Kiwano)</b><br />
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<img src="http://www.womansday.com/cm/womansday/images/AZ/03-African-Cucumber.jpg" height="189" width="320" /><br />
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Native to Africa, these horned melons have been compared to the taste of cucumber, zucchini, banana, and lemon. They are now grown in California, New Zealand, Chile, and Australia. It can be eaten at any stage of ripening. Some even eat the peel, which is rich in vitamin C and dietary fiber.<br />
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<b>2. Cherimoya</b><br />
<b><br /></b>
<img src="http://sigonas.files.wordpress.com/2011/04/cherimoya_group_white.jpg" height="232" width="320" /><br />
Thought to be native to the Andes, this interesting fruit is now grown throughout South Asia, Central America, South America, Southern California and more. The flesh of the fruit is soft, sweet, and white with a sorbet-like texture. Mark Twain once said that the cherimoya was "the most delicious fruit known to men." Because of its taste and texture, it has also been nicknamed the custard apple.<br />
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<b>3. Soursop (Guanabana/Brazilian Pawpaw)</b><br />
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<img src="http://upload.wikimedia.org/wikipedia/commons/a/a3/Soursop,_Annona_muricata.jpg" height="131" width="320" /><br />
<br />
This fruit is native to Cuba, Mexico, Central America, and the Caribbean, and is a cousin to the cherimoya. Its fruit has been described as the cross between pineapple and strawberry. However, the seeds make it difficult to eat the flesh. The pulp is also used to make<span style="font-family: inherit;"> <span style="background-color: white; color: #252525; line-height: 22.3999996185303px;">fruit nectar, smoothies, fruit juice drinks, and other treats. Some even claim it can be used to treat cancer, although there is no scientific evidence to support this idea. </span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #252525; line-height: 22.3999996185303px;"><br /></span></span>
<b>4. Jicama</b><br />
<br />
<img src="http://nutsaboutfruit.files.wordpress.com/2010/03/jicamasm.jpg" height="213" width="320" /><br />
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Native to Mexico, jicama is a root vegetable that has a crisp white flesh. The flavor is sweet and starchy, similar to a mild apple. It is a great source of potassium and vitamin C, and can be eaten raw by itself, on salads, or paired with other seasonings.<br />
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<b>5. Langsat</b><br />
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<img height="318" src="https://c1.staticflickr.com/3/2724/4117395288_8aaec5217f.jpg" width="320" /><br />
Not the most attractive of fruit, the langsat is actually produced by a tree in the mahogany family. The plant originates in Southeast Asia, and bears small fruit that look a little bit like a cluster of tiny potatoes. The seeds of the fruit are covered in a clear-white flesh that have a sweet and sour taste, almost like a cross between a grape and a grapefruit.<br />
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<b>6. Lychee</b><br />
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<img src="http://greenyatrablog.com/wp-content/uploads/2014/02/5-Home-Remedies-For-Moisturizing-The-Skin21.jpg" height="213" width="320" /><br />
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Lychee is from China but is now popular in many parts of the world. The skin is tough and inedible, but the fruit inside is clear, juicy, and sweet. Interestingly, in the 1st century fresh lychees were in such demand in the Imperial Court in China that a special brigade of fast horses was assigned to retrieve them regularly from Guangdong.<br />
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<b>7. Purple Mangosteen</b><br />
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<img height="261" src="https://www.buyfruit.com.au/images/P/Mangosteen__13365.jpg" width="320" /><br />
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Mangosteen is native to Indonesia and is about the size of a tangerine. The rind is tough and inedible, but the fruit inside is similar to a citrus fruit, and is white and fibrous. The flavor is sweet, tangy, and juicy.<br />
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<b>8. Romanesco Broccoli</b><br />
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<img src="http://www.marxfoods.com/core/media/media.nl?id=9658&c=659425&h=81bfb3a2bccb3a2cffde" height="218" width="320" /><br />
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Romanesco is so similar to cauliflower that it can be substituted in most recipes. The taste is comparable, but romanesco is described as being delicate and nutty in flavor. The big differences are in the appearance and in the texture. Romanesco broccoli is much crunchier than cauliflower. <br />
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<b>9. Sapodilla</b><br />
<br />
<img src="http://www.specialtyproduce.com/ProdPics/8433.jpg" height="202" width="320" /><br />
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Sapodilla is native to southern Mexico, the Caribbean, and Central America. The flesh ranges from pale yellow to an earthy brown, and has a grainy texture like a ripe pear. The taste when ripe is malty and exceptionally sweet, being compared to candy.<br />
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<b>10. Starfruit (Carambola)</b><br />
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<img src="http://4.bp.blogspot.com/-P2kuCVqzQZs/Tkuc9oOe7cI/AAAAAAAAAaI/15MFET3qbso/s320/Star+Fruit.jpg" height="212" width="320" /><br />
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This fun-shaped fruit is native to the Philippines, Sri Lanka, Malaysia, and other places. It can be eaten whole ripe or unripe. The riper the fruit, the sweeter it is. It has a waxy skin with a flesh that is comparable to a plum or citrus fruit. The taste can be compared to a cross between an apple and a grape. Starfruit is also rich in antioxidants, potassium, and vitamin C.<br />
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<b>Sources:</b><br />
<br />
http://en.wikipedia.org/wiki/Cucumis_metuliferus<br />
http://www.womansday.com/cm/womansday/images/AZ/03-African-Cucumber.jpg<br />
http://www.delish.com/food-fun/exotic-fruits-vegetables#slide-1<br />
http://sigonas.files.wordpress.com/2011/04/cherimoya_group_white.jpg<br />
http://en.wikipedia.org/wiki/Cherimoya<br />
http://en.wikipedia.org/wiki/Soursop<br />
http://upload.wikimedia.org/wikipedia/commons/a/a3/Soursop,_Annona_muricata.jpg<br />
http://en.wikipedia.org/wiki/Pachyrhizus_erosus<br />
http://nutsaboutfruit.files.wordpress.com/2010/03/jicamasm.jpg<br />
http://en.wikipedia.org/wiki/Lansium_parasiticum<br />
http://greenyatrablog.com/wp-content/uploads/2014/02/5-Home-Remedies-For-Moisturizing-The-Skin21.jpg<br />
http://en.wikipedia.org/wiki/Lychee<br />
http://en.wikipedia.org/wiki/Purple_mangosteen<br />
https://www.buyfruit.com.au/images/P/Mangosteen__13365.jpg<br />
http://www.marxfoods.com/core/media/media.nl?id=9658&c=659425&h=81bfb3a2bccb3a2cffde<br />
http://en.wikipedia.org/wiki/Romanesco_broccoli<br />
http://en.wikipedia.org/wiki/Manilkara_zapota<br />
http://en.wikipedia.org/wiki/CarambolaWellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-8007077344835169182014-10-14T07:18:00.000-07:002014-10-14T07:18:14.791-07:00Why You Should Wash Your Produce<span style="font-size: x-large;">3 Reasons You Should Wash Your Produce</span><br />
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<img src="http://s.doctoroz.com/styles/720x480/s3/sites/default/files/media/image_thumb/tomato-wash-sink-720.jpg?itok=dcTCiA9v" height="266" width="400" /><br />
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We've all taken a bite out of that shiny apple, thinking it was probably clean enough without washing. However, there are a few reasons why you should think twice before chomping down on some unwashed produce. Here are three reasons why you should wash your produce before eating it:<br />
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<b>1. Pesticides</b><br />
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<img src="http://www.growswitch.com/blog/wp-content/uploads/pesticides.jpg" height="211" width="320" /><br />
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Eating certain fruits and vegetables can expose you to up to 14 different pesticides per day on average. Prolonged exposure to pesticides can lead to chronic health problems, and children are especially susceptible. Limiting your family's exposure by washing your produce thoroughly can reduce the risk of damaging your health.<br />
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<b>2. Food Borne Illnesses</b><br />
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<img src="http://www.goodhousekeeping.com/cm/goodhousekeeping/images/removing-skin-from-raw-chicken-1-ghv-325-62348184.jpg" height="320" width="320" /><br />
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There are all kinds of food borne illnesses that we can protract from our food. It doesn't just have to be raw chicken to house bacteria. You should always be cautious before putting food in your mouth. With salmonella, staphyloccocus aureus, and E. coli out there to take our bodies by storm, it's important to practice proper food hygiene.<br />
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<b>3. Dirt!</b><br />
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<img src="http://3.bp.blogspot.com/-Th4bzANfSFk/TjQlJZ0vt7I/AAAAAAAAADg/lpNf81QUicU/s320/dirty+potatoes.jpg" height="244" width="320" /><br />
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It may go without saying, but our produce is dirty! Have you ever opened up a head of lettuce to find dirt, gravel, and even dead bugs inbetween the leaves? A lot of our produce comes from the ground, and the ground is dirty. This means that the fruits and vegetables that we eat that come with a layer of dust, mud, or whatever else they were pulled up with (including insects). If you have a problem with eating dirt and bugs, it is probably a good idea to wash your produce.<br />
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<b>The Proper Way to Wash Your Produce (from FDA.gov):</b><br />
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<span style="font-family: inherit;">"<span style="background-color: white; color: #333333; line-height: 19.25px;">Wash all produce thoroughly under running water before eating, cutting or cooking. This includes produce grown conventionally or organically at home, or purchased from a grocery store or farmer's market. Washing fruits and vegetables with soap or detergent or using commercial produce washes is not recommended.<span style="font-family: inherit;"> S</span></span><span style="background-color: white; color: #333333; line-height: 19.25px;">crub firm produce, such as melons and cucumbers, with a clean produce brush. </span><span style="background-color: white; color: #333333; line-height: 19.25px;">Dry produce with a clean cloth towel or paper towel to further reduce bacteria that may be present."</span></span><br />
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<b><u>Sources:</u></b><br />
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<a href="http://www.livhealthy.tv/articles.php?action=view&articleID=Why_You_Should_Wash_Your_Fruits_and_Vegetables">http://www.livhealthy.tv/articles.php?action=view&articleID=Why_You_Should_Wash_Your_Fruits_and_Vegetables</a><br />
<a href="http://s.doctoroz.com/styles/720x480/s3/sites/default/files/media/image_thumb/tomato-wash-sink-720.jpg?itok=dcTCiA9v">http://s.doctoroz.com/styles/720x480/s3/sites/default/files/media/image_thumb/tomato-wash-sink-720.jpg?itok=dcTCiA9v</a><br />
<a href="http://www.toxicsaction.org/problems-and-solutions/pesticides">http://www.toxicsaction.org/problems-and-solutions/pesticides</a><br />
http://www.growswitch.com/blog/wp-content/uploads/pesticides.jpg<br />
http://www.goodhousekeeping.com/cm/goodhousekeeping/images/removing-skin-from-raw-chicken-1-ghv-325-62348184.jpg<br />
http://3.bp.blogspot.com/-Th4bzANfSFk/TjQlJZ0vt7I/AAAAAAAAADg/lpNf81QUicU/s1600/dirty+potatoes.jpgWellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-62365198919763049132014-10-07T09:32:00.000-07:002014-10-07T09:32:16.416-07:00Breaking Through Weight Loss Plateaus<span style="font-size: x-large;">The Day the Scale Stood Still...</span><br />
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<img src="http://tayloredforyoufitness.files.wordpress.com/2012/05/scale.jpg" height="320" width="317" /><br />
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It has happened to the best of us. We are cheerfully cruising along on our various weight loss journeys, weight dropping off consistently for the first few weeks or months, when suddenly everything comes to a screeching halt. You think, "Why even bother?"<br />
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First of all, the worst thing you can do is give up on yourself. Just because you haven't seen a loss on the scale doesn't mean you haven't been making progress. The scale doesn't measure body composition (muscle versus fat, or water weight), it can only tell you your body's relationship with gravity. Also, you've hopefully been making progress with lifestyle changes (like exercising and eating vegetables), which means that even if you're not losing weight right now, you're still making better choices for your body.<br />
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<b><span style="font-size: large;">5 Ways to Break Through a Weight Loss Plateau:</span></b><br />
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<b>1. Be Honest With Yourself</b><br />
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<img src="http://www.redbookmag.com/cm/redbook/images/3s/man-sneaking-junk-food-1-0111-mdn.jpg" height="240" width="320" /><br />
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This is perhaps the most important rule. You may have started off measuring your food and meticulously counting calories, but now you feel you know yourself and can eyeball portion sizes. You also may have started out sweating vigorously on the elliptical machine six days a week, and now take a few days off every couple weeks (or every week). Or maybe you've been going out to eat a little more often, not realizing that those "exceptions" are now becoming the norm. Getting too comfortable can happen slowly and we may not even notice the extra calories or decrease in effort at the gym. Take a look at your habits objectively, and be honest. We are only hurting our own progress by making justifications or trying to cut corners. If you feel that maybe you've been letting things slide a little bit too much, forgive yourself, refocus, and renew your dedication to your goals.<br />
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<b>2. Try Something Different</b><br />
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<img src="http://i-cdn.apartmenttherapy.com/uimages/kitchen/2009_04_03-SameMeal.jpg" height="217" width="320" /><br />
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If you keep trying the same thing over and over, you'll most likely get the same results. With weight loss plateaus, it's all about surprising your body. If you walk half an hour every day, try biking instead. You can also try high-intensity interval training (HIIT) workouts. This is where you incorporate sprints into your workout at certain intervals that depend on your fitness level. If you're a beginner, do two minutes of your preferred cardio at a moderate pace, then do thirty seconds of maximum effort. Repeat this about ten times. As your fitness level improves, you can increase the "sprint" time and decrease the breaks in between. Trying something new in your work-outs can shock the body and finally tip the scales in your favor.<br />
If you are the kind of person who eats the same thing for every meal day after day, it's time to break the habit. Variety is one of the most important principles of health. We need a variety of foods, especially fruits and vegetables, to get all of the nutrients we need for our body. Try eating new foods and incorporating more variety into your diet.<br />
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<b>3. Drink More Water</b><br />
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<img src="http://www.uniteforclimate.org/wp-content/uploads/2014/06/Water.png" height="200" width="320" /><br />
As it was mentioned previously, the scale doesn't take water weight into account. Your body could be retaining water because it isn't getting enough water every day. The more water you drink, the more the body can let go of those water stores and flush out the "bloat." Additionally, drinking water can help you feel more energized and remain more active throughout the day by keeping blood volume up and therefore supplying enough oxygen to your muscles. Drinking a glass of water can also help with cravings or overeating. When you have a craving or are considering that second helping, drink a full glass of water and wait at least ten minutes. This will help you to determine whether you are really hungry.<br />
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<b>4. Measure for Success</b><br />
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<img src="http://nationaldaycalendar.files.wordpress.com/2013/07/tape-measure.jpg" height="213" width="320" /><br />
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If you haven't already started measuring yourself, do it now! Sometimes you won't see a loss on the scale, but you will see a loss of inches. The inches are just as important as the pounds, as they can indicate fat loss. Sometimes you can drop a dress size without having lost a pound! If your workouts are focused more on weight training than cardio, and you haven't been eating at a deficit (less calories than your body expends in energy), then it is very possible to sculpt your body and lose inches but no weight. Check every few weeks or months to see your progress. The standard is to measure your arms, thighs, waist, hip, and neck.<br />
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<b>5. Be Patient</b><br />
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<img src="http://myweightlossdream.co.uk/images/a-pound-at-a-time-losing-weight-while-keeping-your-patience.jpg" height="320" width="320" /><br />
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I know this is the last thing you want to hear, but sometimes it just takes a while to see progress. If you tend to see your weight jump up after hitting a new low number, don't panic! The body can fluctuate up to ten pounds in one day! Try to keep the overall trend in mind. Don't let the number ruin your progress. Keep making healthy choices and eventually you will see progress. Weight loss is a matter of taking in less energy than you put out. If you do this consistently, eventually the math will add up and you will reach your goals. It's okay to take a long time to reach your goal! Studies actually show that those who lose weight more slowly keep it off better. So keep hitting the gym and eating your vegetables. You will get there eventually, and your body will thank you for it. Weight loss isn't just a destination-- it's a journey.<br />
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Note: If you've honestly tried everything and your weight is still stagnant, make an appointment with your provider. There may be medical reasons that make it harder for you to lose weight.<br />
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<br />
Sources:<br />
<br />
http://www.webmd.com/diet/features/10-ways-to-move-beyond-a-weight-loss-plateau?page=2<br />
http://www.caloriesperhour.com/tutorial_water.php<br />
http://www.uniteforclimate.org/wp-content/uploads/2014/06/Water.png<br />
http://www.redbookmag.com/cm/redbook/images/3s/man-sneaking-junk-food-1-0111-mdn.jpg<br />
http://myweightlossdream.co.uk/images/a-pound-at-a-time-losing-weight-while-keeping-your-patience.jpgWellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-60026529852026689452014-09-30T15:50:00.000-07:002014-09-30T15:50:54.230-07:00Meditation: What Is It and What are the Benefits?<div class="separator" style="clear: both; margin-left: 1em; margin-right: 1em; text-align: left;">
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<span style="font-size: x-large;">Meditation: What Is It and What are the Benefits?</span></div>
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<a href="https://lh5.googleusercontent.com/proxy/o17xzo8KFo5bdvR881XEsnXPj269K11NUZs3UyAyMHdknH111s9d8hInSmbJNVwN7veTAnmU3N2wcHbqFp_vk2aCkggWqmAM-KQBfWqeVaPpUoNiJx2exf2AzoRy" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://michellejoni.com/wp-content/uploads/2014/04/meditation-chakras.jpg" height="220" width="320" /></a></div>
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You've heard the word before: meditation. To some the word might invoke feelings of peace and calmness, and to others it might trigger thoughts of people sitting cross-legged saying, "Ohhmmm."</div>
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So what is it really? What does meditation entail? Do you have to do yoga and know the names of all the chakras in order to meditate? Well, there are actually many forms of meditation, including transcendental meditation, prayer, Zen meditation, mindfulness meditation, and others. The main goal of all meditation is to quiet the mind and free it from stress by the use of quiet contemplation and reflection. All people can meditate, and probably should!</div>
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There have been many benefits found to be associated with meditation of any kind. Check out the following list of benefits to see if meditation intrigues you!</div>
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<strong><span style="font-size: large;">6 Benefits of Meditation</span></strong></div>
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<a href="https://www.discinsights.com/blog/wp-content/uploads/2013/05/using-disc-stress.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="241" src="https://www.discinsights.com/blog/wp-content/uploads/2013/05/using-disc-stress.jpg" width="320" /></a><strong>1. Lowers Stress</strong></div>
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This one is probably a given. Taking a time out to just sit and be alone with our thoughts is going to allow ourselves a break from the things that get our blood pressure up. This not only makes us feel less stressed, but lowers the stress hormone called cortisol. </div>
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<strong>2. Lets Us Get to Know Our True Selves</strong></div>
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Taking the time to sift through our thoughts and get down to the underlying desires, fears, and needs helps us to eliminate the bias we have about ourselves and assess our situations objectively. By meditating, we can eliminate the tendency to diminish or amplify our own flaws. </div>
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<strong>3. It Could Help With Learning/Schoolwork</strong></div>
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A study published in Psychological Science found that students who practiced mindful meditation did better on the GRE than those who didn't. Meditation could enhance performance in school by improving cognitive function.</div>
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<strong>4. Can Prevent Some Mental Illness</strong></div>
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Because meditation is linked with increased activity in the brain, it may take part in preventing some mental illnesses. Meditation has also been associated with increased axonal density and an increase in myelin tissue, which is a protective tissue around axons (which send nerve signals). Overall, meditation has the potential to aid in preventing mental deterioration.</div>
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<strong>5. Makes You a Better Person</strong></div>
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A study published in Psychological Science described how meditation has been linked to more "do-good" behavior. People tend to be more virtuous and compassionate if they have some meditation component included in their lives. </div>
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<a href="http://bethtrissel.files.wordpress.com/2011/01/kitten-sleeping-on-pillow.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://bethtrissel.files.wordpress.com/2011/01/kitten-sleeping-on-pillow.jpg" height="211" width="320" /></a> </div>
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<strong>6. It Helps You Sleep</strong></div>
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A study done at University of Utah found that not only do people who meditate have better control over their emotions and behaviors during the day, they have lower activation at night while sleeping, leading to more restful slumber.</div>
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<strong><span style="font-size: large;">So How Do I Get Started?</span></strong></div>
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There are many kinds of meditation, but here are some basic guidelines to getting started with meditation:</div>
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Set aside a special "spot" for meditating. It can be empty of things or decorated with things that have meaning to you.</div>
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Sit in a way that is comfortable for you. The classic style is cross-legged with your hands resting on your knees, but you can find a different way if that works for you.</div>
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Try to keep your eyes open if you can, but not focused on anything. The idea is to experience the senses, but in a relaxed state.</div>
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You can meditate as long as you want or for as little time as you can manage. There is no magic amount of time. You can start with five minutes a day and work your way up, if you'd like.</div>
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Follow your breath: inhale deeply into your abdomen, and breathe out slowly. You can also exhale a few times before you start to clear your mind and lungs.</div>
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Observe an object and keep your eyes fixed in that place. Don't let them wander.</div>
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Recite a mantra. This can be whatever you want, but be sure it is something that is enlightening and uplifting. You can also say a prayer.</div>
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<a href="http://www.liveyourtruthaz.com/meditation_sun.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.liveyourtruthaz.com/meditation_sun.jpg" height="238" width="320" /></a></div>
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A great option for beginners is to go to take a yoga class! Many instructors include guided meditations during the class and help you practice how to reach a meditative state. </div>
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<u>Sources:</u></div>
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http://www.project-meditation.org/what_is_meditation.html</div>
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http://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefits-health_n_3016045.html</div>
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http://michellejoni.com/wp-content/uploads/2014/04/meditation-chakras.jpg</div>
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http://www.chiefscientist.gov.au/wp-content/uploads/Synapses-Image-for-March-17-2010-Blog-Entry.JPG</div>
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https://www.discinsights.com/blog/wp-content/uploads/2013/05/using-disc-stress.jpg</div>
<div style="text-align: left;">
http://bethtrissel.files.wordpress.com/2011/01/kitten-sleeping-on-pillow.jpg</div>
<div style="text-align: left;">
http://health.howstuffworks.com/wellness/stress-management/how-to-get-started-with-meditation.htm</div>
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http://www.liveyourtruthaz.com/meditation_sun.jpg</div>
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<b><span style="font-family: 'Times New Roman', serif; font-size: 24pt;">Do Your Running Shoes
Make the Cut?</span></b><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">So you've decided to buy
new running shoes. Or maybe you're wondering if the running shoes you have now
are doing all they can for you. You're asking yourself, what is the best
running shoe? Unfortunately, like many great questions, the answer is: it
depends.<span style="font-size: medium;"><o:p></o:p></span></span></div>
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<img src="http://blondebostonian.com/wp-content/uploads/2013/03/IMG_1853.jpg" height="240" width="320" /><br />
<span style="font-size: xx-small;">Image Source: http://blondebostonian.com/wp-content/uploads/2013/03/IMG_1853.jpg</span><br />
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<span style="font-family: 'Times New Roman', serif;">The rows and rows of
shoes at your local sporting good stores can be pretty daunting. Between brand,
color, shape, and fit, you may find yourself lost when it comes to choosing the
right shoe for you. Below is a helpful guide on picking out the right shoe for
your needs.<o:p></o:p></span></div>
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<b><span style="font-family: 'Times New Roman', serif; font-size: 18pt;">Your Feet Have Needs</span></b><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif;">Each person's feet have
a different profile. Some have flat feet, and some have high arches. Some
over-pronate, and some under-pronate. Some run on their toes, some strike the
ground hard on their heels. A good idea is to go and have a sales associate at
a running store have your foot assessed and tell you what your individual needs
are. You can also examine your footprint by stepping in sand or on paper with
wet feet (some shoe stores also have places where you can step on a platform
and assess your footprint).<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: 'Times New Roman', serif;">Once you know a little
about your feet, here are some things to look for:<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<b><span style="font-family: 'Times New Roman', serif;">Flat Feet:</span></b><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: 'Times New Roman', serif;">If you're flat-footed,
you are most likely an over-pronator, which means that your feet roll inward
when you run, like this:<span style="font-size: medium;"><o:p></o:p></span></span></div>
<a href="http://www.pedorthicscanada.ca/wp-content/uploads/2014/03/excess-pronation.jpg" imageanchor="1"><img border="0" src="http://www.pedorthicscanada.ca/wp-content/uploads/2014/03/excess-pronation.jpg" /></a><br />
<span style="font-size: xx-small;">Image source: http://www.pedorthicscanada.ca/wp-content/uploads/2014/03/excess-pronation.jpg</span><br />
<span style="font-size: xx-small;"><br /></span>
<br />
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: 'Times New Roman', serif;">Because of this, you'll
need stability when you run. Look for the words "stability" or
"motion control" when you are at the store. You might also need
shoe inserts, depending on the severity of the flatness of your arches.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<b><span style="font-family: 'Times New Roman', serif;">High-arched Feet:</span></b><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: 'Times New Roman', serif;">If you have high arches,
your feet most likely roll outward when you run, which means you supinate, or
under-pronate, like this:<span style="font-size: medium;"><o:p></o:p></span></span></div>
<br />
<img src="http://www.feetlife.co.uk/blog/wp-content/uploads/2013/09/Shoe-Insole-Supination.jpg" height="145" width="320" /><br />
<span style="font-size: xx-small;">Image source: http://www.feetlife.co.uk/blog/wp-content/uploads/2013/09/Shoe-Insole-Supination.jpg</span><br />
<br />
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: 'Times New Roman', serif;">Since you put pressure
on the mid-sole of your shoe when you run, you'll want to find a shoe that
absorbs shock well. Look for words like "flexible" or
"cushioned" in the description.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<b><span style="font-family: 'Times New Roman', serif;">Neutral/Normal Feet:</span></b><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: 'Times New Roman', serif;">If your feet look like
the middle foot in the image below, then you probably have a neutral foot.<span style="font-size: medium;"><o:p></o:p></span></span></div>
<br />
<img src="http://pediology.com.sg/wp-content/uploads/2014/04/pronation-pic1.jpg" height="139" width="200" /><br />
<span style="font-size: xx-small;">Image source: http://pediology.com.sg/wp-content/uploads/2014/04/pronation-pic1.jpg</span><br />
<br />
<div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
<br />
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: 'Times New Roman', serif;">Lucky you! Your options
are open. As long as you don't pick a shoe that doesn't fit the shape of your
foot, you should be fine. However, it's probably best to pick shoes that don't
have a lot of stability or motion control, as these may alter your stride. You'll
be glad to know that with a neutral foot, you're least susceptible to injury.<span style="font-size: medium;"><o:p></o:p></span></span></div>
<br />
<b><span style="font-size: large;">Price and Style</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<img src="http://www.saleaf1.com/images/Nike-Dunk-high-heels/Nike-Air-Max-95-Air-Cushion-High-Heels-Blk-Pink-Sale_2.jpg" height="213" width="320" /><br />
<span style="font-size: xx-small;">Image source: http://www.saleaf1.com/images/Nike-Dunk-high-heels/Nike-Air-Max-95-Air-Cushion-High-Heels-Blk-Pink-Sale_2.jpg</span><br />
<br />
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: 'Times New Roman', serif;">Just because the shoe is
expensive and flashy doesn't necessarily mean that it is going to be right for
you. However, you are going to have to face the fact that running shoes are
going to be pricey. A range of $70 to $100 is to be expected for a quality
shoe. Try not to think about the price when trying on shoes; choose the shoe
that feels the best. Also, try not to base your choice on the look of the shoe.
Many brands put out shoes with an hourglass shape to make the foot appear
smaller/thinner, but feet aren't shaped like hourglasses. When trying on your
shoes, walk around the store, jog in place, do whatever you can to get the feel
of the shoe.<span style="font-size: medium;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: 'Times New Roman', serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Times New Roman, serif; font-size: large;"><b>Inserts</b></span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<img src="http://www.thefootlab.com/Images/SuperFeet_Orthotic_Shoe_Insoles.jpg" /></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Times New Roman, serif; font-size: xx-small;">http://www.thefootlab.com/Images/SuperFeet_Orthotic_Shoe_Insoles.jpg</span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Times New Roman, serif;">If you feel like the shoes you're trying on just aren't giving you that support you need, it may be a good idea to look into shoe inserts. There are different kinds of inserts, including arch supports, insoles, heel liners, and foot cushions. </span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: Times New Roman, serif;"><b>Arch supports</b> are designed to support the foot's arch. <b>Insoles </b>provide extra cushioning and support. <b>Heel liners</b> are for extra support in the heel region, especially helpful for older customers who have foot pain caused by age-related thinning of the heel's natural fat pads. <b>Foot cushions</b> can be used as a barrier between your foot and the shoe, designed to prevent rubbing and other discomfort.</span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: 'Times New Roman', serif;">If you feel like you need a little extra help, look into getting a prescription orthotic insert. These are designed to comfort and support your individual feet. They are specifically shaped to the contours of your feet and require a complete evaluation by your podiatrist.</span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: 'Times New Roman', serif;"><br /></span></div>
<b><span style="font-size: large;">Know When Your Shoes Need To Be Replaced</span></b><br />
<br />
<img src="http://www.bestselfatlanta.com/components/com_wordpress/wp/wp-content/uploads/2012/05/old-running-shoes.jpg" height="213" width="320" /><br />
<span style="font-size: xx-small;">Image source: http://www.bestselfatlanta.com/components/com_wordpress/wp/wp-content/uploads/2012/05/old-running-shoes.jpg</span><br />
<br />
<br />
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: 'Times New Roman', serif;">First you're told to buy
an expensive pair of running shoes, and then you're told that you need to get
them every few months? Sadly, if you want to get the most out of your shoes and
your runs, you will need to replace your shoes frequently. The gold standard is
every 500 miles or every six months, whichever comes first. You may be tempted
to keep your shoes going if they still seem fine, but try to avoid this as it
may be detrimental to your running and cause injury.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: 'Times New Roman', serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<b><span style="font-family: 'Times New Roman', serif;">Signs it's time to
replace your shoes:</span></b><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
<ul type="disc">
<li class="MsoNormal"><span style="font-family: 'Times New Roman', serif;">You've been feeling muscle fatigue, shin splints, or
pain in your joints (especially your knees)<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: 'Times New Roman', serif;">The "twist test": if you hold your shoe at
opposite ends and twist, it should feel firm. An old shoe or one that
doesn't have proper support will twist easily.<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: 'Times New Roman', serif;">Your soles are worn out<o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: 'Times New Roman', serif;">Newer shoes feel much better (try new ones on once in a
while to check)<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<span style="font-family: 'Times New Roman', serif;">When it comes to running
shoes, it's all about your individual comfort. Don't gravitate toward style
first; pick shoes that will be the most supportive and carry you through your
runs. Be sure to replace them as often as is needed with your running routine.<span style="font-size: medium;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
<br />
<div class="MsoNormal" style="margin-bottom: 0pt;">
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
Sources:</div>
<div>
<br /></div>
<div>
http://running.about.com/od/shoesapparelandgear/a/foottypes.htm</div>
<div>
http://running.about.com/od/shoesapparelandgear/f/replaceshoes.htm</div>
<div>
http://running.about.com/od/runningshoereviews/tp/replacerunningshoes.htm</div>
<div>
http://www.webmd.com/fitness-exercise/features/how-to-buy-running-shoes-tips-to-treat-your-feet-right</div>
http://www.apma.org/Learn/FootHealth.cfm?ItemNumber=988<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br /></div>
WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-25548331777451017462014-09-16T15:22:00.000-07:002014-09-16T15:22:10.252-07:00Healthy Restaurant Choices in Rexburg<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif; font-size: large;"><span style="color: black;"><strong>Healthy Restaurant Choices in Rexburg</strong></span></span></div>
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</div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-size: 12pt;"><img src="http://cdn.sheknows.com/articles/Tips-Eating-Out-Art-Img.jpg" height="191" width="320" /><br /><span style="font-size: xx-small;">Image Source: <a href="http://cdn.sheknows.com/articles/Tips-Eating-Out-Art-Img.jpg">http://cdn.sheknows.com/articles/Tips-Eating-Out-Art-Img.jpg</a></span></span></span></div>
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</div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-size: 12pt;">Let’s face it: college students eat out a lot. This is one of the reasons why many of us find ourselves putting on the dreaded Freshman Fifteen. The added fat, sugar, and calories in restaurant food can really add up. According to Lisa Powell, a professor of health policy and administration at the University of Illinois at Chicago, the typical person in the United States consumes an extra 24,000 calories a year by eating out -- the equivalent of 6 to 7 pounds annually. If you want to avoid extra pounds or are simply looking to be a little healthier with your food choices, choosing wisely when you go out to eat with your friends can make a big difference in reaching your goals.</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-size: 12pt;">With restaurants like Subway or Applebee’s it’s much easier to make your decision, as they list the calories in plain sight or even have a section of the menu for lighter options. With places like Costa Vida, however, it might surprise you how many calories are in your usual order. The following list is meant to point out which foods are the least of all evils, and which foods are best to avoid at four of Rexburg’s restaurants.</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
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</div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><b><span style="color: black; font-size: 13pt;">Wingers</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;"> <img src="http://www.dineoutduo.com/wingers-logo.jpg" height="170" width="290" /><br /><span style="font-size: xx-small;">Image source: <a href="http://www.dineoutduo.com/wingers-logo.jpg">http://www.dineoutduo.com/wingers-logo.jpg</a></span></span></span></div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><b><u><span style="color: black; font-size: 12pt;">Recommendation</span></u></b><span style="color: black; font-size: 12pt;">: Mango chicken salad with Asian dressing. <b>Calories: </b>630<b> Saturated Fat: </b>1 g (Popcorn is also a decent choice at 160 calories per 4.5 cups)</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><b><u><span style="color: black; font-size: 12pt;">Avoid</span></u></b><span style="color: black; font-size: 12pt;">: Fries, breaded/fried meat or chicken options, burgers, “platters,” sticky fingers, desserts, sugar drinks, wraps, creamy dressings, and the “signature specialties.”</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><b><u><span style="color: black; font-size: 12pt;">Worst Offender</span></u></b><span style="color: black; font-size: 12pt;">: Ribs and Sticky Fingers Combo with sides. <b>Calories: </b>3,200<b> Saturated Fat: </b>62 g </span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
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</div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><b><span style="color: black; font-size: 13pt;">Da Pineapple Grill*</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-size: 12pt;"> <img src="http://www.cranberryjunction.com/daloco/logom.jpg" height="320" width="230" /><br /><span style="font-size: xx-small;">Image source: <a href="http://www.cranberryjunction.com/daloco/logom.jpg">http://www.cranberryjunction.com/daloco/logom.jpg</a></span></span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><b><u><span style="color: black; font-size: 12pt;">Recommendation</span></u></b><span style="color: black; font-size: 12pt;">: Any rolls that do not contain tempura. <b>Calories: </b>~320-390 per roll<b> Saturated Fat: </b>0.5 g - 2 g per roll</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><b><u><span style="color: black; font-size: 12pt;">Avoid</span></u></b><span style="color: black; font-size: 12pt;">: Rolls with tempura, entrees (other than sushi rolls, such as kalua pork and chicken katsu, sugar drinks, and dessert</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><b><u><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">Worst Offender</span></u></b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">: Chicken Katsu with side of rice, fried rice, or macaroni salad. <b>Calories</b>: 1110+ <b>Total Fat</b>: 48 g +</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
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</div>
<span style="color: black; font-size: small;"></span><br />
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<span style="font-family: Times, "Times New Roman", serif;"><b><span style="color: black; font-size: 13pt;">Costa Vida</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
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<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;"> <img src="http://mogo.biz/media/506/logo.jpg" height="197" width="320" /></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: xx-small;"><span style="color: black; font-family: "Times New Roman","serif";">Image source: <a href="http://mogo.biz/media/506/logo.jpg">http://mogo.biz/media/506/logo.jpg</a></span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></span></div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><b><u><span style="color: black; font-size: 12pt;">Recommendation</span></u></b><span style="color: black; font-size: 12pt;">: Salad with black or pinto beans, lettuce, grilled steak or shredded chicken, pico de gallo or mango salsa with cilantro vinaigrette. <b>Calories: </b>506<b> Saturated Fat: </b>3.7 g</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><b><u><span style="color: black; font-size: 12pt;">Avoid</span></u></b><span style="color: black; font-size: 12pt;">: Tortillas, tortilla strips, and cheese, as well as sugar drinks or desserts.</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><b><u><span style="color: black; font-size: 12pt;">Worst Offender</span></u></b><span style="color: black; font-size: 12pt;">: Large Shredded Beef Nachos with all the fixings. <b>Calories: </b>1610<b> Saturated Fat: </b>48 g</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
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</div>
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</div>
<span style="color: black; font-size: small;"></span><br />
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<span style="font-family: Times, "Times New Roman", serif;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14pt;">Fong’s Chinese Restaurant*</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
<span style="color: black; font-size: small;"></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 8pt;">
<span style="font-family: Times, "Times New Roman", serif;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14pt;"> <img src="http://rexburgchamber.org/wp-content/uploads/2013/11/fongs.bmp" height="103" width="320" /><br /><span style="font-size: xx-small;">Image source: <a href="http://rexburgchamber.org/wp-content/uploads/2013/11/fongs.bmp">http://rexburgchamber.org/wp-content/uploads/2013/11/fongs.bmp</a></span></span></b></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><b><u><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">Recommendation</span></u></b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">: Hot and sour soup, veggie spring rolls, or Moo Goo Gai Pan. <b>Calories</b>: 80-550 (A good rule of thumb here is to pick veggies and lean protein for your meal, such as broccoli and chicken)</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><b><u><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">Avoid</span></u></b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">: fried rice, lo mein, fried foods like egg rolls or orange chicken, ice cream, </span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><b><u><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">Worst Offender</span></u></b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">: Combination dinners, at least <b>1500 calories</b> per plate.</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">8 General Guidelines for Eating Out</span></b></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;"><strong><img src="http://rezberry.com/images/food4.jpg" /></strong><span style="font-size: xx-small;">Image source: <a href="http://rezberry.com/images/food4.jpg">http://rezberry.com/images/food4.jpg</a></span></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">For the many restaurants that aren’t on this list, here are some useful tips for making the right choice:</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">1.</span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 7pt;"> </span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">If it looks unhealthy, it probably is.</span></b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">Stay away from fried foods, creamy or cheesy entrees, and foods smothered in oily sauces. Also skip foods with descriptions that include the words <i>stacked, stuffed, </i>or <i>topped</i>. </span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">2.</span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 7pt;"> </span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">All protein is not created equal.</span></b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">When it comes to red meat, avoid the fatty cuts such as prime rib and brisket, as well as hamburgers. Chicken, turkey, and fish is going to be your best bet when it comes to lean protein.</span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">3.</span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 7pt;"> </span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">Read the nutrition information.</span></b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">Many restaurants have their nutritional information available, if not directly on the menu then upon request. The numbers you want to look for are calories and saturated fat. To give you an idea, most people eat about 2,000 calories a day and no more than 20 grams of saturated fat. It would also be a good idea to choose a meal that is low in sodium, as a diet high in sodium is a risk faster for high blood pressure. The maximum amount of sodium someone should have in a day is 2,300 mg.</span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">4.</span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 7pt;"> </span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">Order the smallest size and/or leave half of your plate.</span></b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">Many restaurant portions are oversized and more than anyone should eat in one sitting. Do your stomach a favor and leave half on your plate. If the restaurant offers a half size of anything, you can save calories and money by opting for the smaller choice.</span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">5.</span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 7pt;"> </span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">Hold the fries.</span></b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">Skip on sides like French fries, garlic bread, and mashed potatoes (these are usually cooked with lots of cream of butter). If you can, request a side of steamed vegetables or fresh fruit.</span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">6.</span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 7pt;"> </span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">Don’t do dessert (or sugar drinks).</span></b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">Desserts are almost always packed with added sugars and saturated fat, not to mention a generous amount of calories. If you really want that cheesecake, split it with the rest of your table. The first few bites always taste the best, anyway. And never drink your calories! Sugar drinks like flavored lemonade or soda pop are empty calories, meaning they don’t hold very much if any nutritional value. Stick to water, which will keep you hydrated and fill your stomach faster so that you don’t eat as much.</span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">7.</span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 7pt;"> </span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">Be social.</span></b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">When you make your eating out time more about the company than the food, you will spend more time visiting and less time chewing. So go ahead, start talking!</span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">8.</span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 7pt;"> </span></b><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">It’s all about balance.</span></b><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;">If you really want that burger with a side of fries, just make sure to eat lightly the rest of the day. A healthy lifestyle isn’t about restriction, it’s about moderation.</span><span style="font-family: "Arial","sans-serif"; font-size: 12pt;"></span></span></div>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Times, "Times New Roman", serif;">* used generic nutritional information for entrees (not specific to restaurant)</span></span></div>
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<span style="font-family: Times, "Times New Roman", serif;"><span style="color: black; font-size: 12pt;">Sources:</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;"><a href="http://www.costavida.net/menu/salads.php" target="_blank"><span style="color: #0563c1; font-family: "Calibri","serif";"><span style="font-family: Times, "Times New Roman", serif;">http://www.costavida.net/menu/<wbr></wbr>salads.php</span></span></a></span></div>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 12pt;"><a href="http://www.nutritionix.com/wingers-grill-bar/menu" target="_blank"><span style="font-family: "Calibri","serif";"><span style="color: blue; font-family: Times, "Times New Roman", serif;">http://www.nutritionix.com/<wbr></wbr>wingers-grill-bar/menu</span></span></a></span><span style="font-family: "Times New Roman","serif"; font-size: 12pt;"></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;"><a href="http://www.calorieking.com/foods/calories-in-hawaiian-chicken-katsu-with-rice_f-ZmlkPTg3MzU4.html" target="_blank"><span style="font-family: "Calibri","serif";"><span style="color: blue; font-family: Times, "Times New Roman", serif;">http://www.calorieking.com/<wbr></wbr>foods/calories-in-hawaiian-<wbr></wbr>chicken-katsu-with-rice_f-<wbr></wbr>ZmlkPTg3MzU4.html</span></span></a></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt;"><a href="http://caloriecount.about.com/calories-sushi-rolls-ic1519" target="_blank"><span style="font-family: "Calibri","serif";"><span style="color: blue; font-family: Times, "Times New Roman", serif;">http://caloriecount.about.com/<wbr></wbr>calories-sushi-rolls-ic1519</span></span></a></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 107%;"><a href="http://www.berkeleywellness.com/healthy-eating/diet-weight-loss/article/unhealthiest-restaurant-meals" target="_blank"><span style="font-family: "Calibri","serif";"><span style="color: blue; font-family: Times, "Times New Roman", serif;">http://www.berkeleywellness.<wbr></wbr>com/healthy-eating/diet-<wbr></wbr>weight-loss/article/<wbr></wbr>unhealthiest-restaurant-meals</span></span></a><span style="color: black;"></span></span></div>
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<a href="http://www.nlm.nih.gov/medlineplus/news/fullstory_147738.html" target="_blank"><span style="color: blue; font-family: Times, "Times New Roman", serif; font-size: small;">http://www.nlm.nih.gov/<wbr></wbr>medlineplus/news/fullstory_<wbr></wbr>147738.html</span></a></div>
WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-42915521101106913602014-07-22T07:15:00.000-07:002014-07-22T07:15:38.780-07:00Running Low on Energy?<div style="text-align: center;">
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<a href="http://2.bp.blogspot.com/-ccyVBz80wtk/U8PnncNDMfI/AAAAAAAAA_k/cXZl8LGqbMs/s1600/STRESSED-COLLEGE-STUDENT.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-ccyVBz80wtk/U8PnncNDMfI/AAAAAAAAA_k/cXZl8LGqbMs/s1600/STRESSED-COLLEGE-STUDENT.jpg" height="199" width="320" /></a></div>
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With finals coming up, you may have noticed you are feeling a lot more tired. Chances are you have been switching out sleeping time
for studying time and forgetting to eat – both of which may take your stress
levels to the highest they've been all semester. You are exhausted. Finals can pay a heavy toll on our health and well-being. Some people may not realize it but their feeling of fatigue may not just be from the stress of finals. <span style="font-family: Calibri, serif; font-size: 11pt; line-height: 107%;">The
following tips are useful in identifying ways in which energy can be boosted or
drained.</span><br />
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Reasons Your Energy May Be Low</div>
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<li style="text-align: left;">You are not drinking enough water. </li>
<li style="text-align: left;">You don't eat breakfast. There is a reason why everyone says breakfast is the most important meal of the day. When breakfast is skipped, the bodies metabolism is slow and does not get started as soon as it should. You also need to start your day by fueling up. </li>
<li style="text-align: left;">You stay up late. It is important to have a sleep schedule in which you
get adequate sleeping time.</li>
<li style="text-align: left;"><span style="font-family: 'Times New Roman', serif; font-size: 12pt;">You are eating too many sugars and fats.</span></li>
<li style="text-align: left;">You are stressed. </li>
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Tips to Boost Your Energy</div>
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<li>Get at least 7-9 hours of sleep every night.</li>
<li>Exercise at least 20 minutes a day. </li>
<li>Keep a nutritious diet. Eat a balance of protein's, vegetables, fruits, and carbohydrates. Try to make sure your carbohydrates consists of whole wheat, whole grains, and high in fiber. </li>
<li><span style="font-family: "Calibri","serif"; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Take
a break from your studying for personal time. This may help in managing your
stress. </span> </li>
</ul>
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Good luck on finals and have a safe and healthy summer! </div>
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For more tips check out our <a href="http://www.byui.edu/Documents/health-center/brochures/fatigue.pdf" target="_blank">Fatigue</a> handout by following the link below.<br />
<a href="http://www.byui.edu/health-center/health-pamphlets-and-information" target="_blank">BYU-Idaho Student Health Center</a><br />
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Resources:<br />
Student Health Center. (2012) "Nutrition and Hydration" <i>Patient Education. </i><br />
Samadi, David B. (2014) "5 Habits That Are Draining Your Energy" <i>Fox News. </i>Retrieved from http://www.foxnews.com/health/2014/07/09/5-habits-that-are-draining-your-energy/<br />
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WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-54517798459075686672014-07-15T07:11:00.000-07:002014-07-15T07:11:25.184-07:00Proper Treatment of a Blister<div class="separator" style="clear: both; text-align: center;">
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Now that it is summer, you may be changing your activities and shoes. With the nice warm weather and clear roads you may find yourself going on hikes or exercising outside more often. Along with the warm weather we tend to shed our sturdy, comfortable, and supporting boots and shoes for flats, sandals, and flip flops. Which ever the case, you may find yourself developing blisters on your feet at some point this summer. Blisters caused by rubbing of shoes often does not need to be seen by a doctor, and home first aid is all that is needed. But like ticks, bee stings, and nose bleeds everyone has their own treatment whether it is to correct procedure or not. So here are some basic guidelines for proper blister care. </div>
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Proper Blister First AID</h3>
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<li><span style="font-size: small; font-weight: normal;">To prevent a blister from forming or getting worse make sure you wear shoes that are comfortable and do not rub your skin. Make sure to wear multiple layers of socks when hiking. </span></li>
<li><span style="font-weight: normal;"><span style="font-size: small;"> If you begin to feel a spot on your skin getting hot or sore be sure to put a band aid, duct tape, or moleskin on the irritated area to prevent the blister from getting bigger.</span></span></li>
<li><span style="font-weight: normal;"><span style="font-size: small;">Try to avoid draining a blister. This will keep it from getting infected and it will heal on its own. </span></span></li>
<li><span style="font-size: small;"><span style="font-weight: normal;">If the blister is large or causes pain/discomfort your can drain the fluid. To drain the fluid take a needle that has been dipped in alcohol and puncture the edge of the blister. Press the fluid toward the hole and let the fluid drain out. After removing fluid wipe the area clean leaving the skin and put a protective bandage over the area. </span></span></li>
<li><span style="font-size: small;"><span style="font-weight: normal;">If you are diabetic, have HIV, cancer, or heart disease do not drain blister due to the raised risk of infection. </span></span></li>
<li><span style="font-size: small;"><span style="font-weight: normal;">If blister a blister becomes infected with signs and symptoms of pus, increased pain, or fever consult with a medical provider. </span></span></li>
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<span style="font-size: small;"><span style="font-weight: normal;">For more information on Blisters follow the link to our web page: </span></span></div>
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<span style="font-size: small;"><span style="font-weight: normal;"><a href="http://www.byui.edu/health-center/our-services/self-care-resource" target="_blank">BYU-Idaho Student Health Center</a></span></span></div>
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<span style="font-weight: normal;"><span style="font-size: small;">Resources:</span></span></div>
<div>
<span style="font-weight: normal;"><span style="font-size: small;">Health Wise (2012). "Blisters-Home Treatment". <i>WebMD. </i>Retrieved from </span></span></div>
<span style="font-size: small;"><span style="font-weight: normal;">http://www.webmd.com/skin-problems-and-treatments/tc/blisters-home-treatment</span></span></h3>
WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-68123606076164101722014-07-01T07:06:00.000-07:002014-07-01T07:06:51.637-07:00The ABC's of Vitamins <div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-59s43U39-x8/U5DGHuxClBI/AAAAAAAAA6k/0-kyzJWABp4/s1600/vitaminc2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-59s43U39-x8/U5DGHuxClBI/AAAAAAAAA6k/0-kyzJWABp4/s1600/vitaminc2.jpg" height="320" width="212" /></a></div>
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For anyone who knows nutrition, they would know that vitamins are an important part of our nutrition. When looking at food labels you see things such as riboflavin, biotin, and folate. When walking through the isles of a grocery we see labels declaring that the product is a great source of vitamin C, has four essential vitamins, and is infused with vitamin D. We know that they are important but what do they really do? What are all the vitamins that we need to be getting? Vitamins are substances that are essential for normal cell function, growth, and development. In order for our body to survive we must get the 13 essential vitamins to avoid developing malnutrition. Here is a list of those 13 vitamins and information on what they do for us individually.<br />
<br />
<h3 style="text-align: center;">
Vitamin A</h3>
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<a href="http://1.bp.blogspot.com/-Nl-oZGpnsM8/U5DGZg2nvoI/AAAAAAAAA6s/9R_RygSvNuc/s1600/vitamin-a-carrots-2013-0321.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-Nl-oZGpnsM8/U5DGZg2nvoI/AAAAAAAAA6s/9R_RygSvNuc/s1600/vitamin-a-carrots-2013-0321.jpg" height="131" width="200" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
Vitamin A aids in immune function, vision, reproduction, and cellular communication. Vitamin A plays a critical role in vision as an essential component of rhodopsin. Rhodopsin is a protein that absorbs light in the retinal receptors. Vitamin A also supports body cell growth and differentiation, this leads to vitamin A playing a critical role in proper formation and maintenance of the heart, lungs, kidneys, and other organs in the body. </div>
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Sources of Vitamin A: </div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<ul>
<li>sweet potatoes</li>
<li>carrots</li>
<li>spinach </li>
<li>cantaloupe</li>
<li>peppers</li>
<li>mango</li>
</ul>
<h3 style="text-align: center;">
Vitamin B's</h3>
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<a href="http://3.bp.blogspot.com/-1m3QOYgDiyI/U5DJbGg4DKI/AAAAAAAAA64/0laYN_2GeXI/s1600/vitamin-b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-1m3QOYgDiyI/U5DJbGg4DKI/AAAAAAAAA64/0laYN_2GeXI/s1600/vitamin-b.jpg" height="200" width="200" /></a></div>
<div style="text-align: center;">
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<h3>
</h3>
<span style="background-color: white;"><span style="font-family: Georgia, serif;">There are several different Vitamin B's and are often called by different names. Generally vitamin B aids in the metabolism but each B vitamin has its own unique benefits for the body. </span></span><br />
<span style="background-color: white; font-family: Georgia, serif;">Vitamin B1 (Thiamine) helps body cells turn carbohydrates into energy. It is especially important to get plenty of carbohydrates during pregnancy and breast feeding. Vitamin B1 also has an essential role for heart function and to keep nerve cells healthy. </span><br />
<span style="background-color: white; font-family: Georgia, serif;">Sources: </span><br />
<br />
<ul>
<li><span style="font-family: Georgia, serif;">Eggs</span></li>
<li><span style="font-family: Georgia, serif;">Lean Meat</span></li>
<li><span style="font-family: Georgia, serif;">Legumes</span></li>
<li><span style="font-family: Georgia, serif;">Nuts and Seeds</span></li>
<li><span style="font-family: Georgia, serif;">Whole Grains </span></li>
</ul>
<br />
<span style="background-color: white; font-family: Georgia, serif;">Vitamin B2 (Riboflavin) this vitamin works with the other vitamin B's in body growth and red cell production. </span><br />
<span style="background-color: white; font-family: Georgia, serif;">Sources:</span><br />
<br />
<ul>
<li><span style="font-family: Georgia, serif;">Spinach</span></li>
<li><span style="font-family: Georgia, serif;">Yogurt</span></li>
<li><span style="font-family: Georgia, serif;">Soy Beans</span></li>
<li><span style="font-family: Georgia, serif;">Eggs </span></li>
<li><span style="font-family: Georgia, serif;">Almonds</span></li>
</ul>
<br />
<span style="background-color: white; font-family: Georgia, serif;">Vitamin B3 (Niacin) helps keep healthy skin and maintains the health of our nerves. When vitamin B3 is consumed it can also produce a cholesterol-lowering effect. </span><br />
<span style="background-color: white; font-family: Georgia, serif;">Sources: </span><br />
<br />
<ul>
<li><span style="font-family: Georgia, serif;">Avocado </span></li>
<li><span style="font-family: Georgia, serif;">Eggs</span></li>
<li><span style="font-family: Georgia, serif;">Fish </span></li>
<li><span style="font-family: Georgia, serif;">Legumes </span></li>
<li><span style="font-family: Georgia, serif;">Nuts</span></li>
<li><span style="font-family: Georgia, serif;">Potatoes </span></li>
</ul>
<br />
<span style="background-color: white; font-family: Georgia, serif;">Vitamin B5 (Pantothenic Acid) plays and essential role in the metabolism of food during digestion. It also plays a role in the production of hormones and cholesterol. </span><br />
<span style="background-color: white; font-family: Georgia, serif;">Sources: </span><br />
<br />
<ul>
<li><span style="font-family: Georgia, serif;">Avocado </span></li>
<li><span style="font-family: Georgia, serif;">Broccoli</span></li>
<li><span style="font-family: Georgia, serif;">Cabbage </span></li>
<li><span style="font-family: Georgia, serif;">Whole Grain Cereals</span></li>
<li><span style="font-family: Georgia, serif;">Sweet Potatoes </span></li>
</ul>
<br />
<span style="background-color: white; font-family: Georgia, serif;">Vitamin </span><span style="background-color: white; font-family: Georgia, serif;">B6 (Pyroxidine) helps with the formation of blood cells and maintains brain function. It also plays an important role in the proteins involved with chemical reactions in the body.</span><br />
<span style="background-color: white; font-family: Georgia, serif;">Sources: </span><br />
<br />
<ul>
<li><span style="font-family: Georgia, serif;">Banana</span></li>
<li><span style="font-family: Georgia, serif;">Avocado </span></li>
<li><span style="font-family: Georgia, serif;">Meat</span></li>
<li><span style="font-family: Georgia, serif;">Nuts</span></li>
<li><span style="font-family: Georgia, serif;">Poultry </span></li>
</ul>
<br />
<span style="background-color: white; font-family: Georgia, serif;">Vitamin B7 (Biotin) plays a role in the metabolism of proteins and carbohydrates. Like B5 it also helps in the production of hormones and cholesterol. </span><br />
<br />
<ul>
<li><span style="font-family: Georgia, serif;">Chocolate</span></li>
<li><span style="font-family: Georgia, serif;">Egg Yolk</span></li>
<li><span style="font-family: Georgia, serif;">Legumes</span></li>
<li><span style="font-family: Georgia, serif;">Milk Nuts</span></li>
<li><span style="font-family: Georgia, serif;">M</span>ilk</li>
</ul>
<span style="background-color: white; font-family: Georgia, serif;">Vitamin B9 (Folate/Folic Acid) works with B12 to form red blood cells. It is needed for the production of DNA, which is needed for tissue growth and cell function. This is extremely important for woman during pregnancy. Low levels of folate can cause birth defects like spina bifida. </span><br />
<span style="background-color: white; font-family: Georgia, serif;">Sources: </span><br />
<br />
<ul>
<li><span style="font-family: Georgia, serif;">Green Leafy Vegetables </span></li>
<li><span style="font-family: Georgia, serif;">Broccoli </span></li>
<li><span style="font-family: Georgia, serif;">Beats </span></li>
<li><span style="font-family: Georgia, serif;">Peanut Butter</span></li>
<li><span style="font-family: Georgia, serif;">Oranges </span></li>
<li><span style="font-family: Georgia, serif;">Lentils </span></li>
</ul>
<br />
<span style="background-color: white; font-family: Georgia, serif;">Vitamin B12 plays its role in metabolism and development of red blood cells. It also maintains the central nervous system. </span><br />
<span style="background-color: white; font-family: Georgia, serif;">Sources: </span><br />
<br />
<ul>
<li><span style="font-family: Georgia, serif;">Meat </span></li>
<li><span style="font-family: Georgia, serif;">Eggs</span></li>
<li><span style="font-family: Georgia, serif;">Milk</span></li>
<li><span style="font-family: Georgia, serif;">Spinach </span></li>
<li><span style="font-family: Georgia, serif;">Strawberries</span></li>
</ul>
<h3 style="text-align: center;">
<span style="font-family: Georgia, serif;">Vitamin C</span></h3>
<br />
<br />
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<a href="http://2.bp.blogspot.com/-YOCDFvjAJf8/U5DjGgG2duI/AAAAAAAAA7I/gDTVHockeYc/s1600/Australian-Skin-Institute-Vitamin-C-resized.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-YOCDFvjAJf8/U5DjGgG2duI/AAAAAAAAA7I/gDTVHockeYc/s1600/Australian-Skin-Institute-Vitamin-C-resized.jpg" height="200" width="168" /></a></div>
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Vitamin C is an antioxidant that promotes healthy teeth and gums. It also helps in the absorption of iron and calcium. It promotes wound healing and the maintenance of healthy tissue. </div>
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Sources: </div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<ul>
<li>Oranges</li>
<li>Grapefruit</li>
<li>Spinach </li>
<li>Broccoli </li>
<li>Tomatoes</li>
<li> Potatoes</li>
</ul>
<h3 style="text-align: center;">
Vitamin D</h3>
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<a href="http://4.bp.blogspot.com/-ys7k3NVWAeg/U5DmIaUHoBI/AAAAAAAAA7U/5WyLzLiRFmU/s1600/vitamin-d.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-ys7k3NVWAeg/U5DmIaUHoBI/AAAAAAAAA7U/5WyLzLiRFmU/s1600/vitamin-d.jpg" height="200" width="200" /></a></div>
<div style="text-align: center;">
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<div>
Vitamin D is a fat-soluble vitamin that is not naturally found in foods. It is more often added later during the fortifying process of foods. It can be produced when UV rays are exposed to skin, triggering the vitamin D syntheses. Vitamin D helps in the absorption of calcium needed for healthy bones and teeth. It also helps in maintaining proper levels of calcium and phosphorus in blood. </div>
<div>
Sources: </div>
<div>
<ul>
<li>Fish</li>
<li>Fortified Cereal</li>
<li>Fortified Milk </li>
<li>Fish Oils</li>
</ul>
<h3 style="text-align: center;">
Vitamin E</h3>
</div>
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<a href="http://3.bp.blogspot.com/-2ArRaYVKyZI/U5Dmll3Gh1I/AAAAAAAAA7c/qRmHpvY1U6c/s1600/MARCELA-VITAMIN-E-ins1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-2ArRaYVKyZI/U5Dmll3Gh1I/AAAAAAAAA7c/qRmHpvY1U6c/s1600/MARCELA-VITAMIN-E-ins1.jpg" height="200" width="170" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
Vitamin E is an antioxidant that aids in the formation of red blood cells and helping the body use vitamin K. It is also thought helps with skin health and may help prevent or slow down the process of Alzheimer's disease. Like vitamin D it is not found in a lot of foods. </div>
<div class="separator" style="clear: both; text-align: left;">
Sources: </div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<ul>
<li>Avocado</li>
<li>Oils </li>
<li>Dark Green Vegetables</li>
<li>Seeds and Nuts</li>
<li>Mango</li>
<li>Papaya </li>
</ul>
<h3 style="text-align: center;">
Vitamin K</h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-RxF8YFtxaZ0/U5DoBOXBffI/AAAAAAAAA7o/vjg076X6buk/s1600/vitaminK_image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-RxF8YFtxaZ0/U5DoBOXBffI/AAAAAAAAA7o/vjg076X6buk/s1600/vitaminK_image.jpg" height="200" width="170" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
Vitamin K is not listed as an essential vitamin but without it, blood coagulation would not occur. Blood coagulation is what makes your blood stick together which stops us from bleeding. Some studies have also suggested that it plays a role in bone health. </div>
<div class="separator" style="clear: both; text-align: left;">
Sources: </div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<ul>
<li>Cabbage</li>
<li>Dark Green Leafy Vegetables </li>
<li>Fish</li>
<li>Cauliflower</li>
<li>Cereals</li>
</ul>
<div>
<span style="color: #333333; font-family: Georgia, serif;"><span style="font-size: 15px;">Learn more about the Student Health Center by following the link: </span></span><br />
<span style="color: #333333; font-family: Georgia, serif;"><span style="font-size: 15px;"><a href="http://www.byui.edu/health-center/?cid=fli:172" target="_blank">BYU-Idaho Student Health Center</a> </span></span><br />
<span style="color: #333333; font-family: Georgia, serif;"><span style="font-size: 15px;"><br /></span></span>
<span style="color: #333333; font-family: Georgia, serif;"><span style="font-size: 15px;">Resources: </span></span></div>
<div>
<span style="color: #333333; font-family: Georgia, serif;"><span style="font-size: 15px;">Evert, Alison. (2013) "Vitamins" <i>The New York Times </i>Retrieved from http://www.nytimes.com/health/guides/nutrition/vitamins/overview.html</span></span></div>
<div>
<span style="color: #333333; font-family: Georgia, serif; font-size: 15px;">National Institutes of health. (2013) "Vitamin A" <i>USA.gov. </i></span><span style="color: #333333; font-family: Georgia, serif;"><span style="font-size: 15px;">Retrieved from http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/</span></span></div>
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<br />WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-66674616297336832652014-06-24T07:34:00.000-07:002014-06-24T07:34:56.126-07:00Safe Exercise Strategies<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-M5gsaB8c_10/U4ifefoDWOI/AAAAAAAAA58/OrFYP_vMGTo/s1600/Ankle+Injury.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-M5gsaB8c_10/U4ifefoDWOI/AAAAAAAAA58/OrFYP_vMGTo/s1600/Ankle+Injury.jpg" height="300" width="400" /></a></div>
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Now that summer is almost here, people are getting out and exercising more often. Exercise can have substantial health benefits, such as prolonging our lives, improving our immune system, and boosting our energy. While exercise is good for us it can be harmful if not done correctly. No matter if you are a recent participant in exercise or a master athlete, there will always be risk for injury. When faced with a goal or deadline that is near, we
often push ourselves too hard or fast, which can potentially result in injury. While there will always be a risk for injury, you can
still take precautions to prevent them from happening.</div>
<div class="MsoCommentText">
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<h3 style="clear: both; text-align: center;">
Tips for Preventing Injury</h3>
<div>
<ol><a href="http://3.bp.blogspot.com/-SAzt-pI3H6A/U4iwFF6sdBI/AAAAAAAAA6M/p51xuq9JvV8/s1600/WarmUp2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-SAzt-pI3H6A/U4iwFF6sdBI/AAAAAAAAA6M/p51xuq9JvV8/s1600/WarmUp2.jpg" /></a>
<li><b>Set Realistic Goals:</b> You cannot lose fifty pounds in two weeks, so set goals that challenge but can actually be achieved.Additionally, be specific with your goals instead of
being vague or unclear. Eg: “I plan to run a mile in less than seven minutes
this week.” instead of “I want to improve my mile time.”<div class="MsoCommentText">
<o:p></o:p></div>
</li>
<li><b>Don't Overdo It:</b> This most common cause of injury is pushing yourself too much. Instead of just jumping in a lifting 150 lbs, work your way up to it. Start at a low intensity and gradually increase it with each workout.<span style="font-family: "Calibri","serif"; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Use
the 10% rule when working out—do not increase your training load such as time,
intensity, or distance by more than 10% each week</span></li>
<li><b>Pay Attention to any Pain: </b>"Feel the burn, love the burn", "no pain, no gain" we often hear these said while working out and while we should feel some burning and maybe slight pain while working out pay attention. If the pain is continuous or occurs in the chest of neck area this is not beneficial. General muscle soreness is fine but it may indicate that you are not warming up sufficiently or you are exercising too long/strenuously. </li>
<li><b>Control Your Movements:</b> Keep you movements under control. Anything that is rapid or jerky movement can result in an unwanted injury. If you cannot keep control of your movements, slow things down and exercise at a more moderate pace. </li>
<li><b>Watch Your Form:</b> Poor form and posture during a specific exercise can result in a torn or strained muscle along with damage to your joints.<span style="font-family: "Calibri","serif"; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">By
keeping your back aligned and straight, knees at the correct angle for
movements, and tucking your buttocks, you can prevent injury. </span>These are most important if lifting above your head, jumping, or squatting. </li>
<li><b>Don't Bounce While Stretching: </b>"Ballistic" stretching is when you bounce in and out of a stretched position. While it is thought to be beneficial to your flexibility, it can also increase your chance of muscle tears and soreness. Switch out ballistic for static stretches to prevent these injuries. Static stretching, in which you gradually stretch to a
full range of movement, will help loosen muscles without straining them. <div class="MsoCommentText" style="display: inline !important;">
It is also important to warm up before you start
stretching. This can be done with a brisk walk or light jog.</div>
<b style="font-weight: bold;"><div class="MsoCommentText" style="display: inline !important;">
<br /></div>
</b><b> </b></li>
<li><b>Use Good Footwear: </b>Wearing improper shoes that are worn out, do not fit right, or provide no support can add stress to your hips, ankles, and feet. This is where the majority of sports injuries occur. Choose shoes that are fitted to you and replace them when they become worn out. </li>
<li><b>Go Low Impact: </b>Try to stick with the gliding or marching motion that is not as hard on your joints versus the jolting up and down movements. This can protect your back, calves, shins, ankles, and knees from injury. <b> </b></li>
<li><b style="text-align: center;">Drink Up: </b><span style="text-align: center;">Keep hydrated and replace any fluids that you may have lost during a workout. If your are working out in any hot weather this is especially important to keep from over heating. Heatstroke can be extremely dangerous. Even if you are not thirsty try to drink a gulp or two of water in between intervals. </span></li>
</ol>
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<a href="http://3.bp.blogspot.com/-mSGfLa6XTzM/U4iwbAxdulI/AAAAAAAAA6U/FN9TqeNmaoM/s1600/Screen-Shot-2013-02-15-at-7.25.40-AM-638x300.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-mSGfLa6XTzM/U4iwbAxdulI/AAAAAAAAA6U/FN9TqeNmaoM/s1600/Screen-Shot-2013-02-15-at-7.25.40-AM-638x300.png" height="186" width="400" /></a></div>
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References:<br />
http://www.berkeleywellness.com/fitness/injury-prevention/slideshow/9-safe-exercise-strategiesWellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-42697556298462861162014-06-19T07:51:00.001-07:002014-07-08T07:13:23.798-07:00Beans, Beans, the Magical Fruit...<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-BbUF22bbRNo/U5m2dbrAQMI/AAAAAAAAA8M/-9L-n5rq_cw/s1600/bag_beans1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-BbUF22bbRNo/U5m2dbrAQMI/AAAAAAAAA8M/-9L-n5rq_cw/s1600/bag_beans1.jpg" height="252" width="320" /></a></div>
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<div style="text-align: center;">
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<span style="font-family: Times, Times New Roman, serif;">Beans have always been widely known for having a bad reputation for causing gas. Due to this reputation it seems as if people try to avoid them more often than they should. If there is anything you want to improve in your diet and cost of grocery's it is to eat more beans. In countries other than the United States, beans are valued and used quite creatively in ethnic recipes that are flavorful and unique. There are several reasons as to why so many other nations consume such a large quantity of beans, so lets spill the beans on the bean...</span><br />
<span style="font-family: Times, Times New Roman, serif;"><br /></span>
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<h3 style="text-align: center;">
<span style="font-family: Times, Times New Roman, serif; font-size: large;">Beans and your Health</span></h3>
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<span style="font-family: Times, Times New Roman, serif;">Beans are rich in vitamins, particularly in folate. Depending on the type of bean you can get 80-150 mg of folate in a half a cup of beans. The recommended daily value of folate is 180 mg; consume just over a half a cup and you have hit that marker. Folate is an important vitamin that falls under the Vitamin B group. Folate <span style="background-color: white;">works with B12 to form red blood cells. It is needed for the production of DNA, which is needed for tissue growth and cell function. This is extremely important for woman during pregnancy. Low levels of folate can cause birth defects like spina bifida. </span></span><br />
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<span style="background-color: white; font-family: Times, 'Times New Roman', serif; font-size: large;"><b>The More You Eat the More You...</b></span><br />
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">When eating beans it is always a concern that you will have gas the next day. This is due to the fermentation of the complex carbohydrates found in beans. These complex carbohydrates are called oligosaccharides. Although this is a common reason as to why people avoid beans you should not let this stop you. Here are some ways in which you can prevent getting gas. </span></span></div>
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<ul>
<li><span style="background-color: white; font-family: Times, 'Times New Roman', serif;">Soak beans prior to cooking in some water with some baking soda added. If you are using canned beans rinse them under some water before preparing. </span></li>
<li><span style="background-color: white; font-family: Times, 'Times New Roman', serif;">Beano or any other similar product can be taken orally by a capsule or in liquid form. Beano contains an enzyme that helps break down oligosaccharides.</span></li>
<li><span style="background-color: white; font-family: Times, 'Times New Roman', serif;">Eat beans frequently. Your body will slowly adapt and learn how to break down the oligosaccharides, just be sure to do this gradually. </span><span style="background-color: white; font-family: Times, 'Times New Roman', serif;"> </span></li>
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<a href="http://2.bp.blogspot.com/-1u7kuOm07bM/U6L3fluK2pI/AAAAAAAAA9M/Wv5htTrCqio/s1600/istock_000011423789xsmall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-1u7kuOm07bM/U6L3fluK2pI/AAAAAAAAA9M/Wv5htTrCqio/s1600/istock_000011423789xsmall.jpg" height="240" width="320" /></a></div>
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<span style="background-color: white; font-family: Times, 'Times New Roman', serif; font-size: large;">Cooking Beans</span></h3>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white;">When making dishes that call for beans we tend to grab a precooked can of beans to help us save time. This can make our lives </span>convenient but it can also increase our sodium level intake greatly. Canned beans are high in sodium so it is always best to use fresh beans when cooking. However, if you do not have the time, try purchasing the low sodium cans or rinsing beans under water to help lower sodium intake. If you do have time to cook beans here is how you can do it. Depending on the type of bean it can take from 30 minutes to 2 hours. To speed up the cooking process it always helps to soak your beans overnight for 6-8 hours or soak them in boiling water for 1-2 hours. Before soaking it is always important to sort beans to discard any pebbles or shriveled beans that may be in the mix. Once this process is done, drain your beans and throw them in a pot with what ever fixings and seasonings you want. Cook until your beans are at the softness that you want. </span></div>
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Resources:<br />
Blonz, Edward. (2013) "How to Buy Beans." <i>Berkeley Wellness.</i> Retrieved from http://www.berkeleywellness.com/healthy-eating/food/article/how-buy-beans?ap=202<br />
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USA. (2012). "Dietary Supplement Fact Sheet: Folate." <i>USA. </i>Retrieved from http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/<br />
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Google ImagesWellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-16189949478330995692014-06-10T07:13:00.000-07:002014-06-10T07:16:18.340-07:00What do you want to know?<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-t1hvIndOjPI/U3oeXEEsbfI/AAAAAAAAA4g/IL8DEA6lvG4/s1600/question_custom-1973d804c02edcd55579f91527b9612b5170f5c1-s6-c30.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-t1hvIndOjPI/U3oeXEEsbfI/AAAAAAAAA4g/IL8DEA6lvG4/s1600/question_custom-1973d804c02edcd55579f91527b9612b5170f5c1-s6-c30.jpg" height="320" width="178" /></a></div>
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This week we are conducting a Q&A so that we can collect ideas for what you want to know on the topic of wellness. Please comment below for a topic or question that you would like to have us write about. We will do our best to take everyone's requests and write a blog for each one.<br />
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Question about Common Health concerns? Follow the hyperlink to get your answers:<br />
<a href="http://www.byui.edu/health-center/our-services/self-care-resource" target="_blank">BYU-Idaho Student Health Center</a><br />
<br />WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-75123913054962887632014-06-03T07:36:00.000-07:002014-06-03T07:36:50.579-07:00Environmental Health<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-4ls2C-DH-G4/U34TmO6eVLI/AAAAAAAAA4w/bkv7f5IUp74/s1600/Safe-Levels-of-Environmental-Pollution-Foster-Significant-Health-Issues-on-the-Long-Run-379465-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-4ls2C-DH-G4/U34TmO6eVLI/AAAAAAAAA4w/bkv7f5IUp74/s1600/Safe-Levels-of-Environmental-Pollution-Foster-Significant-Health-Issues-on-the-Long-Run-379465-2.jpg" height="214" width="320" /></a></div>
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Smog, acid rain, a fading ozone layer, air pollution, water pollution: these all take a heavy toll on our environment and our health. Your environment plays a significant role in your health and well-being. However, in order to guarantee that it will have a positive effect on us, we need to make sure that our environment is healthy. Some common conditions and diseases that are influenced by our environment are asthma, cancer, and lung disease. Sometimes in order to take care of ourselves we need to take care of our environment to guarantee a healthy lifestyle. There are many ways in which we can do this such as recycling, going green, or reusing. At home most of us probably have some system of recycling and access to green products. But when we come to school, it gets a little trickier. A lot of the time environmentally safe products are more expensive and access to recycling is limited. As students, our funds are small and our access is limited. But here are some ways in which you can still continue to live a more environmentally conscious life while not making life inconvenient or financially straining.<br />
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<a href="http://2.bp.blogspot.com/-Vu4VPUkOKzY/U34X8eXP-2I/AAAAAAAAA5A/guDyMRTyzmw/s1600/recycle3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Vu4VPUkOKzY/U34X8eXP-2I/AAAAAAAAA5A/guDyMRTyzmw/s1600/recycle3.png" /></a></div>
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Reduce</h3>
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Here are some simple things you can do to reduce your consumption: </div>
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<li style="text-align: left;">Turn off lights when leaving the room.</li>
<li style="text-align: left;">Open the blinds during the day and leave the lights off. Take advantage of the daylight to lighten your home or apartment. </li>
<li style="text-align: left;">Instead of getting bottled water use a reusable water bottle that you can refill. If you do not like tap water or do not have a water filter try to buy large 5 gallon jugs to avoid the excess amounts of plastic that individual bottles create. Not only will this create less plastic waste but it will be cheaper as well. </li>
<li style="text-align: left;">Try to walk or bike as much as you can or car pool when traveling long distances. </li>
<li style="text-align: left;">For new parents use cloth diapers instead of disposable diapers. </li>
<li style="text-align: left;">Unplug electronics when you are not using them or when they are fully charged. </li>
<li style="text-align: left;">Eat at home more often. This will reduce the amount of garbage along with save you money. </li>
<li style="text-align: left;">Turn off the water while brushing your teeth except when rinsing. </li>
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Reuse/ Alternatives</h3>
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<ul>
<li>Make your own cleaning products not only does this reduce but it can also prevent more harmful chemicals from getting into the environment. Vinegar, baking soda, and salt are all great cleaners as well as eco-friendly. </li>
<li>Get the most out of your food. Some products such as lemons can be used as effective deodorizers and cleaners by using the discarded peel. </li>
<li>Start a compost and use it for fertilizer for a garden. </li>
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Recycle</h3>
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<a href="http://4.bp.blogspot.com/-REqkwTe0_WM/U34YHI2K2KI/AAAAAAAAA5I/-QOzPZViNjc/s1600/where-to-recycle1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-REqkwTe0_WM/U34YHI2K2KI/AAAAAAAAA5I/-QOzPZViNjc/s1600/where-to-recycle1.png" height="198" width="320" /></a></div>
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If you have not noticed yet, the BYU-Idaho campus is very environmentally friendly. All over campus and in every building there are recycling unit drop offs where paper, cans, and card board can be recycled. All thought these containers are not great for large drop offs they are equipped to take small amounts of recycling. Just bring your recycling with you on your way to class and just drop it off at the recycling drop off. They are usually located near the entrance of each building. For large amounts of recycling you can easily take a short trip to the nearest recycle drop offs located in Rexburg. These drop offs can be found in the Walmart front parking lot, Broulims back parking lot, Madison middle school parking lot, or Madison high school parking lot. </div>
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<b>Things that can be recycled: </b></div>
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<li><span style="background-color: white; color: #252316; font-family: Times, 'Times New Roman', serif; line-height: 16px;">#1 plastics (water, soda, cooking oil, and salad dressing bottles)</span></li>
<li><span style="background-color: white; color: #252316; font-family: Times, 'Times New Roman', serif; line-height: 16px;">#2 plastics (shampoo bottles, milk jugs, and plastic grocery bags)</span></li>
<li><span style="background-color: white; color: #252316; font-family: Times, 'Times New Roman', serif; line-height: 16px;">Aluminum cans (aluminum cans only)</span></li>
<li><span style="background-color: white; color: #252316; font-family: Times, 'Times New Roman', serif; line-height: 16px;">Office pack (printer and notebook paper, envelopes, and manila folders)</span></li>
<li><span style="background-color: white; color: #252316; font-family: Times, 'Times New Roman', serif; line-height: 16px;">Newspaper / catalogs (newspapers, magazines, phone books, and catalogs)</span></li>
<li><span style="background-color: white; color: #252316; font-family: Times, 'Times New Roman', serif; line-height: 16px;">Corrugated cardboard (corrugated cardboard only)</span></li>
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<span style="color: #252316; font-family: Times, Times New Roman, serif;"><span style="line-height: 16px;"><b>Tips for when you are recycling: </b></span></span></div>
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<li><span style="color: #252316; font-family: Times, Times New Roman, serif;"><span style="line-height: 16px;">Rinse out all containers. </span></span></li>
<li><span style="color: #252316; font-family: Times, Times New Roman, serif;"><span style="line-height: 16px;">Smash or crush containers so that they take up less space.</span></span></li>
<li><span style="color: #252316; font-family: Times, Times New Roman, serif;"><span style="line-height: 16px;">Get small bins to collect and separate different recyclables. This will both make things easier and faster when it comes time to drop off your recyclables. </span></span></li>
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Resources:<br />
http://www.niehs.nih.gov/health/topics/<br />
http://resident.rexburg.org/index.aspx?nid=234<br />
WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-23811017364975803792014-05-27T08:12:00.000-07:002014-05-27T08:12:14.648-07:00Early Physical Exercise and it's Influences Later in Life <div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-iLqHm-VM4CA/U3Yn6uvmU4I/AAAAAAAAA38/acGr6mBLHhw/s1600/ageing_031.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-iLqHm-VM4CA/U3Yn6uvmU4I/AAAAAAAAA38/acGr6mBLHhw/s1600/ageing_031.jpg" height="125" width="400" /></a></div>
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We all dread getting old. Your body begins to fall deteriorate, your mobility is lessened, and your mind slowly fades. What if you could prevent this or at least slow down the process significantly? You may not realize it, but the physical fitness that you do today <span style="font-family: "Calibri","serif"; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">not
only affects your life right now, but will make a significant difference in the
way you age</span>. The more physical we are now, the better physical health we will have later on in our life. As we exercise more, our body and immune system will
get stronger and function more properly. <span style="font-family: Calibri, serif; line-height: 107%;">If
we develop habits now, to stay physically active, the chances that we will
continue those habits into later adulthood and old age are significantly higher
than if we live a sedentary life during our twenties. </span><span style="font-family: 'Times New Roman', serif; line-height: 107%;">In recent studies, it has been found that having early fitness can
improve our middle age brain (NY times).</span><br />
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As people reach middle age it becomes more frequent to forget names, certain words, or where they left their keys. These midlife experiences strike people later or earlier than others. While it is known that genetics play a role in this, the idea of physical activity and it influence has always been unclear until recently. Dr. David R. Jacobs has just now concluded after a study that the ability to think well during your middle age depends o<span style="font-family: inherit;">n a large </span>degree of your lifestyle as a young adult. "It looks like the roots of cognitive decline go back decades," said Dr. Jacobs. With that in mind think to yourself: how active are you? Are you living a physically active lifestyle or significantly sedentary? To help see how you compare to others your age here are some ways in which to compare your physical physique with others your age.<br />
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<h3 style="text-align: center;">
Body Mass Index </h3>
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<span style="font-family: inherit;">Body Mass Index (BMI) is calculated from a person's weight and height. BMI is a somewhat reliable way to calculate an accurate body fat percentage. It is not as accurate as other methods, but this gives you an idea as to where you fall under. Your BMI is calculated using the following formula:</span></div>
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<em style="background-color: white; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 14px; line-height: 21.993999481201172px; margin: 0px; padding: 0px;"><strong style="margin: 0px; padding: 0px;">weight(kg) / (height(m) x height(m))</strong></em></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; line-height: 21.993999481201172px;">When you calculate your BMI, you can compare it to the chart according to your gender to see where you lie with the rest of the general population.</span></span> <br />
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<a href="http://4.bp.blogspot.com/-RIk0H7rM61E/U3YyPKGvFuI/AAAAAAAAA4Q/43NI0ABOc8w/s1600/bmi-male.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-RIk0H7rM61E/U3YyPKGvFuI/AAAAAAAAA4Q/43NI0ABOc8w/s1600/bmi-male.jpg" height="148" width="320" /></a><a href="http://www.scientificpsychic.com/health/BMI-female.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://www.scientificpsychic.com/health/BMI-female.jpg" height="141" width="320" /></a><br />
<table border="1" bordercolor="#CECFB5" cellpadding="5" cellspacing="0" id="table5" style="background-color: white; border-collapse: collapse; border: 1px solid rgb(205, 205, 205); box-sizing: border-box; color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 12px; margin: 10px; padding: 2.5px; text-align: center; word-wrap: break-word;"><tbody style="margin: 0px; padding: 0px;">
<tr style="margin: 0px; padding: 0px;"><th align="center" scope="col" style="background-color: #f3f2f9; border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 2.5px;"><div style="margin: 0px; padding: 0px; text-align: center;">
<strong style="margin: 0px; padding: 0px;">BMI</strong></div>
</th><th align="center" scope="col" style="background-color: #f3f2f9; border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 2.5px; text-align: center;"><strong style="margin: 0px; padding: 0px;">Weight Status</strong></th></tr>
<tr style="margin: 0px; padding: 0px;"><td scope="row" style="border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 6px; text-align: center;">Below 18.5</td><td style="border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 6px; text-align: center;">Underweight</td></tr>
<tr style="margin: 0px; padding: 0px;"><td scope="row" style="border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 6px; text-align: center;">18.5 – 24.9</td><td style="border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 6px; text-align: center;">Normal</td></tr>
<tr style="margin: 0px; padding: 0px;"><td scope="row" style="border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 6px; text-align: center;">25.0 – 29.9</td><td style="border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 6px; text-align: center;">Overweight</td></tr>
<tr style="margin: 0px; padding: 0px;"><td scope="row" style="border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 6px; text-align: center;">30.0 and Above</td><td style="border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 6px; text-align: center;">Obese</td></tr>
</tbody></table>
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<table border="1" bordercolor="#CECFB5" cellpadding="5" cellspacing="0" id="table4" style="background-color: white; border-collapse: collapse; border: 1px solid rgb(205, 205, 205); box-sizing: border-box; color: black; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 12px; margin: 10px; padding: 2.5px; width: 90%px; word-wrap: break-word;"><tbody style="margin: 0px; padding: 0px;">
<tr style="margin: 0px; padding: 0px;"><th align="center" scope="col" style="background-color: #f3f2f9; border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 2.5px;"><strong style="margin: 0px; padding: 0px;">Measurement Units</strong></th><th align="center" scope="col" style="background-color: #f3f2f9; border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 2.5px;"><div align="center" style="margin: 0px; padding: 0px;">
<strong style="margin: 0px; padding: 0px;">Formula and Calculation</strong></div>
</th></tr>
<tr style="margin: 0px; padding: 0px;"><th align="center" scope="row" style="background-color: #f3f2f9; border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 2.5px;" valign="top">Kilograms and meters (or centimeters)</th><td align="center" style="border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 6px;" valign="top">Formula: weight (kg) / [height (m)]<span style="bottom: 0.33em; font-size: smaller; margin: 0px; padding: 0px; position: relative; vertical-align: baseline;">2</span><br />
<div align="left" style="font-size: 1em; line-height: 1.33em; margin-top: 1em; padding: 0px; text-align: left;">
With the metric system, the formula for BMI is weight in kilograms divided by height in meters squared. Since height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters.</div>
<div align="left" style="font-size: 1em; line-height: 1.33em; margin-top: 1em; padding: 0px; text-align: left;">
Example: Weight = 68 kg, Height = 165 cm (1.65 m)<br />
Calculation: 68 ÷ (1.65)<span style="bottom: 0.33em; font-size: smaller; margin: 0px; padding: 0px; position: relative; vertical-align: baseline;">2</span> = 24.98</div>
</td></tr>
<tr style="margin: 0px; padding: 0px;"><th align="center" scope="row" style="background-color: #f3f2f9; border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 2.5px;" valign="top">Pounds and inches</th><td align="center" style="border: 1px solid rgb(205, 205, 205); margin: 0px; padding: 6px;" valign="top">Formula: weight (lb) / [height (in)]<span style="bottom: 0.33em; font-size: smaller; margin: 0px; padding: 0px; position: relative; vertical-align: baseline;">2</span> x 703<br />
<div align="left" style="font-size: 1em; line-height: 1.33em; margin-top: 1em; padding: 0px; text-align: left;">
Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703.</div>
<div align="left" style="font-size: 1em; line-height: 1.33em; margin-top: 1em; padding: 0px; text-align: left;">
Example: Weight = 150 lbs, Height = 5'5" (65")<br />
Calculation: [150 ÷ (65)<span style="bottom: 0.33em; font-size: smaller; margin: 0px; padding: 0px; position: relative; vertical-align: baseline;">2</span>] x 703 = 24.96</div>
</td></tr>
</tbody></table>
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<h3 style="text-align: center;">
How does your physical ability compare?</h3>
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The Presidents Test consists of varied physical challenges that you can complete. By comparing your time or amount completed you can see how you compare to the general population. </div>
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Follow the link below with the following information to see what percentile you fall under. </div>
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<a href="http://www.adultfitnesstest.org/dataEntry.aspx">http://www.adultfitnesstest.org/dataEntry.aspx</a></div>
<div>
<fieldset style="background-color: white; background-image: url(http://www.adultfitnesstest.org/_images/form_fieldset_bg.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; border-style: solid none none; border-top-color: rgb(97, 150, 209); border-top-width: 1px; color: #333333; font-family: Verdana; font-size: 12px; margin: 10px 0px; padding: 0px;">
<legend class="fitt" style="color: #941918; font-size: 1.2em; font-weight: bold; margin: 0px; padding: 0px 2px;">PERSONAL INFORMATION</legend><br />
<ol style="margin: 0px; padding: 0px;">
<li style="background-image: url(http://www.adultfitnesstest.org/_images/form_divider.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; list-style: none; margin: 0px; padding: 8px;"><label for="drpState" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: 150px;"><span style="display: block; margin: 0px; padding: 0px; width: 150px;">State <span style="color: red; font-weight: bold; margin: 0px; padding: 0px;">*</span></span></label> <select id="drpState" name="drpState" style="font-family: inherit; margin: 0px; padding: 0px;"> <option selected="selected" style="margin: 0px; padding: 0px;" value="-- Select a State --">-- Select a State --</option> <option style="margin: 0px; padding: 0px;" value="2">Alabama</option> <option style="margin: 0px; padding: 0px;" value="3">Alaska</option> <option style="margin: 0px; padding: 0px;" value="4">Arizona</option> <option style="margin: 0px; padding: 0px;" value="5">Arkansas</option> <option style="margin: 0px; padding: 0px;" value="6">California</option> <option style="margin: 0px; padding: 0px;" value="7">Colorado</option> <option style="margin: 0px; padding: 0px;" value="8">Connecticut</option> <option style="margin: 0px; padding: 0px;" value="9">Delaware</option> <option style="margin: 0px; padding: 0px;" value="10">District Of Columbia</option> <option style="margin: 0px; padding: 0px;" value="11">Florida</option> <option style="margin: 0px; padding: 0px;" value="12">Georgia</option> <option style="margin: 0px; padding: 0px;" value="13">Hawaii</option> <option style="margin: 0px; padding: 0px;" value="14">Idaho</option> <option style="margin: 0px; padding: 0px;" value="15">Illinois</option> <option style="margin: 0px; padding: 0px;" value="16">Indiana</option> <option style="margin: 0px; padding: 0px;" value="17">Iowa</option> <option style="margin: 0px; padding: 0px;" value="18">Kansas</option> <option style="margin: 0px; padding: 0px;" value="19">Kentucky</option> <option style="margin: 0px; padding: 0px;" value="20">Louisiana</option> <option style="margin: 0px; padding: 0px;" value="21">Maine</option> <option style="margin: 0px; padding: 0px;" value="22">Maryland</option> <option style="margin: 0px; padding: 0px;" value="23">Massachusetts</option> <option style="margin: 0px; padding: 0px;" value="24">Michigan</option> <option style="margin: 0px; padding: 0px;" value="25">Minnesota</option> <option style="margin: 0px; padding: 0px;" value="26">Mississippi</option> <option style="margin: 0px; padding: 0px;" value="27">Missouri</option> <option style="margin: 0px; padding: 0px;" value="28">Montana</option> <option style="margin: 0px; padding: 0px;" value="29">Nebraska</option> <option style="margin: 0px; padding: 0px;" value="30">Nevada</option> <option style="margin: 0px; padding: 0px;" value="31">New Hampshire</option> <option style="margin: 0px; padding: 0px;" value="32">New Jersey</option> <option style="margin: 0px; padding: 0px;" value="33">New Mexico</option> <option style="margin: 0px; padding: 0px;" value="34">New York</option> <option style="margin: 0px; padding: 0px;" value="35">North Carolina</option> <option style="margin: 0px; padding: 0px;" value="36">North Dakota</option> <option style="margin: 0px; padding: 0px;" value="37">Ohio</option> <option style="margin: 0px; padding: 0px;" value="38">Oklahoma</option> <option style="margin: 0px; padding: 0px;" value="39">Oregon</option> <option style="margin: 0px; padding: 0px;" value="40">Pennsylvania</option> <option style="margin: 0px; padding: 0px;" value="41">Rhode Island</option> <option style="margin: 0px; padding: 0px;" value="42">South Carolina</option> <option style="margin: 0px; padding: 0px;" value="43">South Dakota</option> <option style="margin: 0px; padding: 0px;" value="44">Tennessee</option> <option style="margin: 0px; padding: 0px;" value="45">Texas</option> <option style="margin: 0px; padding: 0px;" value="46">Utah</option> <option style="margin: 0px; padding: 0px;" value="47">Vermont</option> <option style="margin: 0px; padding: 0px;" value="48">Virginia</option> <option style="margin: 0px; padding: 0px;" value="49">Washington</option> <option style="margin: 0px; padding: 0px;" value="50">West Virgina</option> <option style="margin: 0px; padding: 0px;" value="51">Wisconsin</option> <option style="margin: 0px; padding: 0px;" value="52">Wyoming</option> <option style="margin: 0px; padding: 0px;" value="53">Puerto Rico</option> </select></li>
<li style="background-image: url(http://www.adultfitnesstest.org/_images/form_divider.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; list-style: none; margin: 0px; padding: 8px;"><span style="float: left; margin: 0px; padding: 0px 0px 0px 2px; width: 155px;">Gender <span style="color: red; font-weight: bold; margin: 0px; padding: 0px;">*</span></span><span id="rdbGender" style="margin: 0px; padding: 0px;"><input id="rdbGender_0" name="rdbGender" style="color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding: 1px; width: 25px;" type="radio" value="male" /><label for="rdbGender_0" style="display: inline !important; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: auto !important;"> male </label><input id="rdbGender_1" name="rdbGender" style="color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding: 1px; width: 25px;" type="radio" value="female" /><label for="rdbGender_1" style="display: inline !important; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: auto !important;"> female</label></span></li>
<li style="background-image: url(http://www.adultfitnesstest.org/_images/form_divider.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; list-style: none; margin: 0px; padding: 8px;"><label for="txtAge" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: 150px;"><span style="display: block; margin: 0px; padding: 0px; width: 150px;">Age <span style="color: red; font-weight: bold; margin: 0px; padding: 0px;">*</span></span></label> <input class="textinput" id="txtAge" maxlength="2" name="txtAge" style="background-image: url(http://www.adultfitnesstest.org/_images/input.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-style: none; color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; height: 15px; margin: 0px; padding: 4px 10px; width: 20px;" type="text" /> yrs</li>
</ol>
</fieldset>
<fieldset style="background-color: white; background-image: url(http://www.adultfitnesstest.org/_images/form_fieldset_bg.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; border-style: solid none none; border-top-color: rgb(97, 150, 209); border-top-width: 1px; color: #333333; font-family: Verdana; font-size: 12px; margin: 10px 0px; padding: 0px;">
<legend class="fitt" style="color: #941918; font-size: 1.2em; font-weight: bold; margin: 0px; padding: 0px 2px;">AEROBIC FITNESS</legend><br />
<div style="margin: 0px; padding: 4px 10px;">
Must enter either a 1-mile walk time and heart rate or enter a 1.5-mile run time.</div>
<ol style="margin: 0px; padding: 0px;">
<li style="background-image: url(http://www.adultfitnesstest.org/_images/form_divider.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; list-style: none; margin: 0px; padding: 8px;"><span style="float: left; margin: 0px; padding: 0px 0px 0px 2px; width: 155px;">1-Mile Walk Time</span><input class="textinput" id="txtWalkTimeM" maxlength="3" name="txtWalkTimeM" style="background-image: url(http://www.adultfitnesstest.org/_images/input.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-style: none; color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; height: 15px; margin: 0px; padding: 4px 10px; width: 20px;" type="text" /> <label for="txtWalkTimeM" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: auto;"><span style="display: block; margin: 0px; padding: 0px; width: auto;">minutes</span></label> <input class="textinput" id="txtWalkTimeS" maxlength="2" name="txtWalkTimeS" style="background-image: url(http://www.adultfitnesstest.org/_images/input.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-style: none; color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; height: 15px; margin: 0px; padding: 4px 10px; width: 20px;" type="text" /> <label for="txtWalkTimeS" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: auto;"><span style="display: block; margin: 0px; padding: 0px; width: auto;">seconds</span></label><label for="txtHeartRate" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: 150px;"><span style="display: block; margin: 0px; padding: 0px; width: 150px;">Heart Rate (after walk)</span></label> <input class="textinput" id="txtHeartRate" maxlength="3" name="txtHeartRate" style="background-image: url(http://www.adultfitnesstest.org/_images/input.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-style: none; color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; height: 15px; margin: 0px; padding: 4px 10px; width: 20px;" type="text" /> beats per minute<br style="margin: 0px; padding: 0px;" /><label for="txtWeight" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: 150px;"><span style="display: block; margin: 0px; padding: 0px; width: 150px;">Weight</span></label> <input class="textinput" id="txtWeight" maxlength="3" name="txtWeight" style="background-image: url(http://www.adultfitnesstest.org/_images/input.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-style: none; color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; height: 15px; margin: 0px; padding: 4px 10px; width: 20px;" type="text" /> lbs <span style="color: red; font-weight: bold; margin: 0px; padding: 0px;">*</span> required for result calculation</li>
<li style="background-image: url(http://www.adultfitnesstest.org/_images/form_divider.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; list-style: none; margin: 0px; padding: 8px;">OR</li>
<li style="background-image: url(http://www.adultfitnesstest.org/_images/form_divider.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; list-style: none; margin: 0px; padding: 8px;"><span style="float: left; margin: 0px; padding: 0px 0px 0px 2px; width: 155px;">1.5-Mile Run Time</span><input class="textinput" id="txtRunTimeM" maxlength="2" name="txtRunTimeM" style="background-image: url(http://www.adultfitnesstest.org/_images/input.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-style: none; color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; height: 15px; margin: 0px; padding: 4px 10px; width: 20px;" type="text" /> <label for="txtRunTimeM" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: auto;"><span style="display: block; margin: 0px; padding: 0px; width: auto;">minutes</span></label> <input class="textinput" id="txtRunTimeS" maxlength="2" name="txtRunTimeS" style="background-image: url(http://www.adultfitnesstest.org/_images/input.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-style: none; color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; height: 15px; margin: 0px; padding: 4px 10px; width: 20px;" type="text" /> <label for="txtRunTimeS" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: auto;"><span style="display: block; margin: 0px; padding: 0px; width: auto;">seconds</span></label></li>
</ol>
</fieldset>
<fieldset style="background-color: white; background-image: url(http://www.adultfitnesstest.org/_images/form_fieldset_bg.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; border-style: solid none none; border-top-color: rgb(97, 150, 209); border-top-width: 1px; color: #333333; font-family: Verdana; font-size: 12px; margin: 10px 0px; padding: 0px;">
<legend class="fitt" style="color: #941918; font-size: 1.2em; font-weight: bold; margin: 0px; padding: 0px 2px;">MUSCULAR STRENGTH</legend><br />
<ol style="margin: 0px; padding: 0px;">
<li style="background-image: url(http://www.adultfitnesstest.org/_images/form_divider.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; list-style: none; margin: 0px; padding: 8px;"><label for="txtSitUps" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: 150px;"><span style="display: block; margin: 0px; padding: 0px; width: 150px;">Half Sit-Ups</span></label> <input class="textinput" id="txtSitUps" maxlength="3" name="txtSitUps" style="background-image: url(http://www.adultfitnesstest.org/_images/input.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-style: none; color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; height: 15px; margin: 0px; padding: 4px 10px; width: 20px;" type="text" /> (in one minute)</li>
<li style="background-image: url(http://www.adultfitnesstest.org/_images/form_divider.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; list-style: none; margin: 0px; padding: 8px;"><label for="txtPushUps" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: 150px;"><span style="display: block; margin: 0px; padding: 0px; width: 150px;">Push-Ups</span></label> <input class="textinput" id="txtPushUps" maxlength="3" name="txtPushUps" style="background-image: url(http://www.adultfitnesstest.org/_images/input.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-style: none; color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; height: 15px; margin: 0px; padding: 4px 10px; width: 20px;" type="text" /></li>
</ol>
</fieldset>
<fieldset style="background-color: white; background-image: url(http://www.adultfitnesstest.org/_images/form_fieldset_bg.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; border-style: solid none none; border-top-color: rgb(97, 150, 209); border-top-width: 1px; color: #333333; font-family: Verdana; font-size: 12px; margin: 10px 0px; padding: 0px;">
<legend class="fitt" style="color: #941918; font-size: 1.2em; font-weight: bold; margin: 0px; padding: 0px 2px;">FLEXIBILITY</legend><br />
<ol style="margin: 0px; padding: 0px;">
<li style="background-image: url(http://www.adultfitnesstest.org/_images/form_divider.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; list-style: none; margin: 0px; padding: 8px;"><label for="txtSitReach" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: 150px;"><span style="display: block; margin: 0px; padding: 0px; width: 150px;">Sit and Reach</span></label> <input class="textinput" id="txtSitReach" maxlength="3" name="txtSitReach" style="background-image: url(http://www.adultfitnesstest.org/_images/input.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-style: none; color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; height: 15px; margin: 0px; padding: 4px 10px; width: 20px;" type="text" />inches</li>
</ol>
</fieldset>
<fieldset style="background-color: white; background-image: url(http://www.adultfitnesstest.org/_images/form_fieldset_bg.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; border-style: solid none none; border-top-color: rgb(97, 150, 209); border-top-width: 1px; color: #333333; font-family: Verdana; font-size: 12px; margin: 10px 0px; padding: 0px;">
<legend class="fitt" style="color: #941918; font-size: 1.2em; font-weight: bold; margin: 0px; padding: 0px 2px;">BODY COMPOSITION</legend><br />
<h3 style="border: none; font-size: 12px; margin: 0px; padding: 5px 0px 0px; text-indent: 8px;">
BMI/BODY MASS INDEX</h3>
<ol style="margin: 0px; padding: 0px;">
<li style="background-image: url(http://www.adultfitnesstest.org/_images/form_divider.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; list-style: none; margin: 0px; padding: 8px;"><div style="margin-bottom: 15px; margin-top: 3px; padding: 0px;">
Enter height in feet AND inches. Enter all fields for a calculation.</div>
<span style="float: left; margin: 0px; padding: 0px 0px 0px 2px; width: 155px;">Height</span><input class="textinput" id="txtHeightF" maxlength="1" name="txtHeightF" style="background-image: url(http://www.adultfitnesstest.org/_images/input.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-style: none; color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; height: 15px; margin: 0px; padding: 4px 10px; width: 20px;" type="text" /> <label for="txtHeightF" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: auto;"><span style="display: block; margin: 0px; padding: 0px; width: auto;">feet</span></label> <input class="textinput" id="txtHeightI" maxlength="2" name="txtHeightI" style="background-image: url(http://www.adultfitnesstest.org/_images/input.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-style: none; color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; height: 15px; margin: 0px; padding: 4px 10px; width: 20px;" type="text" /> <label for="txtHeightI" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: auto;"><span style="display: block; margin: 0px; padding: 0px; width: auto;">inches</span></label></li>
<li style="background-image: url(http://www.adultfitnesstest.org/_images/form_divider.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; list-style: none; margin: 0px; padding: 8px;"><label for="txtBMIWeight" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: 150px;"><span style="display: block; margin: 0px; padding: 0px; width: 150px;">Weight</span></label> <input class="textinput" id="txtBMIWeight" maxlength="3" name="txtBMIWeight" style="background-image: url(http://www.adultfitnesstest.org/_images/input.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-style: none; color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; height: 15px; margin: 0px; padding: 4px 10px; width: 20px;" type="text" /> lbs</li>
<li style="background-image: url(http://www.adultfitnesstest.org/_images/form_divider.gif); background-position: 0% 100%; background-repeat: repeat no-repeat; list-style: none; margin: 0px; padding: 8px;"><label for="txtWaist" style="display: inline-block; line-height: 1.8; margin: 0px 0px 15px; padding: 0px 0px 0px 2px; vertical-align: top; width: 150px;"><span style="display: block; margin: 0px; padding: 0px; width: 150px;">Waist Measurement</span></label> <input class="textinput" id="txtWaist" maxlength="3" name="txtWaist" style="background-image: url(http://www.adultfitnesstest.org/_images/input.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border-style: none; color: #404040; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; height: 15px; margin: 0px; padding: 4px 10px; width: 20px;" type="text" /> inches</li>
</ol>
</fieldset>
<input class="buttonSubmit" id="btnSubmit" name="btnSubmit" style="background-image: url(http://www.adultfitnesstest.org/_images/button.gif); background-position: 0% 0%; background-repeat: no-repeat no-repeat; border: none; color: white; cursor: pointer; display: inline; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 11px; font-weight: bold; height: 26px; margin: 1px 0px 0px; padding: 2px 5px; width: 140px;" type="submit" value="Calculate My Score" /></div>
<div style="text-align: left;">
</div>
<div style="text-align: center;">
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Resources:<br />
http://well.blogs.nytimes.com/2014/05/07/a-fit-body-at-25-a-fit-brain-at-50/?module=BlogPost-Title&version=Blog%20Main&contentCollection=Phys%20Ed&action=Click&pgtype=Blogs&region=Body<br />
http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/<br />
https://www.presidentschallenge.org/challenge/physical/benchmarks.shtml<br />
Google ImagesWellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-78297898995841834372014-05-20T07:17:00.000-07:002014-05-20T07:17:49.354-07:00Waking Up to the Importance of Sleep<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-3-2gZ35ky1E/U3I5YEzEmXI/AAAAAAAAA2k/Bg-bxVBkXas/s1600/sleep-on-books-1.10.12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-3-2gZ35ky1E/U3I5YEzEmXI/AAAAAAAAA2k/Bg-bxVBkXas/s1600/sleep-on-books-1.10.12.jpg" height="246" width="320" /></a></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">You may not realize it,
but sleep plays an essential role in wellness. </span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">It is important that you
understand the benefits of sleep, as it affects all levels of wellness.<o:p></o:p></span></div>
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<b><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">What is a Proper Nights Rest?</span></b><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">It is recommended that
adults between the ages of 18-60 get between 7-9 hours of sleep every
night. <o:p></o:p></span></div>
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<b><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">Why is it so Important?</span></b><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">Not getting enough rest
on a nightly basis can take a heavy toll of your health. </span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt;">Studies have
suggested that insufficient sleep is linked to chronic diseases, such as:
cardiovascular disease, obesity, and depression (Message Today). G</span><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">etting enough is crucial in sustaining a person’s
overall health and wellness. </span><o:p></o:p></div>
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<b><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">Helpful Tips for Sleeping</span></b><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">Personal Habits: <o:p></o:p></span></div>
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<li class="MsoNormal"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Set a bedtime and an awakening time. Try to be
consistent with the bed time and awakening time. The body "gets
used" to falling asleep at a certain time. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Avoid napping during the day. If you nap, limit naps to
no longer than 30-45 minutes before 3 pm. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Avoid caffeine 4-6 hours before your bedtime. This
includes caffeinated beverages such as coffee, tea, and soda. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Avoid heavy, spicy, or sugary foods 4-6 hours before
bedtime. These can affect your ability to stay asleep. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Exercise regularly, but not right before bed. Regular
exercise, particularly in the morning or afternoon, can help deepen sleep.
However, do not exercise less than 3 hours before you plan to go to bed.
Your body is more active after exercise and it can make sleep more
difficult. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Avoid electronics at least twenty minutes before you go
to bed. <o:p></o:p></span></li>
</ul>
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<span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">Environment: <o:p></o:p></span></div>
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<li class="MsoNormal"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Use comfortable bedding. This is often a source of
sleep deprivation. Sleeping on your side with a pillow between your legs
has been shown to relieve back pressure and help to create/maintain a
comfortable sleep position. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Make sure the temperature is moderate and the room is
well ventilated. This will aide in your ability to relax and breathe
calmly. Additionally, a comfortable temperature can prevent the body from
becoming too hot or too cold during the night. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Reserve space for sleep. You shouldn't use the bed for
an office, for reading, or for watching TV. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Block out excess noise. Use white noise generators like
a fan or soft radio music to block out ambient noise.<o:p></o:p></span></li>
</ul>
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<span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">Getting ready for bed:<o:p></o:p></span></div>
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<li class="MsoNormal"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Establish a pre-bed routine. These could include
reading, washing your face and writing down things you are grateful
for. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Don't take your worries to bed. Write down your
concerns or stressors and remove them from you mind for a period of
time. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Try a light snack before bed. Some good choices would
be a warm beverage and/or light snack such as a banana or a piece of
toast. <o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Practice relaxation methods. Try meditation, deep
breathing techniques, or stretching routines prior to sleeping. <o:p></o:p></span></li>
</ul>
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<a href="http://4.bp.blogspot.com/-XbtC51ROFJ4/U3I5cju7Z3I/AAAAAAAAA2s/aiKq_Mkh1mQ/s1600/bed_health_xsm.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-XbtC51ROFJ4/U3I5cju7Z3I/AAAAAAAAA2s/aiKq_Mkh1mQ/s1600/bed_health_xsm.jpg" height="212" width="320" /></a></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">Sweet
dreams and happy sleeping!<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">Resources:<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">BYU-Idaho Health Center
Patient Education Packet<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;">http://www.massagetoday.com/mpacms/mt/article.php?id=14508<o:p></o:p></span></div>
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WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-27880846823644061732014-05-13T07:57:00.000-07:002014-05-13T07:57:39.441-07:00<h3 style="text-align: center;">
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<h2 style="text-align: center;">
Seasonal Allergies</h2>
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<a href="http://3.bp.blogspot.com/-EuPgoNmQOPA/U2OurOfyDII/AAAAAAAAA0k/pcruDtS1dig/s1600/manwithhayfever.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-EuPgoNmQOPA/U2OurOfyDII/AAAAAAAAA0k/pcruDtS1dig/s1600/manwithhayfever.jpg" height="212" width="320" /></a></div>
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April showers bring May flowers, which bring itchy eyes and congested sinuses. It is finally spring time and we have had our last snow (hopefully). The sun is coming out and the flowers are blooming, releasing their pollen. Every year with the budding and blooming of the plant world comes the sneezing and sniffling of a vast majority of the human population. Sometimes, mistaken as just the flu, seasonal allergies can go undiagnosed for many. For those who have been diagnosed with seasonal allergies, it becomes repetitive battle every year. It can be a struggle to enjoy the outdoors because you are suffering from allergies. To help determine if you are suffering from seasonal allergies and to find relief, here is some information and ideas on how you can get through this year without being slowed down by allergies. </div>
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What are Seasonal Allergies</h3>
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<span style="font-family: Times, Times New Roman, serif;"> Allergic rhinitis, more commonly known as seasonal allergies or hay fever, is an allergic reaction that occurs as a result of your immune system overacting due to a substance that you have inhaled. The most common substance is pollen which is why this allergy usually acts up during the early spring and summer.</span></div>
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Common Symptoms</h3>
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<span style="font-family: Times, Times New Roman, serif;"> Allergic rhinitis can cause many symptoms, including the following:</span></div>
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<ul><a href="http://2.bp.blogspot.com/-z8B8zlOVRpk/U2PSl-o2u2I/AAAAAAAAA1E/Sy99PaKdzyw/s1600/seasonal_allergies.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-z8B8zlOVRpk/U2PSl-o2u2I/AAAAAAAAA1E/Sy99PaKdzyw/s1600/seasonal_allergies.jpeg" /></a>
<li style="font-family: Times, 'Times New Roman', serif; line-height: 10px;">Stuffy, runny nose</li>
<li><span style="font-family: Times, 'Times New Roman', serif; line-height: 10px;">Sneezing</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif; line-height: 10px;">Post-nasal drip</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif; line-height: 10px;">Red, itchy, and watery eyes</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif; line-height: 10px;">Swollen eyelids</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif; line-height: 10px;">Itchy mouth, throat, ears, and face</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif; line-height: 10px;">Sore throat</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif; line-height: 10px;">Dry cough</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif; line-height: 10px;">Headaches, facial pain or pressure</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif; line-height: 10px;">Partial loss of hearing, smell, and taste</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif; line-height: 10px;">Fatigue</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif; line-height: 10px;">Dark circles under the eyes</span></li>
</ul>
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<span style="font-family: Times, Times New Roman, serif;"><span style="line-height: 10px;"> *Note: because of the similarity between seasonal allergies and the common cold, it can often go </span></span></div>
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<span style="font-family: Times, 'Times New Roman', serif; line-height: 10px;"> undiagnosed the biggest way to tell if this is a common cold or seasonal allergies is that if it changes with the </span><span style="font-family: Times, 'Times New Roman', serif; line-height: 10px;">season and it is reoccurring</span><span style="font-family: Times, 'Times New Roman', serif; line-height: 10px;"> every year. </span></div>
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How to Treat Seasonal Allergies</h3>
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<a href="http://3.bp.blogspot.com/-mZnmULjff2w/U2O76LF8oLI/AAAAAAAAA00/3-oRmK6TqIE/s1600/Seasonal-Allergies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-mZnmULjff2w/U2O76LF8oLI/AAAAAAAAA00/3-oRmK6TqIE/s1600/Seasonal-Allergies.jpg" height="225" width="320" /></a></div>
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There are several ways in which people treat their seasonal allergies. Some people use medication, some use herbal remedies, and others try to avoid exposure to allergens. </div>
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<b> <u>Drugs and medical treatment:</u></b></div>
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<ul>
<li>Antihistamines, decongestants, and nasal corticosteroid sprays may help control allergy symptoms.</li>
<li>Immunotherapy is a series of regular injections of an allergen. As therapy goes on, the dosage being given will be slightly larger than the previous shot. Over time, your immune system will develop a tolerance to the allergen and no longer react to it. </li>
</ul>
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<u><b>Alternative medicine:</b></u></div>
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<ul><a href="http://2.bp.blogspot.com/-6_eT4sllrPw/U2PTW_9o59I/AAAAAAAAA1M/yPy3lfpIul0/s1600/getty_rf_photo_of_woman_having_acupuncture_for_allergies.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" src="http://2.bp.blogspot.com/-6_eT4sllrPw/U2PTW_9o59I/AAAAAAAAA1M/yPy3lfpIul0/s1600/getty_rf_photo_of_woman_having_acupuncture_for_allergies.jpg" height="217" width="320" /></a>
<li>Nasal irrigation is often used by those who suffer from seasonal allergies. Studies have shown that when done three times a day, nasal irrigation can reduce symptoms after 3-6 weeks of treatment. Neti pots, bulb syringes, or squeeze bottles using distilled water are all methods used for nasal irrigation.</li>
<li>Acupuncture is still under research but there has been some evidence that suggests that it can help treat individuals with allergic rhinitis. </li>
<li>Using honey with wild flowers has also been known as treatment. Drinking tea or using honey in cooking is thought to help with seasonal allergies. It works like the immunotherapy shots,but in a more natural way. </li>
<li>Other methods such as changing diet and using herbal supplements.. </li>
</ul>
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<u style="font-weight: bold;">Prevention:</u><br />
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The following tips are to help prevent seasonal allergies from acting up during the time of year when airborne allergens are high:</div>
<div>
<ul>
<li>Stay indoors, and close the windows</li>
<li>Use an air conditioner in your home and car</li>
<li>Avoid the use of fans that draw air in your home and car</li>
<li>Don't hang laundry outside to dry</li>
<li>Bath or shower and change your clothes after being outside</li>
<li>Use an air filter in your bedroom</li>
</ul>
</div>
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Resources: </div>
<div>
http://umm.edu/health/medical/altmed/condition/allergic-rhinitis</div>
<div>
http://www.sciencedirect.com/science/article/pii/S0091674997701258</div>
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Google Images</div>
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WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-31905121088018506972014-05-06T07:14:00.000-07:002014-05-06T07:14:52.788-07:00<h2 style="text-align: center;">
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<h2 style="text-align: center;">
Smalls Steps to a Healthier Lifestyle</h2>
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<a href="http://1.bp.blogspot.com/-kobwwlal2C0/U1_hl7zLq4I/AAAAAAAAA0E/Ubov4uLL9ng/s1600/steps-w647.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-kobwwlal2C0/U1_hl7zLq4I/AAAAAAAAA0E/Ubov4uLL9ng/s1600/steps-w647.jpg" height="213" width="320" /></a></div>
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<span style="font-family: Times, Times New Roman, serif;"> "<span style="background-color: white; line-height: 21.99812126159668px;">By all measures, America’s weight problem has grown to epidemic proportions. Only tobacco poses an equally large, potentially reversible, long-term threat to our country’s health and well-being". C</span><span style="background-color: white;"><span style="line-height: 21.99812126159668px;">ardiovascular disease is an epidemic that can be easily prevented. It just takes us to put forth some effort to make little choices throughout our day that help with our physical health. </span></span></span>With our hectic lives sometimes it is difficult to head to the gym or make sure that we get a fully balanced and healthy meal. We tend to sacrifice our good health to get our other daily tasks done. Provided are some small steps that you can do throughout your day that can help you achieve health and wellness but not fall behind on your work load. </div>
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<b>Simple Things to Add to you Daily Routine</b></h4>
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<ul><a href="http://2.bp.blogspot.com/--nY4r8wLsyo/U1_xshsJmAI/AAAAAAAAA0U/1jfyEUl9YWs/s1600/keep+moving.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/--nY4r8wLsyo/U1_xshsJmAI/AAAAAAAAA0U/1jfyEUl9YWs/s1600/keep+moving.jpeg" height="320" width="213" /></a>
<li><u><b>Take the stairs:</b></u> <span style="font-family: Times, Times New Roman, serif;"><span style="background-color: white; line-height: 15.960000038146973px;">Taking the stairs is one way to be more physically active. At work, employees are often presented with a choice between taking the stairs and taking an elevator or escalator. Choosing the stairs instead of the elevator is a quick way for people to add physical activity to their day.</span> </span></li>
<li><b><u>Walk or Bike:</u></b> If your destination is just a short way walk or bike instead of drive.</li>
<li><u style="font-weight: bold;">Park farther away:</u> By parking farther away from the store or office you will be able to add a little more exercise to your day without taking up too much time. </li>
<li><u style="font-weight: bold;">Go for a walk:</u> During your lunch break, in the morning, or at night go for a short walk for ten to twenty minutes this will help you stretch your legs and get some exercise as well as help you refocus on your work. </li>
<li><b style="text-decoration: underline;">Stand:</b> When standing you burn more calories and it helps stretch your back and legs. Try to stand as often as you can or take a few minutes and walk down the hall or stand at your desk to raise you heart rate and get the blood flowing. </li>
<li><u style="font-weight: bold;">Workout while you watch:</u> We all love our shows and movies. While you are watching do some stretches or little workouts while you watch. Run up and down the stairs, do push ups, squats, or plank during commercial breaks. </li>
<li><u style="font-weight: bold;">Fit in a quick workout:</u> Before you hop in the shower do a little ten minute workout that gets your heart rate up. Or do some stretches or yoga before you go to bed. </li>
<li><u style="font-weight: bold;">Get a good nights rest:</u> By getting a good nights rest you will be more likely to eat better foods and have more energy to be active the next day. </li>
<li><u><b>Prepare meals and portion them out:</b></u> Do this with meals before hand so that when you are in a hurry you can grab and go but still make sure you eat right and get the nutrients that you need. </li>
<li><u style="font-weight: bold;">Eat before you shop</u>: When shopping on a full stomach it will help you make smart and healthy foods instead of high calorie foods containing sugars and fats. </li>
<li><u style="font-weight: bold;">Learn about food:</u> Spend a little time to get to know nutrition. Learn what foods have nutritionally so that you can learn to make smart choices when eating.</li>
</ul>
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When these small steps are taken frequently and multiple times throughout the day it adds up. You can be surprised how just a few minutes can make a big difference. The key to living a healthy fit life style is to keep moving. The more you move and are active you will notice that you are more proactive and begin to have an overall better health and wellness. </div>
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<img src="http://postfallsonthego.com/wp-content/uploads/2013/06/Small-Steps-Big-Rewards1.png" /></div>
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References: </div>
<div>
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1448476/</div>
<div>
http://www.cdc.gov/nccdphp/dnpao/hwi/toolkits/stairwell/index.htm</div>
<div>
http://www.myplate.gov</div>
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google images</div>
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WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-66101156011951839792014-04-29T07:16:00.000-07:002014-05-02T12:14:26.756-07:00<h2 style="text-align: center;">
<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px;">Eating While on the Go</span></h2>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px;"> It is the beginning of a new semester. For some it is their very first semester, for others it is their very last, and for everyone else they are somewhere in between. Where ever you are in your journey to graduation you have busy schedules full of classes, work, studying, church meetings, social events, family affairs, and sports activities. Somewhere in between these numerous challenges and commitments you have to fit in some sleeping and eating so you can refuel your bodies. It is very easy for an individual to become so busy that they do not take the time to eat throughout the day. Often your day begins early and your morning is rushed leaving no time to eat breakfast. Your day consists of rushing from class to class with the occasional trip to the library and gym to fit in some studying and a quick workout before you head home or to work. By the time you have gotten home it is dinner time and you are starving because you have not had time to eat except for that Snickers bar you got at the vending machine in between classes. Skipping meals can become an easy habit to develop especially for those who have busy schedules. It is also a very unhealthy habit that can cause us to unintentionally gain or lose weight, lower the immune system, result in malnutrition, lower our energy levels, and several other health issues. With the importance of having a healthy body while at school some tips that can help you plan and fit meals throughout your day have been provided. <o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px;">Tips for Healthy Eating While on the Go</span></h2>
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<a href="http://2.bp.blogspot.com/-GjVMW9gDkSU/U1f3st6ugSI/AAAAAAAAAy0/v855o5ZGw8U/s1600/d72cd5d0912cd98baf2167d1f1fc9861.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-GjVMW9gDkSU/U1f3st6ugSI/AAAAAAAAAy0/v855o5ZGw8U/s1600/d72cd5d0912cd98baf2167d1f1fc9861.jpg" height="400" width="227" /></a></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> <b> </b></span></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px;"><b>Plan Meals A Head of Time</b><o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px;">Before you go to the store for groceries think of the foods that are nutritious and you enjoy eating. Plan the different types of food that you like to have around that are easy to store when taking it to go and are simple and quick to prepare. Make sure to get a variety of foods so that you can reach all the macronutrients and their daily values. These macronutrients consist of protein, carbohydrates, and fats. Make sure these fats are mostly unsaturated so that you can keep your cholesterol at a healthy level. When you get back from your shopping trip before you put away all your food prewash your fruits and vegetables as well as portion them into individual bags and containers for easy grab and go snacks. </span></div>
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<span style="font-family: Times New Roman, serif;"><span style="line-height: 17.1200008392334px;"> </span></span><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> <b> </b></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px;"><b>Don’t Skip Breakfast</b><o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px;">Breakfast is what will get your metabolism going so that your body will be able to have the energy to carry you throughout the day. It will also help in boosting your mind to be alert and ready to learn and stay focused. Breakfast is the most important meal of the day but also the easiest meal to skip. Try to find easy quick meals that you enjoy that can be prepped quickly and consumed quickly or on the go so that you can at least make sure to start you day off right.<o:p></o:p></span></div>
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<span style="font-family: Times New Roman, serif;"><span style="line-height: 17.1200008392334px;"> </span></span><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px;"><b>Snack Smart</b><o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px;">When you have some time to grab a quick snack make good choices that will fuel you to get to your next meal or snack. Stay away from salty and sugary foods that are high in saturated fats. You do not want to increase your caloric intake too much but just consume enough to give you energy till the next opportunity to eat. High sugar content will give you energy at first but it will not last long. When looking for snack foods choose those that are high in protein and low in saturated fats.<o:p></o:p></span></div>
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<h2 style="text-align: center;">
<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px;">Ideas for Quick Healthy Snacks and Meals</span></h2>
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<a href="http://4.bp.blogspot.com/-xnC5bWUHt4A/U1f3CRHt8sI/AAAAAAAAAys/LIbzgo9bXuY/s1600/Healthy-snacks-for-on-the-go.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-xnC5bWUHt4A/U1f3CRHt8sI/AAAAAAAAAys/LIbzgo9bXuY/s1600/Healthy-snacks-for-on-the-go.jpg" height="239" width="320" /></a></div>
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<li><span style="font-family: Symbol; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;">Precut celery sticks that you can quickly fill with peanut, almond butter, or cream cheese. (You can also pre-portion your peanut butter in small containers for dipping.)</span></li>
<li><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;">Almonds, walnuts, and pine nuts pre-portioned in small bags</span></li>
<li><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;">Yogurt, fruit, and granola or nuts. This is quick to prepare and eat when in an early morning rush</span></li>
<li><span style="font-family: Symbol; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;">Peanut butter and banana sandwich</span></li>
<li><span style="font-family: Symbol; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;">Pre-washed, cut, and portioned carrots, broccoli, cauliflower, or green beans</span></li>
<li><span style="font-family: Symbol; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;">Sliced apple and peanut butter</span></li>
<li><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;">Cheese sticks and crackers</span></li>
<li><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;">Whole wheat toast with yogurt, peanut butter, or apple sauce</span></li>
<li><span style="font-family: Symbol; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;">Scrambled eggs with whole wheat toast</span></li>
<li><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;">Ham and cheese wraps (take a cheese stick and wrap it in sliced ham or other pre-sliced meat)</span></li>
<li><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;">Cherry tomatoes and cubed mozzarella cheese</span></li>
<li><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;">Hard boiled egg (Pre-boil and keep refrigerated cut in half and reheat)</span></li>
<li><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px; text-indent: -0.25in;">Cottage cheese and peaches, pineapple, or mango</span></li>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px;">References<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px;">http://primo-tc-na01.hosted.exlibrisgroup.com/primo_library/libweb/action/display.do?tabs=viewOnlineTab&ct=display&fn=search&doc=BYUID_HORIZON4149252&indx=1&recIds=BYUID_HORIZON4149252&recIdxs=0&elementId=0&renderMode=poppedOut&displayMode=full&frbrVersion=&dscnt=0&vl(496227924UI1)=all_items&scp.scps=scope%3A%28BYUID_CDM%29%2Cscope%3A%28BYUID_HORIZON%29%2Cscope%3A%28BYUID_EQUELLA%29%2Cprimo_central_multiple_fe&tab=default_tab&dstmp=1398263979465&vl(freeText0)=eating%20with%20a%20busy%20schedule%20&vl(29571302UI0)=any&vid=BYUID&mode=Basic <o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 17.1200008392334px;">google images</span></div>
WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0tag:blogger.com,1999:blog-5875678424182814197.post-66536694082356236582014-04-04T08:55:00.001-07:002014-04-04T09:25:25.102-07:00Preparing for Finals Week<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-7Z-s860yf_8/Uz16RRQbpgI/AAAAAAAAAyQ/cbytYuBDta8/s1600/students-studying-library.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-7Z-s860yf_8/Uz16RRQbpgI/AAAAAAAAAyQ/cbytYuBDta8/s1600/students-studying-library.jpg" /></a></div>
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<span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">It’s that time of the semester
again. It’s finals week! Staying healthy during this week is pivotal for
students to work optimally. With scheduled finals throughout the week, clean
checks, and the hassle of moving out, students are pushing their body’s to the
limit. There are some very important things to remember that will help keep you
feeling great until the very end of the semester. <o:p></o:p></span></div>
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<b><u><span style="font-size: 16.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"><br /></span></u></b></div>
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<b><u><span style="font-size: 16.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">Sleep</span></u></b><span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"><o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">Adults between the ages of 18-60
are recommended to get 7-9 hours of sleep each night. Lack of sleep has been
associated with many chronic diseases like diabetes, such as: high blood
pressure and heart disease. Getting sufficient sleep nightly is crucial for
maintaining your overall health and wellness. <o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">Memory recall and concentration improve
the more an individual is rested. Sleep deprivation affects not only your
energy level and mood, but also your ability to concentrate, learn, and focus.
Concentration, energy, and mood are correlated with your academic performance,
which is extremely important.<o:p></o:p></span></div>
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<b><span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">What to do:</span></b><br />
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<ul>
<li><span style="font-size: 12pt; line-height: 107%; text-indent: 0.5in;">Get 8-9 hours of sleep nightly</span></li>
<li><span style="font-size: 12pt; line-height: 107%; text-indent: 0.5in;">Study during optimal brain function
periods, which are usually from 6-8pm (early afternoons are times of least
alertness).</span></li>
<li><span style="font-size: 12pt; line-height: 107%; text-indent: 0.5in;">Don’t overuse caffeinated drinks.
The caffeine will remain in your system anywhere around 6-8hours.</span></li>
</ul>
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<b style="text-indent: -0.5in;"><u><span style="font-size: 16.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">Exercise</span></u></b></div>
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<span style="font-size: 16.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"> </span></div>
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<span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"> Exercise is good for your health in
more ways than one. It helps to reduce stress and better maintain overall mental health. It also helps you to engage in more restful sleep. <o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"> At Naperville Central High School,
in Chicago, IL, research was done on students that struggled with math and
reading. An exercise program was implemented, and revealed that those who did
some sort of exercise for 30minutes were 10% better at problem solving. <o:p></o:p></span></div>
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<b><span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">What to do:</span></b><br />
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<ul>
<li><span style="font-size: 12pt; line-height: 107%; text-indent: -0.5in;"> Block out 20-60minutes you can
dedicate to exercise 3-5 days a week.</span></li>
<li><span style="font-size: 12pt; line-height: 107%; text-indent: -0.5in;"> Get your heart elevated to about
60-80% your maximum heart rate. (Calculated by subtracting your age from 220)</span></li>
<li><span style="font-size: 12pt; line-height: 107%; text-indent: -0.5in;"> Stretch for 10 minutes three times a
week.</span></li>
<li><span style="font-size: 12pt; line-height: 107%; text-indent: -0.5in;"> Do some push-ups or jumping jacks
before starting your studying or test.</span></li>
</ul>
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<b><u><span style="font-size: 16.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;">Get Your Nutrients</span></u></b><span style="font-size: 12.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"><o:p></o:p></span></div>
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<b><u><span style="font-size: 16.0pt; line-height: 107%; mso-bidi-font-size: 11.0pt;"><br /></span></u></b></div>
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<span style="font-size: 12.0pt; line-height: 107%; mso-no-proof: yes;">A study done at the College of North Tripura
revealed that, “the nutritional status of college students has a definite
relationship with his/her academic achievement.” Additionally, the study
revealed that consumption levels of fat were stongly correlated with academic
achievement. This </span><span style="font-size: 12.0pt; line-height: 107%;">could
be due to the fact that fat is crucial to neuronal circuitry. Vitamin C,
Vitamin A, Riboflavin, and Thiamine have the strongest correlation with
academic status respectively. These vitamins all play a part in neuronal
development, connectivity, and signal processing and transmission. <o:p></o:p></span></div>
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<b><span style="font-size: 12.0pt; line-height: 107%;">Include in your diet foods that are:</span></b><span style="font-size: 12.0pt; line-height: 107%;"> <o:p></o:p></span></div>
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<ul>
<li><span style="font-size: 12pt; line-height: 107%;">Rich in Vitamin C: oranges, berries, cabbage, kiwi,
pineapple, potatoes and salad greens.</span></li>
<li><span style="font-size: 12pt; line-height: 107%;">Rich in Vitamin A: sweet potato, carrots, squash, cantaloupe,
and sweet red peppers.</span></li>
<li><span style="font-size: 12pt; line-height: 107%;">Foods that contain Riboflavin: soybeans, spinach, yogurt,
almonds, mushrooms, and eggs.</span></li>
<li><span style="font-size: 12pt; line-height: 107%;">Foods that contain Thiamine: navy/black beans, barley, dried
peas, green peas, pinto beans, oats and lentils.</span></li>
</ul>
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<a href="https://www.harrishealth.org/en/news/pages/sleep-key-doing-well-exams.aspx">https://www.harrishealth.org/en/news/pages/sleep-key-doing-well-exams.aspx</a><o:p></o:p></div>
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<a href="http://abcnews.go.com/WN/exercise-school-leads-learning/story?id=10371315">http://abcnews.go.com/WN/exercise-school-leads-learning/story?id=10371315</a>
<o:p></o:p></div>
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<a href="http://www.tojned.net/pdf/v03i03/v03i03-05.pdf">http://www.tojned.net/pdf/v03i03/v03i03-05.pdf</a> <o:p></o:p></div>
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WellnessAdhttp://www.blogger.com/profile/16771331388663516993noreply@blogger.com0