“If your muscles are sore the day after a strenuous bout of exercise, ibuprofen or aspirin (but not acetominophen) can provide relief. Resting the sore muscles can ease the discomfort, but “active rest” may be better: repeat the activity that caused the soreness, but at a low intensity (for instance, walk, don’t run).”
— University of California, Berekely. 365 Tips for Better Health.
“Rounding out the top 10 nutrition all-stars among fruits and vegetables, along with broccoli and kale, are cantaloupe, carrots, mangoes, pumpkin, red bell peppers, spinach, strawberries, and sweet potatoes.”
— University of California, Berekely. 365 Tips for Better Health.
“Walk hills to burn more calories. It’s not suprising that you burn more calories when you walk uphill than on level ground. But, in fact, walking downhill also uses significantly more energy than walking on flat terrain.”
— University of California, Berekely. 365 Tips for Better Health.
“You should have a tetanus-booster - actually a combined tetanus and diphtheria (Td) shot - every 10 years. Because immunization is so wide-spread, relatively few cases of tetanus occur in this country anymore - just 36 cases reported in 1994. But about 70% of tetanus infections occur in people who are over 50, who are least likely to be adequately immunized. Tetanus is not caused just by rusty nails and the like. The disease, often fatal, can be caused by even minor wounds or scratches.”
— University of California, Berekely. 365 Tips for Better Health.
“Also consume other cruciferous vegetables besides broccoli: cabbage, cauliflower, kale, collards, mustard greens, and brussels sprouts. These all contain nitrogen compounds called indoles, which may protect against cancer. The dark-green vegetables in this family are also good sources of cancer-fighting carotenoids, notably beta carotene (the chorophyll in dark green vegetables hides the carotene’s orange-yellow color). And they all supply vitamin C and fiber.”
— University of California, Berekely. 365 Tips for Better Health.
Spot reducing…and why it doesn’t work.
One of the most common questions I get from my clients at the Diversified Health and Fitness gyms is how to tone certain areas of the body. Most people have these spots – for women, it’s usually their thighs, butt, or abs. Men are usually focused on their “spare tire” region too. It can be frustrating to see these areas gain weight as we get older and are less active. Often, these “trouble spots” are the main motivation for people to get themselves in shape. But no matter how hard you try to weight lift and do cardio, can we really do anything about these areas?
Fat and muscle are two different kinds of tissue. So “fat doesn’t turn into muscle”, as I sometimes here when I train. Nor does it help to lift weight and then expect to see results when you have a layer of fat still lying over your newly stronger muscles. To really see a result in that area, you need to combine weight lifting with a lower calorie diet and cardio to burn off the extra pounds. I can’t tell you how many people I have with super strong abs but no six pack!
Spot reducing is also futile for another reason, primarily because you’re fighting your own genetics. If your genetics dictate that your butt is supposed to be pear shaped, there’s only so much you can do to change that. Your body also doesn’t know you’re trying to reduce a certain area, so when you do cardio and lose weight, your body may lose that weight in your belly instead of your butt. It simply depends on your personal genetics, and those are impossible to fight.
That doesn’t mean you shouldn’t get into the gym though and start hitting the cardio machines! Even if you’re not seeing the results you’d like in your given trouble spots, over time you may see an improvement in that area as your body loses fat everywhere.
Hey, it would be great if we all looked like supermodels. But realistically, their body types aren’t what most people are going to look like. So even if you’re not satisfied with that little extra weight around your belly, it’s time to start accepting your body for the way it is and work out to lose fat and become healthy. Nobody, not even models, have “perfect bodies”, and you’ll drive yourself crazy trying to get there.
Have a great holiday weekend everyone!
habitualnourishment:
lizlemon:
downsizing:
Delicious and easy. I didn’t use the tomato sauce, or the parmesan and I added some garlic. Amazing.
I made this for dinner tonight because I looooove zucchini, but I used frozen garlic from Trader Joe’s* and added cherry tomatoes. No sauce, just parmesan cheese. YUM. Dinner WIN.
*This is easily the best thing I’ve learned about all year, thanks, Sari! One cube of chopped garlic = one clove. So easy. So delish.
this is going on the menu for winter.
“Let the beauty of what you love, be what you do.” - Rumi
“Don’t open time-release capsules and swallow the contents. The medicine may be absorbed through the bloodstream too quickly.”
— University of California, Berekely. 365 Tips for Better Health.
“Check out broccoli. It’s a powerhouse of nutrition. One cup (chopped) supplies 90% of the daily RDA for vitamin A in the form of beta carotene, 200% of the RDA for vitamin C, significant amounts of niacin, calcium, thiamin, and phosphorus, and 25% of your daily fiber needs. Not only that, but other substances in broccoli, such as sulforaphane, may also protect against cancer. All this for only 45 calories.”
— University of California, Berekely. 365 Tips for Better Health.
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