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Hacks for Eating Healthier Lunches at Work

The American Heart Association News knows its difficult to make work lunches nutritious. Here are a few reasons why most people struggle to eat well during lunch and how you can change that.

Lunch at work can be unexciting, and unhealthy. Youre often in a rush and looking for something quick, the cafeteria only has so many options, and the microwave is the best means for a hot meal. However, it doesnt have to be a miserable experience if you listen to what the American Heart Association News has to day.

The Harris Poll for the American Heart Association and the food service company Aramark conducted an online survey to gauge workers attitudes about nutritious lunches. The results showed that over half of workers said they struggled to make lunch healthy, while 91 percent were interested in making their work lunches healthier.

But have no fear, said assistant professor of nutrition and food sciences Maya Vadiveloo. People can find many ways to make their work lunches healthier, and solutions involve both habits by workers and the places that serve them.

Breakfast is the most important meal of the day, yes. But lunch is also incredibly important for keeping the body fueled and energized throughout the day, and for getting proper healthy nutrition. Assuming people do not often get much nutritional value out of their breakfasts during the week, lunch is the next best way to get your healthy serving recommendations, according to Health Day.

Vadiveloo agrees this is easier said than done, though. If you only have 15 minutes to eat between responsibilities, youre probably not eating a balanced meal. This issue is worsened when a company cafeteria or fast-food eatery is offering unhealthy, quicker options.

Follow this link:
Hacks for Eating Healthier Lunches at Work - Occupational Health and Safety

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As winter approaches, some producers are questioning if their hay inventories will last until spring. Cornstalks can extend hay inventories, but their use comes with some important considerations.

Residual corn left in the field is not going to be captured in the bales, which lowers the feeding value compared to grazing the field, notes Jeff Lehmkuhler, University of Kentucky extension beef specialist.

The best forage quality from the corn crop residues is in the leaves and husks, he says. The cobs and stalks are lower in digestibility with protein concentration ranging from only 3 to 6 percent, which is too low to meet the needs of cattle. The highest quality forage portions of corn crop residues are the leaves and husks.

Lehmkuhler explains that energy levels in cornstalk bales vary depending on the stalk to leaf ratio within the bale. Typical ranges are from 48 to 58 percent. Additionally, the high moisture levels of the stalks make baling and storing corn residue more difficult.

Feeding cornstalk bales can result in high levels of waste, according to Lehmkuhler. Cattle will pick through a bale, eating the leaves and husks while leaving behind the stalks. For this reason, the best way to utilize corn crop residues for feed is having the bales processed or by flail chopping the residue in the field to improve drying. Processed bales can be fed in a total mixed ration or along a feedbunk.

The extension specialist recommends feeding baled corn residues to dry, mid-gestation cows, remembering to supplement nutrients to meet diet requirements. Cattle fed cornstalks should be in good body condition and not be experiencing any environmental stresses, such as cold and mud. Environmental stresses on cattle will require additional supplementation.

Lehmkuhler offers an example diet for a mid-gestation cow of 15 pounds of cornstalks, 1.5 gallons of condensed distillers solubles (distillers syrup), and 2 pounds of soybean hulls plus minerals to meet requirements.

Significant energy and protein supplementation are needed for lactating, fall-calving cows, Lehmkuhler notes. Producers should work with a nutritionist to ensure nutrient needs are being met.

Lehmkuhler recommends hay for lactating cows, but he notes that cornstalks may be worked into the diet to stretch hay supplies with proper supplementation.

To extend hay inventories, feeding cornstalk bales is a reasonable option. Remember to work with a nutritionist to meet all nutritional requirements and supplement as needed. Lehmkuhler advises to not overpay for cornstalks since supplements, along with additional feed costs, will often be needed.

Michaela King

Michaela King served as the 2019 Hay & Forage Grower summer editorial intern. She currently attends the University of Minnesota-Twin Cities and is majoring in professional journalism and photography. King grew up on a beef farm in Big Bend, Wis., where her 4-H experiences included showing both beef and dairy cattle.

Link:
Baled cornstalks offer another feed option - Hay & Forage Grower

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When it comes to weight loss, there are a whole lot of diets available to choose from. What seems to make news now is the lunar or moon diet. A little trivia, this is also called the werewolf diet by some enthusiasts! As the name suggests, this diet involves eating as per the phases of the moon. So how does it work exactly?

According to the standard moon diet, you should be sticking to the plan on certain days, based on moon phases. On the full moon or the new moon, each of which occurs twice a month, you will need to follow the stipulations of the diet a liquid diet with only fluids like water and various juices. If youre up for a more gruelling diet, opt for a four-day diet.

So why does this diet work? The moon has a gravitational pull on the water bodies on earth. It also has a similar pull on our bodies. So your body weight changes marginally, based on the influence of the moon, and what you eat or drink during this time matters.

The downside, as with all crash diets, is that theyre only temporary, and need to be offset with a healthy balanced diet on other days not that you can binge extensively otherwise! Give in to cravings once in a while and in moderation, otherwise, follow a sensible diet plan for the moon diet to actually work.

Continue reading here:
What is the moon diet? - Femina

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For business travellers who often fly halfway around the world for work, dealing with jet lag, stress and fatigue is bad enough. But theres also another hurdle they often have to overcome eating healthy and keeping fit.

Sticking to regular routines on business trips can be challenging for various reasons, such as limited options or tight schedules," saidBindu Bhatia, Asia Pacific's managing director of CWT, a travel management platform.

"Youre focused on your work and trying to make the most of your trip, so you dont have time to search for a gym or affordable healthy eating options if theyre not easily accessible.You may be stuck having to eat whatever is available at the hotel restaurant."

It's no better for those who make short trips around Southeast Asia,often flying back on the same day, said Bindu. This could mean having a very tight schedule thats often at the expense of proper meals and sleep.

And it seems Singaporean business travellers are the worst of the lot. A survey by CWT on 2,700 business travellers aroundthe world found that they fare badly at stayinghealthy on the go compared to their regional counterparts.Only 35 per cent of respondents keep to their wellness routines when travelling (no, going to the spa doesnt count).In comparison,52per cent in Asia Pacific work hard at maintaining their routines.

Whats more, 42 per cent of business travellers from Singapore eat less healthily when on the go, which is way higher than the average of 27 per cent in the Asia Pacific region.

Only 35 per cent [of Singaporean business travellers]keep to their wellness routines when travelling.In comparison,52per cent in Asia Pacific work hard at maintaining their routines.

But you can still minimise disrupting your sleep, wellness routine and diet. CNA Lifestyle spoke to business travellers and a fitness expert for their tips.

FLY IN THE DAY AND ARRIVE AT NIGHT IF YOU CAN

If your company lets you choose your flight, opt to fly in the day and arrive at night, so you can head straight to bed upon landing something that Nicholas Lim does on long-haul flights. This always work for me as the body system adjusts naturally to fight off jet lag, said the 45-year-old managing director of The Travel Corporation, Asia.

EAT DURINGTHE MEAL TIMES OF YOUR DESTINATION

Other than updating your PowerPoint presentation once youve settled down in your seat, set your watch to the local time of your destination, said Dzul Dinie Ng, Fitness First Singapores fitness manager. Then, eat your meals according to the meal times of your destination. Diet plays a significant role in resetting our body clocks. This is especially useful when travelling to faraway countries with a wide time difference, he said.

PLAN WHAT TO EAT

Nicholas plans his meals for each of his business trips. Keep in mind that theres going to be some dining and entertaining to do, so balance your dinner with a healthy breakfast or lunch. If all else fails, excuse yourself from that second glass of wine during dinner, he said.

Ensure that you have one scoop or a minimum of 20g of protein powder per day. This will also help cover the gaps in your protein intake should you be in a country where the food is high in sugar and carbohydrates.

Another way to avoid over-eating at dinner is to havea shakemade of protein powder beforehand, said Dzul. It not only fulfills your post-workout protein needs, itll also fill you up so youre less likely to over-eat at dinner.

Ensure that you have one scoop or a minimum of 20g of protein powder per day. This will also help cover the gaps in your protein intake should you be in a country where the food is high in sugar and carbohydrates, he said.

No time to join your business associates for dinner? Dont order the greasy burger and friesthrough room service either. Increasingly, more hotels have started to offer a wider range of vegetarian-friendly dishes, said Nicholas. Also, room service menus usually have soups, salads and fruits, and you could always order a combination of these.

KEEP TO YOUR WORKOUT TIMINGS

The last thing on your mind after getting off a flight is to exercise. But if its 7am where you are, even though its 10pm in Singapore, head for a jog if thats your usual morning routine. I try to squeeze in a workout to stay energised and keep my mood elevated, said 50-year-old Anthony Lim, managing director of Insight Vacations & Luxury Gold.

I typically jog and I especially enjoy a morning run outdoors around the neighbourhood, or sometimes further out to a route with views. Alternatively, I will do a 10- to 15-minute energy-boosting workout in the hotel room without gym equipment, he said.

MAKE USE OF THE HOTEL GYM

Most business travellers stay in big-chain hotels with well-equipped gyms, and if youre in one of them, take advantage of the equipment. For basic exercises, Dzul recommends doing a series of squats and deadlifts. To rev things up, grab a pair of 4kg dumbbells (or theusual weight you use) and perform shoulder presses with squats, he said. To balance this out, do four sets of lateral pull-downs (with a minimum of 4kg on the machine) to keep your muscles engaged."

NO TIME? WORK OUT IN YOUR ROOM

This works, too, if the gym isnt well equipped. Lie down on the floor in a spot where theres enough space to swing your arms and implement the Tabata routine(a form of high-intensity interval training; see video below), said Dzul.

He recommends these exercises (only the first eight for beginners; and all 10 for advanced exercisers): Planks, mountain climbers, CrossFit burpees, roll back jumps, jumping jacks, ice skaters, reverse snow angels, tabletop toe-touches, tug jumps and bomber push-ups. Perform each for 20 seconds with a 10-second rest in between for a total of eight rounds. Youll have a four-minute workout that should see you through your day and giveyou the right energy levels, said Dzul.

If morning is too rushed for you to squeeze in a workout, do what Nicholas does: Exercise just before dinner. The oxygen you get from your exercise helps you think and feel better even towards the end of the day when youre starting to feel tired, he said.

CANT EXERCISE FOR TWO WEEKS? ITS OKAY

On the upside, a break from your gym routine isnt always detrimental to your fitness goals, said Dzul. There is a study that found that you can actually not train for two weeks while maintaining the strength level that you are at. So, if youre in a location or circumstance thats just impossible to fit in your exercise routine, when you come back and do your gym workouts, you should be seeing the same strength you left with.

Continued here:
How to stay healthy while on a work trip - CNA

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By Meron Kassaye

Department of Homeland Security

The African swine fever outbreak, currently ravaging China since August 2018 and spreading to other Asian countries, presents a considerable threat to a nations economy through the loss of its agricultural resources. Such an impact is currently being felt in China, Mongolia, Vietnam, Japan, North Korea, and most recently South Korea. This infectious disease is affecting not only pig farmers, but also farmers growing crops to feed the pig herds.

The African swine fever virus infects domestic and wild pigs, but it does not infect humans. As it multiplies, the virus causes internal bleeding and results in almost 100% mortality of infected pigs. The U.S. pork industry produces $20 billion of meat annually, according to recent estimates from the U.S. Department of Commerce. If this disease made its way to the U.S., the results could be devastating.

Last year, the U.S Department of Homeland Security Science and Technology Directorate intensified vaccine research efforts in collaboration with the U. S. Department of Agriculture by creating an African Swine Fever Task Force, based out of the S&T Plum Island Animal Disease Center in New York state. The Task Forces primary focus is on developing a vaccine and improving the diagnostics for African swine fever.

The emergence of African swine fever has decimated the swine industry in China, but the effects will likely be felt worldwide, said Dr. Larry Barrett, PIADC director. No outbreaks have been reported in the United States, but DHS, USDA, and the entire National Animal Health Laboratory Network need to be prepared to fend off this intractable contagion.

To prepare the United States for a domestic outbreak of African swine fever, S&T and USDAs Animal and Plant Health Inspection Service recently conducted a tabletop exercise at PIADC centered on laboratory response preparedness. The most important part of the exercise was to see how different government and scientific entities collaborated to solve a major national probleman African swine fever outbreak that could negatively affect the U.S. food supply and the economy.

Background

The exercise was part of a four-day African swine fever training and exercise program hosted by S&T and the USDA Foreign Animal Disease Diagnostic Laboratory. Multiple federal, state, and scientific institutions participated in the course with representation from 32 different states. The event consisted of an Incident Command System course designed for a hypothetical outbreak of African swine fever and focusing on laboratory-centric objectives, a robust tabletop exercise, and informative laboratory tours.

Since FADDL is the vanguard of foreign animal disease protection, I thought it propitious for Plum Island to develop and host a multi-agency training and exercise event to bolster preparedness, said Kevin Reilly, PIADC Programs Manager. This was a one-of-a-kind event that left its participants feeling decidedly more prepared.

The tabletop exercise

The exercise simulated multiagency response efforts for the first 60 days of an African swine fever outbreak in multiple states. S&T and USDA wanted to observe and assess how lab communications performed during animal disease outbreaks and determine the efficacy of diagnostic strategies and surge response procedures to such incidents.

This emergency response exercise consisted of three modules: Initial outbreak (days 1 to 3), surge response (days 4 to 24), and ongoing response (days 25 to 60). Each module began with a multimedia summary of key events from that time period, and then the participants reviewed the situation and discussed the appropriate response tactics. The participants practiced notification and communication strategies, deploying and recalling surge support staff, exploiting resource capabilities, processing samples, and prioritizing their efforts. Immediately after the exercise, participants discussed the strengths and weaknesses of the current incident response structure and lessons learned.

Potential impact

The event embodied the collaboration needed between federal, state, and academic partners to effectively respond to a foreign animal disease introduction.

The emphasis of this particular exercise on the laboratory response was critical, and, I think, a unique perspective for such a large-scale tabletop, said Dr. Jamie Barnabei, the veterinary medical officer for the North American Foot and Mouth Vaccine Bank.

During the event, diagnostic and response experts from various states engaged in a hypotheticalbut realisticoutbreak scenario and had the opportunity to test the necessary response protocols.

In the event of an African swine fever outbreak, or other serious Foreign Animal Disease outbreak in the continental United States, the abilities of the NAHLN Laboratories and PIADC to work together to effectively and efficiently provide testing to identify where the outbreak is and provide proof of negative disease status to impacted producers would be critical to disease eradication and the continuity of business, said Dr. Leslie Cole, a USDA veterinarian and emergency coordinator. This unique interagency training provided decision makers from these organizations the opportunity to learn how to implement a common operational framework and allowed them to practice how they would organize and respond.

All the agencies charged with animal disease outbreak preparedness have similar procedures and share common goals, but they seldom get to collaborate in person. This African swine fever training and exercise activity provided a unique opportunity for subject matter experts to meet each other and compare notes.

Members of 32 NAHLN laboratories participated in training, demonstration and response exercises that will strengthen the ability of the U.S. animal diagnostics laboratories to be successful in addressing an incursion of African swine fever to this country, or any other diseases, said Dr. Christina M. Loiacono, a veterinarian and the USDAs NAHLN coordinator.

For more information, contact PIADC SandTNatLabs@hq.dhs.gov.

Read more:
What to do if there was an African swine fever epidemic in the US - High Plains Journal

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Fewer burpees, plenty of sweat!

By Sukriti Wahi

Australian fitness trainer (and burpee queen) Kayla Itsines has officially launched a brand new addition to her fitness empire: BBG Beginner, a precursor to her internationally popular BBG program.

"As a busy working mum, I understand the challenges of finding time and motivation to exerciseit's not easy to prioritise your emotional and physical health," Itsines said.

"After having Arna, I started with light postpartum exercise and then progressed to training as a 'beginner' to rebuild my strength and fitness. It was a long road back with emotional highs and lows to return to where I am today."

Looking to get back into exercise? BBG Beginner might be just the ticket. Here, we break down everything you need to know about Itsines' brand new program.

If you've fallen off the exercise wagon of this year (and let's be real, who hasn't?) and have been struggling to get back into the rhythm of working out, BBG Beginner might be exactly what the fitness-doctor ordered.

Suitable for women who are new to fitness or looking to get back into exercise, it's much lower in intensity than Itsines' original BBG program (so you won't have to stress about lying in a puddle of your own sweat immediately after your first workout).

Another bonus? You won't need a gym to complete the exercisesjust some light dumbbells and resistance bands and you'll be well on your way to rebuilding strength, posture and confidence, A.K.A. all things we want in spades.

Want a taste? Check out the video at the top of the article for a preview of BBG Beginner.

The workouts will follow the same circuit-style structure as the original BBG, featuring a very manageable two to three workouts per week, most of which are low impact and (very slowly) build towards the high-impact exercises.

As such, there won't be any sign of classic BBG moves like burpees and squat jumps until around week seven of the program (hallelujah!). In fact, jumps have largely been taking out of the equation altogetherbut don't worry, you'll definitely still work up a sweat.

You can also expect to find a lot more modified versions of classic moves, like knee-based push-ups, as well as a number of exercises with resistance bands for added burn factor.

Music to our ears (and glutes).

For $19.99 per month or $119.99 per year, you'll not only gain access to BBG Beginner, but eight other workout programs from other SWEAT trainers.

Excuse us while we download immediately.

See the rest here:
Kayla Itsines BBG Beginner Program: What You Need To Know - ELLE Australia

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A trail runner finds sage advice in a virtual-coaching program from iFit. It changed his view of what a session on a treadmill screen can do.

Its 3 miles to the Beagle Channel. Im running in Patagonia, near the tip of South America, a few steps behind a virtual trainer on a screen.

The machine hums under my feet. A treadmill, the Commercial 2950 model from NordicTrack, speeds up and then tilts, a dynamic simulacrum of the terrain ahead.

I came to this review with some skepticism. As a serious runner, I train mainly outdoors. However, treadmills have played a significant role in my fitness regimen for years. But a virtual coach training me from a screen? It seemed like too much.

My coach was Tommy Rivers Puzey. Hes a real person, an accomplished ultrarunner, and one of more than a dozen trainers available via the iFit program on my treadmills 22-inch screen. Throughout a recent 30-minute workout, Puzey earned my trust.

After testing iFit for weeks, I had several ah-ha moments during one particular session in the virtual forest with Puzey on the outskirts of a remote Patagonian town.

SinceiFits inception in 1999, the company has made it a goal to improve the experience of working out on an exercise machine.

Built-in screens and connectivity changed the paradigm for treadmill companies. iFit hopped into that with its lush visual scenes, onscreen workout classes, and, later, virtual coaches. These coaches focus on fitness during sessions that you can watch once or view as a series, building toward achievable goals.

Its a library of content in constant evolution, with new sessions added every week. Over the years, the iFit project has included a partnership with Google Maps (which is ongoing), the formation of a massive studio space for filming in Utah, and video shoots around the world.

You can now jog through European capitals, run along tropical beaches in Hawaii and Thailand, and even trek up the flank of Mount Kilimanjaro. A multiday program lets iFit users virtually summit the 19,341-foot African peak.

There are thousands of workouts in the library, and the company has produced on-location shoots from all seven continents and more than 40 countries. iFit touts itself as more convenient than a gym, more affordable than a personal trainer.

Pricing starts at $15/month, and iFit works with a range of NordicTrack and other ICONexercise equipment. (If you have multiple devices, a single subscription works across a range of NordicTrack devices, from incline trainers, rowers, cycle machines, and a strength towerupdated this year.)

I ran several sessions over the summer, and then last week I picked Puzeys course in Patagonia. I wanted to relive a region I knew well after an expedition to Tierra del Fuego years ago.

The scenery was sublime, as expected, with misty forests and ocean views. But what surprised me was Puzeys dialogue, which meandered from fitness tips to a historical tutorial on the areas scourge of invasive beavers.

Theyd come from Canada as a failed experiment in habitat relocation. I knew those beavers too well from my time in Patagonia. One day, after more than a week in the wilds in 2010, we encountered a decimated forest stretching for miles. It was the result of seemingly innumerable beaver dams.

Puzey pointed at an effected area like that off the trail. The talk and the scenery on the screen were a positive distraction as I ran. Initially, thats what I envisioned iFit would be: an alternative to staring at a TV or zoning out to a podcast as treadmill minutes and miles ticked away underfoot.

But Puzey proved me wrong and it wasnt just the beavers. From the start of the session, he gave legitimate tips on running technique. He talked about cell physiology and V02 max in an uncomplicated way. The conversation throughout the 31-minute run, which is titled Gable Island, Argentina in the iFit library, was stacked with invaluable information if you listened close.

For example, at one point near the beginning of the session, Puzey talks about upper body considerations and form. He notes a runner should avoid twisting the body or swinging the arms too much from side to side. Instead, runners should direct all motion (arms included) linearly ahead in the direction of their run.

This sounds basic. But it took a long time for me to ever hear that advice as a beginner runner years ago. I changed my arm movement and focused on posture and gait. It was a significant step toward increasing my efficiency and speed, and I wish Id known this sooner.

Another example from iFit: Right at the start of the Gable Island run, Puzey talks about the importance of warming up before a hard run. I was feeling impatient at the time and almost sped the treadmill pace ahead of the programs prescribed speed.

Instead, I listened to Puzey, who explained the why behind taking a few minutes to warm up. It was a weird moment of mind-reading, as he seemed to rebuke my questioning as soon as it came to my head.

Warming up, he said, is useful because once youre literally warmer and beginning to sweat, thats a good indicator that on a cellular level your body is more ready for the rigors of exercise ahead. As a sprint-from-the-gate kind of guy, the information on why warming up matters now sticks as usable advice.

Hills and twisting trail were a part of the virtual run. The iFit program worked seamlessly with the NordicTrack treadmill, speeding up, slowing, tilting on ascents, then declining as the ersatz path went downhill.

Id moved a NordicTrack 2950 into my basement a few months ago for a test. Its a solid machine and has found a place in my weekly regimen. Indeed, in 20 minutes flat, I can pace out 3 miles on a sprint day. Workouts via iFit range from beach jogs to mountain runs, where the NordicTrack inclines up to 15 percent, mapping the virtual hills.

To be sure, I run outside for many of my miles. I compete in trail races and do an ultra or marathon most years. But the treadmill is a part of my training regimen. In winter, I love to run on snow some days. Other times, the convenience of an indoor option is alluring when roads get icy around my neighborhood.

Based in Logan, Utah, ICON Health & Fitness Inc. is the worlds largest manufacturer and marketer of fitness equipment. It owns a suite of brands, including iFit and NordicTrack. Dubbed a commercial treadmill, the NordicTrack 2950 is a high-end machine with a price tag to match.

A metal-frame incline feature, reliable build and motor, a fold-up design, integrated fans, and a large, vibrant touchscreen that comes ready to run iFit justify its $2,999 price tag. A one-year iFit subscription is included.

Back in Patagonia, a camera followed tight behind Puzey the whole time, giving the trick of having a running partner just a couple steps ahead.

At the start, my screen revealed the 31:30 workout would include one-minute VO2max intervals where youll run at an intensity level of 9. I would burn 356 calories. The workout would tackle 2.77 miles and gain almost 300 feet.

Closer to the Beagle Channel, Puzey explained workout thresholds and intensity zones. He mentioned cellular mitochondria and their integral role in increasing holistic fitness as you train. You get a breakdown on V02 max.

In a half-hour with iFit, I heard training advice and information that took years for me to learn in the real world through casual training. Id paid coaches for blood-lactate tests and heart-rate regimens. People assessed my gait and form.

Though a session on a screen isnt a stand-in for personal coaching in life, I was impressed by the quick depth Puzey presented on a sprint through the Patagonia forest.

The company noted it had an original goal, starting in 1999, of wanting to improve education and expertise through trainer-created workouts. IFit developed programs to hook runners with progressive sets of workouts to build engagement through motivation to finish circuits and reach goals over days or weeks.

As the company puts it, The iFit expertise is automatically integrated in the workout; all the consumer has to do is follow along. iFit likes the term connected fitness to describe its technology. There are many other treadmills with touchscreens and graphics or streamed workouts. But iFit has interactive facets like auto-adjusting speed, incline, and decline.

In the end, I became an iFit adherent, but I didnt love every program. Certainly, you need to find the coach and class type built for your interest and fitness level. But as a whole, its a program that can benefit beginners and serious runners alike.

Check out the virtual world of iFit if youre training indoors this winter. The round-the-world iFit scenery can be amazing to virtually explore. Coaches like Puzey provide motivation and direction that can be invaluable in obtaining a fitness goal.

See details on the NordicTrack 2950 treadmill here.

Continue reading here:
Treadmill Training: Why I Became a 'Virtual Coach' Convert - GearJunkie

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To Your Health is brought to you by: Payson Health and Wellness CentersDr. Robert L. Gear, Jr., DC, NMD,801 E. Hwy. 260, Payson

How would you like to increase coordination, reduce muscle tension, increase range of motion, prevent future injury, improve posture, develop body awareness, and enhance proper movement patterns?

The good news is you can, by incorporating active isolated stretching (AIS) techniques and principles into your exercise/wellness routine.

Ninety percent of people who stretch usually do so ineffectively, performing the same old-style stretching exercises that most athletes, coaches, therapists and fitness magazines have recommended for years. These programs often consist of holding the same boring positions to stretch the groin, hamstrings, hip flexors and low back at the same intensity and for the same duration, without regard for the uniqueness of each individual. People are likely to be worse off than they would have been if they hadnt stretched at all!

Why? When stretched for too long, muscles will inherently tighten up as a self-protective mechanism. They are protecting themselves from potential tearing and injury. Unless you learn how to bypass this protective mechanism, your body will never allow an increase in flexibility to occur.

AIS is based on the principle of reciprocal inhibition, which states that when you contract one muscle, an opposing muscle will relax. When this occurs we have an opportunity for a more effective stretch of the relaxed muscle. Hold each stretch for a maximum of 2 seconds to prevent the stretch reflex from occurring. This reflex occurs when a muscle is stretched for too long and too hard, and the nervous system actually tightens up that muscle in anticipation of an injury. The muscle becomes tighter as a rebound effect. Instead of gaining flexibility, you actually lose it.

AIS works muscles, joints, ligaments and soft tissue. There is no need for a partner, thus making it easy to actively stretch difficult-to-reach muscles. Just a few sessions of AIS can equal weeks of old-school stretch-and-hold programs. The basic protocol for AIS consists of the following:

10 repetitions per stretch

Hold each stretch for 1-2 seconds

Assist at end range into movement with approximately 2 pounds of additional pressure

Exhale into each movement

AIS takes just 5 minutes at a stretch (no pun intended) and can make you feel incredible. It takes a little practice, but the more you stick with it, the better you will get. You will become empowered to take back control of your life from pain.

Your doctor of chiropractic can tell you more about active isolated stretching and recommend a comprehensive stretching and exercise program suitable to your health needs.

About the author

Perry Nickelston, DC, is clinical director of the Pain Laser Center in Ramsey, N.J., where he focuses on performance enhancement, corrective exercise and metabolic fitness nutrition To learn more about Dr. Nickelston, visit http://www.painlasercenter.com/Our_Practice.html.

Continued here:
The wrong and right stretches | Health - Payson Roundup

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FridayNov15,2019at8:00AM

The Westwood Council on Aging, at the Patricia Carty-Larkin Senior Center, 60 Nahatan St., announced events for the week.

For information or lunch reservations: 781-329-8799; http://townhall.westwood.ma.us.

Friday, Nov. 15

8:30 a.m.: Manicures

9 a.m.: Wonder Workout

9 a.m.: Stop & Shop

9 a.m.: Bridge

10:30 a.m.: Osteoarthritis Lecture

Noon: Lunch, catch of the day

Monday, Nov. 18

9 a.m.: Errands

9:30 a.m.: Wonder Workout

10 a.m.: Watercolors

10:30 a.m.: Line Dancing

Noon: Lunch, BBQ pork patty and baked beans

1 p.m.: Low Impact Exercise

1 p.m.: Watercolors

Tuesday, Nov. 19

8 a.m.: Floor Yoga

9 a.m.-noon: BOH Nurse Hours

9:15 a.m.: Walking Club

9:30 a.m.: Chair Yoga

9:30 a.m.: Twin River trip

10 a.m.: Watercolors

Noon: Lunch, pineapple ginger chicken

1 p.m.: Watercolors

Wednesday, Nov. 20

9 a.m.: SHINE

9 a.m.: Errands

9 a.m.: Wonder Workout

10 a.m.: Bereavement

10:30 a.m.: Chorus

11:15 a.m.: Meditation

Noon: Lunch, mac and cheese

Noon: Norwood Theater

12:30 p.m.: Low Impact Exercise

1 p.m.: Knitting

Thursday, Nov. 21

NO PROGRAMS

THANKSGIVING LUNCHEON

Visit link:
Programs at the Westwood COA - Wicked Local Westwood

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(Photo from SUNY Cortland (www2.cortland.edu))

SUNY Cortland will add to its strong reputation in athletic training by offering a masters degree in the discipline starting this summer.

The M.S. in athletic training represents a plan for the future, with the profession set to require an advanced degree for new certified athletic trainers.

SUNY Cortlands two-year, full-time graduate program will welcome its first students in July 2020.

This is exciting news and a reminder that were moving forward with the profession, said Alyson Dearie, SUNY Cortlands athletic training program director and an assistant professor of kinesiology. The healthcare setting is ever-changing, and our students will be prepared to meet its needs.

Athletic trainers help prevent and treat injuries in a variety of settings, including high schools, colleges, professional sport teams, healthcare facilities, military academies and performing arts venues. Cortland has offered a degree in athletic training for 45 years, boasting New York states first undergraduate program approved by the National Athletic Trainers Association (NATA) in 1976.

Today, the major continues to emphasize hands-on clinical experiences and preparation for the board of certification (BOC) exam. Over the past three years, 45 out of 47 SUNY Cortland athletic training majors have passed the BOC exam a 96% pass rate for the undergraduate program.

That same high level of training soon will be offered at the masters level.

SUNY Cortlands undergraduate athletic training major has been accredited by the Commission on Accreditation of Athletic Training Education (CAATE) since 1996 and the graduate program is in the final stages of completing a change in level of degree. In 2015, a strategic alliance representing the BOC, CAATE, NATA and the NATA Foundation announced that a professional degree in athletic training would be best suited at the graduate level.

By the fall semester of 2022, CAATE-accredited programs can no longer enroll students pursuing a bachelors degree in athletic training. That means new SUNY Cortland undergraduates who aspire to be athletic trainers will receive the necessary preparation as exercise science majors starting in 2020.

Cortland will join Daemen College, Stony Brook University and the University at Buffalo as New York schools that offer a masters in athletic training.

The new degree offering is the latest development for a program that already carries a strong reputation. In 2017, theNew York State Athletic Trainers Association moved its hall of fame which includes several SUNY Cortland alumni to Park Center on the universitys campus. That same year, Cortland was included among the top 10 colleges and universities nationwide in undergraduate preparation for a career in sports medicine, according to CollegeChoice.net.

Additionally, Cortland hosts anannual sports medicine symposium that brings in national experts and earns support from Dr. Bert Mandelbaum 75, a nationally respected orthopedic surgeonwho served as a team physician with U.S. Soccer.

Graduate students will complete 18 courses, which include four different clinical experiences that may take place in local athletic departments or nearby healthcare facilities. In order to be considered for admission, students must submit several required application materials, including proof of at least 50 observation hours under the direct supervision of a certified athletic trainer.

For more detailed information, prospective students can visit the programs webpage or contact Dearie.

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SUNY Cortland to add a master's program in athletic training - Cortland Voice

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