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Adding more fiber to your diet – UpperMichigansSource.com
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MARQUETTE, Mich. (WLUC) - March is National Nutrition Month, so its a great time to add more fiber to your diet. Weve all heard we should eat more fiber. Thats because it helps you feel fuller, aids digestion and can potentially lower your cholesterol.
It serves two purposes: one, it can help slow food down as it moves through our body, which is good for our getting nutrients out of it, but sometimes the fiber actually speeds up the digestion to move things through the body so that we have an easier time with it, said Sarah Monte of the Marquette Food Co-Op.
There are two kids: insoluble and soluble. You can get them both through supplements like psyllium, but medical professionals said getting it through diet is better.
Sometimes the supplemental route is needed, but when you start to get things more through foods, you have other beneficial substances in the foods that are actually very healing and healthy for the body, UP Health System Marquette Registered Dietitian Sheryl Rule said. So if you can get it through your food, that's the best way to go.
The most fibrous foods are fruits, vegetables and grains.
The legumes, I mean, dried pea, any kind of bean, lentils, those are all fantastic sources of fiber. A lot of the dark green-colored products like cabbage or broccoli are going to be really good. And then of course things that have the peel, like apples.
The National Institutes of Health recommend getting between 22 and 35 grams of fiber per day, depending on your age and sex. To put that into perspective, an adult man should eat the same amount of fiber found in around two and a half cups of split peas, or around six medium pears, every day.
If youre not sure how to prepare for fiber-rich foods, the Marquette Food Co-Op has a whole foods prep guide to help get you started.
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Adding more fiber to your diet - UpperMichigansSource.com
Gainesville Health & Fitness debuts $9 million expansion – The Independent Florida Alligator
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Gainesville Health & Fitness is celebrating the completion of a multimillion-dollar transformation project with open-house events starting this Friday.
The gyms main center, located at 4820 W. Newberry Road, will be hosting an open house weekend from Friday to Sunday. The weekend will consist of a dance party, fitness download and meditation day.
The renovations cost about $9 million over a five-year period, all implemented by the owner Joe Cirulli and designed by New York-based architect Rudy Fabiano. Cirulli founded Gainesville Health & Fitness in 1978 and currently serves more than 27,000 members from all around the Gainesville and Alachua County area.
This renovation allowed us to stay ahead of the game and have cutting-edge technology, Cirulli said.
New expansions to the center include separate boutique fitness areas that adhere to the customers needs, said Debbie Lee, senior director of marketing for Gainesville Health & Fitness. There is also a new cycling studio, new equipment and more space along with other amenities.
Things change in life over time so we want to be able to be there every step of the way with things that are appropriate for whatever stage of life you may be in now, Lee said.
Mark Canty, a UF chemistry sophomore with a specialization in biochemistry, said he is looking forward to the open house. He said he hopes that UF will work with the fitness center to offer discounts to students who want more opportunities to create a healthy lifestyle.
Even though Im not from around here, Im still really excited about the new renovations, the 20-year-old said. Its cool to use new equipment and interact with locals. It gives students a chance to see that theres more to Gainesville than just UF.
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Gainesville Health & Fitness debuts $9 million expansion - The Independent Florida Alligator
Focused on Fitness: Schools use wearable technology to help improve gym classes – Daytona Beach News-Journal
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By David BruceGatehouse News Service
Physical education teachers at Parker Middle School in Edinboro, Pennsylvania, are noticing a little extra hustle from their students.
When a volleyball rolls across the gym floor during drills, several students chase after it. Sometimes they start doing jumping jacks between relay races.
Its all about turning their wrist monitors red, said Heather Karns, a physical education teacher for the General McLane School District.
The monitors are part of a technology program the school started using about six weeks ago to help students exercise more efficiently in gym class. The monitors, which look like wrist watches, keep track of each students heart rate and calories burned.
The use of technology is part of a growing trend in schools across the country as physical education classes evolve from rope climbing and dodge ball to teaching students sports and other physical activities in which they can participate for the rest of their lives.
The main lesson is to be physically active for a lifetime, said Michelle Carter, senior program manager for Shape America, the Society of Health and Physical Educators.
One of our recommendations is to engage in activities that raise students heart rates to moderate and vigorous levels at least 50 percent of the time.
Thats where the monitors come in.
When a Parker Middle School students heart rate reaches 60 percent of his or her maximum rate, the monitor turns yellow. Once it reaches 80 percent, it turns red.
The goal is to get every students heart rate in the red zone for at least 20 minutes of every gym class, said Bob Santos, a Parker Middle School physical education teacher.
For middle school students, gym class begins by grabbing a monitor, sliding it over a laptop scanner and logging in to the program that records their personal data.
The monitors offer students and faculty more than a range of colors. Each student has a personalized account with her maximum heart rate and other vital information. Emails detailing the students activity can be sent to their families.
We can tweak each students profile, Santos said. We found that some of our really fit students had trouble getting their heart rates up because they were in great shape. So we lowered the rates for their moderate zones.
The General McLane School District paid about $18,000 for the Interactive Health Technologies program. The Erie School District is also using technology in its gym classes, thanks to a $1.2 million federal grant for physical activity and nutrition.
The grant allowed the Erie district to install the Welnet software system at each of its 18 schools. Students in grades four through 12 have their fitness testing tracked, with report cards sent to their families.
Every gym has heart-rate monitors, sticks with electrodes that students can hold to deter-mine their heart rate, said Pam Wiley, the Erie districts health and physical education facilitator. We also have monitors that project on the wall and show each student their heart rate and the phys-ed teacher can determine if each one is working hard enough.
Since the grant was awarded three years ago, Wiley and Michelle Bennett, a physical education teacher at Central Career & Technical School, have seen students improve their fitness levels.
Were seeing improvement in cardiovascular and respiratory endurance, in muscular strength, Wiley said.
Its allowing the students to be their own personal trainers, Bennett said.
Parker Middle School students admitted that having the wrist monitors has spurred them to work harder.
It pushes us, its like a challenge, said Ellen Cunningham, a 13-year-old seventh-grader. Ive gotten to the red zone, which is 180 (beats per minute). My maximum heart rate is 207.
Information from the monitors might soon be used in other classes, Karns said.
David Bruce is on Twitter @ETNbruce.
Read More..Largo police investigate several car burglaries at LA Fitness – WFLA
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WFLA | Largo police investigate several car burglaries at LA Fitness WFLA LARGO, Fla. (WFLA)-Police are investigating several smash and grabs at am LA Fitness in Largo. Three break-ins happened last week in the parking lot, located on Missouri Avenue N. Detectives said a thief smashed out the windows and stole purses and ... |
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Largo police investigate several car burglaries at LA Fitness - WFLA
Williams faces Doncaster Day fitness test – Racing.com
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Craig Williams has a fitness test on Friday, to determine if he can ride on Doncaster Day (Image: Racing Photos)
Craig Williams could very well be back in action for day one of The Championships after all, with confusion reigning over the availability of Melbourne's leading metro hoop following his fall on Saturday.
A seven-day break was flagged for the five-time Melbourne premiership winner, which it later emerged was a "mandatory" break for Williams - which most believed would have ruled him out for Doncaster Mile Day at Randwick on Saturday, when he was set to partner Tosen Stardom in the $3million feature.
As it stands, Williams has two rides in place, both aboard Australian Bloodstock horses - Tosen Stardom in the Doncaster, and Big Duke in the Group 2 Chairman's Handicap.
Victorian Jockeys' Association chief executive Matt Hyland explained the situation ahead for Williams, who suffered a mild concussion in a past-the-post fall after the Mornington Cup on Saturday.
"Craig applied to do a cogstate test on Friday, and will also receive a medical report from a neurosurgeon. Once he's cleared of that, he'll be good to go Saturday," Hyland told RSN 927's Racing Pulse.
"I guess it comes down to interpretation of that policy.
"The original policy in place with RV was there was a five-day stand-down for concussion, but that period was extended to a seven-day stand-down on the advice of RV's chief medical adviser Dr Gary Zimmerman.
"Gary's interpretation of that policy is from the day of the injury; seven days from the day of the injury would take Craig up to Friday, and allow him to ride Saturday."
Williams' agent Mark Guest said other rides where the hoop was in the mix for - including Tivaci [Damien Oliver], Manaya and Property - have since had others booked, while Mr Sneaky remains a possible mount for Williams in the Group 3 Carbine Club Stakes.
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Williams faces Doncaster Day fitness test - Racing.com
Best way to slow aging? Exercise. But not just any kind. | Life … – Quad-Cities Online
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Lace up those sneakers. Exercise specifically high-intensity interval training slows down the aging process.
A new study published in the journal Cell Metabolism noted that any kind of exercise is better than none, but its the high-intensity interval training that does best in reversing age-related changes at the cellular level. Though this works for people of all ages, it seems to offer more benefits to older people.
HIIT, as it is commonly known, requires short bursts of intense aerobic activity, intermixed with longer stretches of moderate exercise. Participating in this kind of training encourages cells to make more proteins to fuel the energy producing cellular mechanism. This, in turn, arrests the aging process.
The study found that younger people participating in HIIT showed a 49 percent increase in mitochondrial capacity and the older group saw a 69 percent increase. (Mitochondria are the cells powerhouses, responsible for producing the molecule that transports chemical energy within cells.)
Based on everything we know, theres no substitute for these exercise programs when it comes to delaying the aging process, Dr. Sreekumaran Nair, senior author of the study and a diabetes researcher at the Mayo Clinic in Rochester, Minn., told Medical News. These things we are seeing cannot be done by any medicine.
The study, funded by the National Institutes of Health, used two sets of volunteers: the younger set ranged in age from 18 to 30 and the older ranged in age between 65 and 80. Those studied were then divided into three different supervised exercise training programs that lasted three months. The mixed-age HIIT group did three days a week of cycling, with high-intensity bouts alternating with low-intensity pedaling, and two days a week of moderately difficult treadmill walking.
A strength training group did weights for lower and upper body muscles two days each week, while a third group cycled and lifted weight five days a week, but always less strenuously than the two other groups.
Not surprisingly, the researchers found that strength training was most effective for building muscle mass and for improving strength important because both qualities decline with age but the group that participated in HIIT earned the best results at the cellular level. HIIT seemed to reverse the age-related decline in both mitochondrial function and muscle-building proteins.
So how should you plan for your exercise week? If people have to pick one exercise, Nair said, I would recommend high-intensity interval training, but I think it would be more beneficial if they could do 3 to 4 days of interval training and then a couple of days of strength training.
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Best way to slow aging? Exercise. But not just any kind. | Life ... - Quad-Cities Online
ST Medical Monday: It’s All About Health, Exercise, and Fitness at the Tandy Family YMCA – Public Radio Tulsa
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On this edition of ST Medical Monday, we learn about the newly renovated Tandy Family YMCA (at 5005 S. Darlington Avenue). This impressive new facility, per the YMCA of Greater Tulsa website, "is a YMCA for the next generation. More than 110,000 square feet dedicated to the pursuit of healthy living and community-building [comprise] this state-of-the-art facility...[which was] built on the grounds of the 50-year-old Thornton Family YMCA, one of the anchors of midtown Tulsa. In collaboration with the OU Physicians Center for Exercise and Sports Medicine, and with OU Physical Therapy, the Tandy Family YMCA features Studio A -- The Mind and Body Yoga Studio; a brand-new Play & Learn, with separate areas for infants and older children; the Healthy Table, a hands-on nutrition-education kitchen for classes and demonstrations with five cooking stations; the Y Family Room, for our members' families of all ages; new Classrooms D (for programs like Iron Girls) and E (for Dance and Enhance Fitness classes); and an enormous Strength and Conditioning area, with brand-new equipment and more than 4,000 square feet of space." Our guests on the show today elaborate on all of the above; we are joined by Susan Plank, the CEO of the YMCA of Greater Tulsa, and Dr. Monty Cavanagh, the Director of the Center for Exercise and Sports Medicine at OU Physicians-Tulsa, which is now based at the Tandy Family YMCA.
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ST Medical Monday: It's All About Health, Exercise, and Fitness at the Tandy Family YMCA - Public Radio Tulsa
Does Contrave actually help you lose weight? – WSAW
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Controlling cravings and suppressing hunger have been big challenges for people trying to lose weight. A prescription weight loss pill called Contrave claims it can help with both of those things.
But the experts at Consumer Reports warn that weight loss medication can come with some major health risks.
Contrave, which has been featured in commercials on TV, is the combination of two older drugs: the antidepressant bupropion and the addiction-treatment drug naltrexone.
Its ads state the drug works on the brain to reduce hunger and control cravings. The FDA approved Contrave is for obese people or people who are overweight with a body mass index of 27 or higher.
It's also approved for those who suffer from serious conditions such as heart disease, high blood pressure, high cholesterol or type 2 diabetes.
The commercial cites studies in which patients who took Contrave along with diet and exercise lost approximately two to four times more weight than those who did diet and exercise alone.
However, a Consumer Reports analysis of the three clinical trials used to gain FDA approval of the drug showed that while the drug works, the amount of additional weight loss was small and could pose serious health risks.
"Contrave can cause anxiety, insomnia and headaches. But also serious health problems such as liver damage, seizures, increased blood pressure and possible heart risks," said Ginger Skinner, with Consumer Reports.
Consumer Reports found that people who took Contrave up to 56 weeks lost only five to nine pounds more on average than those who took a placebo. Consumer Reports health experts said it's best to lose weight the safer, proven way, by eating less and exercising.
If you've been unable to lose weight on your own, ask your doctor about intensive behavioral programs that have at least 12 sessions a year and multiple strategies to help you eat better and exercise more.
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Does Contrave actually help you lose weight? - WSAW
How 6 Women Used Cheat Meals To Help Them Lose Weight – Women’s Health
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Women's Health | How 6 Women Used Cheat Meals To Help Them Lose Weight Women's Health Since vowing to never eat a burrito (or any carb ever) again ends in diet frustration and bingeing, taking a planned break from clean eating can help you lose weight without hating life. Whether you call it a cheat meal, day off, or just "cheeseburger ... |
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How 6 Women Used Cheat Meals To Help Them Lose Weight - Women's Health
Will Intermittent Fasting Help Me Lose Weight? | POPSUGAR Fitness – POPSUGAR
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POPSUGAR | Will Intermittent Fasting Help Me Lose Weight? | POPSUGAR Fitness POPSUGAR After six months of CrossFit, five days a week, my transformation wasn't as dramatic or amazing as I had hoped. I didn't get insanely ripped as planned |
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Will Intermittent Fasting Help Me Lose Weight? | POPSUGAR Fitness - POPSUGAR