Month: July 2019

Fitness Hack: Hydrate, Hydrate, Hydrate

by

Don’t forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration. To stay well-hydrated for exercise, the American College of Sports Medicine recommends that you:

  • Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the two to three hours before your workout.
  • Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.
  • Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.

Water is generally the best way to replace lost fluids. But if you’re exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body’s electrolyte balance and give you a bit more energy because they contain carbohydrates. The duration and intensity of your activity will dictate how often and what you should eat and drink. For example, you’ll need more energy from food to run a marathon than to walk a few miles. And try not to incorporate any new products before a long-duration sports event. It’s best to have previous experience to see how your system handles the food.

SOURCE

Stress Hack: Write it Down

by

One way to handle stress is to write things down. While recording what you’re stressed about is one approach, another is jotting down what you’re grateful for. Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.

SOURCE

Longevity Tip: Attitude Toward Aging Is A Big Deal

by

A research team at Yale University and the National Institute on Aging looked at surveys taken by 386 men and women under age 50, and then studied their health records four decades later. Those with the worst outlook on aging, who described older people as “feeble, helpless, and absent-minded,” were significantly more likely to have had a heart attack or stroke than those with more positive views on growing old. Likewise, research suggests that people who perceive themselves as being in poor health—even if they aren’t—may die sooner than those who consider themselves healthy. Perhaps it’s a self-fulfilling prophecy. If you view older people as active, healthy members of society, there’s a good chance you’ll take care of yourself as you age, continuing to eat well and exercise. But if you feel doomed to an enfeebled existence, you might be more inclined to let yourself go.

Source

Health Hack: Fruits & Veggies Your Go To Choice

by
Did You Know Fruits & Veggies May Help Fight Cancer and Heart Disease?

Skimping on fruit and vegetables is becoming a worldwide issue, according to preliminary findings of a Tufts University study. . . . The study found that insufficient fruit and veggie consumption may be linked to millions of deaths from heart disease and strokes each year. Fruits contain fiber and a variety of vitamins and minerals, and they get their sweetness from natural sugar. Fruit can help lower blood pressure, reduce the risk of heart disease and prevent certain types of cancer, among other benefits . . . Vegetables are low in calories and fat, high in fiber and cholesterol-free. They provide a variety of essential nutrients, including vitamins A and C, potassium, fiber and folate. In addition to their nutritional value, non-starchy vegetables like spinach, arugula and other leafy greens promote weight loss,

Source

Writers Wisdom: Using Your Imagination

by

Budding novelists should give their imaginations free rein. “You can always pull back, take a more conservative course. But why not soar for a while just to see what happens? … To me writing fiction is like riding a horse through the gate and into the mountains.”   ~ Delia Owens

Behind the Scenes ~ Rumi

by 
Behind the Scenes
 
 Rumi
 
 Is it your face
 that adorns the garden? 
 Is it your fragrance
 that intoxicates this garden? 
 Is it your spirit
 that has made this brook
 a river of wine? 
 Hundreds have looked for you
 and died searching
 in this garden
 where you hide behind the scenes.
 But this pain is not for those
 who come as lovers.
 You are easy to find here.
 You are in the breeze
 and in this river of wine. 

Today’s Reflection: Now

by

There are only two days in the year that nothing can be done. One is called Yesterday and the other is called Tomorrow. Today is the right day to Love, Believe, Do and mostly Live. ~ Dalai Lama

Fitness Hack: Eating for Recovery Post Workout

by

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Good post-workout food choices include:

  • Yogurt and fruit
  • Peanut butter sandwich
  • Low-fat chocolate milk and pretzels
  • Post-workout recovery smoothie
  • Turkey on whole-grain bread with vegetables

SOURCE

Stress Hack: Light a Candle

by

Burning a scented candle may help reduce your feelings of stress and anxiety. Some scents are especially soothing. Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep. Here are some of the most calming scents:

  • Lavender
  • Rose
  • Vetiver
  • Bergamot
  • Roman chamomile
  • Neroli
  • Frankincense
  • Sandalwood
  • Ylang ylang
  • Orange or orange blossom
  • Geranium

SOURCE

Longevity Tip: Do You Know the Strongest Predictor of a Long Life?

by

Be conscientious. The strongest personality predictor of a long life is conscientiousness—that is, being prudent, persistent, and well organized, according to The Longevity Project, coauthored by Howard Friedman and Leslie Martin. The book describes a study that followed 1,500 children for eight decades, collecting exhaustive details about their personal histories, health, activities, beliefs, attitudes, and families. The children who were prudent and dependable lived the longest, Friedman says, likely because conscientious types are more inclined to follow doctors’ orders, take the right medicines at the right doses, and undergo routine checkups. They’re also likelier to report happier marriages and more satisfying work lives than their less conscientious peers.

Source

Verified by MonsterInsights