Calf Stretch. Stand facing a wall and place your hands flat against the wall at shoulder level. Place your right foot in front of the wall and move your left foot back so your left heel is 8 to 15 inches behind the right. While keeping your back flat and your left leg straight, bend your right knee and gently lean toward the wall while pushing your left heel into the floor until you feel a stretch in the left calf. Now switch sides.
Hip Flexor Stretch. Get into a kneeling position with your left knee and shin flat on the floor and your right leg bent at a 90-degree angle with your right foot flat on the floor. Squeeze the muscles on the left side of your butt and shift your upper body forward until you feel a slight stretch in the left front hip. Next, raise your left arm straight up in the air, and then lean to the right until you feel a further stretch in the left side of your front hip. Switch sides.
SmartToes Toe Stretchers and Straightener unique design are beneficial to stretching your hamstrings, as well as hammer toe. SmartToes also provide hammer toe treatment, bunion treatment and overall relief for stressed out feet.
SnartToes are now available at Duane Reade.
Friday, September 30, 2011
Tuesday, September 27, 2011
Probiotics
Probiotics are live microbial organisms that help maintain a healthy balance of microorganisms, including beneficial bacteria, in the intestinal tract. A healthy human digestive system contains around 400 types of beneficial bacteria that keep the growth of harmful bacteria in check, and keep the digestive system running properly. A recent study revealed that probiotics could do more than just help your digestive system, it could also help prevent colds.
Researchers analyzed 10 studies that gave probiotics, a placebo or no treatment for more than a week to a combined total of 3,451 study participants whose ages ranged from infancy to adulthood (40s). They found that taking probiotics could help reduce the number of upper respiratory tract infections by 12 percent.
Probiotics come in many forms, including powders, tablets, capsules, and foods such as yogurts and dairy drinks. Other sources include miso, fortified soy and juice drinks, fermented milk, fermented vegetables, like sauerkraut or kimchi (check labelling for active cultures), and raw or unpasteurized yogurt. The form you take them in doesn't matter, as long as it contains enough live organisms to begin growing in your intestines. The effective dose can vary from as little as 50 million to as many as 1 trillion live cells per dose. Yummy! Reliable products should indicate the name of the precise probiotic organisms they contain, as well as how many organisms a single dose provides.
A study published in 2010 suggests that probiotics may also decrease the risk of common childhood problems such as ear infections, strep throat, and colds. There’s also evidence that probiotics assist in maintaining a strong immune system.
FitFlax with flax seed, chia seeds and lignans is also a great immune booster, and a great addition, along with berries, to yogurt. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax. Use coupon code MB10 for 10% off!
Researchers analyzed 10 studies that gave probiotics, a placebo or no treatment for more than a week to a combined total of 3,451 study participants whose ages ranged from infancy to adulthood (40s). They found that taking probiotics could help reduce the number of upper respiratory tract infections by 12 percent.
Probiotics come in many forms, including powders, tablets, capsules, and foods such as yogurts and dairy drinks. Other sources include miso, fortified soy and juice drinks, fermented milk, fermented vegetables, like sauerkraut or kimchi (check labelling for active cultures), and raw or unpasteurized yogurt. The form you take them in doesn't matter, as long as it contains enough live organisms to begin growing in your intestines. The effective dose can vary from as little as 50 million to as many as 1 trillion live cells per dose. Yummy! Reliable products should indicate the name of the precise probiotic organisms they contain, as well as how many organisms a single dose provides.
A study published in 2010 suggests that probiotics may also decrease the risk of common childhood problems such as ear infections, strep throat, and colds. There’s also evidence that probiotics assist in maintaining a strong immune system.
FitFlax with flax seed, chia seeds and lignans is also a great immune booster, and a great addition, along with berries, to yogurt. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax. Use coupon code MB10 for 10% off!
Friday, September 23, 2011
Two Great Stretches
Here are two great stretches to maintain flexibility. Perform each stretch slowly and gently for about 45 seconds.
Hamstring Stretch. Lie on your back with both legs straight and flat on the floor. Squeeze the muscles in your right thigh, this will allow the muscles in the back of the right leg to relax, then lift your right leg straight up in the air until you feel slight discomfort in the back of your leg. Next, bring your right leg slightly up toward your belly. Point your toes toward the ceiling to increase the stretch to your lateral hamstrings; flex your foot to stretch your calf muscle. Now, switch sides.
Chest Stretch. Face the walls in the corner of a room, and place your right foot a few inches away from the wall and your left foot a few inches behind your right heel. Bend both elbows 90 degrees, and then place your palms and forearms against each adjacent wall, so your upper arms are parallel to the floor. While pulling your stomach in and keeping your shoulders relaxed and your chin tucked toward your neck, lean forward slightly until you feel mild tension in your chest.
SmartToes Toe Stretchers and Straightener unique design are beneficial to stretching your hamstrings, as well as hammer toe. SmartToes also provide hammer toe treatment, bunion treatment and overall relief for stressed out feet.
SnartToes are now available at Duane Reade.
Hamstring Stretch. Lie on your back with both legs straight and flat on the floor. Squeeze the muscles in your right thigh, this will allow the muscles in the back of the right leg to relax, then lift your right leg straight up in the air until you feel slight discomfort in the back of your leg. Next, bring your right leg slightly up toward your belly. Point your toes toward the ceiling to increase the stretch to your lateral hamstrings; flex your foot to stretch your calf muscle. Now, switch sides.
Chest Stretch. Face the walls in the corner of a room, and place your right foot a few inches away from the wall and your left foot a few inches behind your right heel. Bend both elbows 90 degrees, and then place your palms and forearms against each adjacent wall, so your upper arms are parallel to the floor. While pulling your stomach in and keeping your shoulders relaxed and your chin tucked toward your neck, lean forward slightly until you feel mild tension in your chest.
SmartToes Toe Stretchers and Straightener unique design are beneficial to stretching your hamstrings, as well as hammer toe. SmartToes also provide hammer toe treatment, bunion treatment and overall relief for stressed out feet.
SnartToes are now available at Duane Reade.
Wednesday, September 21, 2011
SmartThingz: Butter My Veggies
SmartThingz: Butter My Veggies: A study published in the International Journal of Environmental Research and Public Health found that eating fruits and vegetables didn’t lo...
Butter My Veggies
A study published in the International Journal of Environmental Research and Public Health found that eating fruits and vegetables didn’t lower the risk of coronary heart disease unless they were consumed with high-fat dairy products.
Many of the vitamins and micronutrients in food are fat-soluble, which means they cannot be absorbed without the presence of adequate fat. This means that if you eat fruits or vegetables without fat, you’ll absorb only a fraction of the nutrients you would absorb if you ate them with fat.
Consuming adequate amounts of fat with fruits and veggies is especially true in the case of children. Vitamins and micronutrients are crucial for proper physical and mental development.
Another study compared two salads, with and without avocado. The first salad included romaine lettuce, baby spinach, shredded carrots and a no-fat dressing, resulting in a fat content of about 2%. After avocado was added, the fat content jumped to 42%. When the salad was eaten with the avocado, the test subjects absorbed seven times the lutein and nearly 18 times the beta carotene. Lutein is a carotenoid found in many green vegetables and is linked with improved eye and heart health.
FitFlax with flax seed, chia seeds and lignans are also great sources for omega 3's, and a great addition to any salad. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
Many of the vitamins and micronutrients in food are fat-soluble, which means they cannot be absorbed without the presence of adequate fat. This means that if you eat fruits or vegetables without fat, you’ll absorb only a fraction of the nutrients you would absorb if you ate them with fat.
Consuming adequate amounts of fat with fruits and veggies is especially true in the case of children. Vitamins and micronutrients are crucial for proper physical and mental development.
Another study compared two salads, with and without avocado. The first salad included romaine lettuce, baby spinach, shredded carrots and a no-fat dressing, resulting in a fat content of about 2%. After avocado was added, the fat content jumped to 42%. When the salad was eaten with the avocado, the test subjects absorbed seven times the lutein and nearly 18 times the beta carotene. Lutein is a carotenoid found in many green vegetables and is linked with improved eye and heart health.
FitFlax with flax seed, chia seeds and lignans are also great sources for omega 3's, and a great addition to any salad. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
Friday, September 16, 2011
Get Resistance
A new study revealed that resistance training improves endurance in running and cycling. The effect occurred both in experienced athletes and in novices.
One group did half squats with heavy weights three times a week while continuing a running program. The other group just ran. Those who did the squats improved their running efficiency and improved the length of time they could run before exhaustion set in.
Similar studies also have found the effect in cyclists, but not in swimmers. Swimmers get faster when they try a very specific type of resistance training, done while in the water, that concentrates on the movements they use in their strokes. The mastery of the highly technical swimming stroke is the most important factor in performance and endurance. Upper-body strength plays at best a minor role.
It is not known why weight lifting would improve performance, but researchers speculate that it may train supporting muscle fibers in the legs, allowing runners or cyclists to use them to augment muscles that get tired.
Try SmartSole Exercise Insole to help you burn more calories with every step and turn your everyday footwear into toning shoes. And SmartToes Toe Stretchers and Straightener with it's unique design that's beneficial to stretching your hamstrings, as well as, hammer toe and provides hammer toe treatment, and bunion treatment.
SmartSole and SmartToes are now available at Duane Reade.
One group did half squats with heavy weights three times a week while continuing a running program. The other group just ran. Those who did the squats improved their running efficiency and improved the length of time they could run before exhaustion set in.
Similar studies also have found the effect in cyclists, but not in swimmers. Swimmers get faster when they try a very specific type of resistance training, done while in the water, that concentrates on the movements they use in their strokes. The mastery of the highly technical swimming stroke is the most important factor in performance and endurance. Upper-body strength plays at best a minor role.
It is not known why weight lifting would improve performance, but researchers speculate that it may train supporting muscle fibers in the legs, allowing runners or cyclists to use them to augment muscles that get tired.
Try SmartSole Exercise Insole to help you burn more calories with every step and turn your everyday footwear into toning shoes. And SmartToes Toe Stretchers and Straightener with it's unique design that's beneficial to stretching your hamstrings, as well as, hammer toe and provides hammer toe treatment, and bunion treatment.
SmartSole and SmartToes are now available at Duane Reade.
Sunday, September 11, 2011
The Core
Most people think of the core as a nice six-pack, or toned abs, but the
The abs have very limited and specific action, and what is referred to as the core actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of the torso. When these muscles contract, they stabilize the spine, pelvis and shoulder and create a solid base of support.
The difference between core and abdominal training is that you’re not just targeting the front side of the body but the back and glutes as well. A movement that works your core is going to work more than one muscle group, and you’re going to see results a lot faster.
The core muscles also make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back. Core conditioning exercise programs need to target all these muscle groups to be effective.
SmartToes Toe Stretchers and Straightener unique design are beneficial to stretching your hamstrings, as well as, hammer toe and provide hammer toe treatment, and bunion treatment. Try SmartSole Exercise Insole to help you burn more calories with every step and turn your everyday footwear into toning shoes.
SmartSole and SmartToes are now available at Duane Reade.
The abs have very limited and specific action, and what is referred to as the core actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of the torso. When these muscles contract, they stabilize the spine, pelvis and shoulder and create a solid base of support.
The difference between core and abdominal training is that you’re not just targeting the front side of the body but the back and glutes as well. A movement that works your core is going to work more than one muscle group, and you’re going to see results a lot faster.
The core muscles also make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back. Core conditioning exercise programs need to target all these muscle groups to be effective.
SmartToes Toe Stretchers and Straightener unique design are beneficial to stretching your hamstrings, as well as, hammer toe and provide hammer toe treatment, and bunion treatment. Try SmartSole Exercise Insole to help you burn more calories with every step and turn your everyday footwear into toning shoes.
SmartSole and SmartToes are now available at Duane Reade.
Saturday, September 10, 2011
Just So You Know: Statin Drugs Edition
Statin drugs are used to lower cholesterol levels by inhibiting the enzyme reductase, which plays a central role in the production of cholesterol in the liver. Increased cholesterol levels have been associated with cardiovascular diseases. A new study published in The European Heart Journal reports that statin drugs have proven effective for the prevention of heart attack, coronary heart disease, and may also reduce the risk for infectious disease.
A clinical trial of atorvastatin (brand name Lipitor) for prevention of heart problems in people with high blood pressure resulted in a 35 percent reduction in relative risk of nonfatal heart attack and fatal coronary heart disease. To the surprise of the researchers, the drug appea
FitFlax with flax seed, chia seeds and lignans is a great source for omega 3's, and also helps reduce cholesterol. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
A clinical trial of atorvastatin (brand name Lipitor) for prevention of heart problems in people with high blood pressure resulted in a 35 percent reduction in relative risk of nonfatal heart attack and fatal coronary heart disease. To the surprise of the researchers, the drug appea
FitFlax with flax seed, chia seeds and lignans is a great source for omega 3's, and also helps reduce cholesterol. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
Tuesday, September 6, 2011
Toss This In Your Salad
Why not add some variety to your salad greens?
Purslane contains up to 400 milligrams of omega-3 fatty acids per serving. It's also a great source of vitamins A and C, and it contains up to 15 times more of the cancer-fighting antioxidant melatonin than many other fruits and vegetables. It's lemony, succulent and crisp. Maximize freshness by storing purslane with stems in cold water in the refrigerator.
Dandelion Greens help with digestion and also acts as a mild laxative to relieve bloating and constipation. One cup provides more than 100 percent of your daily dose of vitamin A, crucial for keeping your eyesight strong, and 103 milligrams of calcium. Look for dandelions with smaller, slightly curled leaves because they’re less bitter.
Mizuna is high in immune-boosting vitamin C, folate and iron. It also contains powerful antioxidants linked to decreased cancer risk. One of the mildest mustard greens, mizuna is often found in mesclun mixes. Cultivated in Japan, mizuna brings an exotic, slightly spicy flavor to your salad.
Mâche. A one-cup serving of mâche delivers 80 percent of your daily requirement of folate, which helps keep your heart healthy, and two grams of fiber, four milligrams of iron, needed for forming red blood cells, and more than 250 milligrams of heart-healthy omega-3 fatty acids. Mâche has a mild, nutty flavor
Watercress contains high doses of vitamins A, C and K, compounds that boost your body’s natural detoxifying abilities, and may also lower breast cancer risk and strengthen your bones. One cup of Watercress has four milligrams of calcium.
FitFlax with flax seed, chia seeds and lignans are also great sources for omega 3's, and a great addition to any salad. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
Purslane contains up to 400 milligrams of omega-3 fatty acids per serving. It's also a great source of vitamins A and C, and it contains up to 15 times more of the cancer-fighting antioxidant melatonin than many other fruits and vegetables. It's lemony, succulent and crisp. Maximize freshness by storing purslane with stems in cold water in the refrigerator.
Dandelion Greens help with digestion and also acts as a mild laxative to relieve bloating and constipation. One cup provides more than 100 percent of your daily dose of vitamin A, crucial for keeping your eyesight strong, and 103 milligrams of calcium. Look for dandelions with smaller, slightly curled leaves because they’re less bitter.
Mizuna is high in immune-boosting vitamin C, folate and iron. It also contains powerful antioxidants linked to decreased cancer risk. One of the mildest mustard greens, mizuna is often found in mesclun mixes. Cultivated in Japan, mizuna brings an exotic, slightly spicy flavor to your salad.
Mâche. A one-cup serving of mâche delivers 80 percent of your daily requirement of folate, which helps keep your heart healthy, and two grams of fiber, four milligrams of iron, needed for forming red blood cells, and more than 250 milligrams of heart-healthy omega-3 fatty acids. Mâche has a mild, nutty flavor
Watercress contains high doses of vitamins A, C and K, compounds that boost your body’s natural detoxifying abilities, and may also lower breast cancer risk and strengthen your bones. One cup of Watercress has four milligrams of calcium.
FitFlax with flax seed, chia seeds and lignans are also great sources for omega 3's, and a great addition to any salad. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
Thursday, September 1, 2011
Just So You Know: Butter vs. Margarine Edition
Regular butter is made with one ingredient: cow's milk or cream, churned or shaken until it reaches a semisolid state. It contains at least 80% milk fat by weight, and it takes about 11 quarts of milk to make 1 pound of butter. Most butter sticks contain 100 calories per tablespoon, a typical serving size. One serving has 11 grams of fat, and 7 grams of saturated fat. It also contains 30 milligrams of dietary cholesterol.
Margarine is any vegetable-oil-based, butter-flavored spread that contains 80% oil. Anything with a lower oil and fat content is called a soft margarine spread. It's been called a healthier, plant-based alternative to butter, but it also has it's detracters for being artificial and having trans fats, which help keep oil-based ingredients solid at room temperature.
The American Heart Association suggests buying soft, trans-fat-free spreads instead of regular butter or stick margarine. Choose a blend with the least amount of saturated fat and zero trans fats. Check the ingredients: If it says partially hydrogenated oils, it still has some trans fat, even if the label says trans fat free. When baking, use a hard stick of trans-fat-free margarine in place of butter
Your healthiest option may be to skip both the butter and margarine. Try using monounsaturated fat instead. Olive oil for dipping bread or vegetable oil for cooking. Use avocado and nut butters in place of butter on sandwiches. These are healthier fats and sources of omega 3.
Flax seed, chia seeds and lignans are also great sources for omega 3's. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
Margarine is any vegetable-oil-based, butter-flavored spread that contains 80% oil. Anything with a lower oil and fat content is called a soft margarine spread. It's been called a healthier, plant-based alternative to butter, but it also has it's detracters for being artificial and having trans fats, which help keep oil-based ingredients solid at room temperature.
The American Heart Association suggests buying soft, trans-fat-free spreads instead of regular butter or stick margarine. Choose a blend with the least amount of saturated fat and zero trans fats. Check the ingredients: If it says partially hydrogenated oils, it still has some trans fat, even if the label says trans fat free. When baking, use a hard stick of trans-fat-free margarine in place of butter
Your healthiest option may be to skip both the butter and margarine. Try using monounsaturated fat instead. Olive oil for dipping bread or vegetable oil for cooking. Use avocado and nut butters in place of butter on sandwiches. These are healthier fats and sources of omega 3.
Flax seed, chia seeds and lignans are also great sources for omega 3's. Enjoy the benefit of flax seed and the benefit of chia seeds with FitFlax.
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