Combating Germs at the Gym

The gym, it’s filled with health nuts and professionals, but the gym may be one of the unhealthiest places you visit. Gyms are filled with germs and bacteria due to the large number of people using, and sweating on, the same equipment and surfaces throughout the day.

 Bacteria’s such as Norovirus, which causes stomach pain, vomiting, and diarrhea, can survive for as long as a month on the surface of exercise machines. And don’t think the locker rooms are much better; the fungi responsible for foot infections multiply at a blinding pace in the showers.

The good news is you don’t have to avoid gyms all together, with a little knowledge you can combat germs at even the gym.

Free Weights, Weight Machines, Exercise Balls

Tons of people use the weights and exercise balls at the gym. Many gyms fail to keep these items sanitary, so it’s important that you wipe equipment with disinfectant before and after you use it. It’s also not a bad idea to carry antibacterial gel and rub it on your hands before and after your workout.

Exercise Mats

Much like weights and exercise balls, many people use the exercise mats provided at the gym. While doing your yoga it’s easy to forget that you could be laying in a bath of germs and bacteria. You’re best to bring your own mat and don't share it. After each use, clean the mat with a bleach-based wipe or disinfectant spray and let it air-dry.

Cardio Machines

While cardio machines are one of the more well-kept and cleaned machines at the gym, you should still take caution when using them. Wipe down machines and seats thoroughly with disinfectant before and after you use them.

The Locker Room

Locker rooms are hot, humid, and crowded, so it should come as no surprise that they are breeding grounds for germs. Always wear flip-flops in the locker room and shower, bacteria starts at ground level; avoid sitting on the benches as well. If you must sit, bring a disinfectant wipe to wipe down your bench area beforehand.

The Truth About Smoothies

Smoothies have often been advertised as a healthy quick fix in the morning, or a healthy alternative to soft drinks. The truth is however that these fruity drinks can be just as unhealthy as eating 6 slices of bread or even a candy bar. Some of the most popular commercially-made smoothies, even the seemingly healthy ones, are sugar packed with the upwards of 600 calories or more.

This should come as no surprise with some of the most popular “healthy” smoothies being made by companies such as Pepsi and Coke. Many big name soda companies have been buying fruit smoothie companies and marketing their products as healthier alternatives to keep up with the increasing campaign for healthy eating.

A healthy smoothie is one that provides a nutritious mix of fiber, protein, vitamins, minerals, and antioxidants. This means that mixing up your own smoothies is your best bet as far as health goes. Below is a banana berry smoothie that is not only nutritious, but also delicious. Keep in mind that while fruit is a healthy food source, nothing is healthy if not consumed in moderation.

Banana Berry Smoothie

This tasty, refreshing breakfast drink has enough protein and fiber to keep you feeling full until lunch.

Ingredients:

1/3 cup raspberries

1/3 cup blueberries

1//3 cup blackberries

½ ripe banana

1 5.3 oz. container fat-free Greek yogurt

1 cup ice

Preparation:

In a blender, combine raspberries, blueberries, blackberries, banana, Greek yogurt and ice. Blend until smooth and frothy Pour into glass and enjoy.

 

The Importance of Stretching

Stretching is one of the single most important things to remember when working out. Anytime you are physically active you should incorporate a warm up stretch and cool down stretch into your plans. It is important that all of our muscles are stretched on a daily basis to keep them healthy.

Just like the other tissues in our body, our muscles need to be well circulated and healthy. Most of us spend hours a day in the same posture making our muscles short and tight. This creates everything from adhesions and connective tissue that is not needed, decreased circulation, decreased flexibility, increased risk of tendonitis, and increased aches and pain.

Muscles that are most affected by lack of stretching:

• Lower back
• Upper back
• Neck
• Forearm

• Hip and pelvis

When stretching it important to remember that each stretch should be held for 20-30 seconds and repeated at least 3 times, this ensures the full stretch of each muscle. Stretching takes very little time out of our days, and is a simple way to maintain good health for our bodies.

Reason why we should stretch each day:

• Reduce muscle tension
• Increase circulation of blood
• Increase energy levels
• Reduce muscle tension
• Decrease the risk of injury

Protecting Yourself from the Flu

The winter months are fast approaching and that means one thing, flu season. Every year doctors and public health officials urge people to receive their yearly flu vaccine to prevent against the sometimes deadly illness, but are those vaccines really as important as doctors make them out to be? Doctors and public health officials say yes.

Many people forget that the flu can be extremely dangerous, so it’s important to protect yourself before you become infected. It is recommend that everyone 6 months of age and older get vaccinated to protect against the flu. Flu shots can be attained at your family doctor, and are also available at many local drug stores.

If you think you may have the flu, stay home for at least 24 hours after your fever is gone without the aid of a fever-reducing medicine. This will prevent the spreading of the disease. If you are caring for someone who may be infected with the flu, talk to your doctor about preventive antiviral medications and prevention tips.

Everyday steps you can take to prevent the flu:
 

• Wash your hands often with soap and water or an alcohol-based hand rub

• Avoid touching your eyes, nose, or mouth. Germs spread this way

• Try to avoid close contact with sick people

• Get plenty of sleep and exercise
• Manage your stress
• Drink plenty of fluids, and eat healthy food

• Cover your nose and mouth with a tissue when you cough or sneeze

One Workout Only 25 Minutes

Photo credit: www.beachbody.com

 

A few weeks ago I wrote about a workout program called Insanity, this week I want to talk about another program that I recently finished. Unlike Insanity, this program takes just 25 minutes a day and is ideal for those with a busy schedule. The program appropriately named Focus T-25 is a cardio based workout that takes just 25 minutes a day to complete, but is said to produce the same results as a 60 minute workout.

While the program says it takes just 25 minutes a day to complete, each workout actually takes about 30 minutes because there is a stretch after each workout. Also important to note, is that on Friday you will need about an hour to finish the workout because the schedule features a double workout on Fridays. You however can simply move one of the Friday workouts to Saturday and eliminate the rest day depending on your personal schedule.

The whole program takes about 10 weeks to complete and is based on a 6 day a week workout schedule. The programs itself is built around focus interval training, and works each one of your muscles one at a time. From glutes to shoulders, abs to quads, biceps to obliques every muscle in your body will get a full workout by the end of each 25 minutes.

I highly suggest this program to anyone with a full schedule who still wants to keep up on their fitness, the results are awesome and let’s be honest we all have 25 minutes a day that we can spare. For more information and pricing options check out the official website of Focus T-25 here.

 

Is Vegetarian Really Better?

It seems today that everyone wants to be healthier, fad diets and weightless pills are just about everywhere and it seems like everyone is looking for a quick fix. One of the most popular options for those looking to better their diet is to go vegetarian, but is this meatless way of life really better for you? The answer in the long run is yes.

According to an article on huffingtonpost.com, “Countless studies have shown that a well-planned, nutritious, plant-based diet is associated with a lower risk of obesity, heart disease, diabetes and stroke, as well as with longer life expectancy.” These benefits are making the vegan and vegetarian diet more appealing than ever before.

 These benefits can be most observed in the heart. As an article on nydailynews.com explains “Meat and cheese are high in saturated fat, and eliminating that is a good thing for your heart." They further explain that “Saturated fat elevates blood levels of LDL cholesterol, so-called "bad" cholesterol that contributes to the hardening and narrowing of the arteries, putting you at higher risk for heart attack and stroke.” The vegetarian diet is a great option for those looking to lower the amount of saturated fat in their diets and improve heart health.

Dieters beware though often many people do don’t know how to properly make the transition to the vegetarian lifestyle and in fact end of negatively affecting their health. As nutritionist Lisa Young states in a New York Daily News article, "I've seen people gain weight on a vegetarian diet because all they eat is bread, rice and pasta. They don't incorporate nuts, beans and tofu. They just replace the meat with bread, bread, bread, and that's not good." Understanding how to properly plan a vegetarian diet is crucial to its success and health benefits.

 

Vegetarian May Not Be Right for Everyone

As with any diet it is important to consult your doctor before making the switch to the vegetarian way of life, and discuss whether or not the diet will be right for you. One New York Times article found that the vegetarian diet may not be a proper diet for nursing mothers, “The breast milk of vegetarian and vegan mothers is dramatically lower in a critical brain fat, DHA, than the milk of an omnivorous mother and contains less usable vitamin B6.” Vegetarian mothers were also found to have a significantly lower amount of carnitine in their milk, which is a vital amino acid that plays an important part in infant development.

 

References:

http://www.huffingtonpost.com/kristin-kirkpatrick-ms-rd-ld/vegetarian-diet-mistakes_b_3226388.html

http://www.nydailynews.com/life-style/health/vegetarian-diet-better-article-1.1253309

http://www.nytimes.com/roomfordebate/2012/04/17/is-veganism-good-for-everyone/a-choice-with-definite-risks

 

How Much Water Do We Really Need?

by LeeBrimelow/via Flickr

Water, it’s all around us and is even inside of us. The human body is predominantly made up of water, so it’s no secret that our bodies need water to thrive and function at their full capacity. Sadly though, many of us are not taking in as much water as we should be during the day. While many of us have heard the 8 glasses a day lecture as kids, how much water do our bodies actually need?

The Hydration Equation

The basic equation for determining just how much water your body actually needs is by dividing your body weight in half. So, if you weigh 140 pounds, you would need 70 ounces of water per day to keep your body fully hydrated. Keep in mind though that this equation is for your basic hydration needs, this number increases depending on your activity levels. So athletes beware, you need to be drinking far more than half your weight.

Why Hydration is Important

Simply put water is important because our bodies depend on water for survival. Every cell, tissue and organ in our body needs water to function. Water is also essential to good health, weight management, and even the quality of our skin.

Signs of Dehydration

Dehydration is a serious matter so it’s important to recognize the common symptoms of dehydration. You should always seek medical attention immediately if you think you may be dehydrated.

Symptoms include:

•Little or no urine, or urine that is darker than usual

•Dry mouth

•Sleepiness or fatigue

•Extreme thirst

•Headache

•Confusion

•Feeling dizzy or lightheaded

•No tears when crying