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

 

 

Are Your Workouts Insane?

Photo credit beachbody.com

I remember last year laying in bed flipping through channels on TV when I came across an infomercial that completely scared me to death. As I stated in a recent post, I love workout DVD's, however this infomercial was advertising one of the craziest workouts I had ever seen. What was this mother of all workouts? One word Insanity.

Insanity is a hardcore, high intensity workout created to help you lose weight and get ripped. The program is based on max interval training that shoots your heart rate up quickly and then brings it back down with a short rest before the next heart racing interval begins. The program takes about two months to complete and comes with 10 different workouts designed to work your whole body.

I promise you, you will be drenched in sweat at the end of each workout. Each workout takes about an hour to complete, and includes both a warm up and cool down. My first round of insanity was definitely a learning experience. Insanity requires you to learn how to control both your body's movements and energy. Insanity got me into the best shape that I had ever been in, and I highly suggest that everyone check it out. It would be a great workout with the winter months upon us.

Check out the official Insanity web page: http://www.beachbody.com/product/fitness_programs/insanity

Fall Fitness

Happy first day of fall everyone! With the changing weather fall can be both a great and not so great time for your health. With the more mild weather moving in fall is a great time to get outside for a run or walk, while also enjoying the beautiful scenery. On the downside though comes shorter days, calorie packed meals, and some familiar cases of cabin fever.

The good news is you don't have to let your fitness and health go with the changing seasons, with a little planning we can all stay healthy year long.

Plan Ahead

If you know you don't like being out after dark plan your jog for a time right before sunset, and stick to it. A great way to do this is by making it a date with a friend, or taking one of your furry friends along with you. Trust me if your pups anything like mine he wont let you miss a nightly walk or jog. Also keep in mind that as a students almost all campuses have a gym that is free to students, so get your moneys worth and plan a workout after class.

Consider a Workout DVD

I absolutely love workout DVD's some of them are amazing workouts, and the best part is you don't even have to leave home. DVD's are a great alternative if you don't like being out in the colder weather or if your not a fan of the gym. Some of my favorite DVD's come from a company called BEACHBODY, they offer a variety of programs, all of which are effective and easy to stick to. Check them out here.

Fuel Your Body Right

Caramel apples, candy, and loads hearty meals for those chilly nights. While fall may be one of the most delicious times of the year, its also one of the most fattening. Avoid snacking on sweet Halloween treats, and pay attention to portion sizes at dinner time to avoid over eating. Also remember to load up on fruits, vegetables, and water to help keep your body energized longer and fight off sweet cravings.

A Mile a Day Keeps the Doctor Away

Running, it’s one of the most hated activities in all of exercising, and for many just running from class to class is a struggle enough. The fact is though running just one mile a day can have incredible health benefits on our bodies.

According to The Centers for Disease Control and Prevention it is recommend adults engage in a total of 150 minutes a week of moderate intensity activity or a total of 75 minutes per week of vigorous intensity activity to improve health. So a simple mile of running is certainly a good step in meeting these goals.

Cardiovascular Health

Running causes our bodies to work hard, increasing our heart rate and breathing. These increases cause our heart to pump at a much stronger rate, which strengthens the muscles. These actions also cause our lungs to strengthen because our hearts need to pump more blood to our muscles, which means our lungs are working to keep up the oxygen supply. This improves our cardiovascular health and respiratory system, which makes simple everyday tasks such as taking the garbage out, carrying the laundry down stairs, and climbing up stairs much easier.

Improves Bone and Muscles

Both your bones and muscles are at work while running. With every stride your muscles are contracting and relaxing as you put one foot in front of the other, this makes them not only stronger but also denser. A similar process is happening with our bones, as we stride along every time our foot hits the ground our bones are reacting to the impact and stress. This signals the bone to become stronger as a result of the stress.

Weight Management

Running is one of the best exercises when trying to lose or maintain weight. According to The Centers for Disease Control and Prevention a 154 lbs. person who runs at a rate of 5 mph for thirty minutes will burn up to 295 calories per session. Depending on your fitness goals this time may need to be increased in order to maintain or lose weight based on diet and other physical activities.

References:

http://www.cdc.gov/healthyweight/physical_activity/

Morning vs. Afternoon Workouts

Its 6 AM and your alarm clock is ringing that ever so familiar but also despised ring that it’s time to get up. If you’re anything like me every precious minute of sleep counts, especially when you have a full day of classes and work ahead. So what do you do when it comes to getting a workout in? Do you wake up yet another hour early to squeeze in a morning jog, or should we save our workout until the afternoon?

While there is no clear answer as to which is actually better, there has been significant research to support that both times of the day hold benefits to our health.

Morning Workouts

In the morning our bodies are at a relatively low core temperature and we are not as mentally or physically awake. This makes sense - you’re still waking up!

Due to our body temperatures being significantly lower in the morning, it is suggested that only low aerobic exercises are preformed in the morning such as brisk walking or jogging, yoga, or an easy swim.

Morning workouts do hold significant benefits though, working out in the morning makes our bodies more awake throughout the day and increases our energy levels. People who work out in the morning are also more likely to be consistent in their work outs and stick with a regular exercise regimen.

Afternoon Workouts

In the afternoon and evening, two things happen to our bodies:

1.) Body temperature peaks

2.) Protein synthesis peaks (the rate at which your muscles can repair and recover)
 

Because of these two things it is suggested that any form of moderate to heavy exercise is performed in the afternoon or late evening, no more than two hours before sleep. It is suggested that the optimal time for working out is between 4p.m. to 5p.m. This prevents injury because our bodies are “warmed up” and flexible, as well as at their greatest strength and endurance levels.

The Bottom Line

The bottom line is that any workout is a good workout. Everyone’s body is different and some people’s bodies “warm up” faster than other. What’s most important though is that you choose a time of day that is fitting to your goals, lifestyle and schedule so that you are more inclined to stick with it. And for all you non morning people, working out actually helps improve sleep, so getting a workout in during the afternoon will benefit those Z’s in the long run.

The Most Important Meal of the Day

Breakfast, not only is it the earliest meal of the day it’s also the most important. For many people, especially college students, breakfast is more of an afterthought in the morning rather than a priority. But studies have proven that breakfast is essential to maintaining not only a healthy weight but also a healthy life style. Why? You may be asking. Breakfast stops the night long fast that your body is in when you sleep, this rush of food helps kick start your metabolism, which in return provides your body with energy and nutrients for the day’s activities.

However, before you reach for your morning doughnut keep in mind that not all breakfast foods are created equally. While pastries, doughnuts, and double lattes may seem like quick fixes in the morning these sugar high foods will not provide your body with the nutrients necessary to sustain you throughout the day, but will rather cause sugar highs and crashing later in the day.

Choose slow burning foods such as whole grains and fruits to help control your appetite until midday. This will prevent snaking on high sugar and high calorie convenient foods. Also keep in mind, breakfast is a great time to fulfill your daily requirements for fruits and vegetables through fresh cut fruits, or veggies thrown into an omelet.

Quick fixes for on the go:

• Whole wheat toast with peanut butter
• Bran, fruit, or nut muffins
• Low-fat yogurt parfait with fruit, cereal, or nuts
• Smoothies made with low-fat yogurt and fresh fruits
• Quick-cooking oatmeal or whole grain cereals
• Whole grain bagel with low-fat cream cheese

A College Kids Guide to Healthy Living

All nighters, Oreos for breakfast, unnecessary amounts of booze, and who could forget about wing night with the roommates!

 

For just about any college student eating healthy and exercising on a daily basis is almost as hard as making it to 8 am lecture on time, but the truth is it doesn’t have to be! 
 

I’m sure your saying to yourself, “yeah right, I’ll be sure to pick myself some berries and run 5 miles in-between classes, work, studying, and maintaining some form of a social life”
 

And that’s exactly why I chose to write this blog, I understand these struggles. My names Casey and as senior in college who maintains a full time credit load on top of working 32 hours a week in a bakery, where it’s harder to maintain a diet then it is to be in the Hunger Games, I have learned to balance the hectic life of a student with the full time commitment of living healthy.

The truth is eating healthy and exercising is crucial to maintaining our health and wellness. Small steps to healthier living can create big changes in not only our bodies, but also our mind, relationships, and overall well being. My hope is that this blog will aid you in your journey to healthy living. 

 

 

 

So here they are, my top five reasons why you want to stay healthy in college and beyond:


1.) More Energy - Who doesn't need that!


2.) Helps Avoid Illness and Disease - Do you know how many people touched that door today
 

3.) Improves Confidence - We all need a little confidence from time to time


4.) Better Mental Health - Exercise actually helps relieve stress

 

 5.) You Look Better - We all want to look good at those Friday night parties!