October Muscle of the Month- Biceps

The October muscle of the month is the biceps!

The October Muscle of the Month is the biceps muscle! Throughout this month, we will be giving you exercises and stretches to work this muscle in your arm. But first, learn a little bit about this muscle and how it functions in your body!

• 2 headed muscle the lies between the elbow and the shoulder and helps control the motion of two different joints
• Main function of the biceps is to flex the forearm at the elbow and supinates the forearm (turns palm upwards)
• Think of opening a bottle with a corkscrew- all of these movements utilize the forearm 

Sugar and Fat Debate

You may have recently heard the great debate on the news about sugar being the main culprit of health and weight problems when fat used to be the one to blame. So, now there is an emphasis an limiting sugar intake to help stay healthy, reduce the risk of disease and maintain a healthy weight.Although we now know that sugar can be detrimental to our health and well-being, it does not mean that you have to completely cut it out of your diet.

Mindfulness

• This means being aware of what you are eating on a deeper level
• Tune into to where your food you are eating is coming from and how your body is reacting to it
• Be mindful of consuming more fresh, home-cooked meals than packaged, processed foods

Moderation

• This means having balance in your diet and allowing yourself to eat in a way that your body feels nourished and gives you energy
• As long as you fill your diet with wholesome, unprocessed foods, it is OK to treat yourself and not eat perfectly 100% of the time 
• Try following the 90/10 rule
• If you eat nutritiously and healthy 90% of the time, having a cookie or of glass of wine isn't going to kill you

It is important to do a lot of your own research when it comes to nutrition since the industry is constantly changing and coming up with new things. Learn what your body likes and functions the best on. As long as you focus on eating real food, getting some exercise and maintaining a happy, fulfilling life, your health will thrive as it is supposed to do.

Wellness Wednesday

Early Flu Shots May Save Money, Not Lives

For older patients, saving money on on flu shots may not convert to saving money on medical bills

Convenience and saving money are two staples of the American lifestyle, so when both are available for an item that could save us from a week of sick leave, Americans are generally all over it. Flu Season is still weeks, if not months away, but retailers across the country such as CVS, Target, and Walgreens have been pushing flu shots since early August. But just how effective are those flu shots against the strains that are out and about in late fall/winter? Its not effective at all for people over the age of 65, according to Dr. Laura Haynes in a recent NPR interview. Dr. Haynes said that anyone over the age of 65 should resist the marketing ploys and wait until the leaves change in October to receive the flu shot. However she also warns against waiting too late, as does the CDC which states that deferring for a shot later in the season helps in immunity, but waiting too long also increases risk of contracting the seasonal virus.

How effective is the flu shot anyway? A recent study found that the shot gives those who receive get a 50-60% reduced rate of contracting the virus, when the vaccine is well matched to the strain that year. How deadly is the flu? The flu can be pretty deadly as well, racking up a range of  3,300 to 49,000 deaths a year within the past three decades. So whats the best advice for when to get your flu shot you ask? Consult with your primary physician to figure out the best possible time to receive it!

Back to School Lunch Swaps

Now that school has been back in session for a few weeks, some are already getting sick of packed lunches (both parents and children) and resorting to cafeteria food, which isn't always the healthiest. But, there are ways to pack your kids' lunches (or even your own) that are easy, healthy and don't get boring. There are also things you can do to keep your kids involved in making their lunches so they are aware of their choices and have a say in what they are eating.

• Work Together
• Pack lunches as a family so the kids feel as though they are a part of the process and what they eat.
• Social support is a major factor in making healthy behavior changes and decisions.
• Create Options
• Pick a few different healthy foods to include in lunches and keep it simple.
• Brainstorm new ideas together on the weekends.
• Take into consideration what the children do and do not like.
• Have a variety of colors in the lunchbox and foods from each food group.
• Make a Gradual Change
• Don't revamp lunches all at one time. Replace one item a week to ease into the healthier changes.
• Set a focus for lunches each week.

Although it may be hard for your children to make healthy swaps from food that they enjoy and are used to, there are healthy options that will give them the same satisfaction as the more unhealthy foods. 

• Almonds, celery or carrots instead of chips and pretzels.
• They will still get the crunchy factor they are used to, but get added nutrition
• Flavored water instead of soda.
• Add lemon or lime to regular or sparkling water for extra flavor and less sugar.
• Try hummus or avocado on a sandwich instead of mayo.
• Sweet potato with cinnamon instead of cakes/cupcakes etc.
• You will still get something sweet and satisfying, but will get more nutrients and satiety than eating a tasty cake
• Plain yogurt swirled with honey or vanilla instead of flavored, sugar-filled yogurt.
• Snack on grapes, apples, peaches or dried fruit instead of candy for a sweet snack.
• Try dark chocolate or a nut-only bar instead of a candy bar or other granola bar that is full of sugar.

September Week 4 Exercise and Stretch

September Week 4 Exercise 

Triceps Push-Ups

1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position.
2. Lower yourself until your chest almost touches the floor as you inhale.
3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. 
4. After a second pause at the contracted position, repeat the movement.

• If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
• For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance.

Pre and Post-Workout Fuel

When we begin a workout program, we should also adjust our nutrition and eating habits to make up for an increased in energy being used and muscles being worked. It is especially important to focus on nutrition and fuel before and after we workout. Depending on how tough our workouts are or how long they are, depends on what kind of and how much we should be eating before and after workouts. 

One thing is for certain, we need to focus on an intake of protein and carbohydrates for pre- and post-workout nutrition.  We want to avoid large amounts of fat and fiber before and after workouts because they cause the transit of nutrients to slow down through the stomach. While fat and fiber are great for you and things you should include in your diet, you should wait to consume them until 2 or more hours after your workout. 
Something else that is a major focus of workout nutrition, is water.  Water consumption is important before, during and after your workout. Unless you are doing an intense workout for more than an hour, or working out in extreme heat, water is really all you need. You do not need the extra sugar or electrolytes from sports drinks. 

Before Your Workout

• If you are able to eat 2 hours before your workout, you want to consumer slow-digesting carbs such as oats
• These carbohydrates help get blood sugar levels up and glycogen stores full
• If you are someone who works out first thing in the morning, consume more simple carbs such as a slice of toast with a little bit of peanut butter

After Your Workout

• You want to consume a meal immediately after your workout, when your muscles are primed for nutrient uptake. This should be within 20-30 minutes after completing your workout
• If you are on-the-go after your workout, or will not be going right to a place where you can make/consume a meal, stay with simple options such as a protein shake, cup of Greek yogurt or a banana with peanut butter

Wellness Wednesday

Does Eating Green, Make You Feel Green?

German Nutritionists say that a vegan diet may have you feeling green in the gills...

Berlin, Germany has become the capital of vegan based dieting in the world due to its numerous vegan street festivals, vegan butchers and other various vegan restaurants and cafes. It is estimated that about 80,000 people in Berlin are vegans, and thus a vegan culture has blossomed in Berlin. The German Nutrition Society is wary of the new vegan boom, however, because they believe that people, especially adolescents, may not be able to get vital nutrients. These nutrients include B12 (eggs and meat), omega 3s (fish), calcium, iron, iodine, zinc, and selenium. The group overall advised against the diet for children, adolescents, and pregnant women.

An advocacy group for the vegan diet protested the recent report, stating that you can receive these essential vitamins from eating specific plant based foods or by taking supplements. They advised vegans to eat a variety of seeds, beans, greens, nuts and fruits to obtain all the vitamins that are needed to live a healthy lifestyle. The American Academy of Pediatrics also advised for vegan parents to be wary as essential nutritional balance is hard to achieve without the presence of eggs and dairy products.

Common Causes of Hip Pain

Although hip pain can be caused from a variety of different things and can fixed with simple changes, if it is consistent, you should always go to your doctor to rule out serious conditions or injuries that my need more serious treatment. 

Common Causes of Hip Pain

1. Chronic Sitting
• People in the United States sit for an average of 13 hours per day. 
• Your hip flexors remain in a shortened position which can cause an imbalance in your hips
• Additionally, when we are sitting so much, we tend to be more dehydrated which can lead to unhealthy muscle tissue
• The muscle tissue lacks necessary flexibility and elasticity which allows it to tear more easily and become over stressed
2. Strength Imbalance
• This can come from a consistent and unvaried workout regimen that has you constantly stressing the same muscles
• A good example of this would be people who are runners and neglect other muscles not used while running
• By having an unnatural strain on your muscles, you can cause yourself to have an overuse injury

Fixing Hip Problems

• Mobility
• It may help hip pain to improve range of motion of hip flexors and hip rotators
• Exercises such as lunges and squats are good for improving mobility
• Elasticity
• You can improve this by simply moving more often throughout the day. Try to get up and walk at least once an hour
• Try to do a static stretch everyday to keep the muscles lose and flexible
• You can also try doing a few body weight exercises every hour to work on both elasticity and mobility
• Strength
• Get back to the basics when it comes to strength and balance it with mobility work to keep those hips strong and flexible

September Week 3 Exercise and Stretch

September Week 3 Exercise and Stretch

Triceps Press down

1. Attach a straight or angled bar to a high pulley and grab with an overhand grip at shoulder width.
2. Standing upright with the torso straight , bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar.
3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended. The upper arms should always remain stationary next to your torso and only the forearms should move.
4. After a second hold at the contracted position, bring the bar slowly up to the starting point.

Overhead Triceps Stretch

1. Interlock your fingers above your head, palms facing upward.
2. Exhale and push your hands further above your head.
3. You will also feel this stretch in your shoulders.

Maintain Weight Loss

So now that you have lost the weight you want to lose, it is time to keep it off and maintain those healthy lifestyles. After you've lost weight, it can be difficult to keep it off or lose more once you are at a healthy weight. So, try to incorporate the following things into your life as much as possible to keep a handle on weight loss and maintenance. If you happen to fall off the wagon, no need to worry, just keep these reminders somewhere that you can see them to get yourself back on track.
 

1. Do 1 hour a day of somewhat intense exercise
2. Regularly eat breakfast
3. Frequently monitor weight
4. Maintain consistent diet during the week and on weekends
5. Restrict the number of periods involving uncontrolled eating
6. Prevent small gains  from becoming larger relapses
7. Develop emotional regulation skills to control overeating
8. Be educated about medical triggers that can be managed with proper diet and exercise

While some of these are more simple than others, it is important to try to incorporate them all into your life in order to maintain a healthy weight. It definitely takes work to maintain a healthy weight, but once these things become a habit, they become second nature and are much easier to stick with. So, if you feel like you are slipping away from your healthy weight, refer to these tips and quickly get back on track!

Harmful Health and Fitness

Just like anything else, there are health and fitness fads and trends that come and go. There are a lot of things that people try in order to get healthier and lose weight. And while some of these things are healthy and can be beneficial, too much of something can be detrimental to our health. So, if you are someone who has engaged in some of the following things, or are interested in trying them, that is great, but proceed with caution so you do not turn a healthy behavior into an unhealthy one. 

• Mud and Obstacle Runs
• These can be great for a fun and challenging event to connect with others. However, these are also events that have you performing unfamiliar movements in challenging conditions which increase your risk for serious injuries. So, if you choose to do these types of events, which can be great, be cautious about which events you do and don't be afraid to skip obstacles that make you uncomfortable. 
• Getting 10,000 Steps a Day
• Can this even be an unhealthy habit? Yes, it can be. Many people who begin tracking their steps go from 0 to 100. From no activity to a significant amount. With a high volume of activity also comes poor quality and posture which can lead to injury and stress on your joints. So, if you plan to get more steps in the day, focus on posture first and gradually increase your steps rather than going right to 10,000.
• Cleanses and Detoxes
• In most cases, there is not much benefit from doing a cleanse or a "detox". Many times, these can put your body under more stress than it already is. More times than not, our bodies do not need help detoxifying; our bodies can do amazing things and detox on their own when needed. Rather than trying to force a detox on your body, try cutting out alcohol and junk food instead. 
• Too Much H.I.I.T
• While HIIT is a great workout and can have a lot of benefits, it is not something to do everyday. Your body makes its progress when it is recovering from a hard workout, which cannot happen if you are constantly doing HIIT workouts. Constant breaking down muscles does not allow them to rebuild. Additionally, you want to be able to sustain your workouts for a long period of time, which isn't necessarily feasible with HIIT.
• Fasted Cardio
• When you eat a small amount of carbohydrates and protein before working out, rather than working out on an empty stomach, your workout will be more efficient, effective and enjoyable. 

Wellness Wednesday

Vitamin D to Help You Breathe

Maybe Sunny D has more uses than we thought before...

An independent review by Cochrane research body of nine separate clinical trials revealed that vitamin D might be responsible for cutting the rate of asthma attacks that need steroid treatment. More research is needed to see whether vitamin D only helped those who were already vitamin D deficient already, however. Overall the study found that taking the supplement cut the need of hospitalization from asthma attacks from 6% to 3%. and the rate of those needing steroid treatment dropped from 0.44 to 0.28. The review, which was conducted using 435 children and 658 adults, only looked at patients who were already diagnosed with mild to moderate asthma, therefore looking at those diagnosed with severe asthma would warrant more study to see if vitamin D would benefit them as well.

Here are some other facts about vitamin D to give you more background about the supplement:

• It is found in food and made in the body when exposed to sunshine, making autumn and winter months the best time to look at taking the supplement.
• limited amounts of the vitamin are found in fish, eggs, and cereals.
• Low vitamin intake can lead to rickets and brittle bones in children.
• Vitamin D can boost immunity.
• Vitamin D should be taken with care, so consult your physician before taking the supplement.

What to do Before you Run

If you are someone who likes to run, and maybe does it competitively, you know that without a proper warm-up, there is a good chance of injury. Some injuries related to running include shin splints, knee pain, low back pain and plantar fascitis. In order to prevent these injuries, it is important to do a proper warm-up that mimics the workout you are about to do. When it pertains to running, you want your warm-up to first include mobilization followed by stabilization; in simpler terms, stretch then activate your muscles.

Proper Warm-up For Running

Try to focus on weaknesses while warming up so you are touching all of your muscles needed to run. Following the stretches, spend time doing skips, bounds, leg kicks and agility exercises before beginning to jog and then run.

• Forward Lunge to Hamstring Stretch

• Crossover Lateral Stretch

• Single Leg Squat to Knee Drive

Nutrition and Mental Prep for Running

Before each run you go on, you need to make sure you are properly fueled and hydrated. Experiment with different foods and liquids to find what works best for you and your body. As far as getting your mind ready, have a game plan for your run. What is your goal and how will you get it accomplished? And finally, have fun! Enjoy yourself, as running should be fun and not a chore, just be sure to take care of yourself at the same time.

September Week 2 Exercise and Stretch

September Week 2 Exercise and Stretch

Triceps Extensions

1. Position one dumbbell over head with both hands under inner plate (heart shaped grip).
2. With elbows over head, lower forearm behind upper arm by flexing elbows. 
3. Flex wrists at bottom to avoid hitting dumbbell on back of neck. 
4. Raise dumbbell over head by extending elbows while hyper-extending wrists. 
5. Return and repeat.

Cross Body Triceps Stretch

• Stand with feet slightly apart and hold one arm straight out in front of you at shoulder level.
• Grasp the elbow with your opposite hand and gently pull your arm towards your chest.
• Hold the stretch for 10 to 15 seconds, breathing normally.
• Repeat on the other side.

Encouraging Parents Help Create Healthy Children

In the past few decades, the prevalence of obesity has doubled in children and quadrupled in adolescents. With this, there is an increased risk for children and adolescents to develop not only chronic diseases, but social and psychological problems as well.

A recent study has found that parents' involvement in their children's physical activity and screen time, has an impact on their overall health and physical activity levels. It was found that children whose parents took them to parks and playgrounds are two times more likely to meet physical activity guidelines than parents who did not. This also goes for parents who participated in physical activities with their children. Additionally, parents who put time restrictions on screen time for their children were more likely to meet physical activity guidelines than parents who sat down and watched TV with their children while at home.

 On the other hand, parents and families that are more involved in their children's eating habits tend to have healthier children who eat more fruits and vegetables and less junk. Families that eat their meals together are 67% more likely to meet the guidelines for fruit and vegetables than those who do not. 

So, to help in making your children healthier starting at a young age, try to follow some of these tips. While some are much easier said than done, starting to make them a habit within your family with defintely make a difference in the future of your children. 

• Participate in physical activity with your children
• Eat dinner as a family
• Set a time restriction on screen time
• Take your children to parks and playgrounds to just run around and have fun

Naturally Better Sleep

Are you one of those people who had trouble falling asleep or staying asleep at night? There a multitude of things you can take to help with your sleep cycle, but before trying some of those options, simply changing some things about your daily habits may help you without having to take anything to help you fall asleep. Try to establish a daily routine that promotes a restful night of sleep.

• Wake up at the same time every day, even on the weekends
• Try to stick to only one cup of coffee or caffeinated beverage each day or drink decaf
• Too much caffeine can stick with you until bed time 
• If you tend to drink more than one cup a day, gradually wean yourself off to only one cup a day
• Get outside for a short walk in the morning. Exercise and the morning light can help you sleep better
• Eat a light dinner and try to avoid caffeinated tea, coffee and soda at dinner time.
• Also try to avoid alcohol and chocolate before bedtime
• Turn off your TV, computer and phone 30 minutes before bed time
• Instead of using electronics, try to read a book, take a warm bath or listen to soft music instead. 
• Just like waking up at the same time each day, try to go to sleep at the same time everyday as well, even on the weekends

If you are having trouble sleeping, try some of these tips to see what works for you!

Wellness Wednesday

Choosing the "OR" in Organic

When choosing between Organic Drinks and Water, Water may still be the better choice...

Gatorade. The name is synonymous with victories of college football championships and famous athletes such as Peyton Manning and Michael Jordan. But Gatorade has turned into a drink that isn't just for those who workout tirelessly on the field, as it has become an every-man's drink. The problem with Gatorade, however, is that it is only needed after an intense workout of over an hour, in order to replace lost electrolytes and other essential energy components. Five years ago the American Academy of Pediatrics released a report stating that consuming sugary drinks such as Gatorade can lead to obesity and tooth decay.

In reply to market demand of organic items and reports such as the previously stated on, Gatorade has announced the release of "G Organic", a drink in which the added sugar is replaced with cane sugar. So does this switch make the drink any better for you? In short, no. Americans already consume too much sugar a day, and this drink does not reduce the amount of sugar consumed, but rather just changes the type. So the next time you're at the gas station grabbing a snack and drink, choose water.

The Need for Recess in Elementary School Children

The topic of children and exercise is often covered in the health and wellness field, but there is another topic that is often ignored, which is recess in elementary school children. Defined by the American Academy of Pediatrics, recess is "an essential, planned respite from rigorous cognitive tasks and affords time to rest, play, imagine, think, move and socialize". Recess is an important aspect of a child's day as they need to reset their brains for the rest of the school day in the classroom. Recess also helps children develop their social and communication skills by just beings able to get outside and play freely with other children.

Just like adults, kids need a mental break during the day as well. Recess helps children learn better in school as well as the development of cognitive, social and emotional skills. In today's school system, the focus is on standardized test prep rather than letting kids get 20 minutes of recess time each day. Some states of tried to make this a standard, but bills have not been passed, so there is not a recess law in place. By spreading the importance of recess in elementary schools, hopefully in the near future, we can get a bill passed to give children the free play that they deserve!

September Week 1 Exercise and Stretch

September Week 1 Exercise and Stretch

Tricep Dips

•  Sit in a chair, holding on to the edge with both hands with your knuckles pointing forward. 
• Slide your bottom off the seat and hold yourself up with arms straight while keeping your body close to the chair.
• Slowly lower your body for two counts as you bend your elbows then straighten your arms for a count of two. 
• Make sure your arms (not your feet) are supporting your weight throughout the motion. 

Overhead Triceps Stretch

• Put one arm overhead. Position forearm as close as possible to upper arm. Grasp elbow overhead with other hand.
• Pull elbow back and toward head. Hold stretch. Repeat with opposite arm

10 Healthy Habits to Reduce Stress

Having too much stress in our lives can be detrimental to our health, so trying to reduce the amount of stress in our lives by creating positive, healthy habits can help us live healthier, longer lives. Although this can be easier said than done, here are 10 tips to focus on when trying to rid your life of some of the stress. 

1. Talk with Family and Friends
• It always helps to get things off your chest. Sit down with someone you love and trust and share your feelings with them.
2. Engage in Daily Physical Activity
• Physical activity can relieve mental tension and get your mind off of stressful situations
3. Embrace the Things You Are Able to Change
• You cannot change or control every situation, but you can set yourself a new goal to focus on as something you can change and control
4. Don't Forget to Laugh
• Laugh out loud as much as you can as laughing always makes you feel better
5. Give Up Bad Habits
• Things such as alcohol, smoking and too much caffeine are detrimental to our health and only makes things worse when it comes to stress. So tell yourself now is the time to give these things up to help benefit your health and your life. 
6. Slow Down
• "Pace instead of race". Plan ahead for things that need to be accomplished and get the important things done before anything else. 
7. Get Enough Sleep
• Try to get at least 6-8 hours each night to give yourself a clear, rested mind each day
8. Get Your Life Organized
• Make "to-do" lists to focus on important tasks and not make them overwhelming. Take your bigger tasks one step at a time. 
9. Give Back
• Volunteer your time giving back to your community and to other people. Helping others helps you to feel better and less stressed. 
10. Try Not to Worry
• This is definitely more said than done, but try not to worry about little things that do not have a huge impact in your life. Sometimes, the current moment might not be the time to accomplish something you believe needs to be done.

September Muscle of the Month

September Muscle of the Month- Triceps!

The muscle of the month for September is the triceps brachii, which is the largest muscle in your upper arms. The triceps are also known as the "three headed muscle" because it has three muscle heads, the lateral, medial and long. This muscle is principally responsible for the extension of the elbow, or straightening the arm.

Be on the lookout for the rest of the month for new exercises and stretches for the triceps!