Health-Diet Fitness Tips Week of Dec 12

[gooba]

December 12

Health and Diet
You probably already know that vitamin A is important for preventing night blindness. But did you know Riboflavin (Vitamin B2) is also important to maintain normal vision? Foods high in vitamin A include: sweet potatoes, carrots, spinach, squash, cantaloupe, mangoes and papayas. Riboflavin can be found in milk, yogurt, cottage cheese, meat, green leafy vegetables, whole-grain or enriched breads and cereals.

Fitness
It’s worth the wait with weights. For muscle and strength gains, many people wait anywhere from 1-3 minutes between sets. A more efficient way is to vary rest time between exercises. If you’re working chest, perform barbell incline chest press with a weight that allows you to lift eight reps per set, taking two minutes between sets. Then, go to a dumbbell chest press and use a rep scheme of 10-12 -- waiting one minute between sets.

[gooba]

December 13

Health and Diet
Giving gifts during the holidays? Don't forget the most important person… YOU! Take time out for yourself this holiday season! Schedule some private time to window shop, sleep late, or take a long walk. You deserve it! Sometimes the best gift is one we can give ourselves. By taking some time out for YOU, you can avoid holiday stress and enjoy the important things like friends and family!

Fitness
Just say YES. Procrastination is the thief of opportunity. Putting your exercise and diet off another day is not going to help you one bit. If you aren't already exercising, start today. Stop by the gym on the way home. Get a 15-minute walk in tonight before dinner. It’s your choice. Just make up your mind to start.

[gooba]

December 14

Health and Diet
It’s time to mingle. Holiday parties may pose a threat to staying on track! Here are a few tips from the American Dietetic Association to get you through and allow you to have fun! Don't go to a party hungry -- hunger leads to overeating. Drink some juice; eat a piece of fruit, or some crackers before leaving

Fitness
Are you packing – lunch, that is. If you wait until you're hungry before saying "What can I eat?" you are doomed from the start. Once you get hungry, you’ll eat anything! Pack your healthy meals in Tupperware and Ziploc bags, and carry them to work or school in a small cooler. Preparation is the key!

[gooba]

December 15

Health and Diet
The holiday season may be a time for traveling. Here are some tips from the American Dietetic Association to keep you traveling down a healthy path. If you're driving for the holidays, pack snack foods like individual boxes of cereal, canned fruits, bagels and pretzels. Also, have a plan for restaurants. Stick with plain burgers or sandwiches and ask for sauces on the side.

Fitness
Fight an uphill battle. Every aerobic workout has two basic components - time and intensity - that determine how hard you'll work and how many calories you'll burn. Time is the duration of your workout. Exercise too briefly and you won't get enough of a challenge. But what if your schedule doesn’t allow a longer workout? Simply increase the intensity. You can burn almost twice as many calories walking, running or biking uphill or at an incline - as long as your speed remains constant.

[scotgirl]

Originally Posted by gooba

December 13

Health and Diet
Giving gifts during the holidays? Don't forget the most important person… YOU! Take time out for yourself this holiday season! Schedule some private time to window shop, sleep late, or take a long walk. You deserve it! Sometimes the best gift is one we can give ourselves. By taking some time out for YOU, you can avoid holiday stress and enjoy the important things like friends and family!

Fitness
Just say YES. Procrastination is the thief of opportunity. Putting your exercise and diet off another day is not going to help you one bit. If you aren't already exercising, start today. Stop by the gym on the way home. Get a 15-minute walk in tonight before dinner. It’s your choice. Just make up your mind to start.

fantastic!!! anyone can do this!!

[scotgirl]

this is a great thread this week Gooba ..as in applying to everyone no matter their fitness level ,,thankyou for taking the time to share with us

[gooba]

Originally Posted by scotgirl

this is a great thread this week Gooba ..as in applying to everyone no matter their fitness level ,,thankyou for taking the time to share with us

thanks sweetie...agreed, anyone can do it and the most important factor is modivation! You just have to get up and go...most people say I'll start this Monday....Monday comes and they have something else to do....always excuses!! You really have to put your mind-set to it and start. I'm glad you started to workout scotgirl, not only will you look good, but you will feel good too, mind and body!

[gooba]

December 16

Health and Diet
Baked goods can be a part of your holiday routine, especially when you take some steps to reduce the fat. You can substitute pureed fruits and nonfat yogurt to replace the fat in many of your recipes. By replacing the fat with pureed fruits or nonfat yogurt, it will decrease the saturated fat and increase the overall nutrition of your treats -- a nice holiday present.

Fitness
Rome wasn’t built in a day, and you won’t be either! If you've spent the last 10 years getting yourself out of shape, don’t expect to develop the body of a Roman god or goddess overnight. You can expect to see changes (sometimes dramatic) inside 12 weeks, but you have to stick with your program. Nothing worthwhile is accomplished overnight. Just remember that YOU CAN DO IT. Hang in there long enough to give yourself a chance to succeed

[gooba]

December 17

Health and Diet
Holiday eating can mean special foods and treats -- and high-calorie choices. With a little planning, you can enjoy the fun foods of the holidays without all the extra calories. This holiday season, decide which foods hold special meaning for you, which foods you love the most and which foods you cannot live without. Once you have decided, skip the least favorite and focus on smaller portions of the higher-calorie favorites.

Fitness
Save your bones by building your muscles. Take the squat for example. If you have a healthy back and knees, the squat is among the best exercises for strength, mass, sports performance, and even long-term health. The heavy loads build muscle size and strength, along with bone density, and thicker bones will serve you well when you finally leave middle age and enter your golden years

[gooba]

December 18

Health and Diet
Set a good example. The risk of a non-obese child (aged 3 or under) becoming an obese adult almost triples if both parents are obese. The study examined the health records of more than 800 young adults aged 23-29, and compared their height and weight measurements (body mass index) since birth with those of their parents. The study also concluded that obese teens have more than a 50 percent chance of becoming obese adults, even if neither parent is obese.

Fitness
Sleep better with aerobics. Doing aerobic activity between 4 and 6 pm might help you sleep. Aerobic workouts raise your body temperature and metabolism, which is exactly the opposite of what occurs with sleep. When you exercise in the late afternoon, you’ll experience a steep drop in temperature by the time you go to sleep, potentially making it deeper and more satisfying.