Angeli Vanlaanen, a professional half-pipe skier hoping to compete in the sport at the upcoming Olympic games, went on an anti-inflammatory diet for one simple reason: her doctor told her she had to because she was suffering from Lyme disease and the antibiotics she was on had taken a toll on her digestive system (Vanlaanen is now in remission). Of course, plenty of people who don’t have a debilitating disease are now following anti-inflammatory diets to improve their health and energy levels.
There are lots of different types of anti-inflammatory diets, but the one Vanlaanen follows is the Whole 30, as explained in It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways. Here’s the basic idea: For 30 days, you eliminate all added sugars (real or artificial), alcohol, grains, legumes, dairy, and white potatoes from your diet. In addition, you can’t eat foods with carrageenan, MSG or sulfites. While these ingredients don’t necessary cause inflammation for everyone, they’re the most common culprits—so after avoiding them altogether for a month, you can add items back into your diet one by one to see how different foods affect you. And of course, part of the allure is that you’ll train yourself to get into the habit of eating whole, healthy foods—rather than relying on processed foods or other dishes that aren’t doing your body any favors.
Thinking about trying an anti-inflammatory diet yourself? It’s obviously pretty restrictive—so sticking to it (even for a limited period of time, like 30 days) is no easy feat. Luckily, these tips from Vanlaanen can help you succeed—and get the most out of the experience:
Establish a Support System Before You Start
For Vanlaanen, that meant getting her mom to follow an anti-inflammatory diet with her so they could commiserate with each other and help each other through those times when they were craving something on the do-not-eat list. “I would definitely encourage you to find a support network and to give yourself reminders of why you’re committed to this,” says Vanlaanen, who would also write why she was following the diet on Post-It notes and stick them in random places as constant reminders. Even if you can’t convince anyone to follow an anti-inflammatory diet with you, you’ll want to explain to friends and families members what you’re doing and why—so they can help remind you of it when you’re running low on willpower. for more information about health http://saraadrianaa.blogrr.net/post/to-maintain-the-health-professionals-at-the-appropriate-level
Look for Fun New Recipes
Finding new dishes that are just as delicious—but anti-inflammatory—was what really helped Vanlaanen get excited about sticking to the restrictive diet. Acorn squash lasagna was one of her favorite anti-inflammatory recipes: To make it, you take a peeled acorn squash and slice it into thin noodle-like strips. You then layer those strips with one pound of ground beef or turkey (seasoned to taste), the vegetables of your choice, pasta sauce, and chopped fresh basil, adding a little sauce to the bottom of the pan to prevent sticking. Cover the whole thing with tin foil, and bake at 350 degrees for 40 minutes to an hour. These types of tasty meals ensure that eating anti-inflammatory foods doesn’t feel like such a huge sacrifice.
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Don’t Give Up Your Social Life
While it may be almost impossible to eat out while following an anti-inflammatory diet, that doesn’t mean you have to skip out on dinner with friends. Vanlaanen would eat most of her dinner before meeting up with friends, then just order a small simple salad at the restaurant. “Of course, everyone had questions,” she says. “I figured out a quick, concise way to explain that, ‘I’m on an anti-inflammatory diet to help my immune system so I just ate at home, but I’ll eat a salad now so I can hang out and enjoy your company.’ I think if you can share your motivation in doing the anti-inflammatory diet, people are interested and want to hear more.”
Keep a Food Journal
Not only does this help you monitor your cravings and ensure you’re getting enough food while you’re in the middle of the 30 days, but keeping a food journal can also help you see what triggers inflammation in your body after the 30-day period. This kind of system is what helped Vanlaanen realize that, while quinoa didn’t bother her, corn made her feel sluggish. “It’s a good tool to help you create an anti-inflammatory eating plan to implement long-term,” she says.
Thursday, December 12, 2013
7 Ways to Sneak a Bit More Health and Fitness Into Your Weekly Routine
Need a little extra motivation this week? We’ve got you covered. Try these seven tips and tricks to be healthier and fitter. http://journals.fotki.com/saraadrianaa/the-administration-of-roy/entry/wbrwkftfgqkww/
Check your weight
The weight you’re lifting, that is. A simple test to determine if you’re getting all the calorie-burning and muscle-boosting benefits from your strength routine: Can you easily do the reps recommended in your workout? If so, it’s time to grab heavier weights . When you do, watch your form carefully in the mirror. Aim to get through the prescribed number of reps, but if your posture suffers, do 80 percent of that number until you get used to the new load. https://www.smore.com/nc2p-the-benefits-of-oats
MORE: The Beauty of Lifting Heavy Weights
Step it up
Find a set of bleachers for an awesomely butt-lifting stadium workout. Hit the stairs by sprinting up and jogging or walking down. As you go up, pitch your body forward slightly, pump your arms, and shift your weight to the balls of your feet. Slow your speed—and watch your step—on the way back down for an active recovery. Do it 8 to 12 times, or see how many you can fit into 30 minutes.
Beat the January gym rush
December is a notoriously slow month in the health-club world. Take advantage of the downtime to negotiate a deal on that gym you’ve been considering joining. If they won’t go for a waived initiation fee or a reduced monthly fee (try for a “friends and family” rate), ask for other perks such as a free initial week or bonus month in your contract, a no-contract agreement at the contract rate, a complimentary personal-training session or two, a credit for getting a buddy to join with you, or even a permanent locker.
Boost energy and burn calories
We know: It sucks to get up before the sun does. Resist the urge to hit snooze and instead energize your day with these yoga moves for a pick-me-up . The poses require lots of deep breaths (in through the nose, out through the mouth), which will oxygenate and perk up still-sleepy muscles AND help you feel more alert. You may not even need that extra cup of coffee. Afraid of doing yoga on your own? Here are 5 pointers for how to have a fabulously zen yoga practice without the gentle and soothing guidance of an instructor to lead the way.
MORE: Seriously, DON’T Skip Workouts This Holiday Season
Don’t take it sitting down!
Logging several weekly workouts doesn’t give you permission to sit on your butt the rest of the time. Sitting for hours at a time can mess with your metabolism, circulation, sleep, and more. If you suspect you sit too much (and most of us do), set a calendar alert on your phone for every hour to remind you to get up, even if it’s just to visit the water fountain.
Take the fun indoors
For active entertainment without the need to bundle up, channel your inner kid and spend an afternoon or evening at the local rock-climbing gym, roller-skating rink, batting cage, bowling alley, or even the skeeball lanes at the arcade. From a health perspective, it beats heading to the movies for the 5th time this winter.
Be carry-smart
No matter how strong or fit you are, lugging around a heavy handbag can be a real pain in the neck (and back, and even cause headaches). Switch sides regularly so one arm isn’t getting all the work, and hold the bag as close to your body as possible to minimize swing and torque on your spine. If your bag is so heavy that you find yourself leaning over, it’s time to downsize (if possible), or split your stuff into two bags and carry one on each side.
Check your weight
The weight you’re lifting, that is. A simple test to determine if you’re getting all the calorie-burning and muscle-boosting benefits from your strength routine: Can you easily do the reps recommended in your workout? If so, it’s time to grab heavier weights . When you do, watch your form carefully in the mirror. Aim to get through the prescribed number of reps, but if your posture suffers, do 80 percent of that number until you get used to the new load. https://www.smore.com/nc2p-the-benefits-of-oats
MORE: The Beauty of Lifting Heavy Weights
Step it up
Find a set of bleachers for an awesomely butt-lifting stadium workout. Hit the stairs by sprinting up and jogging or walking down. As you go up, pitch your body forward slightly, pump your arms, and shift your weight to the balls of your feet. Slow your speed—and watch your step—on the way back down for an active recovery. Do it 8 to 12 times, or see how many you can fit into 30 minutes.
Beat the January gym rush
December is a notoriously slow month in the health-club world. Take advantage of the downtime to negotiate a deal on that gym you’ve been considering joining. If they won’t go for a waived initiation fee or a reduced monthly fee (try for a “friends and family” rate), ask for other perks such as a free initial week or bonus month in your contract, a no-contract agreement at the contract rate, a complimentary personal-training session or two, a credit for getting a buddy to join with you, or even a permanent locker.
Boost energy and burn calories
We know: It sucks to get up before the sun does. Resist the urge to hit snooze and instead energize your day with these yoga moves for a pick-me-up . The poses require lots of deep breaths (in through the nose, out through the mouth), which will oxygenate and perk up still-sleepy muscles AND help you feel more alert. You may not even need that extra cup of coffee. Afraid of doing yoga on your own? Here are 5 pointers for how to have a fabulously zen yoga practice without the gentle and soothing guidance of an instructor to lead the way.
MORE: Seriously, DON’T Skip Workouts This Holiday Season
Don’t take it sitting down!
Logging several weekly workouts doesn’t give you permission to sit on your butt the rest of the time. Sitting for hours at a time can mess with your metabolism, circulation, sleep, and more. If you suspect you sit too much (and most of us do), set a calendar alert on your phone for every hour to remind you to get up, even if it’s just to visit the water fountain.
Take the fun indoors
For active entertainment without the need to bundle up, channel your inner kid and spend an afternoon or evening at the local rock-climbing gym, roller-skating rink, batting cage, bowling alley, or even the skeeball lanes at the arcade. From a health perspective, it beats heading to the movies for the 5th time this winter.
Be carry-smart
No matter how strong or fit you are, lugging around a heavy handbag can be a real pain in the neck (and back, and even cause headaches). Switch sides regularly so one arm isn’t getting all the work, and hold the bag as close to your body as possible to minimize swing and torque on your spine. If your bag is so heavy that you find yourself leaning over, it’s time to downsize (if possible), or split your stuff into two bags and carry one on each side.
The Wrong Way to Train for a Marathon
Judging by Pamela Anderson’s post-New York City Marathon tweet, we have a feeling she’ll hire a coach next time. Congrats, Pamela, on your marathon finish! Now we need to have a word with you about your, um, training regimen. More than 50,000 runners hit the starting line at yesterday’s New York City Marathon—and among them was blond, buff, pixie-cut Pamela Anderson. The former Baywatch babe crossed the finish line in five hours and 41 minutes. She later tweeted a photo of herself stretched out on a bed with an ice bag on her knee and another on her groin. The caption summed it all up: “Ouch!” for more information about health http://saraadrianaa.page.tl/Afraid-Of-Diseases.html
We’re super proud of you Pamela; marathons require physical and mental toughness (case in point: 8 tips for running a marathon). But we can’t let it go: your pain and agony post-race might just be the result of your lack of proper training beforehand. Pamela copped to skimping on training back in September, in an interview with the New York Daily News. “I really haven’t attacked the running thing,” she said, six weeks before race day, adding that her training consisted of Stairmaster and elliptical sessions, which she then stepped up to 5- to 10-mile runs. “My legs feel strong ... I feel like a lean machine,” she said. “I know people have training diaries and intense trainers. I’m just moving my body as much as I can.”
read for more details visit my web page http://saraadrianaa.fishinblogs.com/2013/12/11/men-are-afraid-of-diseases/
But that’s not enough conditioning to ward off major bodily harm. “A novice runner entering her first marathon should start going on long training runs six months beforehand, to build her aerobic capacity and muscles, and then increase her mileage 10 to 20 percent each week until she’s able to tackle at least 20 miles at a time,” says Susan Paul, exercise physiologist and program director for the Orlando Track Shack Foundation. “Otherwise, you risk all kinds of serious injuries, from kidney damage to tears in your Achilles tendon or hamstring severe enough to prevent you from ever being active again.” Good advice to follow, Pam, if you feel like tackling the Ironman next.
We’re super proud of you Pamela; marathons require physical and mental toughness (case in point: 8 tips for running a marathon). But we can’t let it go: your pain and agony post-race might just be the result of your lack of proper training beforehand. Pamela copped to skimping on training back in September, in an interview with the New York Daily News. “I really haven’t attacked the running thing,” she said, six weeks before race day, adding that her training consisted of Stairmaster and elliptical sessions, which she then stepped up to 5- to 10-mile runs. “My legs feel strong ... I feel like a lean machine,” she said. “I know people have training diaries and intense trainers. I’m just moving my body as much as I can.”
read for more details visit my web page http://saraadrianaa.fishinblogs.com/2013/12/11/men-are-afraid-of-diseases/
But that’s not enough conditioning to ward off major bodily harm. “A novice runner entering her first marathon should start going on long training runs six months beforehand, to build her aerobic capacity and muscles, and then increase her mileage 10 to 20 percent each week until she’s able to tackle at least 20 miles at a time,” says Susan Paul, exercise physiologist and program director for the Orlando Track Shack Foundation. “Otherwise, you risk all kinds of serious injuries, from kidney damage to tears in your Achilles tendon or hamstring severe enough to prevent you from ever being active again.” Good advice to follow, Pam, if you feel like tackling the Ironman next.
7 Major Pilates Moves for All-Over Toning
Brooke Siler, renowned instructor and author of The Women's Health Big Book of Pilates, created this genius Pilates-at-home routine using workout bands to mimic machines found in top studios. The strong, long, lean body of your dreams is about to become a reality! http://wallinside.com/post-9680350-the-enemies-of-enlightened-humanity.html
If you've ever taken a studio Pilates class, you may have climbed onto a bulky, butt-kicking contraption called a reformer, an apparatus that uses pulleys and springs to create resistance. But while taking a few of these classes a week can certainly help you score a long, lean look, their often steep price tag can also drain your wallet. Luckily, there's a budget-friendly, at-home fix: You can use resistance bands to create the total-body toning benefits of a reformer. Did we mention that resistance bands are inexpensive, versatile, and portable? http://saraadrianaa.wix.com/saraadrianaa#!The-enemies-of-enlightened-humanity/cpr0/EB48223D-AE87-4B4C-9990-7A8616EF9B32
All you need to complete this Pilates workout is a set with handles. Pick bands with medium-to-heavy resistance. (A note for beginners: You can always adjust and amp up the difficulty of any exercise by simply stretching the band farther, which increases the amount of tension.) For the biggest payoff, think of the bands as an extension of your body and maintain tension on them throughout the movements. Translation: Each exercise should be performed in one smooth, controlled movement. Perform these moves as a sequence, three or four times a week. And for more amazing workouts, check out
If you've ever taken a studio Pilates class, you may have climbed onto a bulky, butt-kicking contraption called a reformer, an apparatus that uses pulleys and springs to create resistance. But while taking a few of these classes a week can certainly help you score a long, lean look, their often steep price tag can also drain your wallet. Luckily, there's a budget-friendly, at-home fix: You can use resistance bands to create the total-body toning benefits of a reformer. Did we mention that resistance bands are inexpensive, versatile, and portable? http://saraadrianaa.wix.com/saraadrianaa#!The-enemies-of-enlightened-humanity/cpr0/EB48223D-AE87-4B4C-9990-7A8616EF9B32
All you need to complete this Pilates workout is a set with handles. Pick bands with medium-to-heavy resistance. (A note for beginners: You can always adjust and amp up the difficulty of any exercise by simply stretching the band farther, which increases the amount of tension.) For the biggest payoff, think of the bands as an extension of your body and maintain tension on them throughout the movements. Translation: Each exercise should be performed in one smooth, controlled movement. Perform these moves as a sequence, three or four times a week. And for more amazing workouts, check out
Which is Better: Biking or Running?
The question: Which is better—biking or running?
The expert: Doug Barsanti, M.A., strength and conditioning specialist and owner of ReInvention Fitness in Santa Cruz, CA
The answer: It depends on what kind of workout you want, because they're actually very different kinds of exercises. http://saraadrianaa.skyrock.com/3199125365-How-Long-Can-You-Drink-OK-Without-A-Break.html
Running is more of a full-body workout. "There's more required from your whole body when you run than when you bike—especially core support," says Barsanti.
Biking, on the other hand, is more of a targeted lower-body workout. "It’s more localized to your quads and your legs specifically. Sure, your arms get a little tired, but nowhere near as tired as when you run," he explains. http://saraadrianaa.blogcu.com/how-long-can-you-drink-ok-without-a-break/17398573
So which burns more calories? It’s hard to say. You may end up biking for longer because it’s not taking as big of a toll on your full body, and therefore you end up burning more calories as a result. That said, you can burn tons of calories if you run doing intervals—moreso than you would in a long afternoon bike ride.
Ultimately, it all comes down to doing what you want. "The important thing is that you’re out there in the first place, so do whatever feels right in the moment," Barsanti concludes.
For the best guide to running, Runner’s World created the Complete Book of Women’s Running to show that women should be Running the World! And, for the best guide to biking, Bicycling created the Big Book of Bicyling. See which one works best for you!
The expert: Doug Barsanti, M.A., strength and conditioning specialist and owner of ReInvention Fitness in Santa Cruz, CA
The answer: It depends on what kind of workout you want, because they're actually very different kinds of exercises. http://saraadrianaa.skyrock.com/3199125365-How-Long-Can-You-Drink-OK-Without-A-Break.html
Running is more of a full-body workout. "There's more required from your whole body when you run than when you bike—especially core support," says Barsanti.
Biking, on the other hand, is more of a targeted lower-body workout. "It’s more localized to your quads and your legs specifically. Sure, your arms get a little tired, but nowhere near as tired as when you run," he explains. http://saraadrianaa.blogcu.com/how-long-can-you-drink-ok-without-a-break/17398573
So which burns more calories? It’s hard to say. You may end up biking for longer because it’s not taking as big of a toll on your full body, and therefore you end up burning more calories as a result. That said, you can burn tons of calories if you run doing intervals—moreso than you would in a long afternoon bike ride.
Ultimately, it all comes down to doing what you want. "The important thing is that you’re out there in the first place, so do whatever feels right in the moment," Barsanti concludes.
For the best guide to running, Runner’s World created the Complete Book of Women’s Running to show that women should be Running the World! And, for the best guide to biking, Bicycling created the Big Book of Bicyling. See which one works best for you!
Does CrossFit Cause Injuries?
As CrossFit continues to explode—there are now more than 7,000 CrossFit gyms worldwide—another industry is booming, too. Over the past two years, chiropractors have seen a significant leap in the number of patients with CrossFit-related overuse injuries, Examiner.com reports.
https://www.apsense.com/article/from-what-preparation-you-need-to-start.html
In a new Ohio State University study, published in the Journal of Strength and Conditioning Research, 16 percent of CrossFit participants dropped out due to "overuse or injury"—an amount the researchers consider notable. This could be further evidence that high-intensity training programs like CrossFit are associated with higher rates of musculoskeletal injury, the scientists say.
They even suggest that CrossFit isn't worth the injury risk—and potential lost training time—for people who are in "above average" or "well above average" shape, since the aerobic and body composition benefits of CrossFit drop off after a certain level of fitness. http://saraadrianaa.centerblog.net/5-from-what-preparation-you-need-to-start
As exercise physiologist Fabio Comana, M.S., concluded in an American Council on Exercise article, "You can achieve great results. You may quit because the programming is too difficult. You can get hurt." This was based on his own experience—but also interviews with 24 CrossFit trainers and participants.
He notes that the high intensity of CrossFit—which was recently linked to a scary medical condition—could push people to sacrifice their form during the workout, ultimately leading to injury.
We get it, we get it, a LOT of you are obsessed with CrossFit and swear by it. And look, if you're being safe about it and paying attention to your body's signals, then we're happy you've found a workout that you love. But if you're not sure you can tell the difference between normal soreness and serious pain (and even if you think you can), you should definitely check
https://www.apsense.com/article/from-what-preparation-you-need-to-start.html
In a new Ohio State University study, published in the Journal of Strength and Conditioning Research, 16 percent of CrossFit participants dropped out due to "overuse or injury"—an amount the researchers consider notable. This could be further evidence that high-intensity training programs like CrossFit are associated with higher rates of musculoskeletal injury, the scientists say.
They even suggest that CrossFit isn't worth the injury risk—and potential lost training time—for people who are in "above average" or "well above average" shape, since the aerobic and body composition benefits of CrossFit drop off after a certain level of fitness. http://saraadrianaa.centerblog.net/5-from-what-preparation-you-need-to-start
As exercise physiologist Fabio Comana, M.S., concluded in an American Council on Exercise article, "You can achieve great results. You may quit because the programming is too difficult. You can get hurt." This was based on his own experience—but also interviews with 24 CrossFit trainers and participants.
He notes that the high intensity of CrossFit—which was recently linked to a scary medical condition—could push people to sacrifice their form during the workout, ultimately leading to injury.
We get it, we get it, a LOT of you are obsessed with CrossFit and swear by it. And look, if you're being safe about it and paying attention to your body's signals, then we're happy you've found a workout that you love. But if you're not sure you can tell the difference between normal soreness and serious pain (and even if you think you can), you should definitely check
When Is the Best Time of Day to Practice Pilates?
When Is the Best Time of Day to Practice Pilates?
It's up to you! If you work out in the morning, when your body
temperature is lower, allow yourself a little extra warm-up time. If you
work out late at night, beware: http://saraadrianaa.jigsy.com/entries/general/when-balancing-on-the-ball
Since exercising raises your heart rate and temperature, you may have trouble getting to Try to leave enough time between your workout and bedtime to downregulate your system.
For more must-know insight about Pilates, check out Brooke Siler's book,
http://healthnews.blognetwork.me/2013/12/11/when-balancing-on-the-ball/
Since exercising raises your heart rate and temperature, you may have trouble getting to Try to leave enough time between your workout and bedtime to downregulate your system.
For more must-know insight about Pilates, check out Brooke Siler's book,
http://healthnews.blognetwork.me/2013/12/11/when-balancing-on-the-ball/
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