By the looks of it, this winter is not going away any time soon. If you're lucky enough to live in the Midwest, on the East Coast or anywhere else that experienced an abundance of snow this winter, you might be saying "Enough already!" But why not have a little fun in the snow while getting an excellent cardio workout to boot?
Grab an old-school toboggan, a plastic saucer or an ultra-slick tube and venture to your local sledding hill for some family fun racing down the hill. Naturally, you'll want to go down again and again, but that will require climbing the hill over and over as well. However, this is actually an excellent aerobic workout and a great way to tone your leg muscles. In fact, if you're on a medium-height and sled and climb for just 30 minutes, you'll burn between 200 and 300 calories.
Take a break from the sledding to build a snow fort or have a snowball fight before heading home to warm up with hot cocoa. Who says you can't get excellent cardio exercise in the winter?
If you aren't familiar with lactoferrin, now is the time to learn about it. This iron-binding protein, which is found in large quantities in both human and animal colostrum, has many positive health benefits. Just in case you haven't heard of colostrum, it is the first milk that a mammal mother delivers to her newborn offspring, and it's important because it kickstarts the immune system.
Lactoferrin is important because it deprives invasive bacteria of the iron they need to reproduce. It also controls cytokine releases and sends iron into the red blood cells, which is important in providing oxygen to the body's tissues.
Benefits of lactoferrin
This important protein can increase iron levels in the blood and possibly decrease inflammation. There's also some evidence that it promotes bone health in women and works as an anti-fungal.
Lactoferrin is just one component of colostrum. If you're interested in lactoferrin for the boost it can provide to your immune health, try Symbiotics Lactoferrin, which has been isolated from bovine colostrum, or consider a total colostrum supplement like Symbiotics Lactoferrin with Colostrum Plus, which naturally supports immune health and improves digestive health.
Spring is just around the corner, and with it comes baseball season, the return of outdoor runs and light sweater-weather! But if you have pollen allergies, as at least 10 percent of the U.S. population does, you're probably stocking up on tissues, eyedrops and antihistamines, and prepping for the inevitable questions about why you're crying when you're eyes well up and your nose turns red.
Vow to take control of your allergies this spring for your overall and immune health! Here are some tips and information:
Why do allergies happen?
Allergies are caused by an overreaction of the immune system to a foreign protein that is either eaten, touched, injected or inhaled. These foreign substances can include pet dander, particular medications, certain foods, products and even insects. However, pollen is classified as a seasonal outdoor allergy, though pollen can also be ingested from certain fruits or vegetables.
What are common symptoms of pollen allergies?
The two main symptoms of pollen allergies are allergic rhinitis and conjunctivitis. Allergic rhinitis translates to frequent sneezing, runny nose, congestion, post-nasal drip and an itchy palate or throat. Conjunctivitis translates to watery, itchy, swollen red eyes. People with severe conjunctivitis often feel like they can't open their eyes upon waking in the morning due to swollen and watery eyes.
When does pollen season begin?
Typically, trees begin pollinating in mid-March and end in late-May, while pollen from grass and spring weeds starts to appear in early May and lasts throughout the summer. However, as scientists have confirmed, rising temperatures and carbon dioxide levels have caused the spring season to arrive sooner.
What can I do to minimize my pollen allergy symptoms?
It's pretty hard to completely avoid pollen, especially if you plan to leave your house some time between mid-March and August. But there are some things you can do to minimize your exposure to pollen, especially when pollen counts are very high, and reduce its effects. Here are some ideas:
Reduce your exposure
- After you've been outside – gardening, running or whatever else you love to do in the spring – change your clothes. It's also a good idea to take a shower to wash pollen from your skin and hair.
- While doing outside chores like pulling weeds, mowing the lawn and gardening, wear a dust mask, hat, sunglasses and thick gardening gloves to limit your exposure to pollen.
- Know the prime times for fun outdoor activities if you have pollen allergies. Plan an event or a long run after it has rained, which clears pollen from the air. Avoid too much time outside on very windy and dry days.
- Don't hang your laundry on an outdoor clothesline in the summer. The worst thing you can do is make your home a haven for pollen as well!
- Monitor pollen counts by checking your local weather channel. When experts forecast very high levels, start taking an allergy medicine or herbal remedy of your preference before your symptoms even start.
- Keep your windows and doors closed at night or during high pollen counts.
- If you want to take a run or bike ride outside, avoid doing so in the morning when pollen counts are typically highest.
- Keep the indoor air clean and pollen-free by using a dehumidifier, using a HEPA filter in your bedroom and a vacuum cleaner with a HEPA filter and using high-efficiency filters in your home's air conditioning system.
Of course, taking a decongestant or other allergy medicine and using nasal spray might be necessary, despite the above precautions. People with very severe allergies may need regular allergy shots. Check with your doctor to see what is best for you!
If you're new to trail running or running in general, you should know that the sometimes rough and uneven nature of the terrain requires specific footwear that will stand up to the unpredictability of trail running and protect your ankles in the process – road-running shoes just won't do the trick. As spring is just around the corner, here are some helpful tips for purchasing your perfect pair of trail-running kicks:
Trail-running shoes are great for muddy conditions and wild paths that are covered with potential tripping hazards. The outsoles on trail shoes are stiffer than road shoes, and they also have deeper lugs – the raised rubber parts on the bottom of your shoes. Additionally, the tread is made of a stickier material that adds an extra layer of traction. The most important thing to know about trail shoes and their traction elements is that you should not use them on pavement for long periods of time because the lugs and entire tread will wear down very quickly.
Shoes for trail running typically have a stiffer sole as well as protective toe counters at the very front of the shoe to protect you from toe injuries, so keep an eye out for this element, which is easy to overlook. Good trail shoes do not have a mesh toe, which can be easily punctured.
Of course, it's very important that your trail-running shoes are comfortable and have some cushioning. However, it's a good idea to look for a shoe that has a thinner midsole than what you might expect. Yes, cushioning for support and comfort is important, but too much could keep you from sensing irregularities in the trail, which could actually cause your ankle to wobble and experience less stability. By having some sense of the brush, twigs, rocks and uneven trail surface underfoot, you'll be more able to adapt.
In general, people prefer lighter shoes. You might expect trail shoes to be a bit heavier due to the added structure necessary for protection and support. But do your best to find a shoe that is just light enough while still having the necessary toe protection, traction and other elements to be stable and supported on the trail. This is because the heavier a shoe is, the more energy you expend running.
There's a new trend in all types of running shoes known as minimalism. The point is to allow your foot to move in a more natural way, as if you were barefoot. These shoes are typically almost feather-light, and many people suggest this is better for your body because the sneakers are very flexible. However, regarding running on trails, minimalist shoes – even if marketed for rugged terrain – really are not ideal as they have less stability, ankle support, foot protection and durability than standard trail-running footwear.
If you'll be trail running in hot or dry climates, go for a breathable mesh upper portion of the shoe to reduce the likelihood of blisters. But try to find a weatherproof upper with a tight weave, which will keep out debris when you're running in environments with loose rocks, sticks and brush. A waterproof upper is good if you're running in very wet climates so as to avoid blisters caused by the rubbing of wet socks against shoes.
Mid-foot, trail shoes should be pretty snug. However, toward the front of the shoe, you want a space about the width of your thumb. And, when your foot lies flat, there should be no pinching along the sides. This is very important because during long runs, our feet usually swell. It's good to have al little room for that or you will be very uncomfortable. Also, pick trail shoes that fit well in the heel so your foot doesn't slide around.
Healthy core muscles are essential in providing a link between your upper and lower body. Practically every motion your body goes through is conducted through your abdominal section due to the body’s need for stability and balance. Along with the intake of vitamins and antioxidants, a proper workout regime is the key component to losing the gut and sculpting perfect washboard abs.
When you think of improving your abs, typically simple crunches and sit-ups spring to mind. Though minor improvement can arise from these standard exercises, they’re often executed poorly, resulting in lower back pain as well as little progress in strengthening the muscles. Instead, here is a list of six quick and easy exercises to build your abs and see results.
This is a quick activity that requires no machinery. First lie flat on a mat, face up, with your hands behind the back of your head. Bring your right knee up to your chest while lifting your shoulder blades up, tilting them to the right side of your body. Do the same with your left leg while shifting your shoulders to the opposite side, and continue the process with your legs simulating a pedaling motion. Do 3 sets of 15 pedals to start to feel the burn.
Position an exercise ball under your lower back with both feet flat on the ground, shoulder-width apart. Cross your arms over your chest and raise your torso off the ball, dragging your ribs down to your hips. Descend back to the ball and repeat the motion. Speed isn’t a factor with this exercise, so take your time and work out multiple reps of 10 for a few minutes
Vertical leg crunches
Here’s another workout you can do in any location. Lie on your back and extend your legs vertically, crossing them at the ankles. With your hands supporting the back of your head, lift your shoulders up toward your feet, holding that position for a few seconds and then release your chest back to resting posture while keeping your legs raised. Repeat the exercise, completing 4 sets of 15 crunches.
If you have access to an Ab-roller machine, this is a great exercise to do. To start, sit on the seat and grab both handles. Rock back and forth, making sure to move your body by contracting your abs, rather than swinging your body for momentum. Do three sets of 12 to 15 reps.
Lie back on the floor, placing your hands at your waist. With your feet together, raise them in the air until your body is positioned at 90 degrees. Contract your abs as you lift your legs so your hips curl up a few inches from the floor. Avoid simply swinging your legs upwards and focus on the lifting aspect of the exercise. You’ll especially feel the burn in the lower section of your abs with this exercise. For a good conditioning, do three sets of 15.
Put yourself into a pushup position, resting on your forearms. Push off the floor with your toes, resting on your elbows and hold that posture for 30 to 60 seconds. Keep your back flat and don’t let your rear tilt up in the air. Do three to five reps.
These are a number of quick and simple workouts constructed to strengthen your inner core muscles. Sturdy abdominal muscles are the secret to making all those hours bending over at work or at home much more comfortable. Merely doing a few of these exercises every day will provide the toning you need to finally attain that six-pack you’ve been dreaming of.
Many of us who love getting in an intense workout often wonder – "Does more sweating equal more health benefit?" It sure does feel like it. Working up a great sweat during running, kickboxing, hot yoga or even giving the house a thorough deep clean feels even better than an intense workout where we don't sweat as much.
However, there's no evidence that sweating – in and of itself – is better for your health.
"There's this entrenched idea that it's good to 'sweat things out,'" said Dr. Oliver Jay, a professor of exercise physiology at the University of Ottawa in Canada, in a recent New York Times article. In fact, said Jay – who is also the director of the Thermal Ergonomics Laboratory – "sweating, per se, provides no health benefits."
More sweat is only beneficial to the body in that it equals more exercise. The reason we sweat more when the air is humid is because the perspiration doesn't evaporate from our bodies as it otherwise would, and evaporation is the mechanism that cools our bodies. Perspiring is how the body naturally regulates its temperature. Thus, in a humid situation, we sweat more, but it does not have extra health benefits over doing the same exact workout routine in a less humid environment.
And sometimes, more sweat can actually be dangerous if you don't stay hydrated. The more you sweat, the more water you should drink to stave off dehydration. Aside from during exercise, sweat is normal and common when people, are anxious, have low blood sugar, eat spicy foods or are in warmer environments.
If sweating can't be explained or is accompanied by chest pain, pressure, fever, rapid heartbeat or shortness of breath, make sure to see a doctor.
Have you tried just about every weight loss method in the book and still aren't seeing the results you desire? Still struggling to find that secret formula to lower cholesterol and stay fit? Sure, everyone knows that exercising and healthy eating habits are the backbone of any good diet plan. But perhaps simply writing down everything you eat in a day can help you monitor your calorie intake.
Studies conducted at the Kaiser Permanente Center for Health Research have found healthy dietary routines and maintaining a food diary to be a successful combination for losing weight. In one study, nearly 1,700 participants were instructed to turn in weekly food journals, get a moderate amount of exercise and eat more fruits and vegetables. After six months of this routine, the participants lost an average of 13 pounds, with two-thirds reporting they lost at least 9 pounds in the process.
Lead author Jack Hollis asserted that food journals can motivate people to lose weight:
"The more food records people kept, the more weight they lost," Hollis said. "Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories."
By simply monitoring what we eat on a daily basis, we can recognize flaws in our dietary habits. Here are five tips to help you keep a successful food journal and get on the right track for weight loss.
It's easy to scrawl out a bunch of meals you had in a notebook, but making sure everything is in order will help ensure an easy way to catalog your dietary intake. Create proper columns that indicate the date, time, place, food consumed and overall quantity of food during the meal. When referring to quantity, try to be as specific as you can, like using proper measurements such as teaspoons or grams. It's important to include every single item of food you eat and beverage you drink to help detect destructive eating patterns.
Record your feelings
This also includes mentioning how hungry you felt prior to eating. Writing down simple feelings you experience during your meals, such as happy, tired or angry can help distinguish why you eat certain foods. If you're consuming foods because of feelings other than hunger, this might be what's setting you back on your weight loss goal.
Write down the place you're eating
Monitoring the location you eat at is another important step in understanding your dietary habits. If you notice you've been eating in bed or in your car frequently, you might be able to find more active environments to dine and help stimulate metabolism.
Record your weekly physical activity
This can serve as a blatant reminder of how active you're staying throughout the week. If you start noticing vacant spaces where your daily exercises should be scribbled down, it's time to pencil in an appointment to the gym.
Analyze your journal
At the end of the week, sit down and look over everything you've recorded. Calculate your portions of meat and dairy compared to those of fruit and vegetables. Observe any frequent or occasional drive-thru stops at fast food restaurants. The more you can understand your dietary flaws, the quicker you can correct them and maintain a healthy living.
Ever notice that no matter what you eat, you still seem to feel bloated? A potential explanation for living with this symptom could be an intolerance to gluten.
Often found in wheat, barley and rye, gluten can trigger autoimmune inefficiencies for those intolerant, which can also lead to a number of symptoms. Gluten disorders break down into three main categories: Allergic, autoimmune and immune medicated. Autoimmune is the most severe but rarest of the three, and side effects for allergic and immune medicated typically last for a few hours, but can increase over time if unregulated.
Approximately 18 million Americans suffer from gluten sensitivity, and are often undiagnosed or misdiagnosed with other conditions, making it hard to distinguish what justifies being gluten intolerant. Here are five primary indicators that gluten may be drastically affecting your health:
Bloating, gas and indigestion
Experiencing digestive problems is one of the main symptoms of gluten intolerance. When digesting gluten, swelling in the abdomen may develop over time, resulting in extreme discomfort and gas. Upset stomachs and constipation are other common side effects of a gluten intolerance and reports show that switching to a gluten-free diet can help get rid of indigestion problems.
Itchy Skin Rashes
Another signal of severe gluten sensitivity is a skin rash that also can prompt itching or blisters. These often develop anywhere on the elbows, knees, back or neck. Symptoms of hives and dandruff are also reported with gluten sensitivity.
Fatigue and headaches
If you're constantly feeling groggy or dealing with spontaneous headaches at least three times per month, it may be due to your gluten intake. Chronic fatigue may also be a result of of the headaches and leave you feeling sluggish, having difficulty with concentrating and impact your short term memory. These symptoms are generally associated with disruptions to immune health caused by gluten intolerance.
If you are experiencing difficulty with conception, perhaps it's due to your body's lack of acquiring proper nutrients that's often associated with an overabundance of gluten . While further research needs to be conducted to officially link gluten intolerance and infertility, it still remains a condition that is often reported with gluten sensitivity.
Sadness and anxiety
While many adults struggle with sudden mood swings, feelings of hopelessness and abrupt sadness, people who have been diagnosed with gluten sensitivity have reported higher levels of these emotions and anxiety more than the general population. This could be due to a gluten intolerance that affects motor skills and mood swings.
Gluten allergies are susceptive to men and women of all ages and races, and the only known cure is establishing a gluten-free diet. If you're looking for a gluten alternative, try a soy meal replacement shake, packed with nutrients and antioxidants necessary to sustain a gluten-free lifestyle.
Eggs have always been perceived as a hearty morning staple. Whether it was Rocky gulping down a raw yolk smoothie before a fight or Cool Hand Luke eating 50 of them in an hour, eggs are seen as a perfect high protein way to start your day. Then somewhere along the way, eggs became seen as a danger to health and one's attempts to lower cholesterol.
Here's a few facts about eggs to debunk all the health myths. Containing just 70 calories, consuming one egg a day fulfills your daily cholesterol requirements, so monitor your intake carefully. One egg can also provide 10 percent of your daily Vitamin D intake, and each egg contains six grams of protein, which is 12 percent of your daily regiment. The yolk makes up 90 percent of all the vitamins and minerals in eggs, and is also an essential source of choline, which aids cardiovascular health and brain function.
It's important to understand where your eggs come from and their nutritional value, which will help you evaluate which choices can provide the healthiest breakfast possible. Another key factor in determining the best egg for you is knowing the farming process and living conditions of the chickens hatching the eggs. Here's a list of healthier egg alternatives:
A lot goes into ensuring that hens laying organic eggs are truly producing the freshest commodity available. First off, to be determined organic by the USDA means that the hens must have frequent outdoor access, cannot ingest any unnatural antibiotics or vaccines and the grains provided for the hens must be void of pesticides of any kind. Genetically altered crops intended for the birds are not allowed, and hormones or other drugs must never be injected into the hen. This provides an all-natural egg that delivers you essential protein and nutrients.
These types of eggs are laid by hens living in open barns who are never subjected to steel confinements. While it's not a total lap of luxury, it's a change of pace compared to the normal 90 percent of chickens forced to lay eggs behind wire cages packed with other birds. While the core nutritional value of cage-free eggs is the same as those produced by wire-caged hens, research reveals that you're 25 times more likely to contract salmonella from wire-caged eggs than cage-free ones.
Omega-3-enriched eggs come from hens that were fed extensive amounts of omega-3-rich flaxseeds. This essential fatty acid is not produced by the body, and adding Omega-3 to your diet can reduce your blood pressure and inflammation throughout the body. Omega-3 has also been noted to help with arthritis and lower symptoms of depression. The hens fed with flaxseed are normally given outdoor access as well.
Eggs are an excellent source of beneficial vitamins and minerals such as calcium, iron and vitamins A, D and E. It's suggested that only consuming up to three eggs per day will not increase your risk of heart disease, nor your ability to achieve lower cholesterol levels. The science that goes into how eggs are produced affects its overall nutrition, so it's important to be aware of not only what's inside your eggs, but where they came from.
This Valentine's Day, impress your vegan significant other with a number of home-cooked vegan friendly meals. Studies have shown that vegans have overall lower cholesterol levels than other dietary habits, normally due to the intake of fewer saturated fats and more fiber. Veganism is a type of diet that completely excludes meat, eggs, dairy products and any other animal-derived ingredients. If you're new to veganism, you should know that cutting meat from your diet doesn't translate to sacrificing taste. For those trying to be fit and flirty this February 14th, here's a list of vegan options perfect for a romantic full course dinner for two:
To set the mood properly, try sharing a creamy vegan mushroom fondue, perfect for dipping fresh bread or vegetables. Or spice things up with stuffed peppers and dairy-free feta cheese. No one will be able to resist snacking on oven-baked zucchini fries, coated with light breading and drizzled with ranch dressing. You could also try tempeh bacon-wrapped date palms. If you haven't heard of date palms, you probably should – they are widely recognized as a natural aphrodisiac.
How about getting in the Valentine's Day spirit with a heart-shaped ravioli and marinara pasta dish? You can also cut out heart-shaped tofu cubes and oven roast them with vegetables for a savory tofu skewer plate. There are plenty of vegan friendly pastas to choose from, including sun-dried tomato and pesto linguini and cauliflower Fettuccine Alfredo. Go for a "heartier" meal with Almost Beef Wellington using a prepared mushroom mixture, faux steak strips and Madeira sauce, another way to appeal to any vegan skeptics.
Satisfy your sweet tooth with a number of vegan friendly dessert options! Indulge your heart out with vegan pancake cookies, sprinkled with cinnamon and dripping with chocolate. Give into the temptation of raw vegan cherry cheesecake, substituting the cheese in favor of crushed cashews, which take on a creamy texture. Vegan peanut butter frosted cupcakes are a go-to classic, and you can even go Elvis style by topping with sliced banana and chopped up pretzels.
Cooking up a full course vegan meal at home is the perfect way to shake things up this Valentine's Day and try something new with that special someone. Check out PETA's other vegan friendly recipes you can easily serve for a unique and intimate vegan dining experience that is also heart healthy!