Big Picture of Health Articles Feature Wellness Advice for Living Healthy

Skin Care Basics by Gia Marie

July 9, 2012 By hywo Leave a Comment

Your skin is the largest organ in your body and deserves as much attention as brushing your teeth twice a day. Skin care is an important investment in your total overall health and the future appearance of your skin, whatever your age. Our skin is exposed to pollution, smoke, stress and the sun. It is a necessary commitment to protect your skin from these damaging elements to promote overall health and prevent premature aging.

There is an abundance of information available about skin care and the number of products that are in the marketplace can be overwhelming. It seems that every celebrity has a product out now and if marketed well enough will most likely do well. Consulting a skin care specialist is an important part of finding a solution to your skin care needs, whether your concerns are medical or aesthetic.

Here are some tips for healthy skin:

Take care of you. Getting plenty of sleep, eating well and reducing stress are essential to improving the overall health of your skin. Participating in any type of exercise will also work wonders for your skin, as well as nourishing your mind, body and spirit.

Know your skin type. Understanding your own personal skin type is key to the right product selection. If you’re unsure, consult a skincare professional.

Hands off. As tempting as it is to pick and pop your way to clear skin, this method is just not advised. This can only lead to possible scars and even infection. If you think may have a severe case of acne, please seek the advice of a medical provider.

Shave carefully. Both men and women should always have their skin lubricated. Use a clean, sharp razor every time you shave. Shaving in the direction of hair growth is always best. DO NOT shave your legs prior to a pedicure because of a possible risk of infection.

Keep cosmetics clean. Old make-up is not your friend, especially mascara. Clean your make-up brushes often; you will be glad you did. Buy make-up products that don’t require having to use your fingers to get the product out of the container. Get in a habit of using cotton swabs for applying make-up and you will be sure to keep your make-up clean. (No double dipping).

Practice comprehensive skin care. Examine your body for unusual moles or changed pigmentation; this can be extremely important to your skin’s overall health. Please contact a medical specialist if you feel something doesn’t feel or look right to you.

Gia Marie, founder of Gia Skin Care, may be reached through her website, www.giaskincare.com.

Two Supplements Worth Your Attention by David Sandel

July 8, 2012 By hywo Leave a Comment

The multi-billion dollar supplement industry’s recommendations can be overwhelming! Take a break from the protein powders, energy boosters, and hormone enhancers and consider two basic supplements as your essentials. Regardless of athletic, aesthetic, health, or wellness goals, these supplements should find their way into your cupboard or refrigerator.

Fish Oil (Omega-3 fatty acids) There are plenty of daily recommended amounts floating around, however none are conclusive, nor are we certain of exact individual dosages. Enlist the aid of a Fitness Professional to determine the appropriate dosage and best course of action for your goals.

The consumption of Omega-3 fatty acids may improve your cardiovascular health, prevent certain types of cancer, and help reduce a slew of mental health disorders such as depression, Alzheimer’s, and Parkinson’s. The most immediate benefit you might encounter is reduced inflammation, which is one of the main culprits that slow down recovery after a strenuous training session. The less inflammation in your system, the faster your recovery.

Vitamin D3. Vitamin D is naturally produced in our bodies when our skin is exposed to sunlight, but a lot of us live in geographical regions (or work in jobs) which require us to cover a majority of our skin most of the time. If you’re unable to get direct sunlight for 20 minutes per day, consult your health professional for their dosage recommendation unique to you.

The benefits of Vitamin D3 include cancer prevention, maintain bone density, boosts our immune system, and again, cardiovascular health. That’s important in a country where heart disease is so rampant.

Consider Fish Oil and Vitamin D3 as your two basic supplement needs (provided you are an otherwise healthy individual.) They are highly affordable, and their claims are backed by legitimate scientific research.

Most importantly when considering supplements, do your own research. Get on Google. Look for unbiased sources. Read your food labels. Keep a log to determine if you feel better, look better, or perform better.

David Sandel is the creator of AthleteCreator.com and DudesWithTents.com. Follow him on Twitter (@AthleteCreator, @DudesWithTents) and/or Facebook for more great health and fitness info.

Filed Under: Big Picture of Health Tagged With: fish oil, healthy living, supplements, vitamin D3

Stand up Straight Using your Core by Mary Miriani

June 19, 2012 By hywo Leave a Comment

The “core” from an exercise perspective, refers to the muscles that move and stabilize the trunk. Most people know that abdominal and low back muscles are core muscles, but what exactly is the core? The core is our center of balance, and all the muscles that connect to or cross the joints of the spine and pelvis. Besides the abdominals and low back muscles, the gluteal muscles, the pelvic floor muscles and most of the upper thigh muscles make up the core.

The most familiar core muscle is the outer abdominal muscle known as the “six-pack” – the rectus abdominis. Actually, the rectus abdominis is an “eight-pack”, but typically you don’t see the bottom two compartments of this muscle that stretches vertically from the bottom of the rib cage to the pubic bone. This muscle enables you to bend forward. Underneath the rectus abdominis are the external and internal obliques, the external criss-crossing above the internal. The external obliques extend diagonally from the ribs to the front of the pelvis. The internal obliques extend diagonally in the opposite direction underneath the external obliques. There is a pair on each side of your torso. Together, these muscles rotate your torso and bend it sideways. They are also one of the main stabilizers of the trunk. The innermost abdominal muscle the tranverse abdominis. The transverse abdominis runs horizontally from the sides of your rectus abdominis around your back to the bottom of the ribs and pelvis. It holds in the contents of the abdomen (i.e. your organs) and is a main stabilizer of the trunk.

Equal in importance to the abdominals are the low back muscles. They consist of the erector spinae muscle group that runs vertically down your spine to the pelvis. They bend you backwards and help stabilize the spine. The quadratus lumborum muscles run on either side of your lumbar (lower) spine from the bottom of your ribcage to the top of the pelvis. They stabilize your spine and play a large part in bending sideways. It would be difficult to walk without these muscles working well. Other important core muscles are the gluteus maximus, gluteus medius, and gluteus minimus. They help stabilize the pelvis, and move the leg to the back and side. Finally, the upper thigh muscles that cross the pelvis, mainly the rectus femoris in the front of the thigh and the 3 hamstring muscles in the back of the thigh help to stabilize the your hips and back.

Because all these muscles work together to keep your spine aligned, it is critical to exercise and stretch them. Doing so will help prevent pain and injury to the back. Think of popsicle sticks all tied together with rubber bands. If those rubber bands are thin and loose, the popsicle sticks will flop out of place. Conversely, if the rubber bands are too tight, the popsicle sticks will bunch up and pinch each other. In the human body, this means pain and/or injury. It is necessary to both strength train and stretch the muscles of the core to keep them strong and flexible and eliminate a lot of the pain and problems you have in the back.

Many people think that doing daily crunches will keep their core in shape, but it takes a variety of exercises and stretches for all of the muscles to keep the core strong and flexible. It is well worth the investment in a couple of sessions with a fitness professional if you are in doubt of what exercises to do to keep your core in shape. Health care costs of maintaining a strong core are far less than the cost of chronic back pain and injury. Keeping a strong core will allow you to stand up straight and face your day!

By Mary Miriani. BA Exercise Science; ACSM Health/Fitness Specialist.
Reality Fitness, Inc.; Naperville, IL. Contact her via email, mary@miriani.com.

Filed Under: Big Picture of Health Tagged With: abdominal muscles, core strengthening, what is core muscle

Fire Up the Grill by Keri Gans

June 14, 2012 By hywo Leave a Comment

Summer is almost here and so is the barbeque season. The challenge is how to socialize this summer and still eat healthy. Don’t let this time of year send you off course – use it has an opportunity to eat all the wonderful foods summer has to offer and keep your waistline in check.

Whether or not you are the person in charge of the grill or simply planning the menu, below are some easy and healthy BBQ ideas:

Shrimp Skewers. Make skewers with shrimp marinated in olive oil and lemon with chunks of peppers, onions, and cherry tomatoes. Prepare separate shrimp skewers and veggie skewers since the veggies will take longer to cook.

Veggies. Slice zucchini, squash and eggplant in large strips and throw on the grill with portabella mushrooms, all lightly tossed in olive oil.

Corn-on-the-Cob. Enjoy corn on-the -cob! Either grill in the husk after soaking in water, or remove husk, rub a little oil and pepper on corn and cover with aluminum foil. Both versions require turnning often while grilling for a total of about 15 minutes. Serve with fresh lime instead of butter.

Fish. Choose your favorite fish “steak.” For example, salmon, swordfish, or tuna rubbed with a little olive oil and spices make for a flavorful healthy meal.

Using a flakier fish, for example halibut, flounder or red snapper, also works well on the grill. Wrap loosely in aluminum foil folding up the edges. Place foil package on the grill and let “steam” for ten to fifteen minutes or until cooked through. Add some garlic cloves or pepper and onion slices on top of fish while cooking.

Soft shell crabs. Soft shell crabs are a quick and easy meal on the grill. All they need are a little olive oil, squeeze of lemon and lime, and a sprinkle of red pepper flakes. Cooking soft shell crab on the grill takes around 5 minutes on each side.

Burgers. As an alternative to the traditional hamburger, try veggie, chicken or turkey burgers (white meat only.) Top with tomato and sliced onion. Also, lose the bun and switch to a whole wheat English muffin or 100- calorie sandwich thin.

Fruit. Want a sweet dessert? Forget about the berry pies and throw some fruit on the grill. Pineapple and peach slices (sliced 1/4 inch thick) or a whole banana (grill in peel) taste super sweet. Serve with a dollop of plain greek yogurt.

So, go ahead a fire up the grill! There are many healthy options for grilling, many of which require little preparation. No excuses this summer not to eat healthy!

This article is written by Keri Gans, MS, RD, CDN, Nutritionist in Private Practice in NYC, Media Spokesperson and Author of The Small Change Diet (Gallery, March 2011) For more information, www.kerigansnutrition.com. Follow Keri on Twitter @kerigans and join her Facebook community via www.facebook.com/TheSmallChangeDiet

Filed Under: Big Picture of Health Tagged With: healthy bbq, healthy bbq recipes, healthy grilling

Creating a Positive Exercise Experience by Zachary Fiorido

May 22, 2012 By hywo Leave a Comment

How often do you say to yourself “I’m too tired to finish this sprint” or “I don’t feel like doing that exercise” Chances are you have. We are only human. So, how do we get past those days when during your workout you just don’t want to do that extra rep or mile?

Here are 3 ways to creative positivity in your workout:

Become aware of your thought patterns. Are you even aware of when you begin the negative thought patterns that zap your energy and motivation during exercise? Stay present and learn your self-talk patterns to control your mental focus. Changing negative thoughts into positive actions is essential to a healthier lifestyle. Thinking positively changes your whole body. You walk taller, smile bigger and elude confidence you never thought you had. Positive thoughts create positive actions that help you live a positive lifestyle.

Change your words. Change your internal dialogue from “I don’t want to work out” to “I want to work out because it makes me feel good.” Or “I want to work out because it decreases my stress.” Adding a reason why you want to (not why you should be) forces your mind to focus on the benefits, what you’ll gain from working out. Benefits are positive. Allow yourself to say yes to a workout, and to better health!

Block Negativity. Block out all that negativity that comes to your mind when exercising. When the negative thoughts begin, have a mantra in place to repeat over and over again, until your negativity pattern is broken. For example, “You can do this!” Or “this is the last sprint, no problem.” Or “I’m not tired” also works. Blocking out negative thoughts is a way to push yourself to reach your goals.

Zachary Fiorido is a Fitness Expert, Film/TV Actor, Personal Trainer, Group X Instructor. Connect with Zachary via Facebook: Facebook.com/ZacharyJFiorido

Filed Under: Big Picture of Health Tagged With: exercise and positive self-talk, making exercise enjoyable, positive thinking

Parents Guide to Summer Survival by Juli Shulem

May 20, 2012 By hywo Leave a Comment

As another school year comes to a close, summer months bring changes in schedules. For a smooth transition to summer, begin your planning now. Even though kids are on vacation from school, life and responsibilities of parents don’t enjoy a vacation. Achieve a balance of fun and work by planning early and implementing four actions now!

Get YOUR chores done before school is out. Take advantage of the last few weeks of the school year to get things done for yourself that are best done without having children in tow. Make a list of those items that are easier to do sooner versus later and those which can be done with your family around.

Confirm your summer daily schedule before summer begins. Plan the activities your children and family will be participating in: camps, get-aways, at-home activities. How will your children be occupied? They don’t necessarily have to participate in scheduled activities every waking moment of every day – yet there should be some structure to the days. Before summer officially begins, call a family meeting. Ask all family members to sit down and share what they would like to do with their days. Perhaps new life skills can be developed, for example the children could learn about cooking dinners, since they won’t have homework to contend with. Follow through with a written and posted schedule, so all family members are aware of who is doing what, where and when.

Plan non-planned time. Be sure to allow for adequate “down time” as students work hard over the course of the school year and most will enjoy sleeping in for a change. If a family vacation is in the plan, try not to make it an endurance run – take everyone’s needs into concern. Ask each family member what they would like to do and aim to accommodate each request as best as possible.

Post a written list of activities. For example, heading to the local farmers market, attending a festival in your local park or participating in an activity at your library. Make a chart of “things you can do this summer” for the children and place it within view so when they come to you after a week whining “I’m bored” you can direct them toward the chart to pick an activity.

Planning ahead for the summer, will make the time spent more rewarding and less stressful for all family members!

Contributed by Juli Shulem (jshulem@gmail.com/805-964-2389), Efficiency/ ADHD Coach. www.julishulem.com, Efficiency Expert since 1984, and author of the eBook, Order! A Logical Approach to an Organized Way of Life, www.getordernow.com

Filed Under: Big Picture of Health Tagged With: planning for summer activities, summer for kids, summer schedules

The Buddy System by Mary Miriani

May 16, 2012 By hywo Leave a Comment

Remember the buddy system? It is a system critical to survival should something go wrong. As it turns out, it is also an effective system to implement when beginning an exercise program. A workout buddy can keep exercise both motivating and interesting. The advantages of exercising with a friend, as well as choosing the right buddy often make or break success efforts.

Working up a sweat with a friend is a great thing, especially if you hate to exercise. Having a buddy keeps you accountable. It is much harder to skip your daily exercise if you know there is somebody counting on you to show up. Exercise is more enjoyable when shared with others. It fulfills the human need to socialize.

People are social animals, and thrive on the feeling of being “in this together.” Exercise buddies both motivate you to keep your exercise commitment, and celebrate your victories, such as pounds lost or miles walked. They encourage you when the scale is not budging, and keep you focused. That is, if you have chosen the right partner.

Here are the essential qualities to consider when choosing an appropriate exercise buddy:

They keep it positive. The person you choose to exercise with needs to possess a positive attitude. Negativity is the enemy of long term success. Exercise is supposed to make you feel good. How can you feel good when your focus is on what is ineffective? Patience and persistence are good attributes in a workout buddy, especially if you are not. Impatience undermines the most well intentioned exercise plans, because, despite being bombarded by get-fit-quick messages, it takes at least twice as long to get fit than to become unfit.

They possess a stick-with-it quality. You don’t want a partner who easily gives up when it gets tough. And let’s face it, getting fit is tough.

You share similar capabilities and exercise experiences. Look for friends who have similar goals and fitness levels as you. If your buddy is too advanced or too far below your fitness level, you or they will be likely to quit due to difficulty or lack of results.

Their personality is a match for yours. Most important, you need to enjoy the company of the person you workout with and the activity you choose. No one sticks long-term with something or someone they dislike, regardless of activity results or progress.

Set a goal to find a workout buddy, and then commit to an activity you both enjoy. You will survive your exercise program and reap the benefits of better health.

By Mary Miriani. BA Exercise Science; ACSM Health/Fitness Specialist.
Reality Fitness, Inc.; Naperville, IL. Contact her via email, mary@miriani.com.

Filed Under: Big Picture of Health Tagged With: exercise buddy, exercise partner, how to find an exercise training partner

Wellness at Work by Kaye Kennedy

May 7, 2012 By hywo Leave a Comment

Working fitness into the work day can be a challenge. The nature of work is often contrary to healthy living. We sit at computers all day in high stress environments and are plugged in to our Blackberry’s around the clock. Given the amount of time we spend on the job, we need to figure out how to be healthy while doing so. Use these tips to work health and fitness into your day:

Participate in your company’s wellness program. Rising healthcare costs are compelling more companies to implement wellness programs. Such programs are low hanging fruit for employees. They often include educational information on topics like weight loss, smoking cessation, nutrition, and more. You might even score a discounted gym membership or free health screenings that can aid in early detection of health problems like diabetes, high blood pressure and such. Often cash incentives are offered to increase employee participation. Consult your human resources department to learn what your company offers. Your inquiry may be the nudge the company needs towards wellness.

Move more. Keep moving throughout the day. Many mistakenly think that working out after work and on the weekends is enough. Being a weekend warrior will not overwhelm the effects of sitting all day. Research shows that sitting for long stretches may be just as bad for your cardiovascular health as smoking. The body goes into metabolic shut down when we sit. It’s much like what happens to our computers when left idle for a few minutes. To combat this, stand up and move every hour. Take calls standing, walk to your boss’s office to discuss business instead of firing off an email and conduct walking meetings.

Plan your meals.Fuel your body and your mind with a healthy breakfast to keep your energy up and prevent over eating. Keep healthy snacks at your desk like fruit and nuts. Whether you bring lunch or got out, a little forethought goes a long way. Pack a healthy lunch the night before. Grab menus from restaurants near the office and establish healthy “go to” meals. Staying fit at work boils down to smart choices. Small changes over time can yield big results. Set a small goal like drinking more water and focus on it. Once you accomplish that, incorporate another small goal. Over time, you will achieve lasting lifestyle changes.

Kaye Kennedy is the Director of Corporate Health and Wellness at MBS Wellness. MBS Wellness specializes in creating custom wellness programs for small to mid-size companies that yield measurable results. Contact her at Kaye@mbswellness-sf.com or 1.888.957.9940 x1. Visit www.mbswellness-sf.com and follow MBS on Twitter @MBSWellnessUSA.

Filed Under: Big Picture of Health Tagged With: corporate wellness, improving health of workers, staying fit at work, wellness work programs

Springtime Healthy Eating by Keri Gans

May 1, 2012 By hywo Leave a Comment

Spring is the in air, which means swimsuit days are just around the corner! The good news is that along with spring comes many delicious, healthy vegetables and fruits that are figure friendly.

Look for these nutritious choices at your local farmer’s market or in the produce section of your neighborhood store. Include them in your healthy eating plan at home or use them as your go-to side dish when dining out. Here are a few nutritious choices, along with preparation ideas to consider:

Beets: Serve on top of arugula, with red onion slices, drizzle of olive oil, sprinkle of feta and a squeeze of fresh lemon. However, if you are adventurous in the kitchen, shred and add them to quinoa.

Asparagus: Pre-heat the oven to 425 degrees. Cut off the ends of the asparagus and lay on baking sheet, drizzle with oil & place in oven, cook for 10-15 minutes or until slightly brown. Sprinkle with tablespoon of Parmesan cheese and serve. Other great ways to enjoy are to simply throw them into a pasta sauce, an omelet, or steam and puree into a soup.

Artichokes: Enjoy artichoke hearts thrown into a salad or a pasta dish. When in a pasta dish they take up so much room, you need less actual pasta, a real calorie saver. Simply enjoying a whole steamed artichoke drizzled with olive oil and a little lemon (or a tiny bit of butter) can’t be beat for a refreshing side dish.

Strawberries: No recipes needed here. Simply wash and eat. Or top your cereal with them, your oatmeal, or a cup of low-fat Greek yogurt or cottage cheese. If you feel like you would rather be eating a piece of strawberry pie, try taking a cup of strawberries, top with a crushed graham cracker and a heaping tablespoon of low-fat whip cream. You’d just be surprised how easily that piece of traditional pie becomes a memory.

Besides being helpful for your waistline, buying fruits and veggies that are in season are also good for your pocketbook. In season foods are typically less expensive.

By Keri Gans, MS, RD, CDN, Nutritionist in Private Practice in NYC, Media Spokesperson, & Author, The Small Change Diet (Gallery, March 2011) www.kerigansnutrition.com. Follow Keri on Twitter @kerigans and join her Facebook community via www.facebook.com/TheSmallChangeDiet

Filed Under: Big Picture of Health Tagged With: healthy fruits and snacks, springtime fruits, springtime vegetables

The Two-Wheel Advantage by Nancy Maier

April 22, 2012 By hywo Leave a Comment

Why make bicycling a habit? In celebration of Earth Day, here are just a few reasons!

Be Eco-Friendly. Commuting via bicycle means one less car is on the road. Reduce your carbon footprint, save fuel, maintenance and parking costs and get fit at the same time. During your commute you’re able to explore back country roads, coastal routes or any one of the hundreds of bike paths which have been installed all over the US, Canada and Europe.

Experience Community on a Small, Local Scale. Whether you are an avid or novice cyclist, traveling by bike enables you to see and feel the countryside, small towns and big cities at your own pace. You’ll notice unique landmarks and sites that in a motorized vehicle would quickly pass you by!

Give Back. Cycling for a cause can also be a great way to spend your time. There are hundreds of charities which sponsor single and multi-day cycling events. Usually there is a registration fee and then you are asked to solicit donations to support a worthwhile national or local cause. The organizers usually provide roads marked with the route, well stocked rest stops and mechanical support. This is a great way to meet hundreds or thousands of other like minded cyclists.

Support Alternative Transportation Programs. Over the past five years, many of the major cities throughout Europe and the US have instituted Bike Share. If you are on vacation and decide to go for a ride, you can take a bike from a bike share station in Paris, Barcelona, Washington DC or Denver for example, and return the bike to a bike share station in a different part of the city or a different city entirely.

By Nancy Maier. Nancy may be reached via email, maier@pedaling.com. Visit http://www.pedaling.com for all your bicycling information, including a listing of cycling events, as well as the perfect Guided or Self Guided Bicycle Tour in the US, Canada, Europe, Asia, Australia/New Zealand, Africa, Central/South America and The Middle East.

Filed Under: Big Picture of Health Tagged With: bicycling, bicycling vacation, bike commuting, bike touring, cycling events