Archive | May 2013

National Women’s Health Week!


Hi Ya’ll,

Sorry  I have been absent–I admit I have had some issues with my scale, WE aren’t friends! And trying to ‘get my act together’ has been a struggle! I am FINALLY back on track, getting my head together and what not. I will discuss all THAT in my next post.

I though ya’ll find this interesting, thanks Michelle (the below if from her) for getting me off my tail and helping me motivate

 

xoxoxo

Traci

Smart Ways To Stay Healthy and Fit

 

Smart ways to stay healthy and fit

 

 

 

 

 

 

 

 

Women seem to have natural tendency to focus on their bodies, appearance, health and fitness. National Women’s Health Week, May 12th to 18th, gives women another opportunity to learn new information on the best ways to maintain fitness levels and improve health. Researchers have learned that there are three basic ways woman can keep their nutritional levels and exercise levels in healthy balance.

 

Balanced Nutrition

Healthy eating should being early in life with an emphasis on nutritious foods and avoidance of fast foods and processed foods that are high in calories, fat and sodium. Lean meats, whole grain carbohydrates, lots of vegetables and plenty of fruits will help to maintain healthy nutrition and will promote weight loss naturally. Low-fat or fat-free versions of dairy products will help to keep calcium levels up and calories down. Omega-3 fatty acids found in fish, nuts, seeds and olive oil help to maintain heart health and normal cholesterol levels. If you stick to healthy foods, you will find that you have less need to snack on sugary foods to curb hunger. Your skin, hair and complexion will have a natural glow from the vitamin and minerals contained in these foods.

 

Regular Exercise

All women should incorporate regular exercise into their week to improve health, maintain weight and regulate mood. Exercise has benefits throughout women’s lives, regardless of the type you choose. Combining exercise types can often produce the maximum effect on fitness. Aerobic exercise like running, walking, tennis and bicycling works out the large muscles of the body and burns calories. It also improves cardiovascular health. Stretching exercises such as yoga and Pilates help to keep muscles and joints flexible to avoid injury. Strength training such as free weights, resistance bands and weight machines help to increase endurance, prevent fatigue and strengthen bones.

Special Situations

Women should also ensure that they make the proper adjustments during those special times in their lives when nutritional and exercise needs change. Pregnancy requires women to double the efforts to eat right and choose foods that are rich in vitamins, minerals and protein to help nourish the growing fetus. Though exercise is still important during pregnancy, you may have to revise your routine to prevent back problems or joint injuries as the baby grows. As women mature, the hormones that protect them from heart disease and stroke diminish, so they must compensate by taking additional care with nutrition and exercise. Eat more calcium-containing foods to help keep bones strong and protect your joints when exercising to avoid long-term damage from osteoarthritis

 

I have just joined Planet Fitness and going three to four times a week and REALLY enjoying it! They have given me activities, weights, machines to build up my thigh as well.  If not at the gym, I will be walking outside, my favorite!

 

Another easy way to boost your motivation is by music or inspirational quotes.  Take this water bottle from Lululemon for example; a humorous quote to look at when I exercise or to keep on my desk.  But the change that makes the most difference in how people feel is in their improved diet.  Now I’m older and I need to protect my skin from the sun.  Like most people I have sensitive skin, so I need a special sunscreen that is made for sensitive skin from natural ingredients.  Hat and sunglasses are also important!

Green smoothies make for an easy on-the-go breakfast for those hectic mornings.  Smoothies are great because you can customize the ingredients you use in your smoothie.   It’s important to improve your diet when looking to improve your overall health.  Your body needs nutritious foods as fuel for when you exercise.

 
http://womenshealth.gov/publications/our-publications/fact-sheet/physical-activity.cfm#d