Outdoor Summer Activities

Presented by TP Mechanical | Provided by HORAN

There are plenty of reasons to get outside and enjoy the sunshine this summer. Spending time outdoors can increase energy, improve your mood and burn calories. Just remember to wear sunscreen and stay hydrated!

Below are some fun outdoor activities to get you moving:

  • Swimming: This full-body workout burns about 476 calories per hour.
  • Hiking: Burn around 442 calories per hour while spending quality time outdoors.
  • Biking: This low-impact activity burns about 476 calories per hour and strengthens your legs.
  • Volleyball: You can burn around 544 calories per hour playing this beach sport.

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Acid Reflux

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Many people have experienced heartburn at some point in their lives, but what happens when it becomes a frequent or even daily occurrence?

Problems associated with chronic acid reflux, or gastroesophageal reflux disease (GERD), can lead to the erosion of tooth enamel—requiring costly dental restoration—and may even increase the risk of developing cancer of the esophagus.

Most people can prevent severe tissue damage and manage GERD through diet and lifestyle changes. First, they should try to identify and eliminate foods that cause acid reflux. Though individual triggers may vary, common foods that cause acid reflux include alcohol, caffeine, citrus, chocolate, spicy or fried foods, garlic, onions, peppermint and tomatoes. After eliminating their triggers, individuals should try to limit portion sizes as well.

When you eat is just as important as what you eat. It is recommended that acid reflux sufferers wait at least three hours after dinner before going to bed. For many, this means eating dinner earlier.

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5 Essential Nutrients for a Healthier You!

Are you wanting to make a commitment to your health in the new year? To improve it and maybe become more active? Take a look at this article from Everyday Health for great tips on the 5 Essential Nutrients to Maximize Your Health | Guide to Essential Nutrients | Everyday Health.

Health

Ebola Outbreak Reaches U.S.

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Ebola-outbreak-graphicThe recent deadly outbreak of Ebola in West Africa—the worst in history—has seized the world’s attention, along with news that the virus has shown up in the United States.

Ebola is an acute viral illness characterized by the sudden onset of fever, debilitating weakness, muscle pain, headache and sore throat. People often confuse the illness’ early symptoms with cold or flu symptoms.

Ebola is not a respiratory disease like the flu, so it is not transmitted through the air or through contaminated food or water. Ebola can only spread to other humans via contact with their bodily fluids, including saliva, sweat, blood and vomit, so people can only get Ebola from touching the bodily fluids of a person or animal that is sick with or has died from Ebola, or from exposure to contaminated objects, such as needles.

Though the Ebola outbreak has shown up in America, health officials have stressed repeatedly that the general public is at very low risk for contracting the virus, and they are instructing health workers on the proper precautions to take if they are called upon to treat an infected patient.

Healthy Aging Month

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Group of adult multiethnic friends playing American football onSeptember has been designated as Healthy Aging Month—an annual observance designed to focus national attention on the positive aspects of growing older. Healthy aging involves developing new skills and interests, learning to adapt to change, staying physically active and being connected to your community and loved ones, instead of being consumed with anxiety about aging.

Exercise is a great way to stay healthy as you grow older. All older adults should avoid inactivity. Some physical activity is better than none, and those who participate in any amount of physical activity gain health benefits. Government health agencies recommend 150 minutes per week of moderate-intensity exercise for all adults. Additionally, eating a low-salt, low-fat diet with plenty of fruits, vegetables and fiber can reduce your age-related risks of heart disease, diabetes, stroke, osteoporosis and other chronic diseases. Whatever improvements you undertake, do so with determination and remain positive.

The Risks of Sitting

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Some doctors are saying that sitting is the new smoking. According to the Mayo Clinic, sitting, like smoking, is a pervasive problem that harms your health. Approximately 80 percent of Americans work a non-active job, making all-day sitting a common condition.

Businessman With Lower Back AcheLengthy, non-interrupted sitting causes poor circulation and low calorie burn and is linked to various health problems, including obesity, hypertension, diabetes and cardiovascular disease, as well as stiffness, headaches and sluggishness.

Your job may require you to spend a considerable amount of time at a desk, or maybe you’re fond of all-day movie marathons. Try these tips to sit less, move more and improve your health:

  • Stand while talking on the phone or watching television.
  • Try a walking or standing meeting at work.
  • Stand up and stretch at least every hour.
  • Wear a pedometer and find ways to add steps into your daily routine.
  • Take the stairs when possible.
  • Consider walking or biking when commuting to work or running errands.

 

Grilled Vegetables

Presented by TP Mechanical | Provided by HORAN | Source: USDA

5 nutrition textures (fruits and vegetables isolated on white)It’s about that time of year when many people are thinking about firing up the grill. Here’s a great grilled vegetable recipe to celebrate summer’s approach.

• 2 tbsp. vegetable oil
• 2 garlic cloves, finely chopped
• 3 sweet potatoes, cut into 1-inch slices
• 3 corn cobs, cut into 2-inch sections
• 1 eggplant, cut into 1/2-inch slices
• 12 green onions, trimmed

Mix oil and garlic in a large bowl. Add vegetables and toss. Place vegetables on broiler pan or grill. Cook 10 minutes, turning twice until vegetables are tender. Place vegetables on platter and serve.

Yield: 6 servings. Each serving provides 190 calories, 5g of fat, 0g of saturated fat, 0mg of cholesterol, 45mg of sodium and 8g of fiber.

Healthy Grilling

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Man with tongs cooking on a back yard barbecue.Grilling is a popular summertime cooking option, and a cookout is a great way to bring family and friends together on a warm afternoon. Here’s a few tips to make sure the grill is a boost to your diet:
• Toss veggies on the grill—zucchini, eggplant, corn, asparagus and bell peppers are all great grilling veggies.
• Trim fat off meat—not only does this keep you from eating excess fat, but it also reduces potentially cancer-causing polycyclic aromatic hydrocarbons (PAHs) from forming in the smoke that coats the meat after fat hits the flames.
• Avoid charred parts of grilled meat—the black portions of your hamburger can contain heterocyclic amines (HCAs), which are another carcinogenic compound formed when meat is exposed to high heat.
• Use a spicy marinade—it can make your grilled meat healthier by helping to reduce the number of HCAs that attach to the meat during cooking.

Pilates 101

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Pilates is a style of exercise that has recently surged in popularity. It builds flexibility, muscle strength and endurance in your body’s core.

Its inventor and namesake Joseph Pilates developed the system in the first half of the 20th century. Drawing on bodybuilding, yoga and gymnastics, Pilates refined his system while held in an internment camp during World War I. Having access to only bare-bones equipment, he designed a crude series of resistance machines, and even today, some Pilates equipment resembles furniture that might be found in a prison hospital. After the war, he immigrated to one caucasian man exercising workout fitness in silhouette studithe United States and opened a studio in New York City, where he taught until the 1960s.

Despite its relative newness on the fitness scene, Pilates has been embraced for the emphasis it puts into improving coordination and balance, as well as developing strong arms, legs, hips, back and abdominal muscles.

People of all fitness levels can enjoy the benefits of Pilates, and it can be an integral part of a total fitness program. Pilates allows for different exercises to be modified for difficulty ranging from beginning to advanced. Intensity can be increased over time as the body conditions and adapts to the exercises.

A word of caution when looking for a Pilates studio or trainer: There is no mandatory accreditation process for Pilates instruction, and anyone with no prior training can offer “Pilates” to the public. To find a qualified instructor in your area, check with local gyms and don’t be afraid to ask about background training and apprenticeships.

Stroke Awareness Month

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Stroke is among the leading causes of death in the United States and is a major cause of adult disability. There are two types of strokes that cause damage to the brain by stopping blood flow: ischemic and hemorrhagic. Ischemic strokes are caused by a blood clot, while hemorrhagic strokes are caused by ruptured blood vessels.

If a stroke occurs in the brain’s right side, the left side of the body and face will be affected, which could produce paralysis, vision problems and inquisitive behavior. A stroke occurring on the left side of the brain may produce paralysis on the right side of the body, speech or language problems and slow, cautious behavior.

The chance of having a stroke approximately doubles for each decade of life after age 55. Gender, ethnicity and heredity have also been found to be determining factors in the likelihood of suffering a stroke. However, there are preventive measures you can take to reduce your risk of stroke, including eating a healthy diet, maintaining a healthy weight, getting enough exercise, reducing alcohol consumption and not smoking.