Thursday, 21 June 2012

Tips for Dealing with Leg Muscle Cramps



1. DON’T FORGET TO STRETCH.

Stretch your calf muscles by standing on the edge of a thick telephone book, making sure that only the front half of your feet rests on the book and the back of half is suspended over the edge. Rock your feet up and down 10 times, rest for 10 seconds, then repeat. Do 3 to 5 sets of this exercise.

2. USE YOUR FOOTBOARD.

If you have a footboard on your bed, keep both feet flat against the board while sleeping. In an article for The Manila Bulletin, Dr. Eduardo Gonzales shares that using a footboard while sleeping "simulates walking" and "prevents awkward positioning of the feet during sleep."

3. GET YOUR DAILY DOSE OF MINERALS.

Make sure you’re getting your daily requirement of minerals like calcium, magnesium, potassium, and sodium. Muscles will move only when ordered to by the brain, which sends electrical messages to the muscle telling it when and how to contract. Minerals, which are also electrolytes, help get the message through. If you are not getting enough of these minerals or losing a lot through vigorous exercise, you're setting yourself up for a painful muscle cramp.

4. CONSULT YOUR DOCTOR.

Leg cramps may also indicate some deeper problem, such as an inflammation or clotting of deep leg veins (especially if you’re taking oral contraceptives). If your leg cramps persist or even get worse, see your doctor as soon as possible.


source: femalenetwork

Tuesday, 5 June 2012

How Health Savvy Are You?

Getting all your info from the Internet is like playing poker. You could be falling for a bluff or lapping up bogus data because a glitzy website purports to hold the truth, just like the cocky player opposite you who raised the stakes. Sixty percent of people said their online research influenced how they dealt with their condition, according to a 2009 Social Life of Health Information report by the US non-profit think tank Pew Research Center. Googling health and fitness information is such a phenomenon that it has its own name: “cyberchondria,” in which the patients believe they’re sick from what they’ve read on the net. Sometimes it’s difficult to separate the truth from the lies.



source: femalenetwork

Wednesday, 30 May 2012

Read the Label: 5 Things to Check When Picking Healthy Packaged Food


1. CARBOHYDRATE CONTENT
Snacks and sweets should be low in sugar, while complex carbs such as pasta, breads, and crackers should be high in sugar. Choose snacks with less than 10 grams (g) of sugar per serving. Remember that you also get sugar content from your vital daily intake of fruits (2 to 3 fruits per day).

2. PROTEIN CONTENT
The higher the protein content, the better for building or repair of muscle tissue. Make sure to get at least 15g of protein (from fish, chicken, or meat) in each meal to meet your daily protein requirement. For carb products like bread or snacks like crackers and bars, look for at least 3g of protein per serving. For dairy items such as milk or cheese, look for at least 6g of protein per serving.

3. FAT CONTENT
Go for products less saturated in fat and, as much as possible, with less than 5g of fat per serving. If a product contains more than 5g per serving, don't eat too much of it. The rule of thumb is no more than 50g of fat per serving (a tablespoon of oil already contains 15g of fat).

4. SODIUM CONTENT
The lower, the better-try to go for less than 500mg per serving so as not to exceed more than the recommended 2,000mg per day. Stay away from food that's high in sodium, especially if it's also high in fat and content.

5. FIBER CONTENT
The more grams of fiber per serving, the better. Eat 25 to 25g of fiber per day. You can get significant amounts of these from vegetables and whole wheat grains.


source: femalenetwork

Tuesday, 22 May 2012

Exercising with a Friend May Help You Stick to Your Fitness Program

Summoning the will to exercise can be challenging at times, but according to a new study published in the Annals of Behavioral Medicine, it becomes easier when you find someone to run the rounds with you. Researchers say that having an exercise buddy may help you stick to your fitness program more than exercising alone.

For the study, 58 women from university-based physical courses were gathered and asked to ride on a video game exercise bike under certain conditions. One group was asked to exercise with a virtual buddy; another group was paired up with a virtual individual and was told that their performance would be measured as a team. Meanwhile, the last group was asked to exercise on their own. The women who had exercise companions met their partners via a pre-recorded video chat and were told that they would be exercising with them at the same time in another lab. All of the participants were asked to cycle for as long as they felt comfortable.

Results showed that women who exercised as part of a team stayed, on average, two minutes longer on the exercise bike than those who rode the bike independently with a partner. Results also revealed that they stayed on the bicycle for twice as long compared to those who exercised alone.

The study presents strong evidence that finding someone to exercise with you and sharing your fitness goals is an effective way of sticking to your fitness plan. If you really want to make exercising a habit, find someone to join you. Having a friend or a family member makes even the most dragging of activities more fun.


source: femalenetwork

Thursday, 10 May 2012

5 Brunch Mistakes To Avoid


1. You Overcook The Eggs—Even the most casual cooks can fry eggs decently—after all, it's usually just a matter of breaking a few into a skillet and then tending to them. But things get dicey when you're cooking brunch for a big crowd. Suddenly this simple task seems incredibly complicated—how do you deal with a large skillet overflowing with beaten eggs? How do you make sure the whole mess gets cooked through but not burned? And once you've got them cooked, how do you keep them warm without turning them into an inedible rubbery mess?

The easy fix? Make a brunch casserole! Rather than fighting your eggs, make them work for you—in a delicious casserole, strata or frittata. If your recipe is a good one, you'll take the guesswork out of cooking eggs perfectly and deliver something your guests will love. Plus, you'll have all the prep done ahead of time, so you'll actually be able to hang out with your guests!

2. You Burn the Bacon—Some people love crispy bacon and some prefer it chewy, but pretty much no one wants bacon burnt to a crisp. When you're running around attending to a million things at once, it's easy to char bacon without meaning to. A hot skillet and a distracted cook can be a recipe for the smoke alarm.

An easy way to avoid burning bacon is to cook it in the microwave. It's easy: Cover a microwave-safe dish with a couple of paper towels. Add bacon in a single layer. Cover the bacon with a couple more paper towels and cook in 2-minute increments until crispy. This method is actually healthier than pan-frying, since it allows much of the fat that drains from the bacon as it cooks to be absorbed. There's an added bonus to this method, too—less cleanup!

3. You Forget to Incorporate Healthy Foods—Pancakes! Bacon! Hollandaise sauce! With fun foods like these, it's easy to forget about simple things like, you know, fruit and vegetables. Your guests will thank you, however, if you remember to set out some healthy options.

Here's my simple rule of thumb: having protein and fiber together helps you feel full for longer, so make sure you have both elements at your brunch. The protein part should no problem (see the last two tips). As for fiber, think fruit, vegetables and whole grains. Your guests will appreciate you all day if you remember to include a fruit salad, a green salad and some whole-grain muffins.

4. You Miscalculate How Much Food You Need—This is probably the most stressful thing about cooking for a crowd. After all, no one wants to run out of food at a big get-together, but no one wants to blow a ton of time and money preparing way too much food either. And while most seasoned cooks are somewhat familiar with figuring out how much to cook for dinner (when chances are that most guests will be eating your main course and sides), it's a lot harder to gauge what people will eat at brunch.

Here are some basic guidelines. Generally speaking, 3 ounces cooked (4 ounces raw) is a healthy portion per person for proteins, so try to shoot for that. For eggs, that means about 2 medium eggs per person, so make sure you make enough of whatever casserole or frittata you've decided on for each person to have that. Try to stack the menu with make-ahead foods (think: muffins, quiches, salads, etc.) that'll be good for a few days after your meal. That way, even if you have leftovers they won't go to waste!

5. You Run Out of Champagne! I love having a special cocktail when I'm enjoying brunch—a peppery Bloody Mary or citrusy mimosa just makes the whole morning seem more special. That's why I hate it when people (myself included!) run out of drinks. I think that often people plan the rest of their brunch menu and then just pick up a bottle of Champagne the day before and hope they have enough.

If you're going to serve a mixed drink at your brunch, you may as well plan for it. By following a recipe (and doubling or tripling if need be, depending on the number of people you'll be serving), you'll be better able to make sure that your guests have enough to drink. Check out some great, summery cocktail recipes here.

Thursday, 26 April 2012

Get in the Right Mindset to Exercise Regularly



Getting in shape is not that difficult a resolution to keep. You just have to set your mind into goal-mode, and exercise will come naturally to you. Here are five simple steps in order to get into the right mindset to work out regularly. Remember, exercise not only makes you look better, but it makes you feel better, as well.

 
1. Set Realistic Expectations
Before you actually begin your new workout routine, set a goal for yourself. What exactly do you want to achieve—weight loss, toning, maintainance?

If you are new to exercise, do not overwhelm yourself. Try to stick to one small physical goal, and keep a list of objectives. When you set realistic expectations for yourself, you will be able to obtain them. Then, you may work on the more difficult objectives. It's that simple.

If you are considering joining a gym, many gyms have personal trainers available to help you set a goal for yourself. If you are uncertain about what you want to achieve, or even how to physically do so, personal trainers are key to improving your mindset. They will give you that extra push that you sometimes need to remain focused.

2. Find a Fitness Buddy
With eight out of 10 people possessing the same healthy resolution to get in shape, it shouldn't be too difficult to find yourself a friend to work out with. Studies show that when you work out with a fitness partner, you are more motivated to your workout routine. Whether you are simply having more fun while working out with a friend, or you feel more competitive and push yourself to the limit to be the best, depends on your personality. Either way, having a friend right by your side proves beneficial.

3. It Does Not Matter What You Do …
… just do something! It does not matter if you cannot afford an expensive gym membership. Just because you do not have access to those state-of-the-art fitness machines, does not mean you cannot exercise efficiently. Exercise does not have to be formal. Run up and down your stairs 10 times a day. Take your dog outside for a jog, or even a quick jaunt, around the neighborhood. Anything that makes your heart beat faster and your body use oxygen more rapidly is a form of cardiovascular exercise. So, do not let anything discourage you from your ultimate fitness goals.

4. Eat Healthy
In order to become physically fit, working out is half the battle. You must eat a healthy diet to maintain a good fitness program. If you can afford it, consult a dietician for nutritional advice. A good dietician can tell you what foods to eat to compliment your workout and help you attain a leaner, healthy body. Remember, even though you may work out consistently, if you do not offer your body enough nourishment, all of your hard work will be for naught. A body needs to eat healthy in order to properly receive the benefits of exercise.

5. Have Fun!
You are not alone! There are millions of others who want to exercise on a regular basis, but find it difficult to stay motivated or interested. As physical as exercise is, the first step to any kind of exercise is your mental state. It is important to remember that you exercise, not to torture yourself, but to make yourself feel good. So, do things that you enjoy. For example, yoga is a wonderful way to cleanse your mind and become fit at the same time. Or, join a basketball league, and forget that you are actually exercising while having a great time! Also, free weights can be difficult to repeatedly lift, but think of that lovely burn you receive at the end.

 
source: femalenetwork

Sunday, 22 April 2012

Dance Workouts to Try

1. JUKARI
If you've seen Pink’s 2010 Grammy number, in which she wowed the crowd as she gyrated and spun in midair, you probably thought her rock-hard abs were so well-deserved. Her performance featured moves from the famed Cirque du Soleil, the company that gave the world theatrical wonders of gravity-defying acrobatics and literally, amazing grace. Using a Jukari Band (TM), a lightweight, flexible band, women can groove to the theatricality of Cirque du Soleil. This workout consists of dynamic, upbeat, artistic movements designed to banish blahs from regular gym workouts. Women can expect to enhance their flexibility and strength. While the workouts mimic everyday movements, the body is continually challenged by Jukari, which requires balance, core muscles and range of motion.


2. FLAMENCO
“Women can be demure and delicate but another side of us is fierce, independent and wanting to dominate.” The movements of flamenco are almost trancelike, with sudden whips and swishes from your core. The hands are critical as they twist and express their own emotions. “Your center of gravity from the waist up is pulled up, but waist down, there is a certain heaviness or weightedness in your position. And flamenco is not just a dance, it’s also about the music, the song—it’s a whole culture altogether.” Women of all ages have come for flamenco lessons, and they've found that they all emerged more confident, more graceful, and stronger. It’s not just a physical workout. For some, it’s a sense of empowerment or accomplishment. For others, they start to lose their inhibitions.


3. SALSA
Here’s a way to get the best of both worlds—getting fit while socializing. The salsa club scene is great for social interaction. You can dance with anyone and everyone, and the style of each dancer varies from different dance background that they can incorporate.


4. BOLLYWOOD
Yeah, you think they’re cheesy, but the dance moves on the Bollywood films are a major dance workout. Bollywood dancing is a celebration. Bollywood is a fusion of three dances, according to Besa, It has elements of hiphop, bellydancing and Indian folk dances, specifically Bhangra and Kathak. A dance workout like this one makes you feel that you are starring in your own Bollywood film.“ Though not to be confused with bellydancing, which focuses on channeling all gyrations on your midsection, Bollywood dancing is the larger-than-life version. Movements are big and expressive, and your eyes and face have to constantly follow your fingers as you move. The dance is really fun, festive and colorful. Theentire body moves, with some isolated movements of the chest, hips and shoulders.


5. STRIPTEASE
Striptease is a very aggressive dance.You have to be in control, and women should learn to not be timid. Apart from unleashing your inner tigress, striptease is great for toning your body, too. It’s a workout for the legs and the gluteal muscles (your bum!), as most of the movements are in a ‘Grand Plie’ (a deep squat position), combined with gyrations. You need to use your abdominals, too. Students always say they have too much fun getting sexy to notice how much their muscles hurt afterwards. Striptease is ideal for everyone, not just for the dancefloor-and-club-philes.


source: femalenetwork