How to Choose a Right Shoes for Nurses


How to choose a right shoe for a nurse?

Portrait of a smiling nurse in front of her medical team

When you don’t choose the right shoe for you, then you will have to suffer the pain both literally and figuratively. Shoes for nurse come in different variety of shapes, designs, andstyles that might be confusing when you choose to buy the best one for you.

Each shoe will perform differently and it will make an impact on your work throughout the day. These all will be main things which you have to look out for when you want to avoid adding any confusion or stress to your work. Here is a list of factors which you have to look for when choosing a nursing shoe.

When you make sure you choose the right shoes according to these factors, then it will be a great choice for you. These factors will be applicable for both men and women nursing shoes.

  • Weight & Comfort:


Shoes are something which will be needed for daily activities, so the weight of the shoe plays a major role. When you choose a shoe which is clunky or heavy, then it might affect your comforts and your mood throughout the day.Choosing ultra-comfortable shoes like a best nursing shoes  or atleast the ones which don’t create discomfort will ensure your performance at work is highly good.

When you are working at a desk all the time, and then choosing a shoe which is heavy doesn’t affect your performance. But, when you are on the feet all the time, then choosing something which is lightweight and comfortable is the one right for you.

When you choosesomething lightweight and comfortable, it will make your overall performance better, also when you choose it with a pair of compression socks it will help improve your blood circulation and flow.

Continue reading “How to Choose a Right Shoes for Nurses”

What Is The Best Way To Protect Your Feet?

Making your feet pain-free is very easy. Following healthy measures like good hygiene, using proper fitting shoes and doing self-examinations will be helpful. When you want to stay active and feel good, then having a healthy foot is important, which will avoid you having unnecessary problems and pains. So please don’t neglect your feet!!

Tips for having a healthy foot

There are certain tips which you have to follow for keeping your feet in good condition.

  • Keeping your feet dry and clean

When you follow good hygienic techniques, then your feet will be healthy. Cleaning and scrubbing your feet thoroughly with soap and water while taking a bath can help a lot in keeping it that way.

After cleaning it, you should dry it thoroughly. Fungal issues occur when you keep your feet with moisture, which will make it more difficult for you. Make sure of keeping your feet as dry as possible to be away from any fungal issues.

  • Inspecting your feet regularly

Keeping a track of your feet by inspecting it then and there while taking a bath is a good practice. While cleaning and drying off your feet, take a good look at your soles for scaling and toes for any peeling. This condition is said to be as athlete’s feet.

There might also be discoloration of nails which might be because of fungus formation. People having diabetes might have high risks of foot infections and soring.

  • Proper cutting of toenails

When you don’t properly cut the toenails, then it will lead to pain or uneven nail growth which is not good.

  • Hiding ugly nails

When you suffer from crack, discoloration or crumbling of the nail, then it might be because of nail fungus. In such cases, when you apply nail polish it will createan infectionin the area which might make it even worse.

  • Public area protection

While in public places like gyms, public pools, and locker rooms, it is always recommended to wear shower shoes. Fungi growth and affecting will be highly possible in these areas which will lead to future infections.

  • Foot-gear sharing

When you choose to use others socks or shoes, it might not be a good practice. It is said to give a lot of fungal infections, so avoid using rental ones.

  • Clean sweaty feet

Each foot is said to have around 250,000 sweat glands galore. When you have sweat in your feet it is said to create growth of bacteria. Having a sock around your feet for keeping it dry is a good idea to maintain it healthily.

It is said that using of synthetic socks will dry away moisture quickly than that of wool or cotton. Wearing tight pantyhose will also lead to stagnation of moisture.

  • Air passable footwear

For keeping your feet dry and healthy you should wear shoes which are made of leather and has free air flow. Also, when you have very sweaty feet you should choose to use fabrics made of mesh for making it have a free air flow and proper ventilation to keep it dry.

  • Proper shoes

Wearing something tight might lead to a lot of problems, according to the researchers. It is also said that shopping of the shoes should be done by evening time after our work as our feet might be swollen that time and the size you choose then will be perfect for you.

Also, choosing the shoes while wearing the socks, which you want to wear it with will help you in determining the right size. You should choose a shoe which is broad and can give some room for your toes, it will make it a better fit. Pointed shoes will create cramp to your feet and make it difficult for your feet.

  • Knowing when you want to check a doctor

You should not treat your foot yourself on all occasions it might spoil. When you have swelling, redness, discoloration or pain in your feet, which stays for a long time, then you should check with a doctor immediately.

When the problem is minor, you can cure it with medicines or minor procedures. Making sure of the problems on the minor states will help you avoid major ones later on

Why should we wear steel toe Shoes?

Designed mainly for the workplace, steel toe shoes have found their way to high fashion. The boots which at first were only made for factory workers are sold under various brands. Indeed high-quality steel toe boots do give one a sort of sturdy look about them.

Many people however still have not recognized the need for one to wear them, here are some reasons why everyone should own a pair of steel toe boots. Continue reading “Why should we wear steel toe Shoes?”

Trampoline is an indispensable device of the kindergarten

baby-trampolineNowadays, most of parents must work daylong, so they must send their children to the kindergarten where many teachers can teach and take care of all children from 4 – 6 years old. Today, preschools design a lot of playground for baby. It will make the baby feel the excitement when going to the school. One of the indispensable equipment at this infant school is trampoline.

Why is trampoline an indispensable device of the kindergarten?

What is Trampoline? It is children’s entertainment products are widely used in schools, children’s play area and the family. Besides, it is considered as an utility sport products helping the baby play between the nature with the fresh air and cool breeze. With the playground it is very good for their health and helps them more agile.

Moreover, trampoline device has a lot of size, model, design and price and we can choose easily which it is suitable with the area of school yard or your garden. At home, you can buy a big trampoline to help all members in your family to jumping on the trampoline. It is not difficult to create a dream garden for your baby.

Special features and functions of trampoline

Surely, trampoline will have special features as well as the great functions, thus, many preschools want to invest this device to create the fun playground for baby. I will show some special features and functions as follows:

Getting what you want out of exercise, set some good goals

Have you decided to Get Up and Go and make exercise a part of your daily life? It’s helpful to have a goal. What is a goal, anyway? “A goal is, very simply, something you want,” says Elizabeth Verdick, author of Making Every Day Count and See You Later, Procrastinator. But there’s more, she adds. “A goal is something you have to be willing to work for. It may take you days, weeks, months, or years to achieve. Each person’s goal is very personal, very individual. The important thing is-your goals need to hold meaning for you.”



Verdick says thinking about SPAM can help with goal-setting. No, not the canned meat–she uses the term to stand for the words specific, positive, active, and manageable. Those are all qualities of good goals. You can reach any goal by working toward it step by step. Verdick suggests imagining a ladder, with rungs that you’ll climb to the top. “Draw a ladder where each rung is a step toward your goal,” she says. “Identify the first step you need to take, and put it on the bottom rung-then go upward from there. Keep climbing and don’t give up.”

Continue reading “Getting what you want out of exercise, set some good goals”

Crunches give you six-pack abs-and other exercise myths

Want to get in shape? Don’t let outdated advice hold you back. Too many teens (and adults) still believe hand-me-down advice that’s been repeated over and over but never proved by science. Here, two fitness pros help you separate exercise fact from fiction.


1. Crunches give you six-pack abs.

Fact: Everyone has six-pack abs-sort of. Your abdominal muscles are laid out just like a bodybuilder’s, in nice symmetrical rows up and down your belly. Most people, though, have a layer of fat over the abdominal muscles that make the six-pack difficult to see, and crunches won’t remove that fat.

“Spot reduction doesn’t work,” says Fabio Comana, a California-based exercise physiologist and personal trainer. “If you need to lose belly weight, you have to involve the whole body.”

You also have to exercise against resistance to get definition. “You’ve got to get the muscle to grow a bit to create separation between the muscle and the tendons around it,” Comana says. So if you really want a six-pack, consider holding a medicine ball to your chest during your crunches. Increase the weight over a period of weeks to sculpt your abs.

Continue reading “Crunches give you six-pack abs-and other exercise myths”

Low carb diet should or not

Many people argue that low carb diet is the last trend helping you lose more weight than other methods. There are also many diet menus like 7 days or 17 days dietary for obese people to follow. However, other opponents claim that this is actually not effective and useful for your health as well. In the negative side, I must admit that low carb is not the most ideal solution for you. These items below will explain you the reason.

  1. More stressful

Cortisol so-called stress hormone is generated more highly in the morning and when your body is fully charged with calories. However, in this time you do not want to add full foods to cover the favorable environment for this hormone. Keeping the diet for a long time does not ensure your body to function optimally. This leads to the elevated levels of such hormones. You must know that, the more chronically cortisol levels are elevated, the more you feel hunger and crave unhealthy foods, especially easy to accumulate fat like snack, sweet cakes…

In back, your hormonal environment will be negatively affected by chronic stress. This does make your health become hunger, preventing you from lose weight as well.

For this case, you could take breathing exercise to balance your psychology status and reduce stress. Or take a view of social webs such as Facebook, Twitter or books and movies. They are considered as entertainment activities bringing you relaxing hours.

Stress is one of reasons causing non-sleep that has deep relationship with weight gain and obesity. The science has shown that lack of sleep can make you always in need of foods. The person not having a fulfill sleep is very easy to be tired and less motivated to do exercise or eat healthy.

More important, there are some cases that because of lacking sleep, people feel more stressful. As the result, they find favorite foods to pass over sadness and stress. This also makes you not in control of your weight and become heavy to move.

In fact, sleep is the main factor of your health. Although you are doing everything in the right way and have no proper sleep, you will not see anywhere the result as you want.

Low carb could make people difficult to sleep. For a long time, this will cause chronic diseases like headache, Alzheimer, cancel… Thus, if you see that you have troubles with sleeping, you must go to see a doctor to be treated quickly. You could find easier ways to sleep as below:

  • No drink caffeine after 2 p.m
  • Relaxing by taking some activities before sleeping
  • Build the habit of sleeping at the same time every day
  1. Depending on low carb to get weight loss

So depending on low carb that you hardly take any exercises like gym, cardio, strengthen machine or swimming. It is claimed that only by this dietary menu, you are possible to lose weight and limit the calories. But for any ages, doing exercises is the way for you to burn calories the fastest.

Actually, exercise is crucial for both mental and physical health. Doing often exercise improves your metabolic process and increases your muscle; making you feel comfortable.

In addition, it must be claimed that what kind of exercises you should choose. The fitness workouts are available and plentiful for you to select the most suitable. If you intent to take part in a gym club where there have different machines to try you could make sure the teacher will give you the best advice.

Instead of that, you want to equip your house with a machine; you should have a look at cardio kind. This type of workouts includes a huge range of machines like stationary bike, treadmills, elliptical… They are with easy to use function to help you get accustomed with doing exercise easily.

On other hand, you focus on weight loss so much that you do not have time to take care of your normal. Your family must be the first mention. You do exercise means to have more time to do with your families. Give an example, you teach your kids to learn with balance bike. From choosing the best balance bike for your kids to teach them how to ride must be complicated. When guiding them to ride, you also ride another in parallel way to follow and talk with kids. In the modern age, the time with families is rare to have. Continue reading “Low carb diet should or not”

Stretch – it feels good

Stretching exercises can help prevent injuries, promote flexibility and relieve tension and stress. Information about performing stretching exercises safely is provided.

  1. Question One: If you knew there was something you could do every day for as little as 10 minutes that would help prevent exercise injuries, relieve tension and stress, promote flexibility, and make you feel good, would you do it?
  2. Question Two: Do you include stretching as part of your exercise and fitness routine?

If you answered yes to the first question and no to the second, you’re not alone. Most people tend to underestimate the value of stretching. Consider the benefits: * Flexibility: When you hear “flexibility” you probably think of Olympic gymnasts and professional dancers. True, they epitomize flexibility, but its definition is much simpler: Flexibility is a joint’s ability to move through its full range of motion. Some flexibility is determined by, heredity: the placement of your bones in the joint sockets, the tightness of your ligaments, which attach bone to bone, and the makeup of the connective tissue, which encases your muscles. Connective tissue is made up of collagen fibers, which don’t stretch much, and elastic fibers, which stretch quite a bit. If you have more of the latter, your resemblance to Gumby will be greater. The best benefit of flexibility is the ability to do more: reach higher, throw a ball more competently, ski with better form, exercise with less muscle stiffness.

If you’re one of those people born with board-stiff arms and legs, don’t despair. A recent study at the Human Performance Laboratory at Boise State University showed that stretching for just 20 minutes three times a week can result in a 30 percent increase in range of motion. * Injury prevention: It’s almost universally agreed that stretching is a key in keeping exercise injuries at bay. Muscles that are stretched and limber tend not to tear or pull upon sudden sharp movement. Building a stretching routine into a workout can help exercisers (especially beginners) avoid stiffness and muscle soreness. * Stress reduction: This, say some advocates, is perhaps the best benefit of all. Stretching can relieve muscle tension. When muscles stay tense over a period of time, they can cut off their own circulation. This decreases the amount of oxygen and can cause a buildup of carbon dioxide and other metabolic wastes – called lactic acid – in the tissues. The result? Achiness, fatigue, and a tightening or knotting of the muscles, especially in the neck, shoulders, and back. Stretching helps break up these muscle knots and release the lactic acid into the blood-stream where it can be transported out of the body. * Well-being: Many of the Eastern exercise disciplines, most notably yoga, are based on the idea that proper muscle movement can energize the body and mind. In fact, yoga teachers often instruct their students: “If you stretch your body, you stretch your mind.” The bottom line: Stretching makes you feel good! Continue reading “Stretch – it feels good”

Complete foodservice workstations must have everything, including the kitchen sink

With thousands of incidents of food-borne illness costing the foodservice industry millions of dollars and public trust, few would argue the need to increase the availability of the first line of defense — hand sinks. Consider also that most health departments now demand that hand sinks be located near every active work station. In states like Florida that means hand sinks must be located within 10 feet of any area where food is prepared or handled, including bars, pantries and service areas.

Hand sinks

Like fire extinguishers and grease traps, hand sinks often become a commodity to be purchased as cheaply as possible and hidden from view of customers, But hand sinks don’t need to be ugly or out of sight. The industry has responded with far more choices and options than generic, 13-inch-square stainless or white porcelain sinks. For example, the console-mounted sinks offered by Eagle, Kevry or IMC Teddy cover the exposed piping and overflowing trash cans often seen under traditional hand sinks in retail areas and open kitchens. Built-in water heaters are available for locations without a reliable source of hot water.

Hand sinks need to be planned as part of a complete system. They need soap, paper towel dispensers or electric hand dryers, trash receptacles and hot water. One of the biggest errors when you are buying hand sinks is choosing units that include built-in soap and paper towel dispensers mounted on the back of the sink. Most operators use soap and paper products, which require proprietary dispensers, usually provided by the vendor. A wise buyer purchases a basic sink without dispensers and provides adequate space for the vendor-supplied dispensers above or next to the sink.

An exception would be sinks located in display or open kitchens, where space and appearance dictate a compact, attractive package. In those settings elegant, drop-in or modular sinks from Glastender, BECA and other specialty manufacturers integrate the high-quality soap and towel dispensers into the sink body. If you select one of those units, make sure that the vendor offers a choice of roll or flat-fold towels and that the dispenser can hold a substantial quantity.

There is no rule that hand sinks must be 16 or 18 inches wide. Most manufacturers offer compact, narrow sinks that take 6 to 8 inches less space to install and still provide the same function. Health codes require a minimum separation or a splash barrier when a hand sink is located next to a food prep area. Selecting a narrow sink may provide the extra separation required. When a shield is required, consider sinks with built-in shields. If you must use a custom-fabricated splash shield made from plastic or metal, make sure it has smooth, rounded edges so that you won’t cut or injure staff.

Install a sink

Never install a sink in a corridor or passage where heavy carts, racks and staff can run into it. If you have no other option, install a U-shaped rail around the sink to deflect equipment and protect your staff’s thighs.

What happens when there is no room on a countertop or a wall next to the work area to install a hand sink? European kitchens and U.S. convenience stores long have used slide-out hand sinks in drawers that fit under counters and tables. Now Kevry offers a clever, NSF-approved model customized for foodservice applications. Integrated soap and paper towel dispensers dispensers are optional but quite useful in that application.

Bargain hand sinks often come packaged with imported, no-name faucets. While some of those products may be acceptable for light-duty applications, they can fail earlier than quality faucets. In a new or renovated kitchen, all faucets should be selected from a single vendor. That allows your maintenance person to stock a kit of basic repair parts that can be used throughout the kitchen. Purchase sinks and faucets separately if you can’t select the brand of faucet you want with a sink package.

In some municipalities and most health-care facilities, hand sinks must use either foot pedals, electronic actuators or wrist action handles so that clean hands don’t touch the faucet. The foot pedals create cleaning problems and take away space for trash cans. After some false starts with reliability problems, electronic faucets finally are starting to take hold. Still, the simple wrist handle is the most reliable and cost-effective option.

When installing or replacing hand sinks, consider adding a hose bib faucet below the sink using the same plumbing connections. A compact, integrated hose faucet/backflow preventer allows a quick connection of a hose for a best electric pressure washer or carpet steamer. Adding a 20 amp power receptacle in the same area completes the package.

Installing hand sinks no longer is a discretionary option. You need to plan for them wherever food is prepared, and you can expect health departments to requite far more of them than in the past. Hand sinks are available in a wide range of sizes, configurations and options that allow them to be integrated into almost any layout and fit any workspace.

We exercise every day, and so can you! Teens tell how they stay fit

Think about your daily routine. How do you spend your time? If fitness doesn’t factor in, you’re cheating your body of the major health benefits that come from daily exercise. Weight control, stress relief, disease prevention, and greater energy are just some of those benefits. Read about four teens who have found a way to stay active every day.

You Have to Play!

Sports are not just for jocks at the Kiski School in Saltsburg, Pennsylvania. Every student is required to play at Kiski, America’s oldest boys’ boarding school. Kiski students learn that physical activity is important for everyone, and many become lifelong exercise buffs as a result.

Thomas Jared, 17, is a senior this year at Kiski. He’s also on the school soccer and basketball teams. “When I began playing basketball in second grade, I had very little experience and was probably the worst player on the team,” says Jared. “But I practiced and worked out regularly with my older cousin. By eighth grade I had become one of the best players on my team.”

During the school year, Jared weight trains in the school’s weight rooms. Because there’s always a teacher or trainer around, he finds it easy to get help with his exercise program. During the summer, he works out at a gym near his home. “It’s difficult for me to find time in the summer to exercise because I work three jobs that keep me very busy,” admits Jared. If he’s tired, Jared shortens his exercise routine. “After I’ve finished my workout for the day, I feel much better than I did before exercising,” he says. “It also clears my mind, so I feel mentally relaxed.”

Overcoming Stereotypes

Laura Scott is a tenth grader from Arkansas. She’s 5′ 9″ with big bones and 210 pounds of body weight. Laura exercises every day; her motivation comes from wanting to prove to people that you shouldn’t judge a book by its cover. “I look like the person who sits at home and watches TV. But that is not me at all,” says Laura. “I probably exercise more than most of the people at my school.”

At least every other day, Laura takes tae kwon do classes that are 45 minutes long. She belongs to the neighborhood gym and goes for walks with a friend. Before bed, she does toning and stretching exercises to relieve tension. She has always loved watching TV, but now tunes in while exercising. For support, Laura chats about exercise with other teens on the discussion board at Her dedication has paid off. “I’ve lost four dress sizes, and I’m pretty happy with my body,” she says.

Shared Motivation

Stephanie and Jasmine Torrez are sisters on a mission. Last year, they decided to join the Lady of America fitness center in their New Jersey hometown. The two girls signed up for the club’s FitTEEN program, which gave them a free summer membership. Their motivation was the excess weight they had both gained. “This isn’t me,” Jasmine, now in 10th grade, said of her out-of-shape self. “I didn’t feel comfortable with how I looked or felt. I wanted to lose weight and feel healthy again.”

Stephanie, a ninth grader, shared Jasmine’s frustration. So they started working out at the fitness center six days each week. On Sundays, they walk in New York City. After four weeks, Jasmine had lost 10 pounds and 18 inches. Stephanie had lost 5 pounds and 11 inches total.

“Their attitude changed, too,” says Laura Fresnedo, the personal trainer at the club who helped the girls with their exercise program and eating habits. “They’re happier now and have more self-confidence.”

“I don’t get down [to the club] as much now,” admits Jasmine, who continues exercising regularly with her sister. “I’m more sociable now than when I was a lazy couch potato.”

“Exercise gets your mind off the bad stuff like alcohol and drugs,” Stephanie notes. “It makes me feel good!”


Students will be able to understand some of the benefits of exercise and demonstrate ability to use decision-making and goal-setting skills to plan a personal exercise program.


  • What are some of the major health benefits of including regular exercise in your daily routine? (weight control, stress management, disease prevention, and greater energy for daily activity)


  • Assign students to plan and develop an exercise program to suit their personal fitness goals. They should first explore the 5 W’s approach outlined in the article. They should also take into consideration any obstacles that they can foresee, and try to address ways to overcome them. (Use Reproduction Master 2, “What’s in the Way of Exercise?” to help students start their programs.) Their program should include a table or spreadsheet, possibly constructed using computer software, to keep track of the implementation phase.
  • Enlist your school’s PE teacher(s) and/or local health club trainers to give your class a “pep talk” about the necessity of physical activity (with an emphasis on the obesity epidemic).

Make the Commitment–Create Your Exercise Plan

To fit exercise into your daily schedule, you have to have a plan! Start by answering the five W’s: who, what, where, when, and why.

Who: With whom will you exercise? You can do it alone, but one of the best ways to stay motivated is toexercise with a buddy or group, says Eddie Enriquez, president and co-founder of Centers for Athletic Performance.

What: Next, pick the types of exercise you’ll do. “Many of the things you’re already doing for fun count as exercise,” says Enriquez. “The key is to make sure you do at least one of them every day.” Make a list of your favorite physical activities and include any household chores or side jobs you do that keep you moving. (Shoveling snow and scrubbing floors count as exercise.)

Where: Determine where the exercise will take place. It might be at school, at a local gym, inside your home, or around the neighborhood. Make sure it’s convenient, or else you won’t keep it up.

When: Schedule your exercise the same way you do any important appointments. Figure out when are the best times to exercise, and work other things around them. Aim for a total of 30 minutes to an hour per day.

Why: All forms of exercise provide multiple benefits, but you may have specific goals in mind. So, remind yourself of why you’re exercising and what each activity will do for you. You might lift weights for greater strength, walk the dog for stress relief, play hockey to condition your heart, stretch for flexibility, and play table tennis to burn calories. Focus on the positive outcome, and have fun!

Fittin in fitness: are you bored with exercise? Allergic to the gym? Then have we got a workout plan for you

Let me get this straight: Is the reason you’re not exercising that you (a) don’t have time, (b) can’t afford a health club membership, or (c) lack the motivation to work out?

Enough with the excuses!

Lazy Kid’s Guide to Exercise

There are countless ways to fit fitness into your busy lifestyle. If you can’t devote a solid 30 minutes a day to exercise, you can still stay in shape by exercising in spurts. “There’s really good research to show that you can gain almost all the health benefits you need with broken-up bouts of exercise,” said Richard Cotton, a physiologist and former spokesperson for the American Council on Exercise. “And it’s important to remember that you don’t have to be a sports star to enjoy physical activity and reap the benefits.”

You don’t even need to set foot in a gym. Instead, you can grab a jump rope for a low-cost, high-impact workout. Or you can improvise weights by filling a tube sock with canned goods and using that for your strength training. If you’re after a good cardiovascular workout, try walking or jogging near your home or school.

Don’t let a problem with discipline get in the way of a workout. You don’t need to go to boot camp to get in shape. You just need to keep in mind a few simple exercises and do them while you go about your daily activities. Believe it or not, you can work out without really thinking about it. Ready to get started?

Morning Stretch

Rise and shine! It’s time to stop yawning and get started with the day. Who has time to exercise in the morning? You do.

As you get ready, you can also get physical. While brushing your teeth, try marching in place. If you brush the way your dentist tells you to (one minute of brushing for each side of the mouth), you’ll get in two minutes of exercise before you leave the house.

Another great morning routine is to stretch your muscles while you take a shower. The warm water will act as your personal massage therapist, helping to loosen your muscles.

Shoot Some Hoops

Are you wasting your lunch break? Now is a great time to get active after a long morning spent hunched over a desk. Instead of sitting down to catch up with friends, why not have your friends take a walk with you while you chat?

Find out whether your school offers an open-gym option during your lunch hour. You don’t have to work up a sweat, but shooting a few hoops after you’ve finished your meal will rev up your metabolism. Besides, you have about 20 minutes before your next class, so put them to use for you. “If you’re going to spend the time, why not spend it in an activity that involves physical movement?” asked Cotton.

Try a ‘Chair Run’

What’s the first thing you do when you get home from school? Fix a snack? After you put your munchies in the microwave, do squats until your food warms up.

After that, it’s probably homework time. Do double duty–get in exercise while you study. If you’re seated at a computer, go for a “chair run”. Pick up your knees and simulate a running motion. Take time to restwhen you need to, but then start up again. The exercise is an easy one, and it won’t distract you from studying.

If you prefer to read while lying down, lie on your stomach and alternately curl up each leg for a simple hamstring strengthener. Between chapters in your social studies book, do a few push-ups.

Use Your TV Time

Evening downtime doesn’t have to be sitting-down time. When you talk on the phone, don’t sit; stand and stroll instead. When you walk past a stairway, take a trip up and down.

If you’re watching TV, use the commercials to your advantage. See how many crunches you can do over the course of a single ad. Work your way up to a workout that lasts for the entire commercial break.

For another TV-friendly exercise, find an empty wall space and do a “wall-sit” for as long as you can. Stand with your back flat against the wall and with your feet about 2 feet away from the wall. Slide down so that your thighs are parallel to the ground, and hold that position, as if you were sitting in a chair.

If those suggestions sound like too much work, trick yourself into exercising by keeping the remote control on top of the TV. That way, whenever you want to change the channel, you’ll have to get up and walk across the room. Soon enough, you’ll be channel surfing and getting fit with the best of them.

Now, really, how hard was that?

RELATED ARTICLE: No-work workouts.

Looking for more ways to squeeze a workout into your routine? Try these suggestions.

There’s no escaping household chores!

  • You’re obligated to clean your room, vacuum, do yard work, and so on, so you might as well get into the activity. Roll up your sleeves and use a little elbow grease. Even a nondemanding chore like gardening can build strength and burn up as many as 300 calories an hour.

Turn family time into activity time.

  • Have a heart-to-heart with Dad during an after-dinner stroll. Bond with your kid brother over kickball.

Make inconvenience your friend.

  • Get off the school bus a few blocks before your stop, and walk the rest of the way. Leave the phone in the next room so you’ll be forced to get off the couch when it rings. Why use the elevator when you can take the stairs instead?


BUILD-UP-HEALTHY-LIFESTYLEIn the modern age of the social as now, our health is not carefully protected even though there are a lot of technological equipments invented to improve medical and hospital. What is the reason? It must be the lifestyle affecting your health in the large scale. Many scientists said that healthy lifestyle must bring you healthy life. My article today will discuss with you how to build up your healthy habit for a long life with good health.

At first, being active is necessary for good health in the long time. According to the age, people have suitable exercise level. For example, healthy young adults should do exercise at a moderate intensity because this is the period witnessing their fast growing-up. Thus, they need more energy to ensure the metabolic progress and their needs. The moderate regulation for them is at least 2.5 hours a week to take physical activity. In addition, they need to engage in activities of muscle-strengthening twice a week to train their muscle and improve resistance.

1. It is better if you could keep physical activities usually

As health experts, you will gain more substantial health and fitness advantages if you gain greater amounts of activities. Each day, you could spend about 20-30 minutes doing exercise or having flexible combination of vigorous as well as moderate activity. This regular training helps you achieve overall well-being. More importantly, you are able to reduce stress from hours of working. Above all, to keep doing exercise is to protect your body from the obesity that is the popular for people spending almost time on sitting on one place.


In addition to this, good effect on brain function is one of valuable benefits from physical activity. So to build up a healthy life from exercise, you could take a look as below:

  • Choose a physical activity that is enjoyable for you: Of course, if you do not like an activity, you will not have passionate to keep going on it until the end. And it is impossible to train it as regular basis. Therefore, to avoid this problem, it is essential to find a physical activity that you really enjoy. Then gradually increase the duration of it to have health benefits. You could exercise through fitness machines or outdoor activities like running, walking or swimming.
  • Spending much time getting up early and walking, running, riding or hitting the gym as possible: Recent studies have shown that morning exercise bring the most effective rate of sticking someone to any exercise routine.
  • Do exercise anywhere and any when: running up and down the stairs instead of using elevator, walking in the offices … to utilize opportunity to move more a day.
  • Have a partner to exercise: if you could enjoy exercise hours with partner, the effect will be improved more. Whether it is walking with your dog every morning or meeting other at the gym … For example, if you take a gym membership, you have chances to meet many partners. Taking exercises with others will encourage you to do more. I just give one tool that is so-called spinning bike. As in Spin bike Reviews, it is necessary to have information exchange between joiners because it requires some certain skills.

2. In addition to maintaining habit of doing exercise, it is necessary to have healthy eating mode.

Your health is decided the kinds of foods that are brought to your body. To keep sustainable weight or even weight loss, you need have great combination of healthy diet and physical activity.

Why people usually remind you have green and fresh meal more than fast-food or something like that. It is because green and fresh meal must have you improve your healthy life.

  • Firstly, eliminate your consumption of beverages containing laden of sodas and sugar: The indigents of one can of Coca-Cola or Pepsi has a significant amount of calories. In that, you have to take 23 minutes to walk in order to burn off one soda or more than 40 minutes for drinking twice a day. Thus, to prevent yourself from these kinds of drinking is save your health.
  • Supply your meals with more fruits and vegetables: there are a lot of types of vitamin containing in those. Many people does like it because with them, they do not cover their hunger or supply enough calories for their actions all day. However, if you use them more in the breakfast and dinner, your body will be fresher. And they could make your feeling comfortable instead of eating so much meat or foods having huge amount calories or sweet.
  • Direct foods – healthy grains: Healthy grain products are found in brown rice, whole-grain corn, oatmeal, graham flour and others. Healthy grains allow you reduce the risk of heart disease and constipation. Plus, eating whole grains helps you with weight management and is more effective for pregnancy, especially.
  • Consider amount of calories: the amount of calories in fast food, chocolate, ice cream and pizza is much higher than in others like vegetables, grains. If you love foods of calories in it is very complicated to keep your healthy body and weight loss. Eat less foods refined sugar or sweet to maintain your body in the balance status. Please make sure the metabolic process is not badly affected by unhealthy foods.


You have healthy meal does not you are in the weight loss progress. Having healthy mode helps you keep your health safe for a long life.

3. Others

  • Build up the schedule to work and study at reasonable time: do not stay up so late because it is the reason reducing your remembering ability. Have a regular schedule is the way for you to arrange work and activities of a day at your convenient.
  • Say no with cigarette and alcohol drinking like wine or beer: it is very distinguished that smoke from cigarettes is main cause of lung cancer. To save health of yourself and other people surrounding you, stop this bad habit.
  • Keep mind in ease way: enjoy your time at your comfort because any stress or problem will make your worse. It has negative impacts on your skin, brain and your youth.

It could have more and more tips to build up your healthy life. Why do not give me your ideas to supply my article with right aspects. This will be the handy secret for us to save our health and our families.



For many centuries of humankind, we must admit that exercise is very good for you in general and your health particularly. There are various kinds of taking exercises like outdoor activities or indoor workouts. Many experts claim that just taking 30 minutes to run could bring you the difference of your health. I’m sure that many people understand that exercise is good for health but exactly how crucial it plays for our life must not be completely obvious.

1. Doing exercise – Boosting your mood

boost-your-mood.The daily work usually covers much time of you. Thus, it is very easy when you forget everything to invest both time and soul to complete your job. That is the reason why you are more stressful but you do not know where problem comes from. Moreover, you hardly have time to take care your family as well as your own health.

Therefore, it is an ideal idea for you to blow off after a hard-working day. Why don’t you try doing exercise with a work out equipment like Stationary bike or Cardio factors? Only by spending 30 minutes walking or running, you will see the differences. You could see that physical activities somehow stimulate your brain chemicals, improving your feelings. As the result, happier and more relaxed feelings must be certain.

One benefit from the fresh mood is that you will get better appearance when you feel totally comfortable. You always have enough energy to start a new day and new work in the smooth way. More confident you boost, more effective you get.

Then, it is not so late for you to start now. You just need to select which tool is suitable for your health and your body.

2. Doing exercise – in control of weigh

control-of-weighAs the first item, a busy day rolls us into the work and no time to join any workouts from outdoor to indoor sectors. Working in office as now make you not be in control of your weigh. Therefore, obesity is seen popular for this modern life. Of course, in order to lose weight, you need to do more exercise and have serious dietary each day.

However, it is not efficient at all if only when you are trapped by the overweight, you just want to reduce it. To keep your weigh in sustainable level and prevent body from obesity, you should have frequent training of exercises.

Overweigh is derived from slow metabolic rate, limiting different parts of your body from working as right power. For that, you will be obese. In the contrast, doing exercise will improve your metabolic rate and fasten fat-burning process. Your body could be sharpen without any overweigh. That is the second reason highly considered for you to do exercise regulative as a good habit.

3. Doing exercise – Improve health against diseases

  • For the first explanation, doing exercise improves your healthy life is because you are able to have enough energy to keep going thanks for it. It is clear that just take exercise activity like Aerobic, walking and bicycling that requires continuous steps and rhythms; you are possible to improve your The more your conditioning level is boosted, the sooner heart rate and breathing rate return to the resting points from arduous actions.
  • Your health is good or not partly depends on your sleep. Your nice and deep sleep will create more energy for you after a strenuous day. Just by doing exercise, you must gain it.
  • More importantly, training exercise is advised to prevent high blood pressure or heart disease. In general, taking sport activities could help you keep your blood flowing smoothly, decreasing your risk of cardiovascular relatives. Many scientists have proved that people not usually doing exercise are easy to be at danger of cancer, depression, metabolic syndrome.
  • One of healthy benefits of exercise is that regular physical and mental activities could improve your muscle strength and endurance. They are claimed to deliver oxygen and nutrients to your body; so you have more energy, helping your cardiovascular parts work effectively.

Not only does your body sharpen in beautiful way but also your health is ensured. Doing more exercise at the regulative level will bring you a healthy life. I can make sure of that.

4. Doing exercise – get better quality of life

quality-of-lifeTaking a gym course or hours to run in the park and other activities, you will have chance to breath fresh air and reduce stresses. Enjoy physical activities means that you have fun way to spend more time. Outdoor activities like riding a bike must be more effective for you to enjoy the fresh air effectively.

Joining an exercise community, you have opportunity to make more friends. To imagine that you are a part of a football team. What will happen? You must exchange ideas and have group-time to work in a team. Your social skill is also improved through this activity. It is also important when doing exercise allows you and your families to be able to do together. A stark example for this is riding activity.

Clearly, you feel happier and enjoy more fun when taking exercise. The quality of your life is not only in your health but also your feelings and ability to combat various diseases.

As I explain why doing exercise plays a crucial role of your life. It is high time for you to make a choice of which equipment for you.  I could suggest some effective tools for you as below:

  • Cardio
  • Lifting Weigh
  • Stationary Bike

These tools are indoor workouts. They are designed to help you save time and do exercise effectively without any worries of the function or how to run the machine. Actually, it will be ideal if you have time to combine the outdoor and indoor activities. I just give an example of riding habit.

It is possible after a working-days, you have no time to join any gym courses or take a bike around the park. Thus, you would like to train your body through a Stationary bike. The way to run this machine is very simple to understand. For weekend, to keep this habit, you could hold riding trip for your families to join. The time with family and train your health must be valuable for you.

For all reasons, I highly suggest you should do exercise everyday for a better quality of your life. To be stronger and healthier both at the present and in the future, everyone is claimed to do exercise regularly.


Sometimes you think that taking care of a pet in your family could bring troubles and hold much of your free time. However, either the real evidence or science researches have shown that pets are truly useful for your mental and physical health. To imagine when you are back home after a busy day, a purr or wagging tail of pet is to welcome you. That moment partly helps you let stressful troubles a side and enjoy comfortable feelings at home.


Pets are preferred for their unconditional love and acceptance to you. They must be your closet friend and always beside you. Playing something or talking a walk with pet brings you time to have extra exercise, improving mental health. In conclusion, not only do pets make you happier but also healthier.

Let’s discover my post to see what amazing benefits pets bring to you.

1. Pets make you healthier

  • Pets encourage your fitness: it is undeniable that a dog is better companion than a friend. It will seen more obviously when you try walking with a dog and other people. The result is that dog walkers improve your fitness than others. The reason could be people owning dogs usually spend more than 300 minutes a week on walking while it is much less for the rest ones, just approximate 160 minutes. When raising a pet, you must ensure to have time to play with it. Thus, demands of taking it out for walking or running would be higher than a non-owner. Also, a study of a Health magazine said that the percentage of dog owners likely to meet the recommended levels of physical activity is about 54%. That result is seen less in case of non-owners.
  • Pets have you lower your cholesterol: if you have a dog, daily walking with it allows you make your cholesterol in control. In the result of a medicine survey of Australian, people owning pets, especially men, tend to have lower levels of cholesterol as well as triglyceride. In playing time or taking it out, you have more time to do exercises instead of just sitting to watch movies. The mental activity has strong impacts on your cholesterol rate. Keep doing exercise daily is very good for your health.
  • Pets reduce your blood pressure and risk of cardiovascular disease: While making your pets pleasure, your blood pressure is down. The researchers at the State University has discovered that for people who are in medication for hypertension, their blood pressure was reduced a half at stressful case if they own a cat or dog. Raising a pet help you train your patience ability, thus you could keep calm down better than others when being response to stresses. Regarding to cardiovascular, lower cholesterol, stress and blood pressure levels and improvement of fitness allow you reduce risk of these diseases.
  • Pets help you relieve depression: it is because pets can support their owners in social filed, thus pet-owners have better overall wellbeing than non-persons. As in Social psychology analyst, dogs especially promote therapeutic ability, lowering stressful levels and also increasing self-esteem. Therefore, you could make sure of feelings of autonomy and competence as patience as well thanks for pets. The social impacts from dogs are very powerful. For any reasons, when being the closet friend of you, pets always give you unconditional love and full loyalty.
  • Pets make chronic pain better: the facts have shown that having pets in your house can have you distract from chronic pain. Petting your animals allows you smile much and enjoy happy moments, releasing endorphins – powerful hormones of pain relievers. Having relaxing time with your pets bring positive distraction for people. Thus, in medication rooms or hospital, they found that patients getting better when being visited a dog. In some cases, critters are very useful for us to make treatment.
  • The last but not less important, pets monitors our changes of healthy sectors. So familiar to your life that pets are very sensitive to your behavior, which would be helpful for people suffering from diabetes. There are some kind of animals that can sense blood sugar lever before their owners can. Thus, the changes of your health will be realized soon from your own pets.
  • When it comes to children who are exposed to pets in early time, the scientists also claim that they are more likely not have allergies, fewer infections of respiratory organs and asthma. As the result, kids are more reactive to others in the next time, improving their health than others.

2. Pets make you happier


  • Pets bring your happy moment and relieve stress: more endorphins from playing and taking care of a pet help us reduce more stresses. And certainly, it allows us to lower an stress hormone so-called cortisol. There is a fact that one veteran is willing to staying home with his pet without her wife days of week.
  • Pets are the family bridge: it is because having time together when taking pets outdoors, your family enjoy happy moments and do everything. You are easy to see in a family with various generations; grandchildren have a hard time talking to grandparent. And pets are the nature bridge for them to be closer. They could discuss, make conversation at their convenience and find the same favorite. In other hands, pets allow you to improve relationships. Petting improves you communication ability and opens your social connection; especially for young adults. The reason is Pets boost them their self esteem as well as confidence.

It is irrefutable that pets with their unconditional love with you do not care what you look like or how you behave. Pets also provide us with the ultimate experience how to treat others with kindness and caring. They also teach us responsibility; bravery and loyalty. In many movies of pets, you could see dogs are highly appreciated for their loyalty and they become the endless inspiration for directors to create meaningful story.

In conclusion, pets are not only our best friend but also be helpful for your own health. Be more active, sensitive and stronger by having a pet in your house.

Exercise to Your Heart’s Content

Here’s how aerobic exercise can keep you in shape.

“Some people don’t mind how they look,” 14-year-old Sarah Lax says. “I like to keep in shape.”
Since she was 11, Sarah has exercised so she can compete in track, volleyball, and swimming. This past summer, she started exercising at a local YMCA with her father.

Sarah concentrates on aerobic exercises to condition her heart and lungs. Using an exercise bike and walking on a treadmill are two ways she participates in aerobic exercise at the YMCA. At home, she does aerobics to an exercise video, plays basketball with friends, and rides her bike.

Because of her devotion to exercise and training, Sarah has won 17 awards with a local track club, qualified to go to National Track Olympics in Baton Rouge, Louisiana, and won the “Best Athlete” award at her school.
“My parents taught me that it is good for your health to exercise,” she says. “It is best to be active when you are young so when you get older, you are still in good shape.”

Tracking the Benefits

Exercising on a regular basis can help fight off depression, keep weight under control, and help with strength, flexibility, and coordination.

“It helps me get things off my mind,” Sarah says. She also knows that keeping in shape can help you succeed when trying out for sports.

“Exercise simply makes you feel good,” says Pam Gall, program director at the YMCA in Kankakee, Illinois. “It helps with self-esteem and daily stresses. It helps you become stronger, more flexible, and prepares you for sports in school. In the classroom, it can help you concentrate and ward off fatigue. Your heart will be healthy and pumping the right amount of blood and oxygen throughout your body.”

Getting into the Habit

More high school students are getting into aerobic exercise, according to Gall. In general, kids don’t want to be told to “work out.” This puts them off. They just want to have fun. And, aerobic exercise can be fun.

“Any activity like in-line skating, jumping rope, biking, walking, or playing basketball or volleyball is aerobic exercise,” says Gall. “Aerobic exercise is any exercise that increases your heart rate beyond a normal walking pace.”

Aerobic activities should be done for 20 to 30 minutes at a time, three times a week, to give the heart a true cardiovascular challenge.

Making the Heart Muscle Stronger

Aerobic exercise is any activity that involves the large muscle groups continuously, increasing the level of oxygen used by the body, thus conditioning the heart and lungs.

“A cardiovascular workout [or aerobic exercise] works the heart muscle to make it stronger,” Gall says. To make the heart muscle stronger, you have to maintain a certain heart rate for a certain length of time.

Compare a cardiovascular workout to strength training. With strength training, lifting weights, doing pullups, pushups, or situps will strengthen body muscles. With a cardiovascular workout, the heart muscle can be conditioned to get stronger, improving your overall health. The heart pumps faster and more efficiently, forcing more oxygen throughout the bloodstream, which is needed to perform your daily workouts and maintain a healthy body.

You need to make sure, though, that you are not overstressing the heart during cardiovascular exercise.

Finding the Range

Nearly nine out of 10 people begin their exercise programs working out at the wrong level, or intensity, Gall says.

“If you exercise at a level beyond what your heart is conditioned for, it could stress the heart tremendously,” she adds.

It’s best to see a family doctor or a fitness instructor before starting aerobic conditioning to determine the exercise level safe for your heart. It’s especially important to see a doctor if you have had heart problems, if you have bone or joint problems, if you have a medical condition such as diabetes, or if you feel tired after mild exertion.

Each person has a “training heart rate range.” Your range depends on how far along you are in an exercise program. A beginner’s target heart rate should fall between 60 and 70 percent of his or her maximum rate.

To find your range, first subtract your age from 220 for your maximum rate; then calculate 60 percent and 70 percent of that number. For example, a 16-year-old student’s target heart rate range would be calculated like this:

  • 220 – 16 = 204 (the maximum heart rate)
  • 204 x .60 = 122
  • 204 x .70 = 142

The target range is 122 to 142 beats per minute.

Heartbeats should be monitored at regular intervals during exercise. “Usually when you are working out,” Gall says, “within 10 minutes of your cardiovascular workout your heartbeat should be where you want it.”

To monitor your heartbeat while exercising, check your pulse in the radial artery (in the wrist) or carotid artery (in the side of the neck) for 10 seconds.

Then, divide your target range numbers by 6 to see how many heart beats you should have in that 10-second period. For example, a 16-year-old would divide both 122 and 142 by 6 and get the numbers 20 and 24. That student’s heartbeats should be anywhere between 20 and 24 for 10 seconds.

Gall recommends taking your pulse 10 to 15 minutes after you start exercising, when you are finished exercising, and after you cool down.

Know the Warning Signs

Doing aerobic conditioning doesn’t mean exercising until you are nauseous or have difficulty breathing. Other warning signs that you’re overdoing it: the heart beating too fast, not being able to talk with a friend while working out, or feeling fatigued.

  • If any of those symptoms occur, begin to cool down by decreasing the intensity level of your workout and taking slow, deep breaths.
  • If you are in-line skating or jogging, for example, decrease your speed slowly.
  • If you are hot, put a cool towel on your forehead. And make sure to see your coach or tell your friends.

Be aware of signs of heart problems, too. They could include cold sweats, fainting, pain or pressure in the left side of the neck, or sudden light-headedness. Get help immediately if any of these occur.

Heartfelt Tips

Before running, try not to eat for at least two hours. And, afterward, wait for 20 minutes to eat.

Eat healthy foods. Vegetables and fruits, protein-rich foods (such as fish, nuts, and poultry), cereals, and dairy products are great things to feed your body and keep it in shape.

Be sure to do warm-up sessions for five minutes before exercise. Also do a cooldown session–maybe walk for three minutes and stretch for two minutes.

Choose the right clothing for exercise, such as layers in the winter to keep out cold and wind while you jog.
Putting aerobic exercise in your weekly schedule like Sarah Lax does will help keep you fit for life.

Adventure racing meets science

As you read this, 20 runners are spread along Ontario’s Niagara Escarpment, about halfway through a gruelling four-day, 894-kilometre relay races that demands quick feet and little sleep.

Their legs are burning by now, and they are likely longing for a checkpoint – but in this adventure race, pit stops aren’t just for nourishment and rest.

They are also for peeing into cups for test

“We are lab rats who have something to gain,” said veteran adventure racer Martin Rydlo of Toronto, hours before he and 19 other athletes left Tobermory on Tuesday, aiming to reach Niagara Falls by Saturday afternoon.

What is to be gained from the Blaze: Niagara Escarpment Race, scientists hope, are answers to questions such as: How many calories are burned during a multi-day run? Are muscles damaged? How do electrolyte levels change? What mood swings to athletes go through? What do age or gender have to do with it all?

The information – gleaned by testing the participants before, during and after the race – will help sport-medicine doctors and race officials map out how to care for athletes in multi-stage endurance events. It could also help scientists better understand how the human body responds to extreme physical challenges, and the nutritional and emotional requirements required to keep athletes going.

“The scientific data we collect from the experience will be very exciting as this race takes us out of the laboratory and into the real world,” said Simon Donato, a geologist and adventure racer from Calgary who is the founder of Adventure Science, a company that promotes scientific inquiry and organized the race.

Dr. Donato has teamed up with fellow adventure racer Mark Tarnopolsky, an exercise researcher and professor of medicine at McMaster University Medical Centre who’s leading the scientific portion. In the two weeks prior to the start, four female and 16 male racers ranging in age from 25 to 47 were measured for their body-fat composition, lung capacity and strength at Dr. Tarnopolsky’s lab in Hamilton. They also gave blood samples.

During the race, urine samples will be taken at various checkpoints, and more blood will be taken upon completion. Scientists will look at body composition, whole body muscle damage in urine and blood, maximal fitness level and heart rate, leg strength and calories burned and electrolyte levels. They’ll also be asking athletes to give psychological updates.

And the results

“There’s very little known about stage racing: the run-rest-run-rest races,” Dr. Tarnopolsky said. That’s partly because it’s so difficult to conduct science in the field. He’s not only helping to take samples, but also racing approximately 160 kilometres. “It’s not cutting-edge science, but it’s stuff that just doesn’t get done.”

Dr. Donato said results from the study will soon be published on the Adventure Science website, and submitted to a peer-reviewed scientific journal.

The racers are divided into two teams of 10 with suitably medical names: Team Mitochondria, which is raising money for the United Mitochondrial Disease Foundation, and Team Muscles, which is fundraising for the Canadian Muscular Dystrophy Association. Participants hail from diverse professions including engineering, nursing, business and health sciences.

What they all have in common, however, is a history of adventure racing and pushing their bodies to the limit.

Depending on their ability, runners will individually complete a total of between 80 and 160 kilometres. On average, they will get between four and six hours of sleep a day, Dr. Tarnopolsky said.

Team Muscles may have an age advantage over an older Team Mitochondria, but never underestimate the tenacity and wisdom that comes with age, Mr. Rydlo said.

“We like to say experience is on our side.”

Cycling-champion Don Myrah on: quick mounts and dismounts

Cycling-champion Don Myrah describes methods to get off and on bikes while losing little speed. Riders should use caution and pay attention to balance and control. Techniques for shouldering bikes when necessary for safety are described.

“Seamless” may be the best way to describe how top cyclocross riders get off and on their bikes to surmount obstacles–almost no speed is lost in the process. Don Myrah, is a master of this maneuver, and he has used it to win 3 national championships. His advice is useful for anyone who doesn’t want to delay a ride by spending needless time pushing or carrying.

  1. If you see a section that you’re not sure you can ride, or if it looks like it would be faster on foot, that’s the time to dismount. Keep on eye on what’s ahead. If you’re approaching a climb and you know you need to be in a lower gear, shift before dismounting. As you approach the obstacle, start adjusting your feet. If you’re in toe clips and straps, begin working your shoes loose. If you’re in same type of binding system, have the right foot out and be thinking about removing the other one. When you’re within about 3 bike lengths of the obstacle, swing your right leg around the back of the saddle. In general, it’s always better to get off sooner rather than later.
  2. After lifting your leg over the back wheel, begin to step through between the bike and your other leg, which is still attached to the pedal. Put your right foot down, and as you’re doing so, click or pull the other foot out and continue the stride. At this point you’re also reaching for the top tube with your right hand. The other one is on the bar, and maybe even applying the brake if you need to slow. Your right forearm should touch the nose of the saddle or just overlap it. This lends control and allows you to guide the bike. Find a hand location that enables you to balance the bike and keep it horizontal.
  3. Don’t step on the obstacle unless it’s really tall because you can slip and fall. It’s better to just go over it. Don’t exert any extra energy by lifting the bike higher than you have to. And keep it level. Sometimes you’ll get the front wheel over, but the back one will slam into the barrier. The bike should be pointed straight ahead and be vertical so it will roll smoothly when you set it down. Once you clear the obstacle, continue running and set your bike down while applying a little pressure with your hand on the top tube. This keeps the bike from bouncing.
  4. Put your right hand on the bar and jump with your right leg first. When doing this, your body should be even with the seat. You don’t want to jump on from behind or from too far forward. Land on the inside of your right thigh, not on your crotch, and slide onto the seat. Then get back into your pedals. It helps not to be in too low of a gear because the crankarms will spin and make it hard to find the pedals.


Anytime it’s going to be slower to ride a section than to run it, I’ll put the bike on my shoulder. Start by dismounting as before, then grab the top or down tube. If you’re using a mountain bike with water bottles than might be in the way, grab the top tube, palm up. Otherwise, grab the down tube low near the bottom bracket.

Put your arm through the main triangle and place the bike on your shoulder. Riders using frames with very small triangles may need to rest the saddle nose on their shoulder. How you carry the bike is important. I see a lot of mountain bikers holding the stem. This pulls the bike down on the shoulder and makes you sore. If you hold the steerer or head tube, it’ll reduce pressure.

Broken Bread for A Good Health

Last summer, my mother picked a fight with me. She didn’t chide me to set my wedding date, as is her usual rant. She told me I should stop eating seven-grain bread.

“Did you know that whole-wheat bread spikes your blood sugar more than table sugar?” she probed. Like the rest of the nation, she’d been devouring Wheat Belly, by William Davis, M.D. In this cult diet book, Davis, a cardiologist, argues that wheat has fundamentally changed since the sixties and that modern-day varieties cause an array of maladies, including obesity, diabetes, autoimmune disorders, arthritis, and heart disease. Davis even blames these strains for the sharp increase in gluten sensitivities, such as celiac disease.

I dismissed my mom’s enthusiasm for the book (a former Atkins devotee, she’s easily swayed by the latest low-carb diet) until weeks later, when an A1/4 berintellectual friend posted on Facebook a clip of Davis indicting whole-wheat bread. “Modern wheat is a perfect chronic poison,” he told the stunned CBS This Morning anchors.

In the ongoing quest to pinpoint the cause of America’s bloat, Davis’s anti-wheat rhetoric has hit a nerve. Wheat Belly is a New York Times best-seller (and has been, at press time, for 37 weeks), and Davis recently published a spin-off cookbook. Yet not one major newspaper has reviewed the book, and surprisingly few of Davis’s colleagues in the world of diet and nutrition have weighed in on his extreme claims. Curious, I investigated his assertions myself.


One of Davis’s most provocative claims is that whole wheat is just as bad for you as white breador even a chocolate bar. “Aside from some extra fiber,” he writes, “eating two slices of whole-wheat bread is really little different, and often worse, than drinking a can of sugar-sweetened soda.”

To those of us brought up on “heart healthy” whole grains, this sounds sacrilegious. What about all the nutrients B vitamins, vitamin E, iron, zinc, folate, and magnesiumin whole-wheat bread? Davis is fixating on bread’s glycemic index (G.I.), which measures how quickly sugars are absorbed into the bloodstream. Typically, high-fiber foods have a lower G.I. than sugary, processed foods. Davis writes that two slices of whole-wheat bread have a higher glycemic index than two tablespoons of sugaror even a Snickers.


Surprisingly, Davis’s claim isn’t completely unfounded. “Most garden-variety whole-wheat breads”the highly processed kind at the supermarket”do have a higher G.I. than sugar,” says Jennie Brand-Miller, Ph.D., professor of biochemistry at the University of Sydney and one of the authors of the international table of glycemic index that Davis cites. A close look at the table reveals a coarse wheat-kernel bread with a G.I. of 52. If you’re concerned about blood sugar, look for breads with a coarse grind and flecked with cracked kernels.

Regardless, Amy Lanou, Ph.D., a professor of nutrition at the University of North Carolina, notes that most people don’t eat bread by itselfand any fat, protein, or fiber will reduce its G.I. This explains how a peanuts-studded Snickers could have a lower G.I. than (commercial) whole-wheat bread. Further, you don’t need to watch the G.I. of your foods unless you’re overweight, diabetic, or hypoglycemic, says Lanou. “For most healthy, athletic people, glycemic index is just a complicated way of saying, ‘Eat whole foods.’ ”


Davis’s other main argument is that modern-day wheat has been genetically altered and that novel gluten proteins are causing adverse health effects. As Davis sees it, over the past 50 years, “wheat has undergone a more drastic transformation than Joan Rivers.”

Wheat breeders like Bob Zemetra, Ph.D., at Oregon State University say that kind of statement may sell books, but it is not accurate. Since the sixties, says Zemetra, breeders have developed new varieties of wheat that have higher yields and better resistance to disease and insects, but these strains don’t contain novel glutens. (Genetically modified wheat is not yet commercially available.)


Davis introduces some compelling theories for the rise in celiac disease, which epidemiologists say cannot be explained by improved detection alone. One controversial but not implausible theory is that modern wheat may contain greater amounts of gliadins (a gluten component) than older varieties. Alessio Fasano, M.D., director of the Center for Celiac Research at Massachusetts General Hospital, has found a link between gliadins and “leaky gut,” which is a cofactor in many autoimmune diseasesceliac, multiple sclerosis, and type 1 diabetes among them. But Fasano blames this on, among other factors, the amount of gluten we eat today, not on newfangled strains of wheat. “Your grandparents were eating less gluten than we are now.”

Shopping & Cooking Guide for the New Nordic Diet

The organic and seasonal “eat more, lose more” lifestyle featured on p. 80 migrates easily from Scandinavia to your neck of the woods. Just jump in your car and blast some Mamma Mia! on the way to the store or farmers’ market, where you can follow the arrows on the next two pages to translate 10 Norse pantry staples into great local finds.


Tiny, tart, red lingonberries grow wild in many areas of Northern Europe but are a tough find, fresh or frozen, in the United States. While you can pay a premium to order them online (try, it’s easier to swap in organic frozen whole CRANBERRIES, lingonberries’ larger American cousins.


Game meat such as venison and elk is almost always raised grass-fed and free-range and is deliciously rich, despite being leaner than beef. Find both at some specialty butchers or order organic meat online (try or Not into deer or elk? BISON has similar health and environmental benefits, or choose organic BEEF or LAMB.


HERRING, a Norse favorite, is generally higher in omega-3s and lower in toxins than larger fish like tuna or salmon. Look for jarred pickled herring in the refrigerated section of most markets, but stick to varieties packed in wine or other clear liquids instead of rich cream sauces. Blot fish dry with a paper towel before using in recipes.


Wet, dense, and delicious, Danish rye bread packs more fiber and fewer added sugars, if any, than most American packaged breads. You can get Danish rye at some specialty delis, bakeries, and grocery stores. (We like Mestemacher Natural Whole Rye Bread; $4 for a loaf.) Or substitute any dense NUT or OAT BREAD made from 100% whole grains.


Dill is to Nordic cuisine as glaciers are to Norway: nearly everywhere you look. Find fresh dill in the produce section of your grocery store, but be picky about your purchase. Bunches should have sturdy and bushy leaves, not soggy ones that may have been sitting too long on shelves or oversprayed. If dill isn’t your jam, swap in fresh, finely chopped TARRAGON or PARSLEY



Many Nordic recipes call for fresh needles, even whole branches, from evergreen or spruce trees to give soups, stews, and sauces a piney flavor. If you don’t live in the North or snipping needles is too rustic for your tastes, you can still get all the flavors of the forest with dried ROSEMARY or THYME.


Nordic chefs love CARAWAY and FENNEL for the aniselike flavor they add to foods. Choose whole seeds, sold at natural-food stores, but check to make sure the sell-by date is at least 6 months away, as seeds can go rancid.


Extra virgin olive oil isn’t the only heart-healthy oil–CANOLA is also packed with heart-healthy fats, is as rich in omega-3s as olive, and is better for high-heat cooking. We like Spectrum Organic ($7.50 for a 16-ounce bottle), which doesn’t contain hexane solvent extract, a chemical used to remove oil from plant seeds.


Floral and fragrant, ELDERFLOWER LIQUEUR is a unique, flavorful way to give food a shot of Norse culture. The most commonly sold brand is St-Germain, available at most liquor stores. Or swap the booze for ELDERFLOWER SYRUP, sold at some gourmet stores and Ikea.


Whole NUTMEG and CLOVES, CINNAMON sticks, and CARDAMOM pods are fresher than their preground counterparts and add richer flavors to food. To grind at home, use a grater, a spice grinder, or even a coffee grinder.

Lessons from Karrot Health Food Stores: Brisc back in action

When Carlos Aguila jr. decided to open his fourth health food store in two years, he knew that it might be a struggle to find a loan. Though his Karrot Health Food stores in Brooklyn and Washington Heights were doing well, Mr. Aguila was carrying a lot of debt.

Afraid that some lenders might shy away from such a highly leveraged company, Mr. Aguila turned to a different kind of lender last May to get financing for his new location, in Harlem. He applied to the Upper Manhattan Empowerment Zone’s Business Resource and Investment Service Center, which was prepared to focus more on his impressive track record.

“I had to undergo a rigorous application process, and it took about three months to get approved–but I got the loan,” says Mr. Aguila, whose $130,000 credit carries a low interest rate of 6.5%.

Lesson learned, applied

four years after UMEZ’s lending arm–one of two dozen community-based, publicly funded lenders in the city–was shut down for poor performance, Brisc is back. It hopes to turn lessons learned from earlier mistakes–plus high-quality borrowers like Karrot–into the foundation of a successful operation providing loans of $50,000 to $200,000 to small businesses in Harlem.

“It’s a little too early to tell, but so far the relaunched program seems to be going well, because they’ve put the appropriate controls in place,” says a spokeswoman from the Empire State Development Corp., UMEZ’s state lending partner.

That’s quite a change from 2002, when the original program was axed. It had made just $3 million in loans over nine years, while racking up expenses of $4.9 million.

“The first time around, the program took too many risks, lending to someone who may have been a great cook but who lacked business experience,” says Hope Knight, UMEZ’s chief operating officer. “Now we’re looking for candidates who have a sophisticated and analytical business plan that addresses marketing, rollout, projections and a management team with proven experience.”

The organization is also looking for borrowers with more skin in the game. In Brisc’s last incarnation, more than a quarter of its loans soured. To reduce that rate, borrowers are now required to have 25% equity in the business or put up collateral totaling 25% of the loan amount, versus 10% before. In addition, the center will help loan applicants hone business plans and will even coordinate pro bono legal services. The center offers free counseling in conjunction with the Small Business Administration’s SCORE advisory unit.

Know the borrower


Brisc is trying to do more outreach so it can better know its clients and the areas they serve. “Brisc expected people to walk in and say, `Here I am; I need a loan,’ but it doesn’t work like that,” says Dennis Reeder, executive director of the Washington Heights and Inwood Development Corp., which has its own successful loan operation. “Up here, people make deals for loans on a handshake,” but that requires familiarity with borrowers, he says.

Taking advice from its critics, Brisc is networking with local banks, encouraging them to refer clients who don’t qualify for conventional commercial loans. Brisc officials are also distributing a brochure and making presentations.

Since reopening in July, the center has approved six loans totaling $1.2 million. Businesses pay a $125 application fee and 1% of the loan at closing.

Here to your health!

– What to feel great, stay active, live longer–and better?
– Sure you do!
But many of us eating right, maintaining the proper weight, and finding time to exercise often seems like too much hard work. The fact is, though, there are a lot of small, simple things that can help you “juice up” your health. Forget about all those things you “can’t have or “can’t” do. Inside, you’ll find inspiration, motivation, and easy ways you can enjoy a healthier lifestyle.

Ingredients for a Healthier Diet

To eat healthier, think of your kitchen as your family’s wellness center. That’s where you can create a well-balanced and varied diet–one that is plentiful in fruits, vegetables, and grains; moderate in total fat, salt, and sugars; and low in saturated fat and cholesterol.
Healthy People 2020 recommends you have at least five servings of fruits and vegetables a day. That may sound like a lot, but it’s really easy: one medium-size piece of fruit, one-half cup of cooked vegetables, or an eight-ounce glass of Florida orange juice-each equals one serving. Studies illustrate how important fruits and vegetables can be to your health. A recent Harvard
University study suggests that drinking a glass of orange or grapefruit juice every day, as part of a well-balanced diet, may lower the risk of stroke by as much as 25 percent.

Healthy Changes Made Simple

Changes to your diet don’t have to be drastic. Healthier eating can be as simple as using nonfat and low-fat cooking techniques like grilling, broiling, steaming, or poaching. For sauteing, instead of using fats or oils, substitute nonstick spray, broth, or Florida orange juice. Replace whole milk in recipes with fat-free or low-fat (1%) milk. Try these other easy ideas, too:
* Replace “nutrient-void” beverages such as coffee, tea, or soda with “nutrient-dense” alternatives such as Florida orange juice.
* Substitute sherbet or low-fat frozen yogurt for ice cream.
* Keep trying healthy new recipes. Experts say that if you can find 15 healthy recipes that you like, you’re well on your way to changing your diet.

Shop Smart

When grocery shopping, buy more grains, vegetables, fruit, and fruit juices, and fewer fats and sweets. To do that, shop the “perimeter” of the store, where fresh fruits and vegetables are displayed, rather than the aisles loaded with processed foods. Read food nutrition labels and learn what they mean.
“Fortified” foods and beverages can pack a nutritional wallop, too. Calcium-fortified Florida orange juice, for example, contains as much calcium as a glass of milk and as much potassium as a banana. (Orange juice is also the most popular natural source of vitamin C and folate in the American diet.)
The benefits of smart shopping will follow you home, too. When you stock up on only good-for-you foods, only good-for-you foods will be available when you’re hungry.

Don’t Bypass Breakfast

Mom was right: Breakfast is the most important meal of the day. People who skip breakfast tend to have more weight problems and find themselves dragging later in the day. Here are some good ways to start the day:
* Have a bowl of whole-grain cereal with fat-free milk.
* Enjoy hot oatmeal mixed with assorted berries and fat-free milk. A side of honeydew melon and a glass of Florida orange juice are the perfect accompaniments.
* Have a bagel with reduced-fat cream cheese and a fresh fruit smoothie. (See the recipe in this special section.)

What an Easy Way to Get Active?

Why do so many people ignore the easiest way to stay trim: the power of everyday activities? A recent government study may have found the answer. When researchers talked with people who were sporadically active to learn why they weren’t regularly active, many said they simply didn’t know that everyday activities burned a lot of calories. To them, “exercise” meant going to the gym or doing things that were uncomfortable.

But when researchers used the words physical activity and explained that this included simple things like mowing the lawn or vacuuming, these same people were much more receptive to the idea of being active for 30 minutes most days of the week.
Experts say that instead of thinking of exercise as pain and sweat, you should think of it as your body in motion–any kind of motion. The more you move your arms and legs, the more calories you burn. The more you sit or lie still, the fewer calories you burn.

Any Activity = Exercise

When you keep in mind that any type of physical activity is exercise, burning calories becomes easier. You can benefit from raking leaves, cleaning the house, gardening, walking the dog, even carrying the groceries. Once you make regular physical activity a part of your life–and see how great you feel–you may be ready to start a more ambitious fitness program. The Surgeon General’s Report on Physical Activity and Health says that people who are already physically active will benefit even more by increasing the intensity or duration of their activity.

Make Fitness Fun

The more you enjoy exercise, the more likely you are to do it–and do it more often.
* Combine fun with physical activity. Love to shop? Fitness-walk along your favorite shopping district. Got the travel bug? Sign up for a fitness-oriented vacation. Enjoy doing crafts? Take a nature walk and collect pine cones for your next project.
* Try all kinds of activities–bird-watching, Ping-Pong, horseback riding, social dancing, you name it. The best workouts are ones you’re more likely to do because you enjoy them.
* Socialize … actively. Throw a backyard badminton get-together (with light “finger foods” and fresh fruit cocktails between sets).
* Exercise doesn’t kill time. It creates time. After the first week or so of an exercise program, many people say that their energy and stamina surge to the point where they feel they’ve gained more productive hours in a day.

Stay Hydrated

During exercise, drink fluids before you get thirsty. By the time you feel thirsty, you’re already dehydrated. Here’s how to prevent it:
* 2 hours before exercise: Drink at least 16 oz.

* 1 hour before: Drink at least 8 oz.
* During exercise: Drink at least 4 to 8 oz. every 15 to 20 minutes.
* After exercise: Drink at least 16 oz.
Drink juices, water, and sports drinks, but skip carbonated or caffeinated beverages. Recent studies show that both carbohydrates and protein are necessary after a hard workout. For an easy way to get both, have 16 ounces of Florida orange juice and half a tuna sandwich.

Who’s in Charge?

If you’re the woman of the house, you’re most liken the one in charge of the following: healthy shopping and eating, nutritious snacks, kids’ activities, personal and family fitness, plus all the miscellaneous items such as having your own life and career. That’s why, whether you already have a family or are starting one, it’s important to know some easy, day-to-day ways to keep an eye on your family’s health, as well as your own.

Talk with Your Doctors

Have a doctor who’s a partner in your health. Whatever stage of life you’re at, you should be comfortable discussing your overall health, your weight, your blood pressure and cholesterol numbers, and what you should do about them.
If you’re planning on starting a family, talk with your ob/gyn about what you can do to contribute to a healthy pregnancy, including diet, exercise, and lifestyle adjustments. You should also know about the important link between folic acid (folate) consumption before and during early pregnancy and the potential reduction in the risk of birth defects of the brain and spine. Research suggests that getting an adequate supply of folic acid may help reduce the risk of certain birth defects by up to 70 percent. (Orange juice is the most popular source of folate in the American diet.)

Get Kids Eating Right–Right Away

If you want your children to have healthy diets, you need to set the example. The earlier you start, the better, experts say. Encourage variety In your kids’ diets. Have them help prepare meals and snacks with you. Talk about good nutrition at the dinner table.
Show kids how to read nutrition labels so they can see exactly what they’re eating and drinking. Teach them, for example, that “juicy” product names such as “drink” or “cocktail” signify diluted juice with added sweeteners.
For real fruit juice, the words “100% juice” or “contains 100% juice” must be on the label. Pure Florida orange juice is one of the healthiest, most nutrient-dense beverages a child can drink. (Plus, orange juice does not contain fat, sodium, cholesterol, or any added sugars.)

Slow Down on Fast Food

According to Healthy People 2020, as much as 40 percent of a family’s food budget is spent in restaurants and on carry-out meals. Foods eaten away from home are generally higher in fat and sodium, and are lower in fiber and calcium, than foods prepared at home. If you can’t avoid fast-food completely, you can enjoy a low-fat meal. Ask your favorite fast-food place for a copy of their nutritional information fact sheets. Identify three or four choices that are low in fat and calories. (Small hamburgers, grilled chicken sandwiches, or turkey subs without mayo and cheese are good choices.) If anything comes with sauce, ask them to leave it off. Instead of a high-fat shake, order Florida orange juice.

Orange Smoothie

Serve this nutritious orange juice drink for breakfast, or as a nonalcoholic alternative to frozen daiquiris.

* 1/2 cups cold water
* 1 10-ounce package frozen strawberries,
* 3/4 cup frozen Florida orange juice
concentrate, thawed
* 1 ripe banana, sliced
* 1 to 2 cups ice cubes
* Whole fresh strawberries (optional)
* 1 Florida orange, sliced and halved (optional)
In a blender or food processor, combine water, thawed strawberries, orange juice concentrate, and banana slices. Cover and blend or process until smooth. While the blender or processor is running, add the ice cubes through the hole in the lid, blending or processing until the mixture is smooth and slushy. To serve, pour into glasses. If desired, garnish with whole strawberries and halved orange slices. Serve at once. Serves six.

Get Involved

Here are ways to get involved with some of the Healthy People 2020 objectives:
* Push for more physical education in schools. Ask your children what they do in a typical phys ed class. If it doesn’t sound like much, talk with your parent-teacher organization about better physical education. Encourage your kids to participate in sports. Keep them involved by driving them to practice and watching their games when you can.
* Help improve health where you work. It can be as simple as lobbying for better snack choices in the vending machine or organizing lunchtime walks with co-workers.
* Give blood. Less than 5 percent of all eligible Americans donate blood. Healthy People 2020 wants to double that number. Participate in your next community blood drive or contact your local blood center.
* Volunteer. Offer your time to program that benefits your community. Helping other people can be one of life’s greatest rewards.

Drink to your good health!

When it comes to health benefits, not all beverages are created equal.
Orange juice, for example, is a natural, nutrient-rich beverage that contains more than 100 phytochemicals–natural compounds that many scientists believe may help lower the risk of certain diseases. Orange juice is a good source of folate and potassium, and an excellent source of the antioxidant vitamin C.
To be sure that your orange juice is 100 percent pure Florida orange juice, look for the Florida Sunshine Tree logo.

A Nation of Healthy People by Surgeon General David Satcher

At the end of the decade, Americans on the whole should be enjoying substantially better health. Guiding the way will be Healthy People 2020, the national public health agenda developed by the U.S. Department of Health and Human Services, with input from people around the country.
Healthy People 2020 identifies key opportunities to improve health in our homes and communities. Most factors that cause disease and death can be influenced by choices we make: physical activity, weight control, tobacco use, substance abuse, immunizations, and many others.
The decision to live healthy ks in our hands. Even small daily changes can add up: taking the stairs at work, enjoying nutritious low-fat snacks, making sure everyone in the family–including our parents–has the shots they need. The steps are simple, but powerful.
Healthy lifestyle habits can add years to our lives, and life to our years. So when your alarm clock rings tomorrow, take charge of your health and strive to be one of the Healthy People. Every day really can be a new beginning to better health.
Neither Healthy People 2020, the Surgeon, General, nor the U.S. Department of Health and Human Services endorses any product, service, or organization.

Physical Activity

Studies show that you do not need to exercise vigorously to improve your health. Moderate physical activity, such as walking and gardening, can have substantial health benefits. One of the goals of Healthy People 2020 is to increase the proportion of adults who engage regularly, preferably for at least 30 minutes per day, in moderate physical activity.
Why is this so important? Because Americans are getting heavier–55 percent of adults are either overweight or obese, and 11 percent of adolescents and children are overweight or obese. Obesity is a risk factor for heart disease, diabetes, and some cancers.

Regular physical activity decreases the risk of death from heart disease, lowers the risk of developing diabetes, and is associated with a decreased risk of colon cancer. Regular physical activity helps prevent high blood pressure and helps reduce blood pressure in persons with elevated levels.
Healthy People 2020 hopes you will follow the Surgeon General’s prescription–be as active as you can be, and you will be taking good care of yourself.


Healthy People 2020 recognizes that nutrition is essential for growth, development, health, and well-being, and encourages the development of healthful eating habits. It includes a national objective to “increase the proportion of persons aged 2 years and older who consume at least two daily servings of fruit” from 28 percent to 75 percent.