If so, you might want to read this blog post that discusses our obsession with numbers on the scale. The author does an excellent job of explaining different factors involved in our body‘s weight and how we can re-frame our thinking when it comes to the dreaded scale. It’s an educational read that you might consider sharing with others. Enjoy this month’s post!
Evidence that eating whole grains, fiber, vegetables and fruit can help protect against certain cancers, as well as against weight gain, overweight and obesity! Get the recommendations here.
This month I wanted to supply you with answers to questions I’m often asked on the topic of stretching. The American College of Sports Medicine holds the following positions on this often lengthy topic. View the complete article from the link below.
How long should a stretch be held?
Holding a stretch for 10-30 seconds at the point of tightness or slight discomfort enhances joint range of motion, with little apparent benefit resulting from longer durations. Older persons may realize greater improvements in range of motion with longer durations (30-60 seconds) of stretching. A 20%-75% maximum contraction held for 3-6 seconds followed by 10- to 30-seconds assisted stretch is recommended for PNF techniques (Proprioceptive Neuromuscular Facilitation).
How many repetitions of stretching exercises are needed?
Repeating each flexibility exercise two to four times is effective, with enhancement of joint range of motion occurring during 3-12 weeks. The goal is to attain 60 seconds of total stretching time per flexibility exercise by adjusting duration and repetitions according to individual needs. For example, 60 seconds of stretch time can be met by two 30-seconds stretches or four 15-seconds stretches.
How often should stretching exercise be performed?
Performing flexibility exercises ≥2-3 days week is effective, but greater gains in joint range of motion are accrued with daily flexibility exercise.
Learn some simple exercises you can do everyday that will help bring relief, as well as prevent common foot injuries.
One of the great researchers in the fitness industry, Len Kravitz, PhD, discusses how high intensity interval training (HIIT) affects your cardiovascular fitness, insulin resistance, cholesterol level, blood pressure, fat loss and weight management. Read the details here.
Feeling fortunate to have a Trader Joes nearby, I’m sharing a five-day meal plan and grocery list from GetHealthyU.com. Use the grocery list to prepare your healthy and easy-to-put together meals for this week.
Do you have a meal you’ve put together from Trader Joes? Share the recipe and grocery items here!