If you are puzzled by all the noodle options and in need of a change up, check out http://www.onegreenplanet.org/vegan-food/wheat-free-noodle-options-to-use-in-your-favorite-dishes/ for lots of information and recipes. There are great descriptions of the different noodle choices. Also links to many recipes can be found at this website.
Have you noticed these signs of stiffness? You move slower getting out of the car or bed. You ache when you bend over to tie your shoes. You can no longer sit cross-legged. Your back aches more. If so, it’s time to get serious about flexibility training.
What is flexibility training?
Flexibility refers to how well your joints move through their range of motion. The flexibility of a joint depends on many factors including the length and suppleness of your muscles and ligaments and the shape of the bones and cartilage that form the joint.
You can develop more joint flexibility by regularly stretching your muscles. That means slow, gentle stretches of the muscle held in a static position for several seconds to a minute. Stretching is not strenuous, but it requires focus and consistency.
Why do I need flexibility exercise?
Flexibility plays a vital role in your overall fitness and function. Without it, muscles tend to tighten up — some of the signs are back pain, poor balance and difficulty performing simple, everyday tasks.
When you improve flexibility with regular stretching you:
✓ increase joint range of motion.
✓ improve and preserve your general mobility.
✓ reduce injury by maintaining strong joints, muscles and tendons.
✓ experience less muscle tension and soreness after activity.
How can I add stretching to my exercise plan?
People who get regular exercise such as walking or swimming often skip stretching. But it takes just a few minutes. The American College of Sports Medicine recommends stretching at least 3 days a week. Stretch more often if you have lost some joint motion or have ongoing stiffness.
Primarily target stretches that aid your back, side, hip and leg muscles and follow these guidelines:
Warm-up: Stretch after warming up the muscles and joints for 5 to 10 minutes, or after your regular exercise.
Duration: Hold each stretch for at least 10 seconds, working up to 30 seconds.
Repetitions: Perform each stretch 3 to 5 times.
Technique: Stretch slowly and smoothly only to the point of mild sensation. Focus on the muscle being stretched; limit movement elsewhere and don’t bounce.
The length of time you devote to a stretching workout will depend on your individual needs and the number of specific stretches you perform for each muscle.
These are basic guidelines. If you have back or joint problems, consult your provider before you begin an aggressive stretching routine.
Combination Stretches
Muscles that are most often tight are the hamstrings, hip flexors, calves, lower back and chest muscles. Here are 2 stretches that work multiple muscle groups.
For your side, chest and outer hip: Lying on your back, bend 1 leg and cross it over the other leg. Keeping shoulders and head flat, try to touch the cross-over knee to the floor. Hold 10 to 15 seconds; then switch sides. Repeat both sides once or twice.
For your back and hamstrings: From a position on your back with your rear and tailbone up against the wall, extend your legs up the wall (1 at a time). The goal is to have both legs straight at the knee and a 90˚ bend at your hips in an L shape. You also can use this time to stretch your shoulders by extending your arms over your head.
http://ebix-1957819.hs-sites.com/test-smart-moves-100-5-0-0-0-0
People often abandon their workouts when the results — getting stronger or slimmer — begin to dwindle. In most cases, reaching a plateau simply means you’re progressing toward fitness and ready for a new level of workout.If you’re stuck on a plateau, fitness specialists recommend enhancing your routine 4 ways using the FITT principles — Frequency, Intensity, Time and Type. This strategy can be adopted for cardio exercise and resistance training.
FREQUENCY — how often: Increase the number of your workouts or exercise days. Example: From 4 days to 6 days per week.
INTENSITY — how hard: Increase the difficulty or level at which you exercise. Example: Increase heart rate maximum from 65% to 90% (following the proper exercise heart rate range for your age).
TIME — how long: Increase your minutes per workout. Get a minimum of 150 minutes per week.
TYPE — activity: Change the type of activity (e.g., replace 2 cardio workouts with strength-training or walking outdoors).
The FREQUENCY and TIME of your workouts will be subject to your schedule. But the INTENSITY and TYPEof exercise are only limited by your fitness level and activity preferences.
You can enhance the benefits of cardio exercise (swimming, hiking, etc.) through speed, incline and distance, or by combining activities. Strength-training intensity can be adjusted with changes in weight resistance, number of reps and sets, and more.
Variety is the key to your continued fitness improvement. Every few months, change 1 or more elements of FITT. Take pleasure in performing new moves in new ways. Check with your health care provider for more personalized guidance.
http://www.personalbest.com/PersonalBestHealthlines/ViewArticle.aspx?article=5421
Let’s consider eating plant-based on a budget two ways. How to get the most nutrition for your dollar and how to get more satisfaction from your nutrition.
The answer to both questions can be found in a meal made with both greens and starches. Since greens provide the most nutrients per calorie, they’re the ideal addition to a meal based on satisfying, fiber-rich whole grains, beans and starchy vegetables.
Once you’ve created a useful list of plant-based grocery items, make copies to use each week. Save yourself the time it takes to write that same list again and again.
| Leafy Greens | Other Vegetables |
| Beans & Legumes | Whole Grains |
| Fruits | Nuts & Seeds |
Fruit: Look for quality and value, such as apples, pears, oranges and bananas.
Salad greens: Check out all varieties! Try romaine or leaf lettuce, baby spinach, mixed spring greens, arugala or baby kale.
Leafy greens: Select one or two bunches of greens to steam or dry sauté, such as collard greens, kale, or Swiss chard. Comb the produce section and select the freshest greens available. Often the most abundant greens are the best value. Experiment with less familiar varieties, too. Make buying and eating plenty of fiber-rich greens non-negotiable!
Cruciferous vegetables: Scout for the best value in cruciferous vegetables to add to your grocery cart, like broccoli, Brussels sprouts, cauliflower and cabbage. If you believe you are not a fan, be sure to give these another try and include them in your diet.
Potatoes and sweet potatoes: From fingerlings, to russets, to Japanese sweet potatoes, the varieties are endless. Grab a larger bag for better value.
Soups and stews: Don’t forget celery, carrots, garlic and onions.
Herbs and spices: Cilantro, basil, parsley and other herbs are highly flavorful additions to your recipes. Growing herbs at home can be very satisfying too.
Explore: As your comfort level increases, promise to try lots of new vegetables and fruits in the weeks ahead.
The season is a time full of joy, parties, and family gatherings. However, many times unwanted stress and depression can creep into our holiday cheer. Nonetheless, there are a variety of simple things you can do that may help lift your spirit.
What Causes Holiday Blues?
Many factors can cause the “holiday blues”: stress, fatigue, unrealistic expectations, over-commercialization, financial constraints, and the inability to be with one’s family and friends. The demands of shopping, parties, family reunions, and house guests also contribute to feelings of tension. People who do not become depressed may develop other stress responses, such as: headaches, excessive drinking, over-eating, and difficulty sleeping. Even more people experience post-holiday let down after January 1st. This can result from disappointments during the preceding months compounded with the excess fatigue and stress.
Coping with Stress and Depression During the Holidays
Can Environment Be a Factor?
Recent studies show that some people suffer from seasonal affective disorder (SAD) which results from fewer hours of sunlight as the days grow shorter during the winter months. Photo-therapy, a treatment involving a few hours of exposure to intense light, is effective in relieving depressive symptoms in patients with SAD.
Other studies on the benefits of photo-therapy found that exposure to early morning sunlight was effective in relieving seasonal depression. Recent findings, however, suggest that patients respond equally well to photo-therapy whether it is scheduled in the early afternoon. This has practical applications for antidepressant treatment since it allows the use of photo-therapy in the workplace as well as the home.
http://www.mymentalhealthday.org/2012/12/what-to-do-with-the-holiday-blues/
Thinking about running? You don’t have to be a born runner or athlete to get started. Running is a relatively inexpensive sport—all you need to get started is a shirt, shorts and a good pair of shoes. Whether you want to run on a treadmill, outdoor track, road or trail, here are eight ways to get you moving from couch to pavement in no time.
If you don’t know why you want to start running, you are likely to quit before you ever reap the benefits. Whether you want to lose weight, run a race, reduce your stress or have some other reason in mind, running can have a positive effect on your physical and mental health and enhance your overall healthy lifestyle. Know your reason and remember it every time you lace up those running shoes.
Now that you have established your “why,” setting a goal will help keep you motivated. A measurable goal that you can track and be accountable for can get you where you want to be. Make your goal clear, well defined and attainable within a specific time-frame so you can celebrate your achievement once it’s met.
If you are new to running, don’t make the mistake of going from zero to a 5K in a few weeks. Follow a training plan that provides you a systematic approach to move from walking to running, helping you to train safely and, more importantly, stay injury-free. Apps like Couch to 5K or seeking out a personal trainer or running coach can provide you with a step-by-step plan to help you get better at moving one foot in front of the other.
Most things are more enjoyable when you have someone to share them with. Check with your fitness gym or local running store for a running club to join. Running clubs are open to all levels of runners and can offer motivation and support to keep going. Of course, don’t forget to invite your biggest fans and supporters for a fun run around town.
While the treadmill at the gym or your neighborhood are good places to start running, exploring outdoor surroundings can add a whole new and exciting experience to your running workout. Check with your city’s parks and recreation department and state parks for paved walking and bike trails, along with local school districts that have outdoor tracks.
While running a race may not be one of your goals, signing up for a race is a great way to connect with like-minded people in the running community and with those who care about causes that are important to you. Choosing an organization that speaks to you and your heart might be one of the most motivating reasons to run.
National organizations such as the American Heart Association and Alzheimer’s Association have local events in many cities, and you will likely find many other events that support local service organizations such as your local food pantry and homeless shelters.
Listening to music while exercising has been found to increase a sense of motivation and boost your exercise intensity. Create a playlist from your own music library, use a streaming service such as Songza or Pandora, or download the popular Rock My Run app to listen to a variety of music genres that match your steps or goal cadence to help you hit the road and connect to the ground beneath.
The most motivating reason to get started running is simply because you are worth it. Running can boost your self-confidence and, with each step forward, you’ll experience physical, mental and emotional benefits that lead to a healthier and happier life.
https://www.acefitness.org/acefit/healthy-living-article/60/6113/8-ways-to-motivate-yourself-to-run/
https://mommypoppins.com/newyorkcitykids/25-exercise-games-indoor-activities-for-kids
