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Surprising tips for running a race

Surprising tips for running a race | Healthy By Choice | Scoop.it

Avoiding gel packs and doing a whole lot of nothing may be the keys to running a better race.


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Carbohydrates 101: The Good, Bad, and Ugly

Carbohydrates 101: The Good, Bad, and Ugly | Healthy By Choice | Scoop.it
Tons of controversy exists regarding the poor carbohydrate. It's time to look at the facts to make sense of it all.

 

Tons of discussion and controversy exist regarding that loathed or loved macronutrient, the poor carbohydrate (a.k.a. "carb"):

 

Should you ingest a low-carb or a high-carb diet? Good carbs versus bad carbs. What are they? Carbs are making us fat, not high fat foods.  

 

The Chaos and Confusion of CarbsAnd that’s not all. Then there’s: Over-consumption of saturated and trans fats is not the root cause of heart disease. It's those pesky carbs.The Atkins Diet. You lost weight by consuming a lower-carb diet. Therefore, a low-carb intake is a viable means of weight loss, right?My friend lost weight by consuming only junk food. He ate everything - carbs, protein, and fat. His goal was a total calorie deficit at the end of the day. Therefore, the only thing that mattered was calories in versus calories out and not carb intake.


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The rules for running with dogs

The rules for running with dogs | Healthy By Choice | Scoop.it
The best running partner you'll ever have needs a few special considerations.

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Exercising for Healthier Eyes

Exercising for Healthier Eyes | Healthy By Choice | Scoop.it
Research suggests that physical activity may protect eyesight as we age.

 

Age-related vision loss is common and devastating. But new research suggests that physical activity might protect our eyes as we age.

 

There have been suggestions that exercise might reduce the risk of macular degeneration, which occurs when neurons in the central part of the retina deteriorate. The disease robs millions of older Americans of clear vision. A 2009 study of more than 40,000 middle-aged distance runners, for instance, found that those covering the most miles had the least likelihood of developing the disease. But the study did not compare runners to non-runners, limiting its usefulness. It also did not try to explain how exercise might affect the incidence of an eye disease.

 


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10 Things I Wish Everyone Knew About Exercise

10 Things I Wish Everyone Knew About Exercise | Healthy By Choice | Scoop.it
You're not going to lose weight unless you change your diet, too.

 

In no particular order, these are some things I wish everyone knew about exercise:

 

1. Strength training makes your bones stronger.

2. Strength training increases our muscular strength which makes daily activities easier. Through the aging process we lose muscle, and strength training helps slow or reverse that process.

3. If we simply walked more the health of our nation would improve greatly.

4. Exercise is the best medicine.,,,

 


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5 Ways to Use Breathing Techniques to Get a Better Workout

5 Ways to Use Breathing Techniques to Get a Better Workout | Healthy By Choice | Scoop.it
Because your muscles can't do anything without oxygen

 

"Don't hold your breath!" It's something we've all heard before while working out…and for good reason. "When you hold you breath, the energy in your cells plunges and you feel fatigued during your workout way before you should," says Belisa Vranich, Psy.D., creator of the OXYGEN breathing class at WILLSPACE in NYC. 

 

But that doesn't mean your regular ol' breathing pattern will do. You actually need to think about and control your breath during your workout for peak performance. And when it comes to breathing, one method does not fit all workouts. So check out these expert tips on how to breathe during your favorite workouts: 


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Exercising On an Empty Stomach: The Surprising Benefits

Exercising On an Empty Stomach: The Surprising Benefits | Healthy By Choice | Scoop.it
There aren’t many fitness topics as controversial as this one question: Is it bad to work out on an empty stomach? Here, Greatist dismantles some old myths, once and for all.

 

It’s a debate that’s raged since the first weight was lifted: Is it better or worse to work out on an empty stomach? Wars have been waged and nations have fallen (okay, that’s a slight exaggeration) during the eternal battle of fed versus fasted exercise, but it’s time for this madness to end. We have the final answer.

 

Well, not the final answer. Different people work out best under different circumstances, and deciding whether someone should eat before training can be like telling them what time of day to work out or what their diet should look like in general—it depends on what suits the needs of a given individual. But itis time to dismantle some old myths.


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Exercising for Healthier Eyes

Exercising for Healthier Eyes | Healthy By Choice | Scoop.it
Research suggests that physical activity may protect eyesight as we age.

 

Age-related vision loss is common and devastating. But new research suggests that physical activity might protect our eyes as we age.

 

There have been suggestions that exercise might reduce the risk of macular degeneration, which occurs when neurons in the central part of the retina deteriorate. The disease robs millions of older Americans of clear vision. A 2009 study of more than 40,000 middle-aged distance runners, for instance, found that those covering the most miles had the least likelihood of developing the disease. But the study did not compare runners to non-runners, limiting its usefulness. It also did not try to explain how exercise might affect the incidence of an eye disease.

 


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Work out smarter, not longer

Work out smarter, not longer | Healthy By Choice | Scoop.it
Tweak your workout a bit to rekindle the challenge and get your body responding and changing.

 

The most common complaint that I hear from prospective clients is this: "I work out three times a week, but my body never changes."

 

 When I ask them what they do in the gym, I almost always know what I'm going to hear. They generally do two or three circuits of machine-based strength training and then 30 minutes on a treadmill or elliptical machine.

And they've been doing this same workout three times a week... since the Dawn of Man.


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Sitting is sabotaging our health: Stand up for yourself

Sitting is sabotaging our health: Stand up for yourself | Healthy By Choice | Scoop.it

"Sitting is the new smoking."

 

That’s the buzz ricocheting around health circles, as a growing mountain of medical research decries our national addiction to sitting on our rear ends.

 

As a health reporter, I’ve read the research, from the National Institutes of Health to the Mayo Clinic to the American Cancer Society, all of which warns that prolonged sitting leads to increased risks of heart disease, cancer and diabetes. Not even regular exercise can undo the damage caused by such a sedentary lifestyle.

 

That got me to wondering, did I have what some experts called “the sitting disease”?


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Trainer Confessions: 6 Reasons to Take a Break from Workout Machines

Trainer Confessions: 6 Reasons to Take a Break from Workout Machines | Healthy By Choice | Scoop.it
Because bigger, fancier equipment isn't always better

 

We're always hearing the awesome benefits of resistance training, so it's no wonder that I'm seeing more women gravitate toward those hulking plate-loaded weight machines, going from one to the next to the next. After all, if you're not sure where to begin, they can definitely lend structure to a gym visit. But too much structure—in terms of how they move your body—is one of the major cons of this equipment. Here's why you might want to give those machines a rest and opt for some free weights or bodyweight moves instead: 

—Amy Roberts, National Academy of Sports Medicine Certified Personal Trainer 


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Number of obese Americans to climb to 42% by 2030, CDC finds and could cost $550 billion over 20 years

Number of obese Americans to climb to 42% by 2030, CDC finds and could cost $550 billion over 20 years | Healthy By Choice | Scoop.it

A whopping 42% of Americans will be obese by 2030, and the swelling ranks of the rotund could end up costing the nation hundreds of billions of dollars. The scary statistics are revealed in a study released Monday by the Centers for Disease Control and Prevention.

 

Currently more than a third of Americans are obese and the number is rising, particularly in men and the elderly. Buried in the CDC’s research is a nugget of good news. Even though the number of obese Americans continues to go up, it’s starting to go up at a slower rate.

 

The slowdown is a small victory in the fight for better health. Were obesity to rise at the same rapid rate it has in the last two decades, half the U.S. population would be obese by 2030, the study found.

 

The CDC’s study looked at the ramifications of the obesity crisis, including its economic impact. If the problem isn't curbed, it could cost the country $550 billion in health care costs over the next 20 years, researchers found.

Obesity — defined as a Body Mass Index over 30 — can lead to diabetes, heart disease and other serious health problems. And 27% of the rise in medical costs over the last 30 years can be pinned to excess weight, researchers wrote in the American Journal of Preventive Medicine. Even tiny progress in preventing obesity-related health conditions would save millions of dollars in health care costs, researchers wrote.

 

The Institute of Medicine, a nonprofit health organization, released national strategies for combating obesity Tuesday on its website, such as making nutritious foods more widely available and promoting health in schools and the workplace.

 

The study is based on BMI data collected by the CDC and state health departments from 1990 through 2008 as part of the Behavioral Risk Factor Surveillance System.


Via Dr. Stefan Gruenwald, Luisa Meira, Medical-Reference
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A Runner's Guide for Healthy Feet | Fitness Republic

A Runner's Guide for Healthy Feet | Fitness Republic | Healthy By Choice | Scoop.it
Put sun block on the feet while wearing sandals during the day to avoid sunburn. Keep changing your shoes every alternate day. Since the feet have sweat glands, your shoes will absorb moisture, so it is important to allow ...
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5 Exercises Every Runner Should Be Doing

5 Exercises Every Runner Should Be Doing | Healthy By Choice | Scoop.it

“ If pounding the pavement is part of your workout routine, don’t forget the importance of other exercises, not only to help you become a better runner, but to keep you injury free this season. Here are five exercises that will help you achieve both those goals.”


Via Larisa Ens, Imran Ghaznavi, Peter Mellow
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nancercize's curator insight, May 18, 2014 9:49 AM

Yes, runners, please pay attention to the rest of you. This article complements my piece on stretches for runners. http://manhattantimesnews.com/stretch-runners-stretch-estirense-corredores/

 

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How to Bounce Back From Burning Out

How to Bounce Back From Burning Out | Healthy By Choice | Scoop.it
One of the most persistent complaints of burnout is the feeling that you have lost yourself. You have to remember to reinvest in yourself.

Via THE *OFFICIAL ANDREASCY*, Luciana Viter, Peter Mellow
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THE *OFFICIAL ANDREASCY*'s curator insight, May 19, 2014 6:30 PM

Give your brains a break.

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The 10 Dead-Simple Rules for Eating While You Exercise

The 10 Dead-Simple Rules for Eating While You Exercise | Healthy By Choice | Scoop.it

"Food rules from a chef and a doctor."

 

Powering your workouts involves more than just eating before and after.Your entire day of food should focus on preparing for and recovering from exercise. Reduce your calorie consumption on days you don't work out, and increase it on the days you do.

 

THE WORST THING YOU CAN DO AFTER EXERCISE IS NOT FEED YOUR BODY.

 

Eat more protein. Depending on your goals, you should be getting as much as 0.9 grams of protein per day per pound of body weight. If you're looking to maintain or lose weight, scale back your calories, not your protein. Otherwise, you can lose muscle mass. (The Academy of Nutrition and Dietetics suggests that the average active adult consume between 0.55 and 0.8 grams per pound per day.)

 

 


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How to Figure Out How Much Life Insurance You Need to Buy

How to Figure Out How Much Life Insurance You Need to Buy | Healthy By Choice | Scoop.it
When it comes to getting a life insurance, there are some broad rules of thumb to help you estimate how much you need. However, the key is buying the right ....

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Medical-Reference's curator insight, February 2, 2014 1:23 PM
Life Insurance Awareness Month - Create Your Family Bucket List

 

Source: http://www.flickr.com/photos/statefarm/9630762364/ | State Farm, CC-BY-2.0, via Flickr 

 

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How Long Does It Take To Get Out Of Shape?

How Long Does It Take To Get Out Of Shape? | Healthy By Choice | Scoop.it
Not long, but you can maintain your fitness level with minimal workouts.

 

It’s the runner’s biggest question and worst fear: how quickly can I get out of shape? After putting in hours of training and hundreds of miles, most athletes worry it will all go to waste if they stop.

 

That’s only partially true.

 

Unfortunately, plenty of hard-earned fitness can go away within two weeks. Most studies suggest that an athlete’s VO2 max, the maximum oxygen he or she can uptake and utilize, plunges in the first month of inactivity, according to Dr. Edward Coyle, the director of the Human Performance Lab at the University of Texas at Austin. VO2 max continues to decrease, albeit at a slower rate, for the first three months after ceasing activity. In highly-trained athletes, VO2 max decreases by 7 percent in the 12 to 21 days after stopping training and another 9 percent during days 21 to 84. In athletes who have trained for a few months, and increased their VO2 max with exercise, those changes are completely reversed with several months of not training.


Read more at http://running.competitor.com/2014/03/training/how-long-does-it-take-to-get-out-of-shape_70267#pfOGsyqV0akRjldb.99


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5 Beginner-Friendly CrossFit Workouts

5 Beginner-Friendly CrossFit Workouts | Healthy By Choice | Scoop.it
Don’t let CrossFit workouts scare you because of heavy lifts and high intensity. These beginner-friendly WODs may transform you into a believer for life.

 

It’s nearly impossible to talk about fitness trends without CrossFit entering the conversation. This high-intensity type workout program of constantly varying functional movements has swept the nation, and doesn’t appear to be going anywhere. “The great thing about CrossFit is that it can work for anyone,” says Nick Lobotsky, CrossFit Level 1 trainer and full-time coach at CrossFit NYC. “We have everyone from ex-football players to ballerinas to grandmothers who come in.” And for good reason. All CrossFit workouts, or WODs (Workout Of the Day), are scalable to each individual’s fitness ability.

 


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Active mums 'have active children'

Active mums 'have active children' | Healthy By Choice | Scoop.it

The more active a mother is, the more physically active her child will be, suggests a UK study of 500 mums and four-year-olds.

 

 

But many mothers' exercise levels fell way below recommended levels, it said.


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Betty Skeet's curator insight, March 26, 2014 4:10 AM

Keeping active is not only good for you, it benefits your children

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Working out the right way to eat and exercise

Working out the right way to eat and exercise | Healthy By Choice | Scoop.it
If you exercise regularly, you will know the feeling of intense hunger that can accompany regular high-intensity workouts – that need to eat something immediately if not sooner and usually something high carbohydrate in nature to try and satisfy that relentless hunger. This may happen when you arrive home after a long day before you have prepared dinner, or a few hours after lunch, and may seem as if you simply cannot get enough food into your system.

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UCanRow2's curator insight, March 21, 2014 3:10 PM

Good advice here, even when you're rowing a lot, for example in a rowing challenge like the World Erg Challenge, you can't eat whatever you like and expect to lose weight. A couple hundred extra calories per hour of exercise is about all you can get away with, 

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The app 28 million fitness freaks use

The app 28 million fitness freaks use | Healthy By Choice | Scoop.it
It's connecting some of society's most competitive people.

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Craig Crossley's curator insight, March 17, 2014 11:28 PM

apps for fitness....never ending

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Five exercises for the 30% who never exercise

Five exercises for the 30% who never exercise | Healthy By Choice | Scoop.it

About 30% of Britons never exercise, according to research by Mintel. But what can people do to get slightly fitter without incurring costs, inconvenience or embarrassment, asks Lucy Townsend.


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William Payne's curator insight, March 15, 2014 9:30 AM

Even walking in ten minute intervals has beneficial health effects

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Ten Powerful Food Combos

Ten Powerful Food Combos | Healthy By Choice | Scoop.it

Follow the jump to learn about 10 powerful food pairs that are better when eaten together…

 

An obvious sign of two people being in a working, healthy relationship is when the relationship brings out the best in each person. They, in fact, become better versions of themselves. But did you know that the same can be said about some of your favorite foods, too? Before you scratch your head in confusion, let me explain… Certain foods are meant to be eaten together to bring out their nutritional benefits in the best way possible.

 


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askdrmaxwell's curator insight, March 11, 2014 5:04 PM

Proper food combining improves digestion and absorption of nutrients. 

Sylvia Dewy's curator insight, March 14, 2014 7:11 AM

its been rightly said for a successful and healthy life it actually goes through your stomach. A healthy lifestyle gives you strength and energy to perform your best! These powerful food pairs are really effective and one should know about it! 

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How Fat May Hurt the Brain, and How Exercise May Help

How Fat May Hurt the Brain, and How Exercise May Help | Healthy By Choice | Scoop.it

"Obesity may have harmful effects on the brain, and exercise may counteract many of those negative effects, according to sophisticated new neurological experiments with mice, even when the animals do not lose much weight. While it’s impossible to know if human brains respond in precisely the same way to fat and physical activity, the findings offer one more reason to get out and exercise."


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