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SELF HEALTH
Now is a good time to own a body.  Tips for Healthy Living:  Fitness, Nutrition and Well-Being.
Curated by PAT NOVAK
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You’re thinking about fitness all wrong

You’re thinking about fitness all wrong | SELF HEALTH | Scoop.it
It’s mid-January, and you may feel like a fitness failure.

Join the gym, find a yoga class or lose 10 pounds?

Not a chance.

Go from couch to 5K?

Still on the couch.

Achieve that feeling of euphoria your friends say they get after SoulCycle?

It’s still Greek to you.

Instead of calling it quits for the year, what if you resolved to change your mind-set about fitness?

In his book “How to Think About Exercise,” Australian philosopher Damon Young offers a foundation to fulfill that resolution. As part of the School of Life book series that had its U.S. release this month, Young uses philosophical inquiries to explain how we in the West came to think about exercise and fitness and how that way of thinking is a major barrier to being fit.
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13 Reasons To Start Lifting Weights

13 Reasons To Start Lifting Weights | SELF HEALTH | Scoop.it

Maybe you're convinced you shouldn't lift weights because you prefer not looking like The Hulk. Maybe you figure you just wouldn't like it, since you're not one of those CrossFit types.

 

We hate to be confrontational about it, but frankly, you're wrong. Despite a prevalent allegiance to cardio machines for things like weight loss and overall health, strength training not only builds muscle but can prevent disease, improve mood and -- really! -- help you lose weight.

 

Here are 13 smart reasons to include a little work with the weights into your fitness repertoire.

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Why We Sign Up For Gym Memberships But Never Go To The Gym

Why We Sign Up For Gym Memberships But Never Go To The Gym | SELF HEALTH | Scoop.it
Gyms have built their business model around us not showing up. Gyms have way more members than they can actually accommodate. Low-priced gyms are the most extreme example of this. Planet Fitness, which charges between $10 and $20 per month, has, on average, 6,500 members per gym. Most of its gyms can hold around 300 people. Planet Fitness can do this because it knows that members won't show up. After all, if everyone who had a gym membership showed up at the gym, it would be Thunderdome. If you are not going to the gym, you are actually the gym's best custom
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Donovan Baldwin's curator insight, January 4, 7:37 AM

For the $10 a month mentioned in the article, for 10 months, you can buy a set of adjustable dumbbells and a good exercise bench that will last for years and allow you to do all the strength training you need at home. For cardio, open your door and take a walk...or get a pound puppy to force you out the door. Learn more about dumbbell weight training at http://nodiet4me.com/exercise/dumbbell_weight_training/index.html .

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Why Grass-Fed Butter Is Really Good For You (Infographic)

Why Grass-Fed Butter Is Really Good For You (Infographic) | SELF HEALTH | Scoop.it

Butter, in its true form, is rich in fat-soluble vitamins, healthy saturated fats and fatty acids. However, not all butter is created equal.

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An Unexpected Exercise That Targets Belly Fat

An Unexpected Exercise That Targets Belly Fat | SELF HEALTH | Scoop.it
By now, you probably know that upping the ante on your core workouts won't unveil the six-pack abs of your dreams. It's simply impossible to reduce body fat in a specific area, no matter how much you curse that little something extra around your middle.

However, that doesn't mean that strength training doesn't have a benefit for that belly. In a new study, Harvard School of Public Health (HSPH) researchers found that men who completed 20 minutes of weight training a day saw a smaller increase in belly fat than men who spent the same amount of time sweating it out in a cardio workout.
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Neuroscience: How to Become Immune to Stress

Neuroscience: How to Become Immune to Stress | SELF HEALTH | Scoop.it

Most people intuitively understand that exercise can improve your mood, but it was only last week that scientists figured out how it works. Their findings are of enormous importance to everybody who experiences stress at work.

According to a recent article in the New York Times, exercising causes your muscles to release a set of chemicals that block other chemicals the body releases in response to frequent stress.

In other words, constant stress brings you down, but consistent exercise lifts you up.

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Exhaled Pounds: How Fat Leaves the Body

Exhaled Pounds: How Fat Leaves the Body | SELF HEALTH | Scoop.it

"When you lose weight, where does the fat go? Turns out, most of it is exhaled."

 

In a new study, scientists explain the fate of fat in a human body

, and through precise calculations, debunk some common misconceptions. Fat doesn't simply "turn into" energy or heat, and it doesn't break into smaller parts and get excreted, the researchers say.

 

In reality, the body stores the excess protein or carbs in a person's diet in form of fat, specifically, as triglyceride molecules, which consist of just three kinds of atoms: carbon, hydrogen and oxygen. For people to lose weight, their triglycerides must break up into building blocks, which happens in a process known as oxidation.

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11 Essential Wellness Tips

11 Essential Wellness Tips | SELF HEALTH | Scoop.it
The 11 most popular diet, lifestyle and wellness tips from the first year of KrisCarr.com.

 

Happy (almost) Anniversary, darlings! It’s hard to believe that we’re already sneaking up on the first birthday of KrisCarr.com, which will be in September. Time sure does zoom. Next month, to really get in gear and mark the year, we’re going to kick off a massively fun Prevention Month, complete with all kinds of interesting posts, wellness tips galore, giveaways and goodies. It’s been such a thrill to share my life with all of you—from juicing to releasing Crazy Sexy Kitchen to renovating our farmette and chasing my rescued pup Lola around the yard. There have been so many good times since we kicked off this here hub o’ health, food and fun!

 

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How Exercising Helps You Get More Done

How Exercising Helps You Get More Done | SELF HEALTH | Scoop.it

"A lot of people don’t work out. In fact, not only do they not work out, they barely move at all. A typical workday for many consists of waking up, sitting in the car on the way to work, sitting at a desk at work, sitting in the car on the way home, sitting on the couch watching television, and then going to bed."

 

As you might guess, this isn’t a great way to live. But before you tell me you don’t have time for exercise, I’m going to share an important truth with you. Not only do you have time to exercise, exercise actually makes you more productive. It’s a no-brainer, must-do for entrepreneurs, career warriors, and anybody else who wants to get more done.

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What Is Reiki?

What Is Reiki? | SELF HEALTH | Scoop.it
It's not meditation, massage or prayer. But practitioners and clients say reiki heals in ways that are hard to explain.

 

Terri Reynolds, 56, knows the exchange well. She says, “Reiki.” They say, “Huh?” She says, “Energy healing.” They say, “Hocus-pocus.” 

 

But for Reynolds, who was diagnosed with colon cancer in 2011, reiki is anything but. The practice – which usually involves a practitioner placing his or her hands on or above a client to facilitate that person's healing energy – taught her how to quiet her mind after surgery and six months of chemotherapy. 

 

  

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Got back pain? These yoga poses are here for you

Got back pain? These yoga poses are here for you | SELF HEALTH | Scoop.it

"Yoga truly is a unique opportunity for strengthening, stretching, and yes, even healing for the entire body. The back is no exception. Multiple studies have shown a steady practice is a great treatment for back soreness. In fact, several studies have found that yoga can even trump usual care for back pain when it comes to improving back function. For example, people who took yoga or stretching classes are twice as likely to cut back on pain medications for their back aches as people who managed symptoms on their own, one University of Washington study found."

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5 Ways to Make Yourself Work Out When You Really Don't Want to

5 Ways to Make Yourself Work Out When You Really Don't Want to | SELF HEALTH | Scoop.it

As the days start to get shorter and the temperatures drop, you may be tempted to slack off on your workout routine. After all, it’s also no longer swimsuit season and we can hide under cozy layers! But it’s so important to keep moving and find something you not only love to do but also can do all year round.

For instance, during the spring and summer, I love to run, bike, swim, play tennis, chase my little guy all over the playground and hike with him in his baby carrier. But as winter approaches, I can fall back on my yoga practice, Pilates workouts, bundled walks, strength training, and skiing. Though, there are still some mornings when I would much rather snuggle in bed.

Here are some motivational tricks to help you break a sweat because you’ll definitely feel better after working out—and have the body to show for it winter, spring, summer, and fall.

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Donovan Baldwin's curator insight, November 6, 2014 8:09 AM

Set a workout schedule and stick to it. It doesn't have to be, "exercise at 3:52 PM or I have failed," but, more like, "I am going to exercise between 3 and 4 PM. If my activities get in the way, I will do it later or earlier, make up tomorrow, or just forgive myself". Bottom line is what works for you is best. Sometimes, allowing yourself permission NOT to exercise makes it easier to do so.

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The Right and Wrong Way to Eat Chia Seeds

The Right and Wrong Way to Eat Chia Seeds | SELF HEALTH | Scoop.it

There's good reason chia seeds have been on everyone's minds these days. These tiny seeds are high in protein, fiber, calcium, antioxidants, and omega-3s, but there is a right and wrong way to eat them, and one man recently learned the hard way."

 

In one patient case study, one man experienced intense dysphagia, or difficulty swallowing, after ingesting a tablespoon of dry chia seeds and chasing it with water. One of the reasons chia seeds are touted for weight loss is because they expand multiple times their size in water and help you feel full for longer. However, taking down a dry tablespoon and chasing it back with H2O is not going to lead to a comfortable experience, since they don't have time to reach your stomach to expand.

 
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Top 10 Fundamental Bodyweight Exercises

Top 10 Fundamental Bodyweight Exercises | SELF HEALTH | Scoop.it

Top Ten Fundamental Bodyweight Exercises to Get Strong, Flexible, and Coordinated.

There are countless bodyweight exercises to choose from. While they may all have a specific value, in general some are better than others. The sometimes overwhelming variety of exercises is why people ask questions like,

If you could only choose one (or two or three) exercises to do, what would they be?

This question has been posted in every fitness forum or group dozens of times, and while I don’t think you should limit yourself to one or two exercises, it can be valuable to analyze which exercises are the best use of your time to meet your goals. It’s good to be able to pare down the fluff and concentrate on what will really make you better.

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Coffee and Tea May Protect the Brain

Coffee and Tea May Protect the Brain | SELF HEALTH | Scoop.it
Daily drinkers have lower rates of depression and cognitive decline

 

Coffee and tea may do more than just jolt you awake—they could also help keep your brain healthy, according to a slew of recent studies. Researchers have linked these beverages with protection from depression, Alzheimer's disease and Parkinson's disease.

 

 

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Donovan Baldwin's curator insight, January 8, 9:34 AM

Ah. Vindication at last....


Seriously, add some exercise into the mix and keep your mind active and your social interactions happening...

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The Most Important Thing You Can Do In The New Year To Lose Weight, Get Sharper And Live Longer

The Most Important Thing You Can Do In The New Year To Lose Weight, Get Sharper And Live Longer | SELF HEALTH | Scoop.it
Everyone wants to start the new year off on the right foot. But, as many of us know all too well, the best New Year's intentions to get fit, lose weight, eat more nutritiously, stress less and save more money can easily fall to the wayside. (And often do, considering only about 8 percent of people successfully achieve their resolutions, according to University of Scranton Research, Forbes reported.)

However, it could be that the reason all your other resolutions are failing -- and the reason you're having trouble making sound food choices or keeping weight off to begin with -- is you're ignoring a simple yet powerful component of total health: sleep.
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Squats for Dummies 101

Squats for Dummies 101 | SELF HEALTH | Scoop.it
Squats are often referred to as the King Shit of leg and ass exercises – they do not have a fancy name or take a lot to master – they are simple and basic but also are, what a lot of us in the fitness industry can attest to, the best exercise for building your lower body to where you want it. Along with looking FABULOUS, they also help to improve your balance and your bone density!

Once mastered this move is easy. That being said it does require you to focus because it can move from good to bad in seconds of losing your form, and can hence cause terrible injuries. Note that its best to get the technique and form mastered with light or no weight before adding heavy weights.
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In Defense Of Leg Day

In Defense Of Leg Day | SELF HEALTH | Scoop.it
“Never skip leg day” is a long-standing inside joke among trainers. Image-search this meme and you will be bombarded with photos of large, muscularly developed upper bodies atop thin, spindly legs.

“Many people focus on the ‘vanity muscles’ at the front and top of your body, the muscles you can see,” explains Justin Jacobs, Tier 4 manager at Equinox TriBeCa. And oftentimes this is achieved by dedicating entire sessions to one particular (vanity) muscle group. "Split routines—chest Mondays, back Tuesdays, and so on—were created for bodybuilders who spent 1-2 hours a day in the gym, 5-6 days a week," explains Jacobs. "For most of us, this isn’t realistic, and so this routine may not be the best choice. Additionally, a true bodybuilding split would always include at least one leg day. Somehow this often gets lost in translation,” says Jacobs.
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How Exercise Changes Our DNA

How Exercise Changes Our DNA | SELF HEALTH | Scoop.it
We all know that exercise can make us fitter and reduce our risk for illnesses such as diabetes and heart disease. But just how, from start to finish, a run or a bike ride might translate into a healthier life has remained baffling.

Now new research reports that the answer may lie, in part, in our DNA. Exercise, a new study finds, changes the shape and functioning of our genes, an important stop on the way to improved health and fitness.

The human genome is astonishingly complex and dynamic, with genes constantly turning on or off, depending on what biochemical signals they receive from the body. When genes are turned on, they express proteins that prompt physiological responses elsewhere in the body.
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Raising The Bar for Interval Training - Or What is Tabata.

Raising The Bar for Interval Training - Or What is Tabata. | SELF HEALTH | Scoop.it

Tabata Workouts Offer a Rigorous Intensity.

 

"INTERVAL training — alternating short bouts of intense exercise with periods of recovery — is considered part of any well-rounded fitness routine. Exercise physiologists and trainers say it helps speed weight loss and build endurance. But those seeking an especially rigorous form of interval training, without spending hours trying to do it, might consider Tabata workouts."

 

These are named after Izumi Tabata, a professor and researcher at Ritsumeikan University in Kyoto, Japan, whose work has led to a host of vigorous exercise routines. In 1996, Professor Tabata released the findings of a study in which Olympic speedskaters performed four-minute interval workouts that exceeded their normal cardiovascular capacity. The gains in cardio fitness were comparable to those of another group that trained for much longer at lesser effort.

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Bone Broth: What You Need To Know About The Latest Health Trend

Bone Broth: What You Need To Know About The Latest Health Trend | SELF HEALTH | Scoop.it

"There’s a hot new drink in town and it has nothing to do with Mezcal or smoked Himalayan sea salt. If you know anyone who fancies herself a paleo, primal, and/or ancestral eater, perhaps you’ve heard that person mention rave about the magical elixir that is bone broth. Devotees claim this brew — made by boiling bones for the amount of time it would take to drive from Yonkers to Vegas — helps with everything from joint pain to serious medical conditions, including autoimmune disorders and even cancer. But, is bone broth really the panacea it’s made out to be? Let’s dig in."

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This Might Be The Best Exercise Of All Time

This Might Be The Best Exercise Of All Time | SELF HEALTH | Scoop.it

"There are many things that come to mind when we hear the word "burpee," including, but not limited to: torture, pain, burning, fatigue, exhaustion, dread, sweat, and maybe even tears. But, according to new research published in The Journal of Strength and Conditioning Research, it might be time refresh our relationship with the seemingly nightmarish exercise."

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7 Strategies to Kick Sugar Cravings and Detox from Sugar

7 Strategies to Kick Sugar Cravings and Detox from Sugar | SELF HEALTH | Scoop.it
1. Eat fermented foods like sauerkraut, kefir, or kombucha. These foods are excellent for detoxification and can help nourish gut bacteria. A lot of times sugar cravings are a symptom of a much deeper imbalance in the gut. Along with fermented foods, you can take a dairy free probiotic capsule to come back into balance.

2. Choose bitter foods like arugula, dandelion greens and even schizandra berries. Bitter foods can help prevent or reduce sugar cravings by retraining the taste buds. Not only that, but bitter foods are great for liver detox and if you’ve been eating too much sugar, chances are your liver could use some extra love!
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Killer Chairs: How Desk Jobs Ruin Your Health

Killer Chairs: How Desk Jobs Ruin Your Health | SELF HEALTH | Scoop.it
Chairs: we sit in them, work in them, shop in them, eat in them and date in them. Americans sit for most of their waking hours, 13 hours every day on average. Yet chairs are lethal.

This grim conclusion may surprise you, but 18 studies reported during the past 16 years, covering 800,000 people overall, back it up. In 2010, for example, the journal Circulation published an investigation following 8,800 adults for seven years. Those who sat for more than four hours a day while watching television had a 46 percent increase in deaths from any cause when compared with people who sat in front of the tube for less than two hours. Other researchers have found that sitting for more than half the day, approximately, doubles the risk of diabetes and cardiovascular problems. Overall, when you combine all causes of death and compare any group of sitters with those who are more active, sitters have a 50 percent greater likelihood of dying.
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Weight Training: If You Aren't, You Should Be

Weight Training: If You Aren't, You Should Be | SELF HEALTH | Scoop.it
Have you ever heard of a barbell or dumbbell? If you don't know, they are the scary metal objects Arnold Schwarzenegger embraced so endearingly in the popular documentary "Pumping Iron." When most people think of weight lifting they visualize the imagery portrayed in this film -- oversized hyper-masculine bodybuilders yelling in agony, aggressively attempting to lift heavy weights. With this connotation in mind many people are fearful of the weight room.

As a personal trainer I see people sign up daily for gym memberships. Unfortunately- from the very first day through several New Year's resolutions later, most of them never actually make it to the weight room floor. That's the section where the good old-fashioned barbells and dumbbells are.
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Elite Body Fitness's curator insight, November 5, 2014 11:41 AM

My favorite workout is using heavy weights  - great fun! 

Donovan Baldwin's curator insight, November 6, 2014 8:16 AM

There are many benefits to weight training, for men and women, young and old. Weight lifting workouts can be used to build strength, as expected, or to provide special results, such as aerobic benefits, weight management, or increased flexibility.