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Finding healthy ways to mentally and physically perform your best every day.
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Rescooped by Rachel VanHorne from Well Being & Desease!

5 great pre-workout snacks

5 great pre-workout snacks | HealthNut |
Fuelling up before exercise gives you more energy, power and strength. (RT @MotherNatureNet: 5 great snacks to eat before you exercise Fuel up!

Via Angel Torres
Rachel VanHorne's insight:

Because I'm an athlete, I need the best types of food to give me energy without weighing me down to preserve the most efficient use of my time and energy during a workout. I will try baby carrots and bananas throughout my workout. The carrots' natural sugars sustain athletes throughout their workout without making them feel heavy. Before I worked out, I usually have heavier foods like a sandwhich or bread. Another fun way to get excited before a workout is trying a light smoothie before working out. It's important to eat before and after working out, and I was never sure on what type of foods were good to eat without weighing down the athlete. The most filling snack that I can try if I start to lose energy before working out is a granola bar. It's filling with the nuts, berries, and granola, but won't weigh me down like more cholestrol foods will.

julia13's curator insight, April 13, 2013 6:09 AM

We must avoid those snaks or food which lead to heaviness in stomach and it may become really difficult to perform exercise. 

Rescooped by Rachel VanHorne from Local Food Systems!

25 Ridiculously Healthy Foods

25 Ridiculously Healthy Foods | HealthNut |

The following healthy power foods can claim big bragging rights: They can fend off serious diseases like diabetes, cancer, and heart disease; fortify your immune system; protect and smooth your skin; and help you lose weight or stay slim. If you're eating most of these healthy foods already, good for you! If not, now's the time to load up your shopping cart and supercharge your health!

Read more:

Via Bill Palladino - MLUI
Rachel VanHorne's insight:

I've always been interested on which base foods I could use to mix with others in order to make a tasty meal. I usually don't eat straight healthy foods by themselves; I like to mix them. But I didn't know which are healthy choices to mix before reading this article. After reading this article, I've began incorporating eggs into my diet. I used to only eat them by themselves, but now have been making healthy omlettes with other healthy ingredients, which makes eggs more fun to eat. They're healthier than I originally thought they were; they provide cancer-fighting antioxidants and have a lot of protein. I also started buying Greek yogurt. Before, I had used yoplait because of its variety of tastes but Greek yogurt has twice the protein of regular yogurt. Salmon is another healthy source of vitamin D and the best omega-3s you can find. Because salmon is the best in Seattle, I decided to try our state's local favorite while keeping healthy. At restaurants, I order salmon versus the deep-fried fish sticks.

Polin's curator insight, March 26, 2013 12:31 AM

My Thoughts,

I knew the majority of these healthy foods, but I did learn a few new fruits that I did not know went under the healthy catagory. Lychee, asian Pears, and figs are considered to be ridiculously healthy and I'm going to have to give these a try. If only more people were to slowly change their eatting habits and incorporate these foods in their daily lifestyle then everyone will be a winner. 

Cecilia 's curator insight, April 10, 2013 11:28 PM

My Thoughts:

Eating healthy is such a difficult thing to do when we hardly have time in our lives to go grocery shopping or to experiment with recipes. However, I didn’t know that there were so many power foods that are so simple to prepare that could add a daily boost to my energy and immune system. Foods such as oatmeal and Greek yogurt are both delicious, but also easy to make. Instead of snacking on processed snacks, I’ll try picking up some edamame or putting spinach in a fruit smoothie. Even more surprising is that dark chocolate is on the list! Of course, I don’t plan on replacing my fruits and veggies with chocolate, but at least I’ll know I’m consuming healthy antioxidants when I eat dark chocolate. These foods don’t have to be boring—if you can spare several minutes out of your day, you could make a meal that is both delicious and healthy.

Rescooped by Rachel VanHorne from Heart and Vascular Health!

The Psychology of Effective Workout Music

The Psychology of Effective Workout Music | HealthNut |
New research clarifies why music and exercise make such a good team, and how to create an optimal workout playlist

Selecting the most effective workout music is not as simple as queuing up a series of fast, high-energy songs. One should also consider the memories, emotions and associations that different songs evoke. For some people, the extent to which they identify with the singer's emotional state and viewpoint determines how motivated they feel. And, in some cases, the rhythms of the underlying melody may not be as important as the cadence of the lyrics. In recent years some researchers and companies have experimented with new ways to motivate exercisers through their ears, such as a smartphone app that guides the listener's escape from zombies in a postapocalyptic world and a device that selects songs based on a runner's heart rate

Via Seth Bilazarian, MD
Rachel VanHorne's insight:

There are many times that I don't feel like working out on certain days because I have too much to get done before I go to bed or I'm just feeling drowsy and not in the mood. But I find that music often encourages me to keep exercising for at least over 30 minutes. Music distracts the mind from pain or fatigue, and elevates the mood to continue muscle exertion. This article dives into the reasons for why music makes us feel so good when working out and also suggests types of music to listen to in order to increase the amount of time spend working out and the force exerted as well. It suggests high energy songs, as well as songs that evoke memories, emotions, and associations with the song. For some people, when they can relate to the singer's lyrics and emotional state, it helps pump them up and increase workout efficiencies. When I work out, I usually just play any song with a pumping beat, and don't pay attention very much to its lyrics. But I often get tired of the same type of beat over and over. So now I will experiment with songs with lyrics that I can emotionally connect with, which may inspire me to workout faster and longer.In recent years some researchers and companies have experimented with new ways to motivate exercisers through their ears, such as a smartphone app that guides the listener's escape from zombies in a postapocalyptic world and a device that selects songs based on a runner's heart rate. Checking out these new devices and apps will encourage my workouts to be more fun to look forward to and efficient. This way, I won't procrastinate as much as I used to on working out and will find it as an entertaining escape from the rest of my events in my life.

Seth Bilazarian, MD's curator insight, March 24, 2013 12:35 PM

Best line forom article:

The human brain may have evolved with the expectation that, wherever there is music, there is movement...Maybe the brain remembers it that way.

I personally think the distraction is a big contributor to the benefit listening provides to getting through a workout.  An audio-book serves this purpose and has no rhythm you can dance to.



Simranjot S. Josan's curator insight, March 26, 2013 1:33 AM

After reading this article, I have thought about changing my workout music to more motivatoinal music such as rap or hip-hop when lifting and then house music or fast pased music when running. This could help push me when I am tired after a workout and I need to run. 

Rescooped by Rachel VanHorne from Health and Sleep!

What is the Suitable Temperature for a Sound Sleep

What is the Suitable Temperature for a Sound Sleep | HealthNut |
How To Sleep in Cold Temperature - If your home is cold during the night and you find your sleep disrupted by being cold. The best temperature to sleep is 60 F.

Via julia13
Rachel VanHorne's insight:

Everybody has experienced waking up in the middle of the night extremely hot or extremely cold. But my hot/cold episodes happen much more frequently than they should, and that has to do with the temperature and setting I place myself in. When I go to bed, I'm normally drowsy and ready for sleep so I don't feel like taking the time to make my sleeping setting just right. This article has given me the motivation and good tips on getting my setting to its ideal condition because I sometimes lose hours of sleep since I wake up several times a night due to temperature discomfort. The article suggests sleeping in between 65 to 72 degrees as room temperature, but the comfort level for temperature varies on each person. So I will experiment with hotter or colder temperatures to see how frequently I wake up and how sound I sleep each night. The article states that a mild drop in body temperature induces sleep. So if my room is slightly cooler than usual, that's the standard for most sound sleeps, and I will have less hot flash episodes in the middle of the night. I will also start wearing socks and a hat before going to bed because if my feet and head are warm, the rest of my body will be warm as well. Reducing the amount of times I wake up in the morning in uncomfortable temperatures will be beneficial to my health and amount of sleep I get.

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Rescooped by Rachel VanHorne from Gute Seiten!

Quick Methods regarding how to Fall asleep

Quick Methods regarding how to Fall asleep | HealthNut |

If you are suffering from sleeplessness or sleep disorders and you wish to know the solutions on how to sleep earlier, look closely at this content.

Via Chris may
Rachel VanHorne's insight:

These simple sleeping tips apply to anyone who wants to fall asleep, which is beneficial since a diverse amount of people face sleeping disorders. Whether it's a middle-aged woman or a professional athlete, these tips will work to generally the same effect on everyone. This year, I've been experiencing a lack of sleep because of the multitude of activities and difficult courses I'm involved in which often hold me over until late at night. I also don't get very tired at night because I'm on my second wave after drinking coffee after school to stay awake. That said, I regret not getting enough sleep once I wake up in the morning and thus repeat the whole unhealthy cycle again. This article provided different opportunities to try in order to break this sleepless schedule that inhibits my ability to perform mentally and physically each day. For instance, I agree that eating certain foods help you get more tired around night. I usually don't eat a lot after dinner, so this lack of food may contribute to my poor sleeping patterns. I can easily have a dessert of a few cookies or peanut butter on toasted bread before I go to bed. Something of interest that I found in this article is follow the same routine before going to bed. I wouldn't have thought that relying on a routine would help, but I see how it would; once you get used to doing the same thing over and over, it's easy to repeat it and not get off track. I know that once I get in the habit of exercising every day, it's hard to skip the routine of working out. Adding to this article, I know that having plants in your room can aid in the circulation of your breathing while you sleep, which prevents you from waking up in the middle of the night.

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Rescooped by Rachel VanHorne from Nutrition & Healthy Foods!

How to Make Healthy Choices in a Packaged Foods World

How to Make Healthy Choices in a Packaged Foods World | HealthNut |

With the advances in science and nutrition, people these days have become very health conscious and are really learning to look at what they are putting in their bodies.


If and when you’re faced with a packaged-foods dilemma, there are four ingredients that you need to be aware of:


• Trans Fats
• Refined Grains
• Salt
• High Fructose Corn Syrup


see this story here -


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(Image courtesy of Foter)

Via InsidersHealth
Rachel VanHorne's insight:

This article is relevent to my lifestyle and provides an accurate selection of packaged foods that are healthy and those that are not. I can never escape the world filled with packaged foods, but by looking out for the ingredients, I can make a more healthier diet that can help me lose weight and even fight against cancer. It was very eye-opening to me to read how unhealthy trans fats are. I never knew the difference between healthy fats and trans fats. Trans fats are actually twice as worse as saturated fats. Another surprise was that salt was on the list of unhealthy ingredients. Salt is only healthy in small doses. I never knew that the consequences for putting on high doses of salt are so destructive. It has been linked to health problems such as hypertension, kidney disease, potassium deficiency, and dizziness. It's helpful to know not only what not to eat, but also how to eat healthily. Shopping at the local farmer's market is recommended because they have large selections of non-packaged foods. Also, reading the food labels is the best way to look for the harmful ingredients and the quantity of them. Now I have ways to work around the harmful processed, packaged foods.

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Rescooped by Rachel VanHorne from Positivity and Happiness!

Sports psychology: developing a positive attitude towards pressure will improve performance

Sports psychology: developing a positive attitude towards pressure will improve performance | HealthNut |

The psychological states associated with peak performance and how to achieve them regularly- Increase your strength speed and stamina for free at the amazing new Peak Performance sports science Library (Sports psychology: developing a positive attitude...

Via Georgia Feiste
Rachel VanHorne's insight:

This article was extremely helpful to my lifestyle because my physical performance in track and field often declines due to the mental barriers of fear and pressure to do well. In order to perform to my maximum potential, my mental mindset must be as strong or even stronger than my physical extents. The first point the article touched on was remaining consistent to the routine. However, when emotions and mental barriers come into play, the routine warm-ups, exercises, and thus performance levels are either forgotten or completed with nervousness, and doesn't prepare the athlete of their maximum levels of potential. Thus, there are several proposed ways to overcome the distracting mental barriers that come into play during physical performance. One strategy is stimulating the demands of competition by using imagery. For instance, imagining the actual performing environment is useful for "setting the stage" for the athlete. Once the environment is replicated, it's easier to perform under similar conditions. Another successful strategy for managing stress is finding out what makes me negatively nervous before performing my event. Is it the crowd cheering, my heart pounding, or second-guessing myself? Whatever the issue is, switch those negative emotions into positive emotions. For example, if my heart start to pound, I will take a deep breath and focus on the word "relax" as I exhale.

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Scooped by Rachel VanHorne!

10 Secrets on How to Run Faster (rev 1)

10 Secrets on How to Run Faster (rev 1) | HealthNut |
Article by Rado, Sept 9, 2006 . Learn how to run faster. Increase your top running speed and maximize your running form efficiency. This guide is a MUST READ for serious sprinters. I haven’t seen a...
Rachel VanHorne's insight:

Whether I project my energy into high jumping, pole vaulting, or sprinting, improving my speed even just by several miliseconds will improve my overall athletic performance. Knowing how to use the other parts of my body to run faster instead of relying on my sole athleticism will translate to many other athletic activities that I participate in, instead of merely sprinting. I had never heard of a few of the article's proposed 10 ways to run faster, such as increasing breathing speed, not overstriding, and using tunnel vision. But they are all useful in contributing to my overall speed increase. Once breathing speed increases, the rest of the bodily functions will increase as well, such as the pumping of the arms, and thus the speed at which the legs circulate. Once everything in the body is in high alert, the rest of the body reacts as well. When runners overstride, they use too much of their energy that isn't comfortable for them in their normal range of motion. The main reason why this occurs is that sprinters who are running alongside each other synchronize their pace with each other's strides, and thus attempt to outstride the other, which weakens their form and efficient energy. When overstriding, the lead foot in front acts as a brake, which leads it to drag when it becomes the foot in the back. Tunnel vision is an essential part of running more efficiently. I often glance around when I run because I naturally want to see the other runners in their relation of speed to me. But now I've learned that it's essential to keep your eyes on the finish line in front of you instead of looking directly in front or to the sides.

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Rescooped by Rachel VanHorne from Health and Sleep!

15 Tips to Wake Up Early Without Feeling Lazy

15 Tips to Wake Up Early Without Feeling Lazy | HealthNut |
How To Wake Up Fresh Early in the Morning - We know that waking up and doing things in the morning is the best way to achieve our goals in life and be successful

Via julia13
Rachel VanHorne's insight:

The hardest part of my day has always been waking up in the morning. I wake up at 4:45 AM every morning since I have zero period, and even if I go to bed early, the fatigue is still present once my alarm goes off. I read this article to gain inspiration on how to improve my morning routine of waking up. The part of this article that I find most intriguing is that it infers that there is no complicated recipe on exactly how to wake yourself up and feel motivated to get out of bed. You just do it and get it over with. To expand on that, nobody ever wants to get out of bed in the morning. If I did things that I wanted to do, I would still be in bed by now. The secret to not sleeping in is just making yourself get up when your alarm clock goes off. A good tip that the article provided and that I will try tonight is to set my alarm clock across the room so I have to get up in order to turn it off. In getting up, I will naturally be waking myself up. Waking up at the same time every morning is the best way for getting my body and mind used to the early rise. Patterns and routine activity is how the brain makes strong neural connections; thus, going to bed and waking up at the same time every day will make it easier for me to get up in the morning. Another good old-fashioned tip that the article reminded me of is just doing warming up exercises in order to feel rejuvenated. I haven't done this since I was young, but it helps tremendously to do a few jumping jacks, pushups, and lunges in order to eradicate morning fatigue.

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