Tag Archives: weight

Hold Up, Weight a Minute…

Posted by getPHYT in Healthy Living and tagged with , , , ,

Arnold Schwarzenegger. The Rock. Christian Bale. When you think of weight training, you probably think of these buff figures. Many young men dream of being so muscular, while young women flee from weights because they think that just looking at a dumbbell will turn them into the Hulk. But weight lifting isn’t only for adults and certainly not just for men and boys. In fact, weight lifting can be a beneficial part of any teen’s life in many ways, from boosting performance in sports to improving confidence and self-esteem –  and wouldn’t we all love some more of that?

Zoe Smith. Image Source: The Telegraph

Just out of high school and already an Olympian, former gymnast Zoe Smith brought home a weightlifting world-record in the 2012 Olympics for the United Kingdom.                                       Image Source: The Telegraph

Weight  what?
Weight training or strength training is a class of exercises where you move a weight (whether it’s your own bodyweight, a dumbbell, a barbell or an item like a sandbag) with proper form and in controlled motions to build strength. A few examples include push-ups, pull-ups, squatting, bench-pressing and overhead pressing. But strength training isn’t about having the biggest biceps or impressing your friends by pushing your 1992 Buick Century up a hill. It’s about making your muscles, ligaments and tendons stronger to maintain health and functioning in everyday life. According to the American Academy of Pediatrics, strength training performed safely and with proper form can benefit your cardiovascular health, strengthen your bones, improve your mental health – and for overweight or obese teens, be an effective part of losing weight or maintaining your weight.

Strength training won’t turn the average teenager (male or female) into a bodybuilder. Young women can become stronger but not bulkier when challenging themselves with strength training. In fact, increasing muscle tone in the body can make individuals appear leaner despite what the scale says. This is because muscle is heavier and more dense than fat. Young men may have a bit of a hormonal advantage for building muscle (due to their higher testosterone levels), but becoming buff still requires years of proper training and dieting, dedication and consistency to see results.

Amna Al Haddad. Image Source: The New York Times

Olympic hopeful Amna al Haddad executes a lift called the snatch as she trains to represent the United Arab Emirates.                                                                                                                        Image Source: The New York Times

Sporty strength

But how can something like squatting or pull-ups help me in volleyball or soccer, you might ask? By strengthening your muscles, ligaments and tendons, you help protect your joints from sports-related injuries.  Your body suffers wear and tear with all the jumping, running, stopping, starting and pivoting that athletes do. According to the University of Rochester Medical Center, teens who do strength training along with aerobic activity can cut their risk of sports injuries in half. Strength training is even more important for female athletes. Sporty girls are more likely to suffer from joint problems like ankle sprains and serious knee injuries like ACL tears. In fact, these injuries are common among young ladies playing high-impact sports like basketball or cheerleading. This is because estrogen makes the ligaments in these joints more relaxed than in men. So strength training is crucial for young  women to keep them in the field and on the court!

Strength training doesn’t just help protect you, but can help make you a better athlete, too. Many sports require athletes to exert power and force – whether by throwing a shot put, propelling yourself forward while sprinting, or launching yourself from the ground to shoot a hoop or clear the bar in the high jump. Having strong muscles and sturdy connective tissue helps your body produce that force and power to run quicker, throw farther and jump higher. Of course, strength training exercises must be done with proper form and safety in mind – because injuries in the weight room can quickly sideline an athlete.

Holly Mangold. Image Source: The New York Times

2012 London Olympian Holley Mangold demonstrates the clean and jerk.             Image Source: The New York Times

Heavy lifting for the rest of us
Athletes aren’t the only people who benefit from strength training. Even if you don’t do sports, you can get the same benefits from weight lifting safely and with proper form. Those benefits can carry over to a summer job as a gardener, for example, carrying sacks of lawn feed. Or it could make it easier for the teenage waiter or waitress to safely lift and carry that tray of dinner plates. Strength training can be just the ticket to confidence, for instance, when you can finally move those heavy boxes of unused books from your room to the basement without anyone’s help. Strength training is excellent for teens with a little or a lot of weight to lose, too. Muscles burn more energy than fat, so having more muscles boosts your metabolism – along with the other physical and mental benefits mentioned before.

While lifting weights isn’t a magic potion to well-being and independence, it can form the foundation of a healthy life. Whether you’re an athlete or not, you can reap the benefits of strength training.  Hey, you never know – you might even like it, and even better, kick some serious butt in it!

Want to learn more?

  • Speak with a physical education teacher, coach or athletic trainer in your school district, community center or local gym to learn how to get started. Get your doctor’s permission first before starting a new exercise routine, of course!
  • Visit Stumptuous.com for posts from a smart, sassy and funny weightlifter. Check out her post “Training for young’uns” for weightlifting for teens and adolescents and visit her fantastic From Dork to Diva series to see how to safely execute lifts.
  • Visit Exrx.net for descriptions and videos of exercises, routines and dietary information.

By MAIRE KIRLEY

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Summer, Summer, Summertime

Posted by getPHYT in Healthy Living, Physical Activity & Exercise and tagged with , , , , , , , , ,

A few weeks ago, Huffington Post shared 100 Tips for a Healthier Summer. That’s a lot. So, I’ve chosen the best of the best (and the most doable).

Here are getPHYT’s top 10 picks!

1. #3: Start with a high-fiber breakfast of complex carbohydrates. Try crispy whole grain cereal, a berry-studded bran muffin or chewy nine-grain bread. Summer days are long and jam-packed with fun, outdoor activities, which can be draining. Start your day off with a nutritious breakfast to give you a much-needed boost of energy. The Best Part of Waking Up is Breakfast!

2. #18: Be sure to have protein with all meals and snacks. Remember that we’re trying to burn fat and maintain muscle. It’s important to feed our muscles when we’re busy with fat-torching exercise! Get your grill on! Check out these recipes from Bobby Flay.

3. #25: Good hydration is important year round, especially when you’re actively exercising. It’s even more important in the summer months, so be sure to keep your water bottle with you at all times. Water keeps you hydrated, keeps you cool, and keeps “things” moving when you’re focused on a healthy, high-fiber diet. Don’t get a heat stroke. Hydrate yourself.

4. #33: Baked, broiled, grilled or poached usually mean less or no added fat. Pass on the fried or sautéed menu choices. Here are some fresh, healthy summer recipes courtesy of Food Network.

5. #48: Skip the second helpings — get used to having one serving. “Please, sir, I want some more.” NO!!!

6. #51: Go nuts! Sure they’re high in fat, but they’re mostly good fats and a small amount goes a long way. A few almonds and an apple make a quick and portable snack choice. Going to a theme park or taking a road trip? Take some nuts with you! They’re the perfect snack!

7. #66: Kabobs are great. Cut veggies such as peppers, eggplant, or zucchini in even-sized pieces and thread them on skewers with cherry tomatoes or mushrooms before popping them on the grill. When they’re all the same size, they’ll cook at the same rate. And they’re low in calories and high in fiber. Click here for recipes for 50 different kinds of kabobs. 

8. #88: Whether you’re watching television or talking on the phone, stand up! It burns more calories than sitting, and every calorie counts! What?! That’s easy!

9. #93: Instead of sunbathing on your vacation, get active! Plan a biking or hiking trip this year. Visit at least one of the 397 National Parks in the United States this summer and Park it Like it’s Hot.

10. #97: Get plenty of sleep. It’s easier to overeat when you’re tired. Caffeine, sugar and simple carbs are the worst choices for a pick-me-up. You’ll be ready to take on the day after a good night’s sleep. Rock-a-bye Baby!

Have a great summer!

image source: memegenerator.net

By ALYSSA LLAMAS

Silent but Deadly

Posted by getPHYT in Chronic Diseases, Nutrition and tagged with , , , , , , , , , , ,

Silent but deadly AND caused by mass consumption of bean burritos? No, it’s not what you’re thinking. I’m referring to high blood pressure (aka hypertension), the real silent killer. DUN DUN DUN!

68 million people in the United States have high blood pressure. There are 313,682,908 people in America (Census). So, 68 million is quite significant. According to the CDC, 1 in 3 adults have hypertension.

High blood pressure is a major health concern because it leads to heart attack and stroke, which are two of the leading causes of death in the United States. “In 2008 alone, hypertension was a primary or contributing cause for death more than 347,000 Americans. High blood pressure is also a major risk factor for other diseases such as congestive heart failure and kidney disease.” (CDC). So, hypertension is pretty much the root of all evil health problems.

early cuff sphygmomanometer, 1904. image source: antique scientifica

What does high blood pressure really mean? Blood pressure measures the “force of blood pushing against artery walls” as it circulates throughout the body. Imagine pumping air into a tire. Too much air pressure can damage the tire. Similarly, high blood pressure can damage arteries.

120/80 or lower is normal blood pressure (BP). 120 is the systolic BP and 80 is the diastolic BP.

  • Systolic BP: Pressure in the arteries when the heart beats. This is when blood is being pushed through the arteries.
  • Diastolic BP: Pressure in the arteries when the heart rests between beats.

140/90 or higher is high blood pressure. So, you better check yo self before you wreck yo self.

Can somebody NOT pass the salt, please? Eating too much sodium increases the risk for developing hypertension. The average American consumes 3,300 mg of sodium per day (CDC). That’s twice the recommended limit for most adults. “The Institute of Medicine recommends 1500 mg of sodium per day as the Adequate Intake level for most Americans and advises everyone to limit sodium intake to less than 2300 mg per day, the Tolerable Upper Limit” (CDC).

Photo by Alyssa Llamas

Reducing sodium intake can reduce blood pressure. Decreasing sodium intake to 2,300 mg per day could prevent 11 million cases of hypertension each year, explains the CDC. Resist the urge to add salt to your (probably) already salty food.

Whats the difference between “salt-free” and “unsalted” or “low sodium” and “less sodium”? Is there a difference? Don’t be fooled by food labels! Use this guide, courtesy of Mayo Clinic, to decode sodium content:

  • Sodium-free or salt-free. < 5 mg of sodium/serving, So, technically, it’s not salt-free.
  • Very low sodium. ≤ 35 mg of sodium/serving
  • Low sodium. ≤ 140 mg of sodium/serving
  • Reduced or less sodium. 25% less sodium than the regular version. Check the label to see how much sodium is in a serving.
  • Lite or light in sodium. 50% less sodium than the regular version. Check the label to see how much sodium is in a serving.
  • Unsalted or no salt added. No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium because some of the ingredients may be high in sodium. Sneaky, sneaky!

If you’re interested in the biology of sodium’s effect on the body, then check out Livestrong‘s Why Does Sodium Increase Blood Pressure?

Here are some tips from the CDC on how to maintain a normal blood pressure:

  • Have your blood pressure checked and then monitor it regularly.
  • Maintain a healthy body weight.
  • Exercise regularly.
  • Eat more fruits and vegetables.
  • Don’t smoke.
  • Watch your alcohol intake (fewer than two drinks per day for men, or one drink per day for women).
  • If you have been prescribed blood pressure medication, take it as directed.
  • If you have trouble with side effects, talk to your healthcare professional about other medications you can try.

image source: LOLCATS

On a less serious and very much smelly note, enjoy these FARTASTIC posts from Thought Catalog:

By ALYSSA LLAMAS

Thinspo/Fitspo…Which Should You Follow?

Posted by getPHYT in Physical Activity & Exercise and tagged with , , , , , ,

Running across Tumblr, Pinterest, and Instagram these days, I notice many posts encouraging young girls to get thin. I love flipping through fitsperation blogs, myself (they’re great motivators). But thinsporation? Certainly, it’s not healthy to be overweight or obese. Certainly, these blogs are sending the right message…Wrong.

There is a clear difference between “Fitspo” blogs and “Thinspo” blogs. Out of “Thinsperation” came pro-ana and pro-mia blogs and boards. (If you don’t know what pro-ana and pro-mia stands for…it’s pro-anorexia and pro-bulimia, respectively.) Imagine the most popular forms of social media being used by teenage girls spreading tips and motivation on starving themselves, or worse, vomiting from their binges. It isn’t a pretty sight. Better yet, imagine these same blogs being masked by ideas of encouraging a healthy lifestyle.

What I want to do is clear the confusion between these two social media trend topics, “thinspo” and fitspo”.

“Fitspo” is defined as “images of active, strong, and fit women that promote proper exercise and diet. May also include images healthy foods…” (Urban Dictionary). The “fitspo” Tumblrs that I have come across showcase pictures of healthy dishes to encourage eating right.

image source: A Healthy Way of Life

And the Instagram photos that are categorized as “fitspo” showcase women exercising or motivating phrases:

image source: Shape Up Now

The main message “fitspo” images are sending is that in order to be strong and healthy, one must eat right and exercise regularly.

“Thinspo”, on the other hand, encourages young women to get skinny by unhealthy means. And  sometimes, while doing this, it disguises itself as a healthy means of achieving a desired weight (NY Daily News).

image source: Thinsporation Pro Ana

It is extremely important for young people to know the difference between these two trends because adolescence is such an impressionable time. We live in a society that says, if it’s posted on the Internet, it must be true. But it isn’t. According to the United States Department of Agriculture’s Dietary Guidelines, there are two important points in achieving and keeping a healthy weight (Myplate.gov):

    1. Maintain a calorie balance overtime (which would mean cutting calories for people who are overweight/obese)  AND
    2. Consume more foods packed with nutrients (which are vegetables, fruits, whole-grains, lean meats, beans, fat-free/low-fat dairy products, fish, nuts, and seeds)

Also, don’t forget to exercise! People should treat exercise like they would brushing their teeth or getting some sleep. And always remember, there are other sources out there, other than social media, to help with dieting and exercising.

By ARIELLE COLON

Oh Schmidt

Posted by getPHYT in Mental Health, Physical Activity & Exercise and tagged with , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

If you watch New Girl, then you’re probably familiar with Schmidt. Nine out of ten times, he’s pretty much what you see in that video. But in episode 15 (Injured), Schmidt said something…profound. For once, he wasn’t JAR’d.

“Treat your body like a temple. Treat your body like a temple” – Schmidt.

Here’s how:

1. Eat healthy. This does not mean going on a Whole Foods (whole-lotta-money) diet. Click here for some tips from My Plate on how to stretch those food dollars. Make sure to include grains, veggies, and fruits into your everyday meals. Beware of Suga Suga Suga and Step Away from the Big Mac. And can we get some Waters All Around, Please? Thanks. Eat healthy and you may have what it takes to be America’s Next Fruit Ninja!

2. Be active. The CDC recommends 1 hour of physical activity every day for children & adolescents and 150 minutes of moderate-intense aerobic activity each week for adults. Keep your Head in the Game and play sports! Hear music and Just Dance!

3. Wash your hands. None of us know where those Dolla Dolla Bills Y’all have been. Plus, Clean Hands Save Lives.

4. Don’t smoke. Duh! So, want to go to college? Then you better quit smoking! Click here for tips from former smokers.

5. Stay positive. Stress Stinks! Don’t let your Horrible Bosses get the best of you. And don’t forget about those new years resolutions you made not too long ago. We Like Number 16 of Thought Catalog’s 20 New Year’s Resolutions for 20-Somethings.

6. Get sleep. The CDC recommends 7-9 hours of sleep. Rock-a-bye-baby!

7. Get check-ups. Make sure you’re up-to-date with all of your vaccines and tests. Sexy and I Know It? Yea, that’s great. But did you know that healthy is the new sexy? So if you get sick or feel pain, make an appointment with your doctor. Don’t go playing doctor and diagnosing yourself using WebMD. It’s Trichy Trichy Trichy.

For more info, check out CDC’s Tips for a Safe and Healthy Life.

By ALYSSA LLAMAS

The Best Part of Waking Up…

Posted by getPHYT in Uncategorized and tagged with , , , , , , ,

smoked salmon omelet. best breakfast I've ever had.

is Breakfast! I love breakfast. It’s the best meal of the day. Breakfast burritos. Omelets. Waffles. Bagels. Hash browns. Bacon. Croissants. Bobcats. Need I say more?

Like many of you out there, I don’t like waking up early. In fact, I’ve carefully calculated the precise time I must wake up to get ready for work, make breakfast, drive the 4.7 miles to the office, walk down the 6 flights of stairs in the parking garage, greet the security guard, ride the elevator up to the 10th floor, and clock in at exactly 8:30am. And as I go through e-mails at my cubicle, I eat breakfast.

We’re usually rushing in the morning. Often times, we’re victims of the charming and not-so-innocent snooze button. With the blink of an eye, a five-minute-snooze has become a twenty-minute nap and we’re 30 minutes behind schedule. Despite the hustle and bustle of the morning, it’s important to make time for breakfast.

Here are the Top 10 Reasons Why You Should Eat Breakfast:

  1. You need breakfast to jump start your day. After your recommended 8-hour beauty sleep, your brain needs a fresh supply of glucose to help you focus on the tasks ahead.
  2. Breakfast has essential nutrients, such as folate, iron, B vitamin, and fiber, that help you function.
  3. Breakfast is good for your heart unless you eat 10 pounds of bacon (please don’t). Eating breakfast helps prevent diabetes and lowers blood pressure.
  4. Eating breakfast may help prevent metabolic syndrome disorders like obesity and insulin resistance. “Researchers found that the time of fat intake matters; when eating fat early, metabolism worked efficiently and affected the animals’ response to different types of food later in the day” (thedailymeal.com).
  5. If you eat breakfast daily, then you’re less likely to develop eating disorders. Wait, what?  Often times, people skip breakfast to lose weight. One less meal means less calories, right? Wrong (See #8).
  6. Eating breakfast can boost your immune system.Take that! Mucus-making-monsters!

    spinach-feta cheese omelet and asparagus. fancy postgrad breakfast.

  7. An egg a day can keep the pimples away. How? Eggs have lutein, a carotenoid antioxidant, which preserves the skin’s elasticity and protects skin cells from free radical damage. The best part about eggs is their versatility: sunny side up, over easy, over medium, scrambled, boiled, not to mention, omelets and eggs-benedict!
  8. Have you ever skipped breakfast and found yourself starving by noon? Luckily, your sweet supervisor brought donuts for the office. Your co-workers, on the other hand, aren’t so lucky. You just ate 4 donuts. Oops. Breakfast helps to prevent overeating and attempts to satisfy desperate hunger with quick and easy fixes. “Prolonged fasting can [also] increase your body’s insulin response, which increases fat storage and weight gain”(thedailymeal.com). Eating breakfast can help you get bikini-ready! Woo Spring Break!
  9. Breakfast gives you a boost of energy. Yay for productivity! “Breakfast replenishes your glycogen stores, which supply muscles with immediate energy” (the dailymeal.com).
  10. Breakfast can help you live longer. Say what? Studies show that century-old folks are regular breakfast eaters. Breakfast regs are also less likely to develop fatal habits like smoking and excessive drinking.

So, break the fast and eat breakfast! You’ll be surprised at how little time it takes to make breakfast.

Don’t know how to a boil an egg? Here’s how! Hard Boiled Egg 101

And here are some morning melodies to get your day started! Rise & Shine!

By ALYSSA LLAMAS

Don’t Let It Go To Your Head

Posted by getPHYT in Uncategorized and tagged with , , ,

carne asada fries & ca burrito

California burrito. Carne asada fries. Bacon-wrapped anything. Honestly, why must this trio of coma-inducing, artery-clogging scrumptiousness be so irresistible? “Please sir, I want some more.” Oliver definitely wouldn’t have been the only kid in the orphanage to say that if “more” meant an extra serving of carne asada fries.

Unless you have the self-control of a ninja, it’s close to impossible to just have one bite of insert your favorite fatty food here. Is it the food that keeps you commin’ back for more? Or is it you? According to The Journal of Clinical Investigation, your fav fatty foods may be messin with your mind.

image source: milkandcookies.com

The new study shows that “high-fat foods cause damage to the hypothalamus – an area in the brain responsible for hunger, thirst and the body’s natural rhythms and cycles – in rodents” (CNN). Though this hypothesis has not yet been proven in humans, it may help us better understand the science between diets, exercise, and willpower and improve obesity treatment.

Dr. Michael Schwartz, the study’s lead author, explains, “The human body is designed to regulate how much fuel is stored as fat through a process called energy homeostasis. For a normal-weight person, that’s good.  But once a person becomes obese, his or her body seems to want to stay at that new weight permanently” (CNN). Consuming lots of fatty foods builds your tolerance for fat consumption. Your body becomes accustomed to a certain level of fat and your brain is telling you more, more, more! Therefore, it becomes harder to lose weight.

So, get off the train before the weight gain! It’s important to establish healthy eating habits early on. Here are some recipes for healthy, low-fat meals. Bon appetit!

By ALYSSA LLAMAS

It’s Peanut Butter Jelly Time!

Posted by getPHYT in Uncategorized and tagged with , ,

image source: bluntforcedrama

Nuts cure cancer? Goodbye QuickTrim, Hello Nuts? Nuts are the new drug mules?

WAIT A MINUTE. Peanuts are NOT nuts?!

Curious? Check out this video on nut NUTrition!

 

And here’s my soon-to-be-famous Apple Peanut Butter Honey Quesadilla recipe:

1. Thinly slice an apple

2. Warm up a tortilla on a pan (medium-low heat)

3. Spread peanut butter on the tortilla (I prefer crunchy peanut butter, but smooth is fine too)

4. Add the apples to the tortilla

5. Add honey

6. Put another tortilla on top

7. Flatten

8. Enjoy!

Step Away from the Big Mac

Posted by getPHYT in Uncategorized and tagged with , , ,

I’m the first to admit that fast food can be delicious. An In-n-Out double-double with grilled onions? DELICIOUS.  Unfortunately, I wish that 670 right next to it on the menu stood for taste points instead of what it actually does- calories.

Fast food, as tempting and savory as it may be, is one of the main reasons our generation is struggling with obesity and healthy living. In fact, the CDC states that individuals who eat fast food one or more times a week have an increased risk for obesity and certain cancers. There’s no denying that poor eating habits don’t make us feel as energized as when we’re eating healthy (Has anyone else seen those Pediasure commercials?!).

So what should we be eating? According to this guide for teenagers, teens should be eating:

  • fruits and vegetables
  • fat-free or low-fat milk and milk products
  • lean meats, poultry, fish, beans, eggs, and nuts
  • whole grains

It’s hard to be proactive, however, and have a nutritious meal when our schools and communities seem to be handing us Big Macs on silver platters. WHY are schools still allowed to sell soda?! (CDC says “drinking sugar-sweetened beverages can result in weight gain, overweight, and obesity”).

Let’s also not be fooled by celebrities. Sure, Kim Kardashian may be eating a Carl’s Jr. burger in the commercial, but how much do you want to bet that she stays far from the fast food chain in real life?

Therefore, WE have to be the change in the community. However difficult it may be, teens need to realize that healthy eating helps reduce one’s risk for developing obesity, osteoporosis, iron deficiency, and cavities. Eating healthy meals is better for us in the short AND long run. If you look for an alternative place to eat, you will find that they do exist. Trader Joes, Whole Foods, and Sprouts are all popping up all over the country, making it easier for teens to eat better.

Also, let your voice be heard. Talk to your school about providing nutritional meals. If you don’t know what they should be serving, check out these nutrition standards.

By HOSNA SAFI