How Fitness and Diet Affect Injury Recovery
Science has proven that individuals who are physically fit will recover easier and faster from trauma to the body. Examples of such trauma include auto accidents, falls, and even medical procedures. When the human body has been trained to better stabilize the spine through regular and normal exercise, it is better prepared for unexpected forces, such as whiplash.
In addition to regular exercise, a healthy diet has been shown to facilitate the expeditious healing of the body. The combination of a healthy diet and regular exercise could seriously cut down the recovery time for traumatic injuries. In some cases, the difference in recover time has gone from 6 months down to 6 weeks. In addition to a faster recovery time, the need for invasive procedures will be cut down as well. As the body heals through a healthy metabolism and strengthened anatomy, the need to utilize invasive medical procedures, such as epidural injections and surgery, are drastically reduced.
Obviously, no one plans on being in an auto accident; but Arizona, particularly Maricopa County, is the state with the highest rate of intersection collisions in the country. That means, within the next ten years, there is a good chance that you might become victimized in a car accident. A motor vehicle accident can be devastating to a person’s life. Not only can an accident affect your family finances and inconvenience your everyday lifestyle and functions, an auto accident can cause life changing injuries.
If you can reduce the effects of injuries, prevent surgery, and speed up your recovery time by staying in good shape and eating healthy, what’s stopping you?
Foam Roller and Stretching Workshop
Join us this Saturday morning, 2/5/11, from 9am-10am for a free workshop and you will learn how to use foam rollers and other trigger point tools to decrease muscle tension, prepare for your workouts, enhance performance, and prevent injuries. See why this affordable, simple object has been so widely used in pro and college sports for the past decade. All you need is your foam roller and a mat. RSVP by Friday, Feb. 4th to info@hswcchandler.com to reserve your spot, and we will send you directions to the facility.
Holiday Weight Gain
Here it comes!!! The holidays are fast approaching us. Once Halloween decorations come down in the stores, we will be inundated with holiday decorations like lights, trees, and ornaments. Along with the addition of these extra aisles of decor in our grocery stores we will also see special sections featuring numerous goodies like canned pumpkin, brown sugar, nuts, pie filling, dried fruits, breads, and much more! Invitations to parties, dinners, and meeting friends over cocktails will be heading your way. What does a person do with all of temptation? Well here are a few tips to keep in mind!
Workout before you attend a party!
Get a high intensity workout in before that dinner party or other event. This will help kick start your metabolism, and make you think twice before putting that appetizer or dessert on your plate. A hard workout isn’t a license to eat to excess, but it will lessen the negative effects of over indulgence.
Find the leanest source of protein and fill up.
One gram of fat = 9 calories, while 1 gram of protein = 4 calories. The fattier the protein source- the more calorie laden it is. Therefore, scan the table for the leanest protein sources like fish, chicken, turkey, lean cuts of beef, and fill up on these. Pair these with vegetables, and you will have a healthy meal!
Eat your vegetables.
Veggies are loaded with vitamins, minerals, and antioxidants. They also contain a lot of water and fiber, which will fill you up. At a party, stay away from the chips and crackers and crunch on some snacks from the raw vegetable platter. If you are dining out, order a small side salad before your meal. Have them place the dressing on the side, and avoid the creamy varieties. Filling up on vegetables will decrease your chances of filling up on unhealthy foods.
Keep the water bottle with you.
Sipping on water throughout the day and during your holiday outings is another way to avoid over eating. A couple of glasses before appetizers and during your meal will help you feel more satisfied. You will metabolize any fat intake better if you are hydrated, and your metabolism will burn faster. Besides, by keeping a water bottle in your hand, you are less likely to hold a cocktail the entire night. If you do not want to hold a water bottle while you socialize at a party, then ask for a glass of water and add a slice of lemon, lime, or orange.
To all of you fitness fanatics who are trying to lose fat, maintain muscle, and enjoy a healthy lifestyle, there is no reason to fret about the upcoming celebratory events on your calendar. You shouldn’t have to carry extra guilt during this enjoyable time of year. Keep up your daily workout routine, drink plenty of water, and eat healthy every day. When you are tempted, dismiss the idea that all foods are okay in moderation. They are not. If treating yourself on occasion leads to uncontrollable cravings, then own up to this fact and avoid the crash! On the other hand, if you can treat yourself once a week while your cravings stay in check and the scale doesn’t fluctuate, go for it. Just stay accountable to yourself. If your clothes start to fit more tightly, or the scale shows a weight gain, clean up your act and go back to eating clean and working out.
Enjoy the time with friends and family this holiday season. For this is what it is really about!
Flu Season? Eat right to strengthen your immune system!
Flu season is upon us. Adding flu-fighting foods to your diet like yogurt, garlic, citrus, and chicken can boost your body’s immune system and help you to avoid being sick. Taking a WHOLE FOOD based dietary supplement like Juice Plus, which contains anti-oxidants, vitamins, and minerals, will also arm your immumity. … Check out this site. It is full of flu-fighting recipes!
http://www.mealsmatter.org/Cookbooks/DCC/flufightingfoods/
No Time For Exercise? Short, Intense Workouts May Be More Effective.
HIIT (High Intensity Interval Training) is a form of exercise in which you burn fat in short, intense workouts. You can perform intervals with just about any workout. For example, if you’re running, you can sprint hard for about 15 seconds and then jog or walk for 10 seconds, repeating the cycle 3 to 4 times or however many you can do. Other HIIT workouts can be done with bodyweight workouts as well.
A sample workout could consist of a warm-up followed by:
- Push-ups
- Jumping jacks
- Squats
- Stationary lunges
- Burpees
These bodyweight exercises could be done for 15-20 reps. The entire routine can be repeated 3-4 times.
Another HIIT method is the Tabata Method. This works by performing 20 seconds of ultra-intense exercise followed by 10 seconds of rest. This is repeated continuously for 4 minutes (8 cycles). [Source: HIIT]
Why I Like HIIT
I like using interval training for a few main reasons:
1. You get more done in less time – Most workouts last for about 30-45 minutes.
2. You burn more fat – From what I’ve read, the fat burn lasts long after the workout is complete.
3. Boredom is not a problem – There are so many exercises you can do with your bodyweight or free weights. The chances of getting bored are slim.
4. Doesn’t require much – You don’t need a ton of equipment. Your bodyweight is typically fine enough but you can also incorporate free weights.
5. Can be done almost anywhere – You can workout at home, in the park, at the beach – where there is enough space, you can use HIIT.
ARE YOU A FAN OF HIIT?
Hydration
Now that summer is in full swing, let’s take a look at our personal hydration. The following is taken from ‘Optimum Performance Training’ by the National Academy of Sports Medicine.
On average, an individual should consume 96 ounces (3 quarts) of water per day. Those participating in a fat-loss program should drink an additional 8 ounces of water for every 25 lb.’s they carry above their ideal weight.
Consuming an adequate amount of water will benefit the body in the following ways:
- Fluid retention is alleviated
- Liver functions improve, increasing the % of fat used for energy
- Natural thirst returns
- Appetite decreases significantly
- Metabolic functions improve
- Endocrine-gland function improves
- Nutrients are distributed throughout the body
- Body temperature regulation improves
- Blood volume is maintained
Keep it cool, don’t freeze your plastic bottles, and drink BEFORE you get thirsty!
If It’s Not Food Don’t Eat It!
Many of the foods sold at our nearby grocery have been succumbed to so many processes and additives that they shouldn’t even be considered ‘real food’. When was the last time you looked at the list of ingredients before purchasing a product for you and your family? Could you pronounce the words in that list? In many food products you will find that only one or two of these ingredients are actually close to Mother Earth’s finished product. The truth is, choosing plant based, natural foods which are closest to their freshest state are best for your health and the prevention of heart disease, cancer, food allergies, obesity, and a number of other ailments. Quoted from the informative article in the link below ‘There isn’t any condition in the body that can’t be improved by improving your diet’. Please read the following article.
http://icpa4kids.org/Wellness-Articles/if-its-not-food-dont-eat-it.html
