http://www.heractivelife.com/ women en seizethedayfitness@1gmail.com Copyright 2008 2008-10-17T04:02:00-05:00 http://www.hesfit.com/site/the-it-list-for-items-that-benefit-breast-cancer-research/ http://www.hesfit.com/site/the-it-list-for-items-that-benefit-breast-cancer-research/#When:04:02:00Z {summary}Washington Woman Magazine has compiled a list of products that donate a portion of proceeds to breast cancer research. her-health, her-news 2008-10-17T04:02:00-05:00 http://www.hesfit.com/site/alcohol-athletes-pressure-to-drink/ http://www.hesfit.com/site/alcohol-athletes-pressure-to-drink/#When:22:00:00Z {summary}The following article was submitted by sports nutritionist, Nancy Clark MS RD CSSD. Ask any coach or college athletic director, and you’ll hear concern about alcohol and athletes. Rightfully so. Alcohol and athletics is a dangerous duo, associated with negative consequences including hangovers, nausea and vomiting, poor grades in school, fights, arguments, memory loss, driving under the influence, and trouble with the law—to say nothing of injuries. Yet, tailgating before football games, quenching thirst at the pub after a team workout, and celebrating victories with champaign is perceived as the norm. College athletes are more likely to drink than non-athletes. Serious recreational runners drink more than their sedentary counterparts. Unfortunately, alcohol is a highly addictive substance and is the most abused drug in the United States, more so than steroids. Prolonged drinking can damage the liver, heart, and brain, and result in cirrhosis, pancreatitis, irregular heart beats, stroke, and malnutrition. More oral cancer is seen among those who are just moderate drinkers as compared to abstainers. What can be done about this problem? To address the problem of alcohol abuse among student-athletes, many college campuses are educating students about social norms—the beliefs about what is normal and expected in social situations. For example, despite popular belief, “everyone” does not drink nor do “most students” get drunk all the time. A 1999 survey at Southern Methodist University asked these four questions to students on a Friday about alcohol use on the previous night: Did you drink last night? Did you get drunk last night? What percentage of SMU students do you think drank last night? What percentage of SMU students do you think got drunk last night? The answers showed major misperceptions about alcohol norms: -Only 20% of students surveyed reported drinking the previous night, yet they believed that over half drank. -Only 8% reported getting drunk, yet they believed at least one-third got drunk. -Of students who drank, most reported consuming only a few drinks per week. Yet they believed most students were drinking 10 to 15 drinks per week. -35% reported abstaining from alcohol, but very few believed that many of their peers were non-drinkers. (http://smu.edu/healthcenter/alcoholeducation/adp_socialnorms.asp.) With ongoing social norm education, students will actually change their drinking practices. For example, a three-year social-norm education program targeted Division III athletes in a NY State college. It contributed to a 30% drop in both excessive alcohol consumption and the negative consequences of drinking. Among student-athletes with the highest exposure to the program, personal alcohol misuse dropped 50%. (1) Given that athletes are often role models, this change can have a positive impact on the entire campus and potentially (eventually) our entire sports society. Minimizing negative consequences If you are among the athletes who chooses to drink large amounts of alcohol, take note: • Alcohol is a depressant. Apart from killing pain, it offers no edge for athletes. You can’t be sharp, quick, and drunk. Pre-competition alcohol has a deleterious effect on reaction time, accuracy, balance, eye-hand coordination and endurance. It will not help you exercise faster, stronger, longer. • Late night partying that contributes to sleep deprivation before the next morning’s event hurts performance. • Alcohol is a poor source of carbohydrates. You can get loaded with beer, but your muscles will not get carbo-loaded. A 12-ounce can of beer has only 14 grams of carbs, as compared to 40 grams in a can of soft drink. Eat pretzels, thick-crust pizza or other carbs along with the beer. • Alcohol on an empty stomach can quickly lead to a drunken stupor. Be wise; enjoy the natural high of exercise rather than get brought down by a few post-exercise beers. • Alcohol has a diuretic effect--the more you drink, the more fluids you lose. This is bad for recovery and the next exercise bout. While low-alcohol beer allows for proper rehydration, regular beer sends athletes running to the bathroom. One study showed that athletes who drank beer eliminated about 16 ounces more urine (over the course of 4 hours) than those who drink low-alcohol (2%) beer or alcohol-free beer. (2) • Your liver breaks down alcohol at a fixed rate (~1 can beer or 4 ounces wine per hour). Exercise does not hasten the process, nor does coffee. Caffeine just makes you a wide-awake drunk. • Drinks that contain congeners—whiskey, cognac, and red wine—are more likely to cause hangovers than other alcoholic beverages. The best hangover remedy is to not drink excessively in the first place. But if you have a hangover, drink a salted beverage with carbs, such as Gatorade or brothy chicken noodle soup. • The calories in alcohol are easily fattening. People who drink moderately tend to consume alcohol calories on top of their regular caloric intake. These excess calories promote body fat accumulation. • Alcohol stimulates the appetite, making it harder to feel full. If you are trying to maintain a lean machine, abstaining is preferable to imbibing. The good news Alcohol in moderation can have health benefits. Red wine, for example, contains health-protective phytochemicals that may reduce the risk of heart disease. What’s “moderation”?—two drinks per day for men, and one for women. And have at least one glass of non-alcoholic beverage for every drink. Nancy Clark MS, RD counsels casual exercisers and competitive athletes at Healthworks, the premier fitness center in Chestnut Hill, MA (617-383-6100). Her NEW 2008 Nancy Clark’s Sports Nutrition Guidebook 4th Edition, and her Food Guide for Marathoners and Cyclist’s Food Guide are available via www.nancyclarkrd.com. References 1. Perkins H and Crais D. 2006. A Successful Social Norms Campaign to Rreduce Alcohol Misuse Among Collge Student-Athlets. J. Stud Alcohol 67:880--889. 2. Sherriffs, S., and R. Maughan. 1997. Restoration of fluid balance after exercise-induced dehydration: Effects of alcohol consumption. J Appl Physiol 83(40):1152--1158. Copyright: Nancy Clark MS RD CSSD April 2008 her-fitness, athletics, sports-medicine, her-health, her-nutrition, workout-fuel 2008-10-15T22:00:00-05:00 http://www.hesfit.com/site/ankle-sprain-how-to-take-care/ http://www.hesfit.com/site/ankle-sprain-how-to-take-care/#When:14:55:02Z {summary}Ankle sprains are common injuries.  For most of us, they seem to occur at the most unlikely moments, like when we’re walking across the grass, or on uneven pavement.  Outdoor activities increase the risk of developing sprains and strains, such as running in the sand, or mowing the lawn, but even sharp turns while playing sports can lead to ankle sprain and strain.  Ill-fitting shoes, obesity, and previous ankle injuries increase our susceptibility to sprains. Most injuries occur when the ankle is turned outward (eversion) or inward (inversion). The lateral, or outside of ligaments are the most commonly injured.  The ensuing throbbing and swelling is a sign that you need to perform some first aid. The painful symptoms are the result of stretching the ligaments that connect the anklebones.  Those ligaments can only stretch so far before they become damaged.  It’s important to know when to see a doctor, and when home treatment is enough.  Regardless, of the outcome, it’s imperative that you remember the acronym RICE when dealing with an ankle injury – REST, ICE, COMPRESSION (apply an elastic bandage or ankle support), and ELEVATION (above the level of the heart).  Ice is essential for first aid.  After 48 hours, it’s safe to use heat, or even alternate ice and heat to the area.  Healing time is usually six weeks – patience and care are needed during healing to prevent re-injury and long- term problems. Types of Ankle Sprains It’s “just a sprain” can carry serious implications, if the degree of injury is severe.  Ankle injuries fall into three categories - Grade I, II and III.  Grade I injuries can usually be self-managed.  Damage to the ligaments is minor, involving microscopic changes that heal most quickly, and without residual ankle instability. Grade II injuries also should heal well, but mean that the ligament may be partially torn.  Recovery time may be longer, pain is more pronounced, as well as the amount of initial swelling. Grade III, or third degree ankle sprains usually result in ankle instability, and mean the ligaments have been torn.  Your doctor should provide a definite diagnosis, based on the degree of bruising, swelling and tenderness. X-Rays will probably be performed. Physical therapy can help strengthen the joint and prevent recurring injury. Rarely, surgery might be needed to reconstruct torn ligaments, followed by application of a cast for approximately six weeks, and followed by rehabilitative exercises. If you have a history of frequent or suffer a new ankle sprains, take extra care.  Remember, to Rest, Ice, Compress and Elevate to prevent complications, and see your doctor for a full evaluation. Kathleen Blanchard is a Registered Nurse and freelance health author.  Visit her blog for more health news and information. her-health, injury-rehab 2008-07-20T14:55:02-05:00 http://www.hesfit.com/site/tip-for-today-treating-a-jellyfish-sting/ http://www.hesfit.com/site/tip-for-today-treating-a-jellyfish-sting/#When:14:00:00Z {summary}With summer comes trips to the beach. Trips to the beach mean lots of sun and swimming…and sometimes jellyfish stings. How can you take the pain out of a sting if you are unfortunate enough to encounter one of these nasty creatures? First, wash the area with water. Apply vinegar, rubbing alcohol, or baking soda. (Check with the lifeguards on duty if you don’t have any of these on hand.) If there are any tentacles embedded in the wound, remove them with tweezers. Reapply vinegar or cortisone cream as needed. Contact your doctor immediately if any of the following symptoms are present: nausea, vomiting, joint pain, headache, shortness of breath, or trouble walking. her-health, her-motivation, tip for today 2008-07-16T14:00:00-05:00 http://www.hesfit.com/site/dr-mirken-caffeine-and-hot-weather-exercise/ http://www.hesfit.com/site/dr-mirken-caffeine-and-hot-weather-exercise/#When:17:00:01Z {summary}A study from Toledo, Spain shows that giving caffeine to dehydrated bicycle racers helps them ride faster, longer and with more power in hot weather (Medicine and Science in Sports and Exercise, July 2008). When combined with water and carbohydrates, caffeine ingestion increases the force of muscular contractions which helps them to pedal with more power. Almost all professional bicycle riders take caffeine is some form because they know it helps them to ride faster. Another recent study from the University of Illinois, Urbana-Champaign shows that caffeine helps to reduce muscle pain in riders pedaling as hard and as long as they can (International Journal of Sport Nutrition and Exercise Metabolism, May 2008). Other studies have shown that caffeine is a diuretic only when a person is at rest, not during exercise. These reported benefits of caffeine for cyclists can be expected to apply to other sports as well. However, people with heart damage should be cautious about taking caffeine before exercising. It is a stimulant and may increase risk of irregular heart beats. This post is written by Dr. Gabe Mirkin, M.D. and used with permission.  Dr. Mirkin is board certified in Sports Medicine and has practiced for over 40 years. He has completed more than 40 marathons and was a talk show host of a nationally-syndicated radio program for about 25 years. For more articles by Dr. Mirkin, click here. her-fitness 2008-07-11T17:00:01-05:00 http://www.hesfit.com/site/tip-for-today-how-resistant-is-water-resistant-suncreen/ http://www.hesfit.com/site/tip-for-today-how-resistant-is-water-resistant-suncreen/#When:14:00:00Z {summary} Water resistant sunscreen protects your skin for 40 minutes of sun exposure. Waterproof sunscreen protects it for 80 minutes. If you are planning on spending all day at the beach or in the pool, remember to reapply! One application will not protect you for the entire day. Also, make sure you are using enough sunscreen to get the job done. Studies have shown individuals use about half the recommended amount of sunscreen the manufacturer used when determining the SPF. The average adult needs about one ounce of sunscreen for adequate protection. her-health, her-motivation, tip for today 2008-07-11T14:00:00-05:00 http://www.hesfit.com/site/quote-of-the-day-7-11-08/ http://www.hesfit.com/site/quote-of-the-day-7-11-08/#When:13:00:01Z {summary}Somewhere in the world someone is training when you are not. When you race him, he will win. Tom Fleming’s Boston Marathon Training Motto her-motivation, quotes-of-the-day 2008-07-11T13:00:01-05:00 http://www.hesfit.com/site/quote-of-the-day-7-9-08/ http://www.hesfit.com/site/quote-of-the-day-7-9-08/#When:14:00:02Z {summary}I don’t exercise. If God wanted me to bend over, he’d have put diamonds on the floor. ~Joan Rivers her-motivation, quotes-of-the-day 2008-07-09T14:00:02-05:00 http://www.hesfit.com/site/watching-your-weight-at-the-bar/ http://www.hesfit.com/site/watching-your-weight-at-the-bar/#When:18:00:05Z {summary}Drinking doesn’t have to do you in.  Yes, many drinks have more calories than you bargain for, but that doesn’t mean you have to be a tight-lipped teetotaler or a dieting die-hard.  There are a few simple things you can do to keep an evening at the bar enjoyable enough that you don’t wake up with regrets (about what you drank anyway) the next morning. The most important thing is to be honest with yourself about your goals.  Do you want to put a number cap on your calories? Do you want to loosen up and not stress so much about what you put in your body? Are you sick of your old drink and want something new to keep you entertained and on track? You set the goals - there is no right way to eat or drink, just make sure you’re honest with yourself and that you set yourself up for success to achieve your goals. If you want to watch the calories here are some good suggestions: If you like beer, stick with light beer. Sure, some people say light beer is really just beer-flavored water, but there are a few brands that are pretty good. I like Sam Adams light, maybe you like Amstel Light or MGD Light. Experiment with different light beers until you find one that suits you.  You could also start with your favorite beer and then switch to light beers after that first one. Beer isn’t going to push you over the edge unless you drink a lot of it, so if you want your old standby and you’re only going to have one or two - then go for it. Switch from tonic to soda water.  The ‘tonic’ in your gin and tonic or vodka tonic isn’t any lighter than coke.  Don’t get fooled by its lack of color.  If you switch to soda water, you’re really only drinking liquor (as far as calories and sugar are concerned).  When I get soda water, I usually get an extra lime and better liquor because I know I’m going to taste it more. Be tough; get your liquor on ice.  Save calories and impress your dates when you tell the bartender confidently, “Whiskey on the rocks.” Go slowly. Sometimes if I’m in for a long night of drinking I’ll rotate my cocktails with soda water and lime in a rocks glass. I’m not afraid that my pals will know I’m drinking water, but when it feels like a grown-up beverage I feel like I haven’t quit the party. If you must get a fruity cocktail, by all means get one! My advice, however is not to drink them all night. Start off with your margarita or pina colada and then switch to something that won’t make you so sick with sugar overload. Those are the drinks that set both your waistline and your wallet back. What are your suggestions for sticking to your healthy-living or weight-loss goals during a night of drinking? Leave them in the comments below. her-nutrition, weight-control 2008-07-08T18:00:05-05:00 http://www.hesfit.com/site/quote-of-the-day-7-8-08/ http://www.hesfit.com/site/quote-of-the-day-7-8-08/#When:15:00:01Z {summary}Walking is the best possible exercise. Habituate yourself to walk very far. ~Thomas Jefferson her-motivation, quotes-of-the-day 2008-07-08T15:00:01-05:00 http://www.hesfit.com/site/tip-for-today-beach-survival-kit/ http://www.hesfit.com/site/tip-for-today-beach-survival-kit/#When:14:00:01Z {summary}Are you planning a trip to the beach? Use this handy checklist to ensure you have everything you need for a day of fun in the sun. -Sunscreen -Lip balm -Sunglasses -Aloe -Sun hat -Umbrella -Chairs -blankets -extra towels -bottled water and drinks -snacks -dry clothing and extra footwear -camera (use a waterproof case) -Frisbee and/or football -wiffle ball and bat -pail and shovel -vinegar (incase of a jelly fish sting!) her-motivation, tip for today 2008-07-07T14:00:01-05:00 http://www.hesfit.com/site/prudent-diet-reduces-risk-of-death-from-all-causes-in-women/ http://www.hesfit.com/site/prudent-diet-reduces-risk-of-death-from-all-causes-in-women/#When:16:00:00Z {summary}Adherence to a “prudent diet”, rich in whole grains, fruits, legumes, fish, vegetables and poultry has been found to reduce the risk of heart disease and overall mortality in women, according to the results of a prospective study reported in the June 23 Online First issue of Circulation.  Conversely, a “Western diet”, consisting of red and processed meat, refined grains, french fries, and sweets are likely to increase a woman’s risk of heart disease and death from other causes. According to study authors, Christin Heidemann, DrPH, MSc, from Harvard School of Public Health in Boston, Massachusetts, and colleagues, “Greater adherence to the prudent pattern may reduce the risk of cardiovascular and total mortality, whereas greater adherence to the Western pattern may increase the risk among initially healthy women. These data highlight the importance of health professional and public health efforts to help to adopt healthy overall dietary patterns including high intakes of plant foods such as vegetables, fruit, legumes, and whole grains; high intakes of fish and poultry; and low intakes of red and processed meat, refined grains, french fries, and sweets.” The study was developed to measure the effect of major dietary patterns “on subsequent risk of mortality resulting from CVD [cardiovascular disease], cancer, and all causes in a large cohort study of women. The impact of overall dietary patterns that reflect actual eating behaviors on mortality caused by cardiovascular or other chronic diseases is largely unknown,” say the study authors. Women involved in the analysis were enrolled in The Nurses’ Health Study - a large study of 121,700 female US nurses aged 30 to 55 years at baseline who completed baseline questionnaires with follow-up every 2 years from 1987 to 2002. Ninety seven percent of the participants were white. The results showed a 28% reduction in death from heart disease, 30% reduction in deaths from “other causes”, and 17% reduction of total mortality. The reduction in deaths from cancer was not significant in this particular study. The conclusion: Women may remain healthier and live longer by reducing their intake of red meat, sweets, french fries, processed meat and refined grains in exchange for plant foods, fish and poultry. Circulation. Published online June 23, 2008. Kathleen is a Registered Nurse - please visit her blog for more information about health and wellness. her-health, her-nutrition 2008-07-06T16:00:00-05:00 http://www.hesfit.com/site/tip-for-today-do-you-know-your-sun-facts/ http://www.hesfit.com/site/tip-for-today-do-you-know-your-sun-facts/#When:15:00:00Z {summary}Did you know children receive about 80% of their lifetime sun exposure by the time they are 18? So, it comes as no surprise that experts now believe that protecting your skin as a child and teenager can significantly reduce the risk of developing skin cancer as an adult. Remember to wear sunscreen everyday of the year! 80% of the sun’s harmful rays still reach the ground, even on overcast days. A sunscreen with an SPF of at least 15 will give you the best protection. her-health, her-motivation, tip for today 2008-07-05T15:00:00-05:00 http://www.hesfit.com/site/quote-of-the-day-7-5-08/ http://www.hesfit.com/site/quote-of-the-day-7-5-08/#When:13:00:00Z {summary}Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe. ~Gail Devers 2008-07-05T13:00:00-05:00 http://www.hesfit.com/site/ask-shannon-fitness-and-nutrition-q-a17/ http://www.hesfit.com/site/ask-shannon-fitness-and-nutrition-q-a17/#When:18:00:00Z {summary}With years of training under her belt, resident fitness and nutrition expert Shannon Clark is ready to help you on your way to a healthy, informed lifestyle. Got a question? her your inquiries, and be sure to check back every week for the latest Q&A. Q: I’ve recently been hearing how good cottage cheese is for you but cannot seem to make myself like it no matter how hard I try.  I’m not sure if it’s the texture, the taste, or just how I’m preparing it but as soon as it goes down, I feel like it’s going to come right back up! Do you have any suggestions on how to make this food tolerable? A:  Thanks for the question! You are definitely right, cottage cheese is a terrific food to be adding to your diet, not only because it’s a rich source of protein, but also because it contains calcium, a nutrient many women are short in.  Furthermore, the actual type of protein found in cottage cheese is of the casein variety, which is a very slow digesting protein that will supply your body with a steady stream of amino acids for longer duration to come.  This then will help you keep your hunger levels under control; something that is obviously going to be very important when it comes to maintaining or losing weight. You also right again though, for most people, cottage cheese is anything but palatable.  When it comes to how you prepare it, this can make a huge difference. Here are some ideas: -mix your cottage cheese with some canned fruit – which has been canned in water or light syrup rather than heavy syrup.  You’ve probably seen those ‘fruit on the bottom’ cottage cheese snack cups before, which is the same idea, only yours will have less simple sugar. -melt 1-2 tbsp of peanut butter and add this into the cottage cheese.  This is the perfect snack before bed as the fat will slow the release of the protein even further. -mix in ¼ scoop of your favorite flavor of protein powder along with some Splenda.  Note with this, you may wish to add a small amount of milk as well, as this will help with the consistency of it. -Blend together one part low-fat mayo with another part cottage cheese.  Then, mix in any type of dip mix you happen to enjoy – dill, ranch, or otherwise. -mix ½ cup of cottage cheese into a bowl of oatmeal and top with fresh berries, or mix in a scoop of protein powder for extra flavoring as well -blend your cottage cheese into protein shakes to disguise the texture entirely -place ½ cup cottage cheese over a baked potato, sprinkle with herbs, chopped chives, and salt -mix ½ cup of cottage cheese with 1 can of tuna and stir in 2 tbsp low-sugar ketchup or mayo depending on your taste preference.  Spread over an open English muffin -in a small saucepan, melt together ½ cup cottage cheese, ½ cup shredded low-fat cheddar cheese, 2 tbsp Parmesan cheese, and ¼ cup of milk (if needed).  Once a sauce has formed, pour it over pasta or vegetables. So, next time you’re attempting to eat cottage cheese, give one of these some consideration.  It definitely is a food you need to get used to, but if you can overcome the initial texture of it, you may just find you really enjoy it! her-nutrition, healthy-eating, recipes 2008-07-04T18:00:00-05:00 http://www.hesfit.com/site/women-are-twice-as-likely-as-men-to-experience-problems-sleeping/ http://www.hesfit.com/site/women-are-twice-as-likely-as-men-to-experience-problems-sleeping/#When:14:00:00Z {summary}It’s no secret that women are the worst when it comes to ignoring fatigue.  It’s estimated that over 80% of women experience insomnia because of premenstrual syndrome.  Compared to men, twice as many women have some form of sleep dysfunction.  It gets worse over age 40 - as we age, sleep quality declines.  We experience worsening insomnia, wake up frequently, and sleep lightly, making us more prone to daytime fatigue.  The impact on job performance and stress is not something to be ignored. The goal is to figure out what’s happening and take it from there.  Underlying problems should be evaluated by a physician.  Examples include breathing disorders that might indicate obstructive sleep apnea or upper airway abnormalities.  Men have more difficulty than women with sleep disordered breathing, but the risk of obstructive sleep apnea increases for women over age 50, and equals that of men.  Conditions such as enlarged tonsils and tongue enlargement (macroglossia) are included as possible contributors to major sleep disorders.  Declining estrogen levels also contribute to the development of sleep apnea.  Snoring is found to increase the incidence of sleep apnea due to the obstruction that occurs.  Hormones play an important role in sleep deprivation.  Hot flashes don’t do much for comfort or emotions.  Women and men are equally prone to restless leg syndrome (RLS), and it’s worse if you have diabetes, smoke or are overweight. Take an active role in stress management.  Focus on weight loss when necessary.  Your doctor may have insight into medications that may interfere with sleep patterns.  It’s important to rule out underlying causes, such as chronic cardiac or lung disease, chronic pain thyroid disease, and gastroesophageal reflux (GERD).  Inability to fall asleep and awakening early may be signs of depression.  Premenstrual hypersomnia is a rare sleep disorder that begins a few days before menstruation, and ends a few days after menstruation starts.  Symptoms include excessive sleepiness during the daytime.  Interruptions in sleep can result from alcohol intake, which may seem relaxing, but can cause nightmares and fragmented sleep patterns.  Caffeine, nicotine and stimulating drugs, such as cold medications with pseudoephedrine should be avoided. Inactivity is a major contributor to poor sleep hygiene, another good reason to exercise and recreate often. Identifying the cause of sleep disturbance is the first step toward finally getting some good rest.  Discuss possible causes with your healthcare provider.  A good night’s sleep is mandatory for overall health and well-being. With a bit of investigation and perhaps lifestyle changes, you can once again learn to “sleep like a baby”.  Your body will thank you through years of better health and increased happiness.  Ref:  Sleep Dysfunction in Women Kathleen is a Registered Nurse.  Visit her blog for more on health. her-health 2008-07-04T14:00:00-05:00 http://www.hesfit.com/site/title-ixs-36th-anniversary-time-to-celebrate-and-keep-on-working/ http://www.hesfit.com/site/title-ixs-36th-anniversary-time-to-celebrate-and-keep-on-working/#When:16:00:00Z {summary}We’re a couple days past the actual anniversary date, but still close enough to observe that title IX is now thirty-six years old.  In June of 1972, the Title IX Education Amendment was passed and its passing has likely had a profound affect on many of the readers of Her Active Life. Title IX made discrimination illegal in college and high school athletics (and elsewhere in the educational system; in academics for example). According to a 2006 article in Facts on File* , “When Title IX was passed in 1972, fewer than 300,000 girls participated in high school sports. Today, that number has swelled to 2.7 million.” I was born just a few years after the passing of Title IX, and I am certain that the provisions of that amendment helped create the many opportunities I had to participate in high school sports. I attended a small high school, and as a result had the opportunity to play many sports. Tennis was my mainstay, but I tried my hand at volleyball, softball, and cross-country skiing as well. My high school, and the surrounding town were dominated by the drama and excitement of the boys’ football and basketball teams; they were the whole town’s Friday night entertainment.  Without something like Title IX, people may not have seen a need to create an opportunity for girls to experiment in athletics in an environment where we were all focused on the boys. The life lessons all children learn by playing sports is invaluable. They learn how to be a part of a team, how to set goals, how to be a gracious loser (we hope), and how to enjoy and appreciate their bodies.  It’s just as important for girls to learn these lessons as it is for boys, especially with the self esteem crisis so many of them suffer in their teen-aged years. People are still clamoring for Title IX to be enforced. Nancy Gruver of Feministe says “While there’s been resistance to Title IX in many educational institutions, the NCAA has become a strong supporter of Title IX under the leadership of Myles Brand. When the Bush administration mounted a full court press in 2003-05 to weaken Title IX, the NCAA joined the Women’s Sports Foundation and many others to successfully defend Title IX.” Similarly, Feminist Daily News says “The 2007 report from the National Coalition for Women and Girls in Education notes that “Title IX is under attack from critics who claim that there is a ‘boys’ crisis.” Yet, “studies show that girls’ gains have not come at boys’ expense.” Moreover, in 2006 the Department of Education further weakened Title IX by allowing more sex-segregated education in public schools. These changes have been challenged by the ACLU in recent lawsuits.” I am thankful for the gains Title IX has created. I’m also grateful that there are people keeping the pressure on to make sure the spirit of Title IX is reinforced so that both boys and girls can experience the joys of athletics, in the hopes of becoming athletic, fit, healthy adults. *"Update: Title IX.” Issues & Controversies On File 14 Dec. 2006. Issues & Controversies. Facts On File News Services. 27 June 2008 . her-fitness, athletics, her-news 2008-07-03T16:00:00-05:00 http://www.hesfit.com/site/tip-for-today-liquid-calories/ http://www.hesfit.com/site/tip-for-today-liquid-calories/#When:13:00:00Z {summary}When most people are thinking of cutting back on calories, they mainly look to reduce the amount of FOOD they’re putting in their mouths. But what about liquid calories? Simple changes, like switching from cream to 2% milk in your coffee can really add up. At lunch, instead of your usual can of soda, try flavored seltzer or sparkling water. Nobody made a rule that watching your calories has to be a full-time job. Making simple, east changes in your day to day routine can reap major benefits in the long run. her-health, her-motivation, tip for today, her-nutrition, healthy-eating, weight-control 2008-07-03T13:00:00-05:00 http://www.hesfit.com/site/ask-shannon-fitness-and-nutrition-q-a18/ http://www.hesfit.com/site/ask-shannon-fitness-and-nutrition-q-a18/#When:18:00:00Z {summary}With years of training under her belt, resident fitness and nutrition expert Shannon Clark is ready to help you on your way to a healthy, informed lifestyle. Got a question? her your inquiries, and be sure to check back every week for the latest Q&A. Q: Hi! I’ve always believed in taking a very wholesome approach to nutrition, eating foods that are as much ‘straight from the ground’ as possible.  I have two kids as well and they have always grown up eating these types of meals – ones that are home cooked and contain plenty of lean meat, vegetables, and whole grains. Lately though, my 16 year old son has been talking about using protein powder.  Some of the kids he goes to school with have started weight lifting and are using this supplement as a means to ‘bulk up’ – as he puts it. I’m really leery to let him use this supplement though because I don’t really know enough about it and it seems ‘fake’ in a sense. What do you think? Is this something that’s a good idea to get him on? A: Thanks for sending in this question!  This is something that many parents begin to deal with as their sons move into the later teenage years.  Most guys at this age are really trying to do whatever they can to increase the amount of muscle mass they have, and as such, are willing to do whatever someone else tells them works. With your son, he is at a good age to get him introduced to weight lifting, provided he gets direction from a certified personal trainer.  This is important because while he is getting stronger, he still must be very careful that he’s using the correct techniques while he’s lifting so he doesn’t wind up injured. Now, with the protein part of this question, yes protein powder can be used, provided certain conditions are met. First, you still need to be sure you are providing him with the healthy meals you are already doing. It’s great that you take such a healthy approach to nutrition and you need to be sure your son does not come to rely as this powder as a means to skip a meal.  Protein powder will definitely help him fulfill his protein requirements; however it will not replace solid protein sources such as chicken, fish, lean beef, and eggs.  All of these should be a regular part of his diet as well. Secondly, watch the volume of protein powder he takes.  Many young guys at this age believe that basically, the more protein they eat, the more muscle they build. This is furthest from the truth. Once his protein needs are met (about 1-1.5 grams per pound – assuming he is working out of course), any more than that is just unnecessary. Going up to 2 grams a pound will likely not harm him so long as he is currently healthy, but there is just no need for it. If he’s slugging back protein shake after protein shake, not only will this become costly, but it may cause diarrhea, dehydration, and could in the long-term cause other negative health consequences if he went high enough with the intake. So, keep these factors in mind.  As long as he is using the supplement responsibly and still eating regularly, one or two scoops a day shouldn’t be too big of a problem. her-nutrition, supplements 2008-07-02T18:00:00-05:00 http://www.hesfit.com/site/scared-to-cook-meat-we-are-too/ http://www.hesfit.com/site/scared-to-cook-meat-we-are-too/#When:14:00:01Z {summary}If news of salmonella-infested tomatoes and raw milk concerns don’t have you biting your nails over food safety, then, girl, we don’t know what will! Because the truth is, many of us have begun to grow a bit queasy over the foods we are preparing for our daily meals. And the worries are heightened when it comes to the proper storage of fish or meat, two items that have been known to be problematic when improperly cooked, frozen or refrigerated.But health experts say there are a few steps you can take to better ensure your food’s safety as it travels along the trail from grocery store to refrigerator to pot or pan. A few questions that seem to bug fish and meat consumers are, how much can you stretch the rules of storing and cooking meat at home? And is it dangerous to eat fish or meat that has been frozen, cooked, refrozen, and then cooked again? Food scientists say it’s all in the details of how you handle your food. For example, if you leave meat or fish in a warm dish on a stove overnight, there’s a good chance that a bacterium will contaminate it, though you may not see or smell anything out of the ordinary. However, if the food is refrozen quickly without leaving it out in warm, moist areas for too long, then re-cooking and eating it is not technically dangerous. The one thing to keep in mind is that the food, while safe, may change in texture after all these temperature changes. “If you unfreeze meat quickly, cook it quickly, then freeze it again quickly, there is no problem,” said Dr. Kathryn Boor, professor and chairwoman of the food science department at Cornell University, in an article for the New York Times. “It might get mushy in texture, but it is not dangerous. Fish is more likely than beef, for example, to have textural problems, because it is more fragile.” The verdict: If you are questioning the quality of meat or fish, then you probably already know that there’s something “fishy” about the way you’ve treated it. Say it with us, altogether now, “When in doubt, throw it out!” her-nutrition 2008-07-02T14:00:01-05:00 http://www.hesfit.com/site/tip-for-today-how-many-calories-do-you-need/ http://www.hesfit.com/site/tip-for-today-how-many-calories-do-you-need/#When:13:00:01Z {summary}This equation is designed to help you figure out how many calories your body needs to function on a day to day basis. Body weight (in pounds) x 15 + (moderate activity [mins/day] x 3.5) If you do not exercise or engage in any regular activity during the day, simply plug in a zero in that part of the equation. If your goal is to lose weight, subtract 500 from your final number. Omitting 500 calories a day will allow you to healthfully lose about 2 pounds a week. her-health, her-motivation, tip for today, her-nutrition, healthy-eating, weight-control 2008-07-02T13:00:01-05:00 http://www.hesfit.com/site/what-happened-to-sports-illustrated-for-women/ http://www.hesfit.com/site/what-happened-to-sports-illustrated-for-women/#When:16:00:00Z {summary}When I was younger, I was an avid reader of Sports Illustrated for Women. To my recent surprise, I visited the SI for Women Web site and was shocked at what I found. This message from the editor: “It is with especially deep sadness that we tell you the bad news: The December 2002 issue will be Sports Illustrated Women’s last. These are tough times for a new magazine, and sometimes even loyal readers aren’t enough to make the numbers add up.” This really saddens me. The magazine only lasted two years, running from March 2000-Nevember 2002. Its primary audience, according to Wikipedia, was women, 18-34 years old, with “a passion for sports.” What’s even more interesting to me, is that in 2002, Cleary Simpson the then-publisher for SI Women claimed that the lack of readership (and eventual failure of the magazine) is largely due to the fact that, “women are more interested in sports as participants than fans, unlike men.” Another problem, they claim, is that women’s interest is “fragmented” across a wide variety of sports (such as soccer, tennis or running), with little to bind them as a shared audience. Personally, I would go as far as to say it’s our cultural values that prevent magazines and publications (as well as some women’s sports) to receive the type of attention they deserve. The primary problem: men aren’t interested (unless the girls are pretty). Read the rest at Megan’s blog Because I Played Sports. her-fitness, her-news 2008-07-01T16:00:00-05:00 http://www.hesfit.com/site/quote-of-the-day-6-30-08/ http://www.hesfit.com/site/quote-of-the-day-6-30-08/#When:12:00:00Z {summary}We commenced plugging up in foot deep steps with a thin wind crust on top and precious little belay for the ice-axe. It was altogether most unsatisfactory and whenever I felt feelings of fear regarding it I’d say to myself, ‘Forget it!?’ This is Everest and you’ve got to take a few risks. ~Edmund Hillary her-motivation, quotes-of-the-day 2008-06-30T12:00:00-05:00 http://www.hesfit.com/site/pack-a-lunch-for-work-but-think-beyond-sandwiches/ http://www.hesfit.com/site/pack-a-lunch-for-work-but-think-beyond-sandwiches/#When:19:00:01Z {summary} I hate packing a lunch to take to work in the morning. I loathe the smell of tuna fish at seven am competing with my oatmeal.  But I do it--most days out of the week. I watch my money, and eating out is expensive but eating out multiple days in a row just doesn’t feel very good, and it’s at odds with my goal of keeping in great shape. I need to eat well to give my body the fuel I need to get my workouts in, to ride my bike to work, to stay up late enough to finish a paper for grad school, and to still have the energy for friends and my wife when all is said and done.  The food I get by eating out just won’t cut it. I do love the occasional meal at a restaurant, but I wouldn’t want to make it a regular thing at lunch. Sure, there are great sandwiches at all the chains near the university where I work, even salads. But I combed their nutrition websites when I was doing Weight Watchers and I could rarely get anything for less than ten points (when twenty points were my daily total). So when necessity demands it (like when we haven’t gotten to the store) or when I allow myself the luxury of not packing my lunch once in awhile, I make a smart decision and eat out, and enjoy it.  But most of the time I pack a lunch, and because I work five days out of the week (like most of us) boredom is a big issue. These are “main course” lunch options, but snacks are important so I make sure to round out my day with a granola bar and yogurt and apple or orange or banana. Here are some of my favorite lunch ideas: A twice-baked potato I’ll usually have celery and hummus or carrots and black bean dip with it. Sometimes it’s hard to think outside of the sandwich box when you’re trolling for lunch ideas, and I just stumbled across this great recipe on Vegetarian Times. Vegetable Pita This is pretty close to sandwich, but maybe the pita bread will be enough of a variant to keep you interested. I take a pita and fill it with as many vegetables that will fit; sprouts, lettuce, peppers, and cucumbers. I like to add hummus and cheese, too and have been known to throw in some mustard-marinated tofu mmmm… The pita, because it’s mostly vegetables might not be as filling as some other lunches so I round it out with pudding for dessert, or fig newtons on the side, or even some baked cheetos if I’m loosening up my standards that week. Mini burrito-wraps A microwave is the only appliance we have at work to use, and it does the trick for this one. I take taco-sized flour tortillas and spread refried beans or refried black beans inside and sprinkle them with cheese. Then I pack a baggie with some lettuce, tomatoes, peppers, olives and anything else that sounds good. I microwave the tortillas and then top them with all the veggies. It’s a refreshing, healthy lunch and sometimes you just want something warm. Egg Salad You forget about egg salad, but it’s so good! Even though it’s a sandwich, it’s a little different from the ordinary turkey sandwich. And if you’re absolutely sick on sandwiches you could use those delicious tricuits that come in different flavors and dip them in the egg salad in stead. I make mine and put it in mini-tupperware so that it doesn’t make the bread soggy. Here is the recipe I use. Although I’ve really been wanting to try this one from the Incredible Edible Egg. Packing my lunch has one of my success tools, both in keeping off the weight I lost at Weight Watchers, and keeping my budget in check. It takes some time, but it can be worth it. Some tricks that help me are making it at night, making a few lunches on Sunday, or freezing something – the potato recipe above is a great option for freezing! her-nutrition, healthy-eating, recipes, weight-control 2008-06-29T19:00:01-05:00 http://www.hesfit.com/site/quote-of-the-day-6-29-08/ http://www.hesfit.com/site/quote-of-the-day-6-29-08/#When:12:00:00Z {summary}On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow. ~Friedrich Nietzsche her-motivation, music 2008-06-29T12:00:00-05:00 http://www.hesfit.com/site/a-new-way-to-lift-weights/ http://www.hesfit.com/site/a-new-way-to-lift-weights/#When:04:00:00Z {summary}I visited my sister this weekend and it’s not unusual for us to do some sort of workout or exercise when visiting one another. Yes, we’re occasionally ‘those people’ that work out on vacations. This time, she chose the poison, which was a new workout class called Body Pump.  She was very excited for the class. I was more inclined to sleep in, but she’s my big sister, so how could I refuse? What is Body Pump, you’re wondering? From the official website: BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast! That says it perfectly. It takes the best elements of a group exercise class; good music, motivating instructor, and camaraderie that is familiar in Cardio Kickboxing or Step Aerobics and applies those great factors to weight lifting. I’ve always enjoyed lifting weights. I often find it to be a more satisfying indoor workout than running on a treadmill. I relish in the moments that require me to summon extra energy to demand my muscles to crank out the last few reps of my set. However, I’ll admit that it can get a little dull at times. I do the same machines and can never really decide what kind of music I need for motivation - surely not the fast-paced motivation music I run to and not the sleepy music I love to relax to either. Body Pump has got all these glitches covered. Instead of the solitary quiet of lifting weights, you’re urged on by the instructor and the other people in the class. Instead of the music dilemma, you’re given a motivating soundtrack already chosen to suit the workout. And perhaps best of all, they take care of the boredom and indecision. Sleeping in on a Saturday when I’m out of town sounds awfully nice.  But working out in the morning before hitting the family baby shower in the morning and barbecue in the afternoon was a great way to start the day. her-fitness, her-motivation 2008-06-29T04:00:00-05:00 http://www.hesfit.com/site/ask-shannon-fitness-and-nutrition-q-a15/ http://www.hesfit.com/site/ask-shannon-fitness-and-nutrition-q-a15/#When:18:00:00Z {summary}With years of training under her belt, resident fitness and nutrition expert Shannon Clark is ready to help you on your way to a healthy, informed lifestyle. Got a question? her your inquiries, and be sure to check back every week for the latest Q&A. Q: Hi.  I’ve been doing a lot of reading lately on nutrition and how to start eating healthier so I can lose weight and have determined that as it stands, I’m very low on the protein front. I’m not sure how I can really increase my intake though as I really dislike eating animal meat (not a vegetarian, just don’t care for it). Any suggestions you might have would be fantastic. A: Thanks for contacting me. This is something that quite a few people struggle with, especially if they’ve never really taken the time to total up how much protein they are eating each day to get a firm grasp on where they stand. First things first, you definitely do not need to consume a lot of animal meat products in order to reach your protein needs, but it is good you aren’t a strict vegetarian as that does make things slightly easier. If you are still okay with eating dairy products, there are a lot of low-fat options out there that are terrific sources of protein. Consider adding a low-fat cottage cheese to your diet (nice because it digests very slowly, thus helping to keep you feeling full), some low-fat cheese, skim milk, sugar free yogurt, or ricotta cheese. Some women also like to incorporate soy-based products into their diet, and this is especially good for those who are lactose intolerant. Do watch when you purchase your soymilk though because some varieties can be quite high in sugar, which is something you obviously don’t want. Apart from that, if you do eat eggs, these are a great source of inexpensive protein that only take minutes to whip up. While there is nothing wrong with one or two whole eggs a day, provided you don’t have any pre-existing issues with your cholesterol, if you are going to eat more eggs than that, I’d would recommend using just the whites to help both keep your calorie count down and ensure you don’t go overboard with your fat intake. Finally, the last option to look into which makes getting more protein really easy is a good quality protein powder. There are so many on the market now that taste great and offer different nutritional benefits. Not to mention that you don’t need to be limited to only drinking your protein powder. You can mix it in with your morning oatmeal, blend it into a smoothie, stir it into yogurt, or even add it to some of your baked products such as cookies or muffins. So, keep these ideas in mind.  Getting in enough protein is really essential to helping maintain your present muscle mass, keeping hunger levels under control, and help you with the weight loss process. her-nutrition, healthy-eating 2008-06-28T18:00:00-05:00 http://www.hesfit.com/site/taking-care-of-your-equipment-changing-a-flat-tire/ http://www.hesfit.com/site/taking-care-of-your-equipment-changing-a-flat-tire/#When:16:00:01Z {summary} Cycling, like other sports requires the use of equipment--your bike. It’s important to know how to maintain your equipment whether that means tightening the trucks on your skateboard, or wrapping grip tape around your tennis racket. It’s a good idea to know how to do it yourself.  I decided to take myself at my word and learn how to change flat tires a few weeks ago. I have the grand advantage of being married to a woman who knows a lot about bikes; she’s worked in a bike shop for four years and is happy to take care of my bike for me from lubing it, cleaning it, to adjusting the brakes, airing up the tires, and changing my flats. But I have always been an avid cyclist of my own accord, and not knowing how to do any of the basics keeps me from crossing the line from avid to serious, or enthusiast to athlete. I decided to start with changing a flat. I arrived home from work and removed my locking skewer and pulled my front wheel off. I found my directions, and pulled out a drop cloth and sat myself down on the living room floor to make my television time a little more productive. I removed the cap and unscrewed the valve. The directions didn’t say anything about letting the air out of the tire, but I assumed that was essential. I pushed down on the valve. Because the air coming out seemed really cold and highly pressured and I was unsure if I was doing it right (what exactly I thought it should feel like is beyond me).  I didn’t want to mess up anything that would prevent me from riding to work the next day so I opted to wait for my wife to come home to give me the demo. After all, learning is good no matter how it’s done and I don’t think learning from a handout or a website is superior to learning by being taught someone else. I laid the tire on the floor and waited for the wife to arrive home from work. She was proud when she realized I was finally following through with learning to change a flat. It was something we had talked about doing for awhile, but we kept not getting around to it. She confirmed that I needed to let the air out of tire and that the way I began was correct. After that we went step by step through the process of removing one side of the tire from the rim, pulling out the tube, putting it back in, getting the tire back on without pinching the tube and airing it back up. And then we did it again. Then I did it by myself, and did it by myself again.  Finally, I learned how to remove the back wheel.  Once I learned how to remove that wheel I realized it was nothing to be intimidated by. I had to make sure to put the wheels back correctly and check the brakes.  The mystery of flat tires was finally revealed to me and I was proud of myself. Now I’m just waiting for my first real flat tire. Next time a piece of your equipment needs to be cleaned, replaced, or repaired think about asking questions instead of just dropping it off at the shop. Ask if they’ll show you how to do it. If the repair is relatively minor you could try it yourself by looking in a book or online before taking it in. The payoff in pride is worth the effort. This video walks you through changing a flat tire. her-fitness, her-gear-apparel 2008-06-28T16:00:01-05:00 http://www.hesfit.com/site/tip-for-today-get-your-juice-the-frozen-way/ http://www.hesfit.com/site/tip-for-today-get-your-juice-the-frozen-way/#When:14:00:01Z {summary}If you struggle to get the adequate amount of servings of fruit per day, we have the tip for you---popsicles! You can buy a cute little mold from about any store, fill it with 100% juice and lick your way to nutritional fulfillment! This is a great idea for yourself and for the kiddies. Make sure to opt for juices that are 100% juice. This ensures that you are getting all the vitamins you need and not all the extra added sugars. Enjoy! her-motivation, tip for today, her-nutrition 2008-06-28T14:00:01-05:00 http://www.hesfit.com/site/quote-of-the-day-6-28-08/ http://www.hesfit.com/site/quote-of-the-day-6-28-08/#When:12:00:00Z {summary}Live your life each day as you would climb a mountain. An occasional glance toward the summit keeps the goal in mind, but many beautiful scenes are to be observed from each new vantage point. ~Harold V Melchert her-motivation, quotes-of-the-day 2008-06-28T12:00:00-05:00 http://www.hesfit.com/site/fridays-poll-should-airlines-charge-by-weight/ http://www.hesfit.com/site/fridays-poll-should-airlines-charge-by-weight/#When:17:00:01Z {summary}Her Active Life asked two writers to explore some of the intricacies of this possibility. It is not yet accepted by most major airlines, but they are considering it as a way to cut back on rising fuel costs. Some people decry that this is discrimination. Others shrugh their shoulders and say it was only a matter of time. Read out point-counter point articles and have your say in the debate. What do HAL readers think? special-features 2008-06-27T17:00:01-05:00 http://www.hesfit.com/site/weighing-in-on-an-airline-fat-tax/ http://www.hesfit.com/site/weighing-in-on-an-airline-fat-tax/#When:16:01:00Z {summary}The concept of charging people more money to fly based on how much they weigh is a heavy issue. In this article, Martinique Haller argues that there is no way this can be carried out reasonably. In the companion article, Lindsay Hutton sides with their airlines and frames the idea as a necessary evil. Read the articles and then leave a comment letting us know what you think! Should you have to weigh in before getting on board your flight? It’s true that a heavier plane means a heftier price for gas, so does that mean that heavier passengers should account for this? According to a June 3rd story on bloomberg.com, ”Airlines may start treating passengers as freight” by Michael Janofsky. Janofsky discusses the different cutbacks that airlines are making to save on weight, “Singapore Airlines Ltd., whose shares have fallen 8.9% this year, is “trying to eliminate unnecessary quantities of extra water” to save weight. If they’re cutting back on water, he says, asking passengers to weigh in isn’t far behind. I’d like to weigh in on this issue myself. Before you start assuming that I’m worried about my own girth setting me back before a flight you should know that my height and weight are well within average, and I have a BMI of 22 which the government ranks as ‘normal’. (check yours here). I don’t think private companies should get to decide what size a body should be and ask people to pay extra if they don’t meet their standards. I wouldn’t want to pay more for being short or tall, for having long legs, or for having a prosthetic limb. I anticipate your rebuttal! You’re thinking, “Being fat is preventable!” while reading in outrage. Yes, it is for the most part preventable, but does that mean we have the right to tell people to stop being fat because they can and we think they should. If you’re pro-choice or think it should be illegal for parents to keep their critically ill child away from a hospital to pray for them instead you should agree that no one should get to make decisions about someone else’s body. Now you’re thinking, “But in this case, being fat costs me more!” Here lies the problem – if you’re 6’2” and within the normal weight that means you might be 175 pounds. That’s almost fifty more pounds the airline has to lug around for than for me even though you’re ‘normal’ weight. The logic follows that you should be paying for that weight, too, and that I should pay more than your teenager who should pay more than her five year old sister.  Let’s take the weight of that five-year-old (35 pounds) teenager (110), me (130), a fit, tall, guy (200) and the person we’re up in arms about (350) and use simple math, add ‘em up and divide by five.  The five of us average out to 175 each.  It evens out. If it evens out, why gun for fat people? We need someone to blame for rising fuel costs, don’t we? And it’s easier to discriminate against fat people than anyone else these days. Yes, fat people (I use ‘fat’ as I do ‘thin’, as an adjective not as a pejorative) can lose weight, but should they have to? There are fat people who are proud of they way they look, the size of their body, the curve of their hips. They’re as proud as you at your best. Some aren’t, but some are and what right is it of an airline company to tell them to hate themselves? And to do it because we’re mad about fuel costs is perverted at best.  Should they have to be a size that is determined by someone else? Shouldn’t people be allowed to determine their own body size? It doesn’t seem fair to say - you must pay extra because you don’t fit our ideas of what the human body should be.  Will we tax pregnant bodies, or since those are acceptable bodies in this culture (most of the time) will we have another scale for them? I hope, that when we’re trying to move forward in loving all kinds of people that we’d be able to set our judgments aside and let people make their own decisions about their own bodies and not look for a scapegoat for a much larger problem. Her Active Life would like to state that these are the opinions of two writers and they don’t necessarily reflect the views of this site. We support all women, regardless of body size, activity level or any other factor. her-health, body-image, her-news 2008-06-27T16:01:00-05:00 http://www.hesfit.com/site/should-airlines-start-charging-for-overweight-passengers/ http://www.hesfit.com/site/should-airlines-start-charging-for-overweight-passengers/#When:16:00:01Z {summary}The concept of charging people more money to fly based on how much they weigh is a heavy issue. In this article, Lindsay Hutton sides with their airlines and frames the idea as a necessary evil. In the companion piece Martinique Haller argues that there is no way this can be carried out reasonably. Read the articles and then leave a comment letting us know what you think! It’s not often I like to comment publicly on a controversial issue. Sure I have my opinions, but aside from family and friends, I don’t feel the need to voice them to every passer-by I see on the street. However, every once in a while, something will pop up that just begs to be addressed. Before I start this, though, I would like to point out that I am not a 90 pound woman who eats lettuce for lunch. So before you jump to the conclusion that I’m an itty bitty waif that won’t be affected by this, I’d like to cut you off now and say I’m not, by any means, considered petite. And so, here we go… Should airlines start charging passengers based on their weight? It’s been on the news lately, and the internet is flooded with comments ranging anywhere from snarky jokes, to full blown anger, to people who actually agree. Now, I’ll admit, when I first heard of this, the first thought that ran through my mind was, “Who the hell do they think they are? I would never get on a scale in front of a plane full of people!” But the more I thought about it, my view started to change. Is it fair? No. Of course it’s not fair. Is it reasonable, and perhaps even necessary? I think it is. Listen, I know I’ll probably make a lot of people unhappy with this comment, but I can see where the airlines are coming from. Fuel costs have almost tripled since 2000. Anybody with a car knows how painful it is to fill up your 15 gallon tank at the pump. Now imagine having to fill up a 57,285 gallon tank on a Boeing 747. Airliners typically have to weigh their fuel in pounds, and airplanes require more for heavier loads. And, like it or not, Americans are getting heavier. Obesity in adults has increased 60% over the last 20 years, while obesity in children has tripled. The airline industry has already had to cut costs in other areas. For those of you who fly frequently, you may have noticed you no longer get the tasty bag of peanuts along with the complimentary beverage service. Was this the airlines way of saying “Listen people, you’re getting too big for us to fly you all over creation. No more peanuts for you!” This way, they have an excuse. “Well, you can’t say we didn’t try. Guess we’ll have to start charging.” My question is why are we so quick to blame the airlines, a struggling business that we all rely on at some point or another, for our weight problems? Because face it, that’s what this boils down to. People aren’t angry at the idea of paying more money. Ticket prices have been creeping up for a while now, and while people grumble and complain, they pay the money and go on their way. But the minute someone’s weight comes into play, suddenly the airlines become Satan in a stewardess uniform. Comment boards are flooded with opinions from defensive people justifying their consumption of 3 Whopper’s a day for lunch. “So I like me a little red meat. Now that means I can’t fly coach on an airplane at a reasonable price?” I wouldn’t be thrilled about a public weigh-in, but I realize if I gained 100lbs it would cost more to fly me. OK, so that may have seemed a little harsh. I know, in reality, a lot of people have weight problems that are out of their control, due to an overactive thyroid and other medical conditions. For these people, an exception should absolutely be made. Charging these people would be the equivalent to charging someone just because they have red hair, or brown eyes, or charging a pregnant woman for two tickets. But for those people who are obese just because, well, they FEEL like it, then I think they should be held responsible for their own actions. This isn’t any different than people who choose to speed while driving paying more for their car insurance. If you smoke, you pay more for life insurance. So I guess what I’m trying to say is, airlines are a business. And just like most businesses these days, they’re struggling. They are trying to find ways to keep their head above water. If that means turning to unconventional methods to save a little cash, go for it. They already charge passengers more money for more bags of luggage because it weighs more. What’s more important- making a big deal about getting on a scale in front of people who you’ll never see again and who very possibly aren’t even paying attention and don’t give a rat’s ass how much you weigh, because all they want to do is get to wherever it is they’re going, OR trying to save the jobs of thousands of people who are in danger of getting laid off? If you think about it that way, it makes sense. Her Active Life would like to state that these are the opinions of two writers and they don’t necessarily reflect the views of this site. We support all women, regardless of body size, activity level or any other factor. her-health, her-story, her-news 2008-06-27T16:00:01-05:00 http://www.hesfit.com/site/tip-for-today-wash-your-water-bottle/ http://www.hesfit.com/site/tip-for-today-wash-your-water-bottle/#When:13:30:08Z {summary}Reusing your water bottle is a better option than throwing it out after drinking it dry. However, leaving it in the sun with small amounts of water or simply refilling it without cleaning it can lead to dirty bottles filled with not necessarily harmful, but definitely dubious, particles. Sure, you might not see a big fly floating but what about all the bacteria? Nothing is more effective than some hot water, soap and good, old-fashioned elbow grease. Be sure to let the bottle air dry completely before refilling it. Don’t forget to wash the cap too! her-motivation, tip for today 2008-06-27T13:30:08-05:00 http://www.hesfit.com/site/quote-of-the-day-6-27-08/ http://www.hesfit.com/site/quote-of-the-day-6-27-08/#When:12:00:02Z {summary}Nobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain. ~Author unknown her-motivation, quotes-of-the-day 2008-06-27T12:00:02-05:00 http://www.hesfit.com/site/jumping-on-the-band-wagon-for-portable-fitness/ http://www.hesfit.com/site/jumping-on-the-band-wagon-for-portable-fitness/#When:18:00:01Z {summary}The following article is written by Lisa Marie Mercer. In both of my books, Open Your Heart with Winter Fitness: Mastering Life through Love of the Slopes and 101 Fitness Tips for Women, I included information about keeping fit without a gym membership. Having spent over 25 years in the fitness industry, I’ve discovered that if you’re looking for affordability and portability, nothing beats elastic resistance equipment. Although elastic equipment may not provide the same strength benefits that weight training equipment supplies, it is not without its own merits.  Bands and tubes provide resistance in both the eccentric and concentric phases of the movements. The concentric phase of a muscular contraction occurs when a muscle is shortening. In the eccentric phase, your muscles are lengthening.  Training the muscles eccentrically can be an effective way to prevent injuries.  Resistance tubes and bands provide multi-directional resistance. Most weight training equipment, with the exception of cable systems, provides resistance in a linear fashion. This is not how the body functions in sport. There a variety of rubber resistance products. Let’s take a look at them! TUBES Like all elastic products, exercise tubes come in varying degrees of resistance. Be sure to purchase the door attachments, since they will be useful for many of the Ski Ready exercises. Resistance tubes come with handles on both ends. This is important for anyone with carpal tunnel syndrome or any other hand injury. BANDS Circular shaped bands can be used for various leg exercises. Therabands are thicker than tubes. Although they usually come without handles, some companies manufacture specific theraband handles. Therabands are popular for post rehab exercise. We also used therabands for the foot and ankle exercises. Elastic Resistance Exercises Tuck Squats: The tuck squat uses muscle groups that are similar to those that racers use in a skier’s “tuck” position. *Sit in a low chair, with a resistance band under your feet. *Bring the handles of the band up to your shoulders. *Inhale and lift your butt about two inches off the chair. *Exhale as you lower your butt about an inch. *Do not let your butt touch the chair. Perform three sets of 12 repetitions. When you get good at this, try it on one leg. Remember, for this particular exercise, you will never completely straighten your legs. Lateral Resistance Hops: You will need an extremely strong tube for this exercise, as well as a door attachment. Some companies make a specific belt that attaches to the band for this purpose. *Attach the tube to the door. *Stand sideways with your right hip facing the door. *Step away from the door until there is no slack. *Jump from side to side Warning: Do not do the lateral jumping exercise if you have knee injuries or nasty downstairs neighbors! However, if you are light on your feet, this next Band Walk *Attach the smaller band around your ankles. *Side step, 4 steps to the right, and then 4 steps to the left. Keep your feet parallel.  Perform this exercise until you feel a burn in your outer thighs. Remember to keep your core muscles engaged and your shoulders relaxed. You can also do this exercise in a squat position, keeping your knees bent the entire time. Lisa Marie Mercer is the author of Open Your Heart with Winter Fitness and 101 Fitness Tips for Women. She lives in Summit County Colorado, where she is the owner of Mountain Sport Pilates and Fitness. her-fitness, athletics, sports-medicine 2008-06-26T18:00:01-05:00 http://www.hesfit.com/site/quote-of-the-day-6-26-08/ http://www.hesfit.com/site/quote-of-the-day-6-26-08/#When:12:00:15Z {summary}The water is your friend.  You don’t have to fight with water, just share the same spirit as the water, and it will help you move.  ~Aleksandr Popov her-motivation, quotes-of-the-day 2008-06-26T12:00:15-05:00 http://www.hesfit.com/site/tip-for-today-fiber-fiber-fiber/ http://www.hesfit.com/site/tip-for-today-fiber-fiber-fiber/#When:18:00:00Z {summary}You probably know the benefits of fiber by now, the most common one being to keep constipation to a minimum, but did you know it can also help reduce the risk of colon and breast cancer? On top of this, some studies have also shown it may play a role on reducing LDL (“bad”) cholesterol, and also blood sugar. If these studies are correct, then fiber is essential in helping to reduce the risk of heart disease and in helping to manage diabetes and to maintain weight loss! So how much fiber should you aim to pack away every day? Aim for 30-38 grams daily. This can be done by eating two cups of veggies, 1.5 cups of fruit, or a combination. Enjoy! her-health, her-motivation, tip for today, her-nutrition, healthy-eating 2008-06-25T18:00:00-05:00 http://www.hesfit.com/site/stop-diabetes-in-its-tracks/ http://www.hesfit.com/site/stop-diabetes-in-its-tracks/#When:16:00:00Z {summary}According to studies, women who eat a high glycemic index (GI) diet are especially susceptible to the development of type 2 diabetes. A newer study also shows that high GI and glycemic load (GL) diets are linked to the development of colorectal and endometrial cancer.  Pre-diabetes and diabetes are becoming a major global health problem, but with smart eating, you can greatly reduce your chances of developing insulin resistance, which leads to diabetes. Insulin provides fuel to the body. Balancing the amount of insulin delivered to the cells through diet helps control appetite and obesity, enables us to manage cholesterol and triglyceride levels, and aids in the prevention of cardiovascular disease. When we eat carbohydrates, our digestive system turns them into sugar, used by the body to meet our immediate energy needs.  The rest is stored for later use. If we eat the wrong type of carbohydrates (those high on the GI index), blood sugar levels rise once the carbohydrates are broken down into sugar, and insulin levels soar. Proteins and fats have a delayed effect on insulin production.  Understanding the process provides help when choosing carbohydrates, and balancing meals that limit vicissitudes of blood sugar levels. You’ll also feel more energized as blood sugar levels fluctuate less throughout the day. Some basic rules when making food choices: Processed, and white foods have a higher glycemic index (GI) – white rice, white breads, white pasta, white sugars and potatoes are a few of the most commonly consumed foods that increase insulin production. (No wonder we “crash” after eating donuts). Some foods that you might think have a high glycemic index, may actually be beneficial, and vice versa.  For instance, one minute oats have a glycemic index of 92 – a GI of 70 is high. While oats are usually a healthy choice, the one-minute variety means they are refined and have lost their nutritional value. High protein foods can help balance insulin levels.  Nuts, high fiber foods, seeds and lean meats carry low GI scores.  Free range, organic meats are richer in Omega 3’s. Grain fed meat results in high levels of Omega 6, more fat, and virtually no Omega 3’s. Eat complex meals.  Meals and snacks should have a combination of protein, grains, vegetables and fruit to keep blood glucose levels stable. You should combine high GI foods with low GI foods for optimal health. What you eat at one meal, can affect the next, so make sure each meal is “complex”. Proper eating, with a focus on balance really can help you stop diabetes in its tracks. Visit the Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values—2002 for a list of foods and the body’s response to blood sugar levels. There’s even more you need to know, involving glycemic load (GL), found at the above referenced website.  Foods that are lowest in glycemic index produce a lower glycemic load, generally speaking, but I encourage you to learn more. Kathleen is a Registered Nurse – visit her blog for health news and tips for well-being. her-health, her-motivation, her-nutrition, diet-myths, healthy-eating 2008-06-25T16:00:00-05:00 http://www.hesfit.com/site/berry-good-news-about-cranberries/ http://www.hesfit.com/site/berry-good-news-about-cranberries/#When:13:00:00Z {summary}The following article is written by Lisa Marie Mercer The colorful cranberry is synonymous with holiday happiness. This festive fruit has some interesting folklore surrounding its name. The story begins on November 20th, 1620, when a group of people called the pilgrims landed at a place known as Plymouth Rock. When they arrived, the Native Americans presented them with an odd-looking fruit, whose blossoms were shaped like the head of a crane. This inspired the pilgrims to call the fruit the cranberry.  The pilgrims soon learned that the Native Americans made a survival cake called pemmican, which was composed of cranberries, dry deer meat and melted fat. They discovered that the Native Americans had a strong belief in the cranberries’ medicinal properties. As such, they concocted cranberry brews that were designed to remove the poison from an arrow wound. Their squaws used the juice of the cranberry to make colorful rugs and blankets, while the pilgrims survived on a diet of turkey, corn and cranberries. Perhaps this is why the cranberry was a proud addition to the first Thanksgiving feast in 1621. Eventually, people began to discover more health benefits of cranberries. For example, since the vitamin C in cranberries could prevent scurvy, American clipper ships stored them in water to serve them to the crew. Without getting bogged down, so to speak, by research, let’s explore some of the studies regarding the health benefits of cranberries. Antioxidants A Cornell University study comparing different fruits found that cranberries had the most antioxidants and the most powerful phytonutrients. Antioxidants are can be considered the swat team that neutralizes the free radicals, which are the cells that cause cancer and other diseases. Phytonutrients are the carpenters of cellar repair. They boost your immunity and protect your body with their anti-inflammatory and anti-bacterial capacities. Urinary Tract Infections It’s the phytonutrients in cranberries that prevent the adherence of bacteria to the cell membrane. This makes them useful in the prevention and treatment of urinary tract infections. A study published in the British Medical Journal (June 29, 2001) proves that this is not just folklore.  One hundred and fifty women with urinary tract infections were divided into groups.  Group one received 50 ml of a cranberry and lingonberry juice concentrate daily for six months. Group two got 100 ml of lactobacillus drink five days a week for one year. After six months, urinary tract infections were reduced by 50 percent in the cranberry group. In contrast, the lactobacillus group had a 39 percent reduction. According to a study published in the June, 2002 edition of the Journal of American Medicine, the effectiveness of cranberries in preventing the E coli virus from adhering to the bladder cells may be attributed to the proanthocyanidins. The authors suggest that the anti-adhesion effect can last up to 10 hours after cranberry juice consumption. Skin Care The anthocyanins in cranberries can also neutralize the oxidants that destroy connective tissue. This makes their consumption a nice addition to your skin care regimen. As if that were not enough, the flavanols in cranberries have been associated in reducing the risk of atherosclerosis. Tooth Whitener A study published in the Journal of the American Dental Association reported that cranberry juice can inhibit the production of the oral bacteria that cause dental plaque and periodontal disease. As such, it is now used in some mouthwashes and dental flosses.  Although the cranberry reaches peak popularity around Thanksgiving and Christmas, we tend ignore it for the rest of the year. Given its health benefits, perhaps we should include it in our daily diet. Lisa Marie Mercer is the author of Open Your Heart with Winter Fitness and 101 Fitness Tips for Women. She lives in Summit County Colorado, where she is the owner of Mountain Sport Pilates and Fitness. her-health, her-nutrition, healthy-eating 2008-06-25T13:00:00-05:00