YOGA!

Relaxation is a key part of good health. In our very busy lives, it is vital for us to find time to relax, rejuvenate and simply be still. Not only will our bodies thank us for it, but we will be more emotionally and mentally sound and have a greater sense of control of our lives.
One relaxation technique is Yoga. Though I don't fully understand the great benefits of yoga, after looking up some interesting facts, I definitely want to try it and I hope you do too! Here are a couple sites I found talking about the benefits of Yoga and explaining proper technique and positions:

• Health and Yoga
• ABC of Yoga
• WebMD-Yoga

Some of the Health Benefits of Yoga include:

• Increases flexibility
  
• Increases lubrication of the joints, ligaments and tendons
• Massages ALL organs of the body
• Complete detoxification
• Excellent toning of the muscles
• Improves posture
• Breathing techniques
• Reduces stress
• And more!

I don't know about you, but I am now more committed to trying yoga! :)

Tips for families

I found some great suggestions to get people started helping their families live healthier lifestyles:

Being More Active

For Children and Families

• Move more. Try to get between 30 to 60 minutes of physical activity every day. Several 10 to 15 minute sessions of moderate activity each day add up.
• Include regular physical activity into your daily routine. Walk as a family before or after meals.
• Limit TV, computer and video game time to a total of one to two hours per day. Encourage physical activity instead.
• Balance energy calories with activity calories. The energy you get from the foods and beverages should equal the calories you burn in activity every day. Read our handout on daily calorie needs for more information.
• Increase household activities (e.g., walking the dog, dusting, vacuuming, gardening). These activities are good ways to burn calories.
• Include an activity like hiking or bike riding when you go on vacation.
• Make playtime with your family more active by shooting hoops or walking to the park.

This is just one list of suggestions found at familydoctor.org. It is important to stay updated on the most recent health information. It is a field of constant research and flow of information, so although there are many valuable resources out there, we must remember that they give information as they receive and gain it. It is our responsibility to pay attention.

Mmm! Recipes!

Although this may not look gourmet to some people, I thought this recipe in the NYTIMES looked really good and definitely healthy:

Wild Rice and Brown Rice Salad With Walnuts and Asparagus

For the walnut vinaigrette:
2 tablespoons fresh lemon juice
1 tablespoon sherry vinegar or champagne vinegar (we’ll have to find an alternative)
Salt, preferably kosher salt, to taste
1 teaspoon Dijon mustard
1 small garlic clove, finely minced or pureed
1/4 cup walnut oil
1/4 cup extra virgin olive oil

For the salad:

5 cups chicken stock, vegetable stock, or water
1/2 pound asparagus, ends trimmed, cut in 1-inch pieces and steamed 4 minutes
1 cup wild rice
Salt, preferably kosher salt, to taste
1/2 cup short-grain brown rice
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh herbs such as chives, dill, tarragon or marjoram
1/3 cup shelled walnuts
Freshly ground pepper to taste

1. In a medium saucepan, bring 3 1/2 cups of the stock or water to boil. Add salt to taste and the wild rice. When the water returns to the boil, reduce the heat, cover and simmer 40 to 45 minutes, until the rice is tender and has begun to splay. Drain and transfer the rice to a large bowl.

2. Meanwhile, in another saucepan, combine the brown rice, the remaining water and salt, and bring to a boil. Reduce the heat, cover and simmer 35 to 40 minutes, until the rice is tender. Remove from the heat. If any liquid remains in the pan, drain. Add to the wild rice.

3. While the rices are cooking, make the dressing. Whisk together the lemon juice, vinegar, salt, mustard and garlic. Whisk in the oils, taste and adjust seasonings. Toss at once with the warm rice. Add the asparagus and the remaining ingredients, and toss together. Taste, adjust seasonings and serve.

Yield: Serves six

Advance preparation: You can make this up to a day ahead of time, but don’t add the asparagus and herbs until shortly before serving.

There are lots of healthy recipes out there, we just need to find them! Some other ideas of places to look are:

The Food Network

Kid's Health

Eating Well

Frequently Asked Questions

1. Do I need to exercise even if I'm skinny?

Yes! There is a false perception that those who are skinny are healthy and don't need to exercise because they are not overweight or obese. Although being thin does decrease your risk for some diseases and helps you feel good about your appearance that is not the only goal in healthy living. Exercise is a vital part of life for every person-young, old, short, tall, fat, or thin.

2. What is a healthy weight?

Healthy weight varies depending on age and height. One place you can calculate this is at Health A to Z. You should also talk to your physician.

3. What is the best diet to lose weight fast?

The idea of going "on a diet" is a bad idea in the first place. Real health and real, long-lasting weight loss are not things you want to be temporary. So why then would you have a temporary diet? The goal should be lifestyle change-eating healthier forever, not just to lose weight. One of my favorite websites for health information, CDC is a great place to get an idea of food you should eat to work towards and maintain a healthy weight. Also check out mypyramid.gov.

4. If I really don't enjoy exercising, can't I just decrease how much food I eat?

No. Your body needs the movement and strain of exercise. And it also needs the right amount of nutrients, so you can’t simply avoid food (not that we’d want to or be able to anyway, right?).

5. Are vitamin supplements a good idea?

Vitamins and minerals are best when found naturally in foods, or in vitamin fortified foods. For some conditions and some groups of people, vitamin supplements are necessary because their body isn’t able to absorb the nutrients from food, or they are simply deficient. However, vitamins aren’t regulated the same as food and thus as fads and trends come and go emphasizing different vitamins, they can sometimes be harmful or can be overdosed. For more information see the Office of Dietary Supplements.

6. How do I start eating healthy when my kids are used to not-so-healthy foods?

Helping your kids understand how important it is to live healthy is a great start. Include them in your efforts and help them work with you to be healthier. But remember that they might not be as motivated as you are. Be patient and continue to encourage them. It’s okay to slowly break old habits.

7. Shouldn't I be happy with how I look and not try to change myself all the time?

Being healthy WILL help you be happy with yourself. Knowing that you are more able to function and live longer will help you conquer obstacles and face challenges, because you are building confidence in yourself.
However, it is important to be happy with the qualities and traits we cannot change. Recognize that we are each blessed with different abilities and strengths. Also remember that if weight loss is your goal, the real success is slow. Be happy with the journey.

8. How do I get in shape without taking time from my usual activities?

You are embarking on lifestyle and behavior CHANGES. You will have to rearrange your schedule and prioritize so that the things that matter most (one of them being your health) take the forefront. It takes time to make changes. Don’t get discouraged. Expect to feel some stretching.

9. Is it really possible to enjoy running?

Yes. However, jumping into it may not be the best idea for everyone. You may need to take more gradual steps or perhaps you need to incorporate running into other activities you enjoy. Try playing sports or jogging with a friend. Start out slow and pay attention to your progress.

10. How do I encourage my spouse to join me in my lifestyle change to healthier living?

Explain to your spouse how important health is to you and what your goals are. They most likely will want to be at least supportive. Then as they see your efforts and your positive attitude as you work at it, you can invite them to join you. Consistency is key in every change. So don’t give up trying to encourage them.

Healthy kids

I decided to look into what help we had on the internet to help our kids have healthy lifestyles. And I found tons of sites! There are definitely a lot of organizations and campaigns out there to help decrease the childhood obesity rates. And help us raise healthy children!
The sites range from national organizations like the Center of Disease Control and Prevention to community organizations one in California-Orange County Partnership for Young Children.
Each site is organized to attract different age groups. For example, one uses Hilary Duff as an key icon-Stay Fit Eat Right. There are so many ways for us to get our children up and moving. Many of the sites recommend 60 minutes of rigorous physical activity per day, which for kids is nothing right?! A lot of raising healthy children is making it fun and enjoyable-something they will want to do for the rest of their life.
Here are some of the sites I found:

• http://www.stayfiteatright.org/root/index.html
• https://www.healthykids.org/
• http://kidshealth.org/kid/stay_healthy/
• http://www.actionforhealthykids.org/
• http://www.healthykids.us/
• http://intermountainlive.org/habits/Pages/home.aspx?gclid=CLavvd-rsJkCFRo-awodsAcW6g
  

Track your run!

Running can be lots of fun, if you start out right. If you are not accustomed to running for long, start out slow. Don't be hesitant to start out walking for 30-60 minutes a day and work your way up to jogging and running. The health benefits of running are so great that you don't want to hinder your efforts by getting discouraged.
I was recently informed of an awesome website where you can track a jog/run that you went on and see how many miles it is! This is a great way to track your progress and see how you're doing. The website, mapmyrun also has many other valuable resources as you develop your running workout.
Also to learn more about running and how it contributes to your cardiovascular health, visit this blog.

Lifestyles news

Fruits and Vegetables a must

As part of a healthy lifestyle, eating plenty of fruits and vegetables is key. Finding ways to eat these nutrient rich foods in different ways will help you enjoy them more and the variety will help it become a habit.
According to the Centers for Disease Control and Prevention (www.cdc.gov)"those who eat more generous amounts [of fruit and vegetables] as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers." You can look at a chart that explains what nutrients come from different fruits and vegetables and also what diseases are at a reduced risk by obtaining such nutrients.
And for some great recipes you can check out this site!

Enjoy your healthy habits

One of the main reasons I selected this topic to discuss is that I know that in order for people to live more healthy lives, they must enjoy the habits they want to develop. And this isn't impossible! You can find exercise habits and healthy eating habits that you enjoy! And I would like to help show how it is possible. But first, how about some motivational statistics.
We all know that obesity is a growing concern in our nation. As of the year 2004 about 63% of the U.S. population was either overweight or obese. (CDC) This is disturbing! The health and cost implications of such a percentage is scary. Weight, and more particularly body fat composition, increase the risk of heart disease, some types of cancers and diabetes; not to mention the many other discomforts and problems that come with being overweight. In the 2008 World Health Statistics, it shows that 188 per 100,000 people died due to cardiovascular disease (heart disease), a disease greatly affected by weight.
A narrow focus on our weight however will most likely not bring about the change. It is our focus on our body's overall health. As we learn to love our body by taking care of it and keeping it healthy, we can enjoy the benefits of a healthy body till we are ripe with old age. :)