Lets learn how to "properly" get STRONG!!

Strength or weight training is a very important component to a complete exercise program and should not be overlooked or avoided. Strength training helps you lose more fat while you gain muscle. Research shows that the average woman who strength trains two to three times a week for eight weeks, gains 1.75 pounds of lean body weight/muscle and loses 3.5 pounds of fat. For men the amount of muscle gain will be higher because they have higher levels of testosterone which allow them to gain more muscle mass. Also strength training helps to fight obesity because as muscle is added through strength training, resting metabolism is increased, so more calories are burned throughout the day. For each pound of muscle gained, 35-50 more calories a day are burned.

To work towards a complete "strength" training workout, make sure to follow these guidelines so that you are doing it correctly and truly benefit from this form of training and build more strength and avoid injury:

• # of repetitions: 8 -12
• # of sets: 1-3
• Intervals/rest: 2 minutes between sets
• Frequency: 3 times a week (full body workout)
• Recovery time: 48 hours or rest between workouts
• Breathing: Exhale on exertion
• Movement: Full range of motion for each exercise, with individual limitations if needed

Strength is important to ones physical state of being. There will always be some sort of need for an individual to have strength. Strength training will not cause an individual to bulk up in appearance, but they will feel good and look more lean and be strong. Strength is also another key component in our journey to being in a true state of "wellness".

Be well,
Licia :)

"Eggs" are GREAT!

Do not believe all the negative hype about eggs, they actually have many good nutritional benefits. According a study done by the Journal of the American College of Nutrition: Eggs make important nutritional contributions to the American diet and their consumption is not associated with high cholesterol levels. Specifically, the study showed that egg consumers had a higher intake of important nutrients like vitamins B12, A, E, and C than non-egg eaters, and that people who reported eating four or more eggs per week actually had significantly lower average cholesterol levels than those who reported eating zero to one eggs per week. Here are a few more amazing facts about eggs:

• Eggs are an excellent source of low-cost, high-quality protein. One large egg provides more than 6 grams of protein, yet contains only 75 calories. And the protein is "complete," providing all nine of the body's essential amino acids.
  
• Eggs are one of the best sources of choline. Found primarily in the egg yolk, one large egg provides 30% of the recommended daily allowance (RDA) of this essential nutrient, which plays an important role in brain health and the reduction of inflammation. Many people are deficient in choline, which is found in trace amounts of many different foods.
  
• Eggs are a great food for those trying to lose weight. Because of the high amount of quality protein in eggs, they make a very satisfying breakfast, which is especially useful for people trying to lose weight. In one study published in the Journal of the Federation of American Societies for Experimental Biology (2007), subjects following low-fat, calorie-restricted diets were randomly assigned to one of two breakfasts: a bagel or two eggs. After eight weeks, the egg eaters experienced 65% greater weight loss, 83% greater decrease in waist circumference, and a greater improvement in energy levels compared to the bagel-eating group. Also worth mentioning is that changes in plasma cholesterol and triglycerides did not differ significantly between the two groups.
  
• Eggs protect eyesight. Egg yolks contain a highly absorbable form of vision-protective carotenoids like lutein and zeaxanthin, which help to prevent age-related macular degeneration and cataracts. Studies published in the Journal of Nutrition showed that eggs increased blood levels of these nutrients without increasing cholesterol or triglyceride levels.

So next time your trying to figure out what to eat for breakfast, have an egg, it will taste good and IS good for your body. Another interesting fact to remember in our journey to living a lifestyle of wellness.

Be Well,
Licia :)

Its been a LONG time sorry, but lets 'breathe'

Here are a few facts about breathing. Breathing is something we do automatically everyday, all the time, we do it without even thinking.. It is important to know just a few things about this process that may help you value it a little more. There are something things that you can do that can make the act of breathing an enhance your well-being. 

The following exercises are simple ways to deepen breathing and to cleanse the lungs. These exercises will also increase energy and decrease tension.

  Lie flat on your back to get a proper sense of deep breathing. (Have some small pillows available to reduce strain by tucking them under the neck and knees. The natural course of breathing in that position will create a slight rise in the stomach upon inhaling and a slight fall upon exhaling.) Place your hands palm down on your stomach at the base of the rib cage. (The lungs go that far down. What fills them deeper is the pushing down of the diaphragm. The diaphragm creates a suction which draws air into the lungs. the air is then expelled when the diaphragm pushes up. In this process, the life-giving oxygen fills the lungs and gets into the blood stream for distribution to the cells. Carbon dioxide is expelled from the blood into the about-to-be exhaled breath, thus cleansing the body and blood of waste products.)   Lay the palms of your hands on your stomach just below the rib cage, middle fingers barely touching each other, and take a slow deep breath.  (As the diaphragm pushes down, the stomach will slightly expand causing the fingertips to separate somewhat.This movement indicates full use of the lungs, resulting in a truly deep breath rather than the "puffed chest" breath experienced by many as the greatest lung capacity. Chest breathing fills the middle and upper parts of the lungs. Belly breathing is the most efficient method. Infants and small children use only this method until the chest matures. The yoga breath or roll breathing combines belly and chest breathing.

Why is breakfast so important?

You hear the saying all the time: "Breakfast is the most important meal of the day", and yes, it is for many reasons. Here are just a few facts regarding breakfast that may make you think twice before skipping it, a little does a lot when it comes to eating breakfast.

Breakfast is the first meal that 'starts' your day, think about it, you just spent eight hours (sleeping) with no food or water. You’re dehydrated, your blood sugar is low and you have little energy. The health benefits of eating breakfast extend throughout your day, making it the most important meal of the day. Consuming a good, hearty breakfast is like priming a pump, to help your body get ready for a full day's worth of activity. Not only does the first meal of the day heat up your metabolism to better burn calories, studies show that the effects of this "jump start" help keep the metabolism working at a higher rate throughout the day. Blood sugar levels rise up and remain higher longer. Skipping this important meal does you no good at all. You will be hungry sooner, eat more later, and not have the good energy to function efficiently. Besides, eating breakfast actually helps you lose weight. Those who skip the meal tend to snack before lunch and throughout the day, usually on unhealthy, high-calorie foods. Those who eat breakfast, typically cruise until lunch, while beaming with energy.

Other health benefits of eating breakfast include a boost in concentration, energy and productivity levels. Eating high fiber breakfast foods like cereal, fruit, grains, nuts, and yogurt are lower calorie than snack foods like doughnuts or sweet rolls. They give you needed bulk in your diet, last longer, help you feel full and less hungry longer. High protein breakfast foods like eggs, milk, and meats are good breakfast foods, but watch out for the fats like butter and cream cheese. Always take fats in moderation. Eating breakfast will improve your overall nutrition, and help reduce the risk of heart disease and regulate cholesterol. Breakfast is important to body metabolism by breaking the fast of sleep time; long term fasting does not allow you to produce the enzymes needed to metabolize fat to lose weight. Extensive studies on this topic have been done by researchers at the Cleveland (OH) Mayo Clinic and Harvard University/Massachusetts General Hospital.

Those are just a few facts about the importance of breakfast to keep in mind. Making breakfast a regular part of your daily life, is one of the easiest ways to jumpstart you to a life of wellness. Living 'well' is what we should be aiming for, keep in mind that eating breakfast can aid in breaking the habit of unhealthy snacking throughout the morning and even throughout the day. Always remember to smile.

Be Well :)

Why are muscles so important?

Muscles are very important as it relates to the movement of the human body. Muscles move joints, to which they are joined. Muscles are made of lots of muscle fibers which are held together in bundles. The muscle fibers are activated by the brain sending electrical impulses to each fiber via the nerves. These impulses allow your muscles to contract and move. Muscles are capable of both power and endurance. Muscular endurance is very important because it allows the muscle to work at a lower level for long periods of time. Just imagine if the muscles used to maintain your posture were weak and didn't have enough endurance for you to endure a specific posture for more than one or two minutes? That wouldn't be good. Whenever one may be sick and  in bed for a few days or a week,  muscles may feel a bit weak due to inactivity, but gradully with movement of the inactive muscles, those muscles may quickly be able to regain their strength and endurance. Muscles also provide the body with the majority of its energy, so it is important to have strong muscles so that you can get through the day. Musclular endurance is important because just about every movement we do, requires the help of a muscle and if the muscles are weak, you won't be able to move for long.

Muscular power just allows for you to know the heaviest weight you can lift one time. When trying to figure out how to exercise the muscles, try to get an understanding of your goals as it relates to building your muscular endurance and your musclular power, because they are not the same. Remember to stay hydrated daily,1005565 that is important for proper muscle maintenance as well. Movement is an essential part of life, and without muscles, movement is limited.

Also, its better to have muscle than fat. Check this out, the body fat percentage of a healthy woman should be between 21-24%,  and for a healthy man 14-17%. Knowing that we should aim to keep ourselve moving to help keep our muscles strong and mobile, and keep ourselves hydrated with lots of water to keep our body functioning properly. Always remember to smile.

Be well :)

Why is it so HARD to eat right??

Why are we always tempted to eat the foods we know we should avoid? There are many factors that influence our eating habits and patterns such as hunger, marketing, availability, convenience, and nutritional value. More than likely, the strongest reason we choose to eat certain foods is for taste. We love the taste of sweet and salty foods, so we tend to eat too many of them. We also enjoy certain foods that have happy associations, such as those that we eat at family gatherings or on holidays. We need to eat in order to live, but knowing what nutrients we need will help us make better choices when it comes to our food options.

Nutrients are life-sustaining substances found in food. They work together to supply the body with energy and structural materials, and regulate growth, maintenance, and repair of body tissues. Protein, carbohydrates, fat, vitamins, minerals and water are the six major classes of nutrients. The amounts needed daily varies widely amongst people, but there are guidelines for making sure that the body gets enough nutrients to sustain a healthy and active lifestyle.

Here are the recommended nutrient intakes for normal, healthy adults of average size who engage in physical activity:
             - Protien- 50-70 grams depending on body size or 12 to 20% of caloric intake
             - Carbohydrates- a minimum of 125 grams, optimal 350 to 400 grams, or 55-65% of caloric      
             - Fat- 30-65  grams, depending on the caloric consumption or 25-30%  of caloric intake
             - Vitamins- Specific amounts are listed in the 'Recommended Diet Allowance' (RDA)
             - Minerals- Specific amounts are listed in the RDA
             - Water - 2 to 3 quarts per day
You can visit http://www.nap.edu/ to learn more about Dietary Reference Intake, and http://www.mypyramid.gov/ to get recommendations and a personalized approach to healthy eating and physical activity.

Balance is an essential part of life, not all good tasting foods are bad, but balancing and knowing the proper amounts of specific foods is the first step to becoming a healthy individual. Since we are on this journey together to become 'well' individuals, being mindful of what and how much to consume when it comes to our food/caloric intake can make a tremendous difference in our lives. Always remember to smile!

Be well :)

Focus on your core

Whenever you walk or run, your core muscles are active, keeping you upright, balancing your body as your weight shifts, and absorbing the impact as your feet hit the ground. Your body's core forms the foundation of all your movement. If your core is weak, you are susceptible to poor posture and injury. Lower back pain is also more likely to occur.Your core muscles lie deep within your torso and pelvis. They are layered, overlapping and connected to each other.

Unlike weight lifting, a core-strengthening program exercises your whole system at once. You also don't need any equipment. The strength you use in holding a position, as well as the gravitational pull of your own weight, work out the core muscles. You'll be surprised at how great an effect a simple routine can have on your daily activities.

Breathing is important while you do core exercises. Practice breathing deeply from your diaphragm before starting core exercises. Sit or stand with your back straight and shoulders relaxed. Exhale through your mouth for 6 seconds, expelling as much air from your lungs as you can. Then inhale for 6 counts, feeling your belly and chest expand as your lungs fill with air. Repeat 3 times, then breathe at a more normal pace throughout your exercise.

Your core is the foundation of your whole body so focus on exercising it just a little when you do a normal workout or when you have a little time to kill. The breathing can be done anywhere, and just the breathing while holding your abdominal muscles in by itself can help strengthen your core. Whether your just sitting at home watching tv, or sitting at work or walking outside, try to focus on your core by giving the deep breathing a try. Always remember to smile!

Be well :)

Are you sleeping well??

While 8-10 hours of sleep every night is recommended for us as adults, many of us don't even reach the bare minimum and many of us do not enjoy a calm restful nights sleep when we do sleep. Either it is hard to fall asleep in the first place, and or the sleep that we do get is restless, unsatisfying, and or just not enough. Since you can never "catch up" on your sleep, here are a few tips that may allow your sleep to be better, and longer so that you can truly reap the benefits of a "good night's sleep".

* If you have trouble falling to sleep, have a cup of chamomile tea before bed; the plant it's made from acts as a mild sedative, which will calm your body and help you drift off.

* A well-rounded diet with foods high in B vitamins, calcium, and zinc will help you rest better. According to research done by Michael Breus, PHD., author of Beauty Sleep, "Vitamin B6 signals your body to produce the calming horomone serotonin, and calcium and zinc are natural relaxants".

* Don't go TOO LOW when it comes to yur daily caloric intake. When daily calories are below 1,200, you miss out on key nutrients and this may affect your sleep. According to Susan Moores, RD., low iron, for instance may cause symptoms similar to 'restless leg syndrome', and a deficiency in folic acid may lead to insomnia.

* Large late night meals causes an increase in blood flow to the digestive track causing the stomach to secrete more gastric acid, and making your pancreas and intestinal muscles work harder. This stimulates your system instead of calming it which may cause a restless nights sleep.

I hope these tips will help you improve your sleep patterns and habits so that you may enjoy a good nights sleep every night. Always remember to smile!

Be well :)

Get out and walk! :)

Walking is a great way to jumpstart your way into wellness because it has many health benefits on so many different level. If you can make it a habit to walk a minimum of 30 minutes, four or more days a week you will reap many benefits.

Walking regularly can do the following things:

* Reduce high blood pressure and cholesterol
* Strengthen bones and joints
* Aid in weight control and weight loss
* Relieve stress

Always remember that a little means a lot, and the little changes you make in your daily routine on your way to embracing wellness can make a major difference in all aspects of your life. Give walking a try, if you choose to walk for 30 minutes outside, don't forget to breathe in the fresh air as you walk, if you choose to walk on a treadmill, put on some relaxing music to get you through a 30 minute walk. Always remember to smile.

Be well :)

Welcome!

Welcome to the Smile your way to wellness blogspot. This blog will allow you to find information you need to become a balanced  'Well' individual. When one is well, it means that there is a balance within, which includes the balance of mind, body, and spirit. We all aim to live a balanced life and this blog will give helpful tips in all aspects of wellness, and together we will journey together towards wellness. Always remember to smile, not only is smiling a universal sign of happiness but it is easier for the body to smile than to frown, and when you smile the body immediately releases endorphins which not only gives your energy a boost but relieves stress.

Be well! :-)