Wednesday, May 15, 2013

Hector Picard Triathalon

Cardiovascular Exercise Benefits & Hazards

Cardiovascular (CV) exercise is important. It has a boatload of benefits and rewards. Also, like any other reward, there are risks. Below is a list of the benefits and hazards of CV activity.

CV Benefits

1. Strengthen heart

2. Lower blood pressure

3. Reduce risk of heart disease

4. Improve circulation

5. Increase energy

6. Improve CV health

7. Improve recovery

8. Decrease body fat

9. Change body composition

10. Increase endurance

CV Hazards

1. Repetitious (lacking variety)

2. Veering from center of treadmill

3. Losing focus and falling

4. Poor running form

5. Improper footwear

6. Missing step on stepmill

7. Running heavy on feet

8. Running loaded

9. Loose form on rower (using lower back)

10. Improper biomechanical alignment (bike, elliptical, etc)

CV activity is an important component of wellness. I prefer to do cardio training (intervals, circuits, boxing, etc.) over cardio equipment (treadmill, bike, etc). Regardless of the mode and type, we all must improve our health with a stronger heart.

Marc D. Thompson, owner of VirtuFit^TM, is a prominent fitness trainer and personal coach with a background in medicine and exercise physiology. He has pioneered virtual training and teaches via Skype one-on-one and group classes. Approaching fitness holistically, Marc believes the fusion of creativity and practicality is essential in moving each individual toward their fitness goals. Along with over 25 years of experience, he draws from thousands of exercises, fitness disciplines, sports psychology techniques and nutritional principals to empower each individual client.

Brain Differences Seen in Kids

The brains of children with conduct problems don‘t react in a normal way when they see images of other people in pain, a new study finds.

Conduct problems include antisocial behaviors such as cruelty to others, physical aggression and a lack of empathy (callousness).

In this study, U.K. researchers used functional MRI to scan the brains of children with conduct problems and a control group of normally behaved children as they viewed images of other people in pain.

The children with conduct problems showed reduced responses to others‘ pain, specifically in regions of the brain that play a role in empathy. Among the children with conduct problems, those who were the most callous had the lowest levels of activation in these brain areas, according to the study. It was published May 2 in the journalCurrent Biology.

This pattern of reduced brain activity in children with conduct problems may be a risk factor for becoming psychopaths when they‘re adults, said Essi Viding, of University College London, and colleagues. Psychopathy includes traits such as callousness, manipulation, sensation-seeking and antisocial behaviors.

The researchers noted, however, that not all children with conduct problems are the same, and many do not continue their antisocial behavior as they get older.

"Our findings indicate that children with conduct problems have an atypical brain response to seeing other people in pain," Viding said in a journal news release. "It is important to view these findings as an indicator of early vulnerability, rather than biological destiny. We know that children can be very responsive to interventions, and the challenge is to make those interventions even better, so that we can really help the children, their families and their wider social environment."

More information

The U.S. National Library of Medicine has more about conduct disorder in children.

School Sports may cut rates of violence

Playing school sports is known to have many benefits for teens, but researchers have found a new reason to encourage kids to take up a sport: It may reduce teen girls‘ likelihood of being involved in violence and some teen boys‘ risk of being bullied.

In the study, researchers examined data from about 1,800 high school students, aged 14 to 18, who took part in the 2011 North Carolina Youth Risk Behavior Survey, and found that 25 percent played team sports, 9 percent took part in an individual sport, and 17 percent played both team and individual sports.

Girls involved in individual or team sports were less likely to have been in a fight in the past year than girls who didn‘t play sports (14 percent versus 22 percent, respectively). Girls who played sports were also less likely than nonathletes to have carried a weapon in the past 30 days (6 percent versus 11 percent, respectively).

However, boys who played individual or team sports were no less likely than boys who did not play sports to fight or carry a weapon. About 32 percent of boys in the study reported fighting and 36 percent reported carrying weapons in the past 30 days, according to the study presented Sunday at the Pediatric Academic Societies‘ annual meeting in Washington, D.C.

"Athletic participation may prevent involvement in violence-related activities among girls but not among boys because aggression and violence generally might be more accepted in boys‘ high school sports," senior author Dr. Tamera Coyne-Beasley, a professor of pediatrics and internal medicine at University of North Carolina at Chapel Hill, said in an American Academy of Pediatrics news release.

The researchers did find that boys who played team sports were less likely to be bullied than boys who played individual sports.

"Though we don‘t know if boys who play team sports are less likely to be the perpetrators of bullying, we know that they are less likely to be bullied," Coyne-Beasley noted. "Perhaps creating team-like environments among students such that they may feel part of a group or community could lead to less bullying."

The data and conclusions of research presented at medical meetings should be viewed as preliminary until published in a peer-reviewed journal.

More information

The Nemours Foundation explains how parents can teach kids not to bully.

Tuesday, May 14, 2013

Pets a Boon for the Human Heart

That four-legged friend of yours may be more than a companion -- he also may be boosting your heart health, experts say.

An official statement released Thursday by the American Heart Association says there is evidence that having a pet, particularly a dog, may lower your risk of heart disease.

Cardiology specialists weren‘t all that surprised.

"Pets really might be man‘s best friend," said Barbara George, director of the Center for Cardiovascular Lifestyle Medicine at Winthrop-University Hospital in Mineola, N.Y.

"Studies have shown people who own pets, particularly dogs, have lower blood pressure, increased mood-related brain chemicals, better cholesterol numbers, lower weight and improved stress response," George said.

Members of the American Heart Association (AHA) committee that wrote the statement reviewed data from an array of relevant studies. They found that pet ownership appears to be associated with a reduction in heart disease risk factors such as high blood pressure, high blood cholesterol levels and obesity -- and improved survival among people with heart disease.

Dog ownership in particular may help reduce heart risk, the statement said. People with dogs may get more exercise because they take their dogs for walks. A study of more than 5,200 adults found that dog owners did more walking and physical activity than those who didn‘t own dogs, and that dog owners were 54 percent more likely to get the recommended level of physical activity.

"Walking your dog is a healthy chore; it is a great way to exercise without thinking about it," said Dr. Nieca Goldberg, clinical associate professor in the department of medicine at the Tisch Center for Women‘s Health at NYU Langone Medical Center in New York City. "Pet owners increase their physical activity simply by walking their dogs."

Pets can also have a positive effect on the body‘s reactions to stress, according to the AHA. George agreed, saying pets can be "a tool for weight loss, socialization, calming our nerves and easing anxiety and depression."

The AHA stressed, however, that the studies they reviewed cannot prove that owning a pet directly reduces heart disease risk.

"It may be simply that healthier people are the ones that have pets, not that having a pet actually leads to or causes reduction in cardiovascular risk," statement committee chairman Dr. Glenn Levine, a professor at Baylor College of Medicine in Houston, said in an AHA news release.

"There probably is an association between pet ownership and decreased cardiovascular risk," he said. "What‘s less clear is whether the act of adopting or acquiring a pet could lead to a reduction in cardiovascular risk in those with pre-existing disease. Further research, including better quality studies, is needed to more definitively answer this question."

In the meantime, George said, humans can benefit from the mental and physical rewards of furry companions. "Pets tug at our heartstrings," she said. "But they also improve our health -- both mental and physical -- helping us to live longer and happier lives."

The AHA statement was published online May 9 in the journal Circulation.

More information

The U.S. National Institutes of Health outlines what you can do to reduce heart risk.

Monday, May 13, 2013

Chicken Thai Pizza

Chicken, onion and carrots with peanut sauce make a spunky and robust phenomenal pizza.

Makes 8 (1 slice) servings

1 (12-inch) thin pizza crust

1/4 cup peanut sauce

1 1/2 cups chopped cooked chicken breast

1/2 cup red onion slices

1/2 cup shredded carrots

1/4 cup chopped green onion

1 cup shredded part-skim mozzarella cheese

2 tablespoons chopped fresh cilantro, optional

1. Preheat oven 450°F.

2. Spread pizza crust with peanut sauce. Top with chicken, red onion, carrots, green onion and cheese.

3. Place on oven rack and bake 8-10 minutes or until pizza is lightly browned. Top with cilantro, if desired.

NUTRIENTS

Calories 221

Calories from Fat 31%

Fat 7g

Saturated Fat 2g

Cholesterol 30mg

Sodium 356mg

Carbohydrates 21g

Dietary Fiber 1g

Total Sugars 2g

Protein 16g

Dietary Exchanges:

1 1/2 starch, 2 lean meat

Terrific Tip: Buy pre-shredded carrots in bag. Purchase chopped green onions in produce department for extra ease. If Peanut Sauce is too spicy or if desired, substitute barbecue sauce. Can also top with red pepper slices for vitamin C.

Holly Clegg

Healthy Cookbook Author/Media/ Spokesperson- trim&TERRIFIC® cookbook series, diabetic, cancer -1 million copies sold

Find more of Holly Clegg's delicious healthy recipes at:

http://www.hollyclegg.com/

Is Early Potty Training Harmful?

Ryan McVay/(WINSTON-SALEM, N.C.) -- As soon as toddlers are able to walk and communicate their needs, many parents rush to get their kids potty trained. But the hard and fast recommendation by many experts to get children out of diapers before age 3 is a myth and can even be dangerous for some children, according to one expert.

"Children under age 3 should not manage their own toileting habits any more than they should manage their college funds," wrote Dr. Steve Hodges, a pediatric urologist at Wake Forest University Baptist Medical Center, in an article on the parenting website Babble.com.

Many mothers begin training because of a variety of life factors, including the need to have a child potty trained so they can go to day care programs or school.

But preschools and facilities that require children to be potty trained by age 3, "are harming kids," according to Hodges.

A child's bladder, which continues growing to its standard size until age 3, grows stronger and faster when it's filling and emptying uninhibited, said Hodges.

"When you train early, you're interrupting that process," he told ABC News.

Training a child too early can lead to toilet accidents because the bladder may not be strong enough. It may also lead to constipation, kidney damage and even urinary tract infections, said Hodges. Mainly children are holding in their bowel movements longer than they should, he said.

These conditions may also be signs of forced training, according to some experts.

To prevent medical complications, children should be allowed uninhibited elimination until they are ready, Hodges said.

Age doesn't matter when it comes to potty training, according to many experts. Some children are ready earlier than others.

A child's social, cognitive, and physical skill sets should dictate whether a child is ready to train, said Dr. Stephanie Hines, pediatric developmental and behavioral specialist at Beaumont Hospital's Center for Human Development.

"At their age, they have control over sleep, eating, and going to the bathroom," said Hines. "So this is one of the few areas of their life they have control over."

Hines said the control should stay with the child. If the child is resisting potty training, parents shouldn't force it, she said.

Saturday, May 11, 2013

Mother‘s Day breakfast

One of life‘s greatest pleasures is cooking delicious food for the people you love, and then watching their delight. Food has a special power to convey to those around us just how much we care about them.

That‘s why, apart from the flowers and the presents and the fun activities we‘ll all share, I most look forward to joining my young sons, Oliver and Alexander, this Mother‘s Day morning in preparing breakfast for their mother, Gelila.

There‘s a special art to working in the kitchen with children. First of all, you need to make a recipe that they‘re sure to enjoy eating -- even if the main goal is to cook it for their mother. (Of course, the dish should be something she‘ll like, too!) Next, it shouldn‘t be something too complicated to prep or involve tools that call for handling with extra caution. Measuring and stirring are far wiser choices than chopping and slicing!

Finally, the cooking method should be straightforward and deliver results quickly, while also avoiding potentially hazardous contact with hot objects. I wouldn‘t deep-fry anything, or even simmer or boil anything for too long, on Mother‘s Day morning. Child participation should be fairly simple, with tools that are easy and safe to handle, and paternal supervision is mandatory to make sure that little ones stay safely clear of hot objects.

That may sound like a lot of rules, but I can boil them down to just a few brief words: Keep it simple. Keep it safe. Keep it delicious.

And I have a perfect, favorite recipe I‘d like to share for this coming Mother‘s Day morning that follows those rules: my Sour Cream Pancakes with Fresh Berry Syrup.

Almost everybody I know loves pancakes. They‘re easy to make: Just stir up a batter, let it rest awhile so the flavors and textures develop, and then scoop it onto a hot griddle or pan, and cook until golden brown on both sides. The payoff comes quickly -- just a few minutes of cooking per side, and they‘re ready to eat.

I‘ve added a few easy touches that mike this recipe extra-special. Some sour cream gives the batter a hint of tanginess, and its acidity results in extra-tender cakes. And warming some fresh berries in pure maple syrup yields a topping that‘s as simple as it is impressive.

And the kids can play a role at every stage: measuring ingredients, stirring the batter, and then carefully pouring it onto the griddle and flipping the pancakes. (Be sure to supervise them carefully to keep hands and clothing safely clear of hot surfaces.)

That‘s it: A wonderful breakfast-in-bed treat for Mom. I‘ll leave the rest of the Mother‘s Day planning to you!

SOUR CREAM PANCAKES WITH FRESH BERRY SYRUP
Makes 12 pancakes, 4 to 6 servings

SOUR CREAM PANCAKES:
2 large cage-free eggs, separated
1/2 cup sour cream
1/2 cup nonfat milk
4 ounces unsalted butter, melted, plus extra for cooking
1/2 cup pastry flour
1/2 cup all-purpose flour
1 tablespoon sugar
1/2 teaspoon baking powder
1/2 teaspoon salt

FRESH BERRY SYRUP:
1-1/2 cups pure maple syrup
1/2 cup mixed fresh berries, plus extra for garnish

For the pancakes, put the egg yolks on a small mixing bowl, reserving the whites in a separate clean bowl. To the yolks, add the sour cream, milk, and melted butter. Whisk until thoroughly combined.

In a larger mixing bowl, sift together the pastry and all-purpose flours, sugar, baking powder, and salt. Make a well in the center of the dry ingredients and, pour in the egg yolk mixture. Whisk just long enough to blend the wet and dry ingredients, but do not overmix.

With the clean beaters of a hand-held electric mixer at medium speed, beat the egg whites until they‘re stiff enough to hold firm peaks when the beaters are lifted out, but are still shiny and moist-looking.
Stir a dollop of the egg whites into the bowl of batter. Then, with a rubber spatula, fold in the remaining whites until just a few streaks of white remain.
Preheat the oven to its lowest setting while you leave the batter to rest for about 15 minutes.
Heat a nonstick griddle or a large nonstick frying pan over medium heat. Brush the surface lightly with butter.
Using a 1/4-cup measure to scoop up the batter, pour individual pancakes on the griddle. When each pancake is golden brown on one side and its surface is covered with small bubbles, after 1 to 2 minutes, use a wide spatula to turn it over; cook the other side until golden brown. As the pancakes are done, transfer them to a tray lined with a clean kitchen towel and keep them warm in the oven.
While the last batch of pancakes is cooking, prepare the Fresh Berry Syrup. Put the maple syrup and the berries in a small saucepan. Warm them together over medium-low heat, stirring occasionally, until the syrup is warm and the berries have just begun to soften and give up a little of their juices.
To serve, arrange the pancakes stacked or overlapping on individual warmed serving plates. Pass the syrup-berry mixture in a serving bowl, or spoon it over the pancakes before serving. Garnish with extra berries.

Friday, May 10, 2013

24 Awesome Group Workouts That Don’t Feel Like Exercise

Sleeping, going to the bathroom, having conversations — these are things I like to do alone. Exercise, on the other hand, has just never been one of them. To me there’s nothing as exciting as bringing a pal to my favorite yoga class or bonding with fellow dancing queens and kings during a ballet barre workout.

I’m always on the lookout for new ways to exercise in a group, especially activities that don’t feel like the awesome workout they really are. Here we’ve rounded up 24 group workouts as varied as Dance Dance Revolution, kayaking, and the Suzuki acting method (hint: it involves a lot of stomping). For those who prefer a solo workout sesh or love being part of a team, there’s bound to be something for everyone.

Team Effort — Your Action Plan

Group workouts aren’t just about being able to hide in the back corner where the instructor can’t see us. People who work out with a partner (even a virtual one!) are generally more motivated to exercise than those who go it alone^[1]. One study even found certain athletes could tolerate higher levels of pain during exercise when surrounded by teammates^[2]. All these effects might have to do with the fact that we put on our best performance when other people are watching^[3]. But impressing Zumba classmates with hips that don’t lie isn’t the only kind of group fitness.

The 24 exercises below are for the rugged (get on those hiking boots), the yogis (plus their flexible friends), and the techies (hey, Wii sports). Got a workout planned for this week? Try one of these!

The Great Outdoors

1. Hike it out. Trail mix, swanky boots, a great tan… oh, right, and a serious workout. On a free weekend, get a group of friends together and head for a beautiful outdoor trail. It’s pretty obvious all that walking and climbing adds up to a great cardio workout, but hikers also tend to be happier and may even enjoy life more than the rest of us. Friends not crunchy enough? Make some new ones in one of these hiking groups.

2. Kick it on a kayak. Row, row, row that boat. Every stroke is another step toward physical fitness. An unexpected low-impact workout, kayaking is a perfect way to appreciate the Great Outdoors while strengthening the arms and core and burning hundreds of calories. Find fellow aquatic exercisers in some of these groups.

3. Make waves. The crash of the waves against jagged rocks, the splash of foam against the sides of the rubber boat, and no one’s thinking about the unbelievable health benefits of white water rafting. Rafters get an arm, ab, and core workout and can burn about 300 calories an hour. Plus every raft brings home some awesome group memories.

4. Bust out the bike. There’s nothing like feeling the wind in your hair and seeing it in someone else’s. Biking is great for cardiovascular health, building muscles, and even strengthening the immune system. Plus guys who bike to work tend to be extra-happy^[4]. So find some other cycling enthusiasts or just grab one or two pals and hit the road.

5. Rock on. Talk about trust-building exercises. Try dangling from a cliff (in appropriate equipment, of course) and waiting for someone to grab your hand. Beginners might want to start on an indoor rock wall and then move on to the real thing. Some of the best benefits include improved aerobic fitness and stronger muscles.

Volunteer Service

6. Pretty up the park. Parks all over the USA are always looking for volunteers, so sign up today to help preserve nature. Whether it’s carrying heavy trash bags or squatting to pull trash from a lake, saving the earth is a group effort and a team workout.

7. Keep it green. Go green and make friends with the trees. You can even make friends with some people, too, while caring for trees or planting new ones. Besides helping the environment, interacting with nature may even improve our attention span and boost ladies’ self-esteem^[5].

8. Run for someone’s life. For those who haven’t heard, running is a great form of exercise. And there’s even more motivation to run when it’s part of a social good effort. Forget that “I think I can” mantra — there are a ton of charitable causes worth running for, from fighting homelessness to raising money for cancer research. Join a team today and start training to run or walk the race.

9. Be a bro (or sis). If exercising for your own health isn’t good enough, try working out for someone else’s. The Big Brother/Big Sister Sports Buddies group partners adults and kids who bond over basketball, soccer, and other kinds of activities. Here’s one example of a Sports Buddies site — find one near you and help put a big smile on a kid’s face.

10. Do it for the dogs. One of the biggest benefits of having a dog is getting some exercise while walking them all over town. Plus it’s a way to pick up dates — er, meet new friends — in the neighborhood. Join a dog-walking group or volunteer to take a pooch for a stroll through an animal shelter.

11. Get workin’ at the car wash. Scrubbing, bending, and climbing to get those wheels squeaky clean might be just as much of a workout as hitting the treadmill for a few minutes. Get a group together and spend an afternoon taking turns washing each other’s cars. Just 30 minutes of suds-ing up can burn about 150 calories. Bikinis and water fights optional.

Mind and Body

12. Om out. Partner yoga is based on the importance of touch — and we’re talking the PG kind here. So bring a pal (or prepare to make some new ones) and find a class near you. If partner exercises aren’t your thing, locate some local yoga lessons or get a group of buds together to follow a podcast. Less stress, better balance, and a stronger bod are just too good to pass up.

13. Never let ’em see you sweat. Self-defense classes help prepare the mind and body against potential threats. Learn from the instructor and from classmates while getting a great workout. Muay Thai, Krav Maga, and Judo are just a few styles of self-defense that offer lessons all over the globe.

14. Find your chi. For a slower style of exercise, try Qi Gong. It’s an ancient Chinese meditation practice that focuses on breath and balance. (Qi Gong classes even include some athletes.) Or test out tai chi, a form of Chinese martial arts that involves a lot of gentle movement and stretching and helps relieve stress. Both types of exercise can strengthen bones and improve cardiopulmonary fitness^[6].

15. Synch or swim. Is there anything that says “team effort” more than a group of people in identical outfits doing the same dance routine? Synchronized swimmingisn’t just for ladies in pink bathing caps — it’s an Olympic sport! Memorizing all those routines is intense exercise for the mind and repeating the movements means a big workout for the arms and legs. Some YMCAs offer synchronized swimming classes so find one near you.

Cultural Activities

16. Dance like everyone’s watching. Travel to Spain, India, or the mean streets with a dance workout like tango, bhangra, break dancing, or Zumba. Learning some new moves is a great way to get a glimpse of another culture and meet new buds, all while getting in some serious cardio^[7]^[8].

17. Be a tourist, oui? Those double-decker buses may look fancy, but for the real workout, hop off and hoof it! Grab the friends, the fam, and any stragglers on the street and see the sights on foot. Walking may not be an intense workout like running, but it can still improve our cardiovascular fitness while busting stress. Check out some of these foot-friendly cities in the U.S.

18. Step up to Suzuki. This Japanese method of drama training isn’t as well-known as say, puppet shows, but some actors swear by it. The exercises focus on the whole body, so there’s lots of moving to music, shouting, and bonding with fellow confused classmates. Not for the faint of heart.

19. Make history. For history nerds (er, experts), reenacting the Civil War or the Oregon Trail is just about the coolest thing ever. But reenactment groups aren’t all about the brain. No one took cabs or trains back in the day, so be prepared for a lot of walking, running, and gallant galloping on horses. A reenactment group in thy town awaits thee.

Inner Child

20. What’s up, Wii? We’re not advising anyone to become a tech-lovin’ shut-in, but some Wii sports can make a big difference in cardiovascular fitness. The games are way more exciting with a friend, so grab a pal, get into some workout gear, and prepare to get pumped up. We love working up a sweat with tennis and boxing.

21. Roll out. All you need’s a scrunchie and some pogs and you’ll be traveling back to the 90s in no time. Roller blading may not be the latest craze anymore, but any kind of inline skating is a great workout for the arms and legs and an even better bonding activity. When winter hits, head to the ice skating rink for some chilly together time.

22. Be a baller. The shoes are cool, the pizza’s deliciously gross, and the arcade prizes are tempting. Bowling alleys are great for some laid-back hangout time that doesn’t involve vegging out in front of the tube. Plus, swinging those heavy balls strengthens arm muscles and helps improve balance and flexibility. Join a local league (Zog Sports has them in four cities) or compete against friends to see who really needs those bumpers.

23. Start a revolution. A Dance Dance Revolution, that is. There’s no better way to bond with friends than competing to see who’s got hotter moves. Shake it like a Polaroid picture in public with other gamers or forgo the potential humiliation and snag the Wii version.

24. Pick it up. For those who wish we still played stickball out on the street, here’s the answer. A bunch of different apps, like Sportaneous, show users where pick-up sports games are happening, so they can hit the baseball field, tennis court, or basketball hoops when the urge hits.