Freshman 15

It is the end of the school year and many of my friends are leaving to college in the next few months. Those going for summer session are leaving within the next few weeks and some are leaving towards the end of July and beginning of August. We have all heard about the "Freshman 15," but is that actually true? Do you really gain 15 pounds your first year in college? Well I thought about it and did some research. Most studies say that males gain about 3.5 pounds and females 4 pounds their freshman year, but I also saw studies saying that both males and females gain an average of 4 pounds their first 12 months of college life. So it is not statistically proven that the average freshman gains 15 pounds. Weight gain in college can be from eating fast, unhealthy foods, not exercising, and large amounts of alcohol consumption. So when you go to college make sure you continue eating a healthy diet and exercise!

Spinning

Spinning is a great cardiovascular exercise class. It is a motivating, fast pace class. It forces you to workout for the allotted timed class, usually an hour. Spinning is done on a stationary bike and you use a knob to change the resistance. During the class there is loud music and an instructor that tells you to turn up the resistance to levels one through ten. You control your workout; if you are unable to do it then you can take off resistance, but remember the more it hurts the better it is for your muscles. It strengthens your core and legs. There are positions one through three, one being sitting on the seat, two standing, and three on an incline with your arms further out. Spinning is an intense workout, but at the end you feel great and feel like you have accomplished something, a great workout.

Insomnia

More things effect sleep then you might think. Eating later may keep you up late at night and keep you from sleeping straight through the night. Going to sleep and waking up at the same times every day could also affect how you sleep at night along with exercising regularly. It is also said that only sleeping in your bed will help you sleep better. Keeping your room dark and at a cool temperature could improve your night sleep. There are plenty of factors that you would not think of that help you get a better night's sleep. More and more people suffer from insomnia because their daily schedules mess up their sleeping habits. You can never make up sleep so it is always good to get a full night of sleep each night. For more information on sleep better click here.

Power Balance

Last Sunday, May 9th I went to the beach for the day. We ended up going to Hollywood Beach to meet some family friends for the day. We always go to a certain area on the beach where my cousins own a motel. When we arrived it seemed overly crowded, so we all assumed it was just because it was Mother's Day, but it was actually because of a tournament that was going on. On the beach there were volleyball nets set up with people playing at them. They were playing volleyball but not allowed to use their hands, I am not exactly sure of the name of the game. There were people from all different countries playing and the playoffs were later that day. But other then just the tournament there were booths set up along the boardwalk selling different things. One was selling these Power Balance bands, we each ended up getting one. They are bands you wear on your wrist that have holograms that interact with your body's magnetic fields, blocking out the negative energy. They are worn by athletes and are suppose to help with your balance and flexibility. They performed balance tests and they bands seem to actually work. Its hard to believe because I never believe things like this, but they seem pretty cool. You can check them out right here.

The Array of Diets

These days there are hundreds of different diets out there, some more promising then others. Every diet "promises" or "guarantees" you will loose 15 pounds in 15 weeks or some catchy numbers that make people think it will work for EVERYONE, which is not always true. There is the Special K Challenge, which has a selection of plans where you go and buy your own Special K products to eat everyday for 4 meals. There is also the South Beach Diet, the Cookie Diet, Atkins Diet, and tons of other diets. (Click here for a list of popular diets) Different diets work for different people. Some people begin to believe that no diet will work for them and often end up using a diet pill, which is horrible for your body. If you think you need to loose weight then you should go with the natural route and eat healthy and get a sufficient amount of exercise and sleep daily.
Click here to design your own Special K plan

Obesity

Obesity has been a growing problem not only in American, but around the world. Americans are growing fatter and fatter each year because of lousy diets. With the economy in such a bad place more people are living in poverty. Many Americans are unable to make but ends meat to support their family and put food on the table. It is often easier and cheaper for a family to go through McDonald's drive thru. At the grocery store you can buy on average two pears for $3 or $4, but you can go through the drive through and order three or four items on the Dollar Menu, which logically would make you, feel fuller then two pears. It is cheaper to buy fast food rather then go to the grocery store and buy healthy food. More and more families are also working tighter schedules and do not have the time to make a healthy meal even if they had the money to buy the healthier foods. Fast foods use cheaper and let healthy foods to mass-produce all the food they make on a daily basis for such an inexpensive price. American companies only make it easier for Americans to eat greasy, fatty, unhealthy foods causing America to become obese.

Healthy Pantry

Most Americans go grocery shopping without a list, with just a few necessities in mind. Only a few people go into a store knowing what they want. They just pick up the easiest things, like pre-made frozen foods. With easily accessible foods it makes it harder for people to go to the store and buy healthier ingredients. Here is a website that give you a good list to bring along with you while shopping for groceries next time...
"The Healthy Pantry"

Healthy Living

Living a healthier life is a lot easier than many people make it out to be. It can be a lot easier then you may think. Keeping your body hydrated is one of the easiest steps to a healthier lifestyle. Many people do not drink as much water as they should everyday. You are suppose to drink 9 cups of fluids (women), 13 cups (men) each day. Surprisingly not only water. Water is obviously the best, but other drinks like juices, milk, sports drinks, and sodas will do. Getting a sufficient amount of sleep will also help your body. Many people do not get a good enough amount of sleep and you can not catch up on sleep, affecting peoples everyday lives. For more tips on how to make your lifestyle healthier click here.

Carbon Footprint

Whether you believe in global warming or not, for centuries now we have added thousands of pollutants into the atmosphere. Little by little we are eating away at the ozone layer that protects the earth. This is one of the biggest years for the emphasis on going green to save out planet. Not only by reusing, reducing, and recycling can we cut back on our carbon footprints, but also by eating locally grown fruits and vegetables along with meats. Meat is one of the most polluting products because of all the energy that goes into your final product, what you buy at a local supermarket. I have been told that it is better to drive a Hummer (not an ecologically friendly car) and eat vegetables rather then drive a Mini Cooper (an environmentally friendly car) and eat meat. For example, a cow has to be fed so much grain and needs land to live on, and water to drink for many years before it is big enough to sell for meat. One it is slaughtered it has to be produced and cut to what we buy at the store, which has to be shipped to the store. It would almost make sense for everyone in the world to stop eating meat and just eat the corn we feed the cows because it would be emitting less pollution into the atmosphere. Think about it and try to make changes in your life that will help out the people of the future.

Vegetarians

More and more people today are becoming a variety of different kinds of vegetarians. Pescatarians do not eat any kind of animal meat or flesh, but they do eat fish. Vegans however do not eat any kind of meat or anything that comes from an animal such as milk or eggs. After watching clips from "Food Inc." the other day in AP environmental, it made me realize the harsh treatment animals go through because of the high demands of meat. The hormones that are injected into animals in order for them to grow to a "good size" in 48 days, rather then to a small less meaty size in 98 days. The cruelty of animals for human consumption is not acceptable and something needs to be changed otherwise it can only get worse. Companies get too greedy and try to mass produce and do not put the animals life into consideration. I do not think everyone has to be a vegetarian because like myself I almost only eat chicken, but there are better ways to raise and product animals. Eating meat is a part of the circle of life and if you chose to be a vegetarian then go for it, but it not meant for everyone. For more information about vegetarianism click here.

Gaining Weight

It is not very often that you hear about people trying to gain weight, but when you do there are certain things that you should eat in order to increase your body weight. Adding unhealthy greasy and fatty foods to your diet are not a good way to put on a few pounds. Healthy fats include omega-3 which can be found in a variety of foods such as tuna, salmon, flax, and walnuts. Rather then eating three big meals during the day, eating several fat-filled meals throughout the day is always a good idea. Nutritional supplement drinks can also be consumed during the day for additional calories. For more information click here.

Energy Drinks

Living in a society that never stops, people are starting to rely on energy drinks for their daily energy. Students that take several advanced placement classes and other rigorous classes stay up almost all night, sleep for two or three hours, and then drink energy drinks throughout the day. Energy drinks are loaded with caffeine. "Most energy drinks contain at least as much caffeine as a standard eight-ounce cup of coffee (~80mg). To put it into perspective, a 12oz. soda contains 18-48mg of caffeine. In addition to large doses of caffeine, energy drinks contain excessive amounts of sugar & legal herbal stimulants," says Dr. Edward Group. If only teenagers knew what was in these drinks and the effects they can have on their body. There are better ways to get energy such as healthy eating and a healthy amount of sleep. Here are a few ingredients in most energy drinks:
Ginseng – A root that is believed to help reduce stress and increase energy levels.
Carnitine – An amino acid that helps to metabolize fatty acids.
Gingko Biloba – Created from the seeds of the gingko biloba tree, it has been shown to enhance memory.
Taurine – A natural amino acid produced by the human body. Taurine helps to regulate normal heart-beats and muscle contractions. Its effects on people when consumed as a drink additive remain unclear.
Inositol – A member of the B-complex Vitamin that assists in the relaying of messages between cells. Inositol is not a vitamin itself.
Guarana Seed – A stimulant that grows in Brazil & Venezuela which contains high levels of caffeine.
(Dr. Edward Group)
For more information click here.

Everything Adds Up

Ever since I was little I have been sitting on my knees. I find it comfortable and often sit on my leg. It never occurred to me that sitting this way could affect my legs. After my foot had been bothering me for a few days my mom brought me to a foot and ankle specialists. My sister often has problems with her ankle, recently tearing ligaments and currently in a cast, so being friendly with the doctor he took a look at my foot and realized my knees turn inwards. After explaining to me the danger of continuing to sit this way, my options are to stop sitting this way or possibly having surgery because every time I sit on my knees I am wearing away my knee caps and the bones associated with them. So next time you decide to sit on your knees continuously, you may want to sit in a different position.

Injury

Being a kid many of us play sports and live very active lives. Sometimes we step wrong, twist an ankle, or simple scratch our arm on a sharp object. Most people do not rush to the hospital over every little scrap. However, if your foot hits the ground wrong and your foot continues to bother you for more then three or four days you should definitely take a trip to your local doctor or specialist.

Local Specialists:

Foot Ankle & Leg Specialists: De Simone Alfred A MD

WINDMILL HEALTH CENTER

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Cancer Causing Food Chemicals

With the technology of foods becoming more high tech there is always alternatives showing up in foods. In diet sodas and sugar free foods there is an alternate ingredient. Every once in a while I hear things about certain chemicals that are not health, cause cancer, or are made of harmful substances. Most people do not know what every ingredient actually is on the back of their package. Here are a few chemicals to stay away from: (http://www.healthyeatingadvisor.com/9cancer-causingchemicals.html)
-Acesulfame-K (Acesulfame-potassium or "Sunnette")
-Artificial colors (FD&C colors)
-BHA & BHT
-Potassium bromate
-Carrageenan
-Nitrates and nitrites
-Olestra
-Propyl gallate
-Saccharin (Sweet 'N Low)

Eating Right

Many people that are trying to loose weight these days after eating fast food and junk food for so many years and finally realizing they are over weight. Some people result to alternatives such as taking diet pills, Alli, and joining groups, Weight Watchers. However, I do not agree with taking medication to drop weight because it not only is not natural, but after you stop taking the pill you are extremely likely to put the weight back on. The best way to reach your ideal weight is exercise and eating healthy. Even when counting calories people are not able to lose weight. When they eat chips and the serving size says "20 chips" they often think ALL of the chips are broken and small so they take three and count it as one, or they say, "Oh, a few more won't kill me." Making a workout schedule and writing down EVERYTHING you eat most definitely is the most effective way to not only lose weight, but eat healthier. When you write down everything that you eat and look it at the end of the day you feel horrible and start to watch what you eat. It makes you conscious of everything you put into your body. If you have a bit of a brownie or even just five french-fies you have to write it down. Every little calorie you consume adds up in the end. But even if you are thin, keeping a food journal is always a good idea.

Frozen Yogurt

Frozen yogurt has been around since 1970. Recently yogurt places have been popping up everywhere, as a contemporary, healthier alternative to ice cream. Lutz, PinkBerry, Yogurt World, Menchies, Red Mango, FroYo, and many other stores are opening selling an all natural, lactose free yogurt with toppings such as fresh fruit and cereal. You either like it or hate it. I am not a big fan of it, but will eat it once in a while. My favorite flavor at Lutz is Green Tea and Pomegranate. Menchies is more of frozen yogurt ice cream, less healthy, so obviously tastes better. My favorite flavor there would have to be Cookies n' Cream.

A Reasonable Workout Plan for You

I have a very busy daily schedule. Monday through Thursday I volunteer, along with homework and projects, and on top of all of that I play golf a few times a week, and have to keep my room and office clean. In between everything I love going to the gym a few times a week. It is always best to have a set schedule for every week so you are able to fit everything in. A workout plan is always a great thing to make in order to be sure you get your workout in each day. Everybody needs a personalized plan that fits their lifestyle best. For example:
Day 1: Biceps (and 30 minutes of Cardio)
Day 2: Legs (and 30 minutes of Cardio)
Day3: Triceps (and 30 minutes of Cardio)
Day 4: Abs (and 30 minutes of Cardio)
Day 5: Chest (and 30 minutes of Cardio)
Day 6: Back (and 30 minutes of Cardio)
Day 7: Forearms (and 30 minutes of Cardio)
Everyday your workout should include at least 30 minutes of cardiovascular exercise. Depending on your body and amount of days you are willing to workout, you would make your schedule accordingly.

Eating Disorders

In my last post I talked about the amount of calories you should take in and how it is a common misconception that eating less calories will help you lose weight. Last year I took AP Psychology and one of my favorite chapters was on eating disorders. People often call someone super skinny bulimic or anorexic, which is not always true. There was a girl in my class that was actually gone during this chapter and was in rehab for bulimia. Anorexia nervosa is described as extreme low body weight, distorted body image and an obsessive fear of weight gain. Bulimia nervosa is described as binge eating over and over again and followed by compensatory behaviors, often using laxatives. Most people affected by these disorders are female, but there has also been an increase of men too. People resulting to these methods of weight loss are usually pressured by their love for dance, gymnastics, modeling, cheerleading, acting, and other activities in which their “image” is important. These are serious disorders and you should seek help as soon as possible.

Daily Intake

We have all heard about the 2000 calories a day, but that isn't true for everyone. Your intake of food is based on your age, physical activity, height, and weight. Calculate your daily calorie needs. The website allows you to put in specific information about your body and gives you personalized responses and shows you the minimum amount of calories you should take in daily, and how many calories you should eat on each day of the week along with tons of other helpful information. If you are trying to loose weight it is not a good idea to stop eating, or eat less calories then your body needs because you actually will not loose weight but may gain extra weight.

Quick and Healthy Snacks

The person's everyday life is often always on the go. Everyday after school I go to tutor for at least an hour, workout at the gym, practice golf, and run around town in between. I am almost always in a rush and after a long day of school I am hungry. Its hard to find quick, but healthy snacks. Rushing from place to place often leads people to eating at fast-food restaurants where the foods are saturated in grease and chemicals. Here are a few healthy snacks for on the go:

- Smoothies

- Fresh Fruit salad

- Hot cereal

- Stewed Fruit

- Frozen Berries

(www.ivillage.co.uk)

Organic

Organic foods are regular grocery food items, but are not produced with non-organic pesticides, insecticides, and herbicides. If it meat it is organic the animal cannot have had any antibiotic injections or growth hormones. Many people today are eating all organic foods to make their diets healthier with less preservatives that the body is not made to take in. More and more grocery stores such as Whole Foods Market are popping up everywhere selling natural and organic food. Some restaurants are also serving organic such as Pizza Fusion, Chipotle, and other restaurants. If you are interested in shopping at organic grocery stores and bakeries or eating at restaurants serving organic food there are many search engines to find your local shops.

Protein

Protein has not been a main topic in health, but recently is has been getting the attention it deserves. Protein is a necessity to the body about eight grams for every twenty pounds of body weight. Protein can be found in beans, nuts, whole grains, fish, poultry, beef, pork, and a other foods daily eaten. If you are picky, like me, you can also buy protein shakes or protein powder. Since my dad does not think I eat enough to get my daily protein I drink chocolate shakes called Syntha 6. There has been an increase of people using high-protein diets to lose weight. Proteins are found in your muscles, bones, skin, hair and any other body part or tissue.

Gym Memberships

Becoming a member at a local gym is always a good start to a healthier, more fit lifestyle. Where I live there are at least four gyms I can think of. There are not too many excuses for not going because at the YMCA there is a babysitting service along with many other services while you work out. At the YMCA they offer a number of different classes during all times of the day. There is spinning almost every hour of the day as well as many forms of yoga, pilates, and many other group fitness classes. Many gyms also offer self-defense, aquatic, and wellness programs. Most gyms are very affordable, some insurances will even pay for a partial membership. If you are interested in joining a gym most have a free- trial week membership so you can try out the gym and after if you like it you can join. If you are looking to become a member of a gym here are a few:

http://www.ymca.net/

http://www.midtown.com/Pages/default.aspx

http://thegridironclub.net/

http://www.fitness21.com/

Walking

The average person today does not typically have the time or motivation to exercise daily or even a few times a week. The best way to loose weight it cardiovascular exercise, at least 30 minutes of high intensity works out where your heart is at a higher consistent speed then usual. Walking can also help you loose weight. If you want to loose wait by just walking try increasing your incline on the treadmill. Also, instead of walking with right arm and left leg up and down together, change to right arm and right leg, you will burn 26 percent more calories. For other "Walking Your Butt Off: Lose Weight Walking" tips visit: http://www.fitnessmagazine.com/workout/cardio/walking/lose-more-weight-walking/

Inversion Table Therapy

Recently my dad ordered an inversion table from

http://www.sportsauthority.com. After using one before at a friend’s house in New York, it was time to buy for home. Inversion Table Therapy takes away back pain. By locking your feet in and then manually inverting your body on a table, looking like a mesh stretcher, your back defies gravity. As you are hanging on an angel, your head about 45 degrees from the ground, you reduce the compression of the vertebrae and discs, allowing your spin to relax with no tension. After sitting in a desk at school or work all day, this is a great therapeutic machine to come home to. It just takes at most 10 minutes and everything is easy to do. It costs anywhere from $100 to $500. The most advanced being more expensive; however, a simple $100 one would do the same thing.