Healthy Wednesday

Tevis got a Healthy Living magazine in the mail the other day and there are some interesting facts & thought i should start doing Healthy Wednesdays to keep everyone informed and motivated. I am doing my own little goals to help myself get into a new healthy life style.

Today i wanted to first share...

5 ways to stay injury free while exercising and getting fit. 

1. Create a game plan- when exercising most injuries occur in the frontal and transverse plans of motion, which includes side-to-side and rotational movements. Learn to use multiple planes of motion on your workouts. Try side lunges or lateral walks, a rotational movement would be mimicking a golf swing with floor to overhead diagonals using a medicine ball or dumbbell. Also incorporate cardiovascular, resistance and flexibility training into your program.
2. Introduce yourself to a foam roller- proper use of a foam roller will help realign your muscles, resulting in better movement patterns that decrease your change of injury.
3. Be kind to your muscles- to prepare your muscles for a vigorous workout, try stretching before or a 5-10 minute brisk walk before your normal routine. 
4. Listen to your body- The saying, "no pain, no gain" isn't always true to joint pain, and when you feel pain to the knees, neck, lower back, etc. stop the exercise and listen to your body. Use lighter weights or shorten the range or motion
5. Learn from a fitness professional- Getting advice from a trainer wont hurt, it may give you some insight to what kind of things you should be doing that fits your body. 

Next I read about some things we can eat and take to give us some natural energy. It does not matter how much i slept the night before or what i did during the day by the time 2pm or 3pm rolls around i always want to take a nap, i always say i need/want a pick me up. 

B vitamins- foods that include these are, cheese, eggs, lamb and fish, as well as fortified cereals and soy products. There are also many multi-vitamins that include B-complex vitamins. 

Caffeine-  when used in moderation, caffeine stimulates the central nervous system and can support metabolism, mental alertness and energy levels. Natural foods and beverages include, coffee, tea, kola nuts and chocolate. Caffeine is also added to many energy drinks and sodas and cane be taken in supplement form.

Chromium- this mineral support healthy glucose levels and carbohydrate metabolism, which may support every levels and promote a healthy body weight. Whole grain foods, green beans, broccoli and bran cereals have this mineral. 

Ginseng- A study in psycho pharmacology found that ginseng may support mental function. It may encourage the uptake of blood in blood glucose by the brain. It can be taken as a supplement or the dry root added to tea or chewed

Green Coffee- unroasted green coffee bean supports energy levels. It can be taken as a supplement or added to a beverage. 

Green Tea- it boosts energy levels and support healthy blood glucose and metabolism. Dried tea leaves are available in capsule form or liquid extract can be made from the leaves and leaf buds. 

Guarana- This can be taken as a supplement or added to food and beverages, 

Multi-vitamin- There are plenty of multi vitamins to choose from that boosts energy and support metabolism. 

Taurine- this is found in meat and fish proteins. 

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