I went to a small liberal arts college. I finished my math major in my junior year, which left a year’s worth of required credits in the subject of my choosing. I decided that Studio Art would be a fun challenge, and ended up with six hours short of a studio art major.

Because it was a small liberal arts college, I had the same few teachers for all my art classes. There was one in particular who was incredibly talented and remarkably quirky. He didn’t actually “teach” his studio classes. We were required to attend at the allotted class meeting time. However, he might or might not show up, except on critique days.

When he did show up to browse around the easels, check our progress, and offer helpful advice, he always walked in shaking a cup of ice water. Always. Shaking a cup of ice water. And his first words were predictable, “Always drink lots of good water,” as he walked and shook his cup of ice water.

I cannot hear the sound of ice clinking in a cup without hearing his voice, “Always drink lots of good water.” I wish I could put a recording of it right here. You would think the enunciation and vocal inflection to be catchy as well.

How much is enough? A good rule of thumb is to divide your body weight in half. The result is how many ounces of water you should drink each day. So, if you weigh 140 pounds, you should drink 70 ounces of water daily. This translates to 8.75 – 8 ounce glasses of water… but I’m sure your body wouldn’t mind if you just aim for between 8 and 9 glasses of water each day

If you exercise frequently, if you are pregnant or nursing, or if you drink caffeinated beverages, your body needs additional water. On the other hand, consuming lots of fresh fruits and vegetables, even stock-laden soups, will decrease your body’s need for water.

Just pay attention to your thirst. And remember to drink as soon as you are thirsty! Delaying can turn off your thirst mechanism and keep it from signalling properly. Some other thirst signs to pay attention to are dry mouth, brain fog, muscle fatigue, lethargy, irritability, headaches and dry skin.

But why drink water? What’s the big deal? Well, just about every body part, system, and function depends on water. Especially important is your brain and nerve function. You probably knew that 75% of your brain is water. When we don’t drink enough water, our cognitive ability is affected. “The dehydrated brain causes the release of cortisol. This stress hormone, which is also linked to an increase in fat storage and muscle depletion, can negatively affects the brain’s capacity to store and create information.” Interesting, don’t you think?

With all the information and details I have to keep straight, my brain needs all the help it can get! Plus, I am nursing. So I drink lots of good water. It is not easy for me to remember to drink, but I am doing better.

Always drink lots of good water.

For your health,

PhotoCredit: BlueGum

The experiment was carried out by the University Of Copenhagen as part of a long-term project on soccer and health.

The researchers of the experiement concluded that based on the results, soccer can be recommended as part of the treatment for high blood pressure and for fat loss aswell.

What does this mean to us?

Well, soccer is fundamentally a form of interval training although the work and rest periods are randomized.

It’s also multi-directional and multi-movement (jumping, heading, running, sprinting, kicking, tackling, with contact).

Basically this study suggests that open interval training, using multiple movements and directions is far more effective for fat loss when compared to long slow steady state cardio.

Finally some research that makes sense! It’s what I’ve been saying all along.

Use short burst workouts like circuit training and intervals to burn more body fat that will help you to create metabolic disturbance.

Peace out : )

Sam

source: Medical News Today (www.medicalnewstoday.com)

An article in this week’s TIME magazine reveals one reason why. Public schools in France struggle with the same budget problems as ours do, but the funding for their school lunch programs is considered sacrosanct. And they’re not serving tater tots or frozen food-service pizza, either. School cafeterias in Paris offer five-course meals that include such dishes as ratatouille, hake in Basque sauce, and raspberry-filled crepes.

Kids are required to eat slowly and quietly, and they are taught that the only place they will be fed is at the table. From a very young age, the French learn to appreciate the importance of eating well. Food for thought, indeed!

It’s pretty interesting to see the food that the schools serve and to see the comments this teacher makes.  She is experiencing what the kids eat everyday during school lunch. 

I don’t know much about elementary schools and their policies, but from what I’ve read and heard, recess is becoming a thing of the past.  I bring this up because it was mentioned in the above FAQs.  At this particular school, the kids have 20 mins for lunch and no recess. 

When I was in elementary school (I’m 27, to give you a reference point) we had 3 recesses each day: a 15 min recess in the morning, a 40-50 min lunch/recess in the middle of the day, and a 15 min recess in the afternoon.  That was awesome.  I remember playing soccer, basketball, and even jumping rope sometimes.  What is happening in today’s world? 

I know it’s a complicated issue that I don’t really understand, but really?  No recess for kids at school?  That’s a shame. 

Sorry about that tangent, but check out Fed Up with Lunch: The School Lunch Project.  It’s pretty interesting. 

When you are using orange zest in a recipe like this cake, it’s very important to use organic [...]

You should consider investing in nursing bras one you begin to notice a change in fit. Not only are they designed to accommodate your body as you near childbirth, but they’re also an enormous help while you nurse your little one.

In this article, we’ll provide an overview of nursing bras. We’ll explain the ways in which they differ from regular bras and provide you with some advice for finding the right fit.

How Are They Different?

First, let’s explore how nursing bras are similar to their pre-pregnant counterparts. That will make their differences more obvious. Both types have standard hooks and clasps that can be adjusted for a proper fit. Conventional bras may have three hooks while nursing bras usually have four or five. Both are also available in cotton, which is important for dryness while you’re nursing.

That’s where the similarities end. Nursing bras are normally thicker and wider in order to provide more support for the additional weight. These also have extra hooks that provide more accessibility. For example, some have clasps between the cups; others have clasps near the cups’ top lining; some are even designed without clasps. The key is to find the style that is most comfortable for you while accommodating your baby’s nursing needs.

Finding The Right Fit For Your Body

Don’t assume extra hooks and clasps make finding a comfortable fit easy. Invest the time to take proper measurements to make sure you buy the right fit.

Start out by measuring your band size. Wear an unpadded bra that offers a snug fit. Wrap a standard measuring tape around your rib cage directly underneath your breasts. Make certain the tape is level with the floor to prevent oversizing. Make a note of the measurement.

Next, measure your cup size. Wrap the tape around the part of your breast that is fullest. Again, make sure the tape is level with the ground. Avoid wrapping the tape tightly; hold it loosely. Make a note of the measurement.

Subtract, taking the first number from the second. For example, if your band size is 37 and your second number is 40, the difference is 3. You can use that number either at the manufacturer’s website or in-store to find the appropriate cup size. If you measure in between sizes, round down to ensure a snug fit. However, try the bra on. If it’s too snug, round up.

Wearing And Washing: Minding The Details

When you first begin wearing a nursing bra, it is important that you make sure the fit is comfortable and supportive without being restrictive. The most accurate way to gauge fit is to lean forward and gently postiion your breasts withint the cups as you straighten your frame. If the fit is too snug, but the next size up provide inadequate support, you can purchase extenders that connect to the hooks.

You should hand-wash your nursing bras to prolong their life and help them maintain their elasticity. A lot of nursing mothers find it convenient to wear the bras into the shower where they can wash and hang them easily.

Remember, every manufacturer designs their nursing bras a little differently. While you should take the time to measure your band and cup size, rely on your own comfort (or, lack thereof) as your guide.

In Fall of 2010, EA Sports will be releasing EA Sports Active 2.0. Details are still sketchy as to what the game will include, but it looks like it’ll be a complete “reboot” of the game, including such improvements as:

• A wireless control system, with arm and leg straps with motion sensors. For those of us who’ve been tripped up in the wires of the Wii remote and Nunchuk, this will be a welcome improvement)
• A heart rate monitor which will monitor your heartbeat and adjust your workout accordingly.
• A Web site to track your fitness information online, communicate with others who working out, and download new exercises.
•  Compatibility with Playstation 3 and Wii (with other versions coming out for iPhone and iPod Touch)

Since I’m giving away bags of Peet’s Uzuri African Blend coffee this week (enter my giveaway here), I thought I’d feature some recipes that use coffee.

Coffee isn’t just for decadent desserts like Julia Child’s Chocolate Mousse and Mexican Cream, you know. You can use it to make Braised Beef in Espresso in your slow cooker or Chocolate Espresso Whole Wheat Bread.

This recipe uses it as a rub for steaks.

Grilled Espresso Steaks

Courtesy of The Beef Checkoff

Total recipe time: 35 minutes
Makes 4 servings

Ingredients:

1. 4 beef tri-tip steaks, cut 1 inch thick (about 6 ounces each)
2. Salt
3. Green onions, lemon wedges, freshly grated lemon peel (optional)

Espresso rub:

1. 2 tablespoons finely ground espresso coffee beans
2. 1 tablespoon garlic pepper
3. 2 teaspoons brown sugar
4. 1 teaspoon ancho chili powder

Instructions:

1. Combine espresso rub ingredients in small bowl; press generously onto beef steaks. Discard any remaining seasoning mixture. Place steaks in glass dish. Cover and refrigerate 1 hour.
2. Place steaks on grill and cook until done.
3. Carve steaks into slices. Season with salt to taste.
4. Garnish with green onions, lemon wedges and lemon peel, if desired

Tips:

• Serve with steamed asparagus and baby potatoes. Instead of potatoes, try quinoa or whole wheat couscous.
• I’m going to try this on venison steaks. (I was going to do so earlier this week, but didn’t have time to apply the rub and leave them in the refrigerator for an hour. Darn!)
• Nutritional information per serving depends on the cut of meat you’re using. With venison, one ounce equals one Weight Watchers POINT

More about beef

• Tips on Lean Meat
• 29 Lean Cuts Wallet Card
• Know Your Beef Cuts and How to Cook Them

Understanding the Carb Loading Phenomenon has proven to be an essential element for women who have been successful with weight loss When the Carb Loading Phenomenon is properly utilized it results in fast, safe, and effective weight loss

The phenomenon occurs when positive carbohydrates are consumed, while negative carbohydrates are avoided When a diet consists of only positive carbohydrates a phenomenon occurs that signals her body to very efficiently burn the stored triglycerides in her adipose tissue (fat) This results in weight loss

Negative carbohydrates are absorbed rapidly into the blood, and have a substantial affect on the release of the hormone insulin from the pancreas These hyper-insulin (high insulin) levels, as well as sharp insulin spikes, are associated with weight gain, heart disease, and diabetes

Negative carbs include white rice, potatoes, white bread, high fructose corn syrup, natural sweeteners, table sugar, and all sugary drinks Table sugar and white bread/potatoes have the same negative consequence on the carb loading phenomenon If you can understand why sitting down and eating tablespoon after tablespoon of sugar from the sugar bowl is bad, then you can understand why sitting down and eating white bread and potatoes is bad The effect is the same

Fruit juices, such as orange juice and apple juice, should also be avoided Fruit juices have the same negative effect on the carb loading phenomenon as soft drinks In the preparation of juices, such as orange juice, fiber is the part of the fruit that is eliminated All you have left is sugar water with some vitamins The sugar in orange juice is the same sugar in table sugar, and it has the same negative effect

On the other hand, positive carbohydrates do not have this negative effect on the release of insulin, and therefore do not increase your risk of any of these problems Positive carbohydrates generally contain the non-digestible carbohydrate, fiber

These fiber containing positive carbohydrates decrease a womans risk for colon cancer and heart disease They also increase satiety, the feeling of fullness, which results in less caloric intake

Most popular diets tend to focus on either carbohydrates or lipids (fats) We now know that focusing on just one of these is not a complete plan for health and weight loss

The most effective weight loss plans include a precise balance of positive carbohydrates, positive lipids, and lean proteins They also restrict the consumption of negative carbohydrates, and negative lipids

Once again, being educated on any particular topic always leads to the best results, and weight loss is no different The best way to lose weight safely and effectively is to study different diet plans and choose the best one for you

Professor Jay Snaric has been teaching college nutrition and health for 13 years. He has an earned graduate degree from NYU where he mastered human physiology. As a service to the community he offers a FREE comprehensive diet plan. Visit Secretloss.com

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