You’ve heard it a thousand times, Cross-training does your body good. It builds strength and flexibility in muscles that running doesn’t utilize. It prevents injury by correcting muscular imbalances. And the variety prevents boredom and burnout. Still, according to a recent Runners World. com poll, 35 percent of runners never ride a bike, swim laps, or lift weights. Running is arguably the quickest way to get lean, blow off steam, and build your legs, heart, and lungs. Isn’t that enough?

Read the full post on It’s Not Enough to Just Run.

Recent research has affirmed what top athletes have known for years – adequate sleep is necessary to achieve top athletic performance. While much is made of the role of diet and supplementation in athletic recovery and restoration, sleep is another key factor that professional and amateur athletes consider when designing their training programs. When I was coaching my Olympic athletes, I was always cognizant of the levels of volume and intensity of the different phases of training and I was sure to give the athletes enough time for adequate rest as part of their restoration program – it works!

Read the full post on Sleep, Restoration and Athletic Performance.

The economy, the war, job loss, corrupt leaders, accidents that affect the environment are occurring at a time that our society’s health is spiraling out of control (no state has met the Healthy People 2010 goals). This buildup of factors has pushed us to the brink; yet we have a choice, “adapt or die.” Despite the fact that humans are incredibly resilient, preparing for the unsuspecting perils ahead provide formidable tests of determination, creativity and patience.

Read the full post on Anger: When You Want to Throw the Stress Ball At Someone.

Did you know?
Most persons should drink at least 6 to 8 glasses of water or other fluids each day.

Steps to take
Put 48 to 64 ounces of water in a pitcher or two. Drink this water and/or pour out the amount of water that equals other fluids you drink throughout the day. Are you getting enough fluids?

You probably know that gluten is going to be present in wheat bread, cereals, and pasta. But, it’s not always so obvious. Many processed food products, certain medications, vitamins, even some cosmetics and lotions can contain gluten. For the rookie gluten-free dieter, it can feel overwhelming. Fortunately, knowing what to look for when label reading can help you steer clear of unwanted gluten.

Read the full post on Gluten Not Always Obvious.

How a Food Diary Helps to Lose Weight Fast

1. By Eliminating the Ability to Underestimate How Much You Eat

Using a journal to track what is being eaten and the quantities of the foods being digested eliminates guess work. Approximately twenty five percent of dieters underestimate their daily calorie intake. Since a major goal is to consume less calories, accurately knowing what is being consumed is vital.

2. By Knowing What Causes You To Eat More

Read the full post on The Importance of a Food Diary for Weight Loss.

West Virginia University’s faculty of medicine research team recently analyzed data of over 30,000 people from the 2005 USA National Health Survey and determined that seven hours of sleep a day, including naps, was optimal and anything less or more could cause heart disease. Their research was published in the journal SLEEP.

An increased risk of angina, coronary artery disease and heart attack was found for people whose sleep deviated more or less than two hours from the optimal timeframe of seven hours of sleep. Under-60 adults who slept less than five hours a day were found to be at the highest risk, enhancing their risk of getting a cardiovascular disease by more than three times than people who slept seven hours. People with diabetes, high blood pressure or depression were excluded from the study.

Read the full post on Study Finds Seven Hours of Sleep Optimal for Heart.

Any time, any place … back pain can freeze you in your tracks. Your knowledge and ability to manage it quickly and competently is most important while on the road to resolution.

Today, I’m giving you two action steps to instantly manage pain and injury to the lower back muscles, joints, ligaments, tendons, spinal bones, nerves and discs.

Read the full post on Seven Minutes to Low Back Pain Relief.

Did you know?
This is Cataract Awareness Month. A cataract is a cloudy area in the lens or lens capsule of the eye.

Steps to take
Get regular eye and physical exams to help detect when cataracts are forming. Learn more about cataracts from The National Eye Institute at nei.nih.gov.

If you or your kids are tech savvy here is your chance to develop your own App..As a nutrition professional, I look for any opportunity for children and teens to move their body. Whether it is organized sports, swimming, dancing, using the Wii Fit or walking to school..our children need more physical activity! First Lady Michelle Obama agrees…check out this great competition based on the United States Department of Agriculture’s Healthy Kids Initiatives….

Read the full post on Make Screen Time Healthy Screen Time.