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R.I.C.E For Injuries
2007-09-19 02:15:00
If you suffer from a sports related injury, use R.I.C.E. The term stands for Rest, Ice, Compression, and Elevation. Rest - Take a break from exercise or any type of movement that may stress the injured area. A minor injury should be rested for one or two days, while more severe injuries may need longer. Ice - Ice the affected area. Icing reduces pain, limits swelling and bleeding, and encourages rapid healing. Wrap ice in a towel to avoid direct contact with the skin. Compress - Compress the injury with a stretch bandage. Make sure not to wrap it too tight, just enough to support the injured area comfortably. Elevate - Elevate the limb. If possible, try to keep the injured part above the level of the heart. At the very least, try to keep it higher than the hips. This helps limit swelling and also prevents movement of the area that is injured.
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Mixing Medication
2007-09-19 02:13:00
Beware of mixing over the counter medications without realizing the possible consequences. Send for a free brochure published jointly by the Council on Family Health, the National Consumers League and the Food and Drug Administration. Visit the following sites for details: http://www.pueblo.gsa.gov or http://www.cfhinfo.org.
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Motivational Quote
2007-09-19 02:06:00
"There are two kinds of people, those who do the work and those who take the credit. Try to be in the first group; there is less competition there." -- Indira Gandhi
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heart rate
2007-09-19 02:05:00
Depending on your age, level of conditioning, and your fitness goals, you should train in a particular heart-rate zone. Beginners should try to elevate their heart rate to 50%-60% of their maximum while intermediates and advanced should shoot for 70%-85% of their max. The higher your heart rate, the more calories you will burn and the more fit you can become. To figure your maximum heart rate, simply subtract your age from 220. For example, if you're 30 years old, you would have a maximum heart rate of 190. To work at 70% of your maximum heart rate, you would shoot for a heart rate of approximately 133 beats per minute (0.7 x 190). You can also count bpm (beats per minute) in 10-second increments and then multiply by six.
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Fight Cancer
2007-09-19 02:03:00
Fight Cancer with America's Favorite Summertime DrinkThe American Institute for Cancer Research (AICR) conducted a research study that turned up some surprising results. Tea contains antioxidants which neutralize "free radicals" that are thought to cause cancer. Next time you order refreshing iced tea, enjoy and know you may be fighting cancer.
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Careful with that Alcohol
2007-09-19 02:01:00
Alcohol can add hundreds of calories to your daily intake, which can make the difference between weight loss, maintaining your current weight, or gaining weight. A single glass of beer or wine can contain at least 100 calories. Having a few drinks 3-4 nights a week could be adding 1,000 unforeseen calories to your diet. Alcohol also acts as an appetite stimulant, and can lead you to eat or crave foods that are not within with your weight-loss plan. If you are dieting or are simply having trouble getting rid of that last little bit of fat, keep your alcohol intake to a minimum.
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Motivational Quote
2007-09-19 02:01:00
"Some of us have great runways already built for us. If you have one, take off! But if you don't have one, realize it is your responsibility to grab a shovel and build one for yourself and for those who will follow after you." -- Amelia Earhart
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Try the new sugar
2007-09-19 01:59:00
Try the new sugar substitute called Splenda (sucralose). It's been approved by the FDA after a 20-year study that found the sweet alternative safe for everyone including pregnant women and diabetics. It's now being distributed in grocery stores in packet form. Unlike aspartame, sucralose can be used in cooking and baking without breaking down.
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Motivational Quote
2007-09-19 01:59:00
"Work like you don't need the money. Love like you've never been hurt. Dance like nobody is watching." -- Mark Twain
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Food Gifts
2007-09-19 01:58:00
With Easter and Passover coming soon, many food gifts will be sent through the mail. To make sure you or your gift recipients are not candidates for food poisoning, heed these tips: Info rm people that they will be receiving a gift in the mail that needs to be refrigerated; make sure food gifts arrive cold or frozen solid if that's what the food requires; don't accept mushy frozen products or warm meats that are supposed to arrive cold; send gifts prepared in your own kitchen by overnight mail and packed with frozen gel or dry ice or sealed in Styrofoam; always mark "keep refrigerated" on packages containing perishable food.
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Motivational Quote
2007-09-19 01:57:00
"What the mind of man can conceive and believe, it can achieve." -- Napoleon Hill
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Protect your skin
2007-09-19 01:56:00
Protect your skin from the sun with a block that screens both UVB and UVA light. Make sure your sunscreen contains both titanium dioxide and zinc oxide. Sunblock manufacturers went ballistic about popular ingredients avobenzone or Parsol 1789 when it was discovered that the chemical deteriorates in sunlight. There is no perfect sunblock, but wearing any lotion with a SPF of 15 to 30 is still effective.
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Motivational Quote
2007-09-19 01:55:00
"There are no secrets to success. It is the result of preparation, hard work, and learning from failure." -- Colin Powell
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Heart Disease
2007-09-19 01:54:00
New Test for Predicting Heart Disease : If you're over 40 and have any family history of heart disease, take heart! A new speedy scan warns patients of cardiac problems before they have a heart attack. This test could save your life. Most heart attacks are the first and last warning a person gets. The newly devised test is the electron beam tomography (EBT) that takes 3D pictures that point out calcium in coronary arteries, a known predictor of heart disease. The test is not offered everywhere yet so if you qualify, ask your doctor where it's available.
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Use your VCR!!
2007-09-19 01:53:00
Use your VCR to your advantage. If your time is limited and you have trouble applying information from books you should consider videos. Many top fitness experts and pro bodybuilders produce and sell videos of their routines and philosophies, including such topics as nutrition, training for mass/shape, and supplementation. Videos are also available on stretching, aerobics, and cardiovascular health. Having a video allows you to carefully study exercise techniques and makes it easier to apply the information in real life, not to mention the fact that you can watch them at your leisure.
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Motivational Quote
2007-09-19 01:53:00
"Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded." -- Johann Wolfgang Von Goethe
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Climbing Stairs
2007-09-19 01:51:00
To add strength to leg muscles and get a cardiovascular workout at the same time, try climbing plain old stairs. This can be done at home, in your office, apartment building, or on stair-climbing machines in the gym. Climbing two steps at a time is good for building the quadriceps (thigh muscles) and the gluteus (butt). Going down steps builds strength in the quadriceps and to a lesser extent, the hamstrings.
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Motivational Quote
2007-09-19 01:50:00
"What lies behind us and what lies before us are tiny matters compared to what lies within us." -- Ralph Waldo Emerson
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Weight Training Tip
2007-09-19 01:50:00
When using a leg extension machine to strengthen quadriceps, make sure you set the machine so that you do not sit too far forward which puts stress on your knees or sit too far back which can put stress on your back. If you don't get the right feel of it, ask a trainer to help you find the correct setting for your height.
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Eat your beans!
2007-09-19 01:49:00
Eat your beans! Nutrient compounds called 'flavonoids' have been found to be effective antioxidants that help protect against heart disease and cancer. These flavonoids are found in the coating of such beans as navy, pintos, kidney, great northern and black beans.
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Motivational Quote
2007-09-19 01:48:00
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." -- Vince Lombardi
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For a Total Workout, Include Body, Mind and Spirit
2007-09-19 01:47:00
The best workout, according to top trainers and fitness experts, is one that includes the mind and spirit as well as the body. Consider some alternatives to your regular weight and cardio training. For a change of pace, try yoga, Pilates or tai chi, all of which engage your mind, body and spirit. Include these alternative mind/body disciplines on a regular basis. Add them to your workout regime and feel the difference.
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