I’m taking a little time off this week to recover from surgery. While I’m away, some of my fellow bloggers are helping me keep things going over here. (Thank you!)

Today’s post comes from Lance at The Jungle of Life. Stop by and visit when you get a chance for some great conversation about life and personal growth.

photo credit: Bern@t

“Think of bicycles as rideable art that can just about save the world.” ~ Grant Petersen

Remember those days as a kid?  Your freedom was that two-wheeled wonder.

The bicycle.

Maybe it had a banana seat (mine did).  Maybe it had multiple speeds (a three speed – wow!).  Maybe you even had something with big foam handlebar covers (am I dating myself at all?).

A way to get around.  That’s what I remember.  And I didn’t think about it having any other benefits than that.

Have you noticed any shifts?  As you’ve gotten older, have you ridden that old bike in the garage less?  Have you sold it at the annual subdivision garage sale to free up some space?  Have you purchased something new, and it just sits there collecting dust?

It’s time to dig that bike back out (or pick up a new one).

Mountain bikes, cruiser bikes, road bikes, trick bikes.  Lots of choices.

And lots of benefits to riding that bicycle too!

Ride for the health of it…

• Physical health:  Getting out and riding you bike is good for your body.  There are numerous benefits to your muscles, your cardiovascular system, and to your joints.  All while getting a better view of the sights and sounds around you!

• Mental health:  Riding your bike can be a great way to clear your head.  Find a trail or a quiet street, and head on out.  Just you and the world around you.  And you’ll be amazed at what you “see”, and if you also listen carefully, you’ll see not only the sights around you, also some within you as well.  And that can be very mentally refreshing!

• Earth health:  Riding that bike of yours is good for the environment.  Think of all the emissions that car you own emits.  And your bike:  none!  There’s no pollution is using a bike!

• Financial health:  Maybe it’s time to consider commuting to work by bike.  Or visits to local places you frequent – try biking there.  Once you’ve bought the bike and any accessories (like a helmet!), costs are pretty minimal (maybe a tune up every so often).  No fuel to buy.  No expensive trips to the auto repair shop.

Improve your health, and the health of our planet.  Get your bike out and ride!  Start with short trips if it’s been a while.  Find a buddy to ride with.  Bike to work.  Find a trail.  Join a bicycling group.  Ride your bike to the grocery store (or the local ice cream shop!).  The choices are almost endless.  And the benefits are great!

Have fun and be safe!  And enjoy that two-wheeled wonder once again…

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You like to drink juice, but is that what you are really buying? And if it is, how much juice are you actually getting? If you know your juice-label lingo, you can be sure to buy the real deal and avoid added sugars and artificial ingredients. Here are the basics… with some help from Consumer Reports:

• “100% juice” or “100% pure” - This is the gold standard and means you’re getting pure juice. BUT many 100-percent juice products are a blend, often with apple or grape juices as the main ingredients and not very much of the featured flavor, e.g. blueberry juice.

• “Cocktail,” “drink,” “beverage” – These words are red flags and mean the beverages have less than 100 percent juice and can sometimes have as little as five percent. The rest may be water, flavorings, and added sweeteners.

• “From concentrate” - This is juice that has been concentrated, then re-watered to return it to its original form.

• “Light” – These are basically regular juices diluted with water and artificially sweetened.

Personally, I’m not a big fan of juice. I prefer to eat the whole fruit. But this label lingo is definitely helpful – just remember to always read the ingredient list on the back of the product.

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How hard do you exercise?

A) At a moderate level
B) Vigorously
C) Have no idea how to measure exercise intensity

You may have seen exercise guidelines like these that say you should be active for two and a half hours a week at a moderate level… or to workout vigorously for one hour and 15 minutes a week. But what does it all mean?

The talk test is an easy way to measure how hard you’re exercising. In general:

• If you’re doing moderate-intensity activity, you can talk, but not sing.

• If you’re doing vigorous-intensity activity, you won’t be able to say more than a few words without pausing for a breath.

Below are examples of both types of activities:

Moderate Intensity Activities
Walking briskly (3 miles per hour or faster, but not race-walking)
Water aerobics
Bicycling slower than 10 miles per hour
Tennis (doubles)
Ballroom dancing
General gardening

Vigorous Intensity Activities
Race walking, jogging, or running
Swimming laps
Tennis (singles)
Aerobic dancing
Bicycling 10 miles per hour or faster
Jumping rope
Heavy gardening (continuous digging or hoeing)
Hiking uphill or with a heavy backpack

I usually do a mix of both moderate and vigorous activities. It may be one of the few times I’m not chit-chatting. You?

[Source: Centers for Disease Control and Prevention]

[Photo Credit: stock.xchng]

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With portion sizes so out of control these days, it may be hard to keep track of how much of which foods you should have each day, let alone have to measure it all.  Now, you can easily visualize portion sizes, thanks to this “handy” guide from the USDA!

A fist or cupped hand = 1 cup

For example:
1 serving = 1/2 cup cereal, cooked pasta, or rice
OR 1 cup of raw, leafy green vegetables
OR 1/2 cup of chopped fruits or vegetables

A thumb = 1 ounce of cheese

Handful = 1-2 ounces of snack food
Remember, 1 handful = 1 ounce of nuts and small candies. For chips and pretzels, 2 handfuls = 1 ounce

Palm = 3 ounces of meat

Thumb Tip = 1 teaspoon
Keep high fat foods like mayonnaise to a minimum by measuring the serving with your thumb. One teaspoon is equal to the end of your thumb, from the knuckle up. Three teaspoons equals one tablespoon.

1 tennis ball = 1 serving of fruit
Healthy diets should include 2-4 servings of fruit each day.

***Important Note: Because hand sizes vary, compare your fist size to an actual measuring cup.

I must say, this is the best portion size guide I’ve seen in awhile, hands down!

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In the summer, I like to exercise outside as much as possible – soak in enough sun (with sunscreen on, of course!) to make up for all those dreary winter months. I almost always wear my heart rate monitor to track the calories I burn. But this simple guide from the American Council on Exercise can help you get a general idea of how much you’re burning doing these 7 popular summer activities… so burn, baby, burn!

Walking at 4 MPH

• 120 pound person burns 4.5 calories/minute
• 180 pound person burns 6.8 calories/minute

Hiking

• 120 pound person burns 4.5 calories/minute
• 180 pound person burns  6.7 calories/minute

Biking at 10 MPH

• 120 pound person burns 5.5 calories/minute
• 180 pound person burns 8.2 calories/minute

Jogging – 10 minute miles

• 180 pound person burns 13.9 calories/minute
• 120 pound person burns 9.3 calories/minute

Jump Rope

• 120 pound person burns 9.5 calories/minute
• 180 pound person burns 14.3 calories/minute

Swimming at a moderate pace

• 120 pound person burns 7.8 calories/minute
• 180 pound person burns 11.6 calories/minute

Roller skating

• 120 pound person burns 5.9 calories/minute
• 180 pound person burns 8.8 calories/minute

Of course, not everyone weighs either 120 or 180 pounds, so for more specific numbers based on your weight and the activity you’re doing, check out this Physical Activity Calculator from Shape Up America!

[Photo Credit: stock.xchng]

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Want to feel better as you get older? Maybe even younger? A new report from the Mayo Clinic Health Letter says a regular dose of five areas of fitness can help ward off the stiffness, aches, and pains of aging.

The study says it’s a good idea to include these five types of activity in your exercise routine to offset the effects of aging:

• Aerobic exercise – any type of movement that gets your heart rate up and gets you breathing harder. The reports says a good start is to workout for 30 to 60 minutes three times a week, then work up to five days a week.

• Strengthening exercises - things like lifting weights or doing push-ups are important to keeping your muscle mass and strength. The report suggests strength training two or three times a week for about 20 minutes a session.

• Stretching – fit it in to help you become more flexible.

• Balance exercises – these will help you become better coordinated and lower your risk of injury.

• Core training – exercises that focus on the muscles of your trunk and torso will help stabilize the rest of your body. Remember, a strong core is an important foundation to have for all activities.

Do you do all 5 types of fitness?

I definitely need to do more balance exercises. I’m naturally klutzy – it’s part of my charm

[Photo Credit: stock.xchng]

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I don’t know about you, but I’ve been trying to watch my wallet over the past few months, especially at the grocery store. So today’s guest post couldn’t have come at a better time. Registered dietitian, Heather K. Jones has some fantastic tips to help us all save a little cash – “Bargain Grocery Shopping” is from her eBook,
The Grocery Cart Makeover.

There’s no need to break a sweat at the grocery store checkout.  Adopting a healthy diet doesn’t have to mean taking out a second mortgage, and you don’t have to sacrifice good nutrition for a reasonable grocery bill, either.  I’ve collected a few smart strategies to help keep your receipt within reason.  Here’s how to beat inflation, one aisle at a time.

1. Wonders on the Web - Log into websites such as mygrocerydeals.com or your local grocery stores to find sales and coupons that you can use to plan your menu.

2. It’s Better in Bulk - From lean meat to whole grain cereal, buy larger portions of healthy foods on sale.  Portion it out when you get home, then freeze or store for later use. When is bulk buying not an economical choice?  There’s no savings in food that spoils before it is used.

3. Double Check Your Receipt - Grocery store workers are only human, and we all make mistakes. Before you leave the parking lot, look at your receipt to make sure you didn’t get overcharged or double charged for anything.  It happens more often than you’d think, and grocery store managers or customer service clerks are always happy to reimburse you.

4. Go Meatless - Sub beans, tofu, eggs, nuts, or peanut butter for meat 2-3 times a week, and you’ll likely see a downward trend in your grocery bill.  Meatless protein substitutes are often less expensive, and they’re good for your health, too.

5. Once and Done – Go more than once a week to the grocery store, and you’ll end up with expensive and empty-calorie extras you don’t need.  On the other hand, if you shop every other week, you won’t be able to stock up on healthy fresh foods like milk and produce.  Once a week is just right.

6. Go Alone - Whether it’s your sweetie or your toddler, bringing more people to the store makes it hard for you to stick to your list and can add up to extra bucks at checkout.

7.  Commit to the Basics - If you’re filling your cart with mostly processed, empty-calorie foods, your grocery bill will be outrageous.  Instead, commit to a cart full of healthy foods and leave the rest on the shelf—it’s a mindset that will save you money and keep your health on track.

8. Frrrrrrozen is Fabulous - When fresh produce isn’t in your budget, frozen fruit and vegetables are a great nutritious alternative.  Frozen produce is just as healthy, since the fruits and veggies are flash-frozen shortly after harvest, preserving the nutrients.  Same goes for canned vegetables without added salt, and fruit canned in their own juice.

9. Make a Menu - Build a weekly menu, then construct a grocery list based on the foods you need for your menu.  Shopping from a strategic list ensures avoiding extra trips to the store for forgotten items, and it also keeps your goals in clear view, cutting the temptation to buy extras not on your list.

10. Crazy for Coupons - Clipping coupons can add up to big savings.  A savings of $10 per week adds up to a savings of $80 over two months.  Just think what you can buy with your “found” $80!  Just be sure you need what you buy with coupons.  For double savings, pair your coupons with a weekly store sale and bag serious bargains.

11. Be Loyal - Most grocery stores have loyalty programs—join and receive personalized savings on the things you buy the most.  Some stores even offer discounts on gas, free movie tickets, airline miles, and beyond!

12. Plan for Leftovers - Leftovers that are planned can be recycled into another meal, saving you from purchasing ingredients for another menu.  For example, leftovers from tonight’s grilled chicken can top your salad tomorrow.

13. Be a Windowsill Gardener - Fresh herbs add flavor without fat and sodium, so use them generously. Buying fresh herbs in the grocery store can add up and tend to go bad faster than you can use them.  Why not buy a potted version and cultivate your own healthy garden?

14. Stock a Stash - When you have time, like on a weekend afternoon, cook up a batch of healthy soups, casseroles, or chili and load up your freezer.  Later, when you’re in a time pinch, you’ll avoid diet- and budget- busting convenience foods and have a homemade meal in minutes.

15.  Look High, Look Low - Some grocery stores stock their most expensive items at eye level, so scope the shelves up and down where you’re likely to find the less expensive store brands and sale items. Store brand secret:  Generic replicas are often made by the “name brand” companies.

Remember, what you put in your cart is like making a smart investment.  While junk food is risky, healthy foods are a safe bet for the long term (i.e. your life). That extra dollar you spend on good-for-you foods is money well spent.  In the end, filling your cart with healthy picks is a much better bargain then filling it with junk.

###

Anybody else have any money-saving tips?

Check out the Grocery Cart Makeover here.

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I hardly ever exercise without one. So when someone asked me – “What is the purpose of heart rate monitors?” – I thought it would be a good time to get some answers from the pros.

The basic purpose of heart rate monitors is to measure your heart rate while you exercise. But is the device itself necessary to measure heart rate?

Fabio Comana, Exercise Physiologist for the American Council on Exercise, tells FatFighterTV, “No, heart rate [HR] can be measured by simply finding a pulse and counting the number of beats within a specific time frame (e.g. 15 sec, then multiply by 4 to reach beats per minute). This is challenging to do, hence the convenience of a HR monitor.”

He goes on to answer two other common questions:

Can I hold the HR handles on cardio equipment to measure my HR?

Comana: “Yes, technically you can, but those are often slow to respond and can be inaccurate, picking up interference from around you (electrical activity – treadmills, lights, etc).”

How accurate are heart rate monitors?

Comana: “The most accurate are the ones that pick up a signal transmitted from a receiver strapped around your chest. There are analog and coded digital ones that can separate your signal from interference. HR monitors where you don’t need a chest strap, but just wear a wrist watch that picks up electrical signals from your heart (or supposed to) are more comfortable, but not as accurate.”

Thanks, Fabio! Good to know. I’d always wondered about the wrist watch versions – they seem so convenient. But now that I know they’re not as accurate, I’ll stick to the traditional HR monitor with the chest strap.

What I have:

It’s the Polar F4 Women’s Heart Rate Monitor – It really challenges me to stay in my target zone… plus it lets me know how many calories I’m burning as I exercise. Like I said, I hardly ever exercise without it.

How about you? Do you exercise with a heart rate monitor?

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Are you making yourself sick just thinking about finding the time to be healthier? Surely you can spare five minutes here and there, right? Here are five quick ways to get you on your way to better health.

Ditch the drugs
Go through your medicine cabinets and get rid of your expired medications. After the expiration date, drugs may not be as effective as they’re supposed to be and in some cases, they’re not safe either. But DO NOT flush them away. The American Pharmacists Association has guidelines here on how to toss those drugs safely.

Move it
You’ve probably heard a few ways to squeeze in more activity throughout your day like taking the stairs instead of the elevator or walking around your office for a few minutes when you can. Here’s another tip – next time you’re at work, leave something you need that day in your car – maybe your lunch or some important notes. After a couple hours of work, take a quick break and go get them. Walk to your car and back briskly. Oh, and take the stairs.

Exercise your brain
Research shows working out your brain can make you sharper and could also reduce the risk of developing dementia, including Alzheimer’s disease. Start a little Sudoku or a crossword puzzle after dinner or during your lunch break – you can always finish it later.

Stretch as you shower
It’s the perfect place, really. The hot water helps loosen up your muscles so you can get a good stretch. Stretch your hamstrings, quads, and arms. Maybe do a few shoulder rolls as you shampoo! You’ll feel less tension as you start your day.

Take a breather
Grab a quick minute to just close your eyes and focus on your breath. Count to 10 as you slowly inhale through your nose, thinking positive thoughts. Exhale through your mouth, again counting to 10. This time release all the tension and stress out of your body. Repeat if you have a few more seconds.

Since these are small changes, you won’t feel overwhelmed so you’re more likely to keep doing them. As they become second nature to you, gradually make more small healthy changes.

What quick things do you do to be healthier? Share them in the comments!

[Photo Credit: stock.xchng]

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