Health and Fitness Blogs

A high-salt meal can stiffen your arteries within 30 minutes. Arteries that lose their ability to expand when they need to can increase the risk of high blood pressure, heart attack, stroke, and cognitive decline.On two separate occasions, researchers fed 16 healthy men and women with normal blood pressure a meal that contained either 115 milligrams of sodiem or 1,495 mg ( a full day's worth). At 30 minutes and 60 minutes after the high-sal meal, the ability of the participants' arteries to expand was more impaired than it was after the low-salt meal. 

Red meat may raise the risk of strokes caused by artery blockages.Researchers tracked nearly 35,000 Swedish women for roughly 10 years. Those who ate an average of at least three ounces of red meat a day had a 22 percent higher risk of stroke caused by blocked arteries in the brain than those who averaged less than an ounce of red meat a day. Women who ate the most processed meat ( at least 1.5 ounces a day) had a 24 percent higher risk than those who ate little or none. 

BOOST CALORIE SMARTClaim: High-quality protein to help build muscles, bnes and skin tissue. What is it: Largely water, sugar, milk protein, and vegetable oil, with 16 grams of protein and 190 calories per bottle. (Regular Boost has 15 grams of protein and 240 calories.)  Cost: Around $1.25 for an 8 oz. bottle. 

It's not just the amount, but the kind of protein that may  matter for muscle building.

Strength training builds muscle. So may eating enough of the right kind of protein as we get older, say researchers in the United States, Canada, and the Netherlands.Measuring changes in how the body builds proteins over minutes and hours, they have discovered that as we age, we appear to need more protein-- especially the kind that's rich in the amino acid leucine -- than younger people.

Just wanted to share this free application that you can download and track your run distance, calories, and average speed. I read this application is also compatible with some heart rate monitors as well. I downloaded it yesterday and used it this morning on my morning run and it worked as good as my Garmin. It is a free app. so give it a try. Been reading it was developed by some fellow Arizonans out here for mountain biking but it seems to work well for running too.  Here is the link...

Muscle is the absolute centerpiece for being healthy, vital, and independent as we grow older.  Muscle keeps us strong and mobiel. It's where most of our calories are burned, so having more muscle means burning more calories, which makes it easier to stay trim. And muscle helps us appear younger. What makes us look older, more than anything else, is losing muscle and gaining body fat as we age.  But starting in their late 30s or early 40s, most people lose about a quarter pound of muscle every year.

How often have we heard the phrase, "breakfast is the most important meal of the day".  While I agree, equally important is what we're consuming for breakfast.  Here are some typical breakfast favorites, how many of these are on your list. Dunkin' Donuts plain bagel with regular cream cheese 540 calories

 So, after my fall 6 weeks ago and tearing of ALL the ligaments that in case my ankle...I decided to head back to the gym this week.  The first day of training was brutal.  I felt like a pansy ass, all I kept thinking to myself was "why did I take a few months off again" ugh!  I know that not continuing my workout regimen, I was prone to injury and it happened 2nd day of training six weeks ago.  Which pushed me back even further!!!  Good news is..I've been taking it slow, but still busting my ass.  I know that in 6 weeks, I will be in a