Avoid Backpack Pain

Rise and Shine shared that heavy backpacks go hand-in-hand with the return of the school year, and parents need to know how to help their children avoid the pain. While there are no studies showing that carrying a heavy backpack causes structural deformity to the back, kids with chronic back pain are predisposed to becoming adults with chronic back pain.

Warning signs that a backpack is too heavy

The National Safety Council, founded in 1913 by Congress to build awareness, training and share best practices on safety issues, has developed the following warning signs that a backpack is too heavy:

  • Change in posture when wearing a backpack.
  • Struggling when putting on or taking off the backpack.
  • Tingling or numbness.
  • Red marks.

A child’s backpack should not weigh more than 10 to 20 percent of the child’s body weight, according to a 2016 report by the American Academy of Pediatrics (AAP). Younger children and girls seem more susceptible to backpack-related pain, so parents may want to lean more towards 10 percent.

Children should also use lockers if that option is available. Parents can also talk to their child’s teacher and ask how they can help lighten the workload. Read more

MORE Great Apple Crunch Day Photos

Thanks soooooooo much for everyone’s support!

 

           

     

So many apples eaten on apple crunch day at St. John’s! WOW!

 

    

Thank you to the Lombard Westin Hotel for support Apple Ceunxh Day !!!!!!

 

          

 

      

 

SJ 6th and 8th grade students crunching apples on their field trip downtown. Thanks sooo much!

Easy Food Journaling Printable

Megan Darmody shared with Healthy Lombard that with the holidays approaching, balance and moderation are key. Regardless of which diet or lifestyle you follow, it’s helpful to consider what you’re consuming on a daily basis. How much of what you consume is mindless or on autopilot? Whatever your goal is—tracking what you eat and drink throughout the day helps identify how balanced your diet is.  

If you’re looking to make some shifts in your habits or routines, a daily food journal is one path to a more mindful way of eating. It helps you stay accountable by tracking patterns or gaps in your diet. You simply write down every detail of what you eat in a day, from your morning coffee to that midnight dessert. You can also include water intake or your workout for the day.

 

For an easy daily food journal, download or print the printable by Kitchen Cabinet Kings below. It breaks down every meal and has categories for calories, carbs, sugar to protein. You can hang it on your refrigerator if you work from home or save it to your phone for an easy log on-the-go. Read more

11 Face Yoga Exercises for Anti-Aging, Slimming and More

Heidi from http://siegemedia.com shared with Healthy Lombard that if you’re at all tuned in to the Meghan Markle craze that has swept the globe since the royal wedding, you’ve probably heard about her unique facial exercise routine. In order to maintain her youthful, wide-awake “Markle Sparkle,” she and many celebrities (including Jennifer Aniston, Madonna, and Gwenyth Paltrow) have taken up “face yoga.”

Face yoga, or facial exercises, work by strengthening specific muscle groups to keep the skin on top plump and firm. Not only is face yoga a less invasive alternative to Botox and other facial fillers, but it’s also way cheaper (as in, free!). Though it might sound too good to be true, there are a lot of before and afters out there that make a compelling case. But we understand if you’re still skeptical, so read on to see what experts have to say about the benefits of facial exercises.

Does the Face Yoga Method Actually Work?

Unfortunately, there haven’t been many studies on the effectiveness of face yoga. Maybe scientists don’t care about fighting wrinkles? However, the practice is becoming more widespread and a couple of studies published last year showed promising results.

In the first study, a group of 40–65-year-olds was trained on muscle-resistant facial exercises and instructed to do the exercises every day for 30 minutes. After eight weeks, before and after photos were evaluated using the Merz-Carruthers Facial Aging Photoscales (MCFAP). When compared to their baseline photos, participants showed improved upper cheek fullness and their average estimated age decreased significantly.

The second study tried to take any human bias out of the equation by evaluating participants with a sonograph and laser scanning system to measure facial surface area and muscle thickness. Participants used a PAO device (a very interesting-looking Japanese facial exercise tool) for 30 seconds twice per day over the course of eight weeks. The findings were similar to the earlier study, in that facial muscle thickness increased for a more rejuvenated look. Read more

How to Eat Healthy on a Budget

Dr. Pete here from Cool Springs Chiropractic just finished writing a very detailed guide about How to Eat Healthy on a Budget because food can be expensive. He writes that there’s no doubt about that. However, it doesn’t mean that only healthy food is expensive. Surprisingly, junk foods are costlier at most times than healthy options. You may not agree with this if you’ve never taken time to consider healthy options that you can take on a budget. It all boils down to two key things; preparation and decision-making.

You have to prepare to only buy healthy options. You also need to be decisive on what you plan to buy on a budget. This not only saves you money but your health too. The primary source of defense for your body is the food you eat. So, the healthier your options are, the healthier your body is likely to be. Having said that; here are 10 steps to eating healthy on a budget:

Step 1 – Create and Stick to a Healthy Meal Plan

We’ve already mentioned planning as a critical point. To get you started, you need to establish your budget. Out of it, make a grocery list that features healthy food items. Ensure that it’s indicated how much you are willing to spend on every item on your grocery list. You should never visit a store on a budget if you are not decided on what to get.

Though it’s tempting to buy fancy foodstuffs when you visit a store, it’s paramount that you stick to your meal plan. In case you are left with some money after you’ve bought everything on your grocery list, you can buy the fancy stuff. But make sure they are not unhealthy. Read more

You Need Sleep!

College of DuPage Nursing Student Kristina Radu, asks Healthy Lombard readers “Do you feel tired all the time?”

If so, it is possible that the solution is as simple as not getting enough sleep. In today’s busy environment with rampant use of technology and post-coffee shops on every corner, it is not unusual to become sleep-deprived. Recent studies have found a lack of sleep may have a significant impact on your physical as well as mental health and impact daily function. According to the National Heart, Lung, and Blood Institute (NHLBI), sleep loss increases the risk for heart disease, kidney disease, hypertension, and diabetes in addition to altering mood, contributing to agitation and confusion. The amount of sleep recommended for premier health varies, however, according to the American Academy of Sleep Medicine, school-aged children between 6-12 years of age actually require the most sleep of ~ 9 to 12 hours per day, whereas teens between 13 to 18 years need 8 to 10 hours in a 24-hour period. Adults, 18 years and older typically need between 7 to 8 hours daily for adequate rest.

Sleep is necessary for quality function as it acts to ‘restart the brain,’ providing the brain with an opportunity to relax, reboot, and process the activities of the day. It is therefore sensical that adequate sleep may affect behavior; feelings of grogginess and agitation occur when sleep is lacking, whereas a balanced sleep cycle has a positive impact on mood. Four cycles or stages occur in the brain during sleep. In the first stage, drifting in and out of sleep is common and it is easy to be awakened. During the second stage, eye movement and heart rate begin to slow. By stage 3, deep sleep begins and growth hormone levels are increased. Dreams are common in the last sleep stage, commonly referred to as REM sleep, for ‘rapid eye movement,’ approximately 2 hours after falling asleep. If REM sleep is lacking due to being awakened or frequently disturbed during sleep, a feeling of unrest will result following the sleep experience. Read more

Essential Oil Diffuser Recipes For Sleep: Lavender Essential Oil And More Choice

Guess what is the most-asked essential oil question among customers? That is “Which essential oil is good for sleep?”

Many customers came over and looked at the dozens of essential oil leaflets in detail, then ask us a question. We already know that is the question for most of the time.

What is the answer? Can be very simple.

If you have a little understanding of essential oils, you can blurt out immediately: “Lavender“! In a more professional manner – “True Lavender” (you can test any staff working in essential oil shop with this question, see if she answered this way?)

Wait, is lavender the only answer? Is it a panacea that can solve sleep-related problems for everyone?

Definitely not.

Anyone who knows a little about aromatherapy will know that any physical and mental condition (including insomnia) is a complicated problem, because it varies with age, gender, body and mind state, and the root causes of symptoms are different. Therefore, the choices of essential oil and directions of usage can also be different.

Read more

Exercising with Pain

Go For Life from the National Institute on Aging shared that pain is your body’s way of warning you that something might be wrong. But that doesn’t necessarily mean you should avoid exercise. In fact, depending on the type of pain you have, exercise could actually help.

There are two kinds of pain—acute (temporary) and chronic (ongoing).

Acute Pain

Acute pain begins suddenly, lasts for a short time, and goes away as your body heals. There are many causes of acute pain. With exercise, sometimes acute pain can be caused by overdoing it, like lifting something that’s too heavy, or using the treadmill at a speed too fast for you to handle at your current fitness level. Practicing exercise safety is the best way you can prevent over-exercising. Set realistic goals and pace yourself. Begin your program slowly with low-intensity exercises and work up from there.

Acute pain can also follow an injury, like a strain, sprain, or break from a fallBalance exercises can help prevent falls that lead to these kinds of injuries.

Exercising with Acute Pain

If you experience a sharp pain in your muscles and/or joints, stop exercising and see your doctor. He or she will be able to say whether it’s safe to exercise while experiencing acute pain and what activities might help. There may be simple stretching or strength training exercises, for instance, that you can do with a physical therapist or trainer to help with recovery. Your doctor might recommend that you reduce the intensity of your activity so you do not make the health issue worse, prolong the symptoms, or cause re-injury.

Warm-up before exercising to get your body moving and ready for activity and to help reduce your risk of injury. For instance, you might do a few minutes of easy walking. Also, cool down after your workout to help slow your heart rate and breathing back to normal as well as relax the muscles you just used.

Read more

How to deal with heat and humidity during outdoor workouts

Edwards Elmhurst Health shared in their Healthy Driven Blog that it may feel better to exercise indoors in the summer months when it’s hot and humid. But if you love the summer heat and want to enjoy being outside while it’s nice, outdoor workouts are still doable. You just need the correct preparation.

When it’s hot outside, your body reacts to the heat by producing sweat. The sweat on your skin evaporates and, in turn, cools the body down when the air is dry. But when the air is humid, sweat doesn’t evaporate off your skin as well and the body has to work harder to cool itself down.

Follow these steps to stay cool when you’re working out:

  • Stay indoors during the afternoon when the temperature and sun are most intense.
  • Schedule your outdoor workout early in the morning or in the evening when the sun is not peaking and when the air temperature is lower. The best time to go for a run or walk outside is between the hours of 4 a.m. and 6:30 a.m. when the air quality is probably the best as there are not many cars on the road.
  • Wear lightweight, moisture-wicking clothes.
  • Use a water belt. Carrying water can be difficult, but using a water belt is ideal as it keeps the water out of the way but yet available when needed.
  • Take it inside. When the temperature is 90 degrees or above, it is recommended that you exercise inside instead. The air temperature is just too hot for the body to maintain a safe temperature level.
  • Hydrate. Hydration is crucial for exercising outdoors. Avoid caffeinated beverages, as they increase the heart rate, which leads to excessive sweating and can quickly lead to dehydration.

Read more

53 Ways to Enhance Your Workouts

Some people have managed to squeeze a workout into their daily routine, but for others finding the time, energy, or funds for a gym membership can be a hassle. What if I told you that the average gym membership costs nearly $700 every year, ultimately forcing some to find more cost-effective ways to stay fit.

If you are looking for alternative methods to stay fit without breaking the bank, you’re in luck. There are numerous fitness classes, trial gyms, free fitness apps, and online workouts that are readily available for your use. Each one has its strengths and weaknesses, and you may find that some will work for you better than others. That said, some people may be much further along their journey than others, but still, want to mix up their routine. To help you unleash your full potential, Wikibuy has created this guide on the best ways to get a free workout.

There are various workout options that you can choose from. You can choose to experience what it’s like to be a UFC fighter at the UFC gym with their 15 days $15 promotion, channel your inner yogi from the comfort of your home, experience the Orangetheory craze at Orangetherory Fitness with a free 60-minute workout, and so much more.

 

This guide ultimately allows you to customize workouts that aligns with you. If you start to find that one workout is becoming too easy or too hard, feel free to switch to another workout that fits you best. That’s the luxury of using this guide, you can increase or decrease the intensity of these workouts at any time and be sure to take advantage of these VitaCost coupons to enhance your workouts.     Read more