Is It Better to Shower at Night in the Summer?

Eradicate the Odor

Most people shower to remove or prevent body odor. That odor is produced in part by sebum, an oil the skin manufactures to keep it moisturized. When you shower, you remove the sebum from the skin—along with all the dirt it can collect. Hot showers further strip the skin of sebum, dirt and potentially offensive odor.

“That’s why people are inclined to shower more frequently in summer,” when sunblock and sweat may add to that tacky, dirty feeling, Dr. Ogunleye says. However, she adds, “lotion may marginally attract more dirt, but not enough to make a huge difference as far as odor.”

While the cultural norm in the U.S. is to shower at least once a day, typically in the morning, showering habits are actually more tied to culture than many would suspect. “There is some evidence to suggest that different ethnicities produce different levels of sebum,” the dermatologist says. “Some people shower every night because that was what their family did,” she says.

Read more

What Your Gait Says About How You’re Aging

Lou Schuler  shared this storyi n Silver Sneakers:

I grew up, like so many of my fellow boomers, in fear of turning into my parents. And like so many of us, I used that fear as motivation to eat better, exercise more, use sunscreen, and age as gracefully as possible. But long after my parents’ generation passed the torch to us, I still feel that dread. Not of getting old—I vastly prefer it to the alternative—but of looking old.

That thought came back to me on a recent Saturday morning in the grocery store. It seemed like all the older people pushing carts had a similar side-to-side movement in their hips and shoulders when they walked. As they stepped forward with the right leg, they would lean to the left. On the next step, they’d lean to the right as they moved the left leg.

The walking pattern is so common it has a name: Trendelenburg gait. It’s often seen in older adults who need or have recently undergone a hip replacement, which makes sense since the signature feature is an inability to hold the hips level when walking.

“With women, the pelvis will literally go side to side, like a bell,” says Michael Stare, D.P.T., a physical therapist and owner of Spectrum Fitness Consulting in Beverly, Massachusetts. With men, you’re more likely to notice that their upper torso leans over the supporting leg when the other leg comes off the ground.

You can picture it like this, Stare says: Imagine an elderly couple walking down an extremely narrow hallway that’s just been painted. The woman with Trendelenburg will end up with paint on her hips, while the man with Trendelenburg will have paint on his shoulders. But it’s still the same thing, and it has real consequences.

Fortunately, by doing a few simple exercises regularly, you can help avoid the age-related changes in gait and the problems associated with them. More on that later.

Read more

99 Amazing Pre-Workout Snacks to Crush Your Next Workout

Danica @ Health Listed asked Healthy Lombard if we would like to share the following info. with our readers and we replied “YES!!”   However, we don’t really have room to post her entire article so here’s a  link to the list as well as some fantastic background data she shared .

99 Amazing Pre-Workout Snack Ideas

 

Danica also shared  that as a workout enthusiast, your main goal is to get your body in the absolute best shape possible.While hitting the gym and going for a run will obviously test your body’s strength and fitness level, the kind of food that you eat is equally important to the entire process.  In fact, we argue that it’s the most important.

Eating a healthy, well-balanced snack or meal before you start getting sweaty is one of the best ways to prep yourself for an intense workout.In this epic guide, Danica will show you 99 different recipes for pre-workout snacks that you can easily make no matter your skills in the kitchen. And … you can even filter the entire list by diet preference and workout type!​

Why Pre-Workout Nutrition is Important – Fitness freaks and body-builders everywhere always seem to put a great deal of focus on post-workout meals, but what you put into your body before you start working out deserves just as much attention. Filling your body with proper nutrition prior to working out will allow you to see considerable gains throughout your entire body, and this is something that’s absolutely necessary if your main goal is to build up your precious muscles. Additionally, eating a nutritious snack before even touching a dumbbell will give your body the energy it needs to keep moving in order to set a new PR.

Read more

Want to Lose Weight? Do These 6 Things at Every Meal

Jenny Sugar from POPSUGAR shared that before you lift that spoon, fork, or cup up to your lips, make sure you’re doing these things every time you sit down to eat.

  1. Drink this: Grab a big glass of water and drink half of it before even starting your meal. It’ll help you feel fuller faster, so you’ll eat less.
  2. Your mama was right: Make sure to eat veggies at every. Single. Meal. Yes, even breakfast! Throw broccoli and beans in your smoothie, some mushrooms and tomatoes into your omelet, or zucchini into your oatmeal. And for either lunch or dinner, make your meal one enormous salad — it’s an easy way to fill up without eating tons of calories. Aim for half your plate to be filled with veggies, and use grains and protein to accent that meal.
  3. This is the magic combo: Woman can’t live on carbs alone, and if you tend to feel groggy after your morning bowl of cereal or your midday pasta, this is why. Fiber and protein are both a must. Fiber makes you feel full for longer and protein will sustain your energy and also help keep hunger at bay. Figure out a combo that adds up to at least 25 grams of fiber and between 50 and 100 grams of protein per day (depending on your activity level).
  4. Calories count: Keep each meal between 300 and 550 calories. This will allow for two 150-calorie snacks and ensure you’re not dipping below 1,200 calories, which can make losing weight impossible.

Read more

FREE ATTENDANCE TICKETS for Students on 7/26/17 at the DuPage County Fair

Join FORWARD

for Get in the Action Day

at the DuPage County Fair   

July 26, 2017 10am-4pm


To obtain a free ticket, please click here.

To download the schedule shown below, click here.


SCHEDULE OF ACTIVITIES:

Healthy Bingo  (THIS IS A  DOUBLE TICKET HEALTHY  LOMBARD FLAT APPLE ACTIVITY!)
Where: Outside Building 1
When: 9:30am-2pm

Activity: Come play a game of active “healthy bingo” for all ages to move together and have fun. Winners will be rewarded with an edible treat while prizes last!


Soccer/Football/La Crosse/Nerf Battles/Obstacle Course
Where: North End of Fairgrounds
When: 9:30am-3pm

Activity: Fun for kids of all ages! Join the Wheaton Park District for exciting teaching skills and drills throughout the day.

  • 9:30am Nerf Battles
  • 11:00am LaCrosse Clinic
  • 12:00pm Nerf Battles
  •  1:00pm Soccer Clinic
  • 2:00pm Flag Football Clinic

Cooking Demonstration
Where: Building 2
When: 10am-12pm

Activity: Join us for a culinary experience. Chef/Instructor Chris Thielman will teach everyone how to prepare delicious and healthy recipes.

  • 10:00am Low Fat Chicken Quesadillas
  • 10:30am Kale Salad
  • 11:00am Low Fat Chicken Quesadillas
  • 11:30am Kale Salad

Read more

What Works (and What Doesn’t) For Faster Metabolism

Fun with Water

Summer is in full swing. Want to spice up your summer routine?

 

Action For Healthy Kids suggests that summer is a great time to provide your child with the practices to keep your kid happy and healthy.Here are some fun with water games children will be sure to like:

Water Relay

  • Supplies needed: 2 buckets/team, 1 cup/team
  • Put children into as many teams as needed (4-6 people per team is ideal). Fill one bucket for each team and place it at a beginning line where game will start. Place a plastic cup in the bucket of water. On “Go” the first person on each team will scoop up a glass of water and run to the other side where additional empty buckets have been placed. When the water is deposited, the child runs back to the start line with the empty cup and drops the empty cup in the bucket of water. The next person in line repeats the process. The first team to fill the empty bucket with water is the winner!

Don’t Get Wet!

  • Supplies needed: Multiple sprinklers
  • Set up a number of sprinklers in between a starting line and a finish line. Have the children try to run from one end to the other without getting sprayed. Have one of the youth control the faucet, turning it on and off at random. The one who is least wet wins!

Water Balloon Volley

  • Supplies needed: Water balloons, beach towels, volleyball net (or similar net)
  • Divide kids into two teams. Teams will stand on opposite sides of the net.
  • Within each team, have children divide into pairs.
  • Each pair gets a beach towel and each child holds two corners of the towel.
  • One team begins by placing a water balloon in the center of their towel. The object is to toss the balloon from one pair of kids to another, with the opposing side catching the balloon in their towel. This game can be played with one balloon (similar to volleyball) or with multiple balloons.

Water Limbo

  • Supplies needed: Hose, music
  • Set up a water hose in a grassy area and turn on “limbo music”.
  • Line kids up as in traditional limbo.
  • One person is in charge of the water hose, shooting a powerful stream of water for kids to limbo under.
  • Start with the hose high, and then lower the stream of water after each round.

Frozen Feet

  • Supplies needed: “Kiddie” pool, 1 chair/person, 1 bucket/person, ice cubes
  • Have kids sit in a chair along the edge of a kiddie pool filled with water.
  • Each player has their own empty bucket beside them. Dump a big pile of ice cubes into the pool and spread them around.
  • At the starting signal, players must pick up as many ice cubes as they can and put them into their own buckets…they must use only their feet!
  • The player who collects the most ice cubes within a designated time period is the winner.

5 Things You Should Do After Every Workout

K. Aleisha Fetters, a health and fitness writer, and a certified strength and conditioning specialist through the NSCA shared that you crossed the finish line, crushed your circuit routine or cranked out your last set at the squat rack — but you’re not done yet. For optimal health and exercise results, you need to cap off every sweat session with these five post-workout tasks.

1. STRETCH ANY MUSCLES YOU WORKED   Static stretching (Think: bend and hold) is best reserved for after your workouts. A comprehensive review published in The Scandinavian Journal of Medicine and Science in Sports concluded that pre-exercise static stretching can reduce levels of strength, power and explosive performance during the subsequent workout. When performed immediately after your workouts, however, static stretching can help you cool down, increase muscle relaxation and potentially get tight muscles back to their resting length.

“Many exercises shorten muscles and it is important to stretch them out after the workouts,” says Todd J. Sontag, a board-certified physician with Orlando Health Physician Associatesin Florida. “For example, runners typically will have tight hamstrings if they don’t consistently stretch after their long runs. The tighter the muscles get, the more likely they are to develop injuries and lose their speed.”

Immediately following your workouts, when your muscles are still warm, aim to spend 30 seconds to one minute stretching each muscle group that feels particularly tight.

2. WASH UP   One study, by FitRated.com, found that free weights are covered in 362 times more bacteria than a toilet and a treadmill in 74 times more bacteria than a water faucet. Once trapped on your skin and in your workout clothes, those germs thrive in hot and sweaty environments.

The best way to nix them is to get those sweaty threads off ASAP and scrub up with an antibacterial wash, says Philip Tierno, PhD, clinical professor of microbiology and pathology at the NYU School of Medicine. While taking a shower right at the gym is your best bet for combating any viruses stuck on your skin and preventing yeast infections, it’s a good idea to keep shoes on your feet at all times, according to a position statement from the National Athletic Trainers’ Association.

If possible, keep your dirty workout wear separate from other belongings and wash them using your washing machine’s sanitize cycle (if it has one), hot water or (if you’re working with whites) bleach. The heat setting on your dryer can also help kill any germs that weren’t washed away.

Read more

For Schoolchildren, Weights Rise Along With Summer Temperatures

Jan Hoffman shared in th New York Times that summer is the season when children play outdoors tirelessly until nightfall, burning up all the energy they had stockpiled throughout the school year, right?

Reality check: According to a new national studyof younger elementary school students, the risk of gaining excessive weight is far greater during the summer than when they are in school.

A nationally representative sample of 18,170 kindergartners was weighed in the early fall and again in the late spring from 2010 through 2013, when the children were finishing second grade. The prevalence of children who were overweight increased to 28.7 percent from 23.3 percent. The prevalence of those who measured as obese grew to 11.5 percent from 8.9 percent. Most strikingly, according to the study published on Wednesday in the journal Obesity, all of the increases were during the summer breaks. No increase in the prevalence of being overweight or obese was seen during the school year.

“It’s dispiriting how little progress we can see as a result of all these school-based fitness and nutrition programs,” said Paul von Hippel, the lead author and an associate professor of public affairs at the University of Texas at Austin. He was referring to initiatives such as soda bans, recalibrated school cafeteria food and more attention to physical education and nutrition curriculums. Read more

How To Control High Blood Pressure Without Medication

Irshad Alam, (romanberes12@gmail.com),  an experienced freelance writer shared with Healthy Lombard that blood pressure or hypertension can be extremely dangerous. The fact that it has no obvious symptoms makes it of a life-threatening proportion. So, it makes sense to consult the doctor on a regular basis and consume the right medication to get the numbers down. In fact, you can control your blood pressure without being on medication by following a healthy lifestyle. Making changes to the lifestyle can help you either go medication-free or at least delay the need for the same. After all, the way we lead our lives has a huge role to play in hypertension.

You can control high blood pressure without medication by following these recommended steps –

1#   Lose weight

There is a strong connection between weight and hypertension and both rise in proportion to each other. So, your blood pressure will increase if the weight goes up gradually. The focus thus should be on losing those extra pounds by making changes to the lifestyle. Not doing the same might expose you to a greater risk of the disease. Maintaining a healthy waistline will in turn maintain your blood pressure successfully.

2#   Regular exercise

Engaging in regular physical activity can help you lower the blood pressure to a manageable level. You can walk, jog, swim or cycle daily for at least 30 minutes and keep hypertension in check. Even strength training provides benefits you should not miss.

3#   Healthy diet

What we eat has a huge bearing on the blood pressure levels in the body. The focus thus should be on eating a healthy diet – a diet that comprises of fruits, vegetables, whole grains and low-fat dairy products. Keep a blood pressure checker by your side so that you know the levels of blood pressure in a gradual manner.     Read more