10 ways to keep your family heart healthy

Helping your young kids adopt a healthy lifestyle may not seem as urgent as telling them to wear bike helmets or to stay near the lifeguard at the beach, but it can be life-saving. By laying this groundwork you’re arming them for a lifetime of reduced risk of heart disease, the leading cause of death in adults.

As a personal trainer, Mary Bielawski is well versed in what’s needed for a healthy lifestyle — especially the right exercise and good nutrition. She shares this information with her clients at Edward-Elmhurst Health & Fitness and uses it to create a way of life for her children, 6-year-old Ethan and 3-year-old Evelyn.

Bielawski suggests these strategies for helping your family stay heart healthy:

No couch potatoes: 5 tips for keeping your family on the move

  1. Children 6 and older need at least an hour a day of physical activity, according to Health & Human Services guidelines. School kids often need some down time, too. Let them recharge for their active time by playing with toys, reading a book or just relaxing. Limit time spent online, watching TV or playing video games.
  2. If your young child regularly pushes back about playing outside, give them choices. For example, offer to take them for a walk or to the park, or they can play in the yard. “Often, when my son gets back from the activity he chose he says, ‘That was fun Mom, I’m glad I went,’” says Bielawski.
  3. Start an enjoyable, active family tradition. Bielawski hopes to start weekly hikes in the local nature preserve for her whole family. “My kids will have fun checking out the bugs and flowers,” she says. Other parents and kids might try regular bike rides, swims or bowling.
  4. Build activity into your daily routines. Do a few squats or other exercises while you stir the soup or wait for the laundry to dry. Park at the farthest end of the parking lot. Take the stairs or put on some music and just dance.
  5. Do something good for your body while doing good for others. If your kids are old enough, volunteer as a family for something physical, such as clearing brush for a conservation project or packing boxes for disaster relief.

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Sleep Habits

Karthik Reddy, Community Manager at  Webmastersjury, shared that they just developed a new infographic all about the interesting sleeping habits that some celebrities have. The title of the infographic is,“Bizarre Sleeping Habits of Famous People” and she thought the information presented in the infographic may be of interest to our audience. It includes the strange habits of famous scientists & inventors, artists & writers, politicians, entertainers & athletes and more. 
There site reminds us that we’re constantly reminded how important getting seven to eight hours of sleep is in order to function normally. Yet, for some of the most successful people on Earth, sleep is a precious commodity. Their sleeping habits often affect how well they perform on the job and they do everything they can not let it get on their way. Sacrificing the sleeping time or cracking an individual sleeping pattern that feels right for them is a common thing for many famous people.

For example, Thomas Edison and Leonardo da Vinci thought sleep is a waste of time and only took power naps during the day. On the other hand, Obama and Schwarzenegger get a six hours solid sleep.

From creating a special atmosphere to establishing a specific positioning manner, this CelebJury infographic illustrates the bizarre sleeping habits of some of the most famous people.

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10 Ways to Start Losing Weight, No Matter How Unmotivated You Are

Christa Sgobba wrote in the Silver Sneakers blog that shedding pounds does not require a complete diet-and-exercise overhaul. You know you want to lose weight, and you have a pretty good idea of what you should do to make it happen. You just need to get started. And unfortunately, that’s often the hardest part.

When motivation is lacking, remember this: Shedding pounds does not require a complete diet-and-exercise overhaul. In fact, starting small is often the best way to meet—and maintain—your weight loss goals, says Tony Gentilcore, C.S.C.S., founder of CORE in Boston. The good habits you adopt can snowball, leading to bigger changes down the line too, he says.

Here are ten ways to start losing weight with minimal effort.

1. Eat Foods That Hydrate You

It may sound counterintuitive, but eating more food can be a key to weight loss—as long as we’re talking about foods with a high water content, says Christine Rosenbloom, Ph.D., R.D., author of Food and Fitness After 50.

Eating water-rich foods like fruits, vegetables, or broth-based soups can fill you up, leaving you less likely to overeat on more calorie-dense foods, she says.

In fact, a study published in the journal Appetite found that when people ate a broth-based vegetable soup 15 minutes before a pasta lunch, they consumed 20 percent fewer calories overall, compared to when they just ate their main meal. The researchers believe the soup slows the rate at which food moves through your digestive tract, which can increase feelings of satiety.

There’s a mental benefit too: Seeing more food in front of you can make you feel less deprived, Rosenbloom says. And that can cut your urge to end your meal with a calorie-rich dessert.

Try starting your meal with a broth-based soup, even if you’re eating at home. Not a soup fan? Look for other ways to include more water-rich foods to your plate. “Add two or three leaves of lettuce or more tomato on your sandwich,” Rosenbloom says.

2. Wake Up to Protein

Eating a protein-rich meal in the morning can set you up for a whole day of healthy eating, Rosenbloom says. That’s because, like hydrating foods, protein boosts satiety. And if you’re feeling satisfied, you’re less likely to graze all morning.

“Aim for 30 grams of protein at breakfast,” she says, adding that most people get less than 15 grams.

Adding a scoop of protein powder to your smoothie is an easy way to pack it in: A single scoop contains roughly 20 to 30 grams, depending on the type you choose. If you prefer solid foods, “think eggs and a whole-grain cereal with filtered milk, like Fairlife, which contains more protein than the regular kind,” Rosenbloom says.

Want more ideas? Check out these seven protein-packed breakfasts that trim your waistline.

3. Give the Sweatpants a Break

One of the perks of retirement is not having to get dressed up every day. But living in yoga pants or sweats might actually be doing your belly a disservice since you’re missing out on the instant feedback of a too-tight waistband, Rosenbloom says.

“It’s a little bit of self-monitoring,” she says. Noticing your go-to pants suddenly feel tight can lead you to make changes to your food or exercise routine—which you may miss if you’re wearing elastic pants that are more forgiving. Your weight may change more significantly before you realize something’s up.

You don’t need to swear off sweatpants for good. Even trying on the same pair of dress pants every Sunday can be enough monitoring, she says. Read more

Can’t Sleep? Try using essential oils!

College of DuPage Nursing Student Betsy Canedo shared that it is currently estimated that only 1 out of 3 Americans currently get enough sleep. On average, a typical adult sleeps and average of 6 hours a night and another 40 percent are estimated to sleep less than 6 hours (CDC, 2016).

Most individuals use sleeping aids, although sleeping pills have side effects like grogginess the next morning and other effects. One proven remedy that offers help with sleep without the unwanted lingering side effects are essential oils.

Essential oils have been available for years and are proven to help with sleep (https://www.globalhealingcenter.com/natural-health/best-essential-oils-and-their-benefits/#.WncqwkTr4Dk.email)

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Opioid Helpline

Voice Your Opposition as Congress Votes on the Anti-Menu-Labeling “Common Sense Nutrition Disclosure Act”

The U.S. House of Representatives is scheduled to vote this week on the Common Sense Nutrition Disclosure Act (HR. 772), a measure which would delay and weaken implementation of the national menu labeling law. The law, which requires chain restaurants, supermarkets, and convenience stores with 20 or more outlets to label calories, is set to go into effect in May. Considering the implementation was delayed on the day before it was intended to be put into practice, most large chains are already complying with the rule. Supporting transparency on restaurant menus helps parents make informed choices when choosing meals for their famlies.  Studies show that providing calorie information at restaurants can help people make healthier food choices. Additionally, when adults make healthier choices for themselves, they model healthy behavior to their children.  Read more

Hot Yoga can be very good, but also risky

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10 best exercises for senior adults

 John DePasquale wrote in Edward-Elmhurst’s  Healthy Driven Life that several things happen as we age that can affect our fitness level and everyday functioning. For example, decreasing hormones cause our muscles to atrophy, our bones to weaken and we become better “insulated” with fat.You don’t have to give in to aging without a fight! A proper exercise plan can not only slow these processes but potentially reverse them.

So what’s the secret? Exercise, of course! One of the most important things we can do as we get older is stick with a proper fitness program, especially one that emphasizes weight training.

Exercising with machines or free weights can increase natural levels of muscle-building hormones, decrease the rate at which we accumulate fat, and increase our overall lean body or muscle mass. As we build muscle and get stronger, our bodies burn more calories to stay alive every day. This is because muscle mass requires more calories, even at rest.

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State fitness assessments results now available

Pump Up P.E. shared that the Illinois health-related physical fitness assessment data is now available by school, district, and county under Quick Links at the Illinois State Board of Education’s (ISBE) Enhanced P.E. web page.

ISBE is in the process of sharing these results with schools, along with a letter

providing context and guidance on how they can use fitness testing data to help their students, physical education (P.E.) teachers, school and community maximize the benefits of physical fitness.
What are the SY16-17 statewide physical fitness assessment results?
With results from 69% (2,475) of the 3,572 Illinois schools required to report:
  • 63% of 5th, 7th, and 10th graders across the state met the Healthy Fitness Zone for aerobic capacity, using either the PACER or Mile Run tests
  • 65% of 5th, 7th, and 10th graders across the state met the Healthy Fitness Zone for muscular strength, using the Push-up test
  • 79% of the 5th, 7th, and 10th graders across the state met the Healthy Fitness Zone for muscular endurance, using the Curl-up test
  • 72% of the 5th, 7th, and 10th graders across the state met the Healthy Fitness Zone for flexibility, using either the Back-saver Sit and Reach or Trunk Lift test

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