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4 Easy Tips on How to Make Healthy Recipes.. Benefits and Different Types of Cardiovascular Exercise.. The Importance of Warming up and Cooling down.. Cardio Fitness Training Basics..
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4 Easy Tips on How to Make Healthy Recipes
4 Easy Tips on How to Make Healthy Recipes. by arowe1
For many people, making healthy recipes seems too difficult and time consuming...
But with some advance planning and some basic knowledge of nutrition, it is easy to create a week's worth of healthy meals that you and your family will love. The key to creating delicious and healthy meals for the family is planning ...and lot's of it!
Planning ahead of time an entire week of healthy recipe meals is the best way to create dishes you can be proud of, while keeping cost and time commitment to a minimum. So below are amazing tips you can use to make healthy meals all the time.
Healthy Recipe Tip #1:
Using convenient appliances such as slow cookers and microwaves can be a huge time saver when planning and preparing meals. There are many delicious and healthy recipes that can be started in the morning and left to cook all day in a crock pot or slow cooker. These are great choices for working families.
In addition, making the meals ahead of time on the weekend and heating them in the microwave is a great way to stretch both your food and your time. There are many microwavable healthy meals you can make at home, and single serving microwave safe containers allow every member of the family to eat on their own schedule.
When planning the meals for the week, it is a good idea to create a chart listing each day's menu and each days' schedule. Here's a smart tip...plan the quickest and easiest to prepare meals for the busiest days of the week.
Healthy Recipe Tip #2:
Get your family involved in creating the week's meal plan by asking for their input and noting everyone's favorite foods. It is still very important to eat healthy meals, so that (of course) does not mean eating pizza every night or having ice cream for dinner. But involving your spouse and children in healthy recipe planning, you'll help to increase their interest in healthy eating right away.
It is also a good idea to get your entire family involved in the preparation of the meals. Even children too young to cook can help out by setting out the dishes, chopping vegetables, clearing the table and washing the dishes.
Healthy Recipe Tip #3:
Cooking large quantities of healthy food recipes - and freezing the leftovers - is a easy way to save time. Cooking large amounts of stews, soups, pasta, chili and casseroles can be a huge time saver. Making double and even triple batches of these staple foods, and freezing the leftovers for later use, is a great way to save both time and money.
When freezing leftovers, however, it is important to label the containers carefully, using freezer tape and a permanent marker. Try to keep the oldest foods near the top to avoid having to throw away expired items.
Stocking up on meats when they are on sale is another great way to use that valuable freezer space. Stocking up on such easily frozen foods as chicken, turkey, ground beef, steaks, roasts and chops is a great way to make your food dollar stretch as far as possible while still allowing you and your family to enjoy delicious healthy meals every day.
Healthy Recipe Tip #4:
Keeping a well stocked pantry is as important as keeping a well stocked freezer. Stocking the pantry with a good supply of staple items like canned vegetables, canned fruits, soup stocks and the like will make healthy recipe preparation much faster and easier.
Stocking the pantry can save you money as well as time. Grocery stores are always running sales, and these sales are a great time to stock up. Buying several cases of canned vegetables when they are on sale, for instance can save lots of money and provide the basic ingredients for many nutritious, easy to prepare meals.
Examples of great staples to stock up on include whole grain cereals, pastas, tomato sauce, baked beans, canned salmon, tuna and whole grain breads. It is easy to combine these staples into many great meals on a moment's notice.
healthy recipe
I hope you found these healthy recipe tips easy as pie!
Allison owns www.restaurant-recipe-secrets.com. Please visit her site to learn how to create healthy restaurant recipe meals from home with copycat recipes of the best famous restaurant recipes now.
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Benefits and Different Types of Cardiovascular Exercise
Benefits and Different Types of Cardiovascular Exercise
By [http://ezinearticles.com/?expert=Julie_Russell]Julie Russell
If you ever read anything on the Internet, you are probably very aware of the 'cardio' debate. There are a few people who feel that aerobic exercise is a waste of time. I think that they couldn't be more wrong.
There are many benefits of aerobic exercise: It strengthens your heart. Cardio can give a person a huge psychological/stress release. You can literally feel the stresses melt away. Because the endorphins levels go up there can be a feeling of power or being on top of the world.
Let's not forget one of the most obvious benefits of any kind of aerobic exercise-it's a natural fat burner. Who doesn't need this. You will continue to burn calories for at least 24 hours, after doing moderate to intense aerobic exercise.
I like to say that there are two ways of doing cadrio- productive and unproductive. Productive is getting your heart rate up above 130 bpm and really focusing on whatever your goal is. Unproductive is any type of cardio where you aren't raising your heart rate up until you are reasonably out of breath. And you are reading a magazine or chatting away with your friend.
If you are a fitness enthusiast, you are probably very aware of the different types of cardio. For those of you who aren't, I'll just go over a few.
I believe that swimming is listed as the aerobic exercise which burns the most calories. Then it's running and so on.
Of course this doesn't include new, or trendy, ways of doing cardio. I know there's rowing, and there's always some new aerobic trend.
I tend to stick to the basics because they have worked for centuries. One of my favorites is sprinting. Sprinting intervals will quickly raise your heart rate and your endorphins will be up. You will feel like you can take someone down or conquer the world. I will jog at a slow pace for 2 minutes, then sprint until I can't handle it anymore. I. then repeat the process.
Swimming is great because it doesn't injure your joints, by putting pressure on them.
Recumbent bikes won't get your heart rate up past 40 bpm. If you want to bike, buy an outdoor bike or use a spinner. Beware of spinning classes, though. I have met a few people who have had major joint problems because of all the standing on the bikes. There classes are too long as well.
In my experience, doing any aerobic exercise for over 25 minutes becomes counter productive. You end up piling the calories back on later, because you are so hungry. If you combine your cardio with your strength training, 25 minutes should be plenty. How many times a week you choose to do it is dependant on your physical activity level. If you're sedentary, you may want to go with 5-6 times a week. If you are more physically active, 3 days is absolutely fine.
While cardio is not a substitute of strength training or a nutritious healthy diet, it does need to be included with these things. Strength training is a necessity because muscle burns a lot of fat and there are many 'health' reasons to have muscle. A healthy diet is a necessity because it prolongs our life and keeps the body fat down. You simply won't get anywhere with doing cardiovascular exercise by itself!
Julie Russell is a fitness & nutrition enthusiast, who is constantly expanding her knowledge regarding strength training and maintaining a healthy diet. Visit her website at [http://mybesthealthandfitness.com/]http://MyBestHealthandFitness.com/. You'll find lots of free fitness and nutrition tips as well as reviews of the best fitness and nutrition products Online.
For a workout program that does include cardio check out my review of [http://mybesthealthandfitness.com/BurnTheFat.html/]Burn The Fat.
If you need a nutrition program that's more fun but burns fat, try the [http://mybesthealthandfitness.com/EverOtherDayDiet.html/]Every Other Day Diet.
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The Importance of Warming up and Cooling down
The Importance of Warming Up and Cooling Down
By [http://ezinearticles.com/?expert=Stephen_Gareth_Carter]Stephen Gareth Carter
One of the most important factors in injury prevention is warming up and cooling down, and should not be neglected.
Warming up refers to a preparatory phase at the beginning of an exercise session. Warming up generally involves a period of low-impact exercise regimes which prepare the body for the more strenuous aspects of the sporting activity. Warming up is an important aspect of exercise in reducing the risk of injury that would possibly happen if over stretching occurred, without the person being physically warmed up and prepared for the exercise.
Cooling down refers to a short period at the end of an exercise session. The cooling down phase, again, tends to involve a short period of low-impact exercise which gradually returns the body to its 'resting state'. The cooling down phase is believed to reduce the risk of muscular soreness which may occur the day after an exercise session, and reduce the risk of fainting or collapse after such a session.
The Warming Up Session
An exercise session should always commence with a period of warm up. In some cases it may take the form of a series of specially designed preparatory exercise, whilst in other sessions it will simply involve performing the activity at a low density before increasing the intensity to the desired level. The warming up period is important for the following reasons:
It gets the body ready for the physcal exertion that follows. This optimises the physical condition, enabling the body to cope more easily with the activity. It also enables the athlete to get the most benefit from the session.
If the warm-up session has specific movements relating to the sporting activity the muscles can be re-educated in preparation for the coming activities.
It reduces the risk of injury (cold muscles do not stretch very easily) and it reduces the risk of premature fatigue which can occur if the cardiovascular system is unprepared for strenuous activity.
It prepares cardiac function for increased activity and reduces the risk of stress being placed on the heart.
A typical warm-up may involve some 'loosening exercises' followed by a few minutes of low-impact aerobic activity and then a series of stretching exercises. This may last for approximately five to fifteen minutes depending upon the intensity of the session which follows. Loosening exercises at the start of the warm up may include activities such as 'stretching' and 'running on the spot'. These are gentle activities which begin to prepare the body for exercise and are especially important if the athlete has been inactive for a while.
The aerobic exercise may involve activities such as cycling on an exercise cycle. This has the effect of increasing the heart rate, diverting blood to the exercising muscles and raising the overall temperature of the muscles.
Stretching exercises provide the final phase of warm up and ensure that the muscles and tendons are prepared for the exercise. An important reason for stretching exercises is to prevent the muscles and tendons from being overstretched during the session. Such a warm up will also prepare the joints for physical activity.
The Effects of Warm Up on the Body are:
Cold muscle, tendons and connectinve tissue do not stretch very easily. Stretching without a warm-up is therefore unlikely to produce the best effects. Warming up also relaxes the body and muscle which further allows them to be stretched effectively. It is also believed that cold muscles and tendons are more prone to damage since they are more likely to tear when cold.
A warm-up increases the heart rate gradually, and aerobic exercise prepares the heart and cardiovascular system, together with the muscles, gradually, for exercise.
A warm-up also causes the blood to be diverted to the exercising muscles. This is achieved by getting the blood vessels that supply the muscles being used, to dilate. This extra blood is diverted from areas of the body not as important for exercising, such as the gut.
Exercising, without warming up, may cause the muscles to work without an adequate oxygen supply. This forces them to use anaerobic processes to supplement their production of Adenosine Triphosphate (ATP). As a consequence, lactic acid accumulates and the muscles may become prematurely fatigued.
A warm-up increases the temperature of the body. This increase in temperature facilitates and speeds up many of the processes associated with exercise metabolism. It increases the rate of nerve impulse transmission, the rate of oxygen delivery to the muscles and the speed of the reactions associated with the production of ATP. Therefore, in this context, a warm up may be said to optimise the condition of the body.
Cooling Down
A cool-down involves a short period at the end of an exercise session during which the physical activity of the body is gradually reduced to almost its resting level. A cool-down therefore often involves a period of low-impact aerobic exercise which is gradually reduced, followed by a few gentle stretching exercises. This has a number of effects.
The gentle aerobic activity helps to get rid of any metabolic waste products which may have accumulated during the exercise session. The benefits of an active recovery are believed to be related to the muscles continuing to receive a more extensive supply of oxygenated blood, which will also assist with the removal of metabolic waste products.
During exercise the blood is being pumped around the body by the action of the heart. However, the blood is assisted in its return to the heart via the venous system and muscular contraction. If an athlete stops exercising suddenly, the heart continues to beat fast, sending blood around the body, but, because the exercise has ceased, the blood is no longer assisted in its return to the heart. It is suggested that this is one of the reasons why people sometimes feel faint after exercise. During a cool-down, the heart rate is gradually lowered to its resting level and the venous return continues to be assisted by the actively contracting muscles, thereby preventing this problem.
After exercising, and following the cool-down period, the athlete's heart will still need a period of time to settle back down to its full resting rate but should be within 30 beats of what it was before the exercise session started. This will, of course, be influenced by the overall physical condition of the individual. It may also be influenced by the content of the session, with more demanding sessions requiring a more extensive cool-down. The cooling down period also provides an opportunity for the inclusion of additional stretching exercises, which may be desirable especially if they were not included as part of the main session. The inclusion of stretching exercises within the cool-down period not only helps to gradually lower the activity level of the body at the end of the session, but it may also prevent stiffness the following day.
The cool-down period is also likely to take place when the body is warm, making the muscles more receptive to stretching. The most effective stretching can therefore be performed at this time.
For more information contact the author at http://www.seriousaboutsport.co.uk
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Cardio Fitness Training Basics
Cardio Fitness Training Basics
By [http://ezinearticles.com/?expert=Klee_Young]Klee Young
Cardio fitness training is a fundamental part of any exercise program. The words "cardio" is interchangeable with "aerobic" and is short for "cardiovascular". Improvement in the ability of the heart to deliver oxygen to the muscles and in the muscle's ability to generate energy with oxygen results in increased aerobic fitness. Engaging in aerobic training has many benefits. Many people report feeling more "energy" from their program. Aerobic capacity is associated with a faster metabolism, which means that stored body fat burns faster. This enhances weight loss.
The type of activity you choose is less important than the quality level that you maintain. Tennis, racquetball and basketball can be considered cardio if they are performed with adequate intensity and duration. Otherwise, the Scottsdale, Arizona climate is perfect for swimming, running, cycling and hiking are great forms of aerobic training. Of course indoor machines such as the elliptical, treadmill and stair-master are primarily designed to increase aerobic fitness.
A few general guidelines for cardio fitness training:
• Perform cardio training for at least thirty minutes four days a week. To qualify as aerobic, you should break a sweat and/or stay within your target heart rate for at least twenty minutes. Your approximate target heart rate is between 65 and 80 percent of your maximum heart rate (calculated as 220 minus your age) Heart rate zones vary tremendously from person to person. It's often advisable to work with a certified personal trainer to help establish your personalized heart rate zones.
• Include intervals in your aerobic fitness program at least once weekly. Interval training involves alternating high-intensity aerobic bursts with periods of rest. This can significantly increase your metabolism.
• Properly designed strength training can actually increase your aerobic capacity. A full-body circuit training program with short rest intervals doubles as aerobic training. These workouts should be performed at least twice weekly in addition to your more traditional aerobic workouts.
• Remember to consult with your doctor before starting a any fitness program.
This article was written by Scottsdale personal trainer Klee Young. Klee is an independent certified personal trainer serving the Phoenix Arizona area.
Find out more about Klee Young here... http://www.scottsdale-fitness-training.com http://www.scottsdale-fitness-training.com/scottsdale-personal-trainer.html
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Normal Resting Heart Rate
Normal Resting Heart Rate
By [http://ezinearticles.com/?expert=Brandon_Johnsonn]Brandon Johnsonn
What is a normal resting heart rate? The short answer: about 50 to 100 beats per minute. Unless you fall dramatically above or below these numbers, then you're probably "normal."
But, to understand more about heart rate and what factors can affect your beats per minute, let's look at how the heart works.
Whether you're Lance Armstrong or Larry Buttbig, your heart is constantly pumping blood, oxygen, and nutrients throughout your entire body.
Theoretically, the higher your resting heart rate, or the more times it beats per minute, the harder and more often your heart has to work to do its job.
Conversely, a lower heart rate implies that it's more efficient and doesn't need to pump as often. Lance Armstrong's is said to be about 30-35 beats per minute!
There are several other variables that affect your heart rate, so don't feel bad if you're ticker is working two or more times harder than Lance's. Physical fitness, exercise intensity, training frequency, and of course -- the uncontrollable -- genetics.
How to Measure Your Heart Rate
You may have no point of reference for the above BPM numbers, so to give you an idea, try measuring your own resting heart rate now.
For an optimal measurement, you should check it first thing in the morning while still lying in bed. This will provide you with the truest "resting" rate, but as long as you haven't been overly active in the last hour or so, the number shouldn't vary by more than 5 or 10 beats.
Find a pulse point, either on the inside of your wrist or your neck.
Stand in front of a clock with a second hand, or use a stopwatch.
Count your pulses for 60 seconds (this number is your BPM, or normal resting heart rate).
Repeat 2-3 more times, and take the average for more accurate results.
So, what's your normal resting heart rate? For more tips you can use to track your fitness progress and overall health, check out http://www.fitbuff.com
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10 Reasons for Heart Rate Monitor Training
10 Reasons For Heart Rate Monitor Training
By [http://ezinearticles.com/?expert=Brandon_Johnsonn]Brandon Johnsonn
Measuring your normal resting heart rate is simple enough: Wake up, take your pulse, and you're done. But, what about tracking your active heart rate while you're exercising. Depending on what type of movements you're performing and how many hands you have, it may not be as easy to simply track your pulse while watching a clock.
That's where heart rate monitors come in, and below are 10 reasons you should use one.
10 Reasons for Heart Rate Monitor Training
Though no method or device is 100 percent accurate all the time, a good heart rate monitor will provide consistent and reliable results.
You don't have to stop mid-workout to use the traditional "count the pulses" method. Just glance at your monitor and the information is right there.
You can train in different "zones" and intensities, without having to estimate if you're staying on track.
Seeing your heart rate can provide motivation and make you feel like you are really working hard.
It will alert you if your mind wanders to the nearby TV or radio and remind you to pick it back up!
By keeping you "in the know," a monitor will allow you to get in and out of the gym with more efficient, well-defined workouts.
If you see your BPM's (beats per minute) are higher than they should be for too long, you can slow down to prevent over-working yourself and causing any damage.
The results allow you to increase or decrease your performance with each workout by accurate and tangible increments.
At the end of your workout, most monitors show you your stats for the day: average heart rate, elapsed time, calories burned, etc.
Using a heart rate monitor makes your workouts more fun!
If you're not completely sold on the idea just yet, at least borrow one from a friend to try out. Then, if you do decide to buy one, be sure to get a quality product, because many of the cheaper brands and models are virtually useless.
After you've done your heart rate monitor training for the day, come check out other pulse-pounding tips and advice at http://www.fitbuff.com
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Living a Healthy, Fuller Life
Guide for Living a Healthy, Fuller Life: Make those Positive Life Changes
Guide for Living a Healthy, Fuller Life: Make those Positive Life Changes
By Chris Robertson
Life expectancy for Americans has risen dramatically in the last century. Now we can expect to live 77 years, which is 30 years longer than formerly. By taking care of our bodies we could easily live a long, healthy life.
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