Workouts for your personal office space

GET FIT AT WORK

We've all used the excuses, “I'm just too busy today! I ran out of time. I'll work out tomorrow instead.” Although there always seems to be enough time for the game or enough time for those “fun” activites, when it comes to exercising people never seem to have the time. Those days of being “too busy” must come to an end. Many people don't realize that exercising is not limited to running mile after mile, it can also be done in the convenience of a room or office.

Sabaha Karimi suggests in her article Easy Exercises at the Office, that you can significantly boost your metabolism by increasing movements and mini-workouts each day. The following are a few basic exercises Karimi suggests that can be done at work:

Bicep curl-Use a water bottle, sit up straight, and curl the bottle like you would a hand weight. Repeat on other side 

Leg extension-Sit straight in a chair, tuck your abs in, and slowly extend on e leg upwards until it is level at your hips. Hold 3 to 5 seconds and then lower. Repeat for a series of five on each leg.

Thigh toner-Sit in a chair with your hands on each side. Hold the chair firmly and raise one leg with the foot flexed. Slowly move it outward, then back, and down. Repeat.

Desk pushup-Stand 4 to 5 feet away from desk and put your hands on the edge. Relax lower body and using just your arms, lower your chest down toward the desk and stop when chest is about 3 to 6 inches away from it. Repeat.

Seated bicep curl-Sit tall in a chair. Start with one arm down at side. Put your other hand over your fist and push against it for resistance while bringing your fist up toward your shoulder. 

   

By Brittany Keeshan

For the past decade, sales of Vitamin D have continued to skyrocket, as scientific research demonstrates a wide array of Vitamin D benefits that go beyond bone health. According to a consumer survey conducted by the Council for Responsible Nutrition (CRN), out of the 66 percent of Americans who use dietary supplements, 27 percent say they take a Vitamin D supplement, up 16 percent from the previous year (2008).1 According to the Nutrition Business Journal, sales of Vitamin D in 2009 were up by 82 percent reaching $430 million.2 This phenomenon represents a growing number of Americans who are convinced that taking a daily Vitamin D supplement holds important benefits for maintaining health and well-being.

In response to the overwhelming body of research, the Institute of Medicine recently boosted the recommended dietary intakes (RDI) of Vitamin D. After reviewing 1,000 published studies on Vitamin D, the Institute of Medicine’s new recommendations for dietary intake of Vitamin D and calcium were released on December 1, 2010 advocating:
• 400 IUs of Vitamin D intake for infants, doubling the previous RDI.
• 600 IUS for ages 1 and 50, three times the previous RDI.
• 600 IUs for ages 51 to 70, up 50 percent from the previous RDI.
• 800 IUs for those older than 71, up 33 percent from the previous RDI.

With the release of the new RDIs, sales of the sunshine vitamin are likely to soar even higher in 2011.Nutritionists believe that it will be difficult to meet the new RDIs for Vitamin D through diet alone, particularly if you eat only limited dairy products or do not regularly include fish in your diet. Elizabeth Ward, a registered dietitian in Boston, says "There's no way that people will satisfy those recommendations for vitamin D without supplements." Not many foods contain Vitamin D which is why most people will need to modify their diets to include Vitamin-D fortified foods and beverages along with an increased intake of milk, eggs and fish. Consuming 600 IUs a day of Vitamin D from a single food would require drinking 6 cups of milk or eating 15 servings of Vitamin-D fortified cereals.3

Some experts even believe the new RDIs for Vitamin D are still too low. In response, Dr. Andrew Shao, senior vice president, scientific and regulatory affairs, for the Council for Responsible Nutrition said, "While an increase in the recommendations for vitamin D will benefit the public overall, such a conservative increase for the nutrient lags behind the mountain of research demonstrating a need for vitamin D intake at levels possibly as high as 2,000 IU/day for adults." Doctors who concur with this view may consider prescribing a higher daily dose of Vitamin D to their patients as the upper safety limit has been set at 4,000 IUs for those aged 9 and above.

By Sean Gellman
Fitness.com

Foods That Can Save Your Heart

  

 Fresh Herbs

Fresh herbs make many other foods heart-healthy when they replace salt, fat, and cholesterol. These flavor powerhouses, along with nuts, berries-even coffee form a global approach to heart-wise eating. Read on for 23 more delicious ways to fight heart disease, stroke, high blood pressure, high cholesterol, and diabetes. 

Fact: Rosemary, sage, oregano, and thyme contain antioxidants.

 

 

Salmon: Super Food

A top food for heart health, it's rich in the omega-3s EPA and DHA. Omega-3s lower risk of rhythm disorders, which can lead to sudden cardiac death. Salmon also lowers blood triglycerides and reduces inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week.

Tip: Bake in foil with herbs and veggies. Toss extra cooked salmon in fish tacos and salads.

 

Tuna for Omega-3s 

Tuna is a good source of heart-healthy omega-3s; it generally costs less than salmon. Albacore (whiteuna) contains more omega-3s than other tuna varieties. Reel in these other sources of omega-3s, too: mackerel, herring, lake trout, sardines, and anchovies. 

Tip: Grill tuna steak with dill and lemon; choose tuna packed in water, not oil.

 

Tofu

Make soy protein the main attraction more often at dinnertime by cooking with tofu instead of red meat. You gain all the heart-healthy minerals, fiber, and polyunsaturated fats of soy — and you avoid a load of artery-clogging saturated fat.

Tip: Chop firm tofu, marinate, then grill or stir-fry, going easy on the oil. Add tofu to soups for protein with no added fat.


 

Sweet Potatoes

Sweet potatoes are a hearty, healthy substitute for white potatoes for people concerned about diabetes. With a low glycemic index, these spuds won't cause a quick spike in blood sugar. Ample fiber, vitamin A, and lycopene add to their heart-healthy profile.

Tip: Enhance their natural sweetness with cinnamon and lime juice, instead of sugary toppings.


 

Oranges

This sweet, juicy fruit contains the cholesterol-fighting fiber pectin — as well as potassium, which helps control blood pressure. A small study shows that OJ may improve blood vessel function and modestly lower blood pressure through the antioxidant hesperidin.

Tip: A medium orange averages 62 calories, with 3 grams of fiber.


 

Cayenne Chili Pepper

Shaking hot chili powder on food may help prevent a spike in insulin levels after meals. A small study in Australia showed that simply adding chili to a hamburger meal produced lower insulin levels in overweight volunteers.

Tip: Chili powder is a blend of five spices, while dried chili pepper comes from a single hot pepper. Both are good substitutes for salt in recipes.