North Andrew R-VI School District

 

 North Andrew Health and Wellness

Fitness and Nutrition

http://www.webmd.com/diet/calc-bmi-plus  Use this website to calculate your Body Mass Index (BMI).  The BMI calculator uses your gender, height, weight, age, waist, weight goals, and exercise / activity levels.  This calculator uses waist measurements which in recent studies have been directly related to coronary heart disease.

This is also a great website for other health related issues!

http://www.dailyburn.com     FREE!!!!  Tracks what you eat, Records your workouts, Monitors your progress

This website has a great library for exercises, diet plans, and foods.

http://www.discoveryhealth.com
http://www.calorieking.com  Calories in, calories out.

That's the scientific truth behind CalorieKing. This program brings you through a series of personal education tutorials and guidelines to help you manage your weight permanently.  Find your food choice and see how much exercise it takes to burn the calories.

 
http://www.fruitsandveggiesmorematters.org    Fruits and Vegetable of the month, Benefits,Tips, Recipes, and Interactive Tools.

http://fnic.nal.usda.gov/dietary-guidance/fruits-veggies-more-matters-resources/fruits-veggies-more-matters

 

10 great health foods for eating well

By Mayo Clinic staff

   
Here are your best bets for eating well. These 10 health foods are some of the healthiest because they meet at least three of the following criteria:
  • Are a good or excellent source of fiber, vitamins, minerals and other nutrients
  • Are high in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene
  • May help reduce the risk of heart disease and other health conditions
  • Are low in calorie density, meaning you get a larger portion size with a fewer number of calories
  • Are readily available

 

 

 

 

 

Why eat almonds? They packed with nutrients fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have more calcium than any other nut 75 milligrams (mg) in one serving (about 23 almonds). Also, one serving of almonds provides half of your body's Recommended Dietary Allowance (RDA) of vitamin E.

Like all nuts, almonds provide one of the best plant sources of protein. And they're good for your heart. Most of the fat in almonds is monounsaturated fat a healthier type of fat that may help lower blood cholesterol levels.

Why eat apples? Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of vitamin C an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron.

Why eat blueberries? Blueberries are a rich source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries may also improve short-term memory and promote healthy aging.

Blueberries are also a low-calorie source of fiber and vitamin C 1 cup of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of vitamin C.

Why eat broccoli? Besides being a good source of calcium, potassium, folate and fiber, broccoli contains phytonutrients a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C antioxidants that protect your body's cells from damage.

Why eat red beans? Red beans are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They're also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases, such as cardiovascular disease and cancer.

Why eat salmon? Salmon is an excellent source of omega-3 fatty acids a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke.

In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.

Why eat spinach? Spinach is high in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.

Why eat sweet potatoes? The deep orange-yellow color of sweet potatoes tells you that they're high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they're fat-free and relatively low in calories one small sweet potato has just 54 calories.

Why drink vegetable juice? Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices that include tomatoes are good sources of lycopene, an antioxidant that may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties.

Why eat wheat germ? At the center of a grain of wheat is the wheat germ.  Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fiber and some fat.

 

 

 

Top 10 Home Fitness Equipment

Setting up a home gym can be a scary thing. What do you need? How much will it cost? Where do you buy the best equipment for the best price? Fear not because I've listed the ten basic pieces of equipment you need including weights, exercise balls and other important gear to help you reach your goals. Learn what you need to create a well-stocked gym to meet your ever-changing needs.

1) 50 lb Hex Dumbbell Set

This dumbbell set offers two each of 5 lbs, 8 lbs and 12 lbs. These are rubber hex dumbbells so they won't roll away and the set comes with its own little rack. A quality set of dumbbells for a great price, but you'll also need a 10-lb set as well.

2) Barbell Set

Along with your dumbbells, you'll want to have a barbell set so you can lift heavier weights and give your body something a little different to work with. With this barbell set, you get a multitude of options since the set includes a bar along with up to 110 lbs of weight so you can target all muscle groups, big and small. It also comes with dumbbell handles so you can up your weight when your dumbbells get a little too light.

3) Step

You may be wondering why this is in the strength training section. I happen to be a big fan of purchasing equipment that can be used for more than one activity. The Step can be used for, naturally, step aerobics, but you can also use it as a weight bench. Get enough risers with it and you can change your Step to become an incline bench, a decline bench or a flat bench for your weight training pleasure.

4) Exercise Ball

Exercise balls are the latest trend in exercise because they improve your balance and your core strength. Use it for an abdominal workout or use it as a weight bench to really challenge the old stabilizer muscles while you bench press. Use it for pushups, back extensions, lower body exercises or use it as a beach toy. You can even sit on while watching television or working on the computer to help reduce that nagging back pain. Whatever you do, you'll love it!

5) Weight Lifting Gloves

One side effect of lifting weights, aside from sleek muscles, is that your hands can get a little rough from calluses. To protect your hands, you'll want a solid pair of weight lifting gloves. These gloves are made of fabric that allows the sweat to evaporate so your gloves don't get all stinky. Plus, they're comfy!

6) Weight Bench

If you're not into step aerobics, you may want a weight bench instead of a Step. You'll need it for chest exercises, back exercises and you can even use it for a quick ab workout or some tricep dips. There are a variety of choices--from flat to adjustable. It's best to get an adjustable bench if you can so you can do incline and decline exercises.

7) Resistance Bands

You've got your dumbbells, you've got your barbell...what else is there? Resistance Bands! These are great because you can get a full body workout no matter where you go. Resistance bands are small enough to fit in your suitcase and versatile enough to use in any hotel room across America. Another bonus is that they provide a different type of resistance than free weights, so your muscles will get a brand new workout...great for weight loss plateaus.

8) Ankle Weights

For lower body toning, you'll want to get a pair of ankle weights. They're cheap, they're small and they can be used for everything from side leg lifts to fire hydrants (remember Jane Fonda?). Use them to increase your muscular endurance or help rehab an injury.

9) Weight Training for Dummies

This is an excellent book for anyone who wants to get started with weight training. The authors explain the basics of weight training simply and take you through every step to setting up your own program and doing it properly.

10) Exercise Mat

One last thing you'll need is an exercise mat. Even if you have carpet in your house, you'll need something soft to use for toning with your shiny new ankle weights. You can use your mat for ab workouts, toning exercises, yoga, Pilates or whatever your heart desires. If you don't have carpet, make sure you choose a no-slip mat.

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