Introduction to living healthy

Living a healthy lifestyle is very important to everyone. No matter the age or gender, knowing how the stay healthy can greatly affect your life. More than 60% of adults don't get the recommended amount of regular physical activity. Worse yet, 25% of all adults are not active at all! This number is very scary when you think about it, and really needs to be helped.Nearly 50% of young people aged 12-21 are not vigorously active on a regular basis. Only 19 % of all high school students are physically active for 20 minutes or more in physical education classes every day during the school week. ( Sarah Marshall, MyFit.ca) These statistics can be very alarming. I believe that this is something that can be worked on, it just needs a little push.


Living a healthy live is something that everyone should want to do. It can be very beneficial and will make you feel great.

For more information go to http://www.mayoclinic.com/health/HealthyLivingIndex/HealthyLivingIndex
or
http://www.myfit.ca/archives/viewanarticle.asp?table=fitness&ID=12&subject=Fitness+Statistics

How can I prevent injuries when I work out?
Being physically active is safe if you are careful. Take these steps to prevent injury:

• If you're not active at all or have a health problem, start your program with short sessions (5 to 10 minutes) of physical activity and build up to your goal. (Be sure to ask a doctor before you start if you have a health problem.)
  


• Use safety equipment such as a helmet for bike riding or supportive shoes for walking or jogging.
  


• Start every workout with a warm-up. If you plan to walk at a brisk pace, start by walking at an easy pace for 5 to 10 minutes. When you're done working out, do the same thing until your heart rate returns to normal.
  


• Drink plenty of fluids when you are physically active, even if you are not thirsty.
  


• Use sunscreen when you are outside.
  


• Always bend forward from the hips, not the waist. If you keep your back straight, you're probably bending the right way. If your back "humps," that's probably wrong.
  


• Stop your activity if you feel very out of breath, dizzy, nauseous, or have pain. If you feel tightness or pain in your chest, or you feel faint or have trouble breathing, stop the activity right away and talk to your doctor.

Exercise should not hurt or make you feel really tired. You might feel some soreness, a little discomfort, or a bit weary. But you should not feel pain. In fact, in many ways, being active will probably make you feel better.

I am a larger woman. Can I be physically active?

Yes! You may face special challenges, but you can work hard to overcome them. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment. You also may feel self-conscious being active around other people. But you can get past these hurdles. Keep trying different ways to make physical activity a part of your life. It is important to your health!

Activities such as swimming or exercising while seated put less stress on your joints because your legs are not supporting the weight of your body. If your feet or joints hurt when you stand, nonweight-bearing activities may be best for you. Ask your doctor for help in coming up with a physical activity plan that's right for you.

Remember that physical activity does not have to be hard or boring to be good for you. Anything that gets you moving around — even for only a few minutes a day — is a healthy start to getting more fit. Over time, you will be able to work out longer and vary the types of activity you can do.

If you commit to being physically active on a regular basis, your body will thank you because it can make a big difference to your health. Even if you do not lose weight, you will still lower your risk of getting many diseases by being physically active. And if you do lose weight, you'll get even more health benefits!

These questions and anwers were provided by womenshealth.gov

http://www.4women.gov/

Amazing Pecan Coffee Cake





INGREDIENTS (Nutrition)
2 cups all-purpose flour
1/4 teaspoon salt
1 tablespoon baking powder
1 cup butter, softened
1 cup sour cream
1 1/2 cups white sugar
2 eggs
1 tablespoon vanilla extract

1/2 cup brown sugar
1 cup chopped pecans
1 teaspoon ground cinnamon
2 tablespoons butter, melted





DIRECTIONS

1. Preheat oven to 350 degrees F (175 degrees C). Line a 9x13 inch pan with aluminum foil, and lightly grease with vegetable oil or cooking spray. Sift together the flour, baking powder, and salt; set aside.
   


2. In a large bowl, cream the butter until light and fluffy. Gradually beat in sour cream, then beat in sugar. Beat in the eggs one at a time, then stir in the vanilla. By hand, fold in the flour mixture, mixing just until incorporated. Spread batter into prepared pan.
   


3. To make the Pecan Topping: In a medium bowl, mix together brown sugar, pecans and cinnamon. Stir in melted butter until crumbly. Sprinkle over cake batter in pan.
   


4. Bake in the preheated oven for 30 to 35 minutes, or until a toothpick inserted into the center of the cake comes out clean. Let cool in pan for 10 minutes, then turn out onto a wire rack, and remove foil.

http://allrecipes.com/Recipe/Amazing-Pecan-Coffee-Cake/Detail.aspx

Amazing Chicken

INGREDIENTS (Nutrition)
4 skinless, boneless chicken breast halves
1/2 cup mayonnaise
2 cups Italian seasoned bread crumbs

DIRECTIONS

1. Preheat the oven to 425 degrees F (220 degrees C). Grease a shallow baking dish.
   


2. Coat chicken breasts on all sides with mayonnaise, and roll in bread crumbs until coated. Place coated breasts into the prepared pan.
   


3. Bake uncovered for 30 minutes in the preheated oven, or until chicken is no longer pink in the middle, and the juices run clear.

Cathy's Banana Bread

INGREDIENTS (Nutrition)
1 cup mashed bananas
1 cup sour cream
1/4 cup margarine
1 1/3 cups white sugar
2 eggs
1 teaspoon vanilla extract
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt

DIRECTIONS

1. Preheat oven to 350 degrees F (175 degrees C). Grease and flour one 9x13 inch pan, or two 7x3 inch loaf pans.
   


2. Combine banana and sour cream. Set aside. In a large bowl, cream together the margarine and sugar until smooth. Beat in the eggs one at a time, then stir in the vanilla and banana mixture. Combine the flour, baking soda, baking powder and salt; stir into the banana mixture. Spread the batter evenly into the prepared pan or pans.
   


3. Bake for 50 minutes in the preheated oven, or until a toothpick inserted into the center of the bread comes out clean.

http://allrecipes.com/Recipe/Cathys-Banana-Bread/Detail.aspx

Why should you be active?

Everyone should be active in their life. It helps them to feel better about themselves, relieves stress, and overall creates a great enviornment to live in.
http://www.healthyalberta.com/ActiveLiving/168.htm





How can I stay active in the summer heat?


You must always stay hydrated. Drink plenty of water and other clear liquids. No what the temperature is outside and don't try to over do it when it's extremely hot outside. Playing in the sprinkers, swimming and other water activities will help cool you off.

I haven't been active for years, is it safe for me to start now?

No matter what age you are it's never too late to start being active!! When you are starting out though, it is always important to start slow so you don't put too much strain on your body. At first its good to start off slow trying to do something for 30 minutes a day for five days a week. This could be riding a bike at a
lower rate or just walking. This will help your body get used to working out, and things will become easier as you go on.

I find it hard to make myself want to stay healthy and be active.

Staying healthy and being active can be a hard thing to do at first, but you need to make it fun for yourself.

• Set out a schedule of new things you want to try. This will make it more fun. Those things you have always wanted to try but never got around to.
• Go for a hike on your favorite trail.

How do I find time to stay fit?

If you don't have time for exercise, look to combine it with something that is already apart of your schedule. Take walking the dog for example. Doing this can be great exercise. Also, if you are still tight on time, look at breaking down the exercise into three 10 minute periods.

http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/07_questions.htm

FAQ post

What are some good recipes for eating right?

Boo's Kiwi and Mango Salad

INGREDIENTS (Nutrition)
2 kiwis, peeled and chopped
2 small mangos - peeled, seeded, and diced
1 large red bell pepper, chopped
1 large green bell pepper, chopped
1/2 cup sweet corn
1/4 cup French dressing


DIRECTIONS

1. Stir together the kiwi, mango, red bell pepper, green bell pepper, and sweet corn in a bowl. Pour the dressing over the salad and stir to coat; serve immediately.

What are some actives I can do to have fun yet stay healthy?

• There are many actives that you can do to stay active. If you love to play sports, this is a great way to get out and have some fun. If you have bad joints and can no longer play sports, swimming is a great alternative to running. Making plans to take walks with that special someone helps you be active yet can be romantic




• DANCE! Even if it's DDR (Dance Dance Revolution). It still gets your heart going and your mind to think. This can be a great way of staying fit and it's tons of fun too!

How can physical activity imporve my life

Being active can make you feel better about yourself and it can even lower your risks of dying early from different causes.

http://www.4women.gov/FAQ/physical-activity.cfm#a

How much physical activity is good for me?

Taking small steps is the best way to begin. Starting off a person should try to do 30 minutes a day five times a week.

The new 2008 Physical Activity Guidelines for Americans state that an active lifestyle can lower your risk of early death from a variety of causes. There is strong evidence that regular physical activity can also lower your risk of:

• Heart disease
  


• Stroke
  


• High blood pressure
  


• Unhealthy cholesterol levels
  


• Type 2 diabetes
  


• Metabolic syndrome
  


• Colon cancer
  


• Breast cancer
  


• Falls
  


• Depression

How can I stay active?

There are many ways to stay active

Set goals!

What do you feel like doing? Do you want to be able to run the next community race? Do you want the energy to play with your children or grandchildren? Do you want to go on a hike in Algonquin Park or at Lake Louise? Take the time to decide on your goals. Make sure that they are S.M.A.R.T. (Specific, Measurable, Achievable, Realistic and Timely). After you set your goals, write down step by step what you need to do to achieve them.
Join a team or clubIf you like to be competitive or just enjoy being with a group of people, join a hockey or soccer team, a square dancing class or a running or walking club. Find out what activities your local community centre offers.


Take it slowly!

Try to do some activity every day instead of going for several hours all at once. For example, try to be active for 30 to 60 minutes over the course of your day, most days of the week, instead of trying to do all of your exercise on the weekend. Doing too much at one time can be exhausting, painful and unpleasant. Start slowly and gradually increase the length of time and how often you exercise. Try increasing the intensity by exercising to fast music. Make sure that you include endurance, flexibility and strengthening activities.


Make the small stuff count

Wash your car instead of going through the car wash, and rake the leaves instead of using a blower. Walking your pet, vacuuming, playing in the park with your children and going for a walk to a café after dinner all help to keep you healthy and active.


Get to know your community

Take the time to explore your neighbourhood: smell the flowers, walk or wheel in the park, pick up some garbage, shovel your neighbour's driveway and become involved.


Enjoy the environment

Find a map of the walking and cycling trails in your area. Plan a camping, sea kayaking, canoeing or hiking adventure.


Try active transportation

Be active, and do your part to reduce air pollution. Walk your children to school or cycle to work instead of taking the car. Get off the bus one stop early. Take the stairs instead of the elevator. List the reasons for taking the car, and then decide whether you could walk, cycle, run or in-line skate instead.


Be active with a friend

Choose a partner to be active with who is supportive, positive and has similar activity goals. It is much easier to stay motivated when you have someone to exercise with.


Relax and have fun!

Physical activity doesn't have to be hard work. If you find comfort in nature, walk in a botanic garden or do tai chi in your back yard. If you want to stay home, put on music and dance by yourself or with your partner. If you need to stretch, try yoga or Pilates. If you enjoy water, go for a swim at your local pool. If you enjoy spending time with friends or find comfort in a group, try bowling or line dancing.


Add variety

Doing the same routine over and over again can be boring. To make your exercise more interesting, change your exercise routine every season, sample an activity you have always wanted to try, do different activities to exercise other parts of your body, try a different club, be active at different times of the day or be active with someone new.

This information was provided by Alberta Centre for Active Living

http://www.centre4activeliving.ca/publications/chn/faq/stay-active.html