Tuesday, April 3, 2012
A fascinating study recently published in the Journal of Nutrition found that dehydration may be messing with your serenity. Researchers had 25 young women take part in a treadmill test -- half of whom were given water. Those without access to water bottles became mildly dehydrated. This caused an 8% increase in feelings of anger/hostility, a 19% increase in disturbed mood and a 55% impairment in their ability to concentrate (loss of focus).
While dehydration can lead to temporary weight loss (the women in this study registered an average temporary drop of 1.9 pounds), it can sabotage your diet longer term. For one thing, thirst is often mistaken for hunger, making it difficult to avoid temptation. Drinking water may even elevate your metabolic rate -- and help you eat less (UNC research found that those who drank at least 7 cups of water daily consumed 200 fewer calories). Another study found that drinking two cups of water before meals resulted in 44% more weight loss. By regulating the viscosity of your blood, adequate water intake may also reduce your risk of fatal coronary heart disease.
In addition to drinking up, other natural, healthy mood-boosting tips include:
- Aerobic exercise to release mood-enhancing brain chemicals.
- Hanging out with positive, happy people.
- Increasing folate intake with beans, spinach and asparagus.
- Meeting vitamin D needs with responsible sun exposure.
at 4:21 PM
Tuesday, March 6, 2012
The key to successful, injury-free running that allows us to meet our performance potential is building a solid running base. A solid running base means aerobic conditioning for the cardio-respiratory system and also conditioning or hardening of supporting structures like muscles, tendons, ligaments, bones, and fascia. A running base is the foundation for all running goals. By building a solid, strong running foundation first, you will reap the benefits.
Base miles are run between 60 to 75 percent of your maximum heart rate. These miles are called “base” miles because they are the “base” or the foundation of a runners’ training program. These runs should feel comfortable and be run at a steady pace. Runners should be able to carry on a conversation while running at this pace.
From a physiological standpoint, base miles are important because they gradually turn our bodies into lean, mean, running machines. Base miles build aerobic conditioning, develop slow-twitch oxidative muscle fibers, increase blood volume, and expand glycogen stores. These low-intensity miles strengthen connective tissue, ligaments, and tendons; therefore, making you stronger and less prone to injury. Base mileage runs also enhance our body’s ability to burn fat as fuel.
Be a smart runner, start at the beginning and build your aerobic base first before hitting the track or tackling distance. After 10 or 12 weeks of aerobic base building runs, you will be ready to achieve your running goals whether they be running faster or running longer.
It will soon be summer and that means it’s almost time to begin training for the fall and early Winter Marathons from Chicago to Disney. Disney, already? Seriously? Yes, we start training in June for these marathons because this allows time to lay down a base before the ramping up to marathon mileage.
Join us for training! Check our MarathonFest for more information.
Rules to Train By
1. Know your base pace. Base miles should be run at a steady, comfortable, conversational pace. For runners using a heart rate monitor, base pace should be about 60 to 75% of your maximum heart rate.
2. Plan your increases. Jack Daniels, noted Exercise Physiologist, suggests adding one mile per week for each running workout you do per week. So if you run four times a week, you can add up to four miles to your weekly mileage. When increasing your weekly mileage, you must train at your new weekly mileage level for three weeks before increasing your mileage again.
3. Be patient. Devote a minimum of 10 to 12 weeks of base mileage runs to build a solid foundation.
4. Tempo runs. Advanced runners can include some tempo runs as part of their weekly mileage. Tempo runs can be 15% of your weekly total mileage during the base building period. Tempo runs are generally done between 75 to 85% of your maximum heart rate.
at 11:18 AM
Tuesday, February 7, 2012
Know someone who’s feeling “the blues?” Bring them a big mood-boosting bunch of vitamin C-rich fruit and vegetables. New research found a rapid and dramatic improvement in the emotional state of hospitalized patients who increased their vitamin C intake.
In a study recently published in the journal Nutrition, Canadian researchers assigned 34 patients (ages 50-83) to either a high-vitamin C or high-vitamin D regimen, monitoring patients’ moods over the course of 7 to 10 days. Mood scores were determined by a questionnaire of 30 questions. Blood levels of vitamin C rose, as expected, while mood disturbances declined by an amazing 34%. Patients taking vitamin D supplements enjoyed no mood improvement, even though previous research has found lower levels of vitamin D among seniors reporting more symptoms of depression.
While this study used over eight times the RDA of vitamin C, it’s not as hard as you might think to push your C levels through the roof with whole food sources. Look how much a cup of each of the following contributes to your vitamin C needs:
Red Bell Pepper................320%
In addition to moderating the grumps, vitamin C yields a multitude of other benefits, including improved brain performance, enhanced fat burning, better skin condition, stronger bones, and reduced inflammation.
Bonus: Feeling melancholic? Check your folic. Tufts researchers found folate deficiencies in a large proportion of those recovering from depression. Top folate sources include beans, spinach, beets, artichokes and Brussels sprouts.
Florida Hospital wants to help you live to a Healthy 100. Have you ever thought that you could live to be 100 years old? How about being 100 years old and still doing the things you love?
It may sound unbelievable, but at Florida Hospital, we are on a mission to help you do just that. Through support and education, we want to help you kick-start your journey to living a healthier, happier life. You’re already committed to a lifestyle that supports a healthy mind, body and spirit, why not become a Healthy 100 member? Visit www.healthy100.org
at 2:34 PM
Tuesday, January 10, 2012
Formerly known as The Tom Scalise Excellence in Achievement Award, the Leadership Award is awarded to the CEO/Top Manager that exemplifies workplace wellness.
Nominations are accepted by all employees and the winner will be announced at the Corporate 5k start line.
The recipient receives: $1,000 charitable donation to a local non-profit of choice that supports health and wellness in Central Florida.
Nomination Deadline: March 15th 2012
Nominate your CEO/ Top Manager: Email your nomination to email@example.com
2011 Leadership Award: Pete Barr, Jr
Company: Fry Hammond Barr (FHB) is a full-service advertising, public relations and interactive marketing agency. FHB is a privately held, family-owned company with ownership held by FHB Chairman Pete Barr Sr. and President + CEO Pete Barr Jr.
at 3:08 PM