Tuesday, December 17, 2013

A Super Helpful Site for Food Info.....


Eating healthy foods is an essential part to ones overall health. Make sure to check nutrition facts on the back of any prepackaged foods for detailed information about what the food contains. Another good way to check out how healthy the food you’re eating is http://fooducate.com/.
This website gives almost any product you could buy a letter grade based on how healthy it is. It does this by taking the nutrition facts and the ingredients into account. It adds points for foods with intrinsic nutrients and takes away points for foods with high levels of saturated fats, sugars and sodium. It also takes into account real beneficial nutrients instead of just ones the manufacturers add to the product. Another thing that accounts for a products grade is product category, meaning that they look for different things in yogurt and bread, or a breakfast or a dinner. How much a food is processed is also accounted for. The more processed it is the lower the grade level. The last thing taken into account is fortification, meaning that a product that has vitamins added to make 100% of your daily value doesn’t necessarily make it healthy, and a food that has it naturally is the healthier alternative.

You can search any food you want and its rating will pop up . For example if you search Goldfish Crackers, its rating is a C and it provides you with helpful information like the fact it contains MSG like ingredients as well as giving you the nutrition facts and ingredients. This is a helpful website to check out if you’re unsure if something you’re eating is unhealthy, or just how unhealthy something really is.



Friday, December 6, 2013

Nutrition and Exercise related careers

What are some careers related to nutrition and exercise?

A person interested in the science behind nutrition and exercise can find a wide array of careers in the field. Three careers included in the field are sports nutritionists, physical therapists, and nutrition counselors.


Sports Nutritionist
Description: A sports nutritionist assesses a client’s lifestyle and health and exercise choices, helps the client make goals, and creates optimal nutrition plans to boost fitness and endurance.
Requirements: a bachelor’s degree in sports nutrition or other major and, in many states, a license, like being a  Registered Dietitian (RD).
Outlook: 20% increase from 2010-2020
Average Salary: $56,000




Physical Therapist
Description: A physical therapist works with patients to either overcome physical disabilities or injuries or limited ranges of motion, or to prevent these setbacks.
Requirements: A doctorate in physical therapy and a license.
Outlook: 39% increase from 2010-2020
Average Salary: $76,000




Nutrition Counselor
Description: Similar to sports nutritionists, nutrition counselors provide clients with education and nutritional information regarding their health. They also provide plans to improve weight, health, and lifestyle patterns. Nutrition counselors can also help design healthy nutritional programs for people with allergies.
Requirements: A bachelor of science in Human Nutrition, or a similar major, and a license, either as a registered dietetic technician (DTR) or a registered dietitian (RD)
Outlook: 20% increase from 2010-2020
Average Salary: $55,000




Source: education-portal.com


Tuesday, November 26, 2013

If you've ever wondered WHY it matters that you exercise and stay fit, perhaps this video created by two of our talented students can reinforce the importance for you.  It outlines the basics of the cardiovascular system as well as the details about the difference between working out at the aerobic and anaerobic level....enjoy!
https://www.youtube.com/watch?v=uQf6CDaFroQ


Thursday, November 21, 2013

Don't Let the Cold Weather Slow YOU Down!


Are you looking for someplace new to get some exercise and do something active during the winter months?  There are many options to check out in the area.

If you enjoy playing basketball, volleyball, dodgeball, you will want to check out the brand new local indoor facility in Hampton called The RIM Sports Complex which recently opened in September of 2013.    The RIM has five high school basketball/volleyball courts as well as a 2,200 square foot strengthening and conditioning area.  The court floor is state of the art.  There is also the Fast Break CafĂ© to offer healthy food options for athletes. The RIM offers activities for athletes of all ages.  Educational series are offered such as Sports and Nutrition and Injury Prevention through Exeter Hospital Athletic Performance Center.  The Rim offers monthly and daily memberships for pickup Basketball and Volleyball. 

            Seacoast United in Hampton has many opportunities for the winter months for soccer, field hockey and baseball league play and skill development.  Seacoast United was founded in 1992; with the only idea on their mind was the well being of the youth in America. Each coach there is specially trained for those specific sports and kids. It’s one of the best places in New Hampshire to do early training or team practices and games. I use to play soccer there and it was some of the most fun I had in a great facility close by.
            


USA Training Centers is located in Newington, NH and has trained many of the area's top baseball and softball prospects for over 9 years. Their professional coaches and instructors provide lessons and camps for young athletes. The USA Training Center also motivates athletes to exceed their potential. They believe in the word fun when learning baseball and softball. They also focus on the development of each student athlete.


          
    As you can see there are many opportunities in the area to keep active and improve your skills in a game you love in various indoor venues. 



              

 


Friday, November 8, 2013



Sitting is the New Smoking

A recent Runner’s World article, written by Selene Yeager, revealed the negative impacts that a sedentary lifestyle introduces, even for runners or other athletes. Travis Saunders, a certified exercise physiologist at Children's Hospital of Eastern Ontario, states that “it is entirely possible to meet current physical activity guidelines while still being incredibly sedentary, and that sitting increases your risk of death and disease, even if you are getting plenty of physical activity.” He goes on to compare sitting to smoking--they’re both harmful to your health.

Even someone considered athletic who exercises up to an hour a day can spend up to nine hours a day sitting and can face the same risks the classic couch potato. Sitting shuts down important muscles, genes, and processes your body needs to use to maintain health. In large amounts, it can significantly increase chances of depression and even cancer. Neville Owen sums up the findings of multiple scientific studies by saying “the longer you sit, the higher your risk.”

So what can you do to decrease your time spent sitting? Take lots of breaks, even if they’re as short as one minute. Go for a walk at lunch, or after dinner. Make daily exercise a habit. Your body and your health will thank you.

“Sitting is the new smoking”

Wednesday, October 30, 2013

Monday, October 28, 2013



Road races are a great way to make a contribution to a local fundraising organization.  Road races allow people within the community to interact with one another through exercising which is always beneficial due to the obesity epidemic within the United States. 

Even though the weather is turning a bit chilly, there are still many road races taking place within nearby towns over the coming weeks. 

Saturday, November 2nd
Kingston, NH is hosting the FallChallenge Trail Run which is sponsored by the YMCA and is challenging people to be active within the community. (sorry, this is not running this year.)

Manchester is also hosting the Pioneer Dash, which is a 5k road race. 


Sunday, November 3rd
The Manchester City Marathon has been named as the USATF – New England Championship Marathon for 2013. The MCM is a challenging Boston Qualifier that takes runners on a scenic trip through the historic mill district of the Granite State's largest city.


Sunday, November 10th
The Seacoast Region is also partaking in the awareness to get fit; Portsmouth is hosting the Seacoast Half Marathon to provide donations to numerous non-profit organizations within the community. 


Saturday, November 16th
Stratham is hosting the Feed The Need Predict Your Time TurkeyTrot, this could possibly be an event for the Healthy Hawks to partake in, why not get a group together to run/walk?. The event is sponsored by the Stratham Recreation Department and the starting point is at 10 Bunker Hill Avenue.



Saturday, November 23
Rockingham County Portsmouth is hosting the Jingle Bell Run/Walk Portsmouth, which is a 10K run to begin the Thanksgiving festivities and who’s goal is to earn $19,075. 

Then Hampton Falls is hosting the Tiger Trot, which is a 10 mile road race for both novice and elite runners with a 1 mile kids race. It is hosted by the Lincoln Akerman School PTO, an organization run entirely through volunteer efforts which provides a variety of educational and developmental materials to the school as well as enrichment activities for the benefit of the students and the community. 


Thursday, November 28th
Finally, Derry is hosting the GDTC 5K Turkey Trot Road Race. This is a 5K run for the support of local food pantries within the area like St. Jude, St. Thomas, Upper Room and Sonshine Kitchen.

Wednesday, October 16, 2013


Interview with a Marathon Runner....or two.

Have you ever thought of pounding the pavement for 26.6 miles???? We interviewed two of the three staff members who ran the Rockfest Marathon On October 6th, 2013 about their training and racing experiences. Ms. Benson and Ms. Miskinis both ran and were nice enough to tell us about it.

Why did you decide to run a marathon?

Miskinis: We had run a half marathon on the course where the marathon would be, and the marathon would just be two loops instead of one. It is a flat, scenic route that we were very comfortable with.
Benson
: It was sort of a mob mentality decision I think.

Was this your first marathon? What was your furthest you'd run before it?

Benson: Yes it was a first for both of us. We ran two 18 mile training runs the two weekends before the race.

How did you know what to do for training?

Benson: We have a Hal Hidgons plan, but we didn't necessarily follow it all.
Miskinis
: We run with Ms. Orchard and Ms. Whitehouse. Ms. Orchard actually forgot to sign up for the marathon, but she was supposed to run it.
Benson
: We run as a group together mostly on weekends, but it's harder to coordinate during the week.

Did you change your diet for the race?

Benson: Well... I should've.
Miskinis
: My husband is also a runner, and he loves kale, so we ate a lot of that.
Benson:
We mostly tried to be more conscious about hydration.

What were some of the challenges you had to overcome, mental or physical?

Benson
: It was very humid over the summer, and running alone was difficult. 5 miles with my friends always went by so fast, but 8 or more miles alone seemed to last forever.
Miskinis
: Looking forward at the longer runs towards the end of our training was very overwhelming. It's hard to believe that you can run 18 miles at once just for training.

What was the day of the race like?

Benson
: I like to call them "events" because I’m just running to finish.
Miskinis: We saw so many of the “typical” runners that you picture when you think of a marathon.
Benson: We learned that you can’t tell someone’s time by what they look like.
Miskinis: I just tried to focus on doing the first eighteen miles because I knew I could do them. Once I was past that point I just focused on finishing.


What do you wish you had done differently?

Miskinis: I wish we had trained more consistently and followed the plan better.
Benson: I knew I needed to get new sneakers because my knees were very sore and stiff during and after the race.

Would you run another marathon?

Benson
: We both are!
Miskinis: I am running a marathon in Connecticut in December. They limit the race to 100 people and all of their times are very fast.
Benson: I’m running in December, in the St. Jude Memphis Marathon. It’s a fundraising event and the cause is very close to my heart.

Do you have any advice for someone considering running a marathon?

Miskinis: I wore compression sleeves during the race and they reduced aches and pains.

Benson: I also wore compression pants, but after the race, and they were very helpful for recovery.

Thank you Blue Hawk athletes....we are VERY impressed!


Wednesday, October 2, 2013

Healthy hair and skin....chemical free

In an effort to stay healthy, many people are looking for chemical-free solutions to replace products in their daily routine.  Here are some easy to find options.....

Eggs, yogurt and honey are, at first glance, all components of a tasty breakfast—but they also happen to be hair treatment ingredients, and affordable, all-natural ones at that. And they're not the only ones. Did you know, for instance, that the oils in avocados more closely resemble our own skin's oils than any product in the beauty aisle does? Or that the mild acidity in lemon is an effective—and gentler—alternative to chemical-laden products? Next time your locks need a lift, save money by using one of these kitchen fixes.


For All Hair Types
"The [raw] egg is really the best of all worlds," says Janice Cox, author of Natural Beauty at Home. The yolk, rich in fats and proteins, is naturally moisturizing, while the white, which contains bacteria-eating enzymes, removes unwanted oils, she explains.

To Use: For normal hair, use the entire egg to condition hair; use egg whites only to treat oily hair; use egg yolks only to moisturize dry, brittle hair, Cox says. Use 1/2 cup of whichever egg mixture is appropriate for you and apply to clean, damp hair. If there isn’t enough egg to coat scalp and hair, use more as needed. Leave on for 20 minutes, rinse with cool water (to prevent egg from “cooking”) and shampoo hair. Whole egg and yolks-only treatments can be applied once a month; whites-only treatment can be applied every two weeks.

For Dull Hair
Styling products (as well as air pollution) can leave a film that both saps moisture and dulls shine—but dairy products like sour cream and plain yogurt can help reverse this damage. "Lactic acid gently strips away dirt while the milk fat moisturizes," says Lisa Belkin, author of The Cosmetics Cookbook.

To Use: Massage 1/2 cup sour cream or plain yogurt into damp hair and let sit for 20 minutes. Rinse with warm water, followed by cool water, then shampoo hair as you normally would. Treatment can be applied every other week.

For Itchy Scalp
To fight flakes—brought on by poor diet, stress and climate, among other factors—try a lemon juice and olive oil mixture in your hair. "The acidity in lemon juice helps rid your scalp of any loose, dry flakes of skin, while the olive oil moisturizes the [newly exposed] skin on your head," says Cox.

To Use: Mix 2 Tbsp fresh lemon juice, 2 Tbsp olive oil and 2 Tbsp water, and massage into damp scalp. Let mixture sit for 20 minutes, then rinse and shampoo hair. Treatment can be applied every other week.



For Limp or Fine Hair
To add body to hair, reach for an unlikely beauty beverage: beer! The fermented drink contains generous supplies of yeast, which works to plump tired tresses, explains Cox.

To Use: Mix 1/2 cup flat beer (pour beer into a container and let it sit out for a couple of hours to deplete carbonation) with 1 tsp light oil (sunflower or canola) and a raw egg. Apply to clean, damp hair, let sit for 15 minutes, then rinse with cool water. Or add flat beer only to a spray bottle and spritz onto dry hair. "When the liquid evaporates, the remaining protein residue (from the wheat, malt or hops) continues to strengthen and structure hair," says Belkin. Treatments can be applied every other week.










For Dry or Sun-Damaged Hair

Whatever your hair-dehydrating demon—hard water, sun overexposure, your trusty flat iron—nature's sweetener can help. "Honey is a natural humectant, which means it attracts and locks in moisture," says Cox.

To Use: Massage approximately 1/2 cup honey into clean, damp hair, let sit for 20 minutes, then rinse with warm water. You can also add 1 to 2 Tbsp olive oil to loosen the honey for easier application. For extremely sun-damaged hair, trying mixing honey with 1 to 2 Tbsp of a protein-rich ingredient, like avocado or egg yolk, which will help replenish the keratin protein bonds that UV rays attack. Treatment can be applied once a month.











For Oily or Greasy Hair
"Used properly, cornmeal or cornstarch is an inexpensive way to remove oil and grease," says Belkin.

To Use: Pour 1 Tbsp cornmeal or cornstarch into an empty salt or pepper shaker and sprinkle onto dry hair and scalp until you’ve used it all. After 10 minutes, use a paddle hairbrush to completely brush it out. Treatment can be applied every other day.


For Frizzy Hair
Home beauty experts swear by avocado—and not just to repair damaged hair. Its oils (which are light and moist like our own natural skin secretions) and proteins boast the best combination of nutrients for smoothing and weighing down unruly hair, explains Cox.

To Use: Mash up half an avocado and massage into clean, damp hair. Let sit for 15 minutes before rinsing with water. Amp up moisturizing power by combining mashed avocado with 1 to 2 Tbsp of a hydrating ingredient, like sour cream, egg yolks or mayonnaise. Treatment can be applied every two weeks.



For Residue-Ridden Hair
"Nothing eats through product buildup like baking soda," Cox says. Sodium bicarbonate essentially breaks down anything acidic.

To Use: Mix 1 to 2 Tbsp baking soda with small amounts of water until a thick paste forms. Massage into damp hair and let sit for 15 minutes. Rinse with water, then shampoo hair. Treatment can be applied every two weeks.

Read more: Homemade Hair Treatments - At Home DIY Hair Treatments - Woman's Day




For All Skin Types
Brighten: Cut a slice of ripe papaya and remove the seeds and pulp (save the pulp for a snack later—it’s great for digestion). Rub the inside of the papaya peel on your cleansed face, focusing on lines around the mouth and eyes, crow’s feet, thinning temples, neck and hands. Let it dry for 15 to 20 minutes, then rinse with tepid water. This mask can be done twice a week. “The enzymes in papaya exfoliate, repair sun damage, diminish age spots and smooth skin. Your skin will look brighter, with a more polished finish,” says Macan-Graves.

Exfoliate: Combine 1 tsp honey and 1 tsp olive oil. Separately, prepare a packet of plain oatmeal, using less water than called for so it forms a thick paste. Next, add the honey and olive oil mixture to the cooked oatmeal. Apply as a scrub, gently rubbing it in small circles over your skin, avoiding the eye area. Rinse off with warm water and pat dry. This mask can be done twice weekly. “The oatmeal in this scrub exfoliates, while the honey and olive oil moisturize,” says Argenti.

Cleanse: “Believe it or not, I love to cleanse with oil,” says Argenti. For this facial, she combines 1 Tbsp plain Greek yogurt with 2 tsp olive oil and 1/2 tsp lemon oil (not to be confused with lemon juice; lemon oil is an essential oil that can be found at health food stores). The mixture should be a little bit runny but not easily poured out. Massage it over skin, then immediately wipe it off with a washcloth soaked in tepid water. This can be done daily. “You want to use good-quality oil and you’ll be surprised at how clean your skin will feel,” says Argenti. “You don’t need a harsher product, even for skin with acne. Just be careful around the eye area…[the mixture] tends to be very sticky.”


For Oil- and Blemish-Prone Skin
Lift & Tighten: Combine 2 Tbsp plain yogurt with 1 Tbsp fresh lemon juice (the juice of one lemon) and apply to your cleansed face and neck. Let it dry for 20 to 30 minutes. You’ll feel the mask tighten on your face and neck, which creates a lifting and firming effect. Leave it on longer (up to one hour) for even more face-lifting effects. Once done, rinse with tepid water followed by a cool rinse. This mask can be done two to three times a week or whenever you need a face lift. “This instant face-lifting mask helps fade age-spots, acne scars and even helps keep blemishes and acne in check. It also gets rid of uneven-looking skin tone,” says Macan-Graves.

Tone: This toning eye treatment helps to “de-puff, relax, refresh and energize your skin,” says Argenti. “It’s much more cooling than the traditional cucumber slices.” After cleansing your skin, brew a cup of chamomile or green tea and allow it to cool. Then soak two clean, round makeup sponges in the tea and squeeze out any excess liquid. Place one on each of your eyes for 15 minutes. Do this daily. “You need to use an alcohol-free toner on your skin to cleanse and tighten pores. Alcohol is very detrimental, and tea works just as well,” adds Argenti.

For Dry Skin
Soothe: Combine 2 Tbsp honey with 1 Tbsp apple cider vinegar or lemon juice. Apply to your clean face and leave on for 20 minutes. Rinse with tepid water followed by a cool rinse. This can be done three times a week. “This mask heals, moisturizes and balances the pH of the skin,” says Macan-Graves. “Honey is a humectant and natural antibiotic that heals and moisturizes. Apple cider vinegar helps balance the pH of skin and soothes damaged skin.”

Moisturize: Macan-Graves recommends oatmeal and fennel to help moisturize dry skin. Grind 1 Tbsp oatmeal in a blender and set aside. Add 1 Tbsp fennel seeds to 1/2 cup boiling water to make a tea. Allow the seeds to steep for 10 minutes; strain the seeds and discard. Let it cool down to room temperature and then combine 1 Tbsp of the fennel tea with 1 Tbsp ground oatmeal and 1 Tbsp honey. Apply the mixture to your clean face and leave on for 20 minutes. Rinse with tepid water followed by a cool rinse. This mask can be done twice weekly.

Brighten: Combine 2 Tbsp sour cream with 2 Tbsp honey and 1 Tbsp apple cider vinegar or lemon juice. Apply to your cleansed face and leave on for 20 minutes. Rinse with tepid water followed by a cool (not cold) rinse. This mask can be done twice a week. “This mask heals, exfoliates, brightens and moisturizes skin. It refines pores, fades acne marks and prevents blemishes from coming up,” says Macan-Graves.

Read more: Home Facials - Get Natural Skincare Ideas at WomansDay.com - Woman's Day