Getting Fit for Spring Break

By Melissa Katz
The Daily Colonial

Alright, it's everyone's last few moments to prepare their bodies for Spring Break, and this means extra gym time, extra dieting, and extra crunches.

After a long, freezing winter of bulky clothes, many people are extremely self-conscious about putting on a bathing suit. Insecurities like these trigger unhealthy habits for quick weight loss. Although the most effective weight loss techniques are those that involve long term commitments of diet and exercise, people are frantically dismissing rational thinking by going to extreme measures to lose weight and tone FAST.

Even for the most careful and health-conscious, crash-dieting is harmful. Those following crash diets this week are going to be driving themselves crazy with deprivation, and results are not even guaranteed. With crash diets, weight loss is extremely temporary, and can result in not only gaining back old weight, but commonly a few extra pounds.

Start going to the gym, but don't think of it as a chore. Your physical mentality about the gym affects your actions while at the gym. Therefore, reluctantly forcing yourself to go will only make you less motivated when there, decreasing the intensity of your workout. In addition, the days you take off from the gym are the days that your muscles are actually growing. Go three days in a row, but a take a break on that fourth day to regain your strength. Then, the following day you will have even more energy and an even better workout.

To make things more convenient, hire a personal trainer. Aside from just going to the gym, workouts should be varied. When working with an educated personal trainer, you don't have to worry about set up, tracking your exercises, injuries, lack of motivation, and exercise variety. With proper supervision, it's more likely for you to achieve your health and fitness goals. Losing weight involves more than just cardio machines, but strength training as well.

Strength training is imperative to weight loss because as muscle is gained, the body's metabolism increases, thus burning more calories naturally. Do not focus on just one body part. Doing a thousand crunches won't earn you that six-pack unless you're combining workouts with cardiovascular activity as well. Muscle is only gained once fat is diminished.

By varying your workouts, you work different muscle groups and improve overall tone. Instead of just running on the treadmill for an hour, try doing two to three different cardiovascular machines for less time each. Some machines definitely are harder then others, but if you make yourself pant, sweat, and feel sore then you didn't waste your time.

Exercise can also be fun in groups. Remember, here at SIFT you could work out with groups of up to 4 people. Circuit training is also included in the structured workout, which focuses on core stability, balance, flexibility, coordination, and strength. The circuit includes a wide range of activities, from kickboxing to yoga, and Pilates---FUN, FUN, FUN!

This is not the time to be starving yourself, especially if you're working out. However, there are a few healthy eating techniques that will contribute to weight loss goals.

Water is key. Not only is the body composed primarily of water, but so are your muscles. Drinking at least eight glasses throughout your day will improve the appearance of muscle tone and physical complexion. Furthermore, if you combine drinking more water with decreasing your sodium intake, excess 'water weight' can be prevented and the body will flush out unhealthy toxins to speed up fat loss.

Avoid the excess calories of sugary drinks by adding lemon, calorie-free Crystal Light powder, or a tea bag to give your H2O for some flavor. In addition to drinking more water, eat it! Many fruits and vegetables are water-soluble; making them not only healthy but able to make you feel full for longer periods of time.

Another good tip is portion limitation. Try eating five smaller meals per day and make sure to incorporate all of the food groups. This will speed up your metabolism, give you more energy and prevent binging. Long term weight loss stresses a certain amount of calories from each food group according to the USDA food pyramid. However, if you really want to lose weight for Spring Break, have most of your calories come from proteins and fibers and less from carbohydrates and fats. Protein and fiber make you feel fuller for longer periods of time because the body requires more energy for their digestion. Furthermore, they actually give you more energy to make workouts more effective.

Watch your intake. Although it increases your metabolism, caffeine contributes to a sharp decline in blood sugar levels, making the body crave carbohydrates. Allow yourself one serving in the morning, and once more before your workout. When drunken before the gym, black coffee and green teas have been proven to effectively improve workouts.

Finally, modify your nightly habits. Cut back on the alcohol, it's fattening, has extra calories, and triggers hunger. Also, avoid binge eating at night. Your five-meal diet should be evenly scheduled to diminish your appetite. While your metabolism does not shut down when you sleep, it definitely slows down. In the morning, you may not be as hungry, but earlier eating is vital to a stable metabolism, improved energy, and weight loss. Moreover, when you eat at night the foods are hardly ever healthy in the first place. Try to steer clear of situations, people, and activities that elicit these behaviors.

If followed, even slightly, these exercise and diet tips can make you feel and look great. Do not follow the scale; those numbers are meaningless and weight loss should be determined by how your body feels and how your clothes fit. Most of all, relax. With everyone being so self-conscious about their 'flaws', they are less likely to focus on your appearance. Don't be so self-conscious - you will be in a better mood and able to have a much better time. Remember, Spring Break is a BREAK, so give yourself one.

Benefits of Summer Fruits
Pineapples: Nature's Healing Fruit

Want to give your body a boost in health and healing? Then you may want to add some fresh pineapple and pineapple juice to your diet. Pineapples are nutritionally packed members of the bromeliad family. This delightful tropical fruit is high in the enzyme bromelain and the antioxidant vitamin C, both of which plays a major role in the body's healing process.

Bromelain is a natural anti-inflammatory that has many health benefits and encourages healing. According to Dr. Andrew Weil, bromelain is very effective in treating bruises, sprains and strains by reducing swelling, tenderness and pain. This powerful anti-inflammatory effect can also help relieve rheumatoid arthritis symptoms and reduce postoperative swelling. Additionally, the bromelain contained in fresh pineapple can relieve indigestion. This enzyme helps break down the amino acid bonds in proteins, which promotes good digestion.

Pineapples provide an ample supply of vitamin C too, a commonly known antioxidant that protects the body from free radical damage and boosts the immune system. Vitamin C helps build and repair bodily tissue and promotes wound healing. The body uses vitamin C to help metabolize fats and cholesterol, absorbs iron, and synthesizes amino acids and collagen. Collagen is one of the primary building blocks of skin, cartilage and bones. Vitamin C also decreases the severity of colds and infections. Furthermore, due to its high vitamin C content, pineapples are good for your oral health as well. A study conducted at the State University of New York at Buffalo found that vitamin C can reduce your risk of gingivitis and periodontal disease. Besides increasing the ability of connective tissue to repair itself, vitamin C also increases the body's ability to fight invading bacteria and other toxins that contribute to gum disease. Periodontal disease, which destroys gum tissue and underlying jaw bones, has been linked to heart disease, stroke and type 2 diabetes.

So if you want a natural way to enhance your body's healing mechanisms, promote overall good health and tantalize your taste buds, pineapples are the way to go. Choose the fresh fruit because it has the most healing properties. Unfortunately, most of the bromelain in canned pineapple is destroyed due to the heat used in the canning process.

When choosing a fresh pineapple, do not judge ripeness solely based upon color. There are several varieties on the market that range from green to golden yellow. The most important factor in determining ripeness is smell, let your nose help you decide. Ripe pineapples give off a sweet, fresh tropical smell. Avoid pineapples that give off an unpleasant odor or have any soft spots or areas of dark discoloration. Once home, let the pineapple sit on your counter at room temperature until ready to use. This will preserve its sweet and tangy flavor.

To prepare pineapple, you need to peel it, remove the eyes (the thorny protrusions within the puffy squares of the skin) and the fibrous center. First, cut off the top and bottom of the pineapple with a sharp knife. Place the pineapple upright on a cutting board and carefully slice off the outer skin. With a sharp paring knife or the end if a vegetable peeler, remove the eyes. Don't cut too deep, just enough to lift out the section that contains the eye. Then, remove the fibrous core. One way to do this is to cut the pineapple lengthwise into 4 wedges (quarter it) and cut around the fibrous center core. Another popular way is to slice the pineapple crosswise and remove the cores individually with a cookie cutter. Once the fruit is prepared, it can be diced and eaten fresh, added to salads and entrees for an exotic flavor, or made into tasty tropical drinks.

BING IT ON!
Cherries May Check Gout and Other Forms of Arthritis

June is the start of cherry season, which lasts throughout the summer. In addition to their ruby beauty and great taste, new research is also uncovering a bumper crop of health benefits.

While previous studies have explored the anti-inflammatory effects of cherry extract, U.S. Agricultural Research Service scientists have discovered similar properties in fresh Bing cherries, showing the potential to help people suffering from gout and other forms of arthritic inflammation.

During an attack of gout, painful urate crystals accumulate in joints, toes in particular. But a bowl of cherries in the morning was found to significantly decrease levels of uric acid (that forms urate crystals) in study participants'' blood. This latest finding is just the "cherry on top" of the many sweet health benefits that come from this favorite fruit, including:

Lower cholesterol -- Cherries are a good source of fiber, which can help lower the level of bad cholesterol in the bloodstream.

Great skin -- The vitamin C in cherries is essential to the maintenance and formation of the collagen that gives your skin its elasticity and youthful fullness.

DNA protection -- Cherries are high in a category of phytochemicals known as phenolics, which help protect your DNA by neutralizing free radicals before they can do their damage, and whisking them out of your system.

Anti-cancer -- The anthocyanins in sweet (and especially tart) cherries inhibit an enzyme associated with the risk of colon cancer.

Sweet dreams -- While we make melatonin in our bodies, it's also available in certain foods, including cherries. You'll rest easier with that knowledge, since low levels of melatonin have been linked with insomnia, aging, PMS, cancer growth and heart disease.

 A serving of cherries -- about 21 (or the amount you could hold in two hands) contains about 90 calories.

What's Happening at SIFT
April Measurements/ Losses
Pounds Lost      56.34
Inches Lost        48.32