Healthy Eating || Best and Worst Juices

Acai berry? Apple? Cranberry? Orange?


"Although the best kinds of juice deliver a bounty of vitamins, the worst are hardly better than liquid candy. WebMD helps you spot the difference."

Continue reading here.


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Reader's Question: Running Long Distances

By Stephanie of Infinite Life Fitness

"Welcome Stephanie! I have a query about preparing to run. I work out a few times during the week (yoga and a cardio class). I decided that I would like to give running a try and possibly do a marathon next year. Are there any tips that you can share with a novice such as myself?

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Howdy Mona!

First I would like to say that is awesome that you want to run a marathon! Training for a marathon does take a little discipline and you have to set your goals and try to achieve them!

For those who are looking for where to start when it comes to starting a new running routine, the best way to start is slow. Try not to jump into any exercise routine. You have to start out slow and gradually build up to the desired routines that you would like to do.

You should set your first running goal by setting a workout/running schedule for the first two weeks of your new program. Schedule consistent runs by shooting for running at least 2 days in a row. You want to try to run 3 to 5 days a week! Try not to take more than two days off in a row, because doing that makes running each day like it’s the first day all over again.

For starting out, 20 minutes is the magic number because that is when the body starts to produce physiological benefits; increased heart size, stoke volume, and capillarization to name a few. You should start out by pushing yourself to run for at least 20 minutes per workout session for the first 2 weeks. You want to maintain a steady run for the duration of the 20 minutes (this is of course after your warm up and stretching!) If you need to stop during this time it is OK! But keep moving! Either briskly walk or significantly decrease the speed at which you are running so you can catch your breath and get a small rest. You want to maintain this routine for at least 14 days. At the end of those 2 weeks you can monitor the progress you have made since the start of your program. Once you have been able to run no stop over your 20 minute run, then slowly add time to your runs (I usually suggest adding times in increments of 10 minutes).

When getting ready for a marathon you want to set a goal at what time you would like to accomplish when you finish the race. So as you gradually build up your tolerance to run longer amounts of time, which is when you try to run a little faster and push yourself to reach the time you would like to accomplish for the race. Like I said before, START OFF SLOW and then gradually build up to the desired time you want.

For those veteran runners out there I suggest incorporating sprint intervals into your run. Let’s say that you have a 40 min run planned for this evening. Start your run (after stretching of course!!) and do your usual run for 15-20 minutes. It is then at that point that you sprint (yes as hard as you can!!) for 15-30 seconds (I suggest to start off with 15 seconds and then gradually build up). After the 15 second sprint, go back to your regular jog for 30 seconds. You can continue this sprint interval for the next 10 minutes (which is suggested), but for those who are in better shape you can do this for the remainder of your jog.

There are always other suggestions you could do to help you start off with your new running routine, but these are just some suggestions that I have personally used with friends that have been beneficial to their success in completing their workouts and getting them started with training for races. Hope this helps! And please feel free to ask any other questions you have!

Also, please feel free to stop by my website infinitelifefitness.com for more health and fitness tips!

Up-Do for Medium to Long Hair

Though this video was made for those with curly or wavy hair, the style can also work on straight hair ... or stretched kinky hair ... or braid extensions.  The only limitation is hair length.  Without further ado, here is one of the Luxy sisters demonstrating an easy, beautiful up-do:



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Introducing Stephanie ...

I would like to formally introduce Stephanie, the new guest blogger for "Healthy Hair and Body".  You may have noticed her recent posts on Fitness and Healthy Eating that are featured every Monday/Tuesday.  She has degrees in Exercise Science and Biology in addition to heading her own blog entitled Infinite Life Fitness.  She is also an athlete of over 10 years with additional knowledge gained from several trainers and coaches.  Be sure to check her out in her corner of the World Wide Web (Infinite Life Fitness) and look forward to more weekly guest posts from her here at HHB.  Don't forget to "like" her fitness Facebook Page as well.

P.S.  If you have any questions for her or would like her to write a guest post on a particular subject, leave a comment below.

STEPHANIE'S GUEST POSTS
A Healthy You in 2012!
Valentine Day Treats … Lower in fat but still so YUMMY!
Reader's Question: How to Gain Weight
Simple, Healthy Recipes for a Busy Schedule
Foods to Fill You Up
Fitting Fitness Into Your Busy Life
Women's Fitness: What's True and What's False
Fitness Fashion 101

How I Avoid Type II Diabetes

From the CDC: "Type 2 diabetes accounts for 90%–95% of diabetes cases and is usually associated with older age, obesity and physical inactivity, family history of type 2 diabetes, or a personal history of gestational diabetes. ...  Type 2 diabetes can be prevented through healthy food choices, physical activity, and weight loss. ... . A person with diabetes has a shorter life expectancy and about twice the risk of dying on any given day as a person of similar age without diabetes." {Source}

Type II diabetes is a part of my family history.  My late maternal grandfather had it.  My older brother died from it.  My mother has it.  I want to avoid it.  Because of this reality, and because I generally want to remain healthy, my meals have the following guidelines:

• eat a lot of fish, fresh vegetables, and whole grains (instead of processed grains).
• only eat sweets (i.e., cakes, cookies, ice cream) once every couple of weeks or month. 
• eat dried fruit to satisfy my sweet tooth.
• rarely eat beef or other red meat.
• refrain from sodas and juice cocktails.  
• drink water and 100% cranberry juice.
• only use extra virgin olive oil to cook.

If you have a family history of type II diabetes, then you may want to read the following links for how to avoid the disease:

TYPE II DIABETES - MAKING HEALTHY FOOD CHOICES
TYPE II DIABETES - OTHER PREVENTION
TYPE II DIABETES - CAUSES, ETC.

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Twist Series: Strong vs. Weak Twists

Demonstration of a "weak" twist.

"Strong" twists frizz far less and last longer than "weak" twists. So what is a "strong" twist?  How do you make one? Naptural85 explains it in this video (starts at 1 minute 23 seconds):



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Fitness Fashion 101

By Stephanie of Infinite Life Fitness

One of the most important things that is most often overlooked when someone thinks about fitness and getting healthy is if they are actually wearing the right things to workout in!

There are some VERY important staple items that women (and men) need to have in order to be prepared for their rigorous workout routines.

1) Good, comfortable, appropriate shoe!
One of the most common mistakes that people make is that they start working out with just any average pair of shoes…or a pair of shoes they have tucked in the back of their closet.
It is optimal to find a shoe appropriate for the activities you plan to be doing.
If you do go out to find a new pair of shoes, running shoes are meant for running and walking shoes are meant for walking. These shoes are designed to help give you support in targeted areas. For those who will be jogging, walking, and spending time in the gym, cross-trainer shoes are a good suggestion. These shoes are usually light weight but also give you great support in all of the main areas. Most (if not all) major shoe stores have workers that are supposed to be educated on what type of shoe is best for certain activities. So if you are ever in doubt please be sure to ask!
Also your workout shoes should be used for one thing…to work out in! They should not be used for everyday common uses. Even if you need to break them in, break them in by working out in them. That is the best way to get the optimal use out of those shoes.

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2) ATTENTION WOMEN: Are you working out with the right sports bra?
Yes sports bra…not a regular bra…but a bra made to support you during your workouts.
When looking for a GOOD sports bra, be prepared to spend a little money on one. But in the end it will be worth it! You want to find a bra that will house each breast in its own cup. This is the best to find because it can help reduce bouncing significantly compared to regular shelf bras and help support them. Look for “High Performance/High Impact” on the bra sale tag. This is a good indication that the bra is built to help support you through high intensity workouts. You also want to try to focus on bras that come in bra sizes and not the regular small, medium, or large. This is because the bras built to specific sizes are better engineered to fit your body type. Purchasing your bra from a “bra store” is also a good idea because the workers there can fit you into a bra that works best for you. Be sure to give the bra a test run when you try it on. Don’t be afraid to jump around and flop your arms (as if you are doing real exercise activities). This will allow you to know if the bra is comfortable to workout in. Also, you can check out this article for some great sport bra options.

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3) Are you wearing the right clothes?
To be honest I like to wear old t-shirts and a pair of basketball shorts to workout in. The attire you wear it strictly up to what YOU like. Some people like to wear form fitting clothes and other like to wear baggy clothes. No matter what you wear, make sure you are comfortable in them and that they do not limit the activities you will be able to do during your workout. It is suggested that you remove your sweaty clothes as soon as possible after your workout. Those sweaty clothes house sweat, bacteria, and dirt/oils secreted from your body. Try to wash whatever clothes you wear according to the washing label. Washing clothes in the wrong temperature/condition can cause more wear and tear on the clothes and not allow them to last as long. Ladies, you may want to consider washing your bras and high elastic sports tops/bottoms in the gentle cycle to help preserve the elastic that is in the clothing. Try not to wear the same outfit several times in a row if you can avoid it (yes this includes socks). It has been suggested to let your workout clothes dry out instead of balling them up and throwing them in the hamper right after a workout. This will allow the sweat to dry out and limit the chance for more bacteria growth or the growth of mold/mildew.

I hope these few simple tips will help you when starting (or continuing) your workout routines. Some of the things listed will also help you prevent injuries with your workout (having the right pair of shoes is very important to help limit the chance of injury).

Please feel free to stop by my site infinitelifefitness.com for more fitness and health related topics.