Eating the "Right" Kind of Protein Can Help You Lose Weight

In my endless search for ways to be healthy, stay young, and maintain my youthful vitality, I came across an article on how eating high quality protein will actually curb your appetite, improve cardiovascular health and more. It's reminiscent of my Low Carb diet days, but now researchers have determined that there is validity to this way of eating. What research says is that to net the health-promoting benefits of protein, experts recommend lean, high quality choices: fish, skinless poultry, lean meat, egg whites, low fat dairy, and legumes. These newer findings simply suggest the impact of protein on health is more far reaching than health experts first realized, and that perhaps protein is a key player in keeping the heart healthy, the blood sugar level, and appetite and weight all under control. If weight loss is your goal, plan on incorporating a little more of the high quality protein into your meals. Click here to read more.

How To Get Great Work-Out In The Pool

I recently made the jump... into the pool! It has been YEARS since I last did a swim work-out, but I have been hearing about the great results people are getting from their swim routine. This also a great way for aging baby boomers to stay young increase fitness and cardiovascular health. No jarring on the bones and joints, and it can be quite a stress relief as you get into your zone. If you want an even better work-out, try the following helpful tips by Mark Schubert, head of the U.S. National Team and seven-time Olympic swimming coach.

• Keep Your Heart Rate Up - to around 80% of your maximum heart rate for as much of your work out as you can. To ensure you are staying in the "zone" stop after every 10 to 15 laps to count your pulse, using the pool clock, counting for six seconds then tack a zero onto the number. Vigorous swimming can burn up to 680 calories, based on a 150 pound woman.
• Play with Pool Toys - by incorporating kick boards, hand paddles, swim fins or those foam buoys you place between your legs. Not only will you burn more calories, but it these toys will help you tone arm and leg muscles, too.
• Change it up - by breaking up your laps into what pros call a ladder. Start with one lap, then two laps, three laps, four laps, five laps, six laps, and back down with, five laps, four laps, three laps, two laps, and finally one lap. Give yourself a rest of 15 to 30 seconds between each segment.
  
• Get Racy - Swimming fast burns calories better, but you don't have to speed through your whole workout to get the benefits. Try doing one length easy, then one length fast, two easy then two fast and so on. This is also a good way to work up your stamina.
  
• No Rest For the Weary - No more than 10% of your water time should be spent loitering in your lane. Try cutting your rests in half or limit your rest to 10 second pauses between laps or intervals.
  

Staying Fit & Having Fun - A Healthy Spin on Things!

About Three years ago I decided that jogging was going to do my knees in and it just wasn't so enjoyable for me anymore. That's when I started evaluating my choices based on my age, my location and my exercise time constraints

I live in California (I'm lucky to have decent weather most of the time), in a small town with beautiful rolling hills and lots of horse ranches and vineyards. I looked around at what people who came to visit did, (besides all the touristy things like wine tasting and eating pastries), and realized that a majority of them cycled. Turns out there are an amazing amount of great cycling routes right outside my front door.

I started my cycle fitness by taking spin classes. It may not be necessary for everyone to start this way, but it gave me the confidence to know that I had built up the stamina for staying out for an hour or two on my bike. Another way to do this, is to purchase a "trainer" for your road bike. It is a stationary device in which you place your bike and do your work out without leaving your house, garage or where ever you place your trainer and bike combo. This is also a good way to get to know your bike, how to shift the gears, where to place your hands, etc.

Now it was time to do some serious cycling, so I signed up for a few local events. I started with the 50 mile rides and worked up to the 100 miles rides. Now I am hooked! What a great way to get out, see the beautiful countryside and get invigorated.

Burn calories and boost your cardiovascular health. Biking is a low-impact way to accomplish both of these. It's an idea activity if you have lower-back or knee problems.

Before exercising, Stretch out. Do gentle movement-based stretches like arm circles and walking lunges to increase your range of motion. After your ride, when your body is sufficiently warm, switch to held stretches, like hip flexor stretch (good for hips tight from sitting at a desk).

When considering which bike to purchase...
First, decide what type of riding fits your lifestyle and agenda. For trail riding, choose a rugged mountain bike. For riding long distances on paved roads, choose a lightweight, speedy road bike. For commuting to work or running errands (a great way to burn calories while you accomplish daily tasks) consider a hybrid bike, which combines some features of mountain and road bikes.

Does your bike fit you properly?
As a general guideline, you should be able to stand over the bike, with your feet on the ground, with an inch or two of clearance between your tailbone and the top bar of the bike. The saddle should be sized to support your sit bones but not your entire rear-end.

Choose a bike based on how comfortable you feel on it, how easy it is to switch gears and whether you feel confident on it.