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Monthly Archives: January 2018

  • Eight Tips for Fighting Winter Illness

    Posted on January 30, 2018 by Core Products

    By Brian Acton

    sickDuring the winter months, you’re much more vulnerable to catching a cold or the flu. There are a few reasons people are more vulnerable to these illnesses when it’s cold out; possible causes include more time spent indoors in close proximity others and a seasonally weakened immune system. But no matter the cause, there are things you can do to naturally boost your immune system or avoid viruses.

    Here are eight tips for fighting winter illness.

    1. Get Your Flu Vaccine

    Ideally, you should get your flu vaccine by the end of October, before the flu really starts to spread. But if you haven’t been vaccinated this season, you can still benefit from a vaccine in January or later. It may take up to two weeks for antibodies to develop as a response, so get your flu shot as soon as you can.

    1. Get Your Vitamin D

    Vitamin D helps regulate your blood pressure, reduces the risk of diabetes and arthritis, and bolsters your immune system. But during the colder months, people tend to stay inside, and lose out on the primary supplier of Vitamin D - directly exposing the skin to sunlight. A Vitamin D deficiency may develop, but you can keep your levels up by taking an over the counter Vitamin D supplement.

    1. Get Your Rest

    Not getting enough sleep is linked to a long list of physical and mental issues, including a weakened immune system. Even mild sleep deprivation leaves you more vulnerable to viruses and respiratory illnesses. Getting at least seven hours of sleep will leave you more prepared to resist illness.

    1. Eat a Balanced Diet

    A balanced diet that includes protein, vegetables, fruits, and omega-3 fatty acids can help keep your immune system running smoothly. A diet that’s with too many much sugar, fat, or empty calories can leave your immune system depleted. Make sure you’re eating a balanced diet.

    1. Exercise

    Regular exercise can help you feel great and increase your immunity to certain illnesses. Of course, exercise also bestows a huge variety of other physical and psychological benefits.

    A moderate, consistent exercise routine is the best bet for most people. Avoid overdoing it, as you could injure yourself or even increase your risk of illness.

    1. Wash Your Hands

    One of the most common vehicles for spreading germs are everyday objects in common spaces – doorknobs, computer keyboards, elevator buttons, and more. If you touch something that’s covered in germs, and then touch your mouth or nose, you can get infected. The best way to avoid germs is to wash your hands regular and thoroughly, with soap, for at least 20 seconds at a time.

    1. Reduce Stress

    Chronic stress can take a psychological and physical toll, and even suppress the cells you use to fight off infection. If you live under constant stress, you’re putting your health at risk. Try to take steps to remove some stress from your life.

    1. Stop Smoking and Drinking

    There is evidence that smoking and drinking weakens your immune system, making you more likely to get sick. If you drink or smoke, you should try to give up these habits – at least for the winter months. Of course, it’s advisable to give up smoking altogether and only drink in moderation.

     

    Sources:
    https://www.cdc.gov/flu/protect/keyfacts.htm
    https://medlineplus.gov/ency/article/007165.htm
    https://www.webmd.com/food-recipes/features/vitamin-d-vital-role-in-your-health#1
    https://www.webmd.com/sleep-disorders/features/immune-system-lack-of-sleep#1


    This post was posted in Education

  • Seven Ways to Get Exercise When It’s Cold Out

    Posted on January 26, 2018 by Core Products

    By Brian Acton

    swimmingIf the great outdoors is your favorite venue for getting exercise, cold winter weather can put a real damper on your workout routine. Cold temperatures can make it unpleasant to exercise outside; throw in snow, ice, or freezing rain, and an outdoor workout could be dangerous.

    Nevertheless, you need to get regular exercise to stay healthy. Luckily, you don’t have to go into hibernation all winter. Instead, you can move your workout indoors.

    Here are seven ways to get exercise indoors when the weather gets cold.

    1. Join a Gym

    Gyms aren’t for everyone. But they stock a wide range of exercise equipment, have perks such as showers and fitness classes, and even offer a way to get out and make friends.

    If you only need a place to work out until the spring, you could sign up for a month-to-month membership and cancel once the weather warms up.

    1. Join an Indoor Pool

    If you have a local indoor community pool, now is the perfect time to become a member. Indoor pools can provide blessed relief when you’re craving a dip in the middle of winter. Plus, swimming is a low-impact cardio exercise that is easy on your joints and muscles.

    1. Fire Up an At-Home Workout

    There are plenty of home workout DVDs and programs that range in intensity, goals, and price. Whether you’re looking to boost your heart rate or shred your abs, there’s an at-home workout product for you. Even YouTube is full of free workout tutorials and videos. All you need is a screen, some content, and the willingness to hit “Play.”

    Of course, do your research before you buy a workout program. They aren’t all created equal.

    1. Indoor Classes and Recreation

    There are plenty of indoor workout classes you can take to shake off the winter blues. Cycling, kickboxing, and boot camp classes are a few of the popular ways to get an indoor workout in a community setting.

    Other creative indoor ways to break a sweat include racquetball, indoor rock climbing courses, and even laser tag.

    1. Get an Exercise Machine

    If you don’t mind the expense, an indoor exercise machine could be a good permanent addition to your home. Rowing machines, treadmills, and stationary bikes allow you to get a great workout without leaving the house.

    If you want a full workout experience, check out our guide on building a home gym.

    1. Create Your Own Routine

    Even if you don’t want to buy exercise equipment, you can create your own workout routine at home. Lunges, planks, pushups, and squats can make up an intense workout routine that requires no extra equipment. You can even use stairs to recreate the Stairmaster experience.

    1. Clean

    If you want to multitask, cleaning is a good way to get moving. Cleaning activities can range from light exercise like sweeping to hard labor like reorganizing a cluttered garage. You’ll be simultaneously burning calories and improving your home.


    This post was posted in Education

  • Eight Tips for Establishing a Consistent Exercise Routine

    Posted on January 17, 2018 by Core Products

    By Brian Acton

    exerciseA new year is the perfect time to commit to a new exercise routine. But if you aren’t accustomed to consistent physical activity, you may have trouble starting or sticking with a fitness regimen. To commit to a long-term exercise routine, you’ll need to plan effectively, establish good habits, and stay engaged.

    Here are eight tips for establishing a consistent exercise routine.

    1. Establish Your Goals

    Many times, people set nebulous goals, such as “get in better shape” or “be more active.” But no matter what you want to accomplish, your odds of success are better if you have specific goals, such as:

    • I want to run a 5K in July
    • I want to lose 10 pounds this year
    • I want to exercise four times a week

    Clearly defined goals will help you set up an action plan to achieve them.

    1. Do Your Research

    Once you have goals in mind, you need to determine how you’re going to reach them. Depending on your knowledge of fitness and exercise, you might want to do some online research or reading to develop a fitness routine. You may even need to talk to a professional, such as a personal trainer, to help you design an exercise program. If you need to join a gym or get some equipment to prepare, now’s the time to start that prep work.

    1. Create a Routine

    Once you know what you need to do, you should write down your exercise routine and use it as your action plan. The Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity every week. You could use that as a start point, or use your own guidelines. Make sure to write down the specific exercise(s), the amount of time they’ll require, and when you can do them.

    1. Set Aside Time

    Now that you have a routine in place, you need to find time to follow it. Make sure to block off time on your calendar – otherwise, it’s too easy to procrastinate or forget about your commitment. Whether you need a paper calendar on your fridge or calendar reminders on your smartphone, make sure you’ve logged time to set aside for exercise.

    If you’re short on time, replace longer workout sections with short bursts of exercise.

    1. Start Slow

    If you’re just starting (or getting back into) exercise, you should avoid overexerting yourself. Start slow – for example, with light weights or a short walk - before increasing intensity. Over time, you can gradually increase the difficulty of your workout. While starting an exercise routine should be challenging, it shouldn’t put you at risk of injury.

    1. Switch It Up

    Doing the same exercise day in and day out can get boring. Once you’ve been exercising for a few weeks or months, start working in some new activities to challenge yourself. If you usually jog, try swimming or biking. Different activities can help you stay engaged.

    1. Take Breaks

    Whether you’re a couch potato or a seasoned athlete, the body needs rest. Make sure to work in rest periods (perhaps a rest day) into your routines so your body and muscles can recover. Make sure to stretch!

    1. Track Your Progress

    Whether you’re trying to lift heavier or run a 5K, track your progress. At times, you may fall short of your goals - but if you’re exercising consistently, you should see gradual progress. Making progress will help keep you motivated to keep going!

    Sources:
    https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916


    This post was posted in Education

  • Nine Ways to Make Your Work Lunches Healthier

    Posted on January 11, 2018 by Core Products

    By Brian Acton

    healthylunchCommitting to a healthy diet can be challenging, especially when you have a busy work schedule. When you’re swimming in deadlines, emails, or client requests, it often seems easier to scarf down a quick, calorie-laden meal and get back to work.

    But with a little planning, you can easily maintain a more balanced diet, even when you’ve got work to do. Here are nine ways to make your work lunches a little healthier.

    1. Pack Your Lunch

    If you go out for lunch regularly, it might be time to substitute a packed lunch a few days a week. When you dine out, it’s much more tempting to order something decadent on the menu. When you pack a healthy lunch ahead of time, you’re more likely to stick with that option. Try to increase the amount of lunches you bring from home.

    1. Eat at Healthy Establishments

    When you do go out for lunch, try to frequent restaurants with a focus on healthy food (or at least, more than one healthy option on the menu). When you visit restaurants with a focus on fattening food, you’re more likely to order a meal you’ll regret later. You might want to steer clear of fast food joints altogether.

    1. Plan Your Meals

    Planning your lunches ahead of time takes a little extra work, but can make a huge difference for the quality of your meals. By planning out lunches and picking up supplies on your days off, you can more easily stick to a healthy plan.

    1. Cook Ahead

    As you plan your meals for the week, you might want to choose meals that can be prepped ahead of time. If you can prepare your work week’s lunches ahead of time, you’ll be able to grab your lunch from the fridge each morning before you head out the door.

    1. Substitute Fruit and Vegetables

    If you want to remove an unhealthy element of your lunch - such as a bag of chips or a candy bar - don’t just eliminate it if you’ll still be left hungry. Replace it with a healthy substitute such as fruits or vegetables, which can be just as filling but much healthier.

    1. Make Use of Leftovers

    Whenever you cook a delicious and healthy dinner, try to make enough to save for lunch. Boxing up leftovers for tomorrow’s lunch is dead simple.

    1. Find New Recipes

    If you’re fatigued by the same lunch day in and day out, it might be time to think outside the box. Eating healthy doesn’t have to be boring, or even labor intensive. Cookbooks and websites are full of ideas for delicious, simple, healthy meals. Pinterest is a great place to start.

    1. Bring Snacks

    If you feel ravenous by lunchtime, you should try bringing a few healthy snacks to get you through the morning. A few nutritious snacks will keep you energized and prevent you from pigging out at lunch.

    1. Get Some Exercise

    If you spend a lot of time sitting at your desk, your lunch is the perfect opportunity to get in some exercise. Use your lunch break to take a walk around the block or your workplace. You’ll burn off a few calories and give yourself a refreshing break.

    Sources:
    https://www.positivehealthwellness.com/diet-nutrition/step-step-guide-prepare-filling-healthy-meal-plan/
    https://www.positivehealthwellness.com/diet-nutrition/one-guide-healthy-office-lunch-packs/


    This post was posted in Education

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