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7 Things for Kids and Families to do at the JCC

To be honest, there are many, many more things for kids of all ages to do at the JCC! We just wanted to highlight a few things you may not have known.* Most important: We want you to come here and HAVE FUN!!!   Our South Hills branch offers its own brand of fun in its swimming pool, multiple outdoor playgrounds, gymnasium, access to hiking trails in …

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Let’s Start a Resolution!

Happy New Year! This time of year is great to reflect and plan. What do we want to do with our fresh, shiny new year? Do we want to take that trip we’ve always wanted to, tackle a new challenge, get a new job or career, or continue to work towards some of the goals we have tried before but haven’t quite accomplished yet? It can …

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Mid-Year Check-In

We are already halfway through 2018! How are those New Year’s Resolutions going? Have you completely forgotten them or just haven’t had the time to start yet? If you’ve stalled with your goals or haven’t reached them, no worries. We still have 6 months left in 2018 to conquer them! Below are some tips on how to refocus and accomplish more in 2018 than previously thought: …

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New Equipment: Connecting You to New Challenges!

Our new equipment is, of course, state-of-the-art, but these latest additions also bring a new dimension and many new possibilities to your workouts: Connection. Some of our new equipment is in line with the fitness trend for HIIT Classes/ Interval Training, with equipment that lets the user change the intensity of their workout quickly without having to make a lot of adjustments to the machine. First, let's …

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Want to feel better? Try exercise (we’re here to help)

If you want to feel better without taking medicine, try exercise. Studies continue to support that exercise at any age provides multiple benefits -- controlling/preventing osteoporosis, relieving stress, reducing heart disease, preventing diabetes and preventing falls. Don’t worry if you've never exercised, or if you have stopped for some reason.  Being physically active can help you to keep doing the things you enjoy and stay independent as …

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Minestrone Soup for the Soul

Flu season is in full swing. It seems like you can’t go anywhere without hearing about someone who has the flu or at least someone sniffling or coughing. Other than standard precautions of hand hygiene and getting the flu vaccine what can you do to keep yourself from getting sick? Food of course! I’m sure the first thing that came to mind when I said food …

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Combat Sickness During Flu Season

Each year, the typical adult can expect to contract 2 to 3 colds, according to the Centers for Disease Control and Prevention. Skip the flu vaccine and you set yourself up for a bout of that as well. But it doesn’t have to be that way. Aside from good hand washing (with soap and water for at least 20 seconds), there’s a lot you can do to …

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Why do fitness training 3D?

A lot of us have fitness goals in the gym.  One of the more common goals is to get stronger, which is great as there are numerous benefits to strength training. To get stronger, we need to figure what exercises to do, how much, how often, etc etc…and this is where things can get messy.  We can modify: how high/low how far how heavy how fast …

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New Year, New You: Forming New Habits

As we head into a new calendar year, many people will reflect upon the previous year and look forward to the New Year. We will all be inundated with “New Year, New You!” type of advertisements. So what exactly do you want to accomplish in 2018? Is it something health related such as losing weight, growing your business or starting a new business, or is it …

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It’s about the oil

I'd been making latkes for many years before I finally realized something about this food tradition: Chanukah is the oil holiday - a celebration of miraculous oil that lasted 8 days. For me, good latkes are a small miracle too. Over the years, I've learned a few tricks to making (what I think are) the best latkes. The recipe: Joan Nathan's from her classic book, The …

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Stuff the Turkey, Not Yourself

Though most Americans are likely to gain 3 to 7 pounds during the Holiday season, with some careful planning this does not have to be your story. By implementing a few simple tips you can stay healthy through the Holiday season without gaining weight. Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help …

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Three Months of Fitness: A Member’s Experience

Follow Bobby West, age 28, as he focuses on losing 100 lbs. A Coldwell Banker real estate agent and 6th generation Pittsburgher who lives in Squirrel Hill, Bobby says, "I've always been a fat kid. I just love food." Now he's focused on getting his weight to 235 lbs., and he already lost 15 lbs. in his first month. Bobby will be blogging about his workouts with Personal …

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Make Dinner a Family Affair

As you settle into the school year, mapping out your busy agenda - juggling soccer schedules, carpools, and dance classes - don’t forget to include one of the most valuable activities: Family meals. The benefits of sitting down together are remarkable. Children who take part in family dinners tend to eat healthier, do better in school, develop higher self-esteem, eat more nutritiously and have fewer behavior …

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Mindful Eating: An Experiment

Follow-Up - What I've Learned It has been a few weeks since I started my experiment with mindful eating. In that time, I’ve gone on vacation with friends, had multiple visitors to my home, and done lots of other summer activities. It has been a fun and enjoyable summer. And I must say, not having to painstakingly count every calorie that I’ve consumed has helped me enjoy …

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Drink your water!

It's Drinking Water Week -- a good time to remind us of the many, many benefits of drinking water. Here are some of the benefits of staying hydrated from Patti Sciulli, our JCC expert on fitness and building a lifelong healthy habits: Improved digestion: Every system in the body requires water to function properly. Water helps distribute the nutrients we consume, making the vitamins and minerals …

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Make a Meal of Hamantaschen!

Don't get me wrong; we LOVE traditional hamantaschen. Yiddish for "Haman's pockets" and also interpreted in old legend as Haman's three-cornered hat, some of us consider these delectable sweet pastries as a way to get back at Haman, the villain in the Purim story in the Biblical Book of Esther. To commemorate his downfall, we eat his hat! Miriam Szokovski, in an article on unique hamantaschen recipes, was really thinking outside the box, or …

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Celebrate the Slow Cooker

Among the many important events in the new year, January is National Slow Cooking Month. The ubiquitous slow cooker - the small appliance that makes it all happen - should not be taken for granted. How wonderful is it to be able to throw a bunch of ingredients into a Crock Pot just before leaving for work in the morning, set it on low, and then come …

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Holiday Eating Survival Guide

Oh no! Here they come! Are you bracing yourself for cookie trays, gratuitous boxes of chocolates and endless office parties? I just saw my first Whitman’s Sampler yesterday. And that’s just the beginning! But if you think I’m about to advise you to drink a gallon of water before every party, head for the raw vegetable tray at the buffet table, or virtuously decline every …

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Ask the PT: Hot or Cold?

I am often asked whether heat or ice is better to use for pain or minor injuries.  Like many answers in the physical therapy world, it depends. The first 48-72 hours after an injury is known as the acute phase. There will be localized pain, inflammation and possible redness at the injury site. During this time it is appropriate to use ice.  The goal is to …

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Meet Deborah Brooks

Hey everyone! Welcome to the third installment of our health and nutrition blog. I’m Deborah Brooks, one of the JCC registered dietitians, and I want to tell you a little bit about myself. I’ve been working at the JCC for about 5 years, counseling and teaching classes.  I also own my own nutrition consulting company, Deborah Brooks Awareness Nutrition. I love the field of nutrition and I’m …

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Millie’s Homemade Ice Cream

If you're wondering what that long line is across the street from Casbah on Highland Avenue, people are waiting to try Millie's homemade ice cream. It's worth the wait. Millie's is the brainchild of husband and wife duo Lauren and Chad Townsend. Chad was the executive chef at Salt of the Earth. Before opening their brick-and-mortar storefront in Shadyside, the couple made ice cream out of their home in Wilkinsburg, …

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Father and Son: Klezmer Insights

PSO Brings Music for the Spirit to the JCC The JCC's Katz Theater will be the site of a special Pittsburgh Symphony Orchestra Music for the Spirit event - Father and Son: Klezmer Insights on Wednesday, June 15. Noah Bendix-Balgley, the former Concertmaster of the PSO, will share a behind-the-scenes look at Klezmer in anticipation of the June 17-19 world premiere of his new violin concerto, Fidl-Fantazye: A Klezmer Concerto. …

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Yummy! Matzah

So many of us have an ongoing relationship with matzah.  You might be one of those people who loves it so much that you eat Tam Tams all year round.  You might have a preference for a brand either out of habit or as the result of an intentional taste test.  You might be dedicated to a particular type: Egg, Whole Wheat, Lightly Salted….  You …

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Get your tickets now: JFilm festival  opens tomorrow

Opening tonight is one of my favorite events - JFilm: The Pittsburgh Jewish Film Forum. Every spring, JFilm brings in a whole range of films from Israel and around the world—true stories, comedies and dramas that often wouldn’t make it to town otherwise, some provocative, some moving, some roaringly funny and almost all, a treat. For me, one of the most enjoyable films from previous festivals is …

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Square Cafe–With Love

Community Spotlight: Sherree Goldstein, Community Champion It’s often said that it takes a village to raise a child. It’s no stretch to say that it takes a Sherree Goldstein to raise a community. “In 2003 I had the vision to bring fresh seasonal and local food to Regent Square,” Goldstein writes on the restaurant’s website. “The quality and tastiness of the food were as important to me …

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I’m Thinking of Spring

Even as we dig our way out of our first (and hopefully last) major snow storm of the winter, I am thinking about SPRING. After all, Tu biShvat begins on Sunday, January 24 at sundown. If you have cabin fever and want to bring spring into your world, might I suggest three things: Plant a tree in Israel!  No need to wait for your next trip, just click …

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39 S’more Recipes That Will Warm You Up for J&R365’s Next Event

On January 31, our next J&R365 event will take place at the Family Park. Expect a day filled with arts & crafts, sledding, hot cocoa and of course, s'mores! To get you ready, we came across this Buzzfeed listicle of amazing s'more recipes that we will try out, but we won't blame you if you can't wait and go ahead and test cook some beforehand. Don't forget to register by January …

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I am Not Done SCREAMING!

Will you SCREAM with me about HATE SPEECH and how it can lead to HATE ACTION? Elie Weisel teaches us: One of the Just Men came to Sodom, determined to save its inhabitants from sin and punishment. Night and day he walked the streets and markets protesting against greed and theft, falsehood and indifference. In the beginning, people listened and smiled ironically. Then they stopped listening; …

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Yiddish at the JCC: Keeping Memories Alive

Mary Marks keeps memories alive. Once a week for the past 20 years, she has volunteered to lead a Yiddish Conversation class. “She gets a mob,” said one of the students at a recent session. The class was started in 1989 by Ann Cohen, whose hand-written transliterations are still being used today. When Cohen passed away in 1995, Marks became the class leader. The class starts with …

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STAND UP! Be the SHAMASH

Each and every year, as we light the candles for Hanukah, we are very particular to ensure that the shamash serves its purpose. You know what I am talking about: the shamash (helper candle) is supposed to a light the fire for all eight days.  It has a weighty responsibility, that shamash, when it comes to the rituals of Hanukah.  Without a shamash, the other 36 …

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The JCC Last Minute Gift Guide

Hanukah starts Sunday evening and Christmas is just around the corner, so we took some time to explore some awesome ideas for those still looking for the ultimate last minute gifts for friends and family. Successful last minute gift shopping is a skill. Nothing to feel bad about; we've all been there. Let us help. We have compiled some great options that range from online to something you can …

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“Self Portrait” — a Portrait of Hope

As we retreat into the warmth of family and holiday tradition, we’d like to share a poem that envisions the shared values of our community. Self Portrait The Day After The Paris Massacre Today I identify with my All-Clad colander on the granite counter between my kitchen and the table where sits my racially, all-clad American family. I pour a boiling pot of noodles through the colander into the sink. The water runs off but the noodles stay, ready for …

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Pittsburgh Pizza — Who Knew?

My jaw dropped when I looked at the food column in the New York Times last Sunday. One of my favorite food writers, Mark Bittman, chose to make his farewell column, entitled "Slice of Heaven," about Bread and Salt Bakery in Bloomfield. Not Queens. Bloomfield, Pittsburgh. I'm not going to lie; I was confused. First, because I've been in Pittsburgh long enough to enjoy its under-the-radar-ness, …

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Entering the Season of Books

As our finger tips scroll through the rest of the summer weeks listed on our phones, we are preparing to enter the season of books. Our students are anticipating the end of summer reading assignments – so many pages divided by so many days… ‘I can do this… tomorrow’. Our business leaders are preparing to close the books on the 3rd quarter of 2015 and open …

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Lack of Physical Activity

Many of the health and weight problems that people face today are related to a lack of physical activity. Although we are “on the run” during the day, we’re sedentary as we drive, work, watch TV and use the computer. On top of that, modern technology gives us time-saving shortcuts like dishwashers, car washes, escalators and remote controls that encourage us to do even less. …

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May is National Osteoporosis Awareness and Prevention Month

A time to remember the importance of preventing osteoporosis, a disease that causes bones to become weak and brittle. Half of all women (and one-quarter of men over 50) will break a bone due to osteoporosis, according to the National Institutes of Health. But this disease is largely preventable through healthy lifestyle choices. Strengthen your bones from this month forward by starting with these simple …

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7 Ways to Measure Progress

Start an exercise diary. Write down what you did and how it made you feel. Take a "before" picture and post it on your refrigerator, then taken an "after" picture shot every month or so and compare. Try on your skinny jeans every other Friday. Do push-ups twice weekly; once weekly, write down your number of reps. If your energy level is up and you're sleeping better, something is …

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Six Reasons to Get Off the Couch

Physical activity helps you lose weight by burning calories, boosting resting metabolism and buffering you from bone and muscle loss that can result if you diet alone. High levels of physical activity can decrease your risk of colon cancer by 40-50%. Exercise helps you get better sleep. In one study, people who walked more than 6 blocks a day had 1/3 fewer insomnia problems than their less …

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31 Days to a Healthier Diet

Drink water. It’s the only beverage your body really needs and craves. Gradually replace soda, flavored coffees, sugary drinks and other high-calorie drinks with water. Aim for 6-8 cups each day. Too busy to cook healthy? To save time, use your crockpot, cook and freeze large batches of food. Buy pre-cut or pre-cooked ingredients, and keep an organized grocery list. Avoid trans fats. They increase your risk …

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You Are What You Eat

You’ve probably heard the phrase “you are what you eat.” While it’s true that food is fuel, it’s also true that food is broken down and transformed into cells, hormones, muscles and YOU! When you think of food in this light, it can make it easier to make healthy and nutritious choices for your body. March is National Nutrition Month-a time to focus on making …

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Heart Disease is the #1 Threat to Women.

Breast cancer is foremost in many women’s minds, but heart disease is the nation’s number one killer, and women are the prime target. Every year, more women than men die of heart disease and stroke. The overall lifetime risk of dying from breast cancer is 3 percent. For cardiovascular disease or stroke, it’s nearly 50 percent. While the numbers may be stacked against women, it’s possible …

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Heart Disease

Focus on one small thing at a time to help you lower your risk of heart disease and improve your quality of life. Don’t smoke. Smoking damages more than just your lungs. It hardens the arteries, raises the blood pressure and causes an irregular heartbeat. Find a smoking cessation program and kick this habit. Monitor your cholesterol intake. Your body needs cholesterol, which is found in animal …

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Stick to Your Resolutions

If you’re still holding firm to your resolutions, give yourself a high five-you’re almost half-way to sticking to them for good! The reason: it takes roughly 30-60 days to make or break a habit. The bad news: temptation grows, not decreases, as you begin to change your behavior. Knowing that the next couple of months will take more commitment than ever, here are a few …

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Realistic Timeline

Make a realistic timeline to stay on track. Deadlines turn wishes into goals. Give yourself adequate time to complete each action step and choose a date to reach your overall goal. If you haven’t started working on your goals…TODAY is the day! “I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen”. Frank Lloyd Wright  

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Creating SMART Fitness Resolutions

It is now the second week of January. You have vowed that THIS will be THE YEAR! You are going to make it to the gym, eat more vegetables, and work on your stress. And then, life happens. You slip back into old habits and once again feel frustrated at yourself for not keeping your promise. Albert Einstein advised us that, “insanity is doing the same …

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New Year. New You.

January… the time of year we get to start fresh and define what we want to achieve in the upcoming year. But how many years have you set a goal only to falter part way through the process? It happens often because we tend to set goals that are too lofty. That’s not to say that we shouldn’t aim high, but we do need to …

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Plan now to do less, spend less, worry less… and enjoy more!

Keep things simple. Don’t compete with last year’s events-or the next door neighbors. Let go of unrealistic expectations. Underbook yourself. Allow more time than you think you need. Take a few quiet moments for yourself each day. Think about your purpose in life and how you express kindness and love. Breathe deeply. Take time to smell the gingerbread. Spend time with people who truly care about you. Set a budget for …

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Healthy Holiday Habits

The Holiday season does not have to mean weight gain. Here are a few healthy habits that are easy to follow during the holidays to keep you on the right track to a healthier lifestyle. Keep a food diary. If you write down what you eat, it will make you think twice about overindulging. Be aware of beverages. Alcoholic drinks are easily 100-300 calories or more per …

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Holiday Meals

This holiday is a bit of a challenge for most highly-health conscious individuals. All that good food and drink can add up and before you know it, you have consumed well over a day’s worth of calories in just one meal.  Honestly, a once-per-year day of overeating isn’t likely to sabotage your diet plans, though sustaining this eating behavior throughout the Holiday season might lead …

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The Best Ways to Find Your Motivation

You can read hundreds of articles and talk about getting healthier until you’re blue in the face, but all the knowledge in the world won’t do you any good unless you’ve got the motivation to go with it. And even though getting motivated might sound like the easiest part, it’s actually the trickiest. It’s all too easy to plop down on the couch instead of …

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Two Steps Forward

Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, tracked your blood sugar religiously and exercised like it was going out of style. You were confident in your ability to stick with a heart-healthy lifestyle. Then certain tragedy struck! You ate the piece of birthday cake and blew it. Or worse, …

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Unexpected Ways to Track Your Progress

You’re committed to a healthy lifestyle. You started exercising, ditched the soda for water and brought healthy fruits and vegetables back to the center of your plate. Then you step on the scale, only to find that you haven’t lost a single pound after all your hard work. And now you’re asking yourself, “Is it even worth it?” Of course the answer is YES! Although weight …

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Where Do the Days Go?

How often do you ask yourself, "Where did the day go?" Is this a common question in your life? Many of us pack so much into our daily routines, there's no time to relax-let alone exercise. Lack of time is one of the most common excuses for not having a decent fitness regimen. But do you realize that in the time it might take you …

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Healthy habits – Healthy Living: Science-backed Tips to Help You Stay Healthy and Feel Great!

Choose power-house veggies: Those are the ones that are the most nutrient-dense, pack lots of vitamins and minerals into every calorie, and are strongly associated with reduced risk of chronic disease. According to a recent study that analyzed 47 fruits and vegetables the top 10 power-house veggies are: watercress, cabbage, chard, beet greens, spinach, parsley, romaine lettuce and collard greens. The fruits and vegetables that …

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Get Moving Today!

If there's one magic bullet to being healthy, and wise, it's exercise. So the next time you think that you'll just work out tomorrow, check this list of research-proven facts to remind yourself to get moving today! Physical activity helps you lose weight by burning calories, boosting resting metabolism, and buffering you from bone and muscle loss that can result if you diet alone. High levels of …

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It’s Not About BMI Anymore

All the research now shows that the biggest health risk is belly fat. To keep risk low, experts say a measurement of under 35 inches for women and 40 inches for men is best. Research has found that women who have waists over 37 inches have an 80% higher risk of various conditions, including heart disease and cancer. Scary, right? The best way to keep your …

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Sodium

Sodium gets a bad rap-and deservedly so. Our bodies do need this mineral, but in much smaller amounts than we normally eat. To prevent high blood pressure and heart disease, a healthy sodium goal to strive for is no more than 1,500 milligrams per day. Keep in mind that sodium doesn’t just come from the salt shaker; processed foods, frozen entrees, common condiments (like ketchup), …

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Resist the “Magic Monday” Syndrome

How tempting it is to say, "I'll start over on Monday." It's the first day of the week and it seems ideal, right? Wrong! Any day is a good day to start (or recommit to) eating well and exercising. Don't let one junk-food-laden party or skipped workout derail you for days. Think of it this way. If your car suddenly started skidding, you wouldn't wait …

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Eat Mindfully… Every Bite Appreciated

All food is good. Remove the "good" and "bad" from your food vocabulary. You can't completely enjoy that piece of cake if you're telling yourself it is bad for you. There is no such thing as a bad or wrong food. If you get rid of the judgmental language around food, it becomes less stressful. When making food decisions, try replacing "I should" or "I …

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The Why List… 10 Reasons to Exercise

1. You want to fight disease. Exercise reduces your risk of a number of conditions, such as cancer, osteoporosis, cardiovascular disease and diabetes. 2. You want to lose weight and keep it off. This is a given, but it means that people who maintain weight loss work out regularly. They don't just exercise until the weight comes off, then go back to being a couch potato. …

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Quit Smoking

You probably know the effects of smoking, but do you know the wonderful effects of quitting? In 20 minutes, your heart rate and blood pressure drop In 12 hours, your blood's carbon monoxide level returns to normal In 2-12 weeks, your circulation improves and lung function increases In 1-9 months, coughing and shortness of breath decrease, and your lungs regain the ability to clean themselves and reduce the risk …

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Still Need More Reason to Make Fitness a Habit?

You hear all the time that exercise is good for your health and heart. Here’s more motivation to start getting fit: If you’re inactive, you’re twice as likely to develop Heart Disease as people MOVING on a regular basis. Regular exercise naturally decreases the LDL (bad cholesterol) levels in your blood while increasing the HDL (good) cholesterol levels. Exercise lowers blood pressure and helps with blood sugar control, …

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Sitting is the Smoking of Our Generation

As we work, we sit more than we do anything else. We’re averaging 9.3 hours a day, compared to 7.7 hours of sleeping. Sitting is so prevalent and pervasive that we don’t even question how much we’re doing it. And, everyone else is doing it also, so it doesn’t occur to us that it’s not okay. Of course, health studies conclude that people should sit less, …

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GO MEATLESS ONE DAY A WEEK….

Meat in the Middle. Instead of going completely vegetarian one day, try to go two-thirds vegetarian almost every day. It’s fairly easy to eliminate meat from a couple of meals a day. Try enjoying meat for your lunch only. A salad a day. Try a roasted root vegetable salad. Root vegetables have a meaty flavor, they’re substantial, and when you roast them, they have a natural …

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Assess Honestly WhereYou Are Today

Can you improve your eating habits? Get more Sleep? Exercise more? What is your goal? Why do you want to achieve it? What will it take to attain it? When do you want to obtain it? What do you need to do to succeed? Break your goal into 4 smaller specific goals. (Example) Instead of I am going to lose 20 pounds. Try I am going to …

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Sleep and Sweat

All the stressors in your life aren’t likely to disappear, but there is a way to stop and even reverse the damage they do. Start by getting enough sleep. Lack of shut-eye boosts cortisol levels and can lead to metabolic imbalances that can increase your risk of heart disease. Eat plenty of antioxidant-rich fruits and vegetables and cut back on fat. And find time for …

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Improve Your Sleeping Patterns

There are many factors that can cause sleep problems, and even more potential solutions. The steps you take to improve your sleeping patterns will be individual, based on the cause of your insomnia and the treatment plan laid out by your health care provider. In addition to the many lifestyle changes that can help you sleep better, the following tips may also help improve the …

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Two Little Steps to Less Stress… Breathe In…. Breathe Out

The ins and outs of Better Breathing Try this relaxation exercise from breathing guru Andrew Weil, MD. The payoff? Blessed relief from constant thinking. Sit with your back straight Place the tip of your tongue against the ridge just behind your front teeth. Exhale completely through your mouth, making a whooshing sound. Inhale quietly through your nose with your mouth closed to a count of 4. Hold you breath for …

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Are you stressed out and too busy to notice?

If you feel like you’re always rushed, never get a break, don’t have enough time, and are dissatisfied with your relationships, job, etc., chances are you’re stressed. Stress has become so normal that most of us don’t even recognize it. Stress can also manifest as physical symptoms, such as stomachaches, headaches, chest pains or back pains. Though people often believe they’re too busy to reduce …

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Erase the effects of stress? Yes, you can!

Exercises that elicit a “relaxation” response can help your body erase the cumulative effects of stress. This relaxation response is a state of profound rest and release. When a person meditates, for example, heartbeat and respiration slow down. The body uses less oxygen and produces less carbon dioxide. Blood-lactate levels- which some researchers believe are linked with anxiety attacks, decline markedly. Blood pressure tends to …

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Secrets from Successful Long-term Losers

Walk for 60 minutes every day. Break it up into 20-minute segments to work with your schedule if necessary. Watch less than 10 hours of TV a week. That’ll get you off your duff and keep you from snacking. Weigh yourself at least once a week. Think of the scale more like a car’s speedometer- not as a measure of success or failure. Go low-fat, low-cal. Aim for …

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Boosting Mental Discipline

There are differences in how easy it is for people to resist distraction but we all have the potential to improve our focus. Boosting our mental discipline can help us to excel at work and any other interests…… And we all want to excel, right? Unitask. Multitasking may seem like a valuable skill, but the brain actually works best on one issue at a time. Think …

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Exercise is the Ultimate Anti-ager

But all workouts are not created equal. Here is the bottom line on what really works for what..... The most youth-restoring move you can make is exercise! It's the one prescription that has the power to affect every cell and system in your body, reducing your risk of developing dozens of diseases, slowing down aging and adding years to your life. The benefits are huge and …

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One Small Change

Doing only one thing differently can be all it takes to lose weight and improve your life in surprising, healthy ways..... Walk- Take a brisk stroll on flat terrain..... Pick up the pace, so you're power-walking. Go at a challenging clip and hit the hills or add incline. Run- Jog slowly and steadily on flat footing.....Run like the wind...Do intervals (1 minute a level 5 and 1 …

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Doesn’t Have to be All or Nothing!

If it’s one thing I wish I could fix, it would be people’s “all or nothing” approach when thinking about health. Don’t start some diet that’s so vastly different from the way you eat- figure out something that fits your preferences and approach this as an ongoing process. Can I save a bit here? Can I burn a bit there? Most experts agree it all …

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The Importance of Resistance Training

Whether you’re new to exercise or you are an accomplished athlete, one of the most important ways to train your body is through resistance training which helps to build lean body mass. In order to properly train your body- and in order to see results like muscle toning, increased metabolism, increased bone density, and weight loss- incorporating some form of resistance training into your weekly …

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Creating Exercise Habits

So you’ve made a resolution about committing to weight loss and starting to exercise and then your initial enthusiasm and energy wane. We get distracted by other things going on in our lives, or we do not think we are seeing results quickly enough, and we throw in the towel. Many people do manage to hang in there and make exercise a lifetime habit, and …

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Review your Goals….

Be sure to revisit your goals along the way. Look back at your initial goals and be sure to celebrate your successes thus far. As you progress, set new challenges for yourself and keep your goals current. How much exercise do you need? Want to feel less fatigued? -60 minutes per week Better sleep?- 120 minutes per week Stronger bones? 120 minutes per week  Stay sharp and a younger brain?-135 …

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Heart Disease

8 million women in the Unites States are living with Heart Disease, yet only one in 6 believe heart disease is her greatest health threat. 90% of women have one or more risk factors for developing heart disease.While one in 30 American women dies from breast cancer each year, one in 3 dies of cardiovascular disease. 42% of women die within a year of suffering a heart …

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The “No-Diet Diet”

Keep your appetite under control- and cut calories painlessly with these little changes that will help you achieve a healthy weight. Start with soup- Research shows that people who began with soup ate less during the main course. Not only are they filling, but most soups are also swimming with nutrients we need. Choose tomato, broth, veggie or bean-based soups and lower –sodium canned versions. Go nuts- …

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Change Your Life for Good

You swore this was the year you would stick to your resolutions, but that jumbo tin of popcorn and comfy couch are calling you every night! Join the club. About 40 percent of Americans make a vow on Jan. 1st- and half relapse within the first 21 days. How to sail though that critical launch period and keep on going? Watch your wording: many a resolution have …

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Holiday Survival Guide

Trick the chef: Chew gum while cooking to avoid nibbling(many) calories while preparing food. Tasting for taste is one thing but eating half of the cookie dough before they hit the oven is another story! Rally the troops: Go for a walk with your aunts. Invite your cousin to the gym with you, or join the kids for a snowball fight- being active with family and …

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Boost Your Brain Power

Meditation requires you to tap all the self-regulation systems in your brain as well as the self-monitoring mechanism. Every time you meditate, you use two important parts of your brain: the prefrontal cortex, which helps you make smart choices, and the anterior cingulate cortex, which helps you be aware of when you make such choices and when you don’t. The more you activate these systems, …

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Healthy Eating for Busy Families

America is getting fatter and Pennsylvania is helping to lead the way as one of the nation’s top 20 “Most obese” states. Our busy lifestyles encourage unhealthy eating habits, like eating on the run, and high/fat – sugar snacking. But with just a little effort, you can gradually transform your family’s diet from “fat” to “fit”. Start your day off right – Breakfast is the most …

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