Effective Workouts for Busy Schedules

You have a busy schedule and you’re trying to live a healthy lifestyle. But finding the time to get in a workout proves to be a difficult task.

Many exercises can be effective and yield results. But first, here are five tips to get you started as you create a realistic routine that is catered to your busy schedule:

  1. Plan Ahead

Planning allows you to look at your daily schedule and identify ideal times to work out, increasing the likelihood of completing a task by finding a way to fit it in rather than finding an excuse to skip a workout. Plan to succeed by bringing your shoes and workout clothes to go on a walk during your lunch break. Carry your gym bag, including shower supplies in your vehicle.

  1. Schedule It

Once you’ve planned your workout, schedule it. Write your exercise time in your planner, create a calendar entry with an automatic reminder, or reserve your spot in a specific workout class. Consider your workout time as important as a work meeting or dental appointment. Once you’ve allotted the time, avoid using “I don’t have time” as an excuse.

  1. Allot 10 Minutes, Three Times a Day

A common misconception is the more time you spend working out, the more results you will see. Aim for 30 minutes of activity, five days per week. The 30 minutes daily does not need to be consecutive. Consider splitting the time into 10- or 15-minute segments throughout your day. A workout is beneficial, no matter how long or short. Allow yourself 10 minutes to get your heart rate up. Use breaks in your day to go for a walk, or do pushups or jumping jacks, and you’ll benefit from the activity.

  1. Do the Little Things

Small tactics add up to big results. The short activities you do throughout your day will significantly affect your fitness goals. In addition, participating in short activities throughout the day keeps workouts from feeling overwhelming.

Here are some short activities you can try:

  • Take the stairs instead of the elevator.
  • Try parking further away from your destination to get in your steps.
  • Complete 10 pushups when you wake up in the morning.
  • Do jumping jacks, squats, or burpees during commercial breaks while watching TV.
  • Replace a daily distraction, such as scrolling on social media, with an activity like walking around your neighborhood.
  • If you sit at a desk for work, stand up every 20 minutes to do calf raises or stretches. Set an alarm to keep you moving throughout the day.
  1. Let Yourself Experiment

An intense workout routine and eating plan is not something to begin on a whim. This can cause you to quit as quickly as you start. You will be less successful if you decide to exercise and change your nutrition impulsively. Find a workout and nutrition plan you enjoy and can continue long-term. Allow time to experiment with different workout routines and activities. Start slowly and reflect on how you feel. Identify personal fitness goals and realistic nutrition plans.

Here are Five Workouts That Yield Maximum Results:

  • Quick Abs
    • Bicycle crunches
    • Plank
    • Mountain climbers
    • Penguin crunch
  • High-Intensity Interval Training (HIIT)
  • Tabata
  • Going for a walk
  • High-Intensity Circuit Training (HICT)

It is recommended that you consult your doctor before starting a new exercise routine, you can schedule an appointment at Jamaica Hospital Medical Center’s Ambulatory Care Center by calling (718) 206-7001.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

The Benefits Of Beets and A Recipe Too!

According to Healthline, Beets are packed with essential nutrients. They are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroot and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.

If you are in the mood for a beet based citrus salad delight, try this recipe for a quick, nourishing, and delicious salad.

INGREDIENTS:

  • 1 bunch kale
  • 1 bunch lettuce
  • 1 kohlrabi
  • 1 beet
  • 2 carrots
  • 1 grapefruit
  • 4 tablespoons olive oil
  • 1 tablespoon honey
  • 1 teaspoon Dijon mustard
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper
  • ¼ cup sunflower seeds or pepitas

DIRECTIONS:

  1. Remove the stems from the kale and chop it into bite-sized pieces. Chop the lettuce into bite-sized pieces. Peel the kohlrabi, beet, and 2 carrots and chop them into matchsticks (julienne) with a knife or using a food processor. Remove the sections from half of the grapefruit and peel them.
  2. In a small canning jar, combine juice from the remaining half grapefruit (around ¼ cup), 4 tablespoons olive oil, 1 tablespoon honey, 1 teaspoon Dijon mustard, ½ teaspoon kosher salt, and ¼ teaspoon freshly ground pepper. Cover the jar and shake vigorously to combine (or whisk all ingredients together in a bowl).
  3. To serve, place vegetables on serving plates or in bowls. Top with grapefruit vinaigrette and sunflower seeds or pepitas.

For this and other delicious seasonal recipes visit –  www.acouplecooks.com

If you want to learn more about the nutritional value of beets, visit: https://www.healthline.com/nutrition/foods/beetroot#:~:text=Packed%20with%20essential%20nutrients%2C%20beetroots,pressure%2C%20and%20increased%20exercise%20performance.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Facts About Dietary Supplements

Did you know that more than two-third of adults in the United States are overweight or obese?

According to the National Institute of health (NIH), many ameri9cans are using dietary supplements for weight loss as a solution.  The trend towards dietary supplements could be attributed to the belief that these products may help you lose weight more quickly.  However, according to the NIH, “There’s little scientific evidence that weight-loss supplements work.  Many are expensive and some can interact or interfere with medications, and a few might be harmful.”

There are many kinds of dietary supplements.  They come in a variety of forms, such as capsules, tablets, liquids, powders, and bars.

Some of the more common ingredients in dietary supplements that are mostly save include:

  • Dietary fiber
  • Caffeine
  • Minerals (magnesium, calcium, potassium)

Certain ingredients included in supplements that might be harmful are:

  • Bitter orange
  • Hoodia
  • Yohimbe

Keep in mind, before choosing to take dietary supplements, it would be a good idea to consult with your doctor or a licensed nutritionist.  They may be able to assist you in preventing supplement-drug interactions and other risks.

The proven and healthy way to lose weight is by eating a balanced diet and exercising.  If you would like to speak with a nutritionist at Flushing Hospital Medical Center about how to get started on a healthier lifestyle, call 718-670-5486 for an appointment.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Keeping Your Immune System Strong During Cold and Flu Season

Our immune system protects our bodies from illness and infection. While having a strong immune system is important all year long, there are times of the year that its effectiveness is tested more than other.

With cold a flu season upon us, Flushing Hospital wants to offer some day-to-day lifestyle tips to avoid weakening your immune system and keep you healthy.

STRESS
Prolonged periods of intense stress can affect the immune system. Stress causes the brain to boost the production of hormones that weaken the function of the infection-fighting T cells. If you are experiencing high levels of stress, try to adopt stress-relieving activities to boost your immune system.

POOR SLEEP
Poor sleep is strongly associated with a weak immune system as it reduces the number of killer cells needed to fight germs. Recent research has suggested that the amount of flu-fighting antibodies produced was cut in half in those who were sleep deprived.

ALCOHOL
Excessive intake of alcohol may reduce the immune system’s response to invading pathogens because alcohol contains ingredients that impair lung functionality, making us more prone to viral or bacterial infections.

POOR DIET
Excessive consumption of refined sugars and highly processed food containing pesticides, chemical additives and preservatives can weaken the immune system. In addition, obesity can lead to a weakened immune system as it affects the ability of white blood cells to multiply, produce antibodies and prevent inflammation.

By adopting some healthy lifestyle practices and avoiding certain others, we can give our bodies the best chance of staving of illness this cold and flu season.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Does One Part Alcohol + One Part Breast Milk = Bad For Baby?

Women have been warned not to consume alcohol during pregnancy.  There is sufficient research that confirms drinking alcohol, while pregnant, poses several, avoidable risk to an unborn baby.  However, the risks of consuming alcohol while breastfeeding are not as well defined.  

Breastfeeding mothers often receive conflicting advice about whether their alcohol consumption can have an adverse effect on their baby.  This leaves mothers with more questions than answers. A good resource to start looking for answers is the La Leche League.  Their article, The Womanly Art Of Breastfeeding says: The effects of alcohol on the breastfeeding baby are directly related to the amount the mother ingests.  When the breastfeeding mother drinks occasionally, or limits her consumption to one drink or less per day, the amount of alcohol her baby receives has not been proven to be harmful.

The League further published:

Alcohol passes freely into mother’s milk and has been found to peak about 30 to 60 minutes after consumption, 60 to 90 minutes when taken with food.  Alcohol also freely passes out of a mother’s milk and here system.  It takes a 120 pound woman about two to three hours to eliminate from her body the alcohol in one serving of beer or wine.  The more alcohol that is consumed, the longer it takes for it to be eliminated.  It takes up to 13 hours for a 120 pound woman to eliminate alcohol from one high-alcoholic drink.

Opposing research from the Mayo Clinic suggests that breast-fed babies, whose mothers drank, as few as, one drink a day may present with impaired motor or development and that alcohol can cause changes in sleep patterns.

Also, to dispel any notion that encourages drinking alcohol to improve milk production. Facts show that the presence of alcohol in breast milk can cause the babies to drink about 20 % less

If you have consumed more than the legal amount of alcohol to drive a vehicle, you have consumed more than the recommended amount of alcohol to safely breastfeed. Moms should be mindful that the level of alcohol in her blood, matches the level of alcohol in her breast milk.”

Research has shown that breast-feeding is an optimal way to feed your newborn and is recommended until a baby is at least age one.  If you have questions on what method to use to when deciding how you will feed your baby.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

September is National Yoga Month

September is National Yoga Month.  It is a national observance designed to help educate people about the benefits of yoga and to inspire them to live a healthy lifestyle.

Developed in India thousands of years ago, Yoga is a form of exercise that has gained popularity tremendously over the past 50 years.

Yoga teaches increased flexibility by learning how to stretch your muscles. This can help a person improve mobility, feel less tired and improve their posture.

• Some of the other benefits of yoga are:

• Improved immunity

• Ease migraines

• Improve sexual performance

• Better sleep

• Improve eating habits

Yoga can help you to feel calmer and more relaxed. This is because some forms of yoga teach techniques that focus on breathing.

It has also been shown to lower blood pressure and to lower the heart rate. This can greatly help people who have been diagnosed with heart disease and who either have had a stroke or at risk of having a stroke.

It usually takes a few weeks to start seeing the benefits of yoga. When looking for yoga classes, find an instructor who has proper training and who is certified to teach the class. It can be practiced by just about anyone, and it isn’t just for people who are in good physical condition.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.