(ARA) – Activities such as soccer practice, football games, student council meetings, volunteer events and parent-teacher conferences tend to fill family schedules in the fall, quickly replacing the lazy days of summer with extracurricular activities. While many find it refreshing for the family unit to get back into a routine, hectic schedules can often lead to miscommunication among family members and a relaxed attitude toward safety.
“Fall brings an abundance of schedule changes and families working to adapt to new routines,” says Rebecca Smith, vice president of marketing for Master Lock. “As each family member strives to balance various activities, it’s essential that families discuss security measures they should take to ensure they safely maintain their busy lifestyles.”
1. Secure your home. With people coming and going at different times, each family member should understand the importance of locking all points of entry when leaving, including dead-bolting doors, windows, sliding glass doors and garage/shed doors to bolster your home’s safety.
2. Keep your home active. For periods of time where most members of the family will be away, schedule a dog walker to come over or ask a neighbor to retrieve your mail. This helps to ensure that your home still appears to have people coming and going regularly – a natural theft deterrent.
3. Utilize key safes. Whether you’re storing a house key for children to access after school or for your mother-in-law who baby-sits, a Master Lock key safe will allow them access to your home without the risk of losing a key in transit, allowing parties to enter safely, even if no one is home.
4. Establish a “home alone” routine. If your child gets home from school while you are at work, or if your family is involved in activities on weekends, it’s important to have guidelines for your children to follow when home alone. These include locking the door immediately behind them after entering the house, not spending time outside and not answering the door for any visitors.
5. No notes. Many families leave notes on their front doors to communicate a change in schedule. Communication this important should happen directly via phone call, text message or voicemail – not out in the open for everyone to see.
6. Share schedules. Be sure that your family is aware of each other’s schedules, including work, school and extracurricular activities. Keeping a calendar updated with everyone’s commitments in a common room such as the kitchen will prevent miscommunication about who will be home and when.
7. Create an emergency plan. Every family should have a plan that details what to do in case of an emergency. This should include a list of numbers to call and steps to follow should anything happen to the home while a member of the family is there alone.
8. Communicate with neighbors. Communicate your schedules with a friendly, watchful neighbor you trust and empower him or her as an extra set of eyes and ears, keeping watch on your home when you can’t be there.
9. Set social media rules. In today’s digital age, location-based services are growing in popularity with both kids and adults. Set a family social media policy to limit check-ins and location information being made too readily available online to ensure your family’s schedule does not become too predictable.
10. Secure items on-the-go. Whether you’re headed out for a walk or to a soccer game, odds are you are carrying several valuables including keys, a wallet and cell phone. Secure these items in a small, portable safe secured to a fixed item such as a fence, allowing you to relax and enjoy any activity.
For more security tips and solutions for families on the go, visit www.masterlock.com.
By: Michael R. Mantell, Ph.D.
If you’ve been a member of The Sporting Club for more than 10 minutes, you know one of the truly special amenities of our club is the upstairs café. Under Fro’s watchful eye, it’s more than a lounge where members can hang out, relax overlooking the pool, catch up on email on the computer available for your use, or watch the big-screen TV. It’s truly a recovery center for post-exercise and training replenishment.
This is not an advertisement for the café—the healthy options and sports nutrition offerings speak for themselves at any time of the day. This is a column on how to be sure your body gains all of the benefits it can from the exercising you do.
Exercise science tells us one simple fact: if you aren’t consuming a healthy snack within 30 minutes following a moderate to intense workout, you aren’t gaining all you can from the effort you put in on the gym floor. Specifically, the American Dietetic Association advises that we consume .03 -.06 grams of carbohydrates per pound of body weight and 10-20 grams of lean protein—to properly replenish and repair.
When you combine protein with carbohydrates within 30 minutes of moderate to intense exercise, it nearly doubles the insulin response, which results in more stored glycogen, lost during your workout. A 4:1 ration of four grams of carbos for every gram of protein is ideal. Keep in mind that too much protein will slow rehydration and glycogen replenishment. Be sure to keep fat to a minimum.
The American Council on Exercise, ACE, suggests the following 7 great post-workout snacks, that, along with 8-12 ounces of water, will best refuel your body. 1. Non-fat Greek yogurt with fruit 2. Banana with almond or nut butter 3. Low-fat chocolate milk 4. Tuna on whole wheat 5. Frozen grain waffles with Greek yogurt and almond butter 6. Whole wheat English muffin with sliced turkey breast and hummus 7. Protein shake with banana
Guess what? The café offers each of these! Remember that diet is king and exercise is queen—a healthy kingdom requires both. A blueberry or strawberry “Fatburner” which includes protein whey, banana and flax seed is an ideal post-workout protein drink. The café’s “Healthy Tuna” wrap, “Mediterranean Turkey Roll” and “No Meat Please” wrap are also ideal to add for a post-workout snack. These are my favorites!
An intense 90-minute sweat-filled workout requires different replenishment than a light cardio no-sweat session. The powerhouse exercise routine is best renewed with the protein/carb post-workout snack while the milder workout may just require water hydration.
Keep in mind Edison’s famous comment, “The doctor of the future will give no medicine, but will interest his patients in the care of human frame, and in the cause and prevention of disease.”?Post-exercise recovery and replenishment is a great place to start. Leave the club without it and you may be leaving behind all you worked out for.
(ARA) – The crunch of pads followed by a tweet of a whistle, the thump of a basketball with a staccato of footfalls to accompany it, and even the thwack of a hockey puck against Plexiglass means one thing: school sports are in season.
Coaches, parents and players are all getting ready for the game and practices are hard and grueling. But many sports involve contact and potential injuries, so coaches and parents need to educate themselves about serious injuries like concussions.
At the professional level, more and more attention is being paid to the hard hits players are taking. The NFL is changing rules on helmet-to-helmet contact in hopes of reducing the number and severity of concussions suffered by players. But, head injuries also happen at much lower levels of play, and can be very serious.
“Coaches and parents need to understand the extreme care that is needed when returning younger athletes to a game or practice who may have experienced a sports concussion,” says Dr. Jeffrey Kutcher, chair of the American Academy of Neurology’s Sports Neurology Section and also director of the University of Michigan’s Neurosport program.
Signs of a concussion that can be observed during a game or practice are: * Behavior or personality change * False or imagined memories * Loss of consciousness * Empty stare * Disorientation
Athletes may also report the following when suffering a concussion: * Blurry vision * Confusion * Dizziness * Feeling hazy, foggy or groggy * Headache
The American Academy of Neurology’s website at www.aan.com/concussion offers two online safety courses created by the University of Michigan Neurosport program and endorsed by the Academy to help high school and youth coaches recognize the signs of concussion and what to do if a player gets a head injury during a game. Each 20-minute safety course is free and a printable certificate is available after passing the online quiz.
Coaches Cards are also downloadable from the Academy’s website providing easy-to-access information on how to spot a concussion and what to do if a player experiences one. Coaches and players are encouraged to keep these cards with their athletic gear for easy access.
Some states have passed laws on managing concussions. If you are a coach or parent of a younger athlete, make sure you educate yourself on the laws and concussion signs to keep the athlete safe.
“If for any reason you suspect an athlete has a concussion, remove the athlete from play and be sure the athlete is carefully evaluated by a person trained in concussion management, such as a neurologist,” Kutcher says. “Rushing this part of the process may lead to a serious setback, or worsen the injury.”
High school and youth sporting events are meant to get athletes playing the games they love. But, a head injury needs to be addressed very carefully in order to ensure the athlete returns to the field safely for many more games to be played, both now and well into the future.
by: Michael R. Mantell, Ph.D.
Unlike your money, where your fat is deposited is more important than how much you have. If it’s belly fat, that fat is actually deposited deep in your abdominal cavity. It’s not just under your skin and it’s more than muffin top filler. Instead, it fills in the spaces between your internal organs and has been associated with heightened risk for diabetes, cardiac disease, and cancer.
With two-thirds of the US population diagnosed with obesity, belly fat, also called visceral or liver fat, is a serious national health problem. Researchers at Duke University Medical Center may well have come up with an answer for those wanting to lose their dreaded fat.
Exercise physiologists at Duke compared three types of exercise common to gym goers—aerobic exercise, resistance training, and a combination of the two.
They discovered that aerobic training did the best job of ridding unhealthy visceral and liver fat, improving fasting insulin resistance, reducing liver enzymes and fasting triglyceride levels—all key factors in cardiac disease and diabetes.
Remember, “aerobic” or “cardio” exercise means “with air,” while resistance training or “anaerobic” means “without air.”
Resistance training without aerobic exercise demonstrated no significant reduction in these factors. Weight lifting may be great for improving your strength and lean body mass, but when it comes to reducing belly fat, it’s aerobic exercise that will do it according to this latest research. In fact, the combination of resistance training and aerobic exercise showed no significant difference from aerobic training alone.
How effective is aerobic training compared to resistance training? In this Duke University study, aerobic training burned 67% more calories than resistance training did. The researchers used 12 miles of jogging per week at 80% maximum heart level as the standard, and used three sets of 8-12 reps three times per week as the standard for resistance training. How much exercise you do, the miles you put in, appears to determine how many calories you will burn.
The American College of Sports Medicine (ACSM) and Georgia State University offer the following to help determine heart rate training ranges:
How to Determine Your Heart Rate Training Range: 1. Heart Rate Reserve: The Karvonen Formula • Find your Resting Heart Rate (RHR) • Find your Predicted Maximal Heart Rate (HR max) • HR max = 220 – age • Find your Heart Rate Reserve (HRR) • HRR = HR max – RHR
Find the lower limit of your Heart Rate Training Range: • Multiply your HRR by 50% and add your RHR • HRR x .50 + RHR = Low Target Heart Rate
Find the upper limit of your Heart Rate Training Range: • Multiply your HRR by 85% and add your RHR • HRR x .85 + RHR = High Target Heart Rate
2. Percent of Heart Rate Max: • Find your Predicted Maximum Heart Rate (HR max) • HR max = 220 – age
Find the lower limit of your Heart Rate Training Range • Low Target Heart Rate = HR max X .50
Find the upper limit of your Heart Rate Training Range High Target Heart Rate = HR max X .90
So, how can you create an effective aerobic exercise routine to help you in your fight against dreaded belly fat? Assuming your are healthy enough to do cardio training, keep in mind you want to use large muscle groups repetitively for a sustained period of time, 30-60 minutes three to five times per week, preferably high intensity interval training style.
A word about high intensity interval workouts (“H.I.I.T.”). These up and down, slow and fast, reps increase your resting metabolic rate in the 24 hours following high intensity exercise, which will burn even more calories than lower intensity exercise. Lower intensity exercise will burn more calories during the exercise but fewer afterwards.
Walking, cycling, treadmills, stair climbers, swimming, ski machines, ellipticals, steppers, rowing machines, jogging, aerobic dance are all examples of terrific aerobic exercise methods. Prefer outdoor cardio workouts? Try cross-country skiing, cycling, inline skating, or running. Kickboxing your thing? Jumping rope? Circuit training? All great aerobic exercise and all aimed at reducing that unhealthy deposit of belly fat.
(ARA) – For many men, starting a weight loss regimen may seem unnecessary and cumbersome. If you’re like a lot of guys, you may be thinking that losing weight is a matter of staying active, and watching what you eat is more work than it’s worth.
While men might think that weight loss plans are something better suited for women, the statistics show men are more likely to be overweight than their female counterparts. Where 72 percent of American males are overweight, 64 percent of women can be considered overweight, according to the most recent prevalence and trends report on obesity published in a 2010 issue of the Journal of the American Medical Association.
Seeing the need to provide men with a no-nonsense approach to losing weight, Weight Watchers recently launched its first national advertising campaign targeted directly at men. If you’re a man who would like to shed a few pounds, but has previously been averse to trying a weight loss plan, it may not be as bad as you might think. Here are a few myths about male weight loss that may cause men to avoid eating healthier and the truth behind them.
Myth: Men only need to exercise to lose weight. Reality: Unless you are working out for hours each day, simply working out and not worrying how many calories you consume is not a good plan for shedding pounds. The fact is, burning calories through exercise takes a lot longer than it does to consume them. A 200-pound man will burn about 450 calories during a three-mile run, according to Runner’s World. An average hamburger or piece of cake contains about the same amount of calories.
Myth 2: Low-fat or low-carb automatically means healthier. Reality: While overloading on fats and carbohydrates will likely lead to weight gain, both play an important role in healthy eating. Fats and carbohydrates are also not created equal – for instance, trans and saturated fats can increase your cholesterol while unsaturated fats can have the opposite effect. The key to healthy eating is getting the right balance of both.
Myth 3: Losing weight means you have to eliminate alcohol. Reality: It’s true that consuming too many alcoholic beverages can lead to weight gain, but consuming in moderation can be part of a healthy diet, as long as you count those calories along with what you are eating.
Myth 4: Watching what you eat means you have to give up red meat. Reality: Some cuts of meat may contain a lot of fat, but there are also a lot of lean red meat options, which contain beneficial protein, iron, zinc and vitamins.
Myth 5: Weight loss works the same for everyone. Reality: Your ability to lose weight depends on many factors, and every person’s metabolism is unique. Men generally tend to lose weight faster than women due to their body composition and men also tend to be more physically active, therefore burning more calories.
While you might think that following a weight loss plan is a lot of work, it’s never been easier, as a plan like Weight Watchers Online For Men allows men to follow the Weight Watchers PointsPlus program entirely online and offers mobile applications that can help you keep track of what you are eating when you are on the go. To learn more about the men’s plan, visit www.weightwatchers.com/men.
Losing weight doesn’t have to mean giving up the foods you like for the latest fad diet, but simply being more aware of what you are putting into your body. Finding a plan that can more easily help you track your progress can make your weight loss goals achievable.
(NewsUSA) – Summertime plans may include a 21-hour flight to the “Land Down Under,” a drive from Boston to grandma’s house in Phoenix, a 10-hour train ride through the Grand Canyon or a cross-country bus trip to Orlando.
Itinerary aside, extended travel in a plane, car, train or bus can increase the risk of developing blood clots.
“Standing and stretching the legs every two to four hours is advised for travelers at risk for deep vein thrombosis (DVT),” said Dr. David Stone, a member of the Society for Vascular Surgery. Vascular surgeons encourage exercise during travel to maintain healthy veins and arteries.
With extended travel, a blood clot can potentially form in the veins of the leg. If the clot breaks loose and travels to the lungs, it causes a pulmonary embolism.
Each year, 300,000 to 600,000 Americans die of a blood clot in the lungs, according to 2011 Centers for Disease Control and Prevention statistics. Risk factors for the under-diagnosed, preventable condition are:
* Vein injury, including major surgery
* Slow blood flow from limited movement
* Increased estrogen levels from medications
* Chronic illnesses, such as heart disease, lung disease, cancer treatment or inflammatory bowel disease
* Family history of DVT
* High blood pressure
* A catheter in a central vein
* An inherited clotting disorder
Almost anyone can be affected. In 2003, 39-year-old NBC News reporter David Bloom died of a blood clot after weeks of traveling around Baghdad in a cramped military tank.
“Whenever traveling in confined places, persons at risk of developing DVT should raise and lower their heels and toes and tighten and release their leg muscles,” said Dr. Stone. “This helps to promote blood flow to the legs. Also, drink plenty of water, and wear loose-fitting clothes.”
Vascular surgeons suggest a regular exercise routine, a healthy body weight and not smoking as preventive measures against DVT. Ultrasound tests can detect DVT.
Since half of DVT patients never experience warning signs, early detection is important.
Anticoagulant medication can help treat DVT. Visit the Society for Vascular Surgery website, VascularWeb.org, for more vascular health information.