SWITCH IT UP
Interval training can supercharge your fitness levels, boost your metabolism, burn off that extra fat and help you make your fitness goals. Warm up with 5 to 10 minutes of light cardio and then incorporate 5 to 8 minutes of high-energy cardio, such as jumping rope or bench-stepping, or hop on any cardio equipment. Next, do three strength exercises that keep your heart rate up and your muscles pumping. If you want to supercharge your workout in a hurry, sign up for my Ultimate Fitness Group Training classes.
— Jason Balajadia, Bellevue Club personal trainer
AN ASSAULT ON SALT
The USDA recently released its new Dietary Guidelines and salt rested firmly in its crosshairs. Currently, most Americans consume about 3,400 milligrams of sodium a day. The recommended amount is less than 1,500 milligrams per day for people 51 and older, and 2,300 milligrams per day for everyone else.
The good news is that most of our salt isn’t coming from those delicious gourmet sea salt flakes. Instead, processed food is the main salt culprit. Opt for fresh, whole foods throughout your day and watch your dangerous sodium levels plummet.
–Cherie Valley, Bellevue Club nutritionist and personal trainer
Whether you get regular massages as part of your wellness regimen or it’s a special treat for you, here are several tips to improve your experience.
- Don’t eat just before a massage session.
- Arrive a little early to relax. If you arrive in a frenzied, rushed state, it will take longer to relax
- If you don’t want to remove all your clothing, discuss it with the therapist. Wear what makes you comfortable that will allow the therapist to work on the areas of your body that need it.
- Good communication is very important. Let your massage therapist know if you want more or less pressure, if you’re cold, if the music is too loud, and so on.
- Remember to breathe. People often stop breathing when they feel anxious or a sensitive area is massaged. If you realize this is happening, remind yourself to breathe.
More than 26 million Americans have Type II diabetes, up 3 million over the past three years. Nearly 25 percent of those newly diagnosed already have complications. If you’re overweight, have a family history of diabetes or are in a high-risk group, be sure to get screened.
New and improved screening methods make it easier to diagnose diabetes and more people are living longer with the disease. You can reduce your risk by losing 10 percent of your body weight, exercising and adding more fruits and vegetables to your diet.
— Overlake Hospital Medical Center
RISK, ON THE ROCKS
A glass of red wine can be good for your heart. But too many glasses may mean a trade-off in your health. The American Cancer Society reports that several alcoholic drinks per week puts women at a higher risk of breast cancer. Alcohol is also associated with an increased risk of mouth and throat cancers. If you don’t drink, don’t start since the health benefits don’t outweigh the risks. If you do drink, moderation is key. Limit alcohol intake to no more than one drink per day for women and two per day for men.
—Overlake Hospital Medical Center