Monday, July 22

Heart Healthy Eating


by JCC Staff with JCC Association and One Club

Part of a healthy lifestyle is making the right decisions about your diet. 

The right choices can help you feel better, give you more energy and reduce your risk of disease. 

FISH FOR YOUR HEART:
Inflammation is a key culprit in heart disease and omega-fatty acids have been found to reduce inflammation in the body.

The recommended amount is at least two servings, 3.5 ounce cooked, or about ¾ cup of flaked fish, a week. Try salmon, mackerel, herring, lake trout, sardines or albacore tuna.

Bonus tip: Fish is an excellent source of protein which rebuilds and repairs muscle tissue.

FIBER FIGHTS CHOLESTEROL:
On average, we don’t receive enough fiber in our diet due to the high amounts of processed foods we consume.

To maximize fiber intake, serve him up a bowl of oatmeal for breakfast and add some blueberries and slivered almonds.

COLOR FOR ANTIOXIDANTS:
Fruits and vegetables are chock full of antioxidants which are helpful in warding off cell damage. Think of rust on a nail. In simplistic terms, the antioxidants help keep the rust off. 

The more vibrant the color of your vegetables and fruits, the richer the antioxidants. So, toss the most brilliant colors from tomatoes to broccoli to peppers in his pasta. Use spaghetti squash in place of pasta and use that tomato sauce which is an excellent source of lycopene. Cooked tomatoes are a great source of the antioxidant lycopene and lycopene helps to support prostate health.

Source: The American Heart Association

Tuesday, July 16

Exercise of the Month: July


EXERCISE OF THE MONTH: Kettlebell Swings

Start position
How to do it:
• Straddle kettlebell with feet slightly wider than shoulder width.

• Squat down with arms extended between legs and grasp kettlebell handle overhand.

• Position shoulders over kettlebell while engaging low back & abs.

• Pull kettlebell off of floor toward shoulder height.

• Immediately squat down slightly and swing kettlebell back under hips.

Finish position
• Continue swinging kettlebell by raising upper body and extending legs until height just above head can be maintained.

• Repetitions and sets will depend on goals.


Primary Movers:
Glutes, hips, lower back, quads, core, shoulders, hamstrings

Benefits:
Power, cardio, strength, muscular endurance 

Note: The information presented here is not a substitute for medical advice. Consult a physician before starting any exercise. We suggest that you discontinue exercise immediately if you feel you’re exercising beyond your current abilities.

Friday, July 12

Men’s Myths: The Truth About Men’s Health


by JCC Association and One Club

July is Men's Health Month, and we're taking the occasion to address myths surrounding health concerns of balding, low testosterone and depression.

Losing hair is normal but those with a family history of hair loss are 50% more likely to lose their hair.
Myth: Wearing hats or using hair dryers can cause baldness.
Fact: Causes of hair loss include age, family history, stress and poor diet. There is no evidence that hats or hair dryers cause baldness. Hereditary baldness can be treated with medication or hair transplant surgeries. If stress is the cause, working on alleviating daily stressors will help. Normal hair loss is less than 100 hairs a day.

Low testosterone can cause hair loss, decreased muscle mass, brittle bones and changes in mood.
Myth: Men will show signs and symptoms of low testosterone.
Fact: Men can have low testosterone without showing any of the signs of symptoms mentioned above. A reduction in testosterone can also be missed if signs are attribute to conditions such as diabetes and depression.

A note about depression:
Men often feel they must live up to society’s expectations of being tough when health issues arise. This can lead to illnesses going unchecked, including depression. In this country, more women suffer from depression, but 75-80% of all people who commit suicide are men. It’s extremely important for men to seek professional guidance if they feel depressed.

Note:
The information presented here is not a substitute for medical advice. Consult a physician before starting any exercise. We suggest that you discontinue exercise immediately if you feel you’re exercising beyond your current abilities.

Sources: