Put Your Thinking Caps On

1. What is the scapula?

2. What is the scientific name for the kneecap?

3. Which part of the brain regulates physiological stability in the body?

4. Which is the most acidic part of the digestive system?

5. What is protected by the cranium?

6. What tube connects the Kidney to the Bladder?

7. Where in the human body do you find the Alveoli?

8. A bone is joined to a muscle by what structure?

9. Where are the red blood cells made?

10. What is the correct name for a red blood cell?

11. What is average human body temperature in degrees centigrade?

12. There are 4 principal types of teeth, name them?

13. What is the fontanelle?

14. Human skin has 2 distinct layers, what are they called?

15. What are the 4 main blood groups?

16. It is a bone in the body with the medical name The Sternum, what is it?

17. Where in the human body is the umbilicus?

18. What is the name of the hormone which controls the supply of sugar from the blood to the muscles?

19. On which part of the body would you find the Bridge?

20. What is the name of the chief muscle used in breathing, which separates the chest from the abdomen?

1. Shoulder Blade 2. Patella 3. Hypothalamus
4. Stomach 5. Brain 6. Ureter
7. Lung 8. Tendon 9. Bone Marrow
10. Erythrocyte 11. 37 12. Incisors, canine, pre-molars and molars
13. soft area of cartilage on a baby's head 14. epidermis and dermis 15. A B AB & O
16. The breast bone 17. The navel or belly button 18. Insulin
19. The nose 20. The diaphragm

Which Days Of The Week Causes The Most Weight Gain?

Researchers at Washington University in St. Louis wanted to understand how weekends affect weight fluctuations. During this period the test group's body weight at baseline increased significantly on weekends and was followed by a non-significant trend of weight loss on weekdays. Unfortunately this resulted in a slow but sure weight increase each week. Also during baseline measurements the researchers found that calorie intake was highest on Saturdays, averaging about 200 calories more than weekdays. In contrast, physical activity did not decrease on weekends during the experiment.These findings suggest that weekend behavior has a tremendous impact on weight gain in average people.

This research is consistent with that of the National Weight Control Registry report in 2004, which suggests that people whose diets are more consistent from weekdays to weekends are more likely to be successful in losing weight and keeping it off. So the bottom line is to not lose discipline on the weekend. This is one of the reasons that I am no longer an advocate of cheat days/meals. It plays on your mind and body and wastes all of your good efforts.

What Are The Benefits Of Outdoor Exercise?

The amount of research and literature on the advantages of outdoor fitness is astounding.

With technology and information more and more of our time is spent inside. We travel from one box to the next. We sleep inside we eat inside we step into our cars and move to our next compartment all without going outside. There is a growing body of research showing the health benefits of being outside.

~Speeding the recovery from medical procedures

~ Increasing energy levels to better mental clarity

~Positive emotional lift from fresh air

~Longer attention span

~Bolsters your immune system

~Increases one’s sense of well being

~Increased strength in movement has a better correlation to life’s challenges of carrying kids or running up the stairs than does the isolated muscle strength created through restricted movement patterns.

~Tends to encourage more complex movements often preformed on varied ground surfaces..

~Gives you a cross-training opportunity, providing your muscles with new and varied challenges that create well-rounded physical stability

Additionally, you’ll generally get a greater workout outside, pounding the pavement and rugged terrain, than you will with many indoor programs. The list of known benefits is compelling. Our modern lifestyle has developed to the point where going outside has become an “option”, the effects of this are just beginning to be understood. To get started just open the door and step out. Walk, hike, run, ride a bike, play with your kids, join a soccer league, train for a triathlon, join an outdoor boot camp… the choices are virtually endless. Combined with healthy eating habits you will not only gain health and vitality for yourself but set the example for your family and friends.

Laughter Facts

Laughter:

~reduces muscle tension
~ increases the amount of oxygen in the blood
~ exercises the diaphragm and heart, contracts the abs and even works out the shoulders, leaving muscles more relaxed afterward.
~produces happy chemicals in the brain called endorphins.
~researchers at Vanderbilt University found adults burn an average of 1.3 calories per minute while laughing
~Laughing is contagious

Tickling:

~It is not possible to tickle yourself. The cerebellum, a part of the brain, warns the rest of the brain that you are about to tickle yourself. Since your brain knows this, it ignores the resulting sensation.

Swimming

Underwater swimming is the only time you should hold your breathe while exercising.

What role does social activities play in health?

Diet and exercise are often promoted as the mainstays of health. But according to a new study in the American Journal of Health Behavior, that formula may be missing a key component. When researchers surveyed 3,032 American adults on their health behaviors and lifestyle, they found evidence suggesting that social activities were a significant part of overall health. In fact, the researchers noted that frequent contact with friends and weekly church attendance had comparable effects to regular moderate exercise. They maintain that exercise is still an important component of staying healthy, but stress that staying socially connected holds significant promise too.

Source: Today’s Health & Wellness Magazine

Fitness Trivia: Are you a Fitness Guru or Fitness Slacker?

Today is going to be a little different. I am going to explore fitness facts and play a little trivia with you. Get 5 or less right: you are a slacker. Get 6 to 9 right: you are a champ. Get all 10 right: you are a fitness guru. Good Luck!!

1. What is the leading cause of death?

A) Cancer B) Suicide C) Heart Disease

2. What is normal Blood Pressure?

A) 130/90 B) 120/80 C) 120/70

3. What are the percentages of the target heart rate zone?

A) 50-70% B) 55-75% C) 60-80%

4. How do you calculate your Max HR? (HR= heart rate)

A) 220-Age B) 220-Resting HR C) 220-Max HR

5. How long is a marathon?

A) 24.5 miles B) 26.2 miles C) 25.4 miles

6. What substance on the International Olympic Committee's list of banned drugs, is allowed only in limited amounts for athletes?

A) Caffeine B) Steroids C) Amphetamine

7. How many miles are in a 10 K race?

A) 6 miles B) 6.2 miles C) 6.4 miles

8. A 25 pound Dumbbell weighs how many kilograms?

A) 11 kgs B) 12 kgs C) 13 kgs

9. Whats the world record for the fastest mile (running)?

A) 4:15 minutes B) 3:12 minutes C) 3:43 minutes

10. What are the distances of each event in an Olympic Triathlon? (swim, bike, run)

A) 1 mile, 24.8 miles, 6.2 miles

B) 2 miles, 25.2 miles, 8 miles

C) 1.5 miles, 26.2 miles, 5 miles

Answers

1. C, 2. B, 3. C, 4. A, 5. B, 6. A, 7. B, 8. A, 9. C: 3:43:13 by Hickam Guerrouj in July 1999 (Rome), 10. A

How did you do?

Does Bread Make you Fat ? ( part II)

I just read an article where a girl said, "I am about to stop eating carbs because these hamburger buns, white bread and doughnuts are making me fat." I was blown away that she just clumped all carbs into 1 category. I do however see many people running from many good carbs bcs of a fear that it will cause them to gain weight. So let's start off by going over the differences between good and bad carbs.

What are carbohydrates?
Carbohydrates come from a wide array of foods - bread, fruit, vegetables, rice, beans, milk, popcorn, potatoes, cookies, spaghetti, corn, and cherry pie. They also come in a variety of forms. The most common and abundant ones are sugars, fibers, and starches. The basic building blocks of all carbohydrates are sugar molecules.

The digestive system handles all carbohydrates in much the same way - it breaks them down (or tries to break them down) into single sugar molecules, since only these are small enough to absorb into the bloodstream. It also converts most digestible carbohydrates into glucose (also known as blood sugar), because cells are designed to use this as a universal energy source. This is why carbohydrates can make us feel energetic. Carbohydrates fuel our body. Your body stores glucose reserves in the muscles in the form of glycogen ready to be used when we exert ourselves.

Good carbohydrate foods are those that are still in their natural state, or they are still similar to their natural state. They are foods that have not been processed or altered by people or machines. Good carbs are usually high in fiber. Foods high in fiber will give you energy over longer periods of time. They also give you a sense of being full. Foods that are high in fiber help to lower cholesterol levels as well as aiding the body in toxin removal.

Good carbohydrates generally have a low glycemic index. Foods with a low glycemic index will not cause a spike in blood sugar. This is especially important for diabetics who have to constantly monitor their blood glucose levels. Good carbohydrates are nutritious. Good carbohydrates are rich in vitamins, minerals and nutrients.

Examples of good carbs:

• Vegetables
• Fruits
  
• Beans
• Legumes
• Nuts
• Seeds
• Whole grain breads
• Whole grain cereals
• Whole grain pastas
• other whole grains (ie.
• couscous, rice, quinoa)

I will save all the bad carb junk for another blog post another day. As for now, the following are breads that will include whole grains and a good fiber content(still check the label bcs certain loaves in their line may be for the health conscious). Unfortunately, many of them still have 3 grams of sugar in them:

• Ezekiel
• Trader Joe's 9-Grain (0 sugar but only 1gm fiber)
  
• Great Harvest
• Pepperidge Farm
• Arnold & Brownberry (Owned by the same company)
• Joseph's
• Rubschlager
• Earth Grains
• Oroweat

I get most of my breads from the health food stores and I still have to read the label. I mainly check the bread label for sugar, hydrogenated fat and fiber. Each health food store carry there own particular brands. You can also order online by going the brands website. The main nugget I want you to get from this is PLEASE DO NOT BE FOOLED BCS THE FRONT OF THE LOAF SOUNDS GOOD. The mktg experts know how to use the words in such a way that they are giving you a half truth. Flip that baby over and read the label! Once you know the one to get, you can just go in the store and grab it.

Does Bread Make you Fat ? ( part I)

NO, bread does not make you fat! White (nutrient-depleted) bread, and putting lunch meats, spreads and some of the things people put in between the bread can make you fat. The good news is that there are more high-fiber, whole-grain bread choices today than ever before in supermarket aisles. The bad news is that with so many breads on the shelf (and 90% of them are junk and contain sugar), choosing the most healthful bread has become an even tougher task. When picking up the bread, it should actually feel slightly heavier due to the higher fiber content. You will not be able to roll this bread into a small ball like you can with white bread. Look at the ingredient list rather than the color of the bread to select whole-grain breads. Don't judge whole grain products by their colour because many dark breads have caramel or molasses for color and contain mostly refined grains. Read ingredient lists to find whole-grain products and look for the word whole in front of grains such as wheat and rye.

How can I tell if a bread or other product isn’t made from 100% whole grains?If the first ingredient has the word "whole" in it, you know that the most prominent grains are whole. If the product isn’t 100% whole grain, the second ingredient will typically be unbleached wheat flour, which is not whole.

What makes up a whole-grain? A whole grain has three parts: the outer layer, or bran; the inner part, or germ; and the endosperm. When grains are refined, the nutrient-rich bran and germ are removed, leaving only the endosperm.

Whole-grain breads typically contain more fiber. Look for a minimum of two grams of fibre per slice of bread. Do not be fooled by the words fortified with. Fortification typically occurs with refined grains. Precious nutrients that have been stripped away during the refining process are added back in. Manufacturers are sometimes required by law to fortify refined grain products to make up for the loss of vitamins and minerals.

After you eat the bread, notice if you feel tired soon afterward. It could mean that you have a junk bread. Food items that are higher on the glycemic index bounce blood sugar around and often leave you in a hypoglycemic (low blood sugar) and fatigued state. This is also the time that cravings for starch or sugar usually kick in.
Research clearly demonstrates that whole-grain foods are an optimal source of nutrition for overall fuel and even for weight loss. Instead of dropping all grain products in an attempt to lose weight, simply switch to whole-grain products and watch your energy soar as you healthfully shed those excess pounds.

Stay tuned to find out the benefits of "good breads" and the best ones on the market today........

Do bananas make you fat?

A bootcamper asked me this question today, so now I want to elaborate on it more. Bananas are low in calories, as they contain only 100
calories. They are half the calories of most granola bars, and have one-third the calories of most muffins or bagels. Bananas are not high in sugar and have the same glycemic index as most all fruits. Scientific research reports no evidence that they will spike your blood sugars or increase fat stores. They are extremely low in fat, containing less than 1 gram of fat. They are loaded with
fibre making you will feel full and satisfied after eating them. One banana also adds 2 grams of soluble fibre, which helps to lower blood cholesterol.
Bananas are nutrient-rich. They contain vitamin B6, folate, and vitamin C and are potassium powerhouses. Due to all their potassium, bananas help lower high blood pressure and replace potassium loses after exercise. Potassium is necessary for proper muscle function in active individuals and athletes. And another bonus, bananas are an easily digested source of energy. Athletes
frequently peel a banana before a race for quick energy. In addition, bananas are high in magnesium, a mineral that helps bones absorb calcium.
p.s. I also like how I heard a doc explain it: he said, "In my years of working with overweight clients, I've never had one who became overweight from bananas".:)

The scoop on fiber

Benefits of fiber: *Prevents constipation/Helps with elimination *Can prevent many diseases *Lowers cholesterol *Keeps weight under control *Helps eliminate toxins

Where do you get fiber? Fiber is can be easily obtained from fruits, vegetables, whole grains, legumes, nuts and seeds.

*Drink plenty of water to help with digestion.

Junk Food

Question: What is the #1 reason people say they eat junk food?

Answer: A majority of Americans report that they eat more junk food than they should, either often (19%) or sometimes (36%). The biggest reason, people say, is convenience.

Trivia

Does the human neck have the same number of vertebrae as a giraffe?
Yes