Margaritas

Being a college student, I can definitely relate to the dilemma of alcohol and weight gain.  You want to have fun while avoiding the calories.  One of my favorite drinks is a margarita.  I came across an article that described the process a margarita takes toward digestion in the body.  Why do margaritas make you gain weight?

Within the first minute: The drink lands in your stomach, causing your liver to work so hard to break down the alcohol, putting a temporary hold on other key duties, such as processing calories.

In the next 30 minutes: Because your liver is overwhelmed, the alcohol backs up into your bloodstream and shoots up to your brain, where it disrupts the nerve cells in the hippocampus (which controls memory), the cerebellum (which controls movement), and the prefrontal cortex (which controls mood).  As a result, you may feel more relaxed and suddenly charming.  You may also feel warm and a bit flushed, thanks to expanded blood vessels in your skin.  Next, you have to pee.  Since alcohol is a diuretic, it speeds up the flow of fluids to the bladder.  Also, if the margarita is made with triple sec, the drink's sugar content has caused an insulin spike, which may lead to sweating and/or eating fatty foods that you may normally avoid.

After 60 minutes: The alcohol is neutralized, transformed by your liver from acetate to carbon dioxide (which you breathe out) and water (which you urinate), but those 400 calories are not gone.  Since your liver was occupied, your body stored the calories as triglycerides (a type of fat), which are most likely tucked mostly into cells in your abdomen, the unhealthiest place to pack pudge.  

After reading this, I hope next time you think twice before enjoying the dangerous (although delicious) drink!

Is it Better to Workout in the Morning or Afternoon?

I've always been accustomed to working out in the afternoon since I often had sports practices in the afternoon in high school, and also since I'm not much of a morning person.  I've found that as I grow older, I am becoming more and more of a morning person.  I, now, work out either early in the morning or in the afternoon, depending on my schedule for that particular day.  This got me to wonder - what time of day is best to work out?  When would I burn the most calories?  I did a little research and found that there are benefits to both times.

Early-risers
Pros: Working out in the morning can kick-start your metabolism - especially if you strength train.  This allows you to burn more calories throughout the rest of the day.

Cons: Since you're just getting out of bed, it is likely that your body isn't quite awake - even if you are.  Your muscles can be rigid.  Try starting out with some light walking or stretching to get your body ready to go full force.  Also, your body needs fuel.  Try eating a light snack or piece of fruit before your workout so your body has something to work off of.  Then, within an hour after your workout, replenish your body with some protein to replenish and rebuild your muscles.

Late-workers
Pros: It has been studied that your body's temperature peaks around 2 or 4 in the afternoon, allowing your muscles to be more pliable.  This helps you to work at your best performing time with a lower chance of injury.

Cons: Working out too close to bed might make it difficult for you to get a good night's sleep.  As you go through your day and realize how much you have to do, it may be easier for working out to be moved to the low end of the totem pole.  You may also be too tired to workout, making it more likely for you to skip it altogether.

After reading the positives of both times of day, I decided to stay with my early morning workouts.  What time do you workout?  Comment below!

Bikini Body: Get Slimmer Thighs for Summer

As we can tell by this beautiful weather, Summer is right around the corner.  Don't let it sneak up on you and your body!  Try these moves to slim those thighs to get yourself bikini ready in time! Enjoy!

10 Healthiest Cities for Women

While doing some internet surfing, I came across an article for "10 Healthiest Cities for Women."  I was instantly drawn in when I noticed their number 1 city.  Keep reading too see what it is!

10. Miami, FL: While the city is known for showing a lot of skin, they take care of it as well.  They have the lowest risk of dying from skin cancer.  This may be due to the increase of shade in the city.  Many playgrounds have a shady canopy covering them.  Maybe that's something we should talk about in the Cedar Valley.

9. Bethesda, MD: Women in Bethesda know how to keep their breasts healthy.  Four in five women older than 40 have had a recent mammogram, and residents are 12 percent less likely to die of breast cancer.  Many residents are very active in promoting breast cancer awareness and raising money for Susan G. Komen.

8. Seattle, WA: This city is home to healthy lovers.  It poses 29 percent fewer sexually transmitted infections, and 43 percent fewer deaths from cervical cancer.  Washington laws require prescription plans to cover birth control, which many states don't.  Members of the community support Planned Parenthood.

7. Denver, CO: People from Denver prove to be very active.  Of these members of the community, 79 percent reported to exercising recently, while 41 percent more of commuters bike to work.  The city has more gyms than you will find in most cities, and the city is among the five leanest places in the country.

6. Honolulu, HI: Women from Hawaii simply get sick less often, while they also have the lowest rate of cancer, depression, migraines, insomnia, asthma and allergies.  Ladies from Honolulu are 27 percent less likely to die from heart disease, and their life expectancy is 3.5 years longer, on average.

5. Raleigh, NC: Carolina women live happier lives.  They report high satisfaction with life, and they report 14 percent fewer days that they feel bummed out.  The city also reports less employment than the typical rate.  Women in this area feel more social and emotional support.

4. San Jose, CA: San Jose reports having some of the safest streets, with one-third fewer crimes and nearly 60 percent fewer fatal crashes than average.  The city has wider sidewalks and bike lanes, which may contribute to this significant difference.

3. Santa Barbara, CA: Following the California trend, Santa Barbara reports having some of the healthiest eaters in the country.  Women here eat 36 servings of produce a week, which is four more than the average city.  There is 80 percent fewer fast food restaurants, four times more organic-food producers, and nearly 40 percent more farmers' markets in the city.

2. Cambridge, MA: The city has five colleges and universities, which carries over to its health habits.  This area scored high in wellness and safety.  Residents of this area stay active - 80 percent more of the people walk to work than the average amount.  In the area, more than 97 percent of the women have insurance, making it much easier for them to afford a doctor.  More women here get exams, such as mammograms and Paps than anywhere else.

And our number 1 city is...

1. Des Moines, IA: As many of us Iowans may know, Des Moines is known for being a green city.  It contains 334 parks and miles of trails along prairies, riverbeds, and Saylorville Lake.

Barefoot Running

We've all heard the craze on barefoot running.  There are even shoes out there designed to make it feel like you're running barefoot when you're actually wearing the shoe.  So is this barefoot running idea a good one?  Or is it just going to cause injury?  Here's what I found...

Activists for barefoot running argue that the natural way is more likely to prompt a runner to land on the padded and springy part of the foot, toward the front, rather than strike the ground with the hell as many shod runners do.  

Through research, it has been found that barefoot runners have a springier step and use their calf muscles more efficiently.  Barefoot activists argue that putting a device (shoe) on your foot alters the way you stand, the way you walk, and the way you run.  They see these changes as unnatural and generally negative.  

Many people are who are intrigued by this barefoot running phenomenon are looking to shoes made by companies who have invested in this new market.  "Barefoot running shoes" have been made by brands such as Nike, New Balance, and Saucony.

Barefoot runners argue that their body responds in a positive way to the different terrain that they can pay more attention to with the absence of shoes.  With shoes, the sensitivity to this terrain is relatively gone.

Have you run barefoot?  Share your stories below!

5 Mistakes You Didn't Know You Made While Running

Many of us don't think much while we're running.  As a matter of fact, many people go on a run to escape their thoughts.  For many, the idea of running is to think as little as possible.  I have come across five mistakes that people make while they run that I found very interesting.

1. Asymmetrical running pattern: An asymmetrical running pattern is a very common problem with runners, in which the runner lands harder on one side of the body than the other.  You can evaluate the problem by listening while you are running.  If you come down harder on one side than the other, it can signal a flaw in the running style and can lead to great pain.

2. Inward knee collapse and weak hips: Knees collapsing inward during running is caused by weak gluteus muscles.  When you run, your knees are supposed to stay in line with your hips.  But if your hip muscles are weak and aren't supporting your body weight, that weight will go to your knees and cause them to bow inward.  This causes the knee to bend and take the shock.  Doing exercises to build up the posterior gluteus medius and the gluteus maximus can help prevent this.

3. Running on your fore-foot when you're a rear-foot runner (and vice-versa): Some people are rear-foot runners who strike down harder on the rear part of the foot, while others are forefoot runners who strike down harder on the front part of the foot.  Still, either style is equally good.  Rear-foot runners tend to have a higher amount of force exerted on their feet when they strike down compared with forefoot runners.  Forefoot running has gained popularity with the marketing of "barefoot" running shoes, but it takes time and training to run in this manner if you're a natural rear-foot runner.  The problem with forefoot running with some people is that their feet aren't strong enough to support their weight.  If you're going to transition to forefoot or barefoot running, and you're a rear-foot shoe runner, it is important to make the progression gradually so you can increase the strength of your foot.

4. Over-striding and over-swinging: Over-striding and over-swinging are the two main causes of back pain in runners.  Over-striding occurs when the steps you take are too big for your body size, and it can lead to excessive rotation because the pelvis and spine move toward one direction than the other.  Also, swinging one arm further back than the other can contribute to spine misalignment while running.

5. Being unaware of your foot type: For those of us that weren't born with perfect arches, it is critical to choose the correct shoe.  It's important to choose a shoe that is made for flatter feet if that's the type of foot you have.  For those flat-footed runners, it may be smart to purchase custom orthotics or pay a visit to a specialty running store to buy special shoes for flat feet.

As you can see from these five common mistakes, it is important to pay attention to your body while running.  It may be helpful to take a video of yourself running to critique your style.  For those readers from the Cedar Valley, it may be beneficial to pay a visit to the Runner's Flat on Main Street in Cedar Falls Iowa, where they take a video of you running to fit you with the shoe that best fits your running style.

Read more at: http://www.msnbc.msn.com/id/3034511/ns/health-fitness/

Dangers of Multitasking During Your Workout

We all have heard the lecture about multitasking while driving - being on your phone, fiddling with the radio - but what about multitasking while working out?  According to a Women's Health article, pedestrian deaths have increased due to this issue.  In some states, you could be fined up to $90 for biking with technology!

I know that you all, like me, probably enjoy listening to your favorite upbeat songs during your workout to keep you focused and alert.  Women's Health outlines some reasons for you to forget the iPod when you workout!

• It can interfere with the quality of your workout.  Many people, including me, blast the music to distract themselves from the pain and discomfort they experience while exercising.  This can be damaging and can even cause injury.  If your ankle begins to bother you, you may not take notice of it right away if you're zoned out to your music, causing the injury to be more serious than it needs to be.
• It makes you block out everything.  How many times have you had your iPod in while someone was trying to get your attention?  It may take them a few times to finally get your attention.  In a more serious scenario, you may not hear a car coming or even an attacker coming.  

Now, if you've ever gone through a workout without music, you know how boring it can be.  Here are some tips to overcome that boredom and tune into your workout even more!

• Focus on your breathing.  Whether you're running, biking, or walking, try matching your inhalations and exhalations with what your feet are doing.  For example, while running, inhale over four footfalls (right, left, right, left) and exhale for the same length. By keeping your mind focused on counting, you can stay occupied without being distracted.  You also will take longer, deeper breaths, which will increase your endurance.
• Do "Fartleks."  I have experienced this type of workout during high school track.  You simply kick up your speed from one landmark to another (i.e. from the mailbox to the tree).  The hard work of sprinting doesn't feel as difficult because the end is in sight, literally.
• Scan your body.  Examine your steps and rhythm to ensure that it is as symmetrical as possible. Begin by focusing on your feet and working up through your calves, knees, hips, shoulders, arms, neck, and head.  
• Play mind games.  Think about car games that you use to pass time on a long car ride.  Implement those same ideas into your run/bike ride.  For example, take a count of the squirrels you see, or keep track of the license plates you see from different states.  By engaging your mind,    you can stay occupied without being distracted.

Stay tuned for more fitness tips!