Have You Tried Horseshoes?
Are you looking for a new activity to do? Something different from the run of the mill backyard games, or just looking to have some casual fun with some friends? If any of those are the case, then look no further! Horseshoes may be the outdoor activity that you need. A game great to play with friends, or people you’ve never met before, horseshoes provides the opportunity to have fun with your friends and meet new people.
Horseshoes is a game that almost anyone can play! It is a lawn game played between two people two teams using four horseshoes and two stakes set in a lawn or sandbox area. Horseshoes is a point system. Ringers are three points. A ringer is when the horseshoe completely encircles around the stake. Additional points are awarded for horseshoes that are not a ringer but are six inches or closer from the stake.
This game has delighted players since the beginning of the twentieth century. It has since grown to the point where it has crossed country borders in an annual World Championship. But whether you are in a professional league or just hanging out in the background with two stake and a cold drink, you may find a new passion throwing horseshoes.
Blood Pressure Information
Blood pressure is a measurement of the force applied to the artery walls as the heart pumps blood through the body. The pressure is determined by the amount of blood pumped, the force at which it is pumped, and the size and flexibility of the arteries.
-The top number of a blood pressure reading is the systolic reading. It represents the maximum pressure exerted when the heart contracts. Anormal systolic reading is 120 or less.
-The bottom number of a blood pressure reading is called the diastolicreading. It represents the pressure in the arteries when the heart is at restin the contraction. A normal diastolic reading is 80 or less.
Blood pressure is continually changing depending on activity, temperature, diet, stress, sickness, and what medications you might use.
There are several things you can do if you have high blood pressure. Although high blood pressure cannot be cured, it can be controlled. The following are ways to reduce your blood pressure:
-Reduce the fat in your diet andsodium in your diet.
-Get regular physical exercise and lose weight if needed.
-Reduce the amount of alcohol you might consume on a daily basis.
-If you are a smoker and have high blood pressure,
quitting smoking will notonly help lower blood pressure but will
help keep yourcardiovascular systemworking properly.
-If none of the above work for a certain individual, medications
can be used tomonitor high blood pressure
Getting your heart rate up while strength training
Getting your heart rate up doesn’t just require cardiovascular exercises. When strength training there are ways that you can increase your heart rate and intensity without stepping on any cardio equipment.
Adding in supersets (two strength training exercises back to back) is a great way to get the hear rate up. When performing supersets, there is no rest between exercise, but after the set is over. By incorporating supersets into your workouts you can get a bigger bang for your buck in the gym.
Misconception of “Getting Toned”
Often times when you ask someone what their goal is they will say “I want to get toned,” or “I really want to tone my arms and and tummy.” The biggest misconception that many people have is that you have to spend all your time in the gym or at home doing cardio. At the start of my health/fitness journey, I fell victim to the misconception that cardio=toned.
Then I got a little news flash: You cannot get “toned” with out lifting weights.
For the longest time I thought that weight lifting would make me bulky, but it does the complete opposite. You can’t target fat loss. You cannot get toned from only cardio. You have to have lean mass (muscle) under your body fat in order get a “toned.” appearance. By integrating weights into your workout routine it will help increase muscle mass and give you a toned body. Cardio is a great way to take care of your heart and get your calorie expenditure up. Establishing a cardiovascular and strength training routine will help get the desired toned definition everyone talks about.
Raising an Adventurous Eater
Food surrounds us 24/7. Therefore food decisions are constant, it’s estimated that we make over 200 food and drink choices per day, many of these subconsciously. That means that much of our choices are habitual and many likely rooted in our childhood, and as we know habits die hard. For those parents out there who want to raise a healthy, adventurous eater, read on as I explain four of the most important steps in cultivating a healthy relationship of food within your child(ren).
The first way to expand a child’s food repertoire is involving them in the process and allowing them to experiment. Begin with grocery shopping, ask for their choice between carrots or celery as a snack. If you enjoy gardening, involve them in planting, caring for and harvesting the food you’ve grown together. Then include them in meal prep; being sure to involve them in a variety of age appropriate meal preparations is a great way to make them more open minded about food. Give them tasks such as having them assist with seasoning a chicken stir fry, sautéing mushrooms for the spaghetti and baking cookies. Trust me, when they’re proud of their participation their more likely to eat the food (no nagging required)! These are places to teach them science (“why does that bread rise”?), math (using measuring scoops) and biology (where food really comes from). Children should not be in the way when it comes to food, they should be involved, it’s our role as parents to provide that involvement.
Just as meal preparation is important, meal time offers many benefits as well. Studies have shown that family meals lower the chance of high-risk behaviors such as substance abuse, decreases the risk of obesity and simply offers a chance to connect as a family and build self-esteem in our children. For children of a younger age group, benefits of meal times include a growing vocabulary, table manners and socialization skills. Family meals should be about nourishing our bodies to the point of satisfaction, having fruitful discussion and moving on with life. Try to avoid placing the focus on what, and how much your child eats, children are very intuitive eaters (and that’s a good thing)!
Have you ever seen a child make that squished-face-of-dissatisfaction? As parents we interpret this face as a distaste for the food their trying, but in fact this is simply a child’s way of exploring a new food. It can take up to 20 times or more of food exposure to like a food. One study showed that even exposure of new foods through pictures books led to an increased consumption of these foods, after just two weeks. To introduce new foods, try preparing familiar foods in unfamiliar ways; such as fruit sushi. Conversely, offer unfamiliar foods, in familiar formats; such as veggie smoothies or curry pasta. Provide your child with a variety of foods, tantalizing all five senses (taste, sight, touch, smell and sound). This means exposing them to hot, cold, wet, dry, sticky, stringy, crunchy and creamy options, you get the picture. Ultimately, exposure leads to familiarity, which results in acceptance.
Finally, and quite possibly the most important is to lead by example. Children have an innate desire to be and do just like their parents, food is no exception. You cannot expect your child to eat carrots while you’re eating cookies. That means the whole family eats the same meal. Depending on your child’s age, their plate may look a bit different, but most foods are present on each plate. Always have one familiar food you know they’ll enjoy and build from there. Remember too, that if one parent doesn’t like a food, have them at least participate in the meal and avoid vocalizing their dislike. This gives your child a chance to come to their own conclusions about the foods they enjoy. Being an example means you may have to get out of your own comfort zone.
I’ve always said “they don’t know they don’t like it until they don’t like it” … give your children a chance to make their own decisions. Succumbing to your child’s food jag, (the phase most youngsters will experience when they desire only a couple foods over and over) will only prolong this phase and may eventually lead to manipulation and selective eating. You must trust your child to trust themselves, I promise “they’ll eat when they’re hungry”.
To learn more about childhood eating, some great resources include the Ellyn Satter Institute, Jill Castle, and myself, Jessica Gutsue, the dietitian at Restorative Health Care.