Fitness Time as a Family

It’s important for every member of your family to get their share of physical activity in their daily lives. Exercise is not only a ‘must’ for people who are trying to lose weight, or get a more sculpted body. One of the best ways to have ‘family time’ and stay healthy is to schedule a family fitness time.

These days, even our kids are busy. They have homework, afterschool activities and friends they want to hang out with. Our days are super-busy too. When we actually do get the chance to get together, this family time is important. To ensure that you get family time each day, even though everyone is busy with their own thing, let that time do double-duty.

When your schedule is packed, any time that can serve dual purposes is a ray of light. Instead of trying to find time to exercise by yourself, why not get the entire family together to exercise? This way, each person gets the physical activity they need, and you can use the time for bonding as well.

Hold Each Other Accountable

One of the downfalls of working out by yourself is the lack of motivation or accountability. Friends may work out with you on occasion, but they have families and other responsibilities too. When you include your own family, you have built-in motivators for each other. What used to be seen as a chore is now fun family time together, because you are tackling it as a team.

The many benefits of family fitness:

• Everyone participates together to gain better fitness

• It’s easy to create challenges for one another

• You’re tackling eating well as a family, and are more likely to pay more attention to it

• You can schedule family fitness around other commitments

When you take on family fitness habits, you end up with constant support 24/7. If your schedule only permits 30 minutes several days a week, that’s fine. However, Instead of thirty according to the time you have to spend together, you can stretch that time to an hour if you want to. Let’s take a look at some ideas for family fitness workouts:

• Work out to a DVD or video

• Go bike riding together

• Lift weights together

• Play video or other games which allow you to get up and move during play.

Each member of your family can pick an exercise they love to do, introducing it to everyone else. On different days, let a different member of the family decide on the workout routine. This way, each member of the family stays involved AND has a chance to show off a new favourite exercise.

By turning exercise and fitness into a family affair, chances are you’ll stick with it longer and enjoy it more than if you were to simply do it on your own. Why not give it a try, and get everyone in your household fit at the same time?

Fitness, Dieting and Weight Loss

There’s a lot of general information about fitness, dieting and weight loss that people, especially women, aren’t aware of. Being that my goal is to help get everyone healthy and active, I thought I would take some time today to go over some important facts that you may not be aware of.

When it comes to dieting, some of the statistics are pretty scary. First of all, for those who are frequent dieters, they are putting themselves in the line of fire for long term health issues. The worst part is, most women who follow the fad diets, or are frequent dieters don’t even need to lose weight. The yo-yo dieting practiced by many women is frequently a short-term solution. They don’t make permanent changes – they diet until they lose those few pounds they want to lose, and then start to eat as they were before.

The ‘dieting’ industry is now a massive, global industry. From books to plans, courses to pre-packaged servings, this billion dollar industry is aiming their sales pitches to an audience of 90% women.

Women often will diet due to social pressures, or because of preconceived notions of how they should look. Fortunately, as Muslim women this is not an issue for us as much as it is for the rest of the population.

In comparative testing, women are twice as likely as men to develop eating disorders are a result of yo-yo dieting and social pressures. And on any given day in the United States, half of the female population (women and girls alike) are on some sort of diet – usually some fad that will claim they will lose X number of pounds in 4 weeks guaranteed.

For women with a BMI (body mass index) over 28, their chances of developing serious illnesses such as diabetes, fertility issues, polycystic ovarian syndrome, hypertension, heart disease or a very serious combination of any of these.

Obese and overweight women are more likely to receive unclear or suspicious results from breast screening and mammograms.

Weight problems and obesity levels are higher among women of minority groups. Those who are not Caucasian Americans have a much higher risk of obesity – that includes us ladies!!

Exercise, Fitness and Working on Your Weight

Did you know that more than 60% of the US population of women don’t get the required amount of physical exercise recommended daily? For a simple matter of 30 minutes a day, many women are walking into a trap they don’t need to. And one in four women aren’t active at all!

Some examples of the bonuses of regular exercise are as follows:

- Reducing the risk of Type 2 diabetes

- Lowering blood pressure and bad cholesterol

- Exercise reduces the amount of stress put on your heart

- Women who exercise regularly are less likely to suffer severe symptoms of PMS and/or menopause

- Walking and riding a bike are just two of the simple ways you can increase the density of your bones

- Those suffering from back or other pain can find relief in exercise, instead of having to resort to medication for their chronic pain

We’ve discussed before how you can exercise without having to go to the gym. While that’s always the best motivator, it’s understandable that you may not be able to attend every day. For those days that you can’t make it, try these exercises at home or outdoors instead; yoga, pilates, walking, running or jogging, cycling, rollerblading, swimming and many other available options. They don’t need to cost a fortune in order to be helpful to you.

There are even things you can do to get yourself moving that don’t involve sports or actual ‘fitness’ training at all. Did you know that you can burn many calories by doing your household chores to a fast-beat music? Or how about taking the stairs instead of the elevator?

Outside work, such as raking the leaves, working in the garden and even mowing the lawn are great forms of physical activity. And if none of these seem to be right for you, be creative! There must be some chore or activity you can be spontaneous with, turning it into a physical activity as well as a chore. Dusting to music makes this tedious task much more fun, don’t you think?

Get out there, get active…and get HEALTHY!

Quick Workout at Home – Using a Video Game?

Anybody who already owns a Wii console claims that it is the greatest thing

since sliced bread. It is what we have all been waiting for – a true virtual reality for the entire family. As we move, so do the characters on the television. Parents and children alike are bowling, racing, playing guitar, and other games using the Wii controllers, and a lot of body movement.

Well, there are more than just bowling and fishing games on this console. The company went one step further, designing a Wii fitness program. Since everyone was up and moving, they decided to capitalize on it. The Wii Fit is another attachment for the Wii console, which has the appearance of a flat board. Using this board, Wii owners can perform a variety of exercises and get in shape.

Let’s first examine the cost. With any exercise program, there is always a cost, and if the cost seems unreasonable you’ll lose people right there. The Wii Fit board costs a whopping $90 but people are willing to pay for the chance to see if it is as much fun as the other Wii games they’ve tried. And when you compare it to other fitness equipment, it’s really not that expensive at all.

Good news for new exercisers: The Wii Fit board can hold up to 330 pounds. That’s not saying that you weigh 330 pounds, but if you are a bigger person, you can still use the Wii Fit board. Many new gadgets don’t allow for weights in all ranges, and that is a problem for many people. Especially those who might feel uncomfortable at the gym, or don’t have the space for larger exercise equipment in their home.

The Wii Fit uses several exercises to get people in shape. One of the exercises is the Wii Fit Ski Jump. You know how the people jump on the Olympic ski runs? That is what you are doing. The board is sensitive enough to pick up your movements and track your fitness workout. With the ski jump, you are squatting in position for the jump and standing to jump.

Try beating your kids at a hoola-hoop competition, or “running round the track” without leaving your living room.

The Wii Fit board also teaches balance, and that works the abs and strengthens the other core muscles. While the Wii Fit may not be a total workout program, it is a place to start. It does offer a workout, but you will need more cardiovascular work than what is provided with the Wii. It functions as a supplement to an exercise program but not as the whole thing. However, there are more cardio exercises with the Wii Fit Plus, and other additional games you can get which use the Wii Fit board as well.

How long will this new fad last? Who knows, but as long as people are playing the other Wii games, they are getting at least some activity in each day, which is never a bad thing. And what a wonderful idea for those days when you can’t make it out for your regular workout! Even the kids can get involved, making sure “mom” gets in her video game time as well.

Top Ten Healthy & Quick Foods

We all know that one of the secrets to living a long and healthy life has a lot to do with the foods we eat. With not all foods being created equal, making choices to eat healthier can not only change your quality of life, but the longevity as well.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health! Many of them are those types of foods you can eat on the run too, so you’re saving time as well as saving your health.

1. Beans – If they give you gas, it’s easy to find precautions you can use before you eat them.  Also, soaking them first can help a great deal.  Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein.  This plant protein contains very little fat, carbs and calories.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy. And they are easy to make ahead, freeze or heat-and-go!

2. Oatmeal – Oatmeal is coming back into popularity, now that it’s stated as a food lowering blood cholesterol.  You can make it yourself with rolled oats or eat the instant kind if you are in a hurry.  Oatmeal is a filling grain which also provides more of that much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A.  Antioxidants fight free radical damage in the body and reduce the risk of cancer.  Berries, such as blueberries and grapes have the highest amount of antioxidants.  Choose an array of fruits in a wide variety of colors for maximum health.  The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots.  Garlic is known for lowering cholesterol.  Allium vegetables help guard the body against the risk of cancer as well as many other ailments.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state, especially garlic and wild garlic, increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Wild salmon is a fatty fish, however containing good fats proven to improve health in both children and adults.  Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon, it contains omega-3 fatty acids.  These seeds also contain omega-6 and omega-9 fatty acids.  You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed.  Ground flax, which is the most beneficial way to consume this seed, can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful.  They contain antioxidants such as beta-carotene and Vitamin C.  Peppers range from mild and sweet, to so hot you’ll be calling the fire department.  All peppers contain a substance called capsaicin.  Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease.  They are good in salads, salsa and all sorts of dishes. Grab some with a great low-fat dip for a quick snack.

8. Nuts and seeds – Nuts may be high in fat, but those fats are the good kind.  Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.  Crush them into a fine powder to use as a coating instead of higher carb bread crumbs.  Nuts help to lower cholesterol.  Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately.  It is rich in antioxidants and increases energy.  You can get more done and look better while doing it.  You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is incredibly good for you.  Yogurt contains calcium, Vitamin B, and protein.  There are even newer types with added health benefits which you might want to look into.  If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth.  Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat.  Try these super foods to get started on the right foot.

ACHOO! Cold? Flu? What can I do?

While most people worry about cold and flu season beginning in October or November, some of us end up feeling miserable, exhausted, and looking for the number of the dump truck that just ran us over the minute any sign of spring hits.

Some areas of the country are enjoying beautiful signs of spring, with flowers having already poked through the earth to present us with their radiance. Other areas are finally seeing patches of grass poking through the mountains of snow collected over the last few months. One this is for sure, no matter what part of the country you’re in…spring is in the air.

Unfortunately for some this means the dreaded “spring cold or flu”, which for some reason or another tends to hit us with more gusto than any other illness did over the winter. Perhaps this is because we aren’t expecting it, or perhaps we have been busier than usual, and it finally had a chance to find that foothold it needed to hit us. And hit us it does.

I want to first clear up some of the differences between colds and the flu. While both can make us equally miserable, they don’t provide the same symptoms or hazards. Take a look below at the chart, and you’ll be able to better see which of these two culprits has hit you. Following that, we’ll take a look at some natural ways you can deal with these symptoms, instead of spending a fortune at the pharmacy for medications which may or may not help in the first place.

Please note: I am not a medical doctor. This information is provided to you simply for that – informational purposes. If you are ill, and think you may have the flu, or anything other than a common cold, please consult your physician.

Now that we know what we’re dealing with, here are some natural remedies for cold and flu. You might want to keep this handy for NEXT autumn, when things are likely to start all over again.

The first thing you can do to help diminish or eliminate your chances of getting a cold or the flu is to remember to was your hands…often. It never hurts to keep a bottle of Purel or similar product around as well. Throw one in your purse, keep one in various rooms in the house and remember to use it.

To get ready before cold and flu season hits, it is recommended that you eat lots of garlic, combined with daily doses of Echinacea.  If, however, that cold or flu grabs hold anyhow, you can start feeling better reasonably soon after a footbath of dried mustard in a bowl of very hot water. This will help bring down that fever, as well as loosen any phlegm that might be building up.  There is also the popular remedy of lemon and honey.  Lemon because of it’s high levels of vitamin C, as well as it’s power to expel toxins.  The honey will soothe your throat.

Another way to get rid of that congestion is by drinking hot ginger water. Just slice up some ginger root and boil for 15 minutes. This will chase that cold away in no time. Ginger or peppermint can be added to a hot bath for some comfort.  Either of these will make you perspire, and this in turn gets rid of the toxins.

Onions, although not known for keeping your breath fresh, are excellent when it comes to colds. You can put a generous slice into a cup of boiling water. Add to this a half teaspoon of cayenne pepper, and drink before bedtime. Eating plenty of yogurt can help to kill any bad bacteria on its own. It will also help the production of much needed antibodies that will kill off any unwanted organisms.

At the first sign of fever, lemon juice and honey diluted with hot water will help. You can also use apple cider vinegar and honey. For that stubborn fever, remember to drink lots of liquids. The preferences are unsweetened fruit juices. And for that sore throat that won’t quit, make up a mixture of salt, lemon juice and hot water. Using this to gargle with can soothe the throat and get rid of the burning sensation that often comes with a sore throat.

There are several herbal tea recipes that are easily made from scratch, or bought at your local health food or grocery store. One favorite that helps you sleep when you aren’t feeling your best is lavender. Peppermint tea and green tea are also great choices when you aren’t quite feeling up to par. You can also try hibiscus and basil for fever or aches and pains.

For fighting infection and inflammation, try a spoonful of crushed black currants in a cup of boiling water. Let it infuse for about 10 minutes, then sip slowly and chew on the pieces of the fruit.

Fit Muslimah Summit Atlanta Ga – Itinerary

Fit Muslimah Summit Atlanta GA

Sheraton Gateway Hotel Atlanta Airport 1900 Sullivan Road, Atlanta GA 30337

February 13-14, 2010 

Itinerary

(Modified 2/8/2010)

 

 

	Wellness	Fitness
	SATURDAY
8: 00 AM	Registration
9: 00 AM	Ultimate Yoga-A Mix of Yoga and Pilates w/ Haneefah Saleem	Water Aerobics w/ Mubarakah
10: 00 AM	Free Swim	Cafe 5-9 Open for you: What you always wanted to know about Nutrition? w/ Yoquatallah Ibraheem
11:00AM	How Fit are you? W/ Haneefah Salim	20/20/20 w/ Tayyeba Hassan
12:00 PM	Key Note Address Mubarakah Ibrahim REVIVE!
1:00 PM	Lunch/Thuhr	Lunch/Thuhr
2:00pm	Understand your strength to recognize strength in others w/ Yasmin Ibrahim	Bringing Muslim Sexy Back: Sex Appeal and Islam are not Opposites w/ Amina Abdul-Jalil
3:00 PM	Don’t Just Sit There- Get Started and Move On! w/ Haneefah Salim	Pilates w/ Tayyeba Hassan
4:00 PM	Emotional Wellbeing of Women w/ Jamillah Jihad	Fit and Fully Covered w/ Sakeena Abdul-Hakeem
9:00	Free Swim	Detox for Health w/ Fatimah Ash-Shakur (Um Tabari)
10: 00 AM	Building Healthy Relationships Yasmin Ibrahim	Free Swim
11:00AM	A Taste of Fitness-An Exercise Circuit w/ Haneefah Salim	How’d You lose all that Weight w/ Amani Jabbar
12:00 PM	No Excuses: Exercise TIME is like money; you don’t find it, you MAKE it! w/ Sakeenah Abdul Hakeem	Fitness Boot Camp w/ Mubarakah Ibrahim
1:00 PM	An Empowered Life-Creating Possibilities Tayyibah Taylor	An Empowered Life Creating Possibilities Tayyibah Taylor
2:00pm	Lunch/Thuhr	Lunch/Thuhr
3:00 PM	Selecting Foods on the Go w/ Yoquatallah Ibrahim	20/20/20 w/ Tayyeba Hassan
4:00	Round Table Discussion Creating Wellness Centered Muslim Communities

 

What is a Nutritional Supplement?

What is a Nutritional Supplement?

A supplement, by definition, is something that accompanies something essential. But, in some cases, nutritional supplements can themselves be an essential part of a healthy nutrition regimen.

Whether because of a busy life style, or an individual genetic or physiological condition, there are those who benefit from nutritional supplements. Everyone requires a certain amount of vital biochemicals, with the proportion varying within a narrow range for almost everyone.

But diet doesn’t always supply those amounts, even when a sincere effort is made to eat properly. Some have rigorous exercise routines, others are forced to a more sedentary lifestyle because of work and family life. Most importantly, every individual is unique and therefore requires a particular amount of nutrient that differs slightly from others.

B-complex vitamins, for example, are essential for everyone. But the proper amount will vary depending on weight and unique physiology. For some, an all-purpose daily vitamin pill is enough to supply any needed amount that doesn’t come from a balanced diet. The body has a well-tuned ability, in most cases, to absorb what’s needed and slough off the rest.

Taking Vitamin C once helped eliminate the dangers of scurvy and rickets. That’s rarely a problem in developed countries today, but there is strong evidence that it helps boost the immune system, leading to fewer colds and infections. Past claims overstated the facts, but Vitamin C remains a needed element.

Many people as they get older consume much less calcium. To an extent, that’s normal and healthy. Young adults don’t require anywhere near the amounts that they did when they were infants or young children.

But the curve picks up again later in life, as bones become less able to manufacture the appropriate amount. For many who are lactose intolerant, or simply don’t care for the taste of cow’s or goat’s milk, getting calcium in the form of a supplement is a great way to get that essential mineral.

Omega-3 are essential fatty acids that help reduce inflammation and prevent heart disease, to name only two benefits. But one of the main dietary sources – fish – isn’t to everyone’s taste. It’s also unfortunately the case that sometimes the local fish supply is temporarily unsafe. In those circumstances a nutritional supplement is an excellent alternative.

There are dozens of supplements that can help balance out hormonal deficiencies that many women and some men suffer from. Soy is one that can smooth out imbalances and help reduce PMS (Premenstrual Syndrome) or menopause symptoms. Others are helpful for thyroid imbalances.

Cortisol is another example. Naturally produced by most people in the proper amount, some people have a deficiency due to a gland weakened by disease, age or genetic condition. Those low in cortisol can suffer from fatigue, aching joints and other symptoms. Taken in the proper amounts, it can make a huge positive lifestyle difference.

Each person should undergo rigorous testing before taking anything more than an average daily vitamin or one of the more common supplements. Ginko, for example, can lead to excessive bleeding in some. You need to know which are safe for you. But once you have the results, taking nutritional supplements can make the difference between mediocre and optimal health.