Your Dentist Was Right!

dentist imageBelieve it or not, your overall health can be affected by your oral hygiene. More specifically, the health of your gums can mediate the health of some of your major body functions. That is right! You are fighting for much more than just a pretty smile, you are benefiting your health every time you brush your teeth or floss.

Your mouth is the home to many bacteria: the good bacteria help begin the process of digestion, while the bad bacteria are removed during daily brushes and flossing’s. According to an article recognized by National Public Health Week, the buildup of plaque and high levels of bacteria can cause irritation or inflammation to the gums that can cause gingivitis. If untreated, the infection can harm your gums and the bones surrounding your teeth. They go on to continue to say, the periodontal disease caused from untreated gingivitis is believed to influence the health of your cardiovascular system as well as your respiratory system. Not to mention, can cause bad breath…  I want to assure you that you have many options to keep your mouth clean and healthy. The Mayo Clinic Staff recommends the following;

  • Brush your teeth with fluoride toothpaste AT LEAST twice a day. (Fluoride tooth paste deposits minerals into your enamel to strengthen your teeth from decay.)
  • Floss Daily (The 2 minutes it takes is well worth it.)
  • Replace your toothbrush when bristles fray or within four months. (Tip: Replace every time you are sick too.)
  • Become a regular at your dentist. (Do your small talk before the instruments are in your mouth!)
  • Avoid eating between meals.
  • Avoid Tobacco use.

When you take a step back it all makes sense. Your mouth is what delivers nutrients to your body, by keeping it clean you are insuring the nutrients are arriving untainted by extra bacteria. By keeping your mouth in tip top shape your immune system can work on other areas in need.

Brushing three times a day seems worth it after knowing the facts. Keep your smile as healthy as your do your body because they go hand in hand.

 

Until Next Time… Carry On, With a Toothbrush!

Kari Rebman

In-Depth Answers To Fitness Quiz

In Depth Answers imageOn our Facebook page “Warhawk Fitness”, we recently published a quiz to help you find out if you are ready and have a lifestyle suitable for beginning a workout plan. If you haven’t taken the quiz yet, you can head over to our Facebook page and tackle it; or, click on the link here! Otherwise, detailed answers to the questions, with some other neat resources for you to utilize are below.

 

Here are the questions from the quiz with a short answer response (instead of multiple choice):

 

1)  What should you do before going to the gym?

Answer: You should always go into your workout with a plan of attack. For the day, you should have scheduled out what you will do and for how long. This will help you ensure a more complete workout as well as avoid over-training. And you should have a schedule that stretches more than just a day, like maybe a weekly split or bi-weekly, depending on your availability. That will help ensure you are giving all muscles the attention they need.

 

2)  How long do you stretch and what do you stretch before exercise?

Answer: You need to stretch before workouts to prevent injury AND stretch after workouts to avoid stiffness and soreness in the muscles. There are two types of stretching, Dynamic and Static. Simply put, Dynamic stretching has more movement to it and is more active, the kind of stretching to do before the workout. And Static stretches are stretches that you are holding in place for any given number of seconds and is more relaxing to the muscles, the kind of stretching you do post-workout. You want to do this for more than just the muscles you will be using that day, and typically for about 10 to 15 minutes.

 

3)  What is proper exercise attire?

Answer: If your gym has no clothing rule, or you are exercising somewhere without a dress code (i.e. outside), then the rule for attire is simple; Dress Comfortably. Wear clothes that are breathable and allows you to move freely and without restriction in any way. Loose clothes can get in the way, and clothes that are tight might cut of proper circulation or irritate the skin. So also wear something that fits properly. Click this to check out details of what to wear for exercise.

 

4)  What kind of diet do you have?

Answer: This is a question that would have a very specific answer depending on the goals of the person. Generally speaking though, once you have a goal picked out, then you tailor your calorie and water intake to that goal. This Calorie Calculator will assist you in telling you what the number calories you should have (with height and weight information) daily to obtain your desired goal.

 

5) How much water do you drink a day?

Answer: Similar to the last answer, it is a question that would have a specific answer to it depending on the person and goals. However, with water intake there are some more broad rules you can go by. For example, the 8×8 rule, or 8 glasses of 8 ounces of water is ideal for the average adult person. And depending on how active you are, it may be more, but likely not less.

 

6)  Have you consulted your doctor or physician?

Answer: Many think this is age-dependent, that only older people need to check in with doctors. You don’t need a doctor to tell you that exercise is essential for a healthy life. But if you don’t already exercise, your doctor may need to advise you if it’s safe to start. Any person at any age could have an outlying factor that could prevent them from getting into an exercise plan. It’s important to know your body and if you feel that something has been keeping you from working out in the past, get it cleared with a doctor.

 

7) How much sleep am I (supposed to be) getting?

Answer: You. Need. Sleep. Our bodies use sleep to recover from workouts and provide us with energy for the next one. If you workout on less than 8 hours of sleep, you will experience: a lack of energy, lack of strength and endurance during exercise, lack of focus, and extra soreness for days to follow. A personal study done Here will detail what you may experience without proper sleep.

 

Thank you for taking this quiz! If you haven’t taken the quiz that goes along with these detailed answers, go check out Warhawk Fitness Facebook page and take it, or click on the link here! Don’t forget to go like Warhawk Fitness on Facebook and follow us on Twitter and Instagram!

*Always Proud, But Never Satisfied*

~Luke
Sources:

 

Exercise Clothes: https://go4life.nia.nih.gov/tip-sheets/fitness-shoes-and-clothes

 

Stretching: http://www.ideafit.com/answers/how-long-should-i-stretch-before-and-after-my-workout

 

Calorie Calculator: Above in text

 

Sleep Study:  https://www.bodybuilding.com/fun/dean22.htm

 

 

 

 

Fitness Quiz

Fitness Quiz imageIf you are new to the gym or are just beginning to get into exercising, first off congratulations! You are one step closer to a happier and healthier you! Something you need to check is if you are prepared to start this. So take the short quiz below to answer the question: “Are you ready to workout?” and see if you are ready to step in the gym right now, or need to take a minute and change some things beforehand.

 

1)  What should you plan on doing before going to the gym?

  • A) Nothing, I just gotta go there
  • B) Do whatever my friends are doing there that day
  • C) Have a general idea, but really decide when I get there
  • D) Have a detailed plan and schedule for my workout beforehand

 

2)  How long do you stretch and what do you stretch before exercise?

  • A) Stretch? I’m fine I don’t need to
  • B) I jog before hand, my warmup stretches me out
  • C) For about 5 minutes on the muscles I’ll be using
  • D) 5 to 15 minutes before and after, stretching the majority of my body

 

3)  What is proper exercise attire?

  • A)Tuxedo and Bowtie (If I wanna look like James Bond, I should dress like him, right?)
  • B) Just my regular clothes, jeans and tee shirt
  • C) I have a shorts and shirt combo from a random clothing store with some old tennis shoes
  • D)Good fitting and breathable Shirt and pants/shorts, and comfortable gym shoes

 

4)  What kind of diet do you have?

  • A) I just eat whatever I want, usually chocolate or whatever is sugary
  • B) MUCH. INDIAN FOOD.
  • C) I eat pretty good, I don’t count proteins or carbs or anything, but I keep it to three meals a day
  • D) I typically monitor my calories well and drink plenty of water

 

5) How much water do you drink a day?

  • A) None, I drink soda and chocolate milk
  • B) Like 2 cups and maybe Orange juice for breakfast
  • C) About 4 cups
  • D) I try to get 8 cups a day

 

6)  Have you consulted your doctor or physician to ensure you are physically ready?

  • A) I don’t see a doctor
  • B) I have, but not recently
  • C) I have, but not on this topic
  • D) I have been and am cleared to workout

 

7) How much sleep am I getting?

  • A) Little to none, I can’t really get more than a few hours
  • B) About 5 hours a night during the week and 3 hours on weekends
  • C) I get about 6 to 8 hours of sleep a night
  • D) 8+ Hours most nights

 

Now add up your score! For every answer:

A = 1 point

B = 2 points

C = 3 points

D = 4 points

 

Here is what your totals mean:

 

7 points to 14 points – The Newbie: Don’t worry about having a lower score! Everyone starts here! I would suggest doing some personal research on workouts you’d like to do, proper attire and diet, as well as how to obtain your goals for health and fitness. For more help, try booking a session with a Warhawk Fitness Personal Trainer. All you have to do is stop down in Room 100 (in the Williams Center) and ask about our stellar Personal Trainers.

15 points to 19 points – Average Joe: You’re on the right track, right on! You have some adjustments that need attention, but you have the intention of getting better with your health­, and that’s important!

20 points to 24 points – In Training: Looks like you are doing pretty well. Other than a few tweaks with your workout routine here and there, you are doing good! You have a good foundation built for your health, you are mostly ready to commit to a workout plan. If you’d like to switch things up a bit, try a Group Fitness class! We offer Cycling under the Wells Towers, and plenty of other classes like Yoga and Core Complete in the Williams Center!

25 points to 28 points – The Knowledgeable Nugget: Congratulations! It sounds like you know what you are doing. You are prepared physically to start exercising to the best of your abilities!

 

 

Thank you for taking this quiz! Essentially, if you answered any “A” options, you should try to work at those questions, and turn them into answer “D”. Go like Warhawk Fitness on Facebook and follow us on Twitter and Instagram!

For more in-depth answers to all of these questions, please visit my next post!

*Always Proud, But Never Satisfied*

 

~Luke

Ensure Your Breakfast Everyday

Breakfast imageWe often hear breakfast is the most important meal of the day; where is the reasoning? According to John Ivy, PhD, in his article, Why Breakfast is the most important meal of the Day, “breakfast is a critical meal because it influences practically every dimension of our being during the course of the day.” He goes on to list its influences; it increases blood glucose levels back to normal after sleeping overnight, it impacts the pattern of food consumptions for the duration of the day, it can increase physical and mental performances, as well as other benefits…  Ok, so we can agree it is pretty vital to our day. But what happens on the days that you wake up late, or you don’t have time to cook? In the past you might have skipped breakfast or grabbed something processed; not anymore, because you are taken care of.

To ensure you start your day off right, you need a strategy. Whether you need to prepare ahead of time, or need something extra quick, your breakfast planning can start here.

 

Overnight Breakfasts

Crockpot Bake from Familyfreshmeals.com

Ingredients

  • 1 dozen eggs
  • 1 cup of milk
  • 2 lbs of hash browns
  • 1 lb of cut up bacon or your choice of meat
  • ½ cup of diced onions
  • 3 cups of shredded cheddar cheese
  • ¼ teaspoon dry mustard
  • ¼ teaspoon garlic powder
  • 1 tsp salt
  • ½ tsp pepper

Instructions

  1. Beat together the eggs
  2. Add milk, garlic powder, mustard, salt and pepper to the egg mixture. Set mixture aside.
  3. Layer hash browns adding pepper and onions on each layer.
  4. Add bacon overtop hash brown layer.
  5. Top the layers with 1 cup of cheese.
  6. Repeat steps 3-5 until you have 2-3 layers.
  7. Pour egg mixture over the layers.
  8. If your hash browns were frozen cook on low for 7-8 hours, otherwise cook on low for 6-7 hours.

 

Quick Morning Breakfasts

 Avocado Toast from foodnetwork.com

Ingredients

  • One 8oz. ripe avocado, halved, pitted, and peeled
  • Salt and black pepper
  • 4 sliced of whole grained bread
  • 1 clove of garlic
  • 2 tbsp. extra-virgin olive oil or unsalted butter
  • Optional: crushed red pepper flakes

Instructions

  1. Mash avocado with fork in small bowl and season with salt and pepper. (Less salt the better)
  2. Toast bread and rub garlic on toast for additional flavor.
  3. Lightly brush toast with oil.
  4. Add the avocado mixture, and top with red pepper flakes if desired.

 

Week Preparation Breakfasts

Scrambled Egg Breakfast Muffins from allrecipes.com

                ***Kari’s Favorite

Ingredients

  • ½ lb. of your choice of meat
  • 12 eggs
  • ½ cup chopped onion
  • ½ cup chopped green bell pepper
  • ½ tsp. salt
  • ¼ tsp. ground black pepper
  • ¼ tsp. garlic powder
  • ½ cup shredded cheddar cheese

Instructions

  1. Preheat oven to 350 degrees F. Lightly grease 12 muffin cups or line with paper muffin liners.
  2. Cook meat in large skillet until evenly browned. Drain, and set aside.
  3. Beat together eggs, then add in onion, green pepper, salt, pepper, and garlic powder.
  4. Mix in the meat and cheddar cheese.
  5. Spoon mixture into muffin cups until about 1/3 full.
  6. Bake in oven for 20 to 25 minutes, or until fully cooked.

*** You can then store muffins in freezer and heat them up for breakfast each morning.

 

More Recipes!

***For Over-night Oat recipes go to Quakeroats.com

*** For smoothie recipes go to Readersdigest.com

***For additions breakfast muffin recipes go to Myrecipes.com

Keywords: Healthy, Breakfast, Plan

 

 

 

Thank you for reading and remember to eat!

…Until next time… Carry on.

Kari Rebman