wellness minute safer kids sports [
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In today’s Wellness Minute we give you tips in order to help your kids play sports safer.

Children are at greater risk than adults from sports and recreational injuries since they are unable to assess the risks involved and have less coordination, slower reaction times, and less accuracy. Children develop at different rates, both physically and psychologically. A less developed child competing against a more mature child of the same age and weight is at a disadvantage and may be at a greater risk for injury.

Children ages 5 to 14 account for nearly 40% of sports-related injuries for all ages. The rate and severity for sports-related injury increases with a child’s age.  Children who are new to a sport or activity are at greater risk of a sports- or recreation-related injury.

Children who do not wear or use protective equipment are at a greater risk of sustaining sports-related injuries. Lack of awareness for potential injury, inappropriate or unavailable equipment, and lack of money to purchase equipment are some of the reasons children do not use protective equipment.

Sports:

Baseball has the highest fatality rate among all sports for children ages 5 to 14. Each year, 3 to 4 children die from injuries sustained while playing baseball

Gymnastics has one of the highest injury rates among girls’ sports and the risk of injury increases with the level of competition

Basketball: In 2002, Most injuries out of all sports than 207,400 children ages 5 to 14 were treated in hospital emergency rooms for basketball-related injuries

Recreational Activities

Bicycling: Most injuries come from bikeing than any other recreational activitymore than 373,000 children aged 14 and under were treated in hospital emergency rooms for bicycle-related injuries.

Playgrounds: #2 Nearly 20 children ages 14 and under die every year from playground related injuries.

PREVENTION TIPS

Protective equipment, biking helmet, shin guards, mouth piece safe play conditions (e.g. field surfacing, maintenance) and development

Children should wear appropriate safety gear when participating in sports and recreational activities.

Make sure proper physical and psychological conditioning, use of appropriate safety equipment, a safe playing environment, adequate adult supervision, and safety rules that are enforced are included in any sports program.

Provide children with proper training and skills building when they are learning a new sport.

Match and group children according to similar skill level,

Take a listen right now to hear Dr Fitness’ tips. Dr Fitness and the Fat Guy’s Wellness Minutes improve your health in 3 minutes a day or less. Now available on iTunes right here

 

 wellness minute perfect workout [
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In today’s Wellness Minute we tell you the secret to the perfect workout.

Depends upon how much time you have, if you are training for a sport, if you have any physical limitations due to injuries, what equipment you have to

2-3x/ week you should be doing all of the stuff below

Strength, 30 minutes maximum

Equipment vs. body weight exercises

Flexibility, 15 – 20 minutes

Stretching, yoga, pilates, but always warm-up first.

Cardiovascular conditioning 30 minutes

continuous exercise- walking, biking, jogging, swimming, rollerblading

non-continuous exercise- change of direction, sprints at the track.

Take a listen right now to hear Dr Fitness’ tips. Dr Fitness and the Fat Guy’s Wellness Minutes improve your health in 3 minutes a day or less. Now available on iTunes right here

 

 wellness minute healtheir choices [
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In today’s Wellness Minute we tell you what the healthy choice is for each meal.

Instead of coffee, Fresh squeezed juice (Apple, Carrot, Celery, pineapple)

Especially if you are not a breakfast eater or do not get enough fruits and veggies

Have some eggs-b vitamins, choline, polyunsaturated fats, folic acid

Instead of a bag of chips from a vending machine, go with the nuts and raisins

Lunch-normal sandwich

Eat your sandwich open faced, throw away the top piece of bread, use some olive oil as dressing and a nice slice of avocado instead of mayo and  cheese.

Treat yourself to a big piece of fruit as dessert

Dinner-

Always start the meal off with a soup/ vegetable based like miso soup when you head for some sushi

Go with a salad as well and always take half of you entrée home with you for a meal the next day.

If you end the night with some ice crease always incorporate some type of fruit in your ice cream like blueberries, strawberries, orange slices and one of my favorites, raspberries.

Take a listen right now to hear Dr Fitness’ tips. Dr Fitness and the Fat Guy’s Wellness Minutes improve your health in 3 minutes a day or less. Now available on iTunes right here

 

 wellness minute secret to a healthy long life [
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In today’s Wellness Minute we share with you the secrets to a long and healthy life.

1. Eat at least 1 serving/day of fresh Fruits and vegetables

Last week we talked about how important broccoli is on prostate health

2. Decrease Caloric intake by 25%

Studies show calorie restriction has a profound impact on increasing life expectancy by reducing calories.

3. 2-3 grams/day of fish oil

4. A glass of wine/grape juice/day

studies are showing the importance of resveratrol on life expectancy

5. Some exercise is better than no exercise

6. ½ hour to 45 minute nap is key to recharging batteries

7. treat your bedroom like a sanctuary and get a good night sleep.

8. listen to at least 3-4 Springsteen song/day studies show how important music is for happiness. 

 Take a listen right now to hear Dr Fitness’ tips. Dr Fitness and the Fat Guy’s Wellness Minutes improve your health in 3 minutes a day or less. Now available on iTunes right here

 

 wellness minute throw away [
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In today’s Wellness Minute we share with you the things you should be throwing away and when in order to stay healthy at home. Start with your pillows - you should be getting new pillows every year. And that mattress should go about every 10 years. Take a listen right now to hear Dr Fitness’ tips. Dr Fitness and the Fat Guy’s Wellness Minutes improve your health in 3 minutes a day or less. Now available on iTunes right here

 

 wellness minute sunscreen protection basics [
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In today’s Wellness Minute we explain what you need to know in order to get the most protection out of your sunscreen. Most sunscreens sold in US are not that effective. In Europe they sell a sunscreen that has tested extremely well. At the minimum you need a susncreen that offers at least 30 spf. Take a listen right now to hear Dr Fitness’ tips. Dr Fitness and the Fat Guy’s Wellness Minutes improve your health in 3 minutes a day or less. Now available on iTunes right here

 

 wellness minute food diary [
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In today’s Wellness Minute we explain why writing down your food each day can actually double the amount of weight you lose. A recent study has verified what we have been saying for years keep a food diary or food journal and you will lose more weight. Writing down everything you eat and drink reveals your habits. You’ll see that you always snack mid morning and mod afternoon. And once you see this you can pre-plan healthy alternatives. So remember if you bite it …write it and the weight will melt off twice as fast. And when you know that you have to write down everything then you’re less likely to go off your program.  Take a listen right now to hear Dr Fitness’ tips. Dr Fitness and the Fat Guy’s Wellness Minutes improve your health in 3 minutes a day or less. Now available on iTunes right here

 

 wellness minute ice cream alternatives for dieters [
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In today’s Wellness Minute we share some diet friendly ice cream alternatives. Frozen yogurt, doesn’t have the active probiotics that regular yogurt has, but is is a low cal alternative to high fat ice cream. Other great choices are: gelato, sorbet or Italian ices. Just be sure to manage those portion sizes. A typical serving is 1/4 of a pint. Take a listen right now to hear Dr Fitness’ tips. Dr Fitness and the Fat Guy’s Wellness Minutes improve your health in 3 minutes a day or less. Now available on iTunes right here

 

 wellness minute broccoli cancer fighter [
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In today’s Wellness Minute we tell you how eating more broccoli can help you prevent getting cancer. Studies have shown that men who ate more broccoli had less instances of prostate cancer. The best way to eat broccoli is raw but you can also roast it in olive oil in the oven. Take a listen right now to hear Dr Fitness’ tips. Dr Fitness and the Fat Guy’s Wellness Minutes improve your health in 3 minutes a day or less. Now available on iTunes right here

 

 wellness minute self help book [
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In today’s Wellness Minute we tell you how to get the most out of all those self help books being published each week. Most self help books are too simple in that the try to solve complex problems with a one step solution. The bottom line is to only try and make one behavioral change at a time and stick with it until it becomes a habit. Then move on to the next problem. Action is more important than theory. Take a listen right now to hear Dr Fitness’ tips. Dr Fitness and the Fat Guy’s Wellness Minutes improve your health in 3 minutes a day or less. Now available on iTunes right here