Health Tips From

Curves - Strengthening Women
Curves' 30-minute total body workout combines
strength training and cardio for real results.
All with the total support of our trainers to help, teach and inspire.

What's So Great About Whole Grains?
It is estimated that most Americans eat less than one serving of whole grains per day. As a result, Americans only get about 11 grams of fiber per day rather than the recommended 25 to 30 grams. While fiber is important, whole grains are much more than just fiber. In nature, the grain has three parts-the germ, bran and endosperm. Advanced processing techniques allow for the removal of bran and the germ, leaving the starchy white endosperm as the base grain for most food products. (Think white bread, white rice.) The removal of the bran and germ results in loss of fiber. vitamins, trace minerals, healthy fats, antioxidants and about 75% of the phytochemicals. As you can see, the nutrition of whole grains goes far beyond the fiber!
Have you thought about your bones today? You know, those 206 hard connective tissues forming the substance of your skeleton? For most of us, our bones are out of sight and out of mind. But for an estimated 35 million women with osteoporosis or low bone mass, bones are a constant thought. Osteoporosis means "porous bone". Basically, the bones become weak and are more susceptible to fractures and breaks-especially in the hip, spine and wrist. Age, gender, ethnicity and genetics are some of the common risk factors. In addition to having a bone density test, you should do what you can do to protect your bones.
Get Enough Calcium: the recommended amount is 1,000 to 1,200 milligrams a day.
Strength Train: Your bones get stronger and denser when you make them work. A complete program, like the Curves circuit, works every major muscle group and the bones that work with them. Strength training three times a week-with a day in between to rest muscles-alternated with aerobic exercises like walking, on the other days is ideal.
Your bones provide the framework and support for your entire body. Be good to your bones, so they'll be good to you.
Be Physically Active on a Regular Basis
We should all aim for at least 30 minutes of activity on most days of the week. The ideal routine would be Curves 3 times a week
Reduce your salt intake
For some people, the taste of salt can become quite an addiction. While it may seem harmless, a high-salt diet can contribute to high blood pressure. The good news is that scaling back your salt intake can reduce the risk of heart disease and stroke
Vitamin D
There's just something about a bright sunshiny day that will put a smile on your face. But did you know that spending just 20 minutes outside without sunscreen a couple of times a week on bright sunshiny days is actually beneficial to your overall health? Sunlight happens to be the best source for Vitamin D.
Energy Sustaining Snacks
Whether you are trying to lose weight or just keep your energy levels up throughout the day, healthy snacks are important. Try not to let more than four hours pass without eating something. Snacks that contain carbohydrate, fiber and protein will keep you fuller longer. Carbohydrate is the preferred energy source for your body and protein will help stabilize your blood sugar so that it won't skyrocket and then quickly crash. Fiber delays the emptying of the food from your stomach. This translates into sustained energy for you.
Exercise has many all-round benefits
It's common knowledge that exercise is a great way to ensure optimal health and minimize the aging process, but it stands to reason that some exercise programs are more effective than others. Research of women participating in the Curves health and fitness program shows that a cardiovascular and resistance training program, in conjunction with a diet plan, can be effective in producing and maintaining weight loss. Cardiovascular and strength-training programs can also help prevent diseases, improve stamina, strengthen and tone, enhance flexibility and even improve quality of life
Exercise can protect you from the flu
Research from the University of Birmingham recently showed that engaging in a brief session of muscle-building exercises before receiving a flu vaccination can enhance a person’s immune response. In fact, women in the study who worked out just prior to being immunised had more antibodies to the viruses in the vaccine five months later than women who didn’t exercise.
Exercise helps you sidestep breast cancer
Findings from the lowa Women’s Health Study, which includes more than 41,000 women ages 55 to 69, suggest that active women may have a lower risk of developing breast cancer after menopause than inactive women. This is especially so for cancerous tumors that are estrogen dependent. Physical activity reduces body fat, which is the major source of oestrogen in postmenopausal women. One woman is diagnosed with breast cancer every three minutes. Breast Cancer is the most common cancer among women of all ages. Women should receive annual screening every three years beginning at age 20 and every year after age 40. Risk factors include postmenopausal obesity, use of postmenopausal hormones, alcohol consumption and physical inactivity.
Articles supplied by Curves Pinelands