Archive for May, 2012

video link (How to do the Plank exercise)…….Plank exercise

One of my favorite exercises is The plank. It’s a great exercise for people who have trouble doing situps because of back problems. It’s a great exercise that engages the muscles and works the core.  It builds endurance in both the abs and back . It also helps with balance. You may be feel unsteady, or shake when you do it at first. But that just means it’s working 🙂 Try it!

How to:

  1. Lie face down on mat resting on the forearms, palms flat on the floor.
  2. Push off the floor, raising up onto toes and resting on the elbows.
  3. Keep your back flat, in a straight line from head to heels.
  4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
  5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

There are two major types of fats: saturated fat and unsaturated fat. Only unsaturated fats can become trans fats but once they turn into trans fats they are very bad for you.Trans fats increase the level of bad cholesterol (LDL) in your bloodstream. Increased LDL in your system clogs arteries and leads to increased risk of coronary heart disease and obesity (among other diseases).
Here are The Top 10 “Trans Fat” Foods: (bad kind of fat)

1. Spreads. Margarine, for example, contains both trans fats and saturated fats, both of which can lead to heart disease. Other non-butter spreads and shortening also contain large amounts of trans fat and saturated fat.

2. Packaged Foods. Favorites such as cake mixes and Bisquick contain generally have several grams of trans fat per serving.

3. Soups. For example, ramen noodles and soup cups contain very high levels of trans fat.

4. Fast Food. Those beloved fries and other crunchy foods are deep-fried in partially hydrogenated oil.

5. Frozen Food. From frozen pies to pot pies to breaded fish sticks, frozen foods generally contain trans fat. Even if the label says the product is low-fat, it can contain trans fat.

6. Baked Goods. Commercially baked products contain more trans fats than any other foods. Examples include doughnuts, cookies and cakes.

7. Chips and Crackers. That crispy texture comes from shortening. Even reduced fat brands may contain trans fat.

8. Breakfast Food. Cereals and energy bars often contain trans fats, even if the labels claim to be “healthy.”

9. Cookies and Candy. Check the labels for the fat content. For example, a chocolate bar probably will contain more trans fat than gummy bears.

10. Toppings and Dips. Flavored coffees, nondairy creamers, whipped toppings, gravy mixes and salad dressings typically contain trans fat.

Fats perform a variety of necessary functions and Unsaturated fats are good for your body in moderation.