Dr. K's Korner Monthly Healthy Tips
Training IQ
Dumbbell Overhead Press with Squat:
What you need: Dumbbells
Execution: Stand with your feet shoulder width apart and a slight bend in your knees. Grip a dumbbell in each hand near your shoulder, with elbows bent and palms turned away from you. Lower yourself down so that both of your knees have a 90-degree bend in them. Movement:Exhale as you press yourself up into a standing position and press the dumbbells up above your head until your arms have just a slight bend in them. Inhale as you lower yourself back down to the starting position. Repeat as required. Overhead press targets the anterior deltoid and the squatting action targets the quadriceps and core muscles. This is a great compound movement, especially if you want a great overall body workout and are short on time.
Did You Know????
General physical activity guidelines used to improve and maintain health and wellness encourage individuals to walk a minimum of 10,000 steps every day. How do you know if you walk the minimum 10,000 steps a day? A study published in ACSM Health and Fitness Journal, 2008 tested people walking at a 15 and 20 minute/mile pace and a running pace of 6,8,10 and 12 minutes/mile, as the number of steps required to cover a mile varies based upon stride distance, leg length, gender and running pace. The average number of steps ranged from 1,064 steps for a pace of 6 minutes/mile to 2,310 steps for a walk of 20 minutes/mile in women. So, in short, one should try to walk around 4-4.5 miles/day for a 20 minute pace to achieve the 10,000 steps/day
Nutrition IQ:
Oatmeal: 
Oatmeal has been proven to reduce the risk of cardiovascular disease, especially when combined with a low-fat lifestyle modification. Oatmeal is a great source of complex carbohydrates (the good guys) and high in fiber content. One hundred grams of dry oatmeal contains:
Nutritional Information:
Calories 390, Phosphorus 405mg, Protein 14.2 g, Iron 4.5 mg, Fat 7.4 g, Sodium 2 mg, Total Carbs 68.2 g, Potassium 352mg, Fiber 1.2 g, Vitamin A 0, Calcium 53 mg.
Inquiry IQ:
IQ…Can exercise help treat depression? Susan A.
Regular exercise may work just as well as medication in improving symptoms of major
depression. In a study published in Psychosomatic Medicine examined the effects of home-based exercise, group-based exercise, a placebo pill treatment and an antidepressant drug, Zoloft treatment to treat depression. After 16 weeks of trail, the patients completed the standard measures of depression symptoms. This study found that 47% of the patients on the antidepressant no longer met the criteria for major depression. The same was true of 45% of those in the supervised exercise group. So, exercise can and does help one’s well being. So, lets get out into the sunshine and get walking, enjoying the sun, getting some Vitamin D and getting some exercise, all which help to lower depression!
Question of the month:
Did you know?....The combination of foods eaten at each meal is critical for muscle mass building and bodyfat metabolism. Many individuals know what kinds of food that they should eat, but many do not know the combination of foods to increase metabolism. Every meal should include at least one protein source, one or two starchy carbohydrates and one or two fibrous carbohydrates. Fiber and protein will slow the digestion of the starchy carbohydrates, helping with energy levels throughout the day. The amount of protein varies, but one should aim for 1.2 grams of protein/lb of body weight.
Recipe IQ:K
Chicken Stock:
What you need: 1300 g chicken parts (wings, back, bones, etc.), 100 g carrots, cut into piecews, 100 g celery stalk without leaves, cut into pieces, 75 g onion, cut into pieces, 2 garlic cloves, 2 parsley sprigs, 10 peppercorns, 1 tsp. Mrs. Dash, 450 g chicken meat (dark: leg, thigh).
Place bones into pot and cover with cold water entirely. Bring to boil, then simmer for five minutes. Remove any fat formation on top. Add veggies, mean and spices and cover with cold water. Simmer for four hours. Strain and bring to room temperature. Refrigerate uncovered overnight. Next morning, remove and discard any fat that has formed on top. Refrigerate or freeze for later use or use in your next recipe.
Pay it forward reaps many health benefits……….
Some studies have shown that doing a good deed can enhance your mood and make you a happier individual. This is what we all need during these tough economic times. In 2007¸University of Louisville in Kentucky found that people who do meaningful acts were happier than people who do things for their own pleasure. In a study done at Stanford University, students were asked to perform five acts of kindness. These students came back a week later and reported feeling happier and having a lower blood pressure. So, if doing a good deed on an individual basis can make you feel happier, just think of how you affect the people around you. So, let’s all work together during these tough times and see the positive affect of paying it forward has, not just for ourselves, but for our loved ones and others that are around us. Maybe this is just what we need to help our country get through these tough economic times.
"Limits begin where visualization ends. Visualize success and give yourself permission to win" by Dr. Nikki Kober
"Loose weight, get in shape and feel great" by Dr. Nikki Kober
"Fitness for a healthy life™" by Dr Nikki Kober
