Exercise…..We all need it… but how much do we need? And how do we fit it in to our busy schedules?
Physical activity is anything that gets your body moving.
The Center for Disease Control (CDC) recommends adults do two types of PHYSICAL ACTIVITY each week, aerobic and muscle strengthening.
Adults need at least:
- 150 minutes of Moderate-Intensity Aerobic Activity per week AND Muscle Strengthening Activities on 2 or more days a week that work all your major muscle groups
- 75 minutes of Vigorous-Intensity Aerobic Activity per week AND Muscle Strengthening Activities on 2 or more days a week that work all your major muscle groups.
*You can do a variety of moderate and vigorous exercise. 1 minute of vigorous activity equals about 2 minutes of moderate activity.
Muscle Strengthening Activity Examples: Lifting weights, using resistance bands, push-ups, sit ups, pull-ups, squats, heavy gardening, digging, shoveling, and Yoga.
- Try to do 8 – 12 reps per activity (1 set).
- Try to do 2 or 3 sets of a variety of activities to work all your muscles.
- If you are unsure how to do an activity ask someone knowledgeable or google it. There are some great YouTube videos on how to correctly do activities.
Moderate-Intensity Aerobic Activity is working hard enough to increase your heart rate and sweat. You should be able to talk but not sing the words to your headphones.
- Examples include: Brisk walking, water aerobics, bike riding on flat ground, with not many hills, doubles tennis, pushing a lawn mower, Frisbee, yoga, dancing, etc.
Vigorous-Intensity Aerobic Activity is when you have to breathe hard and fast and your heart rate goes up a lot. You shouldn’t be able to say more than a few words without needing a breath.
- Examples include: Jogging or running, swimming laps, bike riding fast or up hills, singles tennis, playing basketball, etc.
You do not have to do long periods at a time!
We do not all have time or energy for that! 10 minutes at a time is great! 150 minutes a week may sound like a lot but it is not. You can spread that time out over the whole week in short bursts throughout the day/week.
Any exercise is better than no exercise and will help you to develop healthy habits and energy. What works best for you, that you actually will do, at a moderate or vigorous effort for at least 10 minutes at a time, is best!
There are some easy ways to squeeze in exercise throughout the day.
- Keep comfy clothes, shoes and equipment out so they are easy to use.
- When you wake up in the morning do 10 minutes to get your day going, do 10 minutes at lunch if your job allows, do 10 minutes while watching TV at night, do 10 minutes before bed. That is 30 to 40 minutes right there!
- If you can’t leave for a jog/walk, set the timer and do 10 minutes of HIT training (high intensity interval training). You can jump rope, do jumping jacks, mountain climbers, burpees, high knees, lunges and squats. These are my favorite activities to do at home!!!
Make it fun to help Reach Your Goals! Staying healthy and fit is rewarding!
– Sarah, R.N. @ Innovative Directions in Health
When it comes to your skin care routine this summer, make every minute count.
Try these beauty tips and treatments based on how many minutes you have to spend.
1 minute treatments:
- Apply sunscreen combined with antioxidants before you leave the house for the day. Super Serum Advance+ and Pro Heal Advance+ serums insure that you are ready for the sun and heat with the double defense of sunscreen and an antioxidant.
- Pamper your eyes. Instantly plump the skin under your eyes, while firming and hydrating, with iS Clinical’s Youth Eye Complex or Revision’s DEJ eye cream. Apply it to the lines around your lips as well for minimizing fine lines.
- Flirty Lashes. Apply 1 drop of Latisse to your eyelashes before you go to sleep. Be amazed as they become longer, thicker beautiful lashes.
15 minute treatments:
- Botox or Dysport – “Liquid Gold”. It’s our favorite tip for softening wrinkles between and around the eyes and on the forehead!
30 minute treatments:
- Polish and rejuvenate skin with microdermabrasion.
- Peel away dead skin, minimize fine lines and brighten your skin with our Skin Rejuvenation Facial Peel – wonderful to do right before an event for glowing skin!
- Decrease pore size, sun spots and redness with a foto-facial IPL treatment. Refresh your hands, neck and chest – don’t ignore these areas, they are also prone to aging and wrinkles and are often neglected.
- Eliminate the need for shaving and tweezing with hair removal.
- Kissable lips and laugh line eraser. Add volume with a dermal filler such as Juvederm or Restylanefor instant results.
60 minute treatments:
- Reduce fat and tighten skin with Lipodissolve. So perfect for those trouble areas such as love handles a.k.a “muffin top” and saddle bags that are hard to sculpt with exercise and diet.
- Balance your hormones. Lack of estrogen results in less collagen and elastin, aging and drying skin.
Enjoy every minute of summer fun! If you have questions, feel free to email me at email@example.com.
~ Lisa, Medical Esthetician @ Innovative Directions in Health
Before your next BioIdentical Hormone Follow-up visit with Dr. Sinda…
Here are some things you should know ahead of time to help ensure accurate hormone level results and a comfortable blood draw.
What you Need to Know Prior to Re-Testing your Hormone Levels:
- Do NOT use your Testosterone Cream the day of the draw.
- If you are taking any Thyroid Medication (i.e. Armour Thyroid), have your blood drawn about 3 hours AFTER taking the medication.
- If you applied BIEST Cream (Estrogen) that day wait 3 hours and use your opposite arm for the draw
- If you are taking Progesterone for PMS, come in 1 week before your period WHILE you are on the Progesterone.
- If you are taking a break from your bio-identical hormones, wait 2 weeks after starting your normal routine to have your blood drawn.
- It is OK to take your Supplements/Vitamins before the draw. If you are fasting, wait until after because most are best taken with food.
- If you are Fasting, avoid all food and beverages (Except for water; you CAN drink water!) for 10 hours prior to the test. Fasting tests often include: Lipids (cholesterol), Insulin, Glucose.
- Take any necessary medications (blood pressure, etc.) as usual
- Get your blood pumping. Jog or walk briskly into the office and up the stairs.
- Drink plenty of water. Drinking water will not only make you feel better if you’re fasting, it will also make for a smoother blood draw. Blood is about 50 percent water, so the more water you drink, the plumper your veins become and the easier it is to locate your veins and draw blood.
- Get a head start on hydration. Drink extra water beginning the day before your blood draw to ensure you’re adequately hydrated the day of the draw. Try to drink 8 to 10 glasses) of water a day.
- During cold weather, dress warmer to keep your body surface and skin temperature elevated.
When in doubt about what you should be or not be doing, please call our Nurse at (952)922-2345. We are looking forward to seeing you at your next appointment! If you are due for labs, contact us to schedule.
Shrimp have many health benefits and best of all they are low in calories & high in protein.
Bang for Your Buck = EAT Shrimp!
EAT A LOT = HIGH level of NUTRIENTS & Little Calories!!
Health Benefits of Shrimp:
- Contain many nutrients such as protein, vitamin B12, B6, niacin, choline, pantothenic acid, copper, magnesium, phosphorus, and zinc.
- High in an antioxidant/ant inflammatory called astaxanthin. Astaxanthin is a carotenoid which may decrease the risk of colon cancer and diabetes. Very few fish contain this high level of astaxanthin.
- High in the antioxidant mineral selenium, which is easily absorbable when derived from shrimp. Selenium has been shown to decrease the risk of cardiovascular disease, diabetes, decreased cognitive function, and depression.
- High in omega-3 fat (EPA and DHA). EPA and DHA consumption are important for cardiovascular and nervous system health. They are much higher in Omega-3s than omega 6s which is associated with decreased risk of obesity, high blood pressure, and diabetes.
You should only eat wild caught shrimp to avoid chemicals used in farming and decreased nutritional/mineral content.
Coconut Shrimp Recipe
- 12 jumbo shrimps
- 2 tbsp coconut flour
- ½ cup shredded coconut
- 1 egg
- 1 tbsp Himalayan Sea Salt (or regular sea salt if that’s all you have)
- ½ cup coconut oil for frying (not needed if you bake them)
You will need 3 separate bowls for the first 3 steps:
- In bowl 1, combine 2 tbsp coconut flour with a pinch of salt and pepper (more or less to personal preference)
- In bowl 2, whisk an egg
- In bowl 3, combine remaining coconut flour, shredded coconut, salt, and coconut sugar
- Dip rinsed and dried shrimp into plain mixture (bowl 1)
- Dip into egg (bowl 2)
- Dip into coconut mixture (bowl 3) and press down to coat
- Heat ½ cup coconut oil and fry shrimp fir 3-5 min until golden brown.
- Preheat oven to 400
- Grease baking sheet
- Bake for 10 minutes each side until golden brown
Enjoy! Find other Recipes and Hormone advice on our Blog.
– Sarah (RN, Innovative Directions in Health)