The main injuries tend to occur to the knee and ankle joints.  This is mainly due to the lateral movements while in class.

How can you have fun and stay injury free?  By being aware of your movements and ensuring you are wearing the proper shoes for the floor type.  Most Zumba classes are filled to overflowing and instructors are few.  At YWCA Hamilton, our instructors are always watching the class to make sure no injuries occur, but, our eyes can’t always be everywhere.  You need to keep an eye on what you are doing as well.

If you are on a carpeted floor, you should ensure your shoes are smooth on the bottom as regular running shoes are meant for forward/reverse motions only.  The side to side twisting or jumping could cause you to twist your ankle or knee.

Also, the music is fast and your heart rate increases very quickly, so if you find that you are having difficulty you should not come to a complete stop and sit down.  Instead, allow your heart rate to lower naturally by marching on the spot, keeping your hands below your heart and just walking around the room.

The following links are to recent articles in the Hamilton Spectator and the New York Times:

http://www.thespec.com/feature/article/653991–zoom-in-zumba-away

http://www.nytimes.com/2011/07/09/health/09consumer.html?_r=1&scp=1&sq=zumba%20article&st=cse

If you want more information before taking part in a class, feel free to contact your local fitness facility or visit www.zumba.com to find an instructor near you.  Or you can call the YWCA Hamilton Fitness Centre for class times and instructor schedules.

We’d love to have you join us!  Ditch the workout, join the party!!!

posted by Jen

Why not check out a gym in your area to see what they have to offer?  A tour is free and you might see something you like.

A great place to start is your doctor’s office.  They can recommend types of exercise that you can do to ensure your heart is healthy for a long time.

But, when it comes to high cholesterol, what you eat is very important too.  Make sure you seek help from your doctor or dietician on what types of food can lower your cholesterol as well.

Together, the right food and exercise can ensure a healthier heart.

Keep moving!

http://health.msn.com/health-topics/cholesterol/good-cholesterol-bad-cholesterol

posted by Jen

Information on lactose intolerance

Lactose intolerance is the inability or inadequate ability to process lactose, a sugar found in milk and milk products and is caused by a deficiency of the enzyme lactase, which is produced by the cells lining the small intestine. Through this enzyme, lactose is broken down into two simpler forms of sugar called glucose and galactose, which are then absorbed into the bloodstream.

Not all people with lactase deficiency have digestive symptoms, but those who do may have lactose intolerance. Most people with lactose intolerance can tolerate some amount of lactose in their diet.

People sometimes confuse lactose intolerance with cow milk allergy which can be life threatening with small amounts.  Milk allergy most commonly appears in the first year of life, while lactose intolerance occurs more often in adulthood.

Causes

Primary lactase deficiency develops over time and begins after about age 2, although most children do not experience symptoms until late adolescence or adulthood.

Secondary lactase deficiency results from injury to the small intestine that occurs with an illness involving severe diarrhea, celiac disease, Crohn’s disease, or chemotherapy. This type of lactase deficiency can occur at any age but is more common in infancy.

Who is at risk for lactose intolerance?

Lactose intolerance is likely to occur in adulthood, particularly with older adults. Some ethnic and racial populations are more affected with the least common occurrence being among adults of northern European descent.

What are the symptoms of lactose intolerance?

People with lactose intolerance may feel uncomfortable 30 minutes to 2 hours after consuming milk and milk products. Common symptoms include abdominal pain, abdominal bloating, gas, diarrhea, nausea

How is lactose intolerance diagnosed?

Although people may think they suffer from lactose intolerance because they have digestive symptoms, other conditions such as irritable bowel syndrome can cause similar symptoms. After taking a medical history and performing a physical examination, the doctor may first recommend eliminating all milk and milk products from the person’s diet for a short time to see if the symptoms resolve. Tests (such as a hydrogen breath test for adults or a stool acidity test for children under 2) may be necessary to provide more information.

Hydrogen Breath Test. After the consumption of a lactose-loaded beverage, the breath is analyzed at regular intervals to measure the amount of hydrogen. Undigested lactose produces high levels of hydrogen. Since smoking and some foods and medications may affect the accuracy of the results, it is important to check with a doctor about ones that may interfere with the test results.

Stool Acidity Test. The stool acidity test is used for infants and young children to measure the amount of acid in the stool since undigested lactose creates lactic acid (sometimes glucose) and other fatty acids can be detected in a stool sample.

How is lactose intolerance managed?

Although the body’s ability to produce lactase cannot be changed, the symptoms of lactose intolerance can be managed with dietary changes. Small amounts of lactose in their diet can generally be tolerated. Often, people can better tolerate milk or milk products by taking them with meals. The amount depends on how much lactose a person can consume without symptoms.

Lactose-free and lactose-reduced milk and milk products, available at most supermarkets, are identical to regular milk except that the lactase enzyme has been added and may have a slightly sweeter taste than regular milk. Soy milk and other products may be recommended by a health professional.

People who still experience symptoms after dietary changes can take over-the-counter lactase enzyme drops or tablets. Taking the tablets or a few drops of the liquid enzyme when consuming milk or milk products may make these foods more tolerable for people with lactose intolerance.

Healthy Eating:

-increase your water intake

-increase your vegetable intake

-reduce, or eliminate, pre-packed products, white flour, white sugar and alcohol

-eat breakfast that contains a good source of whole grains and protein

Exercise:

-shake up your workout!  Try circuit training (1 min cardio, alternated with one weight exercise) 

-reduce sitting time!  Look at your day and see where you could sit less!  Do you spend time at the computer or reading?  Could you do either one of these activities standing for a small stretch of time?

Remember, as soon as we get back to it, the better we will feel and the healthier we will be.  These little changes can add up to big results. So, choose 1 or 2 of the above ideas, and start with that TODAY!

Come on, seriously? I say, if you’ve got time to follow some goofy made-up fitness regimen, you’ve got time to keep to your usual routine, or at least a modified version of it. And if you want to eat a mincemeat tart, eat a mincemeat tart. Enjoy it. Just don’t eat seven of them. For most people, savouring some of the goodies that are part of holiday celebrations and family traditions is not an icy toboggan run to disaster.

I don’t put much stock in gimmicky tricks for sticking to a fitness plan, or even in willpower, especially not over the long haul. I think people do what they want to do. The key is to be aware of what it is you really want – and making sure your actions are congruent with your values. Or as that old fitness guru Polonius says in Hamlet: To thine own self be true.

Or Yoda: “Do. Or do not. There is no try.”

I know we are all pulled in many directions; there are demands on our time and resources that we cannot always control and we find ourselves in situations that are not conducive to the best choices for health and fitness. So we have to be flexible, adjust our expectations, do our best. But we’ll never get far off track if we keep in mind the values we truly believe in.

How’s this for a new year’s resolution that you can actually keep: Do what you want, what you really, really want.

And have a happy, healthy New Year.

– posted by Barb

–posted by Barb

Here’s a photo of Robin, shortly after climbing the hill out of Princess Point — clearly with energy to spare!

Way to go, Robin!

(images source)

As we continue to delve further into this season of indulgence, I have a few things I do that help slow down and/or cut back on indulgence.

Instead of scanning for the largest piece of whatever it is before me – I go for a small

Instead of purchasing the extra large version of my food or drink  – I go for a small

Instead of filling up the largest dish available in the house – I go for a small

In addition to opting for a smaller version of your regular choices, try taking a glass of water in-between your trip for seconds.  And when you are considering seconds, ensure it IS a trip!   So don’t ask for so and so to grab you this and that on their way to you – get up and get it yourself!  And make it a smaller piece!

They say it takes up to 20 minutes before your brain registers the fact that your stomach is full.  So enjoy yourself with that fact in mind.  Take the time to savour the delicious of all the wonderful meals and sweets this holiday seasons brings to all of us.

If you find yourself unable to keep up with your regular exercise routine, focus on the little choices that bring food to your mouth.  Little tricks here and there that make a world of difference!

Good luck to you and may you and yours have a wonderful holiday season.

Marlin