Month: February 2015

My son comes by my nerdiness pretty honestly but the one thing that drives me crazy is that he does not care about sports or exercise at all.

When I was a kid I loved sports and as I got older working out at the gym. Of course there are a lot of different distrations now and I know that it is up to me to point him in the right direction and push that passion to work out in whatever way he would want.

For this reason I thought it would be a good time to write an article about what really pumps me about workouts and exercise in general. The real reasons that push me to workout when there is always a good excuse to hit Pinterest or just watch a little TV.

Why I love to Workout

1. First on my list has to be looking good. This past weekend I was at the West Edmonton mall Waterpark and of course beach season is always coming. It will seem a little ego driven but as a 48 year old guy I like to make sure that I look good with my shirt off. I might not look as good as Channing Tatum but I always have something to work towards.

2. Having my body and mind connected. There is no way that you can work out and not have those great neuron links between your mind and body. I know that I can try any sport and do ok because I know how my muscles and joints react to different situations.

This is awesome also when I am trying something new or am out hiking and can feel the pain in my muscles and also the next day know that I have worked hard, because I can push my body.

3. Working towards personal bests. There are not a lot of parts of your life that you can link up personal bests or be able to benchmark youself against what you have done in the past.

Heck, with running, biking or weightlifting I can compare myself with the worlds best (I don’t compare very well by the way). This means that if I have a great workout week I can be proud, if I have a bad workout I can tell.

4. Health is your own to take. I have better control of my health. I can’t help things like accidents or aging, or even any genetic shortcomings, but I can do a lot to make sure that I am healthy. I can watch my weight with eating,

I can watch my physical body with weightlifting exercises, and I can strengthen my mind by doing sports and by keeping myself in peak physical health.

5. Stress relief is important. As an IT guys and online blogger I am constantly having to handle stress of new technology, deadlines, learning.

And as a father and husband there are always the stresses of home and family that are always so tough to handle for moments or even days.

Exercise gives a great outlet to make sure that everything runs well and that our house does not have to deal with my stresses as much.

6. I can be proud of setting an example. This is something that kicked off this post. My son and daughter see that not only do I have stories of sports and health from when I was young but that I continue to work at it.

If I have a bad day or have some kind of problems or stresses at work they know that one of the ways that I counteract these things is by working out.

The kids also see these things as a priority to me and I get to explain to them why this is important. Also, the hikes that I mentioned earlier? My kids know that I can keep up with them. I never want to hold my kids back when we are out doing things together.

Doing stuff together with my wife and kids is the biggest driver in my life and brings me more happiness than anything.

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We all see all of the colors of the vegetables when we go to the grocery store, but do you know what vitamins, minerals and other nutrients are in the vegetables that we eat base on the color of the vegetable?

Here is a list of all of the colors and the nutrients that those colors provide.

More Color More Health

Growing up you may have been told to eat your greens, but what about your reds, oranges, yellows and blues?

The Centers for Disease Control and Prevention and the 5 A Day Partnership encourages YOU to “Sample the Spectrum” of the colorful vegetables and fruit available this season.

By putting something of every color on your plate or in your lunch bag, you are more likely to eat the 5 to 9 recommended servings of vegetables and fruit every day. Just think: 1 cup of dark, leafy GREENS, ½ cup of RED tomatoes, ½ cup of YELLOW peppers, 6 oz. ORANGE juice and ½ cup of BLUEberries. And you have 5 A Day! It’s quite simple when you Sample the Spectrum.

The more reds, oranges, greens, yellows, and blues you see on the plate, the more health promoting properties you are also getting from your vegetable and fruit choices.

Nutrition research shows that colorful vegetables and fruit contain essential vitamins, minerals, fiber, and phytochemicals that your body needs to promote health and help you feel great. Here are the specifics…

Reds Vegetables

When you add deep reds or bright pinks to your daily diet, you are also adding a powerful antioxidant called lycopene.

Lycopene is found in tomatoes, red and pink grapefruit, watermelon, papaya and guava.

Diets rich in lycopene are being studied for their ability to fight heart disease and some cancers.

Greens Vegetables

Do you know why this color is so essential to your diet? Not only do green vegetables look great and taste wonderful, but they are rich in the phytochemicals that keep you healthy.

For example, the carotenoids lutein and zeaxanthin that are found in spinach, collards, kale and broccoli have antioxidant properties and are being studied for their ability to protect your eyes by keeping your retina strong.

Also, research is being done on cruciferous vegetables like cabbage, Brussels sprouts, cauliflower, kale, and turnips to see if they may reduce the risk of cancerous tumors! Greens are also loaded with essential vitamins (folate), minerals, and fiber.

Oranges/Yellows Vegetables

Orange, the color of a blazing sun, is a must have in your daily diet. Orange vegetables and fruits like sweet potatoes, mangos, carrots, and apricots, contain beta-carotene.

This carotenoid is a natural antioxidant that is being studied for its role in enhancing the immune system. In addition to being touted as a powerful health-protector, the orange group is rich in Vitamin C.

Folate, most often found in leafy greens, is also found in orange fruits and vegetables, and is a B vitamin that may help prevent some birth defects and reduce your risk of heart disease. With a chemical make-up this good, make the orange group always a part of your 5 to 9 a day.

Bright yellows have many of the same perks as the orange groups: high in essential vitamins and carotenoids.

Pineapple, for example, is rich with Vitamin C, manganese, and the natural enzyme, bromelain. Additionally, corn and pears are high in fiber.

Yellow fruits and vegetables belong to many different families, but they all share the common bond of being health enhancing with great taste. Go for the gold!

Blue and Purples Vegetables

Blues and purples not only add beautiful shades of tranquility and richness to your plate, they add health-enhancing flavonoids, phytochemicals, and antioxidants.

Anthocyanins, a phytochemical, are pigments responsible for the blue color in vegetables and fruits, and are being studied for their role in the body’s defense of harmful carcinogens.

Blueberries, in particular, are rich in Vitamin C and folic acid and high in fiber and potassium.

White Vegetables

Vegetables from the onion family, which include garlic, chives, scallions, leeks, and any variety of onion, contain the phytochemical allicin. Research is being conducted on

Allicin to learn how it may help lower cholesterol and blood pressure and increase the body’s ability to fight infections.

Indoles and sulfaforaphanes, phytochemicals in cruciferous vegetables like cauliflower, for how they may inhibit cancer growth.

Polyphenols, another important phytochemical in pears and green grapes for how they may reduce the risk of certain cancers.

Savor the Spectrum of Color All Year Long

There is color in every season. When it comes to your health, you’ll fare best with a multi-colored diet.

Lycopene is a powerful antioxidant, which means that, among nutrients, it has a greater-than-average ability to “quench” free radicals that cause damage to cells. Excessive free radical damage has been implicated in the development of heart disease, Alzheimer’s disease and many cancers, as well as accelerated aging

Although phytonutrients aren’t essential for keeping you alive, unlike the vitamins and minerals that plant foods contain. But when you eat or drink phytonutrients, they may help prevent disease and keep your body working properly. More than 25,000 phytonutrients are found in plant foods.

Flavonoids are important antioxidants, and promote several health effects. Aside from antioxidant activity, these molecules provide the following beneficial effects:

• Anti-viral
• Anti-cancer
• Anti-inflammatory
• Anti-allergic

One flavonoid called quercetin can help to alleviate eczema, sinusitis, asthma, and hay fever. Some studies have shown that flavonoid intake is inversely related to heart disease, with these molecules inhibiting the oxidation of low-density lipoproteins and therefore reducing the risk of atherosclerosis developing.

By putting something of every color on your plate or in your lunch bag, you are more likely to eat the recommended 5 to 9 servings of vegetables and fruits every day.

Think color: 1 cup of dark, leafy salad GREENS with WHITE onions sprinkled on top, ½ cup of RED tomatoes, ½ cup of YELLOW pineapple chunks, 6 oz. ORANGE juice and ½ cup of BLUEberries. Delicious and healthy!

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