HaveHealthNow Blog by Wellness Mike

When it comes to the Big Three of exercise--cardiovascular, strength and flexibility training--it’s pretty clear which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring. However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week. How can you include an effective flexibility workout in your fitness program? Here a

With mounting evidence showing their many health benefits, it’s OK to recommend nuts as part of a healthy diet. In fact, it’s more than OK. Tree nuts are plant-based proteins that contain fiber and a combination of vitamins, minerals and antioxidants for each variety. They are also rich in plant sterols and fat, particularly the heart-healthy mono- and polyunsaturated kinds. The U.S. Food and Drug Administration has approved a Qualified Health claim that states: Eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. These nuts include almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts — which contain less than 4 grams of saturated fat for a 50-gram (about 1.5 ounce) serving. The combination of fiber, protein and fat in nuts provides satiety to meals and snacks, making them an excellent option for weight management. There is a caveat, however: portion size. While nuts are healthy, th