Common Running Mistakes
May 22, 2008
Whether you run outside or on a treadmill there are some things to keep in mind about your form. Bad form can lead to injury and make your running experience harder than it has to be.
Hunched Shoulders
I’m guilty of this one. You may catch yourself running at a good pace but then realize that you are tensing and hunching your shoulders up. This limits your arm movements and causes unnecessary stress. Be sure to keep your shoulders relaxed.
Feet Landing Too Hard
When you run, pay attention to how hard you land your feet. Your feet should not be slamming the ground. The hard impact is extra force that your body is absorbing which can lead to increased injury. The best thing to do is run tall and land lightly. Try not to bounce but stay closer to the ground.
Leaning Forward Too Much
Usually there is no real need to lean while you run (unless you are on a steep hill.) Leaning too much can add pressure to your lower back as well to the front of your knees. Remember to run tall.
Swinging Arms Too Much
You don’t need to have huge swinging motions in your arms when you run. Sometimes you may see people running with their arms down and forearms swinging back and forth. You can help avoid injury by keeping your hands close to the body and letting your arms move naturally.
What food labels really mean
May 11, 2008
Low fat, low calories, organic. Packaged foods marketing has gone above and beyond pretty pictures and attention grabbing colors on packaging. Food companies are trying to secure your buy with their clever wording promising a healthier product.
Despite being checked by Food Standard Agency some questionable wording gets through to the shelves.
This article lists the unique food language into understandable terms.
Organic:
These products are made using methods thought to be earth friendly. However, to be labeled organic, products only need to contain 95 percent organic ingredients.
Organic foods can cost you up to 50 percent more than nonorganic products. While there is no research organic foods are better than others, it does save you from potentially consuming chemicals.
100% Natural:
These products are free of artificial colors, flavors, preservatives and synthetic ingredients. They still, however, can contain any amount of sugars, fats and calories.
Fat free:
Contains less than 0.5 grams of fat per serving. Manufacturers sometimes add extras (sugar or starch) for flavor. Fat free foods are often less filling, leading to over eating. Skip fat free and buy low fat for more flavor.
Low fat:
Contains three or less grams of fat per serving.
Light:
Contains half the fat of the full-fat options. Best bet for calorie watching and dieting. Can contain higher sugar levels.
0g Trans Fat:
Contains less than 0.5 gram of trans fat per serving. Trans fats raise bad (LDL) cholesterol and lower the good (HDL) kind. Sometimes replaced with unhealthy saturated fats (pal and coconut oil), avoid “hydrogenated” or “partially hydrogenated” on packages.
Heart healthy:
Low in saturated fat, cholesterol, sodium and contain no trans fats. Also contain three grams of fat or less per serving and have at least 0.6 gram of soluble fiber. Despite the label, these foods won’t necessarily lower your risks for heart disease. Don’t disregard the heart healthy foods in the fresh produce section.
Low calorie:
Contain 40 calories or less per serving.
Low sodium:
Contains 140 milligrams of sodium or less per serving.
Low carb:
There is currently no standard definition for this term. There is also no evidence that low-carb diets are more effective long term than other diets. Manufacturers often replace carbs with high-fat ingredients like nuts, sugar alcohols, or artificial sweeteners.
No antibiotics:
On meat, poultry and milk, this term means that the animals used in creating this product were raised without being routinely fed antibiotics. “Organic” labels on meat are also antibiotic free.
No hormones:
This term means animals were raised hormone free. Hormones are used to up weight in animals or to increase more milk, and despite little long term research, hormone treated foods may increase the risk for cancer. Organic products are also hormone free.
Gluten free:
Gluten can cause intestine damage and can lead to digestive problems. “Wheat free” products are not necessarily gluten free.
Sugar free:
Contains less than 0.5 gram of sugar per serving. Sugar free doesn’t always mean low calories.
