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eAction February 2012

Affairs of the Heart

The Annual Heart Health Issue

It's American Heart Month! We know many people might be more excited about valentine's cards, chocolates and cuddling up with a loved one, but we want to give a little attention to the hard-working organ that makes it all possible. So when you hop online to use your LifeBalance Savings on that romantic weekend getaway or your Valentine's theatre tickets, don't forget to check out savings on activities that will keep your heart happily ticking.

Heart Health 101

How to Use LifeBalance to Keep your Ticker in Tip-Top Shape

1. Raising that heart rate is crucial for heart health! Whether it's by dancing, cycling, taking a taekwondo class or hitting the gym, get moving this month and save with LifeBalance Vendors.
2. Lowering your heart rate can help, too! Give your heart a break and get a massage, relax with a quiet hotel getaway, curl up with a good book. Easing every-day tension can go a very long way to protect your heart.
3. Have some fun! More and more research is proving that activities that reduce stress and elicit a good laugh can have a direct effect on your cardiovascular system. So go bowling with friends, visit an amusement park or check out a funny play. It's good for you!
4. Your diet can have a major impact on your heart's health! Try incorporating more healthy recipes into your diet, or save on nutrition resources to learn how you can nurture your body through healthy eating.

Avoid the Heartache of Missed Discounts

Stay Updated through Facebook and Twitter

Have you ever bought tickets to a play, visited an amusement park or enjoyed a massage and then realized afterwards that you could've received a discount at LifeBalance? Well, help us remind you to check out the site by following us on Facebook or Twitter! In doing so, you will also be kept up to speed on great new discounts, temporary specials, discount deadlines and more.

Did You Know?

Interesting Facts and Figures

• Research has shown that a hearty laugh can cause the lining of blood vessel walls to relax, increasing blood flow for up to 45 minutes after laughing, so laugh it up! Looking for some inspiration? Find savings on humorous Movies / Films or Performing Arts / Events / Theatre productions.
• A recent study adds equine friends to the list of emotionally-responsive animals. A scientist found that horse's heart rates mirror those of human subjects touching them. Bond with an equestrian companion with savings on Horseback Riding.
• In a study of patients who had suffered heart attacks, the mortality rate among people with pets was less than that of patients without animal companionship. If you needed another reason to check out our Pets category, there you have it.
• The ongoing, normal variation of heart rate is known as heart rate variability (HRV), and a high HRV is an indicator of a healthy heart. A new study suggests that HRV is higher in yoga practitioners than healthy adults who don't practice yoga. Looks like it might be time to give yoga a try, for your heart's sake. Snag a mat and save on yoga classes.

Active Aging - Staying Young at Heart

By Jazzercise

Frank Sinatra sang the immortal words "Fairy tales can come true. It can happen to you, if you're young at heart." And while the definition of "young at heart" means different things to different people, the overall message remains the same. Why just exist if you can really live?

Choosing to age in an active manner cannot only add years onto your life, but can also make those years much more meaningful. Be sure to check out the following suggestions for active aging and staying young at heart.

• Add cardiovascular activity into your day. Do some type of cardiovascular activity for a minimum of 30 minutes on at least three to five days of every week. Take the first few minutes to warm-up and the final segment of time to cool down. If you feel like you're getting into a cardiovascular rut, then try interval training, where you increase your intensity for three to five minutes at various times throughout the workout.
• Include strength training in your exercise regimen. Strength training is critical to increase bone density, decrease body fat, and improve posture, balance, and mobility. Incorporate some type of strength-training exercise at least two days per week.
• Stretch. As we age, our muscles and joints become stiff. The only way to counteract this process is with regular stretching. Always stretch when your muscles are warm, such as the end of a cardiovascular activity. Hold each stretch for 30 seconds, without bouncing.
• Put on your adventurous spirit. As you age, it's easy to get into a monotonous routine of daily activities. Don't give in to this temptation! Try a new sport, take skiing lessons, purchase a new beach cruiser bicycle, or build a sandcastle.
• Keep mentally sharp. Besides your physical well being, try crossword puzzles, Sudoku, or reading the latest bestseller to keep your mind sharp.

Whether or not Frank Sinatra is right about fairy tales coming true, staying young at heart is worth the effort. Keep your mind, body, and spirit alive throughout the years. You're worth it!

Please note that the views expressed in this article are solely those of the LifeBalance Vendor who authored the article, and are not necessarily the view of the LifeBalance Program or its clients. If you have comments or questions regarding this article please contact LifeBalance directly. Thank you.

How to Maximize Your Cardio in 4 Simple Steps

By Venice Nutrition

We are all pressed for time and pulling two-hour cardio sessions is challenging for anyone's schedule. The good news is, it's not about doing more; it's about being better at what you do. By simply making these four adjustments with your cardio, you could activate all of your muscle, burn maximum fat, drop any unwanted pounds and greatly improve your overall endurance.

1. Do both 'Types' of Cardio
   
   Body fat is primarily burned in muscle. So your number goal when doing cardio is to make sure that you are activating all of your muscle. We all have red muscle and white muscle. Most of us have approximately 50% red muscle and 50% white muscle. Red muscle is used on your slow and steady cardio (fat burning), like a brisk walk, slow jog or climbing stairs. Your heart rate is at a steady rate during fat burning cardio.
   
   Your white muscle is used during high intensity cardio (interval training), like sprinting, running stairs or spinning. High intensity cardio focuses on a 1 minute burst of a high heart rate, followed by a 1-2 minute recovery, then repeat. If you are only doing one type of cardio, then you are only using 50% of your muscle and definitely not making the most of your time. The goal is to get at least 4-5 days, 30-45 minute per session of fat burning cardio as well as 2-3 days, 30 minutes per sessions of High Intensity (interval training) per week.
   
   
2. Push the Limits with your Heart Rate
   
   Rather than focusing on the "talk test" to measure your heart rate, use a heart rate monitor or perceived exertion. Always know that if you can talk steadily throughout your exercise , than you're probably not working hard enough to see serious results. Perceived exertion means if the exercise feels too intense, it is, and if the exercise feels too easy, it is. The goal with fat burning cardio is to push yourself to the point where you are almost out of breath, and then to back down a bit on the intensity and maintain that level of exertion throughout your entire session. This is typically around the heart rate of 135-145 bpm for most people.
   
   For your high intensity cardio, your goal is to go as intense as possible for 1 minute (totally winded) and then recover at a very slow pace for 1-2 minutes. Your heart rate will typically be around 155-170 bpm for the 1 minute of intensity, then once you get back to 120-125 bpm from your recovery period, you repeat the interval.
   
   
3. Always do your High Intensity Cardio before your Fat Burning Cardio
   
   Fat burning cardio does exactly what is says: it burns fat. High intensity cardio mostly burns sugar. It's important to know that it takes your body about 20 minutes to really start burning fat. Because of this fact you need to do your high intensity cardio first, high intensity cardio uses your sugar stores and will get your body ready to burn optimal fat. Once your high intensity cardio session is complete (after about 30 minutes), slip right into your fat burning cardio. This simple adjustment to your cardio can burn up to 40% more body fat per session!
   
   
4. Tip 4: Choose the Best Exercises
   
   The goal with your cardio is to activate maximum muscle. A big part in doing this is choosing the right cardio exercises. Your best exercises are movements that are low to high impact (impact is determined by how hard your foot impacts with the ground) and that activate the majority of your muscle. For example, walking on a 15% incline on a treadmill will burn more fat than walking on a flat surface.  Sprinting or running up stairs are excellent types of high intensity cardio and will activate more muscle than spinning. The elliptical and stationary bike are great machines, especially if you have injuries or joint concerns, but remember that they are non-impact exercise machines and using them recruits less muscle than low-high impact movements. If possible, try to work up to a fitness level where you can incorporate higher impact workouts into your routine.

There you have it, four tips that will take your cardio to the next level and in turn help your body get toned and tight!

Please note that the views expressed in this article are solely those of the LifeBalance Vendor who authored the article, and are not necessarily the view of the LifeBalance Program or its clients. If you have comments or questions regarding this article please contact LifeBalance directly. Thank you.

Shrimp and Vegetable Stir Fry

By Curves of Los Angeles and Orange Counties

Ingredients:

• 1 1/2 cups fresh spinach, large stems removed, rinsed, excess water shaken off
• 2 cups broccoli florets
• 2 yellow bell peppers, seeded and cut in 1-inch strips
• 2 scallions, cut in 1-inch pieces
• 1 tbsp. finely chopped garlic
• 1 tsp. minced fresh ginger
• 2 tbsp. light soy sauce
• 1 tbsp. red wine vinegar
• 3 tbsp. canola oil
• 1 tbsp. sesame oil
• 1 lb. large shrimp
• 1/2 cup peanuts

Directions:

Heat a wok or skillet to medium. Add spinach, cover, and steam until wilted, 3 to 4 minutes. Set aside. In a medium bowl, combine broccoli, peppers, scallions, garlic, ginger, soy sauce, and vinegar. Mix well. In the wok or skillet, heat canola and sesame oils over medium to high heat. Add vegetable mixture and stir-fry for 3 to 5 minutes, until vegetables are slightly crisp. Add shrimp and cook an additional 4 to 5 minutes, until shrimp are pink. To assemble, place spinach on a platter and top with shrimp mixture. Heat wok again and stir-fry peanuts for 1 minute on high heat. Sprinkle peanuts over dish and serve.

Please note that the views expressed in this article are solely those of the LifeBalance Vendor who authored the article, and are not necessarily the view of the LifeBalance Program or its clients. If you have comments or questions regarding this article please contact LifeBalance directly. Thank you.

Quote of the Month

"The thousand mysteries around us would not trouble but interest us, if only we had cheerful, healthy hearts." - Friedrich Wilhelm Nietzsche

Trivia

Question: Looking to head up to the mountains this February? Whistler Blackcomb has an abundance of snow! Simply let us know how many cumulative feet of snow Whistler has received so far (Hint, check their website) this season and your name will be entered to win two FREE tickets to Whistler Blackcomb (valued at $96 per person).

Name

Email

Answer

Last month's trivia question, "Name the four ski areas that make up the Summit at Snoqualmie" was won by Linda Blustein, who answered Alpental, Summit East, Summit West & Summit Central. Linda has won two complimentary Summit at Snoqualmie lift tickets.

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