While going to the gym is a healthful activity and should not be avoided, it is important to use common sense and take certain precautions in the midst of the H1N1 virus epidemic. There are several way to protect yourself at the gym according to an article in Forbes Magazine entitled “How to Avoid Gym Germs” and these tips can be related to prevention of virus including H1N1.

The follow is a summary of 8 ways to make your next gym session healthier.

1. Sanitize

(Source: disinfectwipe.com)

Sanitizing fitness equipment before you use it is one of the easiest ways to avoid gym germs. Wipe down the surfaces you’re likely to touch, such as machine handrails and weights, with an antiseptic spray to get rid of sweat and lurking bacteria. If your gym doesn’t provide spray, pack some treated wipes in your gear bag

2. Shower/Wash Hands

(Source: p4lfitnessblog.com)

After you’ve worked out, try to get out of those sweaty gym clothes as soon as possible. They’re a perfect breeding ground for bacteria. If you don’t have time to shower right away, be sure to at least wash your hands or apply alcohol-based hand sanitizer. Keep some in your gym bag or car.

3. Cover Up Cuts

(Source: realsimple.com)

Before heading to the gym, make sure you cover up any open skin, such as an abrasion or cut, with antibiotic ointment and a clean, dry bandage. This precaution will help protect you from infection as well as prevent you from spreading one.

4. Bring Your Own Towel/Mat

(Source: blog.craftzine.com)

Bring your own towels and yoga mats to the gym. People sweat and stretch all over gym mats and not all gyms effectively clean them between classes. Mats, especially those that are shared, absorb and trap sweat that may turn into infection-causing bacteria.

5. Feet Smarts

(Source: ehow.com)

First, make sure your sneakers fit properly.When shoes are tight and unsupportive, toenails can become sore and infected. More important, don’t walk around the locker room or shower at the gym without wearing flip-flops or some other protective footwear. You could easily contract Athlete’s Foot or another infection.

6. Use a Towel not a Hand

(Source: health.learninginfo.org)

Don’t wipe away the sweat on your brow with your hand, which could have come into contact with bacteria. Instead, use a towel. Also, don’t use the same towel throughout your workout. The practice, dermatologists say, will raise your risk of spreading bacteria onto your skin.

7. Watch Your Skin

(Source: dumbaaldum.org)

Dermatologists recommend checking your skin after you work out for any reactions. If you notice a continual irritation or an infection, make an appointment with a doctor. While antibiotic resistant, MRSA infections can still be treated, and the sooner the better.

8. Use A Barrier

(Source: thegym-towel.com)

The greater the barrier between you and the shared gym equipment you’re using, the better. Use a towel to handle surfaces you’re unsure about or spread one out before sitting on a gym mat. Consider opting for sweats that provide a lot of coverage.

Sources:

http://www.cdc.gov/flu/swineflu/key_facts.htm#humans

http://www.forbes.com/2008/01/26/health-germs-gym-forbeslife-cx_avd_0128health.html

There are some major benefits to choosing fruits and vegetables that are naturally ripe and ready at this time of year including freshness and taste. Fall produce may also contain ingredients that suit the body’s needs for this time of year. When produce is picked out of season it is often picked immature so it won’t spoil in transit. This can degrade the nutrients in your food as well as affect the quality and taste.

Below is a list of the 8 healthy fall fruits and vegetables accompanied by delicious recipes for each. Be sure to pick some up on your next trip to the supermarket!

1. Artichokes

(Source: www.seedfest.co.uk/seeds/artichoke/artichoke.html)

Artichokes are an excellent source of fiber, vitamin C, magnesium and potassium. They rank very high in antioxidants and their phytonutrients may help prevent cancer, keep your heart healthy, help slow the signs of aging, boost your immune system and lower your cholesterol.

Recipe for Stuffed Shells with Artichokes

2. Beets

(Source: www.worldcommunitycookbook.org/…/beets.html)

Beets are high in sugar (they have the highest sugar content of all vegetables), but they’re low in calories and rich in powerful nutrients. Betacyanin, the compound that gives beets their color, has potent cancer-fighting properties and they contain fiber that may help reduce the risk of heart disease.

Recipe for Roasted Beets with Herbs and Garlic

3. Brussels Sprouts

(Source: www.worldcommunitycookbook.org/season/guide/brusselsprouts.html)

Brussels sprouts are widely known for their potent cancer-fighting compounds, which help detoxify carcinogens in the body and may prevent healthy cells from morphing into cancerous ones.

Recipe for Honey Glazed Brussels Sprouts

4. Pomegranates

(Source: http://pomepureusa.com/images/PomegranatePeel.jpg)

Pomegranates, and their juice, are a rich source of antioxidants. They may also protect your heart by combating hardening of the arteries and related diseases like heart attacks and strokes.

Recipe for Pomegranate Salsa

5. Squash/Pumpkins

(Source: www.worldcommunitycookbook.org/season/guide/w_squash.html)

Squash and other orange fruits and veggies contain naturally occurring pigments called carotenoids. Carotenoids are powerful antioxidants that help protect your body from damaging free radicals. Squash may help to prevent cancer, play a role in anti-aging, enhance the function of your immune system and help support your reproductive system.

Recipe for Split Pea Soup with Ham and Winter Squash

6.Pears

(Source: http://www.worldcommunitycookbook.org/season/guide/pears.html)

Pears contain antioxidants that help protect the body from free radical damage, help promote heart and colon health, and protect against macular degeneration.

Recipe for Chicken Balsamico with Pears

7. Leeks

(Source: http://www.worldcommunitycookbook.org/season/guide/leeks.html)

Leeks are in the same family as garlic and onions, and have many of the same healthy benefits. They’ve been found to lower bad (LDL) cholesterol while raising good (HDL) cholesterol, fight against cancer, including prostate and colon cancers, and stabilize blood sugar levels.

Recipe for Creamy Cauliflower Soup with Leeks

8. Apples

(Source: http://www.worldcommunitycookbook.org/season/guide/apples.html)

Apples are a traditional fall favorite, and one of the healthiest, too. They’re loaded with powerful antioxidants, including quercetin, catechin, phloridzin and chlorogenic acid, protect against breast and colon cancers, prevent kidney stones, and help to lower bad cholesterol while raising the good kind.

Recipe for Baked Apples Stuffed with Dried Fruit and Nuts

Sticking to nature’s bounty, rather than the supermarket’s, will ensure more variety and the chance to get nutrients tailor-made for the fall season.

Sources:

http://www.sixwise.com/Newsletters/2009/October/23/The-10-Healthiest-Fruits-and-Veggies.htm

http://www.bodyecology.com/07/06/28/benefits_in_season.php

Research has suggested that consumption of high-fructose corn syrup may increase risks of obesity, hypertension, heart disease, diabetes and liver disease. According to the New York Times, a controlled and randomized study at the University of California has found that drinks sweetened with fructose led to higher blood levels of L.D.L, or “bad” cholesterol and triglycerides in overweight test subjects, while drinks sweetened with another sugar, glucose, did not. Both L.D.L. and triglycerides have been linked to an increased risk of cardiovascular disease.

High-fructose corn syrup is lurking in leading brand products considered to be healthier diet options including:

1. Yogurt including Breyer’s Smooth & Creamy and Yoplait

(Source: http://www.yoplait.com/products_original.aspx)

2. Breads including Thomas’ English Muffins and varieties of Pepperidge Farm and Sara Lee

(Source: https://www.wegmans.com/prodimg/081/200/048121102081.jpg)

3. Cereals including Kellogg’s Special K, Corn Flakes, Rasin Bran and Rice Krispies

(Source: http://www2.kelloggs.com/Product/ProductDetail.aspx?brand=215&product=590&cat=cereal)

4. Fruit Juices that are not 100% juice including Ocean Spray Cranberry Juice Cocktail and Tropicana OrangeAid

(Source: http://www.mybrands.com/Product.aspx?pid=6135)

5. Canned & Bottled Fruit Products including Mott’s Apple Sauce and Smucker’s Grape Jelly

(Source: http://img.icefoundry.co.uk/l_motts_apple_sauce_original.jpg)

6. Snacks including Nutri-Grain Bars and Nabisco Crackers

(Source: flickr.com/photos/rfid4dna/121067290/)

The easiest and most sure-fire way to know if there is high-fructose corn syrup in your food is to read the labels.

Sources:

http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588

http://www.nytimes.com/2009/04/23/health/23sugar.html