Medicine ball ground to overhead

Video: A fitness trainer demonstrates an effective exercise that uses a medicine ball.

Gorilla Chin Crunch Works Abdominal Muscles

Video: This exercise works your abs as well as the lats and biceps.

Classic Sunday Dinner: Slow Cooked Rump Roast

Ingredients

1/4 cup flour

1 teaspoon salt

1/4 teaspoon pepper

5 pound rump of beef

1 1/2 tablespoons olive oil

2 sweet onions, sliced

2 carrots, peeled and cubed

Herbs and other seasonings as desired (I like Tarragon)

1 cup liquid (1/2 wine and 12 beef broth)*

Other vegetables if desired (like potatoes or mushrooms)

Directions

Season the flour with the salt and pepper and pound the mixture into the meat. Brown meat on all sides in the hot oil. Add the onions, cover and cook over low heat 10 minutes. Add the carrots, herbs, seasonings and liquid. Cover tightly and simmer 3 1/2 – 5 hours, until meat is fork tender. Add desired vegetables during the last 20 or 30 minutes.

Jump rope – good for your heart

Video: A super simple exercise, but very effective, jumping rope can be done almost anywhere and is great for getting your heart rate up.

Arms Work Out Move: Dumbbell Tricep Extension

Also known as the ?Skull Crusher? or ?French Extensions?, this is another exercise aimed primarily at the tricep muscle, although it gives a good work out to the chest and shoulders also. This exercise will work out the complete range of tricep muscles in the upper arm, from the lattisimus dorsi through to the elbow.

This exercise can be performed either using one arm at a time, or if you are more experienced, using both arms simultaneously. Starting off with the one handed version may be best until you become more familiar and adept at the movements.

Before commencing this exercise, you will need to position a flat bench, and choose which weights you want to use. If no bench is available, then this exercise can be performed while lying on the floor on a suitable surface or floor mat.

As always, start off with low weights, and gradually build up to heavier ones once you are more confident in your capabilities.

Position yourself on your back on the flat bench or floor mat, and hold the dumbbells straight in front of you. Keep your palms facing away from your body, and hold the barbells in an overhand grip. You should be able to feel all of the weight on the tricep muscle.

Make sure your feet are flat on the floor, and keep your abs taut. If using a bench, ensure that your head hangs just off the edge of the bench, with the ?dent? between neck and head resting on the edge.

Extend your arms fully so that they are at a 90-degree angle from the floor and your torso.

Keep your elbows tucked into your body, and your palms facing inwards.

This will now become your starting position.

While inhaling, keep your elbows in and your upper arms static. Lower the weights slowly until they are level with your ears.

While exhaling, and once again keeping your elbows in and your upper arms static, push the weights back up to your starting position, making sure that you use your tricep muscle.

While performing this exercise, make sure to use slow fluid movements. Make a concerted effort to make no jerky movements during arm extensions.

If you find it difficult to keep your arm steady while doing this exercise, use your other arm to help keep the 90 degree angle needed. Try to keep your head, torso and spine steady but relaxed while performing this activity.

Do the required number of repetitions of the same movement.

Another variation of the same exercise can be performed by touching the dumbbells to the forehead, followed by completely extending the arm. It is recommended that if this version is attempted, that you use the floor and not the bench.

This version is not always preferred, as there is more potential for accidents and injuries to occur. As always, try to ensure that there is help available.

Warning: If you suffer from any kind of elbow injury, be extremely cautious when performing this exercise, as it may possibly be too harsh for you.

Demonstration of one arm cable tricep extensions

Video: A fitness professional performs this exercise which is aimed at the Tricep muscle

The Hamstring Curl

Video: The hamstring curl targets your hamstrings, glutes and calves. A great lower body exercise

Make the Marinade Yourself: Spicy Island Beef Kebabs

Ingredients

Marinade

1/2 cup chopped green onions

1 tablespoon ground allspice

2 tablespoons red wine vinegar

1 teaspoon salt

1 teaspoon chopped fresh or 1/4 teaspoon dried thyme

2 teaspoons low-sodium soy sauce

1/2 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

2 habanero or serrano peppers, seeded

Kebabs

1 1/2 pounds boneless top sirloin, trimmed and cut into 30 cubes

1 red bell pepper, cut into 18 pieces

2 black-ripe plantains, peeled, and each cut into 9 pieces

Cooking spray

Diagonally cut green onions

Lime wedges for Garnish

Directions

Prepare grill.

Combine marinade ingredients in a food processor or blender; process until smooth. Place marinade mixture, beef, and bell pepper pieces in a large zip-top plastic bag; seal. Marinate in refrigerator 20 minutes.

Remove beef and bell pepper pieces from bag; discard marinade. Place beef, bell pepper pieces, and plantain pieces in a large bowl; toss well to coat.

Thread 5 beef cubes, 3 red pepper pieces, and 3 plantain pieces alternately onto each of 6 (12-inch) skewers. Lightly coat kebabs with cooking spray or use olive oil mister. Place kebabs on grill rack coated with cooking spray. Cook 4 minutes on each side for medium-rare or until desired degree of doneness. Garnish with green onion pieces and serve with lime wedges.

Cottage Cheese Dip

Ingredients

1 cup cottage cheese, creamed

2 tablespoons lemon juice

2 tablespoons milk

2 tablespoons low fat salad dressing or mayonnaise

2 tablespoons green onions, chopped

1/4 cup parsley, coarsely chopped

1/2 teaspoon tarragon leaves

1 dash pepper

Directions

Mix ingredients in a blender, scraping sides of blender with a spatula or rubber spoon and as needed until mixture is smooth and creamy. Serve with fresh vegetables – carrots, celery, green pepper, turnips, etc.

The Relationship Between Obese Children and Diabetes

One serious health problem of obese child involves the body’s ability to process sugar. Diabetes is occurring in almost epidemic rates in the United States and much of the Western world. That’s because we have heavy kids who are growing into heavy adults. And this health problem of obese child begins early and can cause diabetes to occur in adults at a young age.

When a child is overweight, their body’s systems are overtaxed. A child doesn’t just become overweight accidentally. Poor diet and lack of exercise in any combination will contribute to a child being overweight.

And it’s not the weight itself necessarily that causes many of the of the health problem of obese child. Rather it’s the diet and lifestyle that led the child to become fat that can cause the problems.

One of the most serious health conditions facing people today is the threat of diabetes. Fortunately, diabetes is mostly preventable. Type I diabetes occurs when the pancreas stops functioning properly. This type of diabetes is also known as juvenile diabetes. This isn’t a preventable disease because it simply happens when an organ malfunctions.

Type II diabetes on the other hand is almost always preventable. This is a disease caused by lifestyle choices like diet and lack of exercise. While there are cases where it seemed a person was doing everything possible to say fit and they developed diabetes, in almost every case the condition was brought on by poor dietary choices.

People who have type II diabetes can usually stop the disease and even reverse it by following a healthy diet that cuts out simple carbohydrates. It’s foods high in certain types of carbohydrates that contribute to the development of diabetes, so eliminating them can make a drastic difference.

When adults who have diabetes alter their diets, dramatic changes can take place. They lose weight and lower their blood sugar levels naturally. This can lead to an end to diabetes and they can get off the pills and even the insulin shots.

This health problem of obese child often starts when they’re young, even though the diabetes may not develop until they’re an adult. That’s because it’s a slowly progressing disease and can take years before the body responds.

When a child eats a diet high in simple carbohydrates like flour and sugar, large amounts of glucose are released into the blood stream after they eat. Because kids’ bodies are so adaptable, their bodies work efficiently to remove the excess glucose by releasing large amounts of insulin to take care of it.

Over time, the large amounts of insulin released into the blood stream can damage the vessels and arteries. And eventually the body becomes resistant to the effects of insulin, just as a person can be resistant to antibiotics or other drugs.

The body stops sending it out. The blood sugar isn’t removed, and pills or insulin injections become necessary. This health problem of obese child may take years to develop, but it’s doing damage over their entire childhood if not stopped.