Memory meal

Memory meal. According to studies, having a high-protein, high-fiber breakfast can improve memory and enhance attention. One study showed that those who consumed breakfast cereal had a more positive mood and performed better on a spatial memory task than those in the "no breakfast" condition. Another study found increased egg consumption as a factor in reducing age-related memory loss.
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National debt

National debt. According to research published on The Center for American Progress website, the United States could save an estimated $1 trillion over twenty-five years if the current average national obesity level returned to the levels of the 1980s.
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Immune

Immune. Your body's immune system protects you from viruses, disease and infection. Studies show that your immune system gets a boost from exercise. Moderate, regular exercise helps by moderating the effects of stress, which has a beneficial effect on your health. People who experience high stress get more colds, suffer more digestive problems and have more frequent bouts of fatigue.
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Healthy eating for kids

Healthy eating for kids. Help your kids grow up healthy with good nutrition and a balanced diet. The editors at KidsHealth.org suggest the following strategies for encouraging smart eating habits: have regular family meals; serve a variety of healthy foods and snacks; be a role model by eating healthy yourself; avoid battles over food; and involve kids in the process.
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Winter

Winter. Staying fit during colder winter months is a challenge. Start your winter season by making up your mind to be more active each day. Plan how you will keep up your exercise schedule and good eating habits. Try some of the following to get you to spring: use the stairs; park further away from your destination; shovel snow; lift weights, and run or exercise while watching TV.
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Acai berry

Acai berry. Studies have shown that the Acai berry is one of the most nutritious and powerful foods in the world. Produced from palm trees in the Amazon rainforest, the deep-purple colored fruit has ten times more antioxidant power than red grapes, as well as amino acids and essential fatty acids. Acai is found in several health food and gourmet stores often in juice form.
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Arm Circles

Arm Circles. This exercise is designed to work the shoulders and neck. Start by standing with your feet shoulder width apart, arms straight out to your side. Keeping your arms straight, slowly make small circular motions with both arms. Gradually enlarge the circles, return to smaller circles, then rest. Do five repetitions of this exercise and increase as desired.
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Hip-back leg kicks

Hip-back leg kicks. This exercise is designed to work the abs, buttocks and hips. Start this exercise in the push-up position. Raise your left leg up about twelve inches, push back with your heal, hold for a couple of seconds and lower back down to the floor. Repeat for the right leg to complete one repetition.
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Smiling

Smiling. An old adage says that it takes more work to frown than to smile. In addition to making you look and feel younger, there are health benefits to smiling. Smiling helps tone three groups of facial muscles that make for a healthier complexion. Smiling also stimulate glands, hair follicles and blood, all of which nourish and revitalize your skin.
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Calorie density

Calorie density. Calorie density is a food’s calories per weight. Low calorie density foods give more bang for the buck as far as feeling full after a meal. For example, a plate of broccoli contains the same number of calories as a spoonful of peanut butter. Low calorie density foods include fruits and vegetables, whole-grain pastas, rice, breads, cereals, salads and broth-based soups.
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Weight loss rule of thumb

Weight loss rule of thumb. The number one rule of thumb for losing weight: reduce calories and increase physical activity. If you consume 100 more calories a day than you burn, you will gain one pound in a month or about 10 pounds in a year.
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Tea

Tea. People have been drinking tea for at least 5,000 years. Studies show that tea produces a multitude of health benefits for humans. Tea contains Theanine, a molecule that improves one's ability to focus, and with caffeine, produces a calming effect. Research has found that tea supports the aging brain. In addition, tea researchers believe it may prevent lung cancer.
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Life coaches

Life coaches. Life coaches provide people with personalized guidance and inspiration to improve their body, mind and spirit. They try to improve physical, mental and emotional health as well as home and career balance. The life coaching industry is growing nationally. Part-time coaches earn an average of nearly $51,000 and full-time coaches earn nearly $83,000 a year.
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Boot camp

Boot camp. Fitness clubs across the U.S. are offering military-style workouts led by loud mouthed instructors with drills ranging from running and jumping jacks to push-ups, squats and sit-ups. The grueling workouts appeal to those with busy schedules as well as people looking for exercise motivation. Boot camps usually start with low-impact exercise and gradually increase the level of challenge.
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Endorphins

Endorphins. Endorphins are molecules that are secreted into the bloodstream by the pituitary gland. In addition to making you feel good, the release of endorphins lowers blood pressure and has even been identified in the fight against cancer. Researchers have found that 20 to 30 minutes of moderate daily exercise produces the greatest increase of blood endorphins.
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Sugar Busters

Sugar Busters. The Sugar Busters diet is a form of low-carbohydrate diet based upon restriction of sugar intake. Sugar consumption leads to insulin release, which some experts believe leads to weight gain. The diet replaces sugar and complex carbohydrates such as pasta, white bread, and white rice with whole-wheat breads and pasta.
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Lean defined

Lean defined. The Food and Drug Administration defines the term "lean" for a three-ounce serving of meat, poultry or seafood as having ten grams of fat or less, 4.5 grams of saturated fat, and less than 95 mg of cholesterol.
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Kinesiology

Kinesiology. Kinesiology is the study of muscles and their movements. This scientific discipline encompasses human anatomy, physiology, biomechanics, exercise physiology, exercise psychology and sociology, history, and philosophy of sport. Kinesiology is applied in such fields as physical therapy, massage therapy, ergonomics, physical education and athletic coaching.
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HIPAA

HIPAA. The Health Insurance Portability and Accountability Act was enacted by Congress in 1996. The act defines national standards to protect individual medical records and other personal health information, and gives patients more control over their health information. HIPAA also regulates the security of health information and electronic transactions for providers, health plans, and employers.
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One mile

One mile. English runner Roger Bannister broke the widely-held assumption that it was impossible for a human to run a mile in under four minutes. He became the first when he ran a mile in 3.594 minutes in Oxford on May 6, 1954. In addition to being a skilled runner, Bannister used his knowledge as a physician to research the mechanical aspects of running and to develop scientific training methods.
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Dynamic stretching

Dynamic stretching. Dynamic stretching is suggested as part of your workout warm-up. This type of stretching uses controlled movement, momentum, and active muscular effort to work the muscle into an extended range. The end position of the stretch is not held.
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Aerobic

Aerobic. The American College of Sports Medicine defines aerobic exercise as any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature. Aerobic means "with oxygen", and refers to the use of oxygen in a muscle's energy-generating process. Running and cross-country skiing are examples of aerobic exercises.
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Army fitness

Army fitness. U.S. Army soldiers are required to take the Army Physical Fitness Test (APFT) at least twice a year. The physical fitness test measures three exercises: push-ups, sit-ups, and a timed two-mile run. Soldiers are required to score 50 points per event in order to graduate Army Basic Training and a minimum of 60 points on each event to pass the follow up test.
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Exercise immunology

Exercise immunology. Exercise Immunology is a relatively new academic field known Exercise immunologists research factors such as: whether regular exercisers are more susceptible to illness; the effects of different types, durations and intensities of exercise on the immune system; and to what extent infection adversely influences exercise performance.
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Tai Chi

Tai Chi. Tai Chi originated 2,000 years ago in China as a soft martial art for the purpose of self-defense. Tai Chi has evolved into contemporary system of gentle physical exercise. Tai chi offers physical and mental benefits: stress reduction, increased flexibility, improved muscle strength, increased stamina and agility, and increased feelings of well-being.
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Yoga

Yoga. Yoga originated in ancient India as spiritual methods designed to provide connection and enlightenment. As a contemporary exercise, Yoga is designed to tone, strengthen, and align the body. Yoga has been used to alleviate physical problems such as high blood pressure, high cholesterol, migraine headaches, and asthma. It also has been used to promote relaxation and reduce stress.
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Healthy resolution

Healthy resolution. The key to meeting your health and fitness New Years resolution is to make several small-step resolutions versus one large resolution. It is easier and more realistic to meet a series of smaller resolutions. Meeting each one provides a sense of accomplishment as well as an excellent push to next step resolution.
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Eat less

Eat less. Several studies have shown that people tend to eat more as the size of their plates, dishes and bowls increase. The natural tendency is to make serving sizes accommodate their containers. To eat healthier portions, try serving dinners on smaller dishes and bowls. When eating out, ask for a half-portion or split an entree with your dinner guest.
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Alexander von Humboldt

Health and fitness quote. "True enjoyment comes from activity of the mind and exercise of the body; the two are united." - Alexander von Humboldt.
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