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100 Nutrition Tips for Before, During, and After Pregnancy

June 9th, 2009

Pregnancy is an exciting time for most women, but many women are also filled with questions as they want to do all the right things for their growing baby. Nutrition is an important element of pregnancy beginning before conception and continuing until after the baby is born. Here you’ll find helpful tips to ensure you understand all you need to when it comes to nutrition and your pregnancy–before, during, and after.

Important Nutrients Prior to and During Pregnancy

The following nutrients are essential to women both prior to conception and throughout the pregnancy.

1. Folic acid. Begin taking folic acid before you get pregnant to help prevent neural tube defects such as spina bifida. Leafy green vegetables, fortified cereal, and supplements are excellent sources of folic acid.
2. Calcium. Calcium helps your growing baby have strong bones and teeth. If you don’t consume enough calcium, the baby will take what is needed from you, leaving you with a calcium deficit. Get calcium from milk, cheese, spinach, and fortified juice and cereal.
3. Iron. During pregnancy, your need for iron doubles as your blood volume expands to accommodate you and your baby’s need for blood to carry oxygen as well as the blood needs for your baby’s entire system. Many care providers recommend starting iron supplements prior to conception. In addition to supplements, get iron from lean red meat, poultry (especially dark meat), spinach, and fortified cereals.
4. Vitamin A. Vitamin A helps form healthy skin and eyes as well as supports bone growth for your developing baby. Get Vitamin A from carrots, sweet potatoes, and dark leafy greens.
5. Vitamin C. Not only is Vitamin C important to help you and your baby have healthy skin, gums, teeth, and bones, but it also helps you absorb iron and fight infection.
6. Vitamin B12. Deficiencies in vitamin B12 has been shown to reduce the ability to conceive as well as cause birth defects. Most women are not at risk of this problem, but strict vegetarians or vegans should ensure they are getting enough B12 in their diet B12 typically comes from meat, fish, poultry, and milk products.
7. Vitamin B6. Vitamin B6 helps form red blood cells as well as helps your body better use the proteins, fat, and carbohydrates you are supplying. There are also studies that indicate that taking vitamin B6 can help promote conception and combat morning sickness.
8. Fluoride. When your baby’s teeth begin to form (in your first trimester around 10 weeks), you should consume some water fortified with fluoride to help your baby’s teeth develop. Kale is also a good source of fluoride.
9. Manganese. Manganese helps process fat and carbohydrates and also helps promote healthy development of bones and the pancreas. Brown rice, whole-oat oatmeal, and black beans are excellent sources of manganese.
10. Zinc. Foods high in protein often have lots of zinc. Try eating beef, turkey, crabmeat, chicken, and salmon for this mineral that helps your baby develop strong organs, nervous, skeletal, and circulatory systems.
11. Potassium. Potassium helps maintain fluid and balance electrolytes during your pregnancy. Find your daily potassium from foods such as bananas, avocados, baked potato, mushrooms, and salmon.
12. Choline. Choline has long been overlooked as an important nutritive element for pregnant women, but recently, the benefits have come to the attention of medical professionals. Expecting mothers who raise their choline intake through supplements or foods such as eggs, chicken and beef liver, shrimp, soybeans, potatoes, and lentils can feel assured they are helping with their baby’s brain development and reducing the chance for neural tube birth defects.

Tips for Prior to Pregnancy and the First Trimester

These suggestions will help you establish a firm nutritional foundation from the very beginning of your pregnancy.

13. Balance. Before you get pregnant, get in the habit of eating a balanced, nutritious diet.
14. Prenatal vitamins. Many doctors recommend taking a good-quality prenatal vitamin up to three months before conceiving and throughout the entire pregnancy to ensure you are getting the nutrients you and your baby need.
15. Small meals. If you experience morning sickness during your first trimester, you may not feel like eating. Try eating small, frequent meals throughout the day. Many women report less sickness if they don’t have an empty stomach.
16. Healthy snacks. Some foods may suddenly seem unappealing during the first trimester. Try eating healthy snacks throughout the day to ensure you are getting enough nourishment.
17. Whole grains. Starting in your first trimester and going all the way through your pregnancy, whole grains are an excellent source of nutrition and can be easy to prepare.
18. Water. Getting plenty of water each day is very important for your entire pregnancy. Water facilitates blood flow, flushes out your system, and replenishes the amniotic fluid. If you aren’t getting enough water, dehydration can lead to contractions and premature labor.
19. Fiber. Constipation can be a problem during pregnancy as progesterone slows the digestions of food. Increasing your fiber intake can help combat this problem.
20. Ginger. Foods containing ginger such as ginger snaps, ginger ale, crystallized ginger, and ginger tea have been used by many pregnant women to fight off morning sickness.
21. Baked rather than fried. If you have an option, choose baked foods over fried foods to help reduce any indigestion you may be experiencing. Baked is a healthier choice, too.

Tips for the Second and Third Trimester

Learn important nutrition facts that will help you and your baby as the baby continues to develop and your nutritional needs shift.

22. Weight Gain. Many women begin to get concerned about weight gain during their pregnancy, and especially as they begin to show during the second trimester. All pregnant women need to gain weight, usually between 25-35 pounds. During your second and third trimester, you should be averaging about one pound per week.
23. Protein. Getting enough protein is essential in the second trimester as your baby’s organs finish their development and into the third trimester as the baby continues to grow. Lean meat, poultry, eggs, beans, and nuts are excellent sources of protein.
24. Leafy greens. If you weren’t able to boost your leafy greens during the first trimester, now is an excellent time to do so. Spinach, kale, and darker lettuces such as romaine and green leaf are full of vitamins and minerals you and your baby need.
25. EFAs. Essential fatty acids are essential to fetal growth, so make sure you are eating foods high in EFAs such as salmon, tuna, walnuts, flax seed oil, egg yolks, and organ meats.
26. Cravings. It’s okay to give in to those pregnancy cravings, even if they are for non-nutritious foods, just as long as the bulk of your diet is balanced and nutritious.
27. Extra calories. During your second trimester, you will want to increase your daily calories by around 300-350 beyond what you normally eat. Plan your meals accordingly so that you are not over or under-eating.
28. Gestational diabetes. Your care provider will likely test you for gestational diabetes during your second trimester. Eating correct portion sizes and nutritionally-balanced meals may help prevent any risk for GD.
29. Help manage stretch marks. What you eat and drink can help control stretch marks. Eating a diet that is nutritionally balanced not only keeps your skin healthy, thus allowing it to repair itself more easily when stretched, but you will also control how much weight you gain, which can contribute to stretch marks. Drinking water will also help keep your skin hydrated to help keep stretch marks at bay.
30. Cook ahead. On the days when you have more energy, cook some food for those days when you have little energy. Also, as you near the end of your pregnancy, build up a supply of frozen meals prepared in advance for those first few weeks with your newborn.
31. Small meals–again. Just like in the first trimester, during the third trimester you may not be able to eat as much as your growing baby and uterus push against your stomach. Try eating smaller, more frequent meals to combat this problem.
32. Help slow Braxton-Hicks contractions with tea. Some herbal teas such as those described here can help calm the uterus and help slow Braxton-Hicks contractions.

Gestational Diabetes

If you learn that you have gestational diabetes (GD), then follow these suggestions to ensure you get the proper nutrition for your special circumstances.

33. Balance carbs with proteins. Your glycemic response to carbohydrates is slowed by eating proteins along with them. Be sure you get a good balance of proteins and carbs in your meals.
34. Healthy proteins. Some of the healthy proteins you can include in your GD diet include meat, dairy products, fish, beans, eggs, and poultry.
35. Limit how many carbs. You may have to limit the amount of carbs you are eating at one time with your meals. Keep your carb intake to around 30-45 grams per meal. Some recommend eating most of your carbs at lunch.
36. Avoid sweets. Unlike non-pregnant diabetics, expectant moms with GD should strictly avoid any foods high in sugar.
37. No fruit juices. The natural sugars in fruit juices can invoke the same response as drinks with added sugars, so avoid fruit juices.
38. Fresh foods. Canned or processed foods frequently have hidden sugars in them, so stick with fresh foods.
39. Eat at regular intervals. Eating at the same times every day (including snacks) can help keep your blood sugar levels more evenly regulated.
40. Avoid fast foods. As a general rule, fast foods are less nutritious than those you prepare yourself. Avoid these fatty foods with little nutritive value.
41. Raise intake of B vitamins. B vitamins help metabolize energy from food, so make sure you are getting adequate amounts of B vitamins for pregnant women.
42. Lose weight after pregnancy. Those with gestational diabetes are at risk for developing type 2 diabetes later in life. If you are overweight, try to lose weight and develop better eating habits to avoid developing type 2 diabetes.
43. Consult a registered dietician. Find a registered dietician to help you develop a healthy eating plan to manage your GD. If you are a vegetarian or vegan, make sure you find a dietician who specializes in these types of diets.

Special Diets or Health Concerns

Whether you are a vegan, vegetarian, have food allergies or intolerances, or experience anemia during your pregnancy, these articles and tips will help provide you with important information.

44. Pregnancy and the Vegan Diet. This article offers tips, suggestions, and guidelines for following a vegan diet healthily during your pregnancy.
45. Have Confidence in Your Wholesome Vegan Pregnancy. Find nutrition tips as well as encouragement to continue with your vegan diet through pregnancy.
46. Vegan Pregnancy – My Own True Story. This woman recounts the steps she took to ensure her babies were healthy while following a vegan diet during her pregnancies.
47. Nutrition During Pregnancy for Vegetarians. An excellent resource for pregnant vegetarians, this article offers goals for healthy vegetarian eating as well as examples and portion sizes.
48. Vegetarian Diets for Pregnancy. find the nutrients you need while pregnant and plenty of vegetarian options to meet these requirements here.
49. Food Allergies and Pregnancy. This comprehensive article covers food allergies and suggestions for their management during pregnancy.
50. Cow Dairy Alternatives. This article offers alternatives to cow milk for those with cow dairy sensitivities.
51. Fertility and Pregnancy in Women with Celiac Disease. Learn why it is important for pregnant women with celiac disease to stay on a gluten-free diet while pregnant in this article.
52. Pregnancy and Celiac Disease. Learn helpful tips and information for managing celiac disease during pregnancy.
53. Lactose intolerance. Unlike a dairy allergy, those who are lactose intolerant cannot process the lactose in milk products, resulting in gastrointestinal problems. Read this article from Suite 101 to find tips for pregnancy women with lactose intolerance.
54. Anemia. Anemia can develop in pregnant women who do not have enough iron. Supplements can help, but eating foods rich in iron such as lean red meats, organ meats, spinach and other leafy greens, egg yolks, and broccoli will also help.

What to Limit or Avoid

These foods and drinks should be limited or avoided during your pregnancy. Find out what is and is not safe for you and your baby here.

55. Alcohol. Studies have not been able to prove that any amount of alcohol is safe to consume during pregnancy, so it is best to eliminate alcohol completely to avoid such problems as Fetal Alcohol Syndrome or other fetal alcohol spectrum disorders that can affect your baby’s development.
56. Tobacco. Women who stop smoking before they conceive or early on in their pregnancy raise the chances of delivering their baby without help problems. Babies born to moms who smoke typically have low birth weight, come prematurely, and have an increased risk of dying of SIDS.
57. Drugs. While avoiding illegal drugs seems to be a given, there are also many prescription and over-the-counter drugs you should avoid while pregnant. Consult with your doctor or midwife about what drugs may be safe to take while pregnant.
58. Caffeine. While there is some controversy over the safety of caffeine during pregnancy, it is generally thought safer to avoid caffeine while pregnant, especially in the first trimester.
59. Seafood. Eating seafood while pregnant is important because of the iron and protein you gain. Some types of fish and seafood contain more mercury than others, and these foods should be avoided. Salmon, catfish, canned tuna, and shrimp are considered safe while larger, predatory fish should be avoided.
60. Unpasteurised milk or soft cheeses. These types of dairy products can cause pregnant women to get listeriosis, an illness caused by the Listeria bacteria which can cause miscarriage or stillbirth. Soft cheeses include feta, Brie, blue-veined cheeses, and soft Mexican cheeses such as queso fresco.
61. Prepared meats. Hot dogs and prepared lunch meats also carry a risk of the bacteria Listeria, so avoid these foods unless they have been reheated to a temperature of 160 degrees or they are steaming.
62. Non-food items. Some women experience an overwhelming desire to eat non-food items during pregnancy such as clay, dirt, ice, and laundry starch. This is called PICA and is a serious disorder that can affect your nutritional intake. Contact your care provider for help if you experience this urge.
63. Raw and undercooked meats. Raw and undercooked meats and seafoods can lead to toxoplasmosis, salmonella, and other illnesses. Avoid uncooked sushi and ensure your meats are cooked to the proper temperature.
64. Raw eggs. Avoid raw eggs and the foods that may contain them such as Caesar salad dressing, mayonnaise, homemade ice cream, and Hollandaise sauce as they could contain salmonella.
65. Unwashed fruits and vegetables. Toxoplasmosis can contaminate the soil where fruits and vegetables are grown, so always make sure your fruits and vegetables are thoroughly washed prior to eating them.

Postpartum

After the birth of your baby, you will still need to maintain good nutritional habits. Find plenty of postpartum tips below.

66. Keep it simple. You will need to keep your energy up after giving birth, but learning how to juggle a new baby, sleep, and eat can be difficult. Check out the Healthy and Quick Food Ideas section below for simple, yet nutritious ideas to feed yourself healthily.
67. Accept the generosity of friends and family. If your friends and family want to bring you food, accept their offers. Be sure to let them know of any dietary restrictions you may have. Typically people understand your needs and are willing to customize the food they bring.
68. Stop to eat. While it may be tempting to grab a quick snack while taking care of your new baby, instead, take the time to stop and eat while the baby is napping or when you have an extra set of hands to help you.
69. Maintain high fiber intake. Constipation is common after giving birth and maintaining a fiber-rich diet will help ease any discomfort. Grains, fruits, and vegetables are a good source of fiber.
70. Stick with your nutrition habits from pregnancy. If you picked up healthier eating habits during pregnancy, stick with them to ensure you lose the pregnancy weight in a healthy manner and so you can maintain good health for years to come.
71. Prenatal vitamins. Usually, you can stop taking your prenatal vitamins after giving birth. If, however, you wish to continue, you may do so for six weeks after giving birth.
72. Iron. If you lost a lot of blood during the delivery, you may need to continue with a diet high in iron. Also, avoid drinking black tea as it can slow the absorption of iron.
73. Drink 8-10 glasses of water. Most experts agree that after giving birth you should continue with a strong intake of water to help your body stay hydrated and heal.
74. Coconut water. Coconut water helps balance electrolytes, helps with edema–common during pregnancy and after giving birth, and helps relieve constipation.
75. Go organic. Organic foods and meat and eggs from free-range animals are more nutrient-dense and don’t have the harmful pesticides, herbicides, antibiotics, and hormones associated with non-organic foods.
76. Avoid refined sugars and flours. Reducing refined sugars and flours can help reduce mood swings and allows you to eat more nutrient-dense foods.

Breastfeeding

If you decide to breastfeed your baby, then it is important that you understand the nutritional needs for both you and your baby. Follow these suggestions for the health of both you and your baby.

77. 500 extra calories. Breastfeeding requires that you eat 500 calories a day beyond what you were eating while pregnant. Make sure these extra calories are full of good nutrition and not empty calories from processed or fast food.
78. Lose 3-4 pounds per month. Breastfeeding burns calories, but a safe weight loss after 6 weeks postpartum is about 3-4 pounds per month so that it does not affect your milk supply.
79. Protein and calcium. It is important to keep eating foods high in protein and calcium several times a day to ensure both you and your baby are getting the proper nutrition.
80. Drink water each time you nurse. Every time you sit down to nurse your baby, have a bottle of water handy so that you can keep yourself hydrated.
81. Eat several meals throughout the day. Five meals a day rather than three is often recommended for breastfeeding mothers as they need to keep caloric intake regular to produce milk efficiently.
82. Limit alcohol. It takes about one hour for alcohol to pass through your body, so if you do drink a glass of wine or beer, make sure you arrange it so that you have plenty of time before your baby is ready to eat again.
83. No smoking. Smoking passes on health risks to your baby as well as the risk of SIDS. Smoking can also affect your milk supply and ability to breastfeed. If you cannot quit smoking, at least try to cut down and smoke away from your baby.
84. Skip the "extras". Pass on the foods with added sugar and solid fats such is found in desserts, fried foods, and fatty meats as these types of food contribute little to your nutrition and can prevent healthy weight loss.
85. Limit caffeine. Caffeine can build up in your baby’s body and result in irritability and problems sleeping.
86. Keep up the EFAs. Just like during your pregnancy, EFAs are important to your baby’s developing brain. Your baby’s brain will triple in size in the first year of life, so help fuel that growth with nuts, leafy greens, and salmon.
87. Limit artificial sweeteners. There is some controversy over the safety of artificial sweeteners for nursing moms. Play it safe and avoid or cut-back on artificial sweeteners.
88. Vitamins C and A. These vitamins are depleted quickly while breastfeeding, so be sure to keep eating foods high in these vitamins such as oranges, strawberries, broccoli, kale, carrots, sweet potatoes, and pumpkin.

Healthy and Quick Food Ideas

Whether you are pregnant or are adjusting to life with a new baby, the following foods make excellent quick and healthy snacks and meals.

89. String cheese. Get calcium and protein from these snacks that are easy to grab anytime you need a snack.
90. Yogurt. Yogurt has protein, calcium, fiber, and has been shown to help with the absorption of folic acid, so grab some yogurt for a fast, nutritious snack or part of a meal.
91. Fruit cups. Make these yourself to take on the go or grab from the refrigerator or buy the prepackaged ones in their own juices without extra sugars or preservatives.
92. Sliced or steamed veggies. Sliced or steamed veggies can be prepared quickly with little effort and are an excellent, nutritious way to feed yourself when your energy is waning.
93. Raisins. This simple snack is healthy and easy to reach when you need a quick bite.
94. Trail mix. Make your own or buy one with no additives to have a healthy snack that will fill you up and offer great nutrition.
95. Soy milk. Especially if you have dairy problems, calcium-fortified soy milk is a great source of calcium and soy itself is a good source of zinc and iron.
96. Calcium-fortified orange juice. Get your vitamin C and calcium in this nutritious drink you can take on the go with convenient individual servings.
97. Cottage cheese. High in calcium, iron, phosphorus, magnesium, and choline, cottage cheese is a healthy food that is easy to serve with fruit for a fast meal or snack.
98. Energy bars. Energy bars are a good way to get lots of vitamins and minerals into a simple snack.
99. Smoothies. Prepare some smoothies ahead of time and store them in the freezer to take out when you need a quick meal.
100. Dried fruit and nuts. A handful of almonds or other nuts and a few dried apricots is a hearty snack filled with great nutrition that requires absolutely no preparation.

100 Best iPhone Apps for Your Mental Health

June 2nd, 2009

By Meredith Walker

The iPhone offers lots of apps for fun, organization, and social networking, but have you thought of the potential for mental health apps on the device? They are available, and offer a great way to make sure your mind stays sharp and agile. Here we’ll take a look at 100 apps that can feed your brain, offer relaxation, and more.

Brain Food

Get smart with the help of these educational iPhone apps.

1. Stanza: Use Stanza’s e-reader to download free and paid books that you can read on the go.
2. iPresident: Check out this app to learn about all of the Presidents of the USA.
3. Science Fact of the Day: With this app, you can get a fun science fact every day.
4. BookShelf: This app will turn your iPhone into a handy book reader.
5. Fact of the Day: Find a new educational fact every day with this app.
6. Fritz Chess: Use this app to play a classic game of chess.
7. Word of the Day: This app offers iPhone users a new word to study every day.
8. Brain Fit: Brain Fit is an addicting brain fitness game that will keep your mind sharp.
9. Starmap: This app offers a map of the stars, almost like keeping a planetarium in your pocket.
10. Quote of the Day: This app offers a daily quote for your iPhone.
11. Daily Haiku: Daily Haiku offers a new traditional Japanese haiku every day.
12. Geopedia: Using Geopedia, you can find landmarks around you in Wikipedia articles.
13. Did You Know?: This app offers new and interesting facts on a regular basis.
14. Words of the World: Using this app, you can learn a new word in six languages each day.
15. Poptiq: Poptiq offers education videos for the iPhone.
16. TED: Use the TED app to get smart talks geared toward smart people.
17. This Day in History: Use this app, and you’ll learn about different events in history every day.
18. AccelaStudy Vocabulary Builder: This app will help you expand your English vocabulary.
19. HandyFact: Get important and interesting facts from this app.
20. Talking Phrasebooks: Use this app, and you’ll get common foreign language translations to study.
21. Classics: Classics offers handheld access to a variety of literature classics.
22. Google Earth: Google Earth offers lots of geography brain candy.
23. Birthdays in History: Using this app, you can learn about historical birthdays.

Inspiration

Use these apps to get inspiration on a regular basis.

24. World Proverbs: World Proverbs offers nearly 4,000 different proverbs from around the world.
25. Yogi Says: Use this app to get inspirational quotes from the Amrit Yoga Institution.
26. iBelieve: Awaken your spiritual side with this affirmation iPhone app.
27. Conficus: You can get inspiration from Conficus through this app.
28. Daily Affirmations: Daily Affirmations will allow you to change your thoughts and eliminate negativity.
29. TheCarrot: Use TheCarrot to track your life, nutrition, and more on your iPhone.

Meditation

Tune into your zen with these apps designed to help with meditation.

30. Zen Proverbs: You can meditate on zen proverbs with the help of this app.
31. Mind Wave: Using Mind Wave, you can help set your brain into a relaxing state of mind.
32. Bob’s Sheep Counter: Make sure you’re getting restful sleep with the help of Bob’s Sheep Counter.
33. Meditation Timer: This iPhone app will allow you to time your meditation.
34. iLoveNature: Listen to sounds and view photographs of nature, with animal identification and more.
35. Daze: Use Daze’s self-hypnosis to rejuvenate your mind.
36. Binaural Beats: Get concentration, relaxation, and more from this app.
37. Zen Timer: Use this iPhone app to get a simple timer for zen meditations.
38. Brain Hack: Hack your brain into a meditative state of mind with this app.
39. Meditate Now: This app offers expertly designed audio clips that are meant to offer you rest and meditation.
40. Custom Hypnosis: Custom Hypnosis offers an easy way to hypnotize yourself.
41. Bonsai: With this app, you can learn the traditional art of bonsai care.
42. White Noise: White Noise will provide you with noise that can offer a relaxing and stress free environment.
43. Yoga STRETCH: Use Yoga STRETCH to get workouts in Vinsaya flow yoga.
44. Prêt-à-Yoga: Prêt-à-Yoga will allow you to follow a yoga guru on your iPhone.

Relaxation

Use these apps to help create a relaxing atmosphere.

45. iLove Birds Lite: This app offers the relaxing sounds of birds.
46. Massager: Work out a kink in your neck or get a break with this useful app.
47. Jiyuka: With Jiyuka, you can create beautiful compositions of randomly generated flowers.
48. Custom Sounds of Nature: Custom Sounds of Nature offers relaxing ambient sounds.
49. Wings: Wings is an iPhone flight simulator that offers loads of relaxation as you experience the effect of floating in the air.
50. Happiness: The Happiness app offers a great way to change your mood within moments.
51. Silent Island: Use Silent Island to get relaxation with selected melodies.
52. iKite: iKite is a fun and relaxing game that allows you to virtually fly a kite.
53. BlowAway: Observe a beautiful picture and even blow flowers away using this app.
54. iDream: With iDream, you can escape everyday noise and relax.
55. Ambience: Ambience offers iPhone users an app with professional sound and beautiful relaxing backgrounds.
56. Bubble Blow: Using Bubble Blow, you can blow bubbles on your iPhone, then watch them, move them, or pop them.
57. Tranquil Alarm: Make use of Tranquil Alarm to get a peaceful start to your mornings.
58. Zen Magic: Using this iPhone application, you can get soothing relaxation through drawing and calming sounds.
59. Easy-Relax: Create your own relaxation themes with this app for the iPhone.
60. Art: This factbook app offers information about artists and their works, as well as a quiz to test your learning.
61. Koi Pond: Use Koi Pond to see the beauty of a Japanese koi pond on your iPhone.
62. Art Envi Deluxe: Art Envi Deluxe boasts a variety of famous artists, works, and specialized categories.
63. Paradise: Use Paradise to see one of five scenes and sounds of paradise.

Stress Relief

You’ll find options for lowering your stress level here.

64. Massage Me: With Massage Me, you’ll get a relaxing massage from the iPhone’s vibration.
65. iHateMyJob: Vent about your work troubles and find out what others are going through on this iPhone app.
66. Fracture: If you find yourself so stressed that you want to break something, you can virtually break your iPhone with this app.
67. Stress Shaker: Read quotes, watch your boat, and shake your stress away with this app.
68. Stress Reducer: This app is designed to help you relax and unwind.

Social

Improve your mental health by connecting socially with these apps.

69. Facebook: Keep in touch with family members, friends, and colleagues through Facebook.
70. WordPress: Using WordPress for the iPhone, you can share information and express yourself wherever you are.

Humor

Use these apps for a light dose of humor.

71. I Can Has Cheezburger: Get a good laugh from the I Can Has Cheeseburger app.
72. iFart: iFart is a simple app that will provide you with hours of comic relief.
73. F-MyLife: Have a chuckle and commiserate with others by reading funny stories on this app.
74. iLOL: Use this app to create and share funny photos on your iPhone.
75. MouthOff: This app offers a really fun way to lip-sync.

Simplification & Organization

Support your mental health with these apps that make your life easier.

76. Mint: Mint will make it easy for you to stay on top of your spending using your iPhone.
77. Dexy: With Dexy, you’ll get free-form organization for notes on the go.
78. Urbanspoon: Take the guesswork out of finding a restaurant with the help of this app.
79. WorldCat: Using WorldCat, you can find a book in a library near you.
80. Evernote: Using Evernote, you’ll be able to make super organized notes.
81. Brain Tuner: With this app, you can keep your mind fresh.
82. Pingdom: Monitor the uptime of your site on your iPhone with this app.
83. 30Boxes: With this iPhone calendar app, you’ll be able to easily stay on top of your schedule.
84. KuGon: Kugon will help you improve your memory skills and more.
85. QuickVoice: Don’t worry about forgetting tidbits of information while you’re out-give yourself piece of mind with QuickVoice, which makes it easy for you to leave yourself voice notes.
86. ShopALot: Get stress free grocery shopping from this iPhone app.
87. Harvest: Use the Harvest time and expense tracker in order to keep track of your expenses, work time, and more.
88. Mocha VNC Lite: Mocha VNC Lite offers you the ability to remotely access your work or home computer from your iPhone.
89. One Trip Shopping List: Using this app, you can make your shopping trips easier than ever.
90. Omnifocus: With Omnifocus, you’ll geat an easy-to-use app that can help you stay on top of your tasks.
91. iBlueSky: iBlueSky will allow you to perform iPhone mind mapping.
92. 101 Cookbooks: With this app, you’ll get access to lots of recipes that will make cooking more convenient.
93. Remember the Milk: Remember the Milk will make it easy for you to stop stressing about remembering things and clear your mind for more important tasks.

Wellness

These apps focus on physical health that supports your mental health as well.

94. aSleep: aSleep will provide you with music you can sleep to.
95. Quitter: The Quitter app will help you quit smoking.
96. A Good Night’s Sleep: This app offers users a solution to stress and insomnia.
97. iAroma: Learn about aromatherapy through this app’s information.
98. Shrink: Create sketches on this app, and it will analyze them, offering often humorous advice.
99. iPosture Companion Free: With the help of this app, you’ll be able to improve your posture.
100. Pain Free: Alleviate aches and pains with the Pain Free app.

Build Your Own Brain Gym: 100 Tools, Exercises, and Games

May 28th, 2009

By Meredith Walker

Stay on top of your game mentally and slow the effects of aging on your brain by keeping it in excellent shape. It’s easy to do and costs little to no money with all the resources available on the Internet. The following tools, exercises, and games will stimulate your brain and give it the exercise it needs to stay in top form.

Mental Exercises

These mental exercises can be done every day to ensure your brain gets the necessary work-out.

1. BrainMetrix. Find plenty of brain exercises here including challenging tests, memory games, and more.
2. Neurobics. Invented by Larry Katz and Manning Rubin, Neurobics are mental exercises meant to stimulate the brain by doing usual things in an unusual way or doing activities that involve two different senses.
3. Sing. If you have a problem you are thinking about, try singing about it instead. Singing stimulates the part of the brain that helps with problem-solving.
4. Brain Exercise. This series of six questions will certainly get your brain warmed up.
5. Luminosity. Try the free trial or purchase a membership to have access to brain training and games here.
6. Brain Teasers. These brain exercises are broken down into two categories–Memory Attention and Sound Discrimination.
7. Daydream. Researchers have discovered that daydreaming stimulates several areas of the brain, making the brain more active than when doing routine tasks.
8. Dual n-back exercises. Created by psychologist Susanne Jaeggi specifically to improve intelligence, these mental exercises will help improve your working memory and fluid intelligence.

Physical Exercises

These physical exercises will help keep your brain working at its peak.

9. BrainGym Exercises. These physical exercises taken from BrainGym International will help get your brain ready to work before a test or a big meeting.
10. Wiggle Your Toes. Before getting out of bed in the morning, wiggle and stretch your toes to stimulate your brain.
11. Breathe deeply. Breathing deeply sends plenty of oxygen-rich blood to your brain and also helps relax you. Both of these benefits help your brain work better.
12. Walk. Walking as a form of exercise or as a break from the work day provides benefits to the brain. Some think the rhythmic nature helps organize the brain.
13. Run. Researchers indicate that running increases the production of brain cells.
14. Tai Chi. This ancient exercise that incorporates graceful stretching not only keeps your body healthy, but also keeps your brain in good shape.
15. Sex. The cardiovascular benefits of sex have shown to help keep your mind sharp, so enjoy safe sex with your partner to exercise your brain.
16. Yoga. The mental and physical benefits of yoga are well documented, but it is also a great way to keep your brain functioning well.
17. Dance. In addition to a good time and a great workout, dancing also provides protection against dementia as you age.
18. Walk the dog. Not only will the walk send more bloodflow to your brain, but you can imagine the world through your pet’s eyes as you walk to boost your creativity.
19. Hike. Hiking opens you up to fresh air, new surroundings, and a sensory experience that will help stimulate your brain.
20. Golf. The combination of physical, social, and intellectual properties of golf will keep your brain performing well.

Online Brain Games

The online games listed here are designed specially for working out your brain.

21. Strategy Games. These seven games will require you use strategy, which is an excellent way to exercise your brain.
22. HAPPYneuron. Try the fun games and activities here to build your brain fitness. Join for a fee to have access to fitness programs and personal coaches.
23. Braingle. Some of the fun brain activities here include brain teasers, riddles, trivia, and brain exercises.
24. Sharp Brains Brain Teasers and Games. Give these 50 games designed just for exercising your brain a try.
25. Games for the Brain. Your brain will get a boost with games like Mastermind, chess, and Sudoku here.
26. BrainCurls. Try your hand at jigsaw puzzles, memory games, and games that sharpen your observation skills.
27. Brain Bashers. Find plenty of video games at this site that are meant to sharpen your mental prowess.
28. Fit Brains. These games are designed by scientists to develop your brain power.
29. BrainTraining 101. Logic, puzzle, memory, classic, and action games are the focus of this website’s brain games.

Especially for Seniors

Stimulating the brain is known to slow dementia and keep the aging brain in great shape. Try these online games designed specifically for seniors.

30. Brain Age. Available on Nintendo DS, this game is excellent for sharpening the brain, especially for seniors.
31. ThirdAge Games. The games at this site especially for seniors are categorized by sections including "Puzzles" and "Brain Fitness."
32. AARP.org Games. AARP provides these games which include chess, puzzles, card games, and multiplayer games.
33. Freedom Years Games. Try the brain games offered here such as jigsaw puzzles, a memory game, and Sudoku.
34. Grandparent Games. This site is designed to allow grandparents to connect with their grandchildren through interactive games. Try the free trial to boost your brain and stay connected with family.
35. Games ~ Grandma Faith’s Website. Another site bridging the generations, these family-friendly games are meant for both young and old.

Word Games and Puzzles

Even though these games aren’t labeled as brain games, it is well-documented that jigsaw puzzles, crosswords, and word games boost your brain health.

36. Thinks.com Jigsaw Puzzles. Work these online jigsaw puzzles for a great brain boost.
37. Puzzability Sampler. Try interactive and non-interactive versions of classic games like Hangman, Acrostic, and Slider.
38. Web Sudoku. Sudoku has been shown to boost brain power, so try these puzzles that include varying levels of difficulty.
39. Online Sudoku. Another place for online Sudoku, here you can choose difficulty, save your game, reload, get hints, and check how you are doing.
40. Free Online Word Search Puzzles. Solve word search puzzles from one of several categories.
41. Wordplays.com. Play word games such as Boggler, anagrams, word jumble, and word morph here.
42. Logic Puzzles. Logic puzzles are another excellent exercise for the brain. These free logic puzzles provide an easy-to-use solving grid and a timer.
43. word games. Choose from one of eight different types of word games at this site.
44. The Letterbox Game. Just like those assignments in grade school, try competing against the computer to make as many three and four-letter words as possible.
45. The Word Playground. Play original word games at this website.
46. PlayWithYourMind.com. Another site with original word games, you are sure to find something to stimulate your brain here.
47. A Game A Day. Visit this site every week day to get a new word game.
48. Merriam-Webster Online Word Games. Play the game of the day or select from a favorite classic when you visit the home of this popular online dictionary.
49. LA Times Daily Crossword. This popular puzzle offers an interactive online version or a printable version to take on the go.
50. WebCrosswords.com. Set up like the LA Times puzzles, these daily puzzles allow for plenty of solving options.
51. Classic New York Times Crossword Puzzle. The NY Times crossword is famous for its challenging nature. Get a daily puzzle free or sign up for a membership to have access to the archives.
52. Instant Online Crossword Puzzle Maker. Work your brain in the opposite direction by using this simple tool to create your own crossword puzzles.

Riddles

These riddles provide great exercise for your brain by making you think outside the box.

53. Riddles. Give these riddles a try. If you can’t figure them out, hover your mouse over "Give up?" to get the answer.
54. Zahada. This site claims to have the most challenging riddles online. Give them a try and see how you do.
55. Think and Do Riddles. These riddles offer quite a challenge. Don’t expect a quick answer, though, as you must email your answer to find out if you are correct.
56. Riddles. Here are 20 riddles that will get your brain thinking. Answers are below the questions.
57. Brain Teasers and Riddles. Get different types of riddles as well as logic puzzles and other brain teasers here.
58. A Collection of Quant Riddles With (some) Answers. These challenging puzzlers will definitely keep you thinking. The ones with smiley faces have answers.
59. Daily Outrageous Rebus Riddle Challenge. These rebus puzzles are super challenging and will help your brain work in new directions.
60. Harder Riddles. These riddles are ranked by the number of stars to show their degree of difficulty.
61. OnlyRiddles.com. Give these challenging riddles a try, then check the answers if you can’t figure them out.
62. Riddles. The riddles here are categorized by themes including wacky riddles, heroes and villains, and puzzling riddles.

Trivia

These fun trivia sites provide tons of information you can store in your brain.

63. Useful Trivia. Choose from Bible, history, holiday, TV trivia, among other categories here.
64. Random facts. Learn random facts by reading through this listing of trivia.
65. 100 Fascinating Facts You Never Knew about the Human Brain. These facts about the human brain are sure to get yours thinking.
66. Fun Funny Facts. The funny facts here will not only stimulate your brain, but provide you with unusual information about things like the memory of goldfish.
67. Fun Trivia Quizzes. Choose from several different trivia categories, then take the quizzes to test your knowledge at this site.
68. Trivial Trivia Collection. Get celebrity trivia, unusual trivia, or select from other trivia categories to exercise your brain.
69. Kickstart Your Brain With 21 TRUE Trivia Tidbits. Check out these facts to get your brain pumping.
70. Trivia Cafe. Try the daily and weekly questions, contests, and other fun stuff at Trivia Cafe.
71. Triviaplaza. Find fun facts about music, movies, geography, science, literature, and more here.

Learning Tools

Research has shown that if you keep learning, your brain gets stronger. These tools will help you learn everything from algebra to geography to vocabulary.

72. Instructables. Instructables will help you learn how to make anything you want.
73. Martindale’s Calculators On-line Center. Find all sorts of educational calculators including a slide rule and one to determine the nutrient content of food.
74. Create a Graph. If you want to create a graph for a presentation or just to illustrate your thoughts, use this tool to custom-make any type of graph.
75. Periodic Table of the Elements. This interactive, full-color periodic table will help you brush up on the elements and their properties.
76. Algebra.help. Get algebra help at this site where you can get lessons, calculators, worksheets, and more.
77. Google Maps. This powerful interactive map allows you to create interactive maps, find places anywhere in the world, and get visual images of locations.
78. Google Earth. Use Google Earth to visually explore places all over the world without ever leaving your computer.
79. Visible Earth. Similar to Google Earth, Visible Earth provides you with NASA images of the Earth.
80. Visible Body. This interactive tool will help you learn about human anatomy from the muscular system to internal organs.
81. Mindomo. Whether you are working on a project or planning a novel, this web-based mind mapping tool will help you organize your thoughts.
82. Quizlet. This interactive tool helps you learn about a wide range of subjects–including foreign languages, history, and math.
83. Word of the Day. Get a new vocabulary word each day to expand your vocabulary and stimulate your brain.
84. Online Etymology Dictionary. Find out the history of words and phrases with this fun online reference tool that is sure to get your brain working.
85. FreeRice. Test yourself in several categories including English, Chemistry, Geography, Art, Math, and foreign languages to exercise your brain while helping feed the hungry for free.

Use Your Brain Creatively

From learning a new language to juggling to using chopsticks, these activities will help stimulate your brain by providing creative new ways to use it.

86. Practice using your memory. Make a list and try to recall it an hour later or draw a map of a new route you have taken.
87. Music. Listening to music uses both the right and left brain, and has shown to increase self esteem along with brain power.
88. Read. Whether you are keeping up the news online or sitting down with a good book, reading helps keep your mind sharp.
89. Doodle. This report on NPR tells how doodling helps the brain stay focused when you are engaged in mundane activities.
90. Study a foreign language. Learning a new language will provide your brain the opportunity to make new neural connections, which increases intelligence.
91. Aromatherapy. Aromatherapy provides a sensory opportunity that stimulates your brain, and when combined with other activities, allows your brain added benefit as describe in Neurobics exercises.
92. Write down dreams. Write down your dreams as soon as you wake up in the morning to stay connected with the energy from your brain while you were sleeping, especially if you are trying to come up with creative ideas or solutions.
93. Play chess. If you don’t already know how, learn how to play chess to help help raise intelligence and problem-solving.
94. Play bridge. While this card game isn’t as popular as it once was, it is an excellent activity to keep your brain working, and you can find plenty of places online to play with others who enjoy the game.
95. Surf the Internet. Scientists have learned that middle-aged and older adults who surf the Internet show brain activity that was once only attributed to younger brains.
96. Journal. Write down your thoughts, create a poem, or find some other way to express yourself in a personal journal to help keep your brain in top shape.
97. Juggle. Juggling requires you to use your less dominant hand, therefore stimulating your brain in ways it typically is not.
98. Switch hands. Try using your less dominant hand for simple tasks like eating, brushing your teeth, or writing to stimulate your brain in new ways.
99. Laugh. Laughing stimulates five different parts of your brain, so laugh often.
100. Eat with chopsticks. Learning to use chopsticks will provide you with a new skill while also stimulating your brain.

101 Fitness and Nutrition Tips for Business Travelers

April 20th, 2009

By Nicole White

Business trips can throw a wrench into your health and fitness plans, as your routine will be interrupted and your resolve to work out might be weakened by spending hours on a plane or dealing with the intricacies of travel. While you may not be able to keep to your exact fitness schedule, there are loads of ways that you can adapt and work with your situation so that going away for business doesn’t mean sacrificing your personal health goals. Here are just a few suggestions to help you keep safe, healthy and fit no matter where you travel.

General Tips

These tips can help you stay healthy on the road and are still good advice even when you’re at home.

1. Wash your hands regularly. Whether you’re in the workplace, on a plane or just wandering around in a new city, there are germs to be had in any of them. Help prevent illness by washing your hands when you can.
2. Stop looking at the clock. If you’re trying to adjust to new time zones stop staring at that clock. It’ll only stress you out further and make it hard to get to sleep.
3. Keep to your routines. There’s no reason to give up your healthy routines just because you’re away from home. If you go for a morning run or snack on fresh fruits keep doing this on the road.
4. Set aside personal time. With so much to get done on your trip you may forget to spend time caring for yourself. Ensure that you take the time to tend to your health needs, even if it’s just a sort workout in the morning.
5. Make the most of breaks. During breaks from meetings or other business issues take the time to walk around and stretch out so you won’t just be sitting in one place all day.
6. Prep for fitness. If you know you’re going to be taking a trip make sure you’re prepared will all the things you usually use at home so that there won’t be any excuses when you arrive at your destination.
7. Take care of your skin. Being on a plane or out in the sun can dry out your skin. Make sure to drink plenty of water and bring sunscreen or other lotion with you.
8. Get some sunshine. Staying cooped up in an office building for days at a time isn’t good for you. Try to get outside and walk around a least a little bit each day.
9. Don’t let business impede being healthy. While you are on a trip for business, it doesn’t have to be your only objective. Set aside time to work out, have healthy meals and generally care for your health and you’ll be more on your game in the boardroom.
10. Avoid peer pressure. For those traveling with less than healthy companions, it can be hard to resist falling back into unhealthy habits under their influence. Fight the urge to indulge and stick with your routines no matter what someone else is doing.
11. Reduce stress. Travel and business on the road can be a stressful situation whether you’re setting up new computer systems or trying to close a big deal. Take some time to relax and de-stress every day so you won’t get overwhelmed and seek fatty foods for comfort.
12. Make it convenient. You’re unlikely to work out or eat right when you’re away if it’s a total pain to do so. Make your trip as conducive to being healthy as possible so you won’t get out of your healthy habits.

Staying Healthy in the Air

With little room to move and airline provided food it can sometimes be tricky to stay healthy on a flight. Here are some suggestions that can make it a little easier.

13. Bring water. Planes are often dry and can dehydrate you, exactly what you don’t want to happen. As soon as you can, purchase a bottle of water or ask the flight attendants to bring you some.
14. Get up and walk around. Sitting in one place for hours at a time isn’t just boring, it also burns few calories and can be potentially deadly if deep vein thrombosis develops. Make sure to take breaks to get up and walk around to prevent this.
15. Find some leg room. If you have long legs or just need to stretch out a little more, booking a seat in the front row or emergency exit areas can be a way to gain a little extra space without shelling out for first class.
16. Prepare for motion sickness. Many people just don’t deal well with travel. If you know you get sick on trips make sure to prepare ahead of time whether that means taking medication, not reading on the flight or staying cool so you won’t arrive feeling too sick to do anything.
17. Chew gum. Changes in pressure can be painful. Make sure your ears adjust more easily by chewing some gum on takeoff and landing. Plus, chewing gum is a low calorie way to keep your mind off food.
18. Wear lose fitting clothes. Make sure you stay comfy on your flight by wearing clothes that aren’t tight fitting and won’t constrict you and make you uncomfortable for the duration of your flight.
19. Change positions frequently. Don’t spend too long in one position, even if you’re just sitting in your seat. Moving around even a little bit can be good for circulation and to keep your muscles supple.
20. Contract and release your muscles. Why not get a little workout in while in your seat? Contracting and releasing your muscles while seated can help keep them ready to workout later.
21. Avoid alcohol and sedatives. These two things often result in sleeping for the whole flight, something that isn’t really healthy to do. Avoid these as they can impede you from drinking enough water and getting up and walking around.
22. Make arrangements for healthy in-flight meals. Many airlines offer meals that can be customized to your personal nutritional needs. If you’re trying to stay low-cal, consider opting for the vegetarian option instead.
23. Prepare your own snacks. Airline snacks are not only expensive, they can also be unhealthy depending on what they’re serving. Bring your own along to make sure you stay full but with the kinds of foods you know you should be eating.

Eating Right

Going away from home doesn’t have to mean eating lots of fast food and straying far from your healthy diet. Here are some tips for making sure you eat right anywhere.

24. Keep healthy meals in mind. If you walk into a restaurant with cheeseburgers on the mind you’re unlikely to order anything but cheeseburgers. Try to think about the healthiest option at any restaurant before you even walk in the door.
25. Bring healthy snacks with you. Whether you’re on the plane or sitting in a business meeting, having healthy snacks can cut down on the amount of junk food you consume.
26. Skip the continental breakfast. While there are ways to eat healthy foods here, many people opt for those that aren’t the best. If you don’t trust your ability to resist danishes or sugary cereal, avoid these breakfasts even if they are free.
27. Limit your alcohol intake. Alcohol isn’t just dehydrating it’s also full of calories. If you’re going out with business associates try to limit your intake to a few drinks.
28. Have at least one full meal. With a lot to take care of you may not have time to sit down and get a real meal throughout the day. Stay healthy by getting at least one meal in that’s more than a snack, evenif it’s just breakfast.
29. Don’t buy unhealthy treats on the plane. The plane is often full of yummy but unhealthy options for snacks so resist your sweet tooth and bring your own snacks instead.
30. Avoid all those free snacks at meetings. Along those same lines, business meetings are notorious for providing snacks like bagels, donuts and other foods that may not do justice to your usually healthy habits.
31. Try to balance your meals. Just like you would do at home, try to balance the kinds of foods you’re eating when you’re on the road with some good amounts of each food group.
32. Order small portions. Because you likely won’t be able to take leftovers home with you, ordering large portions may cause you to eat more than you would normally because you don’t want to waste food. If there is a smaller portion available, order that so you can avoid that situation.
33. Try to eat at the same time as usual. While it may not always be possible if you’re stuck in the office, try to eat at the same times you normally would adjusted to whatever time zone you’re in so you won’t go too long without a meal.
34. Let your business associates know about your dietary limitations. If you really want to stay healthy, let others around you know about your limitations so that they won’t be as likely to provide you with food options that aren’t health-conscious.
35. Eat well before long flights or business meetings. One way to avoid unhealthy snacking is to fill up ahead of time if you know you’re going to be stuck somewhere for several hours.
36. Skip the room service. With easy accessibility to foods of all kinds, it can be tempting to order things you shouldn’t through room service. After all, you don’t even have to get up to get it. Try to avoid this, or order healthy options if you do indulge.
37. Get a hotel room with a kitchen. One way to make sure you’re eating right on the road is to cook for yourself. Many hotel chains offer rooms with kitchens so if you’ll be away for more than a few days consider these to keep you on track.
38. Check out healthy choices ahead of time. If you know where you’re going look up healthy restaurants and food options before you ever get there so it’s less of a challenge to find them once you arrive.
39. Find out about delivery services. There are some services out there, like Zone Delivery, that offer travelers healthy options brought straight to their rooms. Based on the Zone diet, these meals are balanced and can help you keep on track even when away from home.
40. Stick to your at home diet. Just because you’re not at home doesn’t mean you can stick to the types of foods you eat when you are. Try your best to stick to your usual choices on the road.

Working Out

Not working out for several days can be a major setback in your fitness routine. Keep in shape on the road by considering these tips.

41. Always book hotels with exercise rooms. This is fairly easy as most hotels offer at least some fitness facilities, just make sure you check when booking to make sure.
42. Pack your workout clothes. You’re not going to work out if you don’t bring any appropriate clothes so pack your gym attire to motivate yourself to hit the gym.
43. Explore the city. One way to see the town and get in shape is to get out and walk or bike around the city you’re visiting.
44. Walk when you can. If you’re headed out to a nearby restaurant for a bite to eat instead of taking the rental car consider walking instead. This can be a simple way to get exercise.
45. Plan to be active. Whether this means bringing things along that you need for your workouts or just finding out about ways to work out when you’re away, make fitness part of your travel plan and you’re more likely to actually do it.
46. Bring along new workout mixes. Make working out in a new place more fun by bringing along a fun mix or podcast to listen to while you’re working out.
47. Check out suggestions for on-the-go workouts. The net is full of suggestions for workout that work well on the road. Do a little research and you might find some great ideas for working out without even leaving your room.
48. Use your own body. You don’t need tons of workout equipment to get in shape, so use what you’ve always got to stay fit no matter where you are.
49. Be creative. Working out while away on business can require some innovation so don’t be afraid to get creative with your workouts.
50. Get suggestions from guidebooks. Guidebooks can be a great source of information on healthy restaurants, biking and hiking paths and healthy excursions within any city.
51. Don’t get out of your workout routine. If you’re used to working out for an hour every morning, don’t deviate when you’re on the road. It’ll make it easier to get back into the swing of things when you’re home.
52. Take the stairs. One simple way to get exercise is by taking the stairs when possible.
53. Find a buddy. If you’re traveling with others find out if they’re interested in working out as well. It can make it more fun and you may be more likely to work out with a buddy keeping you accountable.
54. Plan your workouts in advance. Before you leave, plan out when you’re going to work out and for how long. Planning on sticking to a routine can help you actually do so when you get there.
55. Be realistic. If you know you’re going to be busy from morning until night on your trip have realistic expectations. You may not be able to get through your whole workout, but let yourself be ok with only going halfway or working out every other day.
56. Work out in the morning. With business things to attend to you may not know when you’ll be done each day. Work out in the morning to avoid being sidetracked by unexpected events in the evening.
57. Check out gym partnerships. If you belong to a national or international chain of gyms you may be able to work at any of their facilities. Check out if there’s a branch of your gym where you’re traveling.
58. Make it fun. You’re not going to go workout if it’s a hassle or bores you to death. Find ways to make it interesting, fun or creative to keep you interested.
59. Look for city specific fitness. If you’re going to a city known for it’s hiking or prevalent bike paths take advantage of these opportunities. You’ll get to know the city more intimately and get fit at the same time.
60. Use your hotel. More and more hotels are making it easy to stick to your fitness goals. Marriott Hotels offers a Fit for You program, where you can get fitness videos and equipment sent to your room. Similar plans exist at the Hilton with their Stay Fit Kits, giving guests yoga and pilates equipment.

Travel Friendly Workouts

The following are some tips for workouts and exercises that are easy to do no matter where you are.

61. Stretch out with yoga. You only need your body and an open space to engage in yoga that can relax you, help you stay flexible and work you out all at once.
62. Go for a jog. No matter where you go, you can workout on your own two feet by taking a jog. Those in a city may even be able to see the sights while doing so.
63. Push-ups. Stick to the basics and do a few pushups right in your room to keep your arms, chest and back in shape.
64. Sit-ups. You can do sit ups while you’re watching TV. Sneak in a few when you’re getting ready in the morning or before you head to bed.
65. Take up pilates. If you’ve done pilates at home why not bring some of the exercises on the road with you?
66. Go for a swim. Many hotels have pools so make the most of this benefit by doing a few laps.
67. Pick up resistance bands. These are small enough to take with you on a flight but can help you get more out of a wide range of exercises.
68. Use what you have. Have a heavy book or briefcase? See if you can fit these into your workout in your room to make it more challenging.
69. Check out video lessons. Whether you get them from the hotel or bring them from home, video workouts can be a great way to stay fit.
70. Use the Web. With a little internet access in your room you have loads of instructional videos right at your fingertips.

Staying Safe

Whether you’re working out or just trying to avoid injury while away, these tips are designed to keep you safe and healthy.

71. Have travel insurance. Travel insurance can make it much simpler to take care of any health costs that might arise if you are hurt while traveling.
72. Keep records of your allergies and illnesses with you. Since you’ll be in a new place with new people, you’ll want to make sure that you have information about any health issues that could affect you while you’re away.
73. Stay alert. No matter where you’re working out make sure you’re staying alert to those who might pose a danger to you. If you’re feeling unsafe, find someone to walk you back to your room.
74. Don’t run at night. Even if you’re in a well-lit area, running at night in a place you’re unfamiliar with can be potentially dangerous. Keep to running indoors at night or during the daylight.
75. Be wary. If someone is giving you a bad vibe or if you suddenly don’t feel safe, take heed. You’re instincts are there for a reason and sacrificing a workout is worth it to keep you safe.
76. Don’t eat anything you’re not sure about. While trying out local foods can be fun, it can also be bad news if you have allergies or a sensitive stomach.
77. Find out local emergency numbers. Whenever possible, find out what you’ll need to do to contact someone if there is an emergency.
78. Respect local customs. If you’re visiting somewhere particularly conservative, jogging around in short shorts or a sports bra may not be the best choice. Respect the customs of the locals and you’ll be much safer.
79. Be alert when returning to your room after workouts. While it’s unlikely that someone would want to harm you, it has happened before. So be on the lookout for those who might follow you to your room. If you are unsure, head to the front desk to get an escort back.

Going Overseas

Traveling beyond national borders can bring its own fitness and health challenges that these tips can help you to meet.

80. Stick to bottled drinks. In many places, the water may contain things you’re not used to drinking and can make you extremely sick which is not good for business or you. Buy or bring bottled water to avoid this.
81. Try to eat only foods that have been well-cooked. Avoid food-bourne illness by trying to stick to meals that have been cooked enough to kill most bacteria.
82. Find out about important vaccinations. Depending on where you’re traveling, you may need some vaccinations to prevent illness. Check with your doctor to find out if there is anything you should be on the lookout for.
83. Bring insect repellant when in warm climates. In many places along the equator, malaria is a real threat. Take medications and minimize your contact with insects by staying away from water at night and using insect repellant.
84. Learn some basic words in the local language. This can help you get around and help you know just what you’re ordering at a restaurant.
85. Be cautious about where you work out. Just like at home, not every place in a foreign country is a great place to work out. Be extremely cautious and stay alert.
86. Find out about workout availability ahead of time. Whether you want to use a hotel facility or go on an active excursion, plan it out ahead of time so there are no surprises.
87. Use exercise to help you adjust. Working out can be a great way to help you get into the rhythms of a new time zone.
88. Enjoy local foods carefully. Local foods are often fresher and better for you than those that are packaged and frozen. Just make sure you’re cautious about how these foods are being prepared.
89. Be extremely careful when swimming. If you choose to swim in fresh or salt water, be careful and have someone else with you to watch out. Unfamiliar waters can be dangerous for even the most experienced swimmers.
90. Find out what the locals do. Local people are often the best resources for healthy foods and fitness. Find out what you can do to experience local culture and stay healthy at the same time.

Fighting Jet Lag

Whether you’re going international or just to the other side of the country, you won’t be doing much of anything if you’re totally jet-lagged. Check out these tips to avoid feeling too tired to work out and eat right.

91. Leave home well rested. Get your trip off to a good start by getting plenty of rest before you depart. Working out can help you sleep better so get in one last, good workout before leaving.
92. Change your watch ahead of time. Help yourself ease into a new schedule and time zone by setting your clocks to reflect it before you even get there.
93. Stay hydrated. Getting dehydrated can cause a serious lack of energy further exacerbating jet lag. To avoid this, ensure you’re keeping your fluid intake up during your entire trip.
94. Bring an eye shade. If you want to catch a few Z’s on the plane to help acclimate yourself to the new time zone bring along an eye shade to block out any pesky light that might keep you up.
95. Go to sleep at your destination’s normal bedtime. Whether you want to or not, try going to sleep at what is a normal time at your destination. There’s no other way to get adjusted than by repetition.
96. Book daytime arrivals. When you can, book flights that arrive at your destination during the day. This can greatly reduce jet lag.
97. Get out and do something on arrival. If you do arrive during the day, don’t just hang out in your hotel room. Get out and do something so you won’t be tempted to sleep and you’ll be plenty worn out to go to bed at the correct time.
98. Eat light. Help adjust your stomach to new times for dining by eating light meals at first.
99. Don’t consume large amounts of caffeine. Caffeine may seem like a quick fix but it can actually do more harm than good.
100. Cut out naps. Napping likely won’t help you adjust your schedule to match your destination. Do your best to stay awake all day and you’ll be tired enough to go to bed at the right time at night.
101. Practice your new time zone. If possible, try switching your schedule to be closer to that of your destination time zone a few days before you leave. That way you’ll have a jump start on a routine when you arrive.

50 Useful Facebook Apps for Healthy Living and Self Improvement

April 16th, 2009

By Nicole White

You may only consider Facebook as a platform for social networking and photo sharing, but its collection of apps proves that it goes way beyond the basic profile. On Facebook, you’ll find apps that can help you manage your health and fitness goals, meet new friends in real life, become better organized, learn a new language and even learn more about the passions and causes that drive you. Read on to discover 50 useful Facebook apps for healthy living and self improvement.

Fitness

Practice these sports and games online so that when it’s time to play for real, you’ll be ready for a real work out.

1. Twenty20 Cricket: Build a cricket team and decide on strategies for different matches. You can even sell drinks to fans.
2. Golf.com Pro Challenge: Play challenges like longest drive, closest to the pin, and putting challenge to improve your game.
3. Football Tycoon: Coach your own football team and learn about strategy, training and more.
4. Rugby Union: Try to make the rugby championships on Facebook with this app.
5. What soccer position should you play?: Let this quiz help you figure out which position you should be playing on a real soccer field.
6. Virtual Squash Player: Play squash online to improve your real-world game.
7. LivingSocial: Slopes: Here you can manage your real life skiing progress by tracking which slopes you’ve visited and which ones you’d like to try.
8. Ballers Network: Connect with other ball players and sports fanatics around the world to set up times to play in real life.
9. MapMyFitness: Map and measure your weight-loss progress, running goals, and more.
10. My Goals by Gold’s Gym: Manage your fitness goals on Facebook with this app.

Self-Discovery

From astrology to emotional IQ quizzes, these apps are all about helping you discover your strengths and interests.

11. What Color Is Your Heart?: Discover your emotional IQ with this quiz.
12. My Personality: Take this psychology quiz to find out how open you are, how agreeable you are, and how much of an extrovert you are.
13. Astrology: Study your love horoscope, karma rating and daily horoscope to learn more about your personality.
14. Traveler IQ Challenge: Quiz yourself on your travel, geography and culture IQ. It might be time to explore someplace new.
15. How smart are you?: It’s not an official IQ test, but this quiz can show you your strengths and weaknesses.
16. Heritage and Flags: Display your ethnic pride by using this app.
17. What City?: Find out which city you actually belong in, based on your personality and passions.
18. Music iLike: Explore new music, share songs with friends, and add music videos to your profile.
19. Ticker Factory: Keep track of your goals and progress here.
20. Am I a Liberal or a Conservative: Use this app as a way to learn more about your political and social leanings.

Education, Work and Organization

With these apps, you can become a better organized, more informed student or professional.

21. National Geographic Video Digest: Learn more about the natural world around you by checking this app.
22. Calendar: Stay organized with this calendar from 30 Boxes. It features SMS reminders, integration with MySpace, Flickr, Wordpress and Facebook, and more.
23. Advanced Swedish Word of the Day: Learn Swedish day by day with this app.
24. Sex Health Videos: Learn about sexual health here.
25. Goodreads Books: This app integrates with the Goodreads network, letting you share reading lists with friends and discuss literature.
26. inCircle Connections: Get job openings, network with other members, and learn about opportunities with big companies.
27. My Merch Store: Using this app, you can design products and sell them on Facebook and Zazzle.
28. Wordy: Learn new words by playing this game on Facebook.
29. weRead: Post your reading lists and books you’ve read with this app. You can also start a book club.
30. U.S. Citizen Test: Test your knowledge of U.S. history and more.
31. Nations: Play with this app to learn what it’s like to solve your nation’s issues, lead a country, and more.

Making a Difference

Learn about charities, environmental causes and awareness groups by browsing these apps.

32. (Lil) Green Patch: This popular app helps you fight global warming and spread awareness.
33. Daily Motivational Quote: Get a daily motivational quote to keep you inspired each day.
34. Pink Ribbon: Support breast cancer awareness and the Susan G. Komen for the Cure organization.
35. Marketplace: Find charities and more on Marketplace.
36. I Am Green: Show how green you are on Facebook using this app, which also lets you meet other environmentally conscious users and learn about going green.
37. Causes: Causes lets you find charities and campaigns that you want to support, in categories like animals, education, environment and religion.
38. Sea Garden: Meet friends and learn about ocean pollution with this app.

Relationships and Community

Expand your social network and learn more about the people in your community by using these Facebook apps.

39. Zoosk: Zoosk will connect you to singles in your area via Facebook.
40. NaughtyNotes: Keep your romantic relationship passionate and exciting by sending NaughtyNotes.
41. Sociable: Use Sociable to find out what your friends are doing in real life.
42. Hugs: Spread the love and strengthen your relationships by sending hugs to your friends on Facebook.
43. The Lounge: The Lounge helps Facebook users connect in real life by first letting them get to know each other in virtual "bars," "dance floors" and more.
44. Dopplr: Keep in touch with friends with Dopplr, which lets you update your travel plans on Facebook and your current location.
45. Zimride Carpool: This tool lets you find safe, reliable people to carpool with in real life.
46. Chat!: Use this tool to chat live with friends on Facebook.
47. Birthday Calendar: Remember all of your friends birthdays with this Facebook calendar that lets you receive e-mail and cell phone alerts.
48. Social Calendar: This app will help you stay more organized and responsible without giving up your social life.
49. Meetups: Use Meetups to set up meetings and special events in real life.
50. Neighborhoods: Point2 Neighborhoods shows you who on Facebook lives near you, so you can meet up in real life.

100 Best Websites to Get Fit for Free

April 15th, 2009

When money is tight, extras like that gym membership may not be in the budget. Just because you can’t afford to head to the gym doesn’t mean you can’t stay in shape, though. The following websites offer plenty of health advice and opportunities to exercise, eat right, and get you to a place where you look and feel great.

Fitness Social Networks

These social networks allow you to connect with others to find support as you work your way to better fitness.

1. MyPypeline. This social network offers free fitness and training programs, a selection of free and paid fitness and health videos–including one free paid-content video, a community of supportive partners, and more.
2. traineo. Find motivation and support to keep you motivated while getting fit. Track exercise and nutrition information and see your results on easy-to-read graphs.
3. BodySpace. Bodybuilders will enjoy this social network where you can blog, share photos and videos, share workout and diet programs, and more.
4. My Fit Tribe. Get videos, articles, workouts or connect through blogs, forums, and the Tribe Community at this fitness network with a tropical theme.
5. FitLink. Keep workout journals, map running and cycling routes, research different exercises, read articles, use the free fitness tools, and find partners or activity groups to keep your motivation high.
6. Gimme20. Find support for fitness, diet and nutrition, wellness, and injury rehabilitation as well as access to a community and fitness tools.
7. FitWatch. Track your fitness and nutrition data, read articles about fitness and health, get popular diet plans, and learn about various exercise and workout programs here.
8. FitTracker. Join this community and have access to tons of articles, get support with nutrition and fitness, chart your body stats, and use the tools.
9. introPLAY. For athletes at any level, join this network to train together. Members have access to detailed tracking with over 90 sports, daily health tracking, competitive workout leagues, and lots of tools.
10. PEERtrainer. Get in shape with the community support at this group where you can also get information on diet, fitness, and health issues.

Weight Loss and Fitness Social Networks

If losing weight is part of your fitness goal, then check out these social networks that focus on weight loss and fitness.

11. MyBodySite.com. Plan and track meals, log workouts, set goals and watch your progress, and connect with others in this community.
12. SparkPeople. Get tools such as meal plans, a weight tracker, calorie counter, fitness log and connect with others, watch exercise videos, and share recipes.
13. Gyminee. Track your workouts, monitor your food intake, and connect with others in this group designed for those trying to lose weight and get a handle on their fitness.
14. FatSecret. This community focuses strongly on food and nutrition, but also offers support with exercise too.
15. Weight Loss Buddy. Find weight loss partners, read inspirational blogs, track your progress, and more on your journey to weight loss.
16. Weightcircles. Join circles, or groups of people with similar interests, to find weight loss support or participate in conversations and read blogs here.
17. Extrapounds. Track food intake, exercise, body stats, share pictures of your progress, and connect with others losing their extra pounds.
18. Diet.com. Learn all about diet and nutrition here, then connect with others through blogs, message boards, groups, and with weight loss buddies.
19. DietTV.com. Make an individualized plan, then connect with community for support on this site that includes the typical tracking tools as well as tools to track such criteria as water intake, health, and sleep.
20. WeighIns. Join a weight loss challenge, meet others losing weight, keep a diet journal, count calories, set goals, get a personalized diet chart, and much more.

Nutrition and Wellness Social Networks

Eating right and staying well are important elements of overall fitness. Join these groups for support to help keep you going in the right direction.

21. Wellsphere. Connect within specific groups such as endurance training, fitness and exercise, healthy eating, and stress management and find wellness resources near you such as routes and trails, recreation leagues, and nutritionists.
22. Food Network. Meet others interested in food and nutrition at this social network that provides several ways to connect including blogs, forums, polls, videos and photos, and more.
23. Green Monkey. This new social group focuses on living a balanced life with equal attention given to the physical and mental state of being. Connect with others in the online community as it continues to grow and add to the existing possibilities or find others at a physical location near you.
24. Optimum Health Club. Connect with other members as well as experts to enhance your physical, emotional, and spiritual wellness.
25. WellnessWeb. Working to assist members with wellness in the areas of individual, family, community, worksite, and global, this network provides events, groups, chat, videos, and more.
26. PeopleJam. This network offers members the opportunity to make the most of their life with support, resources, and videos on such topics as portion control when dining out, compulsive gambling, and getting centered each day.

Fitness Sites

From training plans to fitness journals to exercise routines, these fitness sites will give you lots of helpful information for getting fit.

27. Active.com. From endurance to team sports to active lifestyles, find information, events, tools, and more.
28. Active Trainer. Get a training plan, use the free online log for your runs, and even get a personal coach (for a fee) with this online trainer.
29. Fitnio. Use this site alone or in conjunction with the iPhone app to map your running, walking, or cycling route and all the corresponding information for each fitness session.
30. Makeoverfitness.com. Discover exercise routines, workout plans, healthy nutrition information, and much more at this site.
31. The Fitness Jumpsite!. Learn about managing weight, getting and staying fit, fitness equipment, nutrition, and browse the fitness library here.
32. MyStart! Online. Geared at getting those not active started on a path to better fitness, this site helps the beginner learn how to begin a walking regimen and balance that activity with healthy eating.
33. Fitness Zone. Read articles and get tons of helpful suggestions among the numerous fitness and nutrition categories on this site in order to reach your fitness goals.
34. FitDay. Journal your diet, weight loss, and exercise accomplishments here to help you reach your fitness goals.

Running Sites

No matter if you are just starting out or are training for a marathon, the following running sites offer free advice, training information, and more to keep you running.

35. Runner’s World. Find information on training, injury preventions, nutrition, motivation, running tools, events, and more specialized just for runners.
36. Cool Running. Runners of all abilities can find help and information on training and fitness as well as tool and resources to make the most of their running activities.
37. Distance Running Tips. This site, put together by a long-time runner and his coach with over 30 years of experience, offers tips, tools, running news, and more.
38. BreakingtheTape.com. This resource for runners allows member to track workout information and share on their blogs.
39. Run the Nation. Whether you are training for a marathon or a 5k, this site offers tons of tools as well as information on events to help you achieve your running goals.
40. RunningForums.com. Join in the conversation at any of these forums to learn from others about running as well as other topics such as food and nutrition, cycling, and swimming.
41. MarathonGuide.com. Get press releases, find out about upcoming marathons, read articles, and get great tips on gear and training at this site.
42. Running for fitness. This site offers calculations to run at your best performance, help with heart rate training, and information for weight and nutrition management.
43. Run Injury Free with Jeff Galloway. Get training schedules, running resources, and nutrition information at this site.

Cycling Sites

Cyclers will find the following sites helpful for staying motivated, finding events, and learning how to get the most out of their rides.

44. bikeradar.com. Get fitness information, meet others on the forum, find out about routes and rides, or read information and news about the world of biking, both on and off-road.
45. Bicycle Magazine Training. Read stories, use interactive tools, watch videos, and browse through categories such as beginner endurance, women’s fitness, and injury prevention on this site.
46. Ultra Cycling. Find training and nutrition information as well as events, statistics, and records for ultra marathon cycling.
47. cyclingnews.com Fitness. Read articles about getting fit with your cycling regimen, ask questions, and keep up your motivation by staying connected with all the latest cycling news.
48. Bicycling – About.com. Get plenty of free information and advice about bicycling for fitness and health with the resources available here.

Nutrition Sites

From tracking food to learning about healthy choices, the following nutrition sites promise to keep you eating right.

49. The Daily Plate. This site allows you to track what you are eating each day, count calories, and log fitness so you can find the balance between how many calories you are eating and burning.
50. Nutrinium. Search for health and nutrition news articles with this search engine.
51. NutraWatch Food Finder. Discover the nutrition in your food when you search for anything from fast food to vegetables.
52. MayoClinic.com Food & Nutrition Center. Search this site for a wealth of recipes, information, and more to help you with nutrition and healthy eating.
53. Arbor Nutrition Guide. This site provides links to tons resources on a variety of food and nutrition topics.
54. fealth. This search engine focuses specifically on health and is a good place to search for nutrition-based information.
55. OrganizedWisdom. Use this site to find information on nutrition, health, and fitness.
56. FoodFit.com. Find recipes tailored to your healthy choices with categories such as rich in grains, low carb, or rich in fruits.

Running and Walking Tools

For runners, walkers, and hikers, these sites offer helpful tools to enhance your fitness activities.

57. JogTunes. Support indie artists and get great music for running, walking, and working out that matches your pace at this site.
58. Stride Distance Calculator. If you don’t want to pay for a pedometer, this calculator can help you find the same information.
59. MapMyRun. Use this tool to create a map of your runs, find a run, or log your training information.
60. RunningAHEAD. Use this tool to log and track your runs and analyze them to make sure you are staying on track with your goals.
61. Runworks Running Calculator. Enter the data from your last run into this calculator to find your level of fitness and help predict how you will do in longer races or under specific conditions.
62. Runbayou: VDOT Calculator. Not only does this tool find your level of fitness based on your last race, but it also provides paces for five different running zones to help you create the perfect training routine.
63. Runningmap.com. Runners, cyclers, hikers, and anyone who wants to map their routes can use this tool to save and share maps.
64. Running4Women.com. This site offers lots of tools for women to use when training including a body mass index calculator, heart rate monitor, and a pace calculator.
65. RunKeeper. Whether you are running, walking, or riding, keep track of your route and stats with this app that works with your GPS device.
66. About.com Walking Fitness Calculators. These tools will help you achieve health and fitness by assisting you with target heart rate, pace, calorie and distance, and more.
67. Walk, Jog, or Run Pace Calculator. Use this tool to determine your pace no matter what speed you are going.

Fitness and Health Tools

No matter what activities you have planned, use these free tools to make the most out of your exercise experience.

68. Bodybuilding.com Fitness Calculators. Body builders can use this resource to help discover anything from categories such as training, nutrition, and supplements.
69. Bicycle Speed and Power Calculator. Enter the information about your bike and the conditions of the ride to determine the power and speed of your ride.
70. Gear Inch & Shifting Pattern Calculator. Whether you ride a multi-speed or single-speed bike, you can find out gear inches and shifting patterns based on your chain ring and freewheel specifics.
71. Academy Swimming Ready Reckoner. Select your stroke, distance, the time it took you to swim it, and find out if you are academy, bronze, silver, or gold standard.
72. MapMyRide. Just like the running version, use this online tool to create cycling maps, log your information, set goals and challenges, and find events.
73. Your Total Health. Use 11 different calculators to find out anything from your body mass index to daily calcium requirement to target heart rate.
74. Healthy Body Calculator. Plug in your age, height, weight, fitness levels, and any other information you may know about your body style to get a simple report about your overall health.
75. Active.com Fitness Calculators. Calculate your pace, target heart rate, body fat index, body mass index, and more with these fitness calculators.
76. Activity Calorie Calculator. Tell your weight and the duration of a specific activity and this calculator will give you the amount of calories burned for over 200 physical activities.
77. Self.com Fitness Calculators. These calculators help find your BMI, ideal weight range, happy weight, and caloric needs.
78. ExRx Fitness Calculators. This extensive list of fitness and health tools offers everything from body composition to male girth to risk class calculators.
79. Health and Fitness Calculator v.1.0. Download this calculator to discover your BMI and what risks you have for size-related diseases.

Nutrition Tools

Eat healthily with these nutrition tools that offer calorie counting, ways to manage weight, nutrition information, and more.

80. Nutritional Guideline Calculator. Whether you are maintaining, losing, or gaining weight, find out how many calories, protein, carbohydrates, and fats you need each day.
81. CalorieKing Food Database. Find out serving size for popular foods and drinks as well as the calorie, fat, and carbohydrate information for each.
82. Nutrition Data Daily Needs Calculator. Scroll down this page to enter your information into this calculator to discover your nutritional needs.
83. Your Health Your Way Nutrition Calculator. Search for a particular food or add in your foods from an entire meal to find out the nutritional data for what you are eating.
84. The Bored.com Nutrition Calculator. Browse or search for a specific food, including fast food, to find nutritional data.
85. Workouts for Women Nutritional Calculator. Women can enter information to discover nutritional requirements.
86. Pack a Lunch. Use this tool to determine the calories and nutrition in the lunch you pack.
87. Fast Food Nutrition Facts Calculator. Select menu items from several popular fast food restaurants and find out the percentage of calories and fat content in each meal.
88. NAT Tool. Determine the nutritional content of the food you eat by entering your age and gender and the food you want analyzed.
89. KFC Nutrition Calculator. If you love KFC, then this calculator is for you. Select your menu items to discover the nutritional value of their food.

Fitness Videos

These fitness videos will help you learn about various exercises as well as benefits of exercise–and they are all free.

90. Yoga. Learn about a new type of yoga utilizing anti-gravity techniques to learn a great exercise and fitness tool that does not stress the back.
91. Zumba Workout. Learn about this new fitness trend that combines music, movement, and having fun for great fitness results.
92. Home Gyms. Learn how you can create a great home gym for less than $300.
93. Abdominal Crunch with Fitness Ball. Learn about the importance of core strengthening exercises and how to do an abdominal crunch with your fitness ball.
94. Forearm stretches and wrist stretches for the office. Discover some great stretches you can perform during your next coffee break at work.
95. How to choose resistance tubing. This fitness tool is gaining lots of popularity. Watch this video to find out how to choose the right one for you.
96. Self Shape Fitness Video Series. Download several stretching videos from this series to help get yourself into shape.
97. Squat. Learn about the benefits of doing squats as well as how to do it properly.
98. Female Muscles. After a break, women require more time to regain muscle strength than do men.
99. Exercise and Parkinson’s Disease. Exercise can help alleviate Parkinson’s symptoms, and research shows sometimes better than medications can.
100. Seniors Yoga. Find out about the trend of seniors who are learning to embrace the amazing benefits of yoga for their heath and fitness.

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March 30th, 2009

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