Keep A Workout Journal

Write down everything! Keeping a fitness/workout journal is probably the most popular and efficient way to track your results. Be sure to write down all workout details, stats, calories burned, and what you eat. By doing this on a regular basis, you can visually see and quickly track your progress in all three areas, and make adjustments as needed.

Health and Fitness Apps

For those who are more tech savvy, there are plenty of health and fitness apps that will help you track your workout results as well. If you want to keep track of your caloric intake, then apps like MyFitnessPal will help you with nutritional resources. Have a Fitbit? You can link the two accounts to track the calories burned and other data to help with your weight loss goals.

Take Your Measurements

Because the scale doesn’t always accurately reflect your weight lost, use a soft measuring tape to measure your waist, hips, thighs, and other body areas to track your progress. For best results, measure yourself every 2 to 4 weeks.

Take Pictures

Taking pictures of yourself on a monthly basis is the best way to see if what you’ve been journaling about is actually working. This is the best way to compare your results and literally see the areas that may need more or less toning.
If you use all these methods to track your workout results, regardless of your regimen, you will be on the right path to achieving your fitness goals and to becoming a healthier you.

Neighbors Emergency Center has multiple centers opening in Texas. Be sure to check out our Facebook Page for neighborly news and updates.

Drink clean filtered water- and lots of it!

The best way to drink your water is at room temperature or warm. That way your body doesn’t use excess energy warming it up. As a result the water you drink will be more hydrating and beneficial to your body. Staying well hydrated is key to your health. After all, our bodies are made up of 75% water!

Meditate

Spending time meditating each day can do wonders for your mind, and your body! You can meditate for as little as one minute, all the way up to an hour! Focus on your breathing, and emptying your mind. Remember, thoughts may come and go as you meditate, and that’s fine! Just acknowledge them, and let them slip away!

Skip the Sugar

Sugary drinks can become something we reach for without even thinking. From soda, to artificial juices, they are all around us. However, these drinks are filled with an excess amount of sugar that can end up dragging you down, and negatively affecting your body. A solution is to drink healing herbal tea instead. Teas are filled with tons of antioxidants, and can be very satisfying. They come in multiple flavors and are refreshing both hot, and cold.

Enjoy Exercise

Sometimes when we think of exercise, we take it to the extreme. We imagine running full force on a treadmill, or doing an insane amount of sit-ups and push-ups. Remember, low-key exercise is just as beneficial to your body! Enjoy a walk in nature, do yoga, or simply stretch for a bit before bed. All of these will cause endorphins to surface, making you happier, and boost your immune system!

Unwind after traveling

It is important that you give yourself plenty of time to unwind if you have been traveling during the holiday season. Try and give yourself a day, or night of recovery before heading back to work. This will allow you to unpack and destress. You will find that simply having time to come home and read a book, or watch a t.v. show before getting a good night’s sleep and beginning another work week very helpful.

Don’t skip your workout

Feeling sluggish from all the holiday celebrating? Skipping your morning run, or afternoon yoga class to get some extra rest may seem like the solution. However, your favorite self care activities will give you energy and recharge you. After being active your stress levels will drop. In addition, you can begin to combat those extra holiday calories enjoyed.

Don’t overextend your schedule

Right after the holidays and before the New Year may seem like a perfect time to catch up with friends, or finish those work projects that you left on hold. But, putting too much on your plate can lead to post-holiday stress. Give yourself a couple weeks of breathing room when making plans with friends and family. In addition, reevaluate and don’t be afraid to extend any work deadlines. Prioritize what is important and base your schedule around these things.

Neighbors Emergency Center hopes your holiday season was filled with heart-warming moments with family. Check our Facebook page to learn more about our new emergency centers. With our 24 hour emergency rooms throughout the Houston metro area, we can treat you quickly and effectively so you can get back to doing what you love.

Move Around More – Get active, and your brain will see the benefits. In your brain there is a specific area that handles memories called the striatum. When comparing athletes to non-athletes, a study found that athletes had a larger striatum. Those who exercise regularly can up the size of their hippocampus brain memory by 2 percent.

Know what is Normal Memory Loss—As you get older, memory loss is inevitable. However, you should identify what is normal memory loss, and what may be excessive. They best way to do this is to compare yourself to other people your age. If you can’t seem to remember where you parked the car, but your friends easily can, there may be a problem.

Drink Up– Caffeine can improve your memory and protect your focus. Having a cup of caffeine 30 minutes before you need a boost of brain power is well worth the effects. However, limit your caffeine intake. Too much caffeine can actually hurt your cognitive performance.

Turn on Some Music– While you’re at work throughout the day listen to music. Studies have shown that it actually enhances your cognitive performance. It strengthens your ability to stay alert, and stay focused. When selecting your music choice, but sure to keep it light. Simple songs will keep you focused on the task at hand, but complex songs could cause your brain to get distracted.

Chew Gum– Chew a stick of gum 20 minutes before the big presentation. When looking at students, studies found that chewing gum before a test resulted in better test scores. Chewing gum causes a neural arousal that boosts your brainpower. Such a simple act can come in handy daily.

Neighbors Emergency Center supports your start to a healthier lifestyle. With a 24 Hour Emergency Room in Houston, we can treat you quickly and effectively you can get back to doing what you love. NEC now has a Beaumont Emergency Center and El Paso Emergency Center both providing 24 hour emergency care by board certified ER physicians. We know you’re time is important, so we will treat you quickly and effectively so you can get back to doing what you love. If you are looking for a quality emergency room with little to no wait time, come to Neighbors Emergency Center.

only 33 percent of girls and 8 percent of boys used soap. Children generally get colds because they constantly touch their eyes and nose with germy hands. These cold virus germs quickly spread, but can easily be prevented. If your child has a field trip, or outdoor event, be sure to provide them with hand sanitizing gel or wipes as an alternative.

to prevent their germs from spreading. The spreading of germs can also be prevented by prepping your child with what should and should not be shared at school. Items such as lip balm, lotions, earbuds, and locker towels should be viewed as personal times.

All these things attribute to having a healthy child from the inside out.

Neighbors Emergency Center supports your start to a healthier lifestyle. With a 24 Hour Emergency Room in Houston, we can treat you quickly and effectively you can get back to doing what you love. NEC now has a Beaumont Emergency Center and El Paso Emergency Center both providing 24 hour emergency care by board certified ER physicians. We know you’re time is important, so we will treat you quickly and effectively so you can get back to doing what you love. If you are looking for a quality emergency room with little to no wait time, come to Neighbors Emergency Center.

A variation of high intensity interval training is called Tabata. Tabata was created by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Sports and Fitness in Tokyo. Tabata training can be a great way to stimulate weight loss, increase strength, improve flexibility, and build muscle. Just remember, Tabata is a high intensity work out, which means there are more chances to get injured if not done properly. If you do injure yourself, you can always come to any of our Houston and Austin ERs for 24 hour emergency care.

rest for 10 seconds, and then repeat that cycle eight times. Another attractive aspect of Tabata training is that you don’t need any equipment, and you can do it anywhere using exercises you already know how to do like jumping jacks, pushups, squats, and sit ups. So you don’t need an expensive gym membership or lots of bulky equipment to torch a ton of calories and get into shape.

Lower yourself into a pushup, and then push off the ground as quickly as possible back into a standing position. For a good cardio workout, try sprinting or mountain climbers. To do mountain climbers, get in a push-up position with your hands directly under your chest and are shoulder-width apart. Next, lift your right foot off the ground and bring your knee as close to your chest as possible. Return to the starting position, and repeat with your left leg. Get more Tabata moves here.

If you are stuck in a workout rut and don’t have much time, try Tabata training to get the most bang for your buck.

Neighbors Emergency Center offers 24 hour emergency care in Houston and Austin 365 days a year, and our board certified emergency physicians can treat all medical emergencies. We know you’re time is important, so we will treat you quickly and effectively so you can get back to doing what you love. If you are looking for a quality emergency room with little to no wait time, come to Neighbors Emergency Center.

that will help prevent injuries, and you will be on your way. Studies have shown that running is the better exercise for weight loss, because people expend two and a half times more energy than walking. This means that a 160 pound person can burn around 800 calories an hour while running. In contrast, walking only burns about 300 calories an hour. Another study shows that running controls our appetite hormones better than walking. Just remember, there is more risk for injuries when you run, including runner’s knee, hamstring strains, and shin splints.

If you’re walking on a treadmill, raise your incline periodically to burn more calories. If you prefer to walk outdoors, try to pick an area where there is variation in the terrain like hills and inclines.

Make sure to consult your physician or medical practitioner before beginning any exercise regimen. Here’s to sitting less and moving more!

Neighbors Emergency Center offers 24 hour care, 365 days a year, and our board certified emergency physicians can treat all medical emergencies. We know you’re time is important, so we will treat you quickly and effectively so you can get back to doing what you love. Our emergency centers are located in the Houston area. If you are looking for a quality emergency room with little to no wait time, come to Neighbors Emergency Center.

The MIND Diet

Researchers have found that people who eat a diet rich in berries, leafy greens, and fish have a major decline in their risk for Alzheimer’s. The MIND diet consists of eating certain foods from 10 food groups:

• Green, leafy vegetables, like spinach and salad greens: at least six servings a week
• Other vegetables: at least one a day
• Nuts: five servings a week
• Berries: two or more servings a week
• Beans: at least three servings a week
• Whole Grains: three or more servings a day
• Fish: once a week
• Poultry (chicken or turkey): two times a week
• Olive Oil: use it as your main cooking oil
• Wine: one glass a day

You should avoid:

• Red meat: less than four servings a week
• Butter and margarine: less than a tablespoon daily
• Cheese: less than one serving a week
• Pastries and sweets: less than five servings a week
• Fried or fast food: less than one serving a week

Why it Works

One of the biggest findings from one study that was conducted was that people who strictly followed the MIND diet lowered their risk of Alzheimer’s disease by 54%.

Researchers also found that adults who partially followed the diet still decreased their risk of the disease by about 35%. Conversely, people who only followed the diet moderately had almost no drop in their risk for Alzheimer’s. Even if you don’t have a genetic risk for Alzheimer’s disease, scientists and nutritionists believe that eating a diet rich in whole foods instead of processed and genetically modified foods is still highly beneficial for your overall health. The MIND diet is a great way to get on the road to better health and possibly reduce your Alzheimer’s risk. In addition to following the MIND diet, you should get regular exercise and manage your stress levels to lower your risk even more.

Getting a proper amount of sleep ensures optimal mental health. The brain-boosting benefits of good sleep include improved concentration, better memory, and clearer thinking. Physical health benefits include less chronic pain, better weight control, stronger immunity, and a lower risk for heart disease, diabetes, and obesity.

which can positively impact performance at work or concentration at school.

If you’re so busy that the thought of exercise makes you tired, consider this: though skipping the workout may seem like the easier choice, the benefits of exercising will have much more impact over the long-term. In fact, moderate forms of exercise such as walking have been shown to have significant impact. Go outside and get moving!

stretching your muscles and prepping your body for relaxation.

Your health is important to us. If you have an emergency, please visit the Neighbors 24 hour emergency room in Houston and surrounding cities. Find us online at nec24.com.