HELP YOUR CHILDREN GROW AND LEARN

A healthy, nutritious diet helps children grow and learn. It also helps prevent weight-related diseases, such as diabetes and obesity. Children need different amounts of specific nutrients at different ages. They need to eat three meals daily and have healthy snacks in between. The more active your child is, the more calories he or she needs. Here are some ways to encourage your child to follow a nutritious diet:

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SODIUM AND YOUR HEALTH

Sodium is an essential mineral for life. It is regulated in the body by the kidneys. It helps control the body’s fluid balance, affects muscle function and helps send nerve impulses. An Australian study showed the brain responds to sodium in the same way it responds to substances such as cocaine and heroin, which may explain why we tend to overindulge in high-sodium foods.

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HEALTHY EATING TIPS

A balanced healthy diet should contain a variety of nutritious foods and sufficient vitamins and minerals. Such a diet can help you maintain a healthy body weight and reduce your risk of many diet-related problems, such type 2 diabetes, cardiovascular disease and some cancers. It’s recommended men have around 2,500 calories a day and women 2,000 calories a day. Studies indicate eating a typical Western diet filled with packaged meals, takeout foods, processed meats and sugary snacks may lead to stress, high rates of depression....

….FULL ARTICLE

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1.  LIONS RUN FOR SIGHT 5K LEXINGTON, KY  •  APRIL 1

2.  FIND THE FRIDGE 8K TRAIL RUN FRANKFORT, KY  •  APRIL 1

3.  WRAP UP AMERICA 5K LEXINGTON, KY  •  APRIL 1

4.  RAGNAR TRAIL KENTUCKIANA BRANDENBURG, KY  •  APRIL 7 – 8

5.  GOOSE CREEK 5K LOUISVILLE, KY  •  APRIL 8

6.  BOOT, SCOOT & BOOGIE 5K FOR UK AGRICULTURAL EDU. LEXINGTON, KY  •  APRIL 8

7.  UNPLEASANT HILL TRAIL RUNS HARRODSBURG, KY  •  APRIL 8

8.  KICK IT 5K VERSAILLES, KY  •  APRIL 14

9.  THE GREAT PUG RUN 5K LEXINGTON, KY  •  APRIL 15

10.  AUTISM 5K GEORGETOWN GEORGETOWN, KY  •  APRIL 15

11.  WESLEY WADDLE 10K & 5K WILMORE, KY  •  APRIL 22

12.  RK-5K THE TWILIGHT RACE AT ROLEX KENTUCKY LEXINGTON, KY  •  APRIL 28

13.  KENTUCKY DERBY FESTIVAL MARATHON & HALF MARATHON LOUISVILLE, KY  •  APRIL 29

14.  KENTUCKY PROUD DERBY  FESTIVAL WINEFEST LOUISVILLE, KY  •  MAY 3

15.  DERBY DAY STAKES AT COLDSTREAM 5K & 10K LEXINGTON, KY  •  MAY 6 – 7

16.  THE GREAT CAKE RACE 5K/1M LEXINGTON, KY  •  MAY  7

17.  WATER TO WINE 5K VINEYARD RUN RICHMOND, KY  •  MAY 12

18.  JOHN'S RUN LOCAL 8K LEXINGTON, KY  •  MAY 13

19.  KENTUCKY ALE HORSE CAPITAL MARATHON & HALF MARATHON LEXINGTON, KY  •  MAY 20  

Spring is finally here. It is the perfect time to jump start a running program. The weather will be getting warmer so it is a wonderful time to get outdoors and take a run. Half- marathon training programs are great for runners who have had a long time off or new runners. It is a reasonable and manageable distance to train for; it is only 13.1 miles. However, it is important to train beforehand so your body can build endurance and you will be prepared for your race.


There are tons of training programs for preparing for a half marathon available on the Internet, so it is important to find one that is individualized to your needs. It takes about 12 weeks to get into half-marathon shape, so look for a plan you want to commit to for an extended period of time. First, decide how many days you want to run. Some training programs require running three days a week, while others require five days. Always keep in mind when you start running you don’t have to run the entire time. If you are a new runner, it is probably best to do intervals of walking and running. This can help you reach your targeted distance without getting too tired early on. Another great thing about half-marathon training programs is they really fit a healthy, active lifestyle. There are a few days of running, a few days of cross training and rest days in between. It is the perfect combination of physical activity to get you in shape.


Everyone has a different goal when training for a half marathon.

A BEGINNER’S GUIDE TO TRAINING FOR A HALF MARATHON

TANIQUA WARD, M.S.

TaNiqua Ward is a staff writer for Health & Wellness magazine.

more articles by taniqua ward

Many experienced runners want to hit a personal record time. “Goal times are a very individual thing and will depend on the condition of the runner, running conditions on race day, training, proper hydration and experience,” said Bob Baney, owner of Lexington, Ky., Race Rise. “It is hard to say what a good time is. It is really an individual thing.”


On the other hand, some novice runners are just happy to complete the half marathon. One of the best things about running is you don’t have to compete against others; you can compete against yourself, trying to go a little farther, a little faster each time you head out. It’s all about being better than you used to be, and for some people, that is a profound accomplishment.


Your training program is a roadmap to help you achieve your goals in a healthy way. Your training program will help you build up your time, endur- ance and distance to help you finish the race. It’s time to the hit the road.

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