How to Gain Weight
This is a video about how to gain weight the right way. Lots of people have been asking and we thought we would make a video about how to gain weight properly! Please note that everything is in moderation, please be careful about how you consume more calories and consult a dietitian. This video was created by Paul Tran, PharmD Candidate 2012, and Dennis Tran.
Calorie Calculator for Men:
http://nutrition.about.com/library/bl_nutrition_guide_men.htm
Calorie Calculator for Women:
http://nutrition.about.com/library/bl_nutrition_guide.htm
Calorie Count Community:
http://caloriecount.about.com/
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References:
1. Kenchaiah S, Pocock SJ, Wang D, Finn PV, Zornoff LA, Skali H, Pfeffer MA, Yusuf S, Swedberg K, Michelson EL, Granger CB, McMurray JJ, Solomon SD; CHARM Investigators. “Body mass index and prognosis in patients with chronic heart failure: insights from the Candesartan in Heart failure: Assessment of Reduction in Mortality and morbidity (CHARM) program.” Circulation. 2007 Aug 7;116(6):627-36. Epub 2007 Jul 16.
2. Flegal KM, Graubard BI, Williamson DF, Gail MH. “Excess deaths associated with underweight, overweight, and obesity.” JAMA. 2005 Apr 20;293(15):1861-7.
3. Temkin SM, Pezzullo JC, Hellmann M, Lee YC, Abulafia O. “Is body mass index an independent risk factor of survival among patients with endometrial cancer?” Am J Clin Oncol. 2007 Feb;30(1):8-14.
4. Cheng JY, Ng EM. “Body mass index, physical activity and erectile dysfunction: An U-shaped relationship from population-based study.” Int J Obes (Lond). 2007 Apr 24.
5. Woods NF, LaCroix AZ, Gray SL, Aragaki A, Cochrane BB, Brunner RL, Masaki K, Murray A, Newman AB; Women’s Health Initiative. “Frailty: emergence and consequences in women aged 65 and older in the Women’s Health Initiative Observational Study.” J Am Geriatr Soc. 2005 Aug;53(8):1321-30.
How to: Russian Twist
The Russian Twist is a great beginner exercise to workout those neglected oblique muscles.
Level: Beginner
Muscles: Obliques
Equipment: Floor Mat
Instructions:
Step 1: Start in a sitting position on the floor, next cross your legs at the ankles and bend your knees. Try to keep your chest lifted and back and neck straight throughout this exercise.
Step 2: Next keep both hands close to each other and lean back and balance in a v-shape form with your legs lifted off the ground.
Step 3: Twist side to side leading with your hands together. Legs should stay stationary with everything else rotating and abs should be kept flexed.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to do Triceps Kickback
To get bigger arms you want to work on those triceps! This is a great intermediate exercise for those who want to increase arm size and strengthen those triceps.
Level: Intermediate
Muscles: Triceps Brachii
Equipment: Bench and Dumbbell Weights
Instructions:
Step 1: Begin by having one dumbbell in hand with opposite knee rested on a bench. Now rest your other hand on the bench and keep your back and neck straight throughout the motion.
Step 2: While keeping your back straight pull up your arm holding the dumbbell weight to your side bending at the elbow. Your biceps part of your arm should be parallel to the floor.
Step 3: Now extend your arm until it is parallel to the floor and slowly bring back down to starting position and repeat. It is important to keep your elbow in the same position for the entire motion. Do the same exercise to the opposite arm.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to: Arnold Press – Shoulder Workout
The Arnold Press is a great exercise to work those deltoids and triceps. Shoulder muscles tend to be neglected but they need just as much love as everything else!
Level: Intermediate
Muscles: Deltoids, Triceps
Equipment: Bench and Dumbbell Weights
Instructions:
Step 1: Begin by holding two dumbbell weights at the level of your shoulders while sitting on a bench. Both of your palms should start off by facing you.
Step 2: While pushing upward with the dumbbell weights rotate them at the same time so that your palms face outward when arms are fully extended at top. Do not lock your elbows.
Step 3: Lastly, bring back the weights to starting position the way you brought them up. In the end your palms should be facing you once again at starting position.
Tips: Keep your back straight and neck straight throughout exercise to prevent injuries. Start out with a lower weight if it is your first time to learn the motion of this exercise and think about having a spotter just in case.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
Lying Triceps Extension
Level: Advance
Muscles: Triceps Brachii
Equipment: Bench and Dumbbell Weights
Instructions:
Step 1: Grab a pair of dumbbell weights and hold them neutrally with arms extended straight up above your chest. Try to keep the dumbbell weights shoulder width apart for this exercise.
Step 2: Next try to keep your upper arms in the same position as you lower the weights down to the sides of your forehead. Pause when the elbows are bent at 90 degrees then return to starting position.
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www.youtube.com/youthhealth
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
How to Reduce Bloating and Gas
Today in class we had an exam and I just let one go. It was dead silent during the exam and it echoed. I just pretended I didn’t hear it and kept reading my exam. I tend not to do well with certain foods but I just eat it anyways. So I thought I would make this video on how to reduce bloating and gas because for some people it can be very embarrassing. Passing gas is a normal body function and it is not realistic to eliminate it completely; however it can be quite embarrassing in excess. I will cover some non-pharmacological treatments as well as over the counter medications you can try.
What causes gas?
- Lactose Malabsorption
- Irritable Bowel Syndrome
- Celiac Disease (Not Common)
o Intolerance to gluten
- Certain Foods or Drugs (Do not discontinue a prescribed medication without consulting your doctor)
- Air entering GI tract from swallowing
o This may be caused from sucking on hard candies, chewing gum, smoking, wearing poorly fitted dentures, poor eating habits and being overly anxious.
Symptoms:
- Bloating
- Belching
- Discomfort
- Cramping
Do not self-treat if:
- Debilitating Gas
- Severe gas along with persistent Diarrhea
- Sudden change in the location and severity of abdominal pain
- Gas symptoms persist for more than several months
- Stomach bleeding, unintentional weight loss.
Non-pharmacological Treatments:
- Avoid foods that increase gas. This can include:
o Milk
o Legumes
o Prunes
o Dark Leafy Vegetables
o Starch
o Cheeses
- Here is a chart:
Vegetables Legumes Fruit Carbohydrates Liquids Dairy Fatty Foods
Onions Most Beans Raisins Wheat Carbonated Milk Fried foods
Celery Dried beans Bananas Cereals Beer Ice Cream Fatty Meats
Carrots Peas Apricots Breads Wine Cheese Gravies
Brussel Sprouts Baked Beans Prunes Bagels – - Rich Cream Sauces
Cabbage Soy Beans – Pretzels – - -
Kohlrabi Lima Beans – - – - -
Sauerkraut – - – - – -
- Eat and drink slowly in a calm environment.
- Chew food thoroughly
- Try not to wash solid food down with a beverage
- Eliminate smoking
- Do not overeat in one sitting.
- Try not to lie down or sit in a slumped position immediately after eating.
- Develop a regular routine of exercise and rest.
- Keep a Food Diary
Over the Counter Medications:
- Charcoal (CharcoCaps, Activated Charcoal Tablets)
- Simethicone (Mylicon, Gas-X, Mylanta Gas, Alka-Seltzer Anti Gas)
- Lactase (Lactaid, Dairy Ease)
o Used to break down carbohydrates so that it can be absorbed.
o Taken with food
- Alpha-Galactosidase (Beano)
o Taken with food
Symptoms do not resolve after taking appropriate over the counter medication and dietary changes were made, please see your primary care provider to access your problem and they may prescribe prescription strength medications to help you out and to determine if something else is the problem.
References:
1. Handbook of Nonprescription Drugs 15th Edition. American Pharmacists Association. Copyright 2006.
2. Lexi-Complete. Copyright 2010.
How to: Swiss Ball Preacher Curl
What else can you use the swiss ball for? Working out your arms! Check it out.
Level: Intermediate
Muscles: Brachialis, Biceps Brachii
Equipment: Swiss Ball and Dumbbell Weights
Instructions:
Step 1: Start by having dumbbell weights in front of the Swiss ball. Get behind the ball on your knees and have your arms draped over the ball and grab the dumbbell weights. Now move backward to pull the dumbbell weights into preacher curl position.
Step 2: Try to keep your back straight while doing this exercise. Curl the dumbbell weights until they are perpendicular to the floor.
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Disclaimer
We are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.
YHA Toy Drive 2010: Seattle Children’s Home
This year we have decided to collect toys and deliver them to Seattle Children’s Home, a facility that caters to emotionally and developmentally challenged kids from the ages of 13 to 18. They have some patients that live at the facility and many outpatients that need help.
http://www.seattlechildrenshome.org/about.asp
DONATION INFORMATION:
Monetary donations are also accepted and a donations receipt can be provided.
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Make payable to YOUTH HEALTH ALLIANCE
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For more information please visit: www.yhalive.org on how you can donate and what can be donated. Thanks!