Tips to Beat the Heat Head-On By Ken Weichert (aka “SGT Ken”)
I could not believe this was happening!
I had all of the classic symptoms of heat exhaustion—muscle
cramps, nausea, weakness, headache, dizziness and confusion. Worst
of all, I had decided to hike this unrelenting trail alone.
It was a beautiful summer Saturday
in Northern California, just north of San Francisco. I decided
to hit the trails in Muir Woods to get a good workout. Instead
of inviting friends, as I usually would have, I grabbed a water
bottle and set out alone to trail run for six miles.
I normally try to beat the heat
by working out before sunrise, but this time I slept in and thought
I would be OK to trek at midday. I felt great after the first
three miles, so I decided to change routes and triple my total
distance. I thought to myself, “At this rate, I will be
back in no time.” Boy, was I wrong.
It was one of the rare times in
my life that I did not practice what I preach when teaching new
hikers my 10 Tips to Beat the Heat Head-on:
1. Drink more fluids than
usual. Drink two 8-ounce cups of water 30 minutes before
exercising, and drink one cup of water every 20 minutes. Drinking
enough fluids during exercise helps improve heart function, maintain
kidney function and lower the core temperature of the body. Dehydration
can stress the heart and reduce the ability of the kidneys to
maintain the correct balance of electrolytes. Note: Athletes may
want to take mineral supplements such as calcium, magnesium and
potassium. These nutrients can be found in dark, leafy greens;
nuts; seeds; whole grains; sea vegetables; blackstrap molasses
and bananas. 2. Wear loose-fitting, lightweight, light-colored clothing.
Dark, tight or thick clothes hold in heat and don’t let
your body cool properly, and they inhibit sweat evaporation. 3. Acclimate to the heat. Sometimes it can take
several weeks for your body to get used to the heat. If you have
been working out inside all the time, don’t dash for your
first marathon. You might want to walk briskly your first time
under the sun and monitor how you feel. 4. See the sunrise. Get up early and work out
in the morning. The temperatures are lower before sunrise and
after sunset. Working out in the morning also jump-starts your
metabolism, making it possible for you to burn more calories throughout
the day. What a great excuse to see the sunrise! 5. Stop the sunburn. I always hike with a lightweight,
wide-brimmed hat to protect myself from the sun, and I apply sunscreen
with a sun protection factor (SPF) of at least 45 to any exposed
skin. Sunburned skin reduces your ability to get rid of heat. 6. Take a peek at your pee. A good way to determine
your level of hydration is to monitor your urine. It should appear
to be lighter than lemonade and never dark and cloudy like apple
juice. 7. Avoid the hot spots. On a hot day in the direct
sun, the temperature in your parked car can rise 20 degrees Fahrenheit
in approximately 10 minutes. Let your car cool off before you
drive it. 8. Take a bath. After strenuous sports under
the sweltering sun, it is great to soak in some tepid water. Taking
a bath is a great way to lower your core temperature and stop
the sweating. 9. Have a backup plan. Being in an air-conditioned
building is one of the best ways to prevent heat exhaustion. If
the heat is too high outside, it might be wise to work out inside
instead. 10. Take precautions when taking medications. Ask
your doctor or pharmacist whether the medications you take make
you more susceptible to heat exhaustion and, if so, what you can
do to keep your body from overheating.
When I got to mile 10, I knew I
was in trouble. My headache increased and my vision blurred. Worst
of all, I was on the opposite side of the mountain, with no ranger
station within several miles. I was in the open, just a few miles
beyond the cover of the trees.
Bottom line, I was at the point
of no return. I suddenly remembered the things my drill sergeant
taught me to look for while in a hot environment:
A. Heat cramps. Heat cramps are
painful muscle contractions, mainly affecting the calves, quadriceps
and abdominals. Affected muscles may feel firm to the touch. Your
body temperature may be normal.
B. Heat exhaustion. With heat exhaustion, your body temperature
rises as high as 104 degrees Fahrenheit and you may experience
nausea; vomiting; headache; fainting; weakness; and cold, clammy
skin. If left untreated, this can lead to heatstroke.
C. Heatstroke. Heatstroke is a life-threatening emergency condition
that occurs when your body temperature is greater than 104 degrees
Fahrenheit. Your skin may be hot, but your body may stop sweating
to help cool itself. You may develop confusion and irritability.
You need immediate medical attention to prevent brain damage,
organ failure or even death.
I was mad at myself. I normally
plan for the worst and hope for the best. I had trekked these
trails several times before without any problem, but today was
one of the hottest days of the year, and my body needed more water
and to cool down fast.
I sat down and tried to make an
impromptu shade with my shirt. My mind was telling me that sitting
in the sun for a while might make it better. I started to drift
off into a daze. My yearning for sleep was uncontrollable.
“You OK, dude?”
I looked up to find a hiker with
his dog staring down at me. My watch indicated that I had been
asleep for 30 minutes. I noticed that I was sunburned on several
areas of my body.
“Water?” I asked.
“Lucky you. I have an extra
bottle right here,” he said.
Water never tasted so good! I remembered
to sip it, instead of giving into the urge to gulp it down right
away. After several moments of sipping water and talking to my
newfound friend, I stood up slowly and walked with him a few miles
until I was in sight of the ranger station and within cellphone
range. We exchanged contact data, and I thanked him several times.
Once the ranger looked me over,
he drove me to my car on the other side of the mountain several
miles away. He monitored me while on the drive and as I got to
my car to be certain I was OK.
Instead of taking the long drive
home, I decided to find an air-conditioned place to eat some lunch
close by. Once hydrated and fed, I drove home, took a bath and
took a huge nap.
In short, heat-related illnesses
are largely preventable. Use the 10 Tips to Beat the Heat Head-on
to make your exercise routine safe and effective. Don’t
become a casualty!
to Avoid Weight Gain Over the Summer
by: Susan Weiner, R.D., M.S., C.D.E., C.D.N.
summertime! Going to family BBQ’s, jumping the waves at
the beach and visiting a water park are rites of the summer season.
Shorts and tee shirts take center stage while coats and comforters
are stored for a few short months. But what about those tempting
summer treats? I can set my watch by the ice cream truck coming
down my block “just” before dinner time. Or eating
out (or ordering in food) because you don’t want to turn
on the oven during the dog days of summer? If you go to an amusement
park regularly over the summer do you visit the snack stands more
than the roller coasters? Eating well over the summer (and preventing
weight gain) isn’t as difficult as you might imagine.
If you feel that keeping a healthy
weight over the summer months is challenging due to vacations,
kids schedules and more frequent “happy hours”, you’re
not alone. Many of my patients equate eating less healthy over
the summer with a significant change in schedule. I work with
a lot of teachers and school administrators who either work part
time over the summer or are on vacation for three months. Although
they have the best intentions to eat well and stay physically
active, many of them wind up actually gaining weight due to a
lack of planning.
are a few tips to avoid weight gain over the summer:
1. Enjoy natures bounty
– eat seasonal fruits and vegetables. Eat locally
grown/seasonal fresh fruits and vegetables. Explore local farmers
markets to find delicious produce that will satisfy your taste
buds and not expand your waistline. Keep cut up fresh veggies
in your refrigerator at all times. Ask your children to help you
wash and cut up your produce. It’s a great way to get them
interested in healthy summer fare.
2. Keep healthy snacks
available. Avoid giant super-sized bags of chips and
cookies (or other sugary-fat laden snacks). Many snacks are sold
in enormous bags or containers. Chances are that if you keep a
tremendous bag of chips or candy in the house (purchased at the
wholesale store), you or your family will indulge in finishing
the bag! I suggest investing in an air-popper or 100 calorie microwaveable
popcorn bags. Popcorn is a delicious summer time snack.
3. Try a variety of unsalted
nuts. Almonds, walnuts and pistachios are delicious.
If you want to have a scoop of ice cream, top it off with a spoon
full of sliced nuts (rather than candy). You’ll feel fuller
longer and pack in some good nutrition at the same time.
4. Keep kids on a meal
and snack schedule. Sometimes when children get bored
they eat. Do your children open the refrigerator every 5 minutes
to see if something new flew in? In addition to keeping mealtimes
consistent, eating fruits and veggies will fill them up with fiber.
Offer hummus or Greek yogurt as a dip to make the vegetables more
5. Keep active. Find activities
that you enjoy. Take the dogs for extra walks. Sign up
for a bike ride tour. When you go to the beach, try walking along
the sand by the water. Keeping active while eating well will keep
off those unwanted pounds.
6. Monitor your alcohol
intake. Try to drink more water with lemon or fresh strawberries.
Alcohol is dehydrating. Summer time martinis are usually very
high in empty calories.
Keeping healthy all year long can be challenging. I’d love
to hear your your thoughts and comments on how you keep fit over
the summer months.
Durkin, MA, CSCS, is an internationally recognized performance
coach, personal trainer, massage therapist, author, and speaker
who motivates, educates and inspires people worldwide. He is the
owner of Fitness Quest 10 in San Diego, CA, where his wonderful
team of 35 focuses on personal training, massage therapy, Pilates,
yoga, sports performance training and nutrition to help transform
the bodies, minds and spirits of a broad clientele. Todd trains
dozens of current NFL, MLB, & NBA athletes, including the
last 2 Super Bowl MVP’s (Drew Brees & Aaron Rodgers),
1 NFL League MVP (LaDainian Tomlinson), 2 Heisman Trophy winners,
and one Olympic Gold Medalist . He is the head of the Under Armour
Performance Training Council, serves on the Gatorade G-Series
FIT team, and is a featured presenter on the Perform Better &
IDEA educational circuit. He is a two-time Trainer of the Year
(IDEA & ACE).
Men's Health recently named his
gym, Fitness Quest 10, one of the Top 10 Gyms in the US for the
2nd year in a row. Todd has appeared on 60 Minutes, ESPN, NFL
Network and has been featured in Sports Illustrated, USA Today,
Business Week, Prevention, ESPN the Magazine, Men's Health, Men's
Fitness, Men's Journal, Stack Magazine, Self, Shape, Fitness,
Wall-Street Journal, the NY Times and Washington Post.
Todd has authored 40 DVDs on strength
and conditioning, functional fitness, massage/bodywork and business/personal
growth. His book, The IMPACT! Body Plan, is a 10 Week program
designed to create world-class fitness and life performance. Tens
of thousands of people have been positively IMPACTED through his
IMPACT program and he continues to share his message through motivational
talks and inspirational programs to companies and conferences
worldwide. He lives by the words: PASSION, PURPOSE, & IMPACT.
Todd has been coaching and leading
his Todd Durkin Mastermind Group for health & fitness professionals
for the past 4 years and has helped coach hundreds of health &
fitness entrepreneurs reach monumental success in their businesses.
Todd believes “Who you surround yourself with, your mentors,
and your inner circle” all play a vital role in creating
massive business and life success.
Todd is married to Melanie Durkin
and has 3 kids (9, 6, & 3), and a 13 year old Golden Retriever
Todd Durkin, MA, CSCS, NCTMB
Owner, Fitness Quest 10 & Todd Durkin Enterprises
Head, Under Armour Performance Training Council
2004 IDEA & 2005 ACE Personal Trainer of the Year
858-271-1171 (office); 858-271-4181 (fax) http://www.FitnessQuest10.com http://www.ToddDurkin.com
Workout of the Month:
Kickbox Your Way To
Sexy Arms in 30-minutes
By Dana Lee of RealRit.tv
Get sexy & toned arms with this
30-minute intermediate cardio kickboxing workout from RealFit.tv.
No equipment needed. Just a bottle of water, a towel to wipe the
sweat & some decent space to move around. Cardio Defense is
a signature RealFit "Dana Lee" class that is typically
60-minutes, but YOU have the privilege of taking this condensed
version & still getting an AWESOME calorie burn!
“Eat Your Vegetables!”
and Other Mistakes Parents Make: Redefining How to Raise Healthy
Eaters By Natalie Digate Muth, MD, MPH, RD
Excerpted and adapted from Chapter
6: Mistake 6: Failing to Live It
“Don’t worry that children
never listen to you; worry that they are always watching you.”
—Robert Fulghum, author of All I Really Need to Know I Learned
the sake of your children’s health, now is the best time
to commit to making healthy changes for yourself. Not only can
you serve as an excellent role model for your children and thus
make it that much easier to get your kids to adopt healthy behaviors,
but it also gives you the chance to put any long-term struggle
that you have had with healthy eating, exercise, or your weight
to rest once and for all. In fact, the most effective weight loss
strategy for a parent may just be changing the home environment
for the sake of a child’s health.
Time and again, research has shown
that the most effective strategy to prevent and reduce childhood
obesity is to focus exclusively on the parent. One study found
that specifically training parents in healthy lifestyle habits
led to a 10 percent weight loss in moderately obese five- to nine-year-old
children—and this loss was maintained for two years.1 Another
found that a parent-centered nutritional program that focused
on parental goal setting, role modeling, and positive reinforcement
was essential for sustainable weight improvements in obese kids.2
In short, if you really want your kids to be healthy, you’ve
got to be the primary driving force to make that happen. That
includes practicing the healthy behaviors yourself.
This is easy to say but hard to
do. Parenting young children is time consuming and stressful.
Perhaps no more powerful of an example helps to show the struggles
that parents face in “Do as I say and as I do” is
a study published by researchers from the University of Minnesota
comparing the health habits of young adults with young children
and those without children3. This study assessed the eating and
physical activity behaviors of 1,500 socioeconomically and ethnically
diverse young adults. Results showed that mothers drank more sugary
drinks; ate a whopping 400 more calories per day; ate more saturated
fat; ate fewer dark green vegetables (the healthiest kind of vegetable);
and exercised less than the nonmothers. With all that bad news,
it’s no surprise the mothers also weighed more than the
nonmothers. Fathers had lower physical activity levels but no
major nutrition changes and no difference in BMI than the nonfathers.
From this study and others like it, it’s pretty clear that
parenthood can take quite a toll on the health habits of parents—particularly
the mothers of young children.
For the sake of your and your children’s
health, now is the best time to commit to making healthy changes.
Not only can you serve as an excellent role model for your children
and thus make it that much easier to get your kids to adopt healthy
behaviors, but it also gives you the chance to put any long-term
struggle that you have had with healthy eating, exercise, or your
weight to rest once and for all.
Practicing what you preach is important.
But it goes beyond simply eating vegetables now and then and trying
to be active most days. Your most ingrained attitudes permeate
what you say and do, even without your realizing it. Everyone
has some health-related holdup—whether it’s a long-standing
struggle with weight, constantly dieting and trying the latest
“fad,” unwittingly commenting “Does this make
my butt look big?” in earshot of a self-conscious daughter,
refusing to eat certain fruits and vegetables, having a serious
sweet tooth (which makes the idea of keeping all junk food out
of the house totally undoable), loving to watch TV, hating to
exercise, and the list goes on. It would be unrealistic and, quite
frankly, impossible to expect parents to be perfect and to have
no personal issues, challenges, or struggles in trying to keep
it all together to be great role models for kids. But it’s
critically important to at least be aware of your biggest struggles
and then make small steps to overcome them. This is especially
important when your actions may have long-standing impacts on
You can start tackling your most
challenging health struggles with goal setting. Try this exercise:
write down three goals—a nutrition goal, a fitness goal,
and a behavioral goal. Try to operationalize this goal as much
as possible. One way to do this is by trying to make sure your
goal is SMART:
• S—specific. What exactly do you hope to achieve?
• M—measurable. How will you know if you got there?
• A—attainable. Make sure it’s something realistic
that you’re going to be able to achieve with some moderate
amount of effort.
• R—relevant. Choose a goal that’s really meaningful
to you. You should feel like you’ve really accomplished
something when you achieve your goal.
• T—time bound. When exactly do you want to achieve
this goal? Set a specific date.
A parent who has struggled with
portion control and gets limited physical activity due to a very
busy work schedule might set three-week goals, such as these:
• Nutrition: “I’m going to eat five servings
of fruits and vegetables every day for the next three weeks. I’ll
make this easier by making sure to eat a fruit at breakfast, a
vegetable and fruit at lunch, and two vegetables at dinner.”
• Physical activity: “My goal is to accumulate 10,000
steps each day. I’m going to purchase a pedometer and wear
it every day for the next three weeks. To help increase my activity,
I’ll take the stairs instead of the elevator, take walks
whenever possible, and play with my kids. At the end of each day,
I’ll record my total number of steps.”
• Behavioral: “For the next three weeks, I’m
going to ask myself “Am I hungry?” before eating snacks
during the day. If I answer “No,” then instead of
eating, I’m going to take three minutes to do some physical
activity to burn energy and distract myself from the food.”
Each of these goals is “process
centered” instead of “outcome centered.” Process-centered
goals are the small steps that lead to achieving an outcome-centered
goal. For example, if the aforementioned parent had a goal to
lose 10 pounds (an outcome-centered goal), each of these smaller
process-centered goals would help get him closer to the weight
Ultimately, children learn
in many ways. One of them is by simply watching other people.
You can skip the stress and mealtime battles of trying to get
your kids to eat better and be more active by capitalizing on
the power of modeling. It’s not going to “work”
overnight, but over time, you’ll see that your children
will eat better and be more active if the influential people in
their lives are committed to doing the same. Ultimately, to be
successful, healthy lifestyle changes have to be a family affair,
starting from the top (you) down.
About the Author: Natalie
DigateMuth, MD, MPH, RD is a community pediatrician and
registered dietitian widely recognized for her expertise in childhood
obesity, nutrition, and fitness. She has authored over 50 publications
and book chapters, including the winner of the Maggie Award –
the "Oscars" of the magazine publishing industry –
for her article "Shaping a healthier future for America’s
children" in IDEA Fitness Journal. She has been a regular
guest on San Diego Living, a CW network morning show; has appeared
on ABC World News Now; and been quoted in multiple media outlets
including The New York Times. Her book "Eat Your Vegetables!"
and Other Mistakes Parents Make: Redefining How to Raise Healthy
Eaters was released in 2012.
1. Magarey, A.M., R.A. Perry, L.A. Baur, K.S. Steinbeck, M. Sawyer,
A.P. Hills, G. Wilson, A. Lee, and L.A. Daniels. (2011). A parent-led
family-focused treatment program for overweight children aged
5 to 9 years: The PEACH RCT. Pediatrics. 127(2): p. 214-22.
2. Collins, C.E., A.D. Okely, P.J. Morgan R.A. Jones, T.L. Burrows,
D.P. Cliff, K. Colyvas, J.M. Warren, J.R. Steele, and L.A. Baur.
(2011). Parent diet modification, child activity, or both in obese
children: An RCT. Pediatrics. 127(4): p. 619-27.
3. Berge JM, Larson N, Bauer KW, Neumark-Sztainer D (2011). Are
parents of young children practicing healthy nutrition and physical
activity behaviors? Pediatrics. 127(5):881-887.
Recipe of the Month:
Breast with Blueberry-Peach Salsa, Chile Sautéed Spinach,
and Rice Pilaf (Yields 8 portions
(Recipe provided by The Culinary
Institute of America)
Olive oil - ¼ cup
Blueberries, fresh - ¼ cup
Blueberry juice - 3 Tbsp.
Chipotle en adobo - 4 tsp.
Garlic, minced - 1 Tbsp.
Oregano, minced - 1 Tbsp.
Lime juice - 2 Tbsp.
Kosher salt - ½ tsp.
Chicken breast, skinless - 8 ea.
Salsa Blueberries, fresh - 1 cup
Peaches, frozen diced - ½ cup
Olive oil - 2 Tbsp.
Lime juice - 2 Tbsp.
Shallot, minced - 1 Tbsp.
Serrano pepper, stemmed and seeded, minced fine - 1 Tbsp.
Kosher salt - ½ tsp.
Cayenne pepper - ¼ tsp.
Chile-Sautéed Spinach Shallot, minced - 2 Tbsp.
Olive oil - 3 Tbsp.
Red pepper flakes - ½ tsp.
Spinach, stemmed and cleaned - 1 lb.
Rice Pilaf Olive oil - 2 Tbsp.
Onion, minced - ½ cup
Red bell pepper, finely diced - frac12; ea.
Kosher salt - frac12; tsp.
Long-grain rice - 2 cups
Chicken stock - 2¾ cups
Bay leaf - 1 ea.
1 For the marinade: Combine the olive oil, chipotle peppers, blueberries,
juice, garlic, and oregano in a blender; purée until smooth.
Add the lime juice and salt and pour into a Ziploc bag; add the
chicken breasts and rub to coat. Seal and marinate, refrigerated,
for at least 60 minutes.
2. For the salsa: While the chicken is marinating,
combine the ingredients for the salsa and mix to combine; season
to taste. Let sit for at least 30 minutes to combine the flavors.
The salsa can be made up to a day ahead of time.
3. Chile Sauteed Spinach Sauté the shallot
in the olive oil in a large saucepan over medium heat until just
starting to color, about 2 minutes. Do not brown. Add the red
pepper flakes and continue to sauté for an additional 2
minutes. Add the spinach, and toss with tongs in pan until wilted
and cooked through.
4. Rice Pilaf: Preheat the oven to 350°F.
In a heavy pot over medium-low heat, add the olive oil. Add the
onion, red pepper, and kosher salt. Sweat the onions and pepper
until aromatic, stirring constantly. Add the rice and stir to
coat. Continue stirring until rice smells nutty. Add the chicken
stock and bay leaf and bring to a boil. Stir once, then cover
the pan and place in the oven. Bake for 15 minutes. Remove from
oven and rest at room temperature for 10 to 20 minutes without
removing the cover.
5. To finish the dish: Preheat the grill to
medium and remove the chicken from the marinade. Pat off any excess
and grill the chicken on both sides until cooked through, about
10 minutes. Let the chicken rest in a warm area before slicing.
6. Serve chicken sliced over a bed of rice pilaf
and sautéed spinach, garnished with the blueberry salsa.
Culinary Institute of America The Culinary Institute of America
(CIA) is a private, not-for-profit college dedicated to providing
the world's best professional culinary education. Excellence,
leadership, professionalism, ethics, and respect for diversity
are the core values that guide our efforts. We teach our students
the general knowledge and specific skills necessary to live successful
lives and to grow into positions of influence and leadership in
their chosen profession. (Support
the Culinary Institute of America)
tips for exercising outside in the summer
by: Alison Kreideweis (Certified Personal Trainer / Co- Founder
& Coach for Empire Triathlon Club, NYC)
weight and getting in shape, top the list of New Years resolutions
each year for many Americans. However, these same vows also top
the list for Time Magazine’s “Top 10 Commonly Broken
New Year’s Resolutions.”
While we all have good intentions at the start of the New Year,
most people have long forgotten their commitment to staying healthy
by the time summer comes along. BBQ’s, days at the beach,
and cocktails become our new focus, while gym sessions often get
skipped and forgotten.
Below, you’ll find 10 tips
for exercising outside in the summer, to help keep you motivated
1. Workout early in the morning or late in the evening to avoid
training during the hottest time of day.
2. Take along a bottle of water, or plan your workout at a facility
or running route that has water fountains on the course.
3. Swim! If you have access to a beach, lake or pool, take along
a pair of goggles and swim cap! It’s a great way to stay
cool while toning your muscles and burning calories!
4. Wear sunscreen! Exercising in the sun is one of the easiest
ways to get burnt. Wear SPF 30+, and find one that is water &
5. Change it up! Summer is a great time to mix up your same old
routine. Kayak, paddleboard, waterski, swim, or surf. You’ll
tone different muscles and have fun trying new things!
6. Run on the sand – it will tone your calves and burn more
calories than running on pavement.
7. Don’t Skimp on Salt! When the temperatures rise, your
sweat rate increases. You may have noticed a white residue on
your clothes or skin after a shred session – that’s
salt that your body has lost through sweat! Before your workout
take a salt pill to help replenish some of those lost nutrients
and prevent cramping!
8. Bike! Take your cruiser, hybrid or road bike to do your errands.
Its much more fun and helps you tone up while doing your usual
9. Chasing your kids around on the beach will burn up tons of
calories, while keeping them busy and having fun!
10.Mow the Lawn! You can burn up to 400 calories per hour by pushing
your hand mower and over 200 calories per hour gardening and doing
basic yard work! And by the end of the day you’ll have a
beautiful yard to show for it.
End of Windows XP Making the Right Economic Decisions
IT (Electronics Recycling, Reuse, & Recovery, Globally)
Microsoft recently started a "two-year countdown" to
the final chapter of Windows XP, its longest-lived operating system.
April 8, 2014 marks the end of extended support. According to
Microsoft, “End of support refers to the date when Microsoft
no longer provides automatic fixes, updates, or online technical
assistance. This is the time to make sure you have the latest
available service pack installed. Without Microsoft support, you
will no longer receive security updates that can help protect
your PC from harmful viruses, spyware, and other malicious software
that can steal your personal information.”
has urged XP users to upgrade their operating systems, and even
their hardware, before. In June 2011, Stephen Rose, IT community
manager for the Windows commercial team said, "Bottom line,
PCs running Windows XP will be vulnerable to security threats,"
said Rose. "Furthermore, many third-party software providers
are not planning to extend support for their applications running
on Windows XP, which translates to even more complexity, security
risks, and ultimately, added management costs for your IT department."
Also in 2011, executives on the Internet Explorer team called
XP the "lowest common denominator" as they explained
why the OS wouldn't run IE9 or any future browsers. 1
Businesses are still heavily reliant
on Windows XP, however. It was recently estimated that the aging
operating system's share is at 60% of enterprise PCs. "Windows
XP had an amazing run and millions of PC users are grateful for
it. But it's time to move on," added Rose.
Upgrading; To What?
Businesses have dragged their feet on upgrading from the ten-year-old
Windows XP to newer versions of Microsoft’s operating system.
First, they skipped Windows Vista en masse after the OS was the
target of scorn from critics and IT analysts. Now, they are making
the upgrade to Windows 7. Analysts at IT and telecom research
firm Gartner are worried some businesses still using XP will consider
skipping Windows 7 in anticipation of the release of Windows 8.
This would not be wise, Gartner
and other analyst firms say. For a home user, April 2014 is a
long time away. Enterprises have long deployment cycles for new
operating systems that depend heavily on budgets, internal processes
and third-party vendors updating applications to support the latest
version of Windows.
Tami Reller, head of product marketing
for the Windows group, encouraged corporate customers to continue
deploying Windows 7. She promised that Windows 8 would run on
the same hardware.
"For our business customers,"
she said, "this is an important element, because the ability
of Windows 8 to run on Windows 7 devices ensures that the hardware
investments that these customers are making today will be able
to take advantage of Windows 8 in the future."
“Windows 8 is an ambitious product, and organizations running
late with Windows 7 may be considering it,” Gartner analysts
wrote in a research note published this week. “However,
enterprises running XP should stick with Windows 7 migration plans
to avoid the risk of a gap in support.”
Economic Decisions On Microsoft's website, the company was blunt about XP's
"If your organization has
not started the migration to a modern PC, you are late,"
Microsoft said, citing data that claimed OS migration programs
in businesses take between 18 and 32 months to complete.2
Businesses can still purchase custom
XP support after the April 2014 deadline, but this could cost
up to $200,000 in the first year, according to Gartner. That price
is for customers who pay for Software Assurance. If you don’t
have Software Assurance support, getting custom support for XP
after 2014 could cost $500,000 in the first year.
In the past it usually made little
sense to install an upgraded version of Windows on an older PC,
as buying a new retail copy of Windows would often cost more than
the PC was worth. Based on what Microsoft has already said, users
will be able to install Windows 7 on a machine running XP without
having to install Vista first.
But, is that economically
Companies will have to weigh the potential costs associated with
maintaining those aging machines against the cost of a migration
to new hardware/software and upgrading of some existing applications.
"Around the 42-month mark
of a computer's life cycle the support costs shoot up substantially,"
says Dean Williams, services development manager for Softchoice,
a Toronto-based reseller. "It is at that point that capital
gains you experience from it depreciating as an asset are greatly
outstripped by the productivity loss on the support side and the
Having existing machines with the
capability to upgrade to a new operating system doesn't make the
decision a no-brainer. "We are not recommending our customers
keep their computers past 60 months," Williams says. "If
you have a 5-year-old computer you have bigger worries than can
I deploy Windows 7. The problem there is can I get my work done
The harder decisions lie with
enterprise IT equipment that is less than 5 years old. There is
the opportunity, at minimal cost, to add RAM or install a new
hard drive. That course of action will often stall an asset refresh
long enough to eradicate any opportunity for a trade-in deal to
be made on the purchase of new equipment.
With the downturn in world economy,
3 and 4 year old desktop and laptop computers are finding a greater
demand in the marketplace.
Gartner found that the secondary PC market is growing rapidly:
55 million PCs worldwide in 2004; and 86 million 2007.3 Commercial
resale opportunities are plentiful as lower capital outlay means
a higher return on investment.
With the average refresh cycle
being 3-4 years, corporations, government agencies, and computer
resellers are quickly learning that the value left in their current
IT assets can offset the cost of a hardware refresh. Enterprises
that factor in that resale value can proactively plan for the
necessary upgrade to Windows 7 while eliminating the fees associated
with recycling obsolete equipment.
By searching an electronics recycling
directory for a local electronics recycler, IT managers can obtain
a quote for disposing of their electronic waste generated by this
windows upgrade in the most secure and environmentally sound way.
By being proactive, the end of Windows XP does not have to translate
to more waste in our landfills. An ISO certified, R2 and eStewards
recycler can help IT Managers reduce their expenses, while maintaining
a zero landfill policy.
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Types of Greens by: Judi Ulrey (Owner of Trekking
I think of greens as divided into
three groups, depending on how much cooking they require.
Obviously, salad greens are usually eaten raw. In general, the
darker the color, the more nutritious. Iceberg lettuce, for example,
is extremely low in nutrients compared with its more colorful
relatives - romaine lettuce has 8 times the vitamin A and 6 times
the vitamin C as iceberg lettuce. When you have a choice, a variety
of greens is always best, as each has its own constellation of
The best salad dressings have healthful
oils such as olive oil. Soy and corn oil have a lot of omega-6
oil, and it is to steer away from them for the most part, as many
nutrition experts feel we consume too much omega-6 fat. Mayonnaise
is made mainly from oil, so check the type of oil before you buy,
as most are soy oil based. For most cooking uses, try to buy oils
which are mostly monounsaturated fat rather than polyunsaturated
(check the labels). More About Healthy Salad Dressings
It's easy to make your own dressing
right in the bowl. Start with vinegar, lemon juice, or lime juice
- add salt, pepper and seasonings as desired, and whisk in some
oil (about three times the oil as vinegar). Example: Sweet and
Sour Lime Dressing
These greens can either be eaten raw or lightly cooked. Spinach
is the most obvious example of this category. It takes only seconds
to cook a spinach leaf. A benefit to cooked greens is that they
shrink so much that you can more easily get lots of nutrition
from them. Six cups of raw greens become approximately one cup
of cooked greens.
Most quick-cooking greens take
just a few minutes to cook. Chard (Swiss chard) is a quick-cooking
green, and also can be eaten raw, though it isn't usually. Chard
is now available in many colors, which are often milder-tasting
than the more traditional chard. I recently saw a suggestion to
chop up the stems and put them in tuna salad instead of celery.
If you haven't tried chard, you really should - you may be surprised!
Chard and the more familiar spinach are good places to start with
cooked greens, as they are so easy, and not as bitter as some
others. Gail – The easiest green to have people try. It's
Beet greens are also quick-cooking
(and delicious), and are actually related to chard and spinach.
Escarole, dandelion greens, and sorrel are also relatively quick-cooking
Cabbage isn't very leafy, but I
think of it in this category as well, even though it is related
to the heartier greens kale and collards.
Many people seem to have a deep-seated fear of kale and collard
greens (at least outside the U.S. South), but I encourage you
to give them a try, as they have the most nutritional benefits
of all. Over time, they may even become favorites.
Kale and collard greens are the
most common examples of hearty greens. They do require cooking,
although not as much as many people think. Yes, you can cook collards
for an hour, but if you cut the greens from the fibrous stems
they can be tender in 10-15 minutes. I also like kale cooked about
that amount of time.
How to Wash Greens
The easiest way to wash greens is to put them into a lot of water
and swish them around. The dirt sinks to the bottom that way.
I use a large pot with an insert to drain pasta. I swish the greens,
remove the insert and shake, and then let dry for a few minutes
before storing. Or wash in sink, drain, and wash again. Repeat
until you no longer find dirt at the bottom of the sink.
How to Store Greens
Ideally, the greens should be dry or almost dry, and stored in
a bag with as much of the air pushed out as you easily can. I
like to put a barely damp paper towel in for just the right amount
of moisture. Then, put them in the vegetable drawer of your fridge.
How to Cook Greens
Greens can be braised (cooked fairly slowly in a small amount
of liquid, usually a flavorful stock), sautéed (cooked
quickly in a small amount of oil), or a combination of the two.
They can also be steamed or boiled, but most people like to add
some other flavors which go well with greens (see below), and
this is easier with braising or sautéing.
Greens can also be thrown into
almost any soup or skillet dish, especially the milder-tasting
greens such as chard.
Flavors Which Go Well With Greens
When you read recipes for greens, certain ingredients emerge again
and again, becuase they go so well with greens. Any combination
of these will usually be a winner:
• Smoked meats, including bacon, sausage, procuitto, and
smoked turkey (smoked paprika or chipotle can also provide the
• Lemon or vinegar
• Hot chiles in some form (dried pepper flakes, hot sauce,
• Anchovies (I'm not kidding, you can't taste fish, but
they really make a difference)
• Worcestershire Sauce
• Dairy - Cream and/or cheese
How To Pick Greens
Arugula, beet greens, bok choy, collard greens, dandelion greens,
kale, lamb’s quarters, mustard greens, spinach, Swiss chard,
and watercress are only a partial list of the kinds of these superheroes.
I also like to include green leafy herbs like basil, Italian parsley,
cilantro, and mint, which provide many of the same benefits. Greens
are easy to grow, so if you have even a small yard, consider sowing
some seeds. Most greens can be planted in spring after all frost
is gone, and harvested July through August. Kale, collards, and
mustard greens can be planted again in the fall. They overwinter
nicely and produce fresh growth again in early spring. If growing
is out of the question, your local farmers’ market or local
natural foods market is your best option for purchasing fresh
greens. Look for bright-colored, perky-looking greens. Pass by
any bunch with brown spots, yellowing edges, or limp-looking leaves,
and choose the more vitalized ones. Smaller leaves indicate a
more immature plant, which means the greens may need little or
no cooking. Their flavors will be milder and more delicate. Larger
, thicker-leaved greens require a little more care but will have
more robust flavors. Choose organic greens for the best possible
flavors and to keep your ecological conscience clear.
Vegetables are alive! They are respiring, which means that they
need moisture and air to survive. If you store wet greens in a
sealed plastic bag, they will rot quickly. If you toss a bunch
of greens onto the bottom shelf of the fridge without a bag, they
will dry out and wilt due to moisture loss. The best way to store
greens is to keep them slightly wet in an open or perforated plastic
bag in the refrigerator. Fresh herbs do well if you trim off about
1/2-inch from the root ends, place them in a jar of water with
a plastic bag over the top, and store them in the refrigerator.
Stored properly, greens should keep about 3 days.
How to Prepare and Cook
Fresh herbs and tender leaves like arugula, spinach, and watercress
can be chopped raw and added to soups, salads, and grains, or
lightly steamed. More mature greens like bok choy, kale, dandelion
greens, and collards, taste bitter if you serve them raw, and
often the texture is too tough for easy chewing. Steaming these
greens actually intensifies the bitterness. They need to be cooked
in liquid where the bitter flavor can be dispersed.
First you need to prepare the
greens. Remove large stems or break off small ones. Fill a sink
with cold water and submerge the leaves. With herbs, leave the
stems and hold on to them as you give the leaves a dunk. If there
is sediment in the water, drain the sink and repeat. If you plan
to put the greens in a salad, spin them dry. Leaves destined for
cooking can have excess water shaken off and be placed on a towel
or chopping board.
The issue at hand is how to cook the greens so they lose as little
nutritional value as possible while shedding their bitter flavors.
There are three cooking techniques that I like to use when cooking
the more mature, bitter greens: quick-boiling, simmering, and
To quick-boil greens, bring two quarts of water to a boil. Do
not chop the leaves, but submerge them whole into the boiling
water. Use a wooden spoon to move them from top to bottom. To
tell when they are done, use your senses. The leaves should begin
to lose their perkiness and wilt slightly, but the bright green
color will still be present. At this point, bring a leaf up with
your spoon, tear off a piece, and chew it. If the flavor is bitter,
let them cook more. The greens are just right when chewing a piece
releases sweet juices in your mouth. If the color is gone or there
is no flavor left when you chew it, they’ve cooked too long.
The amount of time depends on the maturity of the green and the
amount of leaves you’re cooking. For something like tender
mustard greens, it should be a thirty- to sixty-second dip, while
mature collard greens can take about five minutes. Once you test
the green and get a sweet flavor, pour the contents of the pot
into a colander. Save the water, which is called pot-likker. Many
cooks like to drink this nutrient-filled broth, but I like to
use it to water my plants. Gently run cool water over the greens
to halt cooking. Once they are cool enough to touch, gather them
into a ball and gently squeeze out the excess water. Chop them
on the cutting board and they are ready to dress and serve.
To simmer greens,
bring about one inch of liquid (water, broth, wine . . .) to simmer
in a large skillet. Chop the washed greens into strips. Place
the strips in the simmering liquid and keep them moving with a
wooden spoon. You are looking for the same results as described
above: a bright green color and a sweet flavor; but since the
greens have been chopped, the cooking time will be shorter.
When sautéing greens,
it is good to work with just-washed greens. The water helps with
wilting and releasing bitterness. Heat 1-2 Tablespoons of oil
in a skillet. Add a minced clove of garlic if desired. The garlic
will tell you if you have the heat right. Too hot and the garlic
will burn, too cool and the garlic will just sit there. If there
is too much water on the greens or the oil is too hot, the oil
will sputter, so take care. Chop the greens you are using into
bite-sized pieces. Stacking the washed leaves is an easy way to
make efficient, uniform cuts. Place cut leaves in the skillet
and keep them moving. Stay with the process and test every minute
or so for doneness. When the leaves are still full of color and
tasting proves not bitter, but sweet, they’re ready!
Dressing Up Your Greens
Once you have a heap of cooked greens in front of you, there are
limitless possibilities. Frankly, I like to keep things simple
and give them a dash of vinegar and a sprinkle of tamari, toss,
and eat. Cooked greens can be added to soups, grain dishes, and
salads to add color, flavor, and nutrients. You can prepare a
heavenly peanut sauce to drizzle over greens, or toss them with
toasted sesame oil and toasted sesame seeds for an Asian flavor.
A squeeze of lemon is fine, but how about a little orange juice
with garlic and a touch of chipotle sauce? Serve it over slices
of polenta and it’s fit for company.
Ulrey is a health and wellness communications creator using video,
audio, and the good old-fashioned word. Grab a buddy and join
her at http://www.TrekkingTogether.com,
a weekly wellness program you do with a friend.
Q& A Section:
My name is Darrel and I am interested in learning more about Pilates.
Could you recommend a Pilates workout for both men and women?
Asked by: Darrel M. (Denver,
Answered by: Frank Rotella
(CEO of Rofami Inc.)
Thank you for the great question
and for your interest in pilates. Pilates is a great form of exercise.
Here’s a great pilates video by one of our regular contributors,
Sean Vigue of Sean Vigue Fitness. Hope you enjoy this great workout!
Check out Sean's video below along with his great website: http://www.seanviguefitness.com.
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