Beautiful 3 Unit home. Finished Basement. Renovated in 2011. Near shopping and public transportation. HUD home being sold “As Is”. FHA Case #352-720439 IE Bid deadline 1/8/2017.
243 4th St
Newark, NJ 07107
Give Your Body an All-Natural Booster Shot
— By Becky Hand, Licensed & Registered Dietitian
Surely you’ve heard the old saying, “an apple a day keeps the doctor away.” While a daily apple is a better strategy than nothing, it’ll actually take a much stronger plan to really boost your immune system. Almost every year, we hear that this cold and flu season is predicted to be a doozy, and we’re cautioned to be proactive to fight against germs. The best weapons in germ warfare are adequate sleep, regular exercise and appropriate hand washing. But don’t stop there: Give your immune system an all-natural “booster shot” by eating more of these readily-available, budget-friendly foods.
Sweet Potatoes do double-duty when it comes to fighting off infection. They’re filled with beta-carotene, a powerful antioxidant that transforms into vitamin A, another antioxidant that keeps your skin strong and elastic, which helps keep those harmful bacteria and viruses out of your body.
Swap It: Other foods rich in these antioxidants include carrots, acorn squash, butternut squash and pumpkin.
Grapefruit is an excellent source of vitamin C, an antioxidant shown to attack free radicals and fight infection. Vitamin C it can lessen the time it takes your body to fight off a cold.
Swap It: Other vitamin C-rich foods to try are oranges, tangerines, kiwis, bell peppers, papaya, strawberries and broccoli.<pagebreak>
Almonds contain healthy omega-3 fats, as well as vitamin E, the fat-soluble vitamin that protects cells against oxidation and damage. Strong, healthy cells are definitely a boon to your immune system and can help your body defend itself against germs.
Salmon is a rich source of the mineral selenium, which works its magic as an antioxidant along with vitamin E. Together this duo protects cells from damage and stress that can make you susceptible to illness.
Swap It: If salmon’s not your thing, you’ll get the same benefits from other seafood, meats and whole grains.
Roast beef is filled with zinc, which keeps your disease-fighting cells strong and healthy. This mineral is all about immune-system activation since it also promotes cell reproduction, growth and repair.
Yogurt is friendly for your gastrointestinal system—a key player in a healthy immune system. Your gut houses 25% of the immune cells in your body and provides 50% of your immune response. Plus it is home to more than 100 trillion helpful bacteria (also called probiotics). The live and active bacterial cultures found in yogurt gives these friendly bugs a boost, which can activate cells that kill viruses, fight colds and the flu, and decrease sick days. Tip: To keep these friendly bugs thriving, they need to be fed—fruits, veggies, beans and whole grains are some of their favorites.
Swap It: Non-dairy yogurts made of coconut milk, soy milk or other ingredients will also do the trick; just make sure they contain the live and active cultures you’re seeking. If yogurt isn’t your favorite, try other fermented foods such as kefir, sauerkraut or miso.
Garlic not only adds amazing flavor to your foods but also gives your body allicin, an infection-fighting antioxidant that’s been shown to help prevent cold and flu symptoms. Sautéed, roasted, grilled or raw—garlic can enhance your immunity.
Swap It: Onions, leeks and shallots are also members of the Allium family, along with garlic. They contain smaller amounts of allicin.
Broccoli is an excellent source of folate, which plays an essential role in making new body cells—especially lymphocytes that search out and destroy harmful germs that invade your body.
Swap It: If broccoli makes you cringe, get folate from spinach, Brussels sprouts, navy beans, avocado, oranges or peanuts. <pagebreak>
Amagase H. “Clarifying the real bioactive constituents of garlic.” J Nutr. 2006 Mar;136(3 Suppl):716S-725S.
“Eat more fruits and vegetables to improve your immune system.” Duke Med Health News. 2013 Feb;19(2):5-6.
Genovese S, Epifano F. “Auraptene: a natural biologically active compound with multiple targets.” Curr Drug Targets. 2011 Mar 1;12(3):381-6.
Gibson A, Edgar JD, Neville CE, Gilchrist SE, McKinley MC, Patterson CC, Young IS, Woodside JV. “Effect of fruit and vegetable consumption on immune function in older people: a randomized controlled trial.” Am J Clin Nutr. 2012 Dec;96(6):1429-36.
Haase H, Rink L. “Zinc signals and immune function.” Biofactors. 2013 Jun 27.
Kanauchi O, Andoh A, Mitsuyama K. “Effects of the modulation of microbiota on gastrointestinal immune system and bowel function.” J Agric Food Chem. 2013 Sep 27.
Shaik-Dasthagirisaheb YB, Varvara G, Murmura G, Saggini A, Caraffa A, Antinolfi P, Tete’ S, Tripodi D, Conti F, Cianchetti E, Toniato E, Rosati M, Speranza L, Pantalone A, Saggini R, Tei M, Speziali A, Conti P, Theoharides TC, Pandolfi F. “Role of vitamins D, E and C in immunity and inflammation.” J Biol Regul Homeost Agents. 2013 Apr-Jun;27(2):291-5.
Hiring a personal trainer comes with a lot of benefits. You get a customized program, individual attention during workouts and — maybe most importantly of all — built-in accountability. But trainers don’t come cheap. Since you’re giving up your blood, sweat, tears and paycheck, you certainly want your trainer to put in their effort, too.
Most trainers will pull their weight, but some do make mistakes that’ll cause good trainers to cringe. Here’s how to spot — and avoid — three of them.
1. THEY MAKE IT ABOUT THEM
“The biggest ‘mistake’ I’ve seen personal trainers make is that some train their clients with their own personal workouts, instead of interviewing the client about their goals, limitations, personal preferences, etc., so they can create an individual plan for the client,” says Jessica Smith, a certified personal trainer and fitness instructor and creator of the Walk Strong: Total Transformation 6 Week System.
Dan Plante, director of fitness for Orangetheory Fitness studios, agrees. “They’ll have the client doing something because it looks cool or because it was their workout of the day, but the exercise isn’t appropriate for the individual,” he says.
“You are investing in personal training, so be sure that is what you are getting — a trainer who is creating a personalized and specific plan that is built for you,” Smith says.
The Fix: Just because it’s your trainer’s “leg day” doesn’t mean it should be yours, too. If you’re in pain, not seeing results over time or feel like you’re not being heard, let your trainer know.
2. THEY GIVE YOU A DIET PLAN
You may think you’re killing two birds with one stone to get nutrition advice from your trainer, but that could actually be illegal.
“Trainers cannot provide a strategic, full-on meal plan of what to eat day in and day out,” says Shaun Jenkins, training manager at Tone House in New York City. In fact, in some states, it’s a felony for anyone other than registered dietitians to provide nutrition counseling.
That said, trainers with nutrition certifications can advise you on how many grams of carbs or protein to eat daily based on your goals — and they can give you examples of healthy meals. For example, they can’t tell you to eat a protein bar after exercising, but they can share a list of high-protein post-workout snacks.
The Fix: Before hiring a trainer, ask whether he or she has any nutrition certifications. If you want a specific meal plan, ask for recommendations for a registered dietitian.
3. THEY’RE DISTRACTED
Look around any gym, and you’ll probably see a trainer who seems more concerned about how many likes their morning selfie is getting or what’s on the morning news rather than their client’s workout.
“It’s a pet peeve among all good trainers, those who care about clients,” Jenkins says. “If a trainer is on their phone, they don’t care about your form or if you make progress.”
Not only should you be upset because you are paying them, it also can be dangerous. “It only takes a few seconds to lift improperly, pull your back out or drop a weight on your foot,” says Smith. “And a trainer who is busy on their phone is putting their client at risk for injury.
“Unless they are checking their notes or outline for the session or have a dire emergency, a trainer’s cell phone should never be out during the time their client has booked with them.”
The Fix: Insist that your training session be a phone-free time.
The biggest mistake clients make is going up to a trainer and saying they’re looking for a trainer. If you do that, the trainer will focus on selling you, Jenkins says.
Instead, observe. “They’ll promise you the world, but if you watch them, they’ll tell you how they actually are as trainers,” Jenkins explains. “So just watch them: How they interact with clients, with clients who are deconditioned, with clients who are elderly… It tells you about their ability to coach anyone.”
You want someone with a variety of clients, not just super-fit bodies. Most likely, those clients started off being fit. But can that coach help you lose weight or meet your specific goal?
Lastly, ask people for recommendations, and don’t shy away from Googling potential trainers. “Preferably they’ll have college degrees in related subjects and multiple, well-known certifications,” Plante says. Check that they have at least five years of experience, Jenkins adds, because there’s a learning curve to training.
Usually things go one of two ways when your alarm clock buzzes loudly and wakes you from your deep sleep.
If you look forward to working out in the morning, that first scenario might sound familiar (and consider yourself lucky). But if you dread the thought of trudging to the gym before the sun rises, these five steps could ease you into a more effective early morning workout.
If you’re the average American, you sleep about 6.8 hours per night, according to a 2013 Gallup poll. That’s a lot of time to go without drinking. You lose water with every exhale, so you’re slightly dehydrated when you wake up.
Studies show dehydration of as little as 2% of your body weight (that’s less than 3 pounds for a 140-pound person) can reduce exercise performance. To get the most out of your workout, consume plenty of water immediately upon waking and before exercise.
You’ll likely have gone more than seven hours without eating anything, so make sure to prime your workout with a breakfast or snack that’s rich in protein and carbohydrates. This will stabilize blood sugar and provide your muscles with the ideal fuel for intense exercise.
Carbs are your body’s favorite energy source for working out. Slow-digesting carbs like oatmeal, whole-grain toast or certain fruits (like apples, cherries and grapefruit) give your body a steady source of glucose, the simplified sugar that your muscles love.
Protein helps keep blood-sugar levels steady so you don’t crash during your workout and keeps you full. Eggs, Greek yogurt and whey protein shakes are convenient early morning choices.
(As for the third macronutrient — fat — choose carefully and don’t overdo it. A small handful of almonds or some sliced avocado is fine, whereas a greasy breakfast sandwich may send you sprinting to the bathroom between sets.)
Your body temperature drops slightly during sleep, so take a few extra minutes to raise your inner thermostat before working out. That’s where a thorough warmup routine that includes foam rolling, muscle activation and dynamic stretching comes in. As you raise your core temperature, you’ll increase blood flow to your muscles, lubricate your joints and spark the metabolic processes that deliver oxygen and energy substrates.
If time allows, you could also take a hot shower before leaving the house. Dress in layers on the way to the gym, and crank the heat in your car during fall and winter months.
If you wake up with a stiff back, you’re not alone. The discs between your vertebrae absorb fluid while you sleep, which can make your back feel tighter in the morning. A proper lower-back warmup is essential to help you move better and reduce the chance of injury, especially if you plan on doing squats, deadlifts or similar exercises that load the spine.
A healthy back needs a blend of mobility and stability. This starts with a strong core and mobile hips. A few yoga-inspired breathing exercises along with dynamic stretches for the glutes, quads, groin and hamstrings can help relieve tension in your back.
Try this sample lower-body warmup before your early bird workout:
There’s an old saying: “If you fail to prepare, prepare to fail.” This holds true for fitness because without a solid plan, you’ll struggle to make and measure your progress.
Before each workout, take a look over your plan and focus on your daily goal. Keep a workout notebook where you write down the exercises, sets, reps and weights you use. That way, you can make sure you do a little more each time to set foot in the gym.
Don’t head into the gym without a purpose. If you haven’t already, check out one of the many workouts featured on the blog.
If all else fails, remember this: Few feelings are as satisfying as finishing a workout before most people even wake up.
GEAR UP FOR YOUR NEXT WORKOUT:
There are few feelings better than the one you get after conquering a solid workout. And while you might feel great and have been slaying it in the gym even harder than Kylie Jenner on Instagram, there’s one teensy issue—you’re not seeing the rad results you were hoping for. It happens, and it sucks.
There are a few non-negotiables when it comes to making fitness gains: you have to do some sort of training (on a semi-regular basis) and you need to keep up a healthy, balanced diet. But if you’re looking to maximize your next training session, here are seven workout “rules” you can totally ignore:
Rule #1: You should never eat before a morning workout.
Fact: Your body needs fuel to function. “People think they’ll burn more fat in the morning if they don’t eat before a workout,” says Jessica King, head coach at Peloton Cycle. “If you’re going to wake up and do an intense workout, try eating Ezekiel toast (it’s made with sprouted grains) with almond butter, a hardboiled egg, or a smoothie.” Eating something with carbs and protein will make sure your body has enough energy to power through your routine. Here’s what a registered dietitian recommends eating before (and after) a workout.
Rule #2: You should only stick to one type of workout.
Fact: There’s always more than one way to get where you want to go. “If you’re looking to gain muscle, one of the best things you can do is change up your routine,” says wellness and fitness expert Adam Rosante, author of The 30 Second Body: Eat Clean, Train Dirty & Live Hard. “The body is incredibly proficient at adapting to stress. So, if you’ve been doing the standard 3 sets of 12 reps for a while, switching things up will lead to really impressive gains.”
Rule #3: You shouldn’t do anything that resembles a workout on your rest day.
Fact: Rest days are about giving your body time to recover and your muscles the opportunity to repair. Everyone defines rest differently. YOU DO YOU! So that doesn’t have to mean sitting on the couch all day (no judging if you want to though!). A rest day can involve some light walking, restorative yoga, and a whole lot of foam rolling.
Rule #4: Logging miles on the treadmill is the best way to burn calories.
Fact: First things first, typical cardio workouts are important, especially if you’re training for an endurance event. But, if you want to mix things up, circuit routines that involve lifting weights or moving through bodyweight exercises at a quick pace are also great for building strength and burning fat. And building muscle is important for calorie burn—while cardio burns more calories per minute, lifting weights can help you burn more calories after the workout ends. Read more about which is better for weight loss, strength or cardio, here.
Rule #5: You have to be sore after a workout.
Fact: If you’re not seeing progress you may think that you need to go harder—so hard you feel the burn for days after your workout. But soreness is not an indicator of results, explains Rosante. Your level of post-workout soreness can be a direct result of a slew of factors, ranging from the types of exercise you’re doing to your quality of recovery. Sure, you’ll want to step things up, but don’t feel like you need to push your body to an extreme in order to see gains.
Rule #6: When performing a squat, never let your knees go past your toes.
Fact: You’ve heard it time and time again. But according to Holly Perkins, CSCS, creator of The GLUTES Project, following this “golden rule” could actually be detrimental to your form and limiting your mobility for a perfect squat or lunge. And remember, proper form leads to better results. Some people are just built differently and the truth is, at the very bottom of a squat, your knees can go slightly beyond your toes, says Perkins. “The key here is not to let your knees extend so far forward that you put undo pressure on them, so there is a small range that is acceptable.” So while your knees are important, focus on really pushing your butt back and down and keeping your weight in your heels throughout the movement.
Rule #7: You should never exercise at night.
Fact: Many people think that exercising in the evening will make it difficult to fall asleep. While it does increase your energy levels, it doesn’t necessarily mean you won’t be able to turn off once your head hits the pillow. “I have clients that prefer to work out at night because it is their way to unwind after a stressful day. If anything, the workout will help him/her sleep better,” says Perkins. “And a yoga session at night could be exactly what an insomniac needs, or a long run might be the outlet of stress that you need in order to sleep well.” Ultimately, timing is important when it comes to seeing better results, because the best workout is the workout you actually get to (consistently). If you’re not a morning person, evening workouts are perfect.
Year Built: 1910
Sq Footage: 1537 sqft.
Bedrooms: 4 Beds
Bathrooms: 1 Bath
Lot Size: 2613 Square Feet
Property Type: Single Family House
HUD owned property being sold AS IS. Spacious living located on a quiet street with a deep backyard. Located close to all major shopping and transportation. Buyer responsible for all city inspections
RTG Property Solutions LLC
Year Built: 1930
Sq Footage: 2257 sqft.
Bedrooms: 4 Beds
Bathrooms: 2.5 Baths
Parking: 1 Off street
Lot Size: 5227 Square Feet
Property Type: Single Family House
Large single family house. HUD owned being sold “As Is”. buyer is responsible for all inspections and certifications. HUD case # 352-393613
Robert T George
RTG Property Solutions LLC
According to pervading wisdom, your workout buddy can totally make a or break a sweat session. Choose well, and a workout buddy can hit all the right cheerleader/drill sergeant notes you need to keep you motivated. Choose poorly, and they might end up being a complete hinderance, leaving you spending more time chatting than doing crunches. (At least, that’s how we thought this common gym philosophy worked.)
However, a recent study from the University of Oxford suggests that how our workout buddy impacts our performance might not actually be quite that simple.
Workout Friend or Foe?
For the study, researchers wanted to dig into how others’ performance impacts our own performance and motivation using a mix of behavioral experiments. They started with two games and 24 players. In the first game, each participant had to perform a simple task: either assess the colors of shapes or estimate how much time had elapsed. Easy enough, but there was one catch. Each participant was told they had two competitors. After the first round, the participants were given feedback on their performance and that of their competitors and then were asked to rate everyone’s expected performance for round 2.
In their findings, published in the journal Neuron, they discovered that when participants were told they were competing against rock stars, they evaluated themselves more negatively, but when they were told they were going up against average Joes, they tended to perform better.
Competitive Spirit: Helpful or Hurtful?
The researchers were also looking at something else during the trials — namely how competitive versus cooperative contexts would impact players’ performance. While some participants were told they were playing against two other players in each round, another set of participants were told they were playing with them. Turns out teamwork made a big difference in how well they ultimately performed. In the team-player situations, participants experienced opposite performance effects from the competition scenario: Playing with other rock stars made them raise their game, while playing with low performers tended to drag them down.
What It Means For You
The findings have major implications for your workout routine — and specifically how you strategize who you sign up with for Saturday a.m. spin classes. If you tend to get competitive about your sweat sessions, tagging along with your triathlete friend may not be as motivating as you might think.
Unless of course you take the element of competition out of it. Rather than trying to outdo your gym buddy, adopt the teamwork mentality and think of yourselves as training for the same team — the better she does, the better you do and vice versa.
Think of it this way: If you both encourage each other to hit your spin class goals, you can feel extra good about hitting brunch afterward.
You might already be walking regularly, even daily, but are you actually moving enough? Movement expert Katy Bowman points out that even if you exercise for an hour per day, that’s still only just over 4% of your day spent moving — not great if the rest of your time is spent sedentary (shifting from an office chair to the couch post-workout). Bowman’s prescription? Move more.
And that’s where walking comes in. Adding walking to your day — in traditional and unexpected ways — can help improve your cardio and running, too. Below, you’ll find seven reasons why you need to walk more.
1. Lower Your Body Fat
The Lancet Diabetes & Endocrinology Journal recently published a study that surveyed commuters who walked or biked versus drove and found — no surprise here — that adults who commute via human power (walking or riding) have a lower body-fat percentage and body mass index. If you’ve struggled with lowering that number on the scale with your daily run, adding some walking may actually help shift the numbers in the right direction. A little extra walking means you’ll burn calories without much need for repair — and you don’t need a recovery shake after a mile-long walk!
2. Lower Your Risk of Heart Disease
Even active people can be at risk for heart disease, but regular walking can help ease that. Regular walks will keep you much healthier than sitting on the couch whether you’re recovering from an injury, trying to lose weight to get to a point where you can run or just taking an extended recovery period after a hard season of running. Researchers at the Friedman School of Nutrition Science and Policy at Tufts University recently studied a large group of older Americans. Their research showed that as these participants aged, those with a higher rate of regular moderate physical activity like walking (especially brisk-paced walking) had a lower risk of cardiovascular disease.
3. Lower Your Blood Pressure
It’s not exactly news that walking can help lower your risk of high blood pressure, high cholesterol and diabetes, but it is surprising that a brisk walk can do just as much good as running, according to findings reported in the American Heart Association journal Arteriosclerosis, Thrombosis and Vascular Biology. In the study, researchers analyzed 33,060 runners in the National Runners’ Health Study and 15,045 walkers in the National Walkers’ Health Study. The results showed that over six years, there were similar reductions in risk for high blood pressure, high cholesterol and diabetes in both groups. So even if you have to skip a run for a few days, try to add extra blocks of walking to keep the same health benefits, if not the caloric burn.
4. Negate Air Pollution
According to a recent study led by researchers from the Centre for Diet and Activity Research and the University of Cambridge, the health benefits of walking easily outweigh the negative effects on health of air pollution. So the rationalization that you shouldn’t walk in a busy city for fear of breathing in polluted air is pretty weak. Plus, by walking more and driving less, you’re helping the environment and reducing your carbon footprint.
5. Save Money
Similarly, if you walk errands, you’re saving money on gas for your car, while also spending time in nature — and possibly time with friends if you find neighbors to walk with, says Bowman. This could also save money because as you try to convert errands from driving to walking, you quickly begin to pare down what you actually need. For example: Instead of impulse buying at the grocery store, you’re limited by how much you can carry. (Pro tip: Carrying groceries adds a bonus strength-training element to your walk!)
6. Make Life Hard Again
Even if you’re walking to the grocery store and not into the forest to forage for dinner (though that’s certainly an awesome option!), Bowman writes in her most recent book “Movement Matters,” that we should strive to make life more challenging. We have it too easy: fast food, grocery delivery, cars and even strollers — all make life a lot less physically taxing, and a lot less healthy. She recommends that people try to build as much movement as possible into their day: Walking to buy groceries to make dinner, carrying kids instead of putting them in the stroller for the whole walk, and generally adding more physical challenge to your day. You’ll be stronger, healthier and happier for it.
7. Ease Depression and Boost Mood
Getting outside in nature boosts our mood. As runners, we certainly know this already. But studies have backed this up, and even added that a walk in nature might be enough to help cure or ease some of the effects of major depression. Marc Berman, a post-doctoral fellow at Baycrest’s Rotman Research Institute in Toronto, with partners from the University of Michigan and Stanford University, led a massive study now published in the Journal of Affective Disorders that showed walking in nature, compared with walking in a busy urban environment, actually improved memory performance for study participants suffering from clinical depression. While it’s not a miracle cure, if you can ease the stress of a bad day by taking a quick walk in the park, that’s pretty great news — and an easy, healthy fix.
HUD Home – 2 Bedroom, Deck on back of home, nice backyard, Laundry room. Property available 12-05-2016 thru 12-18-2016 for bidding. The bidding deadline is 12-18-2016 11:59 PM CT Property is Sold “AS IS”. Buyer is eligible for $100.00 down payment ask how? If home built before 1978 a LBP addendum is included. FHA financing UI (uninsured) 203K Eligilble. Case # 352-579312 For property condition report, forms, disclosures, availability and to place a bid please visit http://www.hudhomestore.com. Buyer to verify all information.