posted by | on blog | Comments Off on Spring Clean Your Health!

Okay, okay. I know that it doesn’t feel like Spring is here… In fact it’s snowing this very moment. It’s April 17th. WHERE ARE YOU SPRING/SUNSHINE/WARMTH?!?!?! But I figured this would be a great time to do the Spring Cleaning we all know we’re doomed to do eventually, so that when the warm weather does finally come around we’re prepared to take it on full force. Here are some tips to get you off to a fresh start!

 

Choose Local, In-season Produce

Seasonal produce is packed with nutrients and is typically lighter on your wallet. Choose these Spring favorites to add some variety to your diet:

Try watercress, this peppery green is rich in bone-building vitamin K and will add some kick to salads. 
Try broccoli rabe, this bitter green is full of iron and calcium and makes a perfect side dish.
Try baby bok choy, this veggie is milder than regular bok choy and may be a powerful cancer-fighter.

 Schedule Screenings and Doctors Appointments

Talk with your doctor to figure out a plan that suits your needs. You’ll typically need a colonoscopy at age 50, a bone density test at age 65, a PAP Test every three years, mammograms every two years, and dental exams every year.

De-clutter the Medicine Cabinet

All medicines should be stored in a cool, dry place (somewhere other than your bathroom). Go ahead and check out the expiration dates and toss anything that smells bad or looks off color. Do this by April 28th for the National Drug Take Back Day.

Allergy-Proof Your House

You can help prevent those spring allergies by washing all household linens, pay close attention to blankets- dust mites love your bedroom just as much as you do. Wipe down ceiling fan blades and window coverings with a cloth and replace furnace filters.  

Replace Your Running Shoes

As if you needed another reason to go shoe shopping… Wear and tear of the material in the heel of your shoe can cause aches and pains that can radiate upwards into your ankles, shins, and knees. The general rule of thumb for replacing a running shoe is every 600 miles of running. Someone running 25 to 30 miles a week should replace their shoes every six months.

posted by | on blog | Comments Off on 5 Health Myths DEBUNKED!

We are well into the new year and everyone is (hopefully) still committed to their fitness and healthy eating resolutions. Everyone offers tips and tricks to lose fat and gain muscle, but who and what should you believe?

Let us help guide you in the right direction… below are 5 health myths debunked!

Myth 1: More protein means more muscles.

Fact: Protein is important to help build muscle. What needs clarification is the amount of protein needed to help build muscle, more is not always better. Age, physique, training program, and goals should all be taken into consideration when it comes to determining one’s protein intake. Recreational athletes should aim to consume approximately 1 gram of protein per kilogram of body weight (~68g/day for a 150lb athlete). Research has shown that consuming 20-30 grams of protein 1-2 hours after exercising helps facilitate muscle protein synthesis. Consuming more than 40 grams of protein at a time does not increase muscle protein synthesis.

Bottom Line: If you’re trying to build muscle, think quality, quantity, and timing.

Myth 2: Fat can be targeted and reduced in specific areas of the body.

Fact: Known as spot reduction, the ability to choose where fat will be “burned” is false. Remember- there is a large genetic predisposition to where an individual will carry fat. Diet and exercise play a large role in determining one’s body fat percentage.

Bottom Line: Performing 1000 crunches in hopes for six-pack abs won’t happen without a change in diet and the incorporation of a cardiovascular or resistance training program.

Myth 3: Whole egg vs. egg white, raw egg vs. cooked egg – it’s all the same.

Fact: Eggs are a great source of high-quality protein. The claims that surround pop culture trends are not backed by science.

  • Where is protein found in the egg? One large egg has 6 grams of protein, 57% is found in the white and 43% is found in the yolk. So don’t toss the yolk if you want all 6 grams.
  • Whole egg= better for muscle growth. A recent study showed young men had greater muscular growth from consuming 18 grams of protein from whole eggs in comparison to 18 grams of protein from egg whites.
  • Cooking eggs improves protein digestion. Protein availability is at 91% for a cooked egg in comparison to 50% for a raw egg. If you eat a whole egg raw, you’re only consuming 3 grams of protein in comparison to a cooked egg that provides 6 grams.

Bottom Line: To maximize the protein in cooked eggs, eat them whole and cooked!

Myth 4: Machines are safer than free weights

Fact: Machines are not designed for all body types, nor are they the most functional when it comes to daily physical activities. However, machines can help guide a novice through a series of targeted exercises. Free weights are more easily adaptable for most body types and are more functional for daily activities.

Bottom Line: There are benefits and risks to using both machines and free weights.

Myth 5: High intensity training is the best way to burn calories.

Fact: All exercise requires calories. Fats, carbs, and proteins are used as fuels as we exercise during both low and high intensity training. Typically, the harder you work the more calories you will burn during the workout. During interval training the body can adapt to increased demands over a period of time which leads to an increase in calorie burn since the exerciser can withstand longer and harder bouts of exercise.

Bottom Line: A combination of both low and high intensity exercise is ideal for effective fat loss.

https://certification.acsm.org/blog/2018/january/industry-presented-blog-half-a-dozen-nutrition-myths-debunked?utm_source=Informz&utm_medium=Email&utm_campaign=June+Cert+News

 

posted by | on blog | Comments Off on Stay Balanced This Holiday!


Working out is not only for becoming strong and lean; it’s a great way to release stress and gain energy. And let’s face it- we could all use a little stress relief around the holidays, so why wait until January 1st to make the commitment? Start now to begin reaping the benefits of staying strong and healthy even with the extra holiday goodies around.

Here are 5 tips to help you work in healthy habits before the start of the New Year!

 

 

Schedule Time for Movement Every Day!

It doesn’t have to be time-consuming or elaborate, but getting a quick sweat session in first thing in the morning could be just what you need to put some holiday pep in your step. Turn on an online workout video before you have breakfast or plan a walk after dinner.

Make it a Holiday not a Holi-week!

Get back to being active the day after your holiday party. Schedule your workout to make it happen. Whether it’s enrolling in a class, going for a run/walk, or stepping into the gym. “Start Fresh” with those healthy habits the next day.

Keep the Planning Simple!

Plan short workout breaks in the middle of your day. Take 10 deep breaths, stretch out your legs, and go for a quick stroll. This is a great way to refocus, re-energize, and manage stress. Make sure you put these in yourcalendar!

Make it Fun!

Go ice-skating, sledding, or have a snowball fight! These are great, festive ways to get in the holiday spirit and remain active. Have the kids join in or even the in-laws to get everyone out of the house.

Let the Holiday Spirit Shine Through!

Remember the key word here, BALANCE. It’s okay if you have a piece of that homemade pie, or skip one of your regular workouts. Recognizing the holiday spirit and socializing with friends and family adds quality to your life and can help to fill you up with energy during these festive weeks. Don’t get down on yourself- just keep it balanced.

posted by | on blog | Comments Off on How To Keep Off The Holiday Pounds

 

That time of year is approaching! Frosted sugar cookies linger around every corner, your friends are passing around the eggnog, Aunt Louise baked your favorite apple pie- oh the temptations!

So, we enjoy these treats for a few weeks and by the time New Year’s Day rolls around we’re only up a pound or two. Heck, that’s not bad for the holidays, right?! Wrong. According to researchers at the National Institute of Health, Americans never lose these extra pounds gained during the most wonderful time of the year. These pounds then add up year after year and play a major role in adult obesity.

We often think that a measly couple pounds during the holidays is inevitable. But with these tips and tricks you can prevent yourself from overindulging and keep those pounds at bay!

Never Arrive Hungry

Don’t show up with a grumbling stomach. Try to have a protein-packing snack beforehand or drink a glass of water to fill up before you fill your plate.

Divert Your Attention

Practice being a social butterfly. Immersing yourself in a conversation or walking around will keep you from picking at the foods throughout the night.

Pace Yourself

Eating slowly will allow your brain to process when you are full, before you’re stuffed from over consuming. Try putting your fork down in between bites to slow your pace and put you in control.

Count Your Canapes

One, two, three…..nine, ten..? When there are hors d’oeuvres it’s easy to lose track of how many you’ve had. Stick the toothpick in your pocket and keep track of how many you’ve had. Set a limit and stick to it.

Outsmart the Buffet

When dinner is served buffet style, grab a small plate and refrain from stacking your food. Choose foods that are simple such as grilled veggies, white meats (chicken breasts, fish, and shrimp) and fruits. Watch out for foods smothered in sauces and dips.

Limit Alcohol

It’s not so much about the amount you’re drinking, but the control you have over what you eat. If you feel out of place without a drink in hand grab a seltzer or a lighter beverage instead.

Be Choosy About Sweets

When it comes to dessert, be selective in what you put on your plate. Make sure it’s something you really want, rather than eating just to eat. If you think you can sample different desserts and stick to “one bite of each” then do that, but a majority of people can’t control the impulse to eat it all. If that’s you, then stick with one dessert and really enjoy every last bite.

Limit ‘Tastes’ While Cooking

If you do a lot of cooking during the holiday season, crack down on the ‘tastes’. People tend to lose their appetites while cooking because they’re actually eating the whole time. Limit yourself to two small bites pre- and post- seasoning.

posted by | on blog | Comments Off on DASH Your Way to a Healthier Heart

The DASH Diet.  

A dash of salt here, a dash of salt there! Am I doing it right? Unfortunately, no.

Let’s break this diet down the easy way.

What does DASH stand for?

Dietary Approaches to Stop Hypertension. Essentially this diet is designed to help treat/prevent high blood pressure by placing an emphasis on low-sodium foods and meals rich in nutrients such as magnesium, calcium, and potassium.

How much sodium can I consume?

The Standard DASH Diet follows the Dietary Guidelines for Americans recommendation of keeping sodium intake to 2,300 mg per day for adults.

The Lower Sodium DASH Diet follows the American Heart Association’s recommendation of  keeping sodium intake to 1,500 mg per day for adults.

What foods can I eat while on this diet?

The DASH Diet emphasizes fruits, vegetables, low-fat dairy, and moderate amounts of whole grains, fish, poultry, and nuts.

Heart Healthy Tips:

Choose fresh over packaged foods!

Experiment with spices like garlic, vinegar, and dried herbs!

Read your nutrition labels – Sodium content should be below 10% Daily Value!

Drink more water!

Exercise daily!

According to the American Heart Association, one in three adults have high blood pressure.

Let’s change these odds and DASH to a healthier heart!

posted by | on blog | Comments Off on Lose Weight, $ave Money

According to a new study from the John Hopkins Bloomberg School of Public Health a forty year old who goes from being obese to overweight will save approximately $18,262 in medical costs and productivity losses (missed work days) throughout his or her lifetime. If this same individual transformed from being obese to a healthy weight, the average savings would be $31,447.

A high body mass index (BMI) is linked to a higher risk of serious conditions like type 2 diabetes, cardiovascular disease, and some cancers. These conditions ultimately lead to high medical costs and potential productivity losses. If we were to look at the direct medical costs alone of the 70 percent of adults in the United States that are considered to be overweight or obese, the costs reach up to nearly $210 billion per year.

It’s never too late to cash-in on the benefits of a healthy weight. Below are the average savings of individuals who drop from an obese BMI to a healthy weight.

Twenty-year-old: $28,020

Thirty-year-old: $27,331

Forty-year-old: $31,447

Fifty-year-old: $36,278

Sixty-year-old: $34,649

Seventy-year-old: $29,424

Eighty-year-old: $16,882

So there you have it. Lose weight now, gain weight in your wallet.