Why Run?

We're talking about running today in honor of National Running Day earlier this month!

It’s been said that exercise is a form of medicine. That’s definitely no joke! Simply 30 minutes of activity a day can do more for your body than you probably realize. Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke and so much more. So, is that it? Of course not! Running can not only help you physically, but mentally and emotionally.

 

1. Joint problems? Running helps strengthen you bones and promotes overall joint health, especially with knee pain. We know what you are thinking – running is bad for your knees though, right? Not necessarily. Studies have shown that people with bad knee problems do not usually have a history of running, where as those who don’t have knee pain at all do. The best thing you can do for yourself is find the right pair of shoes and make sure you are running correctly. Form is everything!

 

2. Running can help you in your weight loss journey. Everyone knows that cardio burns the most calories, even after your session – it’s called the “after burn.” You don’t even have to be running quickly to achieve this either! Run at a little faster than your slowest pace, but not quite as quick as your fastest.

 

3. Running improves happiness and overall mood. You have heard of “runners high.” Studies have shown that just simply those 30 active minutes a day can immediately improve your mood and the more you do it, the effects will soon become long-term.

 

4. Running will add years to your life and keep your mind sharp as you age. It’s plain and simple – a healthier body leads to a longer living body. Regular activity also regular exercise helps defeat age-related mental decline, particularly functions like task switching, selective attention, and working memory.

 

So there you have it, folks! Running is probably one of the best things you can do to your body. Not much of a runner yet but want to improve? Couch to 5K workout plans are good options. Remember to find a good pair of running shoes as well. For those of you in our area, our friends at On the Run in the Colonnade will be glad to help you find the running shoe fit for your needs!

Now get out there and hit the trails!

Are You Drinking Enough Water?

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water_bottle1-300x300

With the holidays coming around, it's hard to eat healthy. One of the ways that you can take care of your body through the enormous amounts of carbs and sugar (and alcohol), is by drinking water.

So, how much should you drink?

Water is so important to incorporate into your daily lifestyle.In fact, the US Department of Agriculture recommends different amounts of water based on age, sex and health status. The specific recommendations are based on the amount of water lost on a daily basis through perspiration, respiration, urination and metabolism.

Up to 80 percent of your body weight is water. Muscle tissue is comprised of mostly water and protein. Your body also needs water to help digestion, to stay cool, repair or regenerate cells,keep blood pumping through your veins and to help flush toxins out of your body. Your body uses different amounts of water for these activities every day, and even more in hot, humid weather or during exercise. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

So, in closing, this means that you should be drinking at least half of your weight in ounces. For example, if you weigh 120 pounds, you should be drinking around 60 ounces of water daily! If you are not able to drink that much water, try starting out with drinking about 3-5 ounces per day. You can even add low-calorie flavoring to your water like Crystal Light or Mio Energy to make it a little more tasteful and exciting.

Happy Holidays!

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Recovery Rules and 9 Post-Workout Foods

The difference between an elite-level athlete and an average one can often be tied to recovery. The best athletes know and understand that the physiological adaptations they want to get stronger, faster and fitter also come through recovery -- not from just the work itself. What you eat and drink post-workout plays a key role, but many athletes don’t pay enough attention it. Here are the rules of recovery and the top nine most recommended post-workout foods with easy tips and recipes on how to enjoy them.Performance studies measuring recovery conclude that rehydrating is most important, followed by replenishing depleted carbohydrate stores (glycogen) and getting enough amino acids from protein to stimulate muscle-protein synthesis. The recommended combination includes: 15 to 25 grams of quality protein with 0.5 to 0.75 grams of carbohydrate per pound of body weight post-exercise. The American College of Sports Medicine recommends carbohydrates within the first 30 minutes of stopping exercise to optimize the update of glucose and amino acids into muscles, but other research suggests that the body is primed for recovery for the first few hours after exercise.

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Screen Shot 2015-09-04 at 9.11.42 AM

Post-Workout Food #1: Beets |  This uncommon crimson produce pick provides unique compounds -- nitrates and betalains, which can help the body transfer oxygen to muscles more efficiently, aid muscle contraction, lower blood pressure and act as potent antioxidants. Studies show that beetroot juice as well as cooked beets can improve performance when eaten pre-exercise, but they also have post-exercise benefits too. How to enjoy: Beets are quite versatile and can be enjoyed baked, roasted, juiced, pickled or grated into your favorite dishes. Consider pairing earthy beets with goat cheese and arugula for a colorful salad, or enjoy them simply roasted with olive oil, salt and pepper. They’re also great blended into recovery smoothies.

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Screen Shot 2015-09-04 at 9.14.04 AM

Post-Workout Food #2: Eggs | Nutrient-packed eggs are considered a “perfect protein,” meaning that the protein found in eggs is of the highest biological value and serves as the gold standard against which all other proteins are measured. Since eggs provide all nine essential amino acids, eating a meal with eggs post-exercise can aid in repair of body tissues and in muscle-strength gains. Indeed, studies show that the protein in eggs promotes a significant increase in resistance muscle strength among athletes. One large egg provides 70 calories, six grams of high-quality protein, five grams of total fat and a wide variety of important vitamins and minerals, including iron, vitamin D, zinc and choline. How to enjoy: Whether over easy, scrambled, hardboiled or sunny side up, eggs are delicious regardless of the preparation. Partner with a high-quality carb like whole-grain bread or fresh berries, or combine them with a banana to create protein pancakes.

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Screen Shot 2015-09-04 at 9.15.24 AM

Post-Workout Food #3: Greek Yogurt | With a whopping 14 grams of protein and just 100 calories per six-ounce serving, plain Greek yogurt boasts an ideal protein-to-calorie ratio, which makes it a great post-workout treat. Greek yogurt is an easy, portable snack you can enjoy after working out or use to make great recovery drinks. Keep in mind that you’ll want to stay away from sugary “fruit on the bottom” varieties, as these are loaded with refined sugar and unnecessary calories. How to enjoy: Instead, it’s best to add natural sugar from fresh fruit for that optimal protein-to-carbohydrate combination that is so beneficial for exercise and muscle growth. If you want a change of pace from yogurt and berries, oats or Grape Nuts are great options.

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Screen Shot 2015-09-04 at 9.19.45 AM

Post-Workout Food #4: Watermelon | It’s no surprise that watermelon slices are at the end of most endurance events. The sweet fruit is 92 percent water, making it the perfect choice to help rehydrate. Two cups of watermelon have just 80 calories and is a good source of vitamin C, lycopene, potassium and vitamin A. What’s more, an amino acid in watermelon, L-citrulline, has been shown to help maintain healthy blood vessels, increase nitric oxide and improve blood flow. In a small study, athletes who consumed watermelon juice experienced up to 40 percent less muscle soreness 24 hours after exercise compared with athletes who didn’t consume watermelon juice. How to enjoy: It’s perfect on it’s own or blended into a smoothie. Just blend two cups of watermelon chunks, one tablespoon of honey, one tablespoon of mint leaves, six ounces of nonfat Greek yogurt and a dash of cinnamon. This smoothie provides approximately 28 grams of carbohydrates, 20 grams of protein, zero grams of fat and 190 calories.

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Screen Shot 2015-09-04 at 9.21.21 AM

Post-Workout Food #5: Salmon | Salmon is best known for being an excellent source of heart-healthy omega-3 fatty acids. Additionally, omega-3s have been shown to help improve glucose tolerance and promote lean body mass. While fat often gets a bad rap, good fats, like the ones found in salmon, play an essential role in hormone production (think testosterone and growth hormones) and can thus aid in muscle growth and strength gains. Further, the “good” fat found in lean protein can elevate your metabolic rate, which helps you to shed additional fat and build lean muscle mass. Its high protein content -- about 17 grams per three-ounce serving -- provides essential amino acids to help rebuild muscle tissue. How to enjoy: Salmon is delicious when served grilled over a colorful salad or broiled in the oven with lemon and thyme.

Post-Workout Food #6: Berries |Berries are rich in immune-boosting, disease-fighting antioxidants, which can help squash the oxidative stress the body endures after intense bouts of exercise. The antioxidants in berries help mitigate the high level of oxidative stress (which leads to further muscle-tissue damage) associated with exhaustive exercise. Fortunately, by increasing intake of antioxidant-rich foods like berries exercise-induced muscle damage and inflammation caused by free radicals is diminished. In addition to being rich in antioxidants, berries provide a substantial amount of carbohydrates, which helps replenish muscle glycogen stores. One cup of fresh berries provides around 20 grams of carbohydrates, making them a good place to start when you need to amp up the amount of carbs in your diet. How to enjoy: Berries are delicious when paired with a protein-rich snack like Greek yogurt, cottage cheese, string cheese or a handful of nuts. You can also incorporate them into a smoothie with a protein powder of your choice.

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Screen Shot 2015-09-04 at 9.28.22 AM

Post-Workout Food #7: Quinoa |This delicious ancient grain has more protein than most other grains (four grams per half-cup serving) and is rich in iron and fiber. It’s considered a complete protein, meaning it provides all of the nine essential amino acids the body needs to function properly. The benefit of consuming a complete protein post-exercise has been well documented, and studies show a link between protein-rich foods and increases in physical performance, training session recovery, lean body mass, muscle hypertrophy and strength. An additional perk of this trendy superfood? It’s also gluten-free. How to enjoy: Quinoa makes for a great hot breakfast cereal and is especially delicious when flavored with nutmeg or cinnamon and garnished with fresh fruit. This nutritious, muscle-enhancing food is also quite tasty in salads or paired with dried cranberries and slivered almonds.

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Screen Shot 2015-09-04 at 9.29.35 AM

Post-Workout Food #8: Turkey |The Thanksgiving star is often overlooked for the rest of the year, but it shouldn’t be if you’re an athlete. Turkey is an affordable source of high-quality protein to provide the essential amino acids your body needs to recovery after a workout. Protein requirements vary by sport and how long you’ve been training. But as a general rule, endurance athletes need about 1.2 to 1.4 grams per kilogram of body weight, and serious strength athletes need 1.6 to 1.7 grams of protein per kilogram of body weight. What’s more, for athletes trying to maintain a lower body weight, a higher-protein diet may help retain muscle mass while keeping body fat levels low. How to enjoy: Roll turkey slices in lettuce and enjoy in wraps with spicy mustard, or place turkey in a whole-wheat pita and garnish with avocado and tomato salsa. Turkey dinner? Whip up a batch of turkey meatballs and serve over whole-grain pasta.

Post-Workout Food #9: Peanut Butter |Peanut butter is a favorite among many all-star athletes. It’s a good source of plant-based protein and healthy good-for-you fats. Plus, it’s much more affordable than other nut butters. A tablespoon of peanut butter packs about 95 calories, four grams of heart-healthy monounsaturated fat and 3.5 grams of hunger-squashing protein. Peanut butter is loaded with vitamin E, magnesium and the necessary B vitamins needed to convert food into energy. In fact, vitamin E plays an essential role in helping to prevent free-radical damage after heavy workouts so you can recover more quickly. Whenever possible, opt for an all-natural brand of peanut butter with no added sugars or oils. How to enjoy: Try peanut butter sandwiches on a toasted whole-grain bagel or on top of waffles or pancakes. It also goes well with fruit like bananas, apples or pears, or add it to your recovery smoothies.

What do you guys think? Are you concerned about what you eat after you exercise? If so, what types of foods do you focus on? Are there any tips or tricks that you can share? Let us know in the comments below.

New School Year = Busy Schedules.

With the upcoming school year approaching, a lot of lives are about to get really, really busy. However, that doesn't mean that your healthy routine needs to come to and end! We know it will be tempting to indulge in sweet teacher treats from parents and you will indeed get to the point to where you are so busy with helping your children out with sports and homework that you will have no motivation to work out and fast food sounds so good because it's, well, fast.

We are here to give our teachers and busy parents some tips on how to stay healthy and active during the upcoming school year.

1. Commit to a specific schedule. Set aside some time from your busy schedule and choose two mornings/afternoons during the week when you can maybe squeeze in a small workout or cook a healthy meal for your family.

2. Utilize the weekend. We know teachers and parents are very busy during the week with waking up early, staying up late preparing for the next class day or grading papers. The weekend is a perfect time to squeeze in a good workout (even just one!). Sundays are a great day to meal prep!

3. Keep your workouts at a high priority. When you set a goal for yourself. Make workouts a high priority, even if it's a 30 minute walk after dinner. The key is to ALWAYS stay active. Write down your plan ahead of time before the week starts and stay committed to it!

4. Don't beat yourself up. It's okay if you miss a couple of days! We all know you are busy and other priorities are high, but we want to make sure that you are taking care of yourself and squeezing in time for YOU and your health.

Stay active, teachers!

- George Orebe

If You Fail to Plan, Plan to Fail.

In our everyday lives, our attention and time are always centered on something we are doing. Hopefully that something includes your health and overall well-being. I found an interesting article from men’s fitness that focuses on males and females on the subject of meal preps and the difference between those who succeed and those that fail. Meal prepping is a crucial step for individuals who are serious about weight loss. Like all other things, its definitely a process. You might not get it completely right on the first try but there is always room for improvement!

It only takes a few hours Sunday afternoon to make a quick trip to the grocery store and then to come home and prepare everything for the week. It's so easy and so much better than running out and getting fast food on your lunch break or stopping at McDonalds for breakfast in the morning. If you have everything prepared beforehand, you can have extra time in the morning to get ready for your day. Running late? No problem! Grab it out of the fridge or freezer and be on your way!

How much time do you spend making your meals every day?

"If you fail to plan, plan to fail," suggests new research published in the American Journal of Preventive Medicine. In the study, 1,319 adults were asked about the amount of time they spent preparing, cooking, and cleaning up after meals. Of the respondents:

16% said that they spent less than 1 hour on food prep

43% said they prepped for 1 to 2 hours

41% said that they prepped for 2 hours a day or more.

Not surprisingly, spending less than 1 hour a day preparing food at home is associated with eating more fast food, while spending more time on meal prep is linked to better dietary habits, like eating more fruits and vegetables. Also, those who worked outside of the home spent less time prepping meals.

So, if you are on a serious weight loss journey, remember to set aside some time to meal prep!

 

Happy prepping! -Lorence