Warm Up

An often neglected, but very important part of a workout is the warm up. A warm up prepares your heart, lungs, muscles, bones, and joints for exercise. It also prepares you mentally for what you are about to do. Starting out with vigorous intensity exercise when your muscles are still cold can set you up for injury. 
Tips for Warming up:

• Low intensity cardio is a good way to increase the temperature of the body and the muscles
• Start slowly and progress to harder or faster exercise over a 5-8 minute period of time. 
• During a warm up, your heart rate should be 40-60% of your max (max HR is about 220-age).

Some light stretching can be done towards the END of your warm up. Save any deep stretching for the end of your workout.

Exercise Recommendations

Are you getting enough exercise? The Physical Activity Guidelines for Americans set by the U.S. Department of Health and Human Services (HSS) provides a minimum weekly exercise recommendation. While more is ideal, strive to get at least the recommended time.

• Children & Teens: 1 hour of moderate to vigorous activity daily
• Adults: 2 ½ hours of moderate to vigorous activity per week

For more specific guidelines, go to http://www.health.gov/paguidelines/factsheetprof.aspxit

Wellness in the Workplace

Does your workplace encourage a healthy lifestyle? More and more employers are recognizing the need for healthy employees and encouraging their staffs to exercise, eat right, and manage stress levels. 
It makes sense for companies to invest in the health of their workers:

• Billions of dollars are lost annually by employees calling in sick to work
• Health insurance costs are higher every year, while 70% of diseases are preventable
• Sedentary jobs contribute to obesity
  Healthier employees are more creative and more productive
• Research shows that the return on investment (ROI) for wellness programs is 6 to 1

If your employer does not have a wellness program in place, volunteer to start one or find a company that specializes in corporate wellness. Workplace challenges can be fun and increase morale.  

Lifting Tempo

Resistance training can be done at slow, medium, or explosive speeds.  We sometimes get stuck in a rut with the same routine, but mixing up the tempo of our lifting can be beneficial.  New research shows that the mechanoreceptors that sense stimuli in joints, muscles, and ligaments are more efficient when the tempo is changed.  This will make injury less likely, and help us move better.
Try lifting at a new tempo, such as:

• 4 seconds down
• 2 second hold
• 1 second up

When you have mastered this tempo, increase the speed to:

• 2 seconds down
• 2 seconds up

After two weeks, change it up to a higher, more explosive speed tempo:

• 1 second down
• 1 second hold (or no hold)
• 1 second up

Muscles become adapted to the workload placed on them, and by changing it every couple of weeks, plateaus can be avoided.

Avocado Deviled Eggs

Getting together with friends and family to watch the big game can be enjoyable and exciting without ruining your healthy eating plans.  For a protein-packed snack/appetizer, try this recipe:

• 1 dozen hard boiled eggs
• 3 avocados
• Juice of 3 limes
• ¾ tsp. garlic salt
• fresh dill
• pepper

Peel the eggs and cut in half, removing the yolk.  Combine yolk with avocados, juice from the limes, and garlic salt. Pipe mixture into the center of the eggs. Top with fresh dill, salt and pepper.  Enjoy!

Prebiotics & Probiotics

You may have heard the term “gut health,” but do you know what it means?  The gut, or gastrointestinal tract is full of bacteria that assist in digestion.  Foods rich in prebiotics and probiotics are necessary for microflora in the gut to keep you healthy. 

So what foods have these prebiotics and probiotics?

Prebiotics are a dietary fiber that feeds healthy gut bacteria and can be found in these foods and others:

• ·     Raw onions
• ·         Raw garlic
• ·         Raw leek
• ·         Raw asparagus

Probiotics are live and active bacteria (good bacteria) and are found in:

• ·         Yogurt (labeled with live and active cultures)
• ·         Sauerkraut
• ·         Kombucha tea
• ·         Miso soup
• ·         Kefir

Eating a variety of foods rich in prebiotics and probiotics may promote weight loss, reduce cholesterol, and improve your mood.

A New Approach to Food in the New Year

Have you made your new year’s resolutions? Is a diet on the list?  This year try taking a fresh new approach to nutrition. Instead of counting calories, focus on the quality of the foods you eat. 

Consider one or more of these strategies:

• Switch from juicing to smoothies. Juicing removes most of the fiber and many vitamins. Puree whole fruits and vegetables in the blender with ice, a splash of milk, protein powder, or yogurt. Experiment to find the combinations you like most. 
• Go whole and eat only non-processed foods. Cooking from scratch is much healthier and can save you money.
• Make a goal to try a new vegetable every week.
• Cut back on sugar by limiting yourself to one or two desserts per week. Satisfy your sugar cravings with fresh fruit.

Simple changes like these can make a big difference to your waistline and your overall health.  Don’t forget to motivate yourself with a non-food reward for meeting your goals.

Pumpkin Spice Protein Shake

Try this yummy fall recipe as a post-workout meal or a healthy treat:

Ingredients:

• 1 ½ cups milk or almond milk
• ½ cup canned pureed pumpkin
• 1 Banana
• 1 scoop vanilla protein powder
• 1 Tbsp honey or agave nectar
• 1 tsp pumpkin pie spice
• 2 tsp cinnamon
• 5-7 ice cubes

Add all ingredients to the blender and mix until smooth. 2 servings.

Understanding Fats

For health conscious individuals, the fat content of food used to be a deciding factor of our food choices. Nutrition is ever-evolving and with newer research we now understand the importance of fats in our diets. Don’t live in fear of fat any longer. Understand it and make it work for your benefit. 

• Saturated fat: Is typically solid at room temperature and includes tropical oils, coconut milk, butter, full-fat dairy, and fatty meat. These fats were believed to cause heart disease, but research is now proving that isn’t the case.
• Mono-unsaturated fat: These fats actually help improve cholesterol levels and lower heart disease risk. They include olive oil, nuts, seeds, peanuts, and avocados. 
• Polyunsaturated fat: There are several types of this fat, but two important ones that our bodies cannot make are omega-3 and omega-6. Omega-3s are found in wild salmon, tuna, sardines, walnuts, and flax and have health benefits including lowering blood pressure and inflammation. Omega-6s are found in soybean, corn, and sunflower oil and can help reduce diabetes. 
•  Trans- fat: Most of these fats are usually chemically altered fats that are added to processed foods to increase shelf life. These fats are bad for cholesterol levels and should be avoided. Some countries have outlawed the use of this type of fat in food production. 

Fat is essential for vitamin absorption, hormone production, hair and skin health, satiety and more. Fat can and should be consumed in moderation, except for trans-fat. Read your labels carefully, because some foods still contain trans-fat even if the label says 0 grams. The FDA allows for 0.49 grams per serving before it is listed on the food label. Check the ingredients for “partially-hydrogenated oil.”

Cleaning Eating

Do you read food labels?  Avoid processed foods, and seek more natural, whole, and raw foods?  If not, clean eating is one diet trend that is worth pursuing.  After decades of searching for foods that will nourish our bodies without adding extra pounds, experts are directing us to get back to the basics.  Replacing foods that are loaded with chemicals and preservatives with fresh produce, whole grains, and lean meats can improve your nutrition intake because these processed foods are often less nutrient dense than whole foods.  

Processed foods are loaded with sugar, salt, coloring and other additives designed both to make food have a longer shelf life and induce cravings for more.  Next time you head to the market or the pantry, try these substitutions:

• Instead of flavored applesauce, go for fresh apples
• Ditch the lunch meat and hot dogs and buy a chicken breast to grill
• Skip the frozen dinner and throw together some steamed veggies and a steak

When you do have to purchase boxed, canned, or frozen foods, read the labels.  If you can’t pronounce it or are unfamiliar with the ingredient, it is not a good sign.  Eat clean and your body and your palate will thank you.

Fall Crock Pot Chili Recipe

The leaves are turning and the air is getting crisp.  Warm your family up tonight with this protein, veggie, and fiber dense chili recipe:

1 ½ tsp. olive oil

1 lb lean ground turkey

1 onion, chopped 1 Tbsp garlic, minced

2 cups water

1 28 oz. can crushed tomatoes

1 16 oz. can kidney beans, drained 1 cup diced green bell pepper

2 Tbsp. chili powder

½ tsp. paprika

½ tsp. dried oregano

½ tsp. cayenne pepper

½ tsp. cumin

½ tsp. salt

½ tsp. pepper

Heat olive oil in frying pan.  Add turkey, onion, and garlic.  Cook through, then transfer to the crock pot with all other ingredients.  Stir, then cook on until heated through.  Top with avocado and low-fat shredded cheese.

Recovery

You work hard at the gym pushing through the pain and the sweat, and you do it in the name of health.  But are you giving your body the opportunity to recover appropriately so it is ready for more?  We stress our bodies during our workouts because we know we have to challenge them to create change.  Strength training creates trauma to the muscle fibers which have to recover before they can come back stronger.  That is why we feel soreness, our bodies are telling us something.  Proper rest and recovery will decrease the risk of injury to an over-used muscle. 

When planning your fitness routine, be sure to give your muscles a day to recover after an intense resistance workout.  This doesn’t mean you can’t exercise every day, just split up your muscle groups.  For example, if you work your legs, back, and biceps one day, focus on your chest, triceps, and shoulders the next.  Or, do a full body strength workout one day and do cardiovascular training the next.  This will aid in your recovery as the blood circulates to the muscles.   

High Intensity Interval Training

Fitness fads come and go, and many people thought high intensity interval training was a temporary rage. But, the research is in and the fat-torching benefits of H.I.I.T. are too good to let this workout style become history. Here are a few tidbits of research findings: 

•  TVO2 Max can increase from 4% to 46% in 24 weeks with this training. VO2 max is the maximal rate of oxygen consumption, the distribution and utilization of oxygen in ml oxygen/kg/min, or in other words, it’s a measurement of one’s aerobic endurance capacity. 
•  Stroke volume and cardiac output both increase. Translation: a stronger healthier heart.
• High E.P.O.C. (exercise post oxygen consumption, or “after burn”) means you will be burning calories and fat for hours after your workout.

So what exactly does a H.I.I.T. workout entail? The intensity is based on a percentage of maximal effort. So using a rate of perceived exertion scale, you would work at an intensity of 75%, 85%, or 95% of your maximum for intervals ranging from five seconds to eight minutes, with variable resting times in between intervals. Check with a personal trainer for more details and a H.I.I.T. workout custom designed for you. 

Power-packed Pancakes

When we hear the word “breakfast,” pancakes are one of the first foods that come to mind. Who doesn’t love a big stack of pancakes topped with butter and syrup? But can something that tastes so good be good for you to? The image in your mind is probably one loaded with calories, extra fat, and lots of sugar. But with a few tweaks, you can makeover this traditional breakfast dish for a healthier start to your day. 

Try out this recipe for a low calorie breakfast that brags of fiber, protein, whole grains, and taste. 

Greek Yogurt Pancakes

¾ cup plain nonfat Greek yogurt

1 large egg 

¼ cup whole wheat flour

¼ cup oat flour

1 tsp baking soda

1 tsp sweetener (honey, stevia, or sugar) 

Mix ingredients and cook on griddle over medium heat. Top with pureed fresh or frozen berries.

What's all the fuss about fiber?

You've probably heard that you should eat fiber, but do you know why? Do you know which foods are fiber-rich? 

 Fiber is essential for digestive health. Besides keeping you regular, it helps fight cardiovascular disease, cholesterol, keeps you feeling full for longer, and is related to a lower body mass index (BMI). Plus, foods rich in fiber are usually rich in other healthy nutrients, like minerals, vitamins, and antioxidants. 

• Try adding more of these fiber filled foods to your diet: 
• Quinoa, brown rice, old-fashioned oats
• Peas, beans, legumes
• Walnuts, peanuts, chia seeds
• Strawberries, apples, pears
• Broccoli, brussel sprouts, avocado

This is only a short list of the many high fiber foods out there. With these delicious choices, eating a high fiber diet is easy and enjoyable.

Outdoor Exercise Safety

It’s spring again, and after being cooped up inside for several months a breath of fresh spring air is invigorating. Getting outside to walk, run, or cycle on the street can be a great thing, but doing it in a safe way is essential. 

Follow these tips to stay safe: 

• Stay hydrated by drinking water before, during and after your workouts. Take water with you, or plan a route with stops where water is available.
• Be alert and aware of cars. If you are cycling, review the rules of the road and safety recommendations. If you are on foot, always face traffic, wear reflective clothing, and pay attention to your surroundings.
• Avoid air pollution. Get to a higher elevation if you live in a city with poor air quality. Check your local air quality index, and stay inside if it’s too risky. 
• There is safety in numbers, so find a friend to exercise with you.
• Always tell someone where you are going and when you expect to return. Take a cell phone if possible.
• Don’t forget the sunscreen.

You can boost your mood and your heart rate by going outside to exercise. Plan ahead and protect yourself so you can enjoy the spring season for many workouts to come.

Metta Meditation

Besides exercise and nutrition, what is good for your heart? Meditation and love. Focus on both through the ancient Buddhist practice of "metta" meditation. Meditation is a widespread wellness practice that can help one cope with insomnia, depression, anxiety, stress, and even physical pain from chronic conditions. 

 Metta meditation focuses on unconditional love. The practice of metta helps one expand their feelings of compassion and empathy, wishing all beings to be free from pain and suffering. Also known as "loving kindness," and "compassion meditation," metta is practiced by breathing in "suffering" and out "happiness." 

 This Valentine's Day take some time to love yourself and love others and simultaneously enjoy the health benefits that will accompany your meditation. 

Pre-workout Meal Ideas

Have you ever been half-way through your workout and felt exhausted, dizzy or light-headed? A common culprit is an empty stomach. Your body needs energy to get it through that gym session, and depriving it of calories before you hit the treadmill or weights isn't doing you any favors. 

Try these simple snacks for a pre-workout meal: 

One slice of whole wheat bread with 1 Tbsp peanut butter and 1/2 banana

The complex carbohydrates in the whole grain bread will release a slow steady stream of energy, while the natural sugars from the fruit will give you that quick energy lift you need to give your workout your all. The peanut butter contains healthy fat that will stave off hunger pains for hours. 

Nonfat plain Greek yogurt with a dash of healthy granola

Yogurt is easy on your stomach, packed with protein, calcium, and vitamin D, and the granola will give both complex carbs and simple sugars for energy. 

Oatmeal with fresh fruit and chia seeds

Oats are known for their slow digesting fiber and satiety benefits. Chia seeds are rich in healthy fats and are becoming famous for staving off hunger as well. The fresh fruit will complete your meal with vitamins and yummy sweetness. Just keep the portions small and your whole body will be happy throughout your entire workout. 

Best Bars

Nutritionists and trainers are often asked, "Which energy or granola bar is the healthiest?" The answers come in as many varieties as there are bars on the market. Truth be told, the healthiest choice is the one you make yourself from scratch in your own kitchen. Any bar on the market is processed and packaged and will undoubtedly contain some preservatives or other ingredients that are best not consumed. Try this recipe, or experiment with your own favorite ingredients to come up with your perfect bar.

• 2/3 cup almond butter or peanut butter
• 2/3 cup coconut oil
• 2/3 cup honey
• 2 cup oats
• 2 cups total of your choice of add-ins (such as chopped nuts, dried fruit, dark chocolate bits, coconut flakes, seeds) 

Melt first three ingredients together, remove from heat and stir in remaining ingredients. Press into a 9x13 pan and refrigerate until set. Cut into bars and enjoy.

Making Time for Exercise

Ever heard the quote “You make time for what is important to you?”  If you are serious about getting healthy, you can always find the time.  Think of it this way…one hour of exercise is only 4% of your day.  If you really considered the way you spend your time you can probably find some things to cut back on, such as television and social media, that don’t really benefit your body.

Try breaking up your exercise into smaller segments, such as 15 minutes before your morning shower and 15 minutes after work.  Too busy to get to the gym?  There is an app for that!  Try the free app “Sworkit.”  It can get you moving in five minutes or less with zero equipment required.  You choose cardio, strength, yoga, flexibility, and more.  Now there is no excuse, because you can do this anywhere you can take your smart phone or tablet. 

Another thought to consider…every time you exercise you are extending your life, so it really is not any time lost!