“I’ve started taking my dogs for a walk after dinner…” –T.S.

"I've started taking my dogs for a walk after dinner since it's still light out! Good exercise for everyone in my family!" –T.S.

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Fitting in Fitness: 15 seconds to 5 minute Workouts!

The single most common barrier to consistent exercise is “finding time”. Each individual has a unique struggle in deciding where and when to fit in anything from a 10 minute walk to a 60 minute fitness class. Chores of daily life often take priority, and we either find a total lack of motivation to change the day-to-day routine or the lack of knowledge how to do so.
Well, there are a lot of ways to get creative with the time we’re allotted in one day! As the norm has shifted to include longer work days, hours spent on technology (smart phones, laptops, TV, etc.) and a yen for quick solutions to obstacles, fitness enthusiasts have come up with an answer for each of us!  

Check out the web sites & tips below for how to fit in anywhere from 15 seconds to 15 minutes (or more!) of exercise, everyday:

Make a plan - Literally schedule a workout in your planner, on your daily agenda or in your online calendar!

Line up new tunes – If music gets you excited, pumped up or simply “in the zone” for exercise, create new playlists for each workout to keep things interesting. Pick a favorite tune that’s anywhere from  

2-4 minutes long, put it on and do jumping jacks, lunge back-and-forth across the room, or just dance for the entire song.

Lay out the gear – Whether you’re in for a morning or evening workout, lay out all of the clothing and gear you’ll need ahead of time (at night before bed, or in the morning before leaving for work). Put a yoga mat and/or some free weights near your bed as a reminder to do some stretching, or simple weight-lifting sets or a brief home yoga session.

Fit in Family time, too – play an active game with the kids inside or outdoors, take them on a walk or bike ride around the block, or maybe practice their sport with them! Incorporating family members with activity not only sets a great example of prioritizing health, but it’s a great way to bond and spend time together.

10-minutes – That’s all you need to:

Go for a quick walk, jog or bike ride
Do 4-5 sets of 10 push-ups
Stretch & Do a yoga and/or pilates sequence
Do 10 push-ups, 20 sit-ups, 30 squats and 40 jumping-jacks

If you’re looking for a more structured approach to your quick at-home or at-work exercise breaks, these sites provide daily tips and ideas! 

Nano Workout
Started by a Swedish “Industrial Designer”, fed up with the lack of time in his schedule for a quality workout, this series works for anyone who struggles with the time management of exercise! His overall goal is to simply utilize his time more efficiently, but in doing so he has created exercises that you can do anytime, anywhere.

“Nano Workout is not a exercise program but more of a mindset. It’s a way to illustrate that there are other ways to get your daily portion of exercise than just by going to the gym." Joakim Christoffersson

Today’s Movement
Denver Gym owner and fitness ambassador, Chris Lindley, began this video series to get people moving every day. Every day, a new clip is uploaded to the site with a simple, short workout. They are designed for people of “any age and at any fitness level.” There is no equipment needed, as you do exercises that are easy to learn, but including just enough of a challenge to “build strength and tone your muscles”!

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The list of ways to “fit in fitness” is long, these are just a few ways to get in exercise, every day. If you have a tip, trick or website to share, feel free to chime in!

Everyone Can Run: Basics for Beginners!

Running is one of the simplest forms of physical activity. It’s a natural movement for the body, it requires minimal equipment and according to the latest statistics, chances are you could recruit a friend to join you for the workout! With participation in running races at an all-time high, there is a lot of information available for beginners and it can be difficult to decipher what’s most important to focus on.

Whether you’re a novice runner or a self-proclaimed expert aiming for a 5K (3.1 miles), 10-miler or full marathon (26.2 miles), these are the basics of running that you should always keep in mind: 

Yes, you need running shoes.

Put your “tennis”, “walking” and/or “hiking” shoes away, and head to the nearest Sporting goods store (preferably one that is running-specific)! Running shoes are designed to help the foot strike the ground correctly, absorb shock from the impact and fit your feet snugly (reducing the sliding that can cause blisters). If you visit a Running store, they will likely ask you to jog slowly (either around or outside of the store, and/or on a treadmill) to analyze how your foot hits the ground and make a more specific recommendation for what type of shoe would fit best.

Once you have shoes, additional gear is optional!

Sure, it’s helpful to have a stop-watch, or even a type of GPS watch that tracks your distance, time, speed, etc (of which a few different varieties are available), but it’s not a necessity. Add this to the list of reasons to love running; all you need is attire that you deem comfortable and suitable for the weather, and a pair of shoes. 

That said, if you’re a tech-lover, the options are out there! In addition to a GPS watch for tracking distance, you could run with a Heart-rate monitor to keep effort/intensity levels in check, or small music-playing device (smart-phone, iPod, etc), or even an app that does all of the above (e.g. MapMyRun, Nike+, etc). 

Start easy, increase with caution.

If running isn’t part of your routine at all, start slow and easy! In fact, start with walking. Once it feels comfortable to walk briskly for 30 minutes, incorporate 1-3 minute running intervals and build up a little bit each week. The most common cause of injury among runners is “too much, too soon” – increase with caution, and take it week by week. If you feel pain or severe discomfort, take it easy for one week (stepping back on time and distance), to help the muscles recover and rebuild. 

When 30 minutes of running feels normal, do that 2-3 days per week until you’re ready to focus on a more challenging routine.

 

If you can run outside, do.

The battle of treadmill vs. sidewalk or track is never-ending, as neither is determinedly “better” than the other. However, the general consensus seems to stand that running outside is more enjoyable and always available! You may not always be near a treadmill or have access to an indoor gym, but sidewalks – and in some cities, walking/running trails - are usually abundant. 

If it hurts, reassess and take a break.

There will be some initial discomfort as the body gets used to the challenge, especially if running is entirely new to your routine. If you feel out of breath and tire very quickly, take it slower (reduce your pace). If you feel sharp pain in a very specific area, something may be wrong; if this pain persists after the run, and results in an achy joint or muscle, take some time off and give yourself a short break to recover. Be aware of the difference between mild discomfort and severe, constant pain – if you’re feeling the latter, it is best to consult a medical professional. 

Enjoy running, and balance it with other activities!

The hope is that this form of physical activity will become enjoyable, as it has for hundreds of thousands of people who toe the Starting lines at road races each year. Keep your body strong by balancing running with other activities that target different muscle groups – swimming, bike-riding, hiking, yoga and/or pilates all help maintain strength and flexibility. 

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Whether you’re a seasoned runner or completely new to the sport, there is always something to learn and a friendly fellow runner who will be willing to share some knowledge! Feel free to add to this list of “Basics for beginners” by leaving a comment here.

Colorful Cookout Salad & Salsa Recipes!

Spring and summer produce take the crown of color – brightly colored berries and melons, deep salad greens and herbs, fresh red tomatoes, sunshine-yellow corn and orange peaches. Mixing and matching these colors brings a long list of nutrients to the table, pumping up your meals with antioxidants, vitamins and minerals!

The recipes below mix these seasonal fruits, vegetables and herbs to bring a flavor and nutrient-packed dish to your table. Both would be perfect to bring as a fresh new healthy option to an outdoor cookout and/or family get-together!

Strawberry, Peach & Spinach SaladMakes 4 servings

1 bag raw spinach leaves (~6 cups)
3 cups strawberries, sliced
2 Tbsp sesame seeds
1/3 cup sliced almonds
1 tbsp chopped walnuts
¼ c chopped mint

Mix all ingredients together and top lightly with balsamic vinaigrette (or dressing of choice).

Calories: 135 Total Fat: 8.2 g Saturated Fat: 0.8 g Protein: 5.5 g Carbohydrate: 14 g Fiber: 6 g

Fresh Corn & Tomato SalsaMakes 12 servings

2 tbsp olive oil
1 tbsp fresh lime juice
¼ c chopped cilantro
¼ tsp salt
¼ tsp freshly ground pepper
2 ½ c fresh corn kernels (~5 ears)
1 avocado, diced
2 medium tomatoes, chopped (OR 1 pint cherry tomatoes, quartered)
½ c diced red onion

Whisk oil, lime juice, cilantro, salt and pepper together in a bowl. Add corn, avocado, tomatoes and onion – toss to mix together well. Chill or serve at room temperature. Serve as a dip with tortilla or pita chips, or as a side with grilled proteins (e.g. fish, chicken, or shrimp).

Fresh Corn tips: to remove the silk easily, hold the ear in one hand and rub downward with a wet paper towel. To remove the kernels, stand the uncooked ear in a small bowl and use a sharp knife, cutting away from you. 

Recipe adapted from Family Fun

Calories: ~80 Total Fat: 5.0 g Saturated Fat: 0.7 g Protein: 1.5 g  Carbohydrate: 9.5 g Fiber: 2 g

Gluten-Free Eating: Simple Tips & Safe Foods

May is recognized as Celiac Disease Awareness month in several states; the campaign is gaining momentum, bringing some much-needed attention to the allergy that firmly stands behind the Gluten-Free (GF) “diet”. While some people now voluntarily choose to reduce gluten intake for various health/personal reasons, those who are diagnosed with Celiac Disease (CD) must eliminate it from their diet altogether.

What is Celiac Disease?
The National Foundation for Celiac Awareness defines CD as an autoimmune digestive disease that damages the small intestine and interferes with the absorption of nutrients from food. This is triggered by the consumption of gluten, and is relieved by following a completely gluten free diet. Gluten is a protein found in all forms of wheat, rye and barely.

Removing gluten from the diet does take away many common foods, such as bread, pasta and most cereals, but this doesn’t mean all “carbs” are out. With increased awareness has come an increase in available options, along with education around what grains/foods are naturally gluten-free. 

Gluten Free Eating: What’s out and what’s in?
On a completely GF diet, the following foods and ingredients* must be avoided:

Barley (malt, malt vinegar & malt flavoring)
Rye
Durum Flour
Semolina
Spelt
Wheat

*With packaged foods, always check the Ingredients list! You may assume something is Gluten-Free, but look close to be sure. Foods with any of the following should be avoided: enriched flour, bulgur, farina, graham flour, kamut, hydrolyzed wheat gluten/protein/starch, etc. See source below for a full list of “unsafe” foods and ingredients.

Source: Celiac.com, Unsafe Gluten-Free Food List

Eliminating all of the above and carefully reading labels to be safe may initially seem daunting. But, don’t worry! The list of foods that are welcome in any Gluten-free kitchen is long, too, and full of a variety of healthy options. See below:

Beans
Nuts & Seeds (in their natural, unprocessed, form)
Eggs
Fresh meat, fish & poultry (not breaded or coated)
Fruits & vegetables
Select Dairy products (check ingredient lists on packaged cheese, yogurt, etc)
Oats
Corn & cornmeal
Flax
Quinoa
Rice
Soy
Tapioca
Millet
Gluten-free Flours – rice, soy, corn, potato & bean

Note: some marinades, powdered seasonings and processed spices may have some form of gluten. When in doubt, check ingredient lists. 

When choosing a beverage, keep in mind that some drinks are made with wheat and/or gluten proteins. Safe options include coffee, tea, cocoa and most carbonated drinks. Wine is usually free of any gluten, but it may depend on the manufacturer. Beer, root beer, ale and any instant drink mixes (e.g. hot chocolate mixes) are typically made using wheat, rye or barley.

CD & Gluten-Free Resources
As breads, pastas and packaged cereals have become such a staple in most pantries, this can be a lot of information to take in at once. While these lists are easy to read through, it can be hard to remember everything when you’re grocery shopping, dining out or even cooking at home. 

The following resources include more in-depth information for those who are interested!

National Foundation for Celiac Awareness
Celiac Disease Foundation
EatingWell.com’s Gluten Free Diet Recipes, Menus & Tips

Sleep Can't Weight!

By Lindsay Colcombe, DI Virginia Tech

 

Eat better and exercise more.  Sound familiar? Oftentimes, healthy lifestyle advice is missing one key element: sleep.  Sufficient sleep each night has been found to be critical in bodily regulations, mood balance and memory consolidation; additionally, sleep also plays an important role in regulating weight and preventing chronic diseases like diabetes.

The sleep/weight connection
Sleep can be responsible for how much and what we eat as well as how well we exercise.  Evidence shows people who report fewer hours of sleep are more likely to be overweight or obese than individuals who get a sufficient amount of sleep each night. Why is this?


... Sleep regulates a hormone called Leptin.  Leptin is the hormone that tells your brain when you are full. Lack of sleep has been shown to decrease leptin and increase ghrelin, the hormone that tells you that you are hungry.  If your sleep cycle is off, you may feel hungry even though your body does not physically need food.  Lack of sleep can also affect your food choices.  Being sleepy makes you more inclined to reach for foods higher in sugar and fat.

In a study done at the University Of Chicago School Of Medicine, healthy individuals who had their sleep restricted to 4 hours a night for 6 nights were already in a prediabetic state after only 6 nights of sleep deprivation. Over a long period of time, this could have serious effects on your body!

How do you know how much sleep you need?
While 8 hours is the magic number we hear when it comes to sleep, it may not be the amount you need. To find out how much sleep you need, try going to bed at the same time every night for 5 consecutive days and see what time you wake up naturally (with no alarm) each morning.  This can be done over a holiday or vacation.  This will give you a better idea of how much sleep you should aim for each night.  It may be as low as 7.5 hours or it could be as high as 9!  Regularly getting just one hour of sleep less than the amount you need can have detrimental effects on your body.

Not all sleep is created equal
There are 4 cycles of sleep.  Your body alternates between these stages throughout the night.  The Rapid Eye Movement or REM stage is the most critical for rejuvenation.  This stage occurs 70-90 minutes after falling asleep and repeats 4-5 times throughout the night.  The longest amount of time spent in the REM stage occurs between hours 7 and 8 of sleep, which is why it is critical to not skimp on your sleep.  Excessive alcohol consumption can actually prevent the body from going into REM sleep, this is one of the many reasons why alcohol should be consumed in moderation. 

Tips for Better Sleep

• Make your bedroom cool, comfortable and dark.
• Use a white noise maker or fan to drown out noise.
• Use your bedroom for what it's meant for.  Try to avoid things like studying, doing work and eating while in your bedroom.
• If you are unable to fall asleep after 20 minutes, don't keep tossing and turning.  Do some light reading, write a to-do list or put your thoughts down in a journal.  Then, try falling asleep again.
• Try to avoid exercising 2 hours or less before bed time. Exercising increases alertness, energizes you and increases body temperature which can make it more difficult to fall asleep.
• If you know ahead of time you're going to get less sleep than what is ideal for you, try pre-napping.  Pre-napping is napping before you go into "sleep debt."

If you have continuing problems getting to sleep or maintaining sleep, it is important to talk with a medical or sleep professional.  Please visit www.sleepfoundation.org to find a sleep professional near you.
Feel free to comment with any other sleeping tips that worked for you!

5 Fitness Trends to Get You Moving!

By Heather Calcote, RD

The year of 2011 has proven to be abundant in active, trendy movements for the world of fitness & health. We're constantly seeing new classes added to gym schedules, and watching exercise worlds collide as people are branching out of their elliptical or "dreadmill" rut and letting their heart rate jump to a different beat.

If you're looking for a new way to sweat, move or just motivate yourself or your family members to get that workout in, we have a few options for you! The list below represents the latest trends in fitness, all of which we deem worth spending some energy on:

Zumba: When you mix aerobic-style dancing with the Latin music influence and a dance-studio workout, you have Zumba. It is described as "a new kind of dance-fitness, one that focused on letting the music move you".  Created and spread by Alberto "Beto" Perez, Zumba has converted a diverse group of people to give the gym one more try - it might actually be fun. 

              

Cross Fit: Separate from the free weights at the gym, and unlike any "body-pump" or "total fitness" class we've seen yet. Cross Fit combines weightlifting, plyometrics, powerlifting, sprinting, balance, stamina & flexibility. According to CrossFit.com, it is "the principal strength and conditioning program" for everyone from police academies to elite athletes.

It is not for the weak of heart; you can start as a beginner and build up your strength, but go in with the right mentality and be prepared to work your muscles in ways they've never been tested before.

This can be a great way to introduce yourself to a variety of weight-training practices, building muscles and mixing up the cardio-routine block.

Spin-Yoga: Just as the name suggests, these classes combine the worlds of indoor cycling (Spin) and the stretching, meditating practice of yoga. Typically a 30-45 minute spin class will warm you up, to get the blood flowing and muscles working hard. Then, you kick off your shoes and roll out your mat in the yoga studio. You'll probably find it easier to reach the toes in a forward fold, but it might be harder to hold that chair-pose squat!

Mixing the sweat-inducing cycling session with the calm, meditative yoga is a great way to introduce yourself to either type of class. You get a dose of each, as you complement cardio with strength.  

                

Barre Workouts: Ballet may be one of the best leg workouts that many people have never tried; it's a secret sculpting weapon, and its barre asset has traded scenes to enter workout routines. The Bar Method and Pure Barre are two types of fitness classes that have formed around using pilates, ballet and interval training principals together. 

There are a variety of studios that have branched off of the original techniques to form their own types of classes, and many gyms now offer something of the like. Geared to challenge both the dancers and non-graceful types, get your legs ready to shake and plié!

Ryder Bikes: Riding a bike indoors is no longer synonymous with "stationary". The Ryder bike is designed to simulate an actual road bike, allowing you to steer and lean, move and work on balance.  The official Ryder bike website describes this as a "5-in-1 workout for the whole body - not simply legs and cardio, but also upper body, core muscle groups, and balance."

As a much more attractive alternative to the stiff seat or unrealistic recumbent posture of most indoor bikes, this will satisfy cyclists and cardio-junkies alike. While it is a great all-around workout, it is also as close as you can get to the real thing without battling cars, inclement weather or a fear of crashing.  Add in music, a motivating group-class atmosphere and the option to change resistance levels and you've got the recipe for a fun challenge!

Have you tried any new fitness classes this year? Feel free to add to the list with a comment!