December 1, 2025

Too stressed to exercise? By Jana Ross

January 14, 2014 By Leave a Comment

I’m a morning runner – I wake up before my alarm goes off at 5:30am, crave the sunrises, and savor this quality time I have with my city. In my six years as I runner, I have never set foot to pavement after work. Until one night this week. I tell you this context so you understand what kind of day I must have had to run when it’s already pitch black and not getting any lighter. (Or warmer – it was hovering around 8˚ and only dropped.) One person on a street corner said, “You’re dedicated.” I smiled back and thought, “You have no idea how this run is helping me right now.”

As  to-do lists lengthen, we have no choice but to find some kind of stress reliever. Mine is running, but maybe it’s yoga, a good book or cup of coffee for you. Savor it and don’t let anything keep you from finding the time to pursue whatever it is that calms you down. Sometimes you can’t get to your exercise or stress-reliever the very the minute you need it though, and it helps to have a few tips in your back pocket so you don’t lose your cool. Here are 5 stress-relieving tips:

1. Breathe
Simple but underrated. Use your fingers to press one nostril close and breathe deeply through the other for five seconds. Switch sides and repeat until your pulse slows.

2. Keep Perspective
Play an “it could be worse” game and think about how your stress fits in to the bigger picture. Will someone really remember a few weeks from now if you brought store-bought cookies to the cookie swap? Or pushed a deadline back a few hours to turn in high-quality work?

3. Practice Gratitude
I keep a handy “Things I’m Grateful For” list that I refer to whenever I’m having a really low day. Maybe it’s browsing through your iPhone pictures or calling an old college roommate, sometimes we just need to get out of our own heads.

4. Stretch
There’s something about taking a few minutes to lengthen our cramped muscles that instantly calms us down. It’s restorative and relaxing by nature.

5. Write
Seeing our stresses on paper sometimes helps to understand them as fleeting, manageable, and actionable.

Stress is paralyzing because it overwhelms our rationale, but there is almost always some positive step to take. It’s a choice to be positive. Not an easy choice, but a choice. Now excuse me while I go for a run.

Jana is a healthy living blogger from Boston writing about her love for running, community fitness, and nutrition. She’s run five marathons and is looking ahead to her first triathlon this summer. Check out her blog via www.bananasforbalance.com

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Spinach and Pear Soup by Shirley Plant

January 12, 2014 By Leave a Comment

Spinach and Pear Soup

3 tbsp olive oil
1 cup sushi rice or long grain white rice
1 medium onion, diced
4 bay leaves
1 tsp cumin
3 large carrots, diced
2 pears, cored, peeled and diced
2 cloves garlic, minced
1 large bunch spinach, washed and chopped
5 cups water
1 cup apple juice
a couple dashes toasted sesame oil
sea salt and pepper to taste

In a large soup pot, saute onions in olive oil for a few minutes. Add carrots and saute for another few minutes. Add in rice, cumin, pears, garlic and stir. Add in bay leaves, water, juice and simmer. Cover and let cook for 15 minutes or until rice is done. Remove bay leaves, add in more water or juice if the mixture is too thick ( liquid amount depends on the rice you’re using.) Add some toasted sesame oil. Blend with a hand blender, but only until soup is chunky. Enjoy!

Yields 8 cups

Shirley Plant- Nutritionist/ Dietary Consultant
Author of Finally… Food I Can Eat, a dietary guide and cookbook for people with food allergies, and those looking for healthy, tasty recipes. Need help with menu planning, contact Sheri for a consult and get back into healthy recipes everyone loves!
info@deliciousalternatives.com. Follow Sheri on twitter @sherrecipes and on Facebook- Finally Food I Can Eat

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Stick to your Healthy Lifestyle by Helen Agresti, R.D.

January 9, 2014 By Leave a Comment

How to stick with your Healthy Lifestyle

 

Focus your attention in 3 major areas:

 

1. Work your body!  Schedule 3-5 days of exercise each week.  If you typically hit a plateau or experience boredom a month or two into the New Year, the next few tips will serve you well.

Instead of a mid-week rest day, add in a stretching or yoga class to your routine.  Keep your fitness momentum going while also allowing sufficient rest and recovery for your muscles. Consider including restorative-type exercise into your routine.

Try something new.  Whether it’s a personal training session or a spin class, surprise your body and metabolism with a completely different type of workout.

Be accountable.  Pair up with a friend or family member.  Studies have shown that we are more apt to stick to our workout routines if we have a set time and place to meet someone.  Having a workout buddy to lift your spirits on those days you don’t feel like exercising is an essential motivator.

2. Prepare ahead for the mid-day slump.  Pack wisely for those times of the day when your healthy eating habits are challenged (typically between 3pm and 5pm.) Have a healthy snack packed for that time of the day when you feel like attacking the nearest vending machine or MacDonald’s drive-thru.  Cheese and crackers, sugar snap peas and hummus, and lightly salted pistachios are healthy mid-day snacks and travel well.

3. Reach for the fabulous 5.  Five servings of fruits and vegetables throughout the day will keep you looking younger and feeling more energized.  The beauty of theses colorful super foods is that they rotate their deliciousness throughout the 4 seasons.  Take advantage of their power packed nutrients by spreading 5 or more servings among breakfast, lunch, dinner, and snacks.  Make this nutrition goal for yourself and your family: try one new fruit or vegetable every week by incorporating it into a meal or snack.

Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti and on the web www.pronutritionconsulting.com

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Medical Clearance to Exercise: Necessary? By Sarah Johnson

January 7, 2014 By Leave a Comment

If you’ve recently joined a gym or enlisted the guidance of a Fitness Professional, you may be asked to provide a Medical Clearance to Exercise.

Medical Clearance to Exercise: Necessary or Waste of Time?
 

Is medical clearance to exercise really important?
Yes. Safety is top priority. We want you to get in a great workout, and we want to be sure you’re doing it in a safe manner.

How to obtain medical clearance to exercise? Getting medical approval prior to starting an exercise program shouldn’t be difficult.  Your Fitness Professional should hand you a form for your physician to review and sign. Call your doctors office and simply request that your physician review and email/fax/mail in your facility’s clearance form. Once it’s received and discussed with your Fitness Professional, you can usually begin your workout immediately.

What if you don’t have a regular doctor to review the form? Ask your friends for the name of their doctor. Having a doctor who is familiar with your health history is of benefit to everyone. Make an appointment and proceed from there.

WHY is medical clearance important? Exercise should be enjoyable and effective. There are many medical issues that may affect the type, duration or intensity of exercise you should be performing: high blood pressure, heart rate limitations, bone or joint injuries and others. You may not even be aware of your medical conditions until consulting with your doctor. It is very important that your fitness instructor or gym facility knows that you may have some restrictions before beginning an exercise program because:
A) we don’t want you to get hurt or further injured.
B) you may not be able to reach your goals as quickly or effectively without some modifications due to your considerations.

Once medical clearance has been accepted, you’ll be on your journey to better health!

Follow Sarah on Twitter @SarahJChicago

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No-Bake Snack Bars by Heather Mangieri, MS, RD, CSSD

January 5, 2014 By Leave a Comment

These no-bake bars are quick to prepare and make a great snack!

Ingredients:
1 cup rice cereal (such as Rice-Krispies or equivalent)
1 cup uncooked quick-cooking oats (whole or ground in food chopper)
1/3 cup nut butter (almond, cashew, peanut, etc)
¼ cup chopped dried fruit (your choice)
¼ cup chopped nuts (walnuts & almonds work great but use what you like)
¼ cup brown rice syrup (or honey or molasses)
1 Tbsp honey (save for the end)
2 Tbsp dark brown sugar
3 Tbsp ground flaxseed
1 tsp vanilla extract
1 tsp ground cinnamon

To Prepare:
1. In a large bowl, combine the rice cereal, oats, flax, cinnamon, dried fruit and nuts. Mix well. A large bowl is recommended because you will need extra room for when the other ingredients are combined later.
2. In a small saucepan, bring the syrup & brown sugar to a boil (stir constantly); remove from heat.  Stir in the nut butter and vanilla.
3. Pour the hot nut butter mixture into the bowl of dry ingredients, stirring well (mixture will be thick.) Use a piece of wax paper to press the mixture into an 11 x 9” pan (that has been sprayed with cooking spray.)
4. Let cool.
5. Drizzle the 1 Tbsp of honey over the top of the pressed, cooled mixture. Cut into 12 bars.
6. Wrap each bar individually in plastic wrap.  Store in the refrigerator.

This recipe makes 12 bars. Each bar contains 140 calories, 6g Total Fat, 19g Total Carbohydrate, 4g Protein.
Enjoy!

Heather Mangieri is a national media spokesperson, registered dietitian and owner of Nutrition CheckUp in Pittsburgh, PA. For more information visit nutritioncheckup.com. You can follow Heather on Twitter @nutritioncheck and join her Facebook community.

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Choosing Health Resolutions that Stick! By Andrea D’Ambrosio, RD

January 2, 2014 By Leave a Comment

How to Choose Health Resolutions You WILL Keep:

What is the point of making a resolution for living better, healthier lives if it is not maintainable? Here are my 4 best tips for weight loss and great health. All my tips are achievable and sustainable!

1. Focus on “life-long change” – Ditch all those fad diets, the hunger strikes, the elimination diets and take charge of your health with real foods that taste good! Remember that any valiant effort to lose weight that involves deprivation and/or extreme exercise is unsustainable; you will eventually default to your old habits. Strategies that are enjoyable are sustainable!

2. Fill up with Fibre: Fibre fills us up on few calories; it slows digestion, lowers cholesterol and stabilizes blood sugars. Choose whole grains (ie. oatmeal, quinoa, brown rice, barley) and b-fast cereals with more than five grams of fibre per serving. Add 1.5 Tbsp of chia seeds to cereal and yogurt to boost fibre at a meal or snack.

3. Take the stairs: Taking the stairs burns twice the number of calories as walking. Stair climbers also have greater leg strength and better aerobic capacity. Climbing just two flights of stairs daily could equate to a 6 pound weight loss per year. Similarly, if you did six flights a day, this could be a 18 pound weight loss over one year.

4. Learn to cook! We have become increasingly dependent upon processed, convenience and restaurant meals. Similarly, our taste buds have become accustomed to crave these types of high fat, salt laden and high sugar foods. Cook your own food more often to improve your dietary quality and decrease your reliance on processed foods. Your waistline will
thank you for it!

Andrea D’Ambrosio is a Registered Dietitian and owner of Dietetic Directions, a dietary counseling and education company in Waterloo, ON. (www.dieteticdirections.com). Follow her on twitter @DambrosioRD or like her page on Facebook https://www.facebook.com/andredambrosiord

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Thank You for Encouraging Healthy Lifestyles

December 31, 2013 By Leave a Comment

Encouraging health living by example is a powerful trait. Check out the following businesses who believe in healthy living and are passionate about sharing the benefits with others. Simply visit their website to learn how they can assist in your healthy lifestyle!

JOIN US on Twitter every Monday at 5pm(Pacific)/8pm(Eastern) for our Motivational-Monday Fitness Chat!

THANK YOU to our December Fitness Chat Sponsors!

Flip2BFit. Peak your kids interest to be active through the innovative games. Ideal for the whole family to play on a weekend, for a group activity at a birthday party, or for teachers to have on hand as a rainy day activity. Their games encourage self-esteem all realized through the spin of a wheel and the flip of a card! Follow them on Twitter @Flip2BFit.

Drink Chia. Drink Chia is an innovative all natural chia seed beverage that offers an alternative to sugary and stimulant laden drinks. Drink Chia provides enhanced hydration, endurance and immune system support. They are the only chia drink that has the power of chia with B-complex vitamin, selenium and zinc as well as being rich in plant sourced-omega-3 fatty acids. Follow them on Twitter @DrinkChia.

All3Sports. All3Sports is your triathlon training and racing solution! You’ll find everything the sport of triathlon requires including apparel, bikes and wetsuits. You’ll also find everything needed for the independent sports of Running, Swimming and Cycling. With one click to their website you’ll enjoy top products complete with professional knowledge and excellent customer service. For new product and special promotion information, follow them on Twitter via @all3sportscom.

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Leaders, Teachers and Coaches: 2013 Twitter Must-Follow List

December 29, 2013 By 3 Comments

Follow these Healthy Living Professionals for coaching, leadership, mentoring and guidance to live your healthiest and most fit! Health Your Way Online proudly presents our 2013 Twitter Professional’s Must Follow List.

THANK YOU ALL for your encouragement, dedication and passion for healthy living!

 

@SmashFit Heather Frey

@thebikinichef Susan Irby

@MaggieAyre Maggie Ayre

@MoveLiveLearn Amanda Stanec, PhD

@LoRoRD Lori Rosenthal, RD

@CarlaYoung Carla Young

@HelenAgresti Helen Agresti RD

@BobChoat Bob Choat

@marathonmom217 Amy Dedic

@lmaydak Laura M

@slowswimmer Kenny Steil

@chrisfreytag Chris Freytag

@ThriveFit Pamela Hernandez

@30secondmom 30 Second Mom

@AskDocG Deborah Gilboa, MD

@ShapeHerEsteem Shaping Her Esteem

@LifeCoachMary Mary Allen

@NutritionCheck Heather Mangieri RDN

@InspiredRD Alysa Bajenaru, RD

@runwiki Lisa McClellan

@TonedandFit Toned and Fit

@FitnessToGo  Tera Busker

@SarahJChicago Sarah Johnson

@LoriShemek Lori Shemek PhD, CNC

@kerigans Keri Gans

@YourCoachNicole Nicole Burley

@FitExpertJess Jessica Matthews

@StressFreeKids Stress Free Kids

@Smart_Kitchen Kathy Smart

@bemorehealthful Rachael Roehmholdt

@PTGen Gen Levrant

 

 

 

 

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What to wear on your next run: A guide for every climate by Jason Saltmarsh

December 26, 2013 By Leave a Comment

Wondering what to wear during your next run? Choosing the proper clothing and gear is important to your performance, your safety and your enjoyment.

Remember the classic runner’s rule: Always add 20 degrees (F) to the temperature outside, and then dress appropriately. Example: If it is 72 degrees outside, it will feel like 92 degrees during your run.

 

Above 85 F (29.4 C)
At this temperature run with as little on as possible without upsetting your neighbors or the local authorities. Hydrate often during your run, run a course that allows for you to stop and get home quickly without being stranded too far from home (repeat loops). Let someone know you’re out there before leaving.

Try to run in the early morning or early evening hours to avoid the hottest part of the day. Watch for signs of  overheating. Think about taking the day off or going for a swim.

Shoes, socks, shorts, sunglasses, sunscreen, visor or cap (pre-soaked and frozen)

Phone in case of emergency

75 to 84 F (23.8 to 28.8 C)
Remember that your body will heat up quickly on the run. You’ll want to hydrate appropriately and avoid the midday heat if possible.

Wear reflective gear if you are headed out before sunrise or after sunset.

Shoes, socks, shorts, sunglasses, sunscreen, visor or cap, singlet or tech t-shirt optional

60 to 74 F (15.5 to 23.3 C)

This is a nice temperature for running. Enjoy the experience.

Shoes, socks, shorts, tech t-shirt, sunscreen

45 to 59 F (7.2 to 15 C)
Great racing weather! Marathoners and half marathoners rejoice. These days were made for PRs. You’ll want to warm up with an extra layer and have it ready to put back on when you finish.

Shoes, socks, shorts, long sleeve or short sleeve tech shirt, sunscreen, light jacket for warm-up

35 to 44 F (1.7 to 6.7 C)
These temps may be a bit too cool for the spectators, but the runners are still feeling great. Be sure to stay warm before and after your run with a jacket and sweatpants. You might consider a pair of light gloves and a hat. The most dangerous part of the day is post-run if you are sweaty and exposed.

Shoes, socks, shorts, long sleeve shirt, light gloves, beanie, lip balm, pants and jacket for warm-up and post-race

Light leggings are optional for those who are averse to the cooler temperatures

25 to 34 F (-3.8 to 1.1 C)
Welcome to winter running! The temps may be dropping, but that doesn’t mean you have to drop your mileage. Layers are key when dressing to survive cold temperatures. But, you don’t want to sweat too much, so be sure to wear breathable layers made for running.

Shoes, socks (wool), leggings/tights, tech t-shirt, running jacket, gloves/mittens, hat, Vaseline on face, lip balm

Below 25 F (-3.9 C)
This is when you start to consider the benefits of a gym membership or a treadmill. Only the truly dedicated/crazy ones are out there on days like this. But some of us can’t be caged and just need to be free. Choose a course that allows for you to return home quickly if you need to (repeat loops.) Let someone know you are out there before you leave.

Shoes, socks (wool), leggings/tights with shorts over them, long sleeve tech shirt, additional tech t-shirt, running jacket, mittens, hat that covers your ears, neck warmer or collar turned up on jacket, Vaseline on your face, lip balm, sunglasses.

Phone in case of emergency

Rain
Wear a hat to keep the rain out of your eyes

Consider nip guards or bandaids to avoid painful chafing from heavy wet clothing

Vaseline on other chafing areas

Waterproof shell if temperatures allow it

No shirt if temperatures (and local laws and customs) allow it

Vaseline on toes and heels

Snow
Winter gear (see above)

Reflective safety clothing

Shoes with modified spikes or non-slip treads attached

Ace bandage or gaters wrapped around your ankles if the snow is deep enough to get in your shoe and cause discomfort

Vaseline on face

Lip balm

Wind
Windbreaker if appropriate

Sunglasses

Vaseline on face

Lip balm

Safety is paramount! Remember: There are some weather and climate conditions that are too dangerous for anyone to be out running on the roads or trails. Always use good judgement and stay safe to run again another day.

Other ideas? What did I forget to mention? Let me know in the comment section.

Jason Saltmarsh is an competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he raced his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com

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Group Exercise: Worthwhile? By Sarah Johnson

December 23, 2013 By 2 Comments

Should group exercise be part of your fitness plan:

Accountability can be one of the biggest motivators to keeping your exercise routine.  Having someone hold us accountable means another person is expecting us: to show up, to work hard and to not let them down.

You can hold yourself accountable – by making a promise to exercise every weekday morning,or by weighing yourself daily – OR another effective way to stay accountable is to work out with someone else!

Here are just a few ways group fitness classes will hold YOU accountable for your fitness:

Establishes a regular schedule. Group exercise classes and small group training are a great way to establish a regular and safe exercise routine. With an instructor to monitor your form, you can be sure you’re doing each exercise correctly.  Don’t be afraid to ask if you’re not sure you’re performing the movement correctly – the instructor is there to help!

Adds the fun into your workout. Do you like choreography? Dance-based classes are very popular right now.  Not a lot of time? Time will fly in a High Intensity Interval Training class!

Become a class-regular. Once you’ve found a class you enjoy, try to attend regularly.  Introduce yourself to others in the class and the instructor, make new fitness friends – we love learning our members’ names!  Before long, you’ll find that if you have to miss a class, the class will miss you!

That’s accountability – you now have an exercise program to look forward to that’s safe, effective and fun!

Follow Sarah on Twitter @SarahJChicago

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