Your Fitness and Health Tips and Advice from Health Your Way Online

5 Easy Steps to Becoming a Runner by Jason Saltmarsh

September 27, 2013 By hywo Leave a Comment

My Story
Four years ago I was overweight, had trouble sleeping, made poor diet choices, worked long hours, and was on the precipice of a mid-life crisis. I decided that I wanted to be here to see my grandchildren and great-grandchildren. I wanted to be active and set a good example for my family. So, I decided to run.

Today, I’m fifty pounds lighter, I’m a competitive master’s runner and I feel healthier than ever. This November, I’ll be running in the New York City Marathon.

Step 1 – Have a Plan
My running actually looked a lot like walking to those who saw me struggle down the road during the first few months. However, the thing that helped me get on track was having a plan AND sticking to it. I could look at my calendar and plan accordingly for every workout. The beginning is the most challenging time, because you are forming new habits and breaking old ones.

Creating a calendar is essential to staying on track. Protect your workout time. Don’t compromise. This is important for you. I would recommend putting that calendar in a place where your family and others can see it and support you. It keeps you motivated and accountable.

Step 2 – Set a Goal
My first goal was a local 5K race. I decided when I began training that I would complete a 5K race within three months. Time should be of no concern.

Finishing should be the goal the first time you race or run a new distance. Find local races by searching online or talking to others in the running community that you may already know. Choosing a local race has a few advantages. First, you can easily make it to your race without a lot of logistical planning and expense. Second, it is easy to have your family or friends there to support you. And third, you will hear about the race in the local media outlets and be reminded of your goal as you train.

Step 3 – Eat Well
I chose a few easy steps to get my diet under control. I stopped eating as many bad things, and ate more good things. I stopped going out for lunch, and brought my own to work. I focused on less sugar and cut out surgary drinks altogether.

Challenge yourself: Try eating two servings of vegetables with dinner. Try eliminating sugary desserts for 4 weeks. Try eliminating alcohol for 4 weeks. Try not to eat anything that comes in a box with heating instructions for 4 weeks. These little measures will result in huge health and weight-loss benefits.

Step 4 – Sleep Well
I find that eight hours of sleep each night keeps me in good condition both mentally and physically. Your body needs time to repair and adjust to the stress of a new training regimen so that it can grow stronger.

Be sure to reap the benefits of your hard work by letting your body rest. You may want to give yourself a curfew for a few weeks and see how it goes. If you run in the early morning hours, you’ll probably miss some of your favorite nighttime TV shows. That’s what the DVR is for!

Step 5 – Stay Flexible
Life is unpredictable. Not everyone responds to training the same way. You’ll have good days and not so good days. That’s OK. Listen to your body and rest when something hurts. The individual workouts are not as important as the overall training effort.

There are communities of runners (both online and off) that support, encourage, motivate and challenge each other to reach their goals. Local running clubs can usually be found either online or by visiting running specialty shops. Online, you can turn to your social networks such as Twitter, Facebook, Google+ and the blogging community for more information and resources.

Stay focused. You can do this.

By Jason Saltmarsh. www.SaltmarshRunning.com – Run for your life!
Twitter @SaltyRuns

Filed Under: Your Fitness Tagged With: exercise, get fit, healthy lifestyle, how to be a runner, how to run, how to start exercise, lifestyle changes, running, running fitness

Healthy Chicken Tortilla Soup by Helen Agresti, R.D.

September 24, 2013 By hywo Leave a Comment

Autumn has arrived. Embrace the shorter days and colder weather by pulling out your slow cooker. Simply toss in the ingredients in the morning, then return home where a warm, ready to eat, healthy meal for the whole family awaits. What could be easier?

Healthy Slow Cooker Chicken Tortilla Soup

Ingredients:

1 (3-4 lb.) store bought rotisserie chicken, skin removed, meat shredded

1 (32 oz.) box fat-free and low-sodium chicken broth

2 (14.5 oz.) cans chopped stewed tomatoes

1 Tablespoon garlic, minced

1 (4 oz.) can green chilies, chopped

1/2 cup salsa (mild)

1/2 cup salsa conqueso (medium)

1/2 cup cilantro, chopped

1 Tablespoon cumin, ground

2 cups Mexican cheese

light sour cream

tortilla strips

Directions:

1. Combine all ingredients in slow cooker except cheese, sour cream, and chips.

2. Cover. Cook on low 6-8 hours.

To serve, ladle soup into bowls. Top with sour cream, cheese and chips.

Recipe by Helen Agresti. Helen 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

Filed Under: Your Fitness Tagged With: chicken recipes, chicken tortilla soup recipe, crockpot recipe, healthy meals, how to cook healthy, low calorie meals, slow cooker recipes

Break-Time: At-Your-Desk Stretching

September 22, 2013 By hywo Leave a Comment

Unfortunately sore, tired, painful muscles and joints are a regular and ongoing challenge for those who work in front of a computer. However, there is help! Welcome to the world of ergonomics. Ergonomics involve fitting a worker to his/her work space. An ergonomic evaluation will review posture, reach and focal points, including such angles as seat height, monitor position and keyboard placement just to name a few. A proper fit prevents many of the overuse conditions we may experience, such as cumulative trauma disorders, repetitive stress injuries and repetitive motion injuries. We know of these conditions as tendonitis, sprains, strains, carpel tunnel syndrome, neck/back pain, and bursitis.

One beneficial action to take right now is to take mini-breaks during your work day, school day or study day. Here are several stretches with which to begin: (As always, consult your doctor before beginning any exercises.)

Reach up and over stretch. Reach both arms straight up overhead. Lean to your right, then your left.

Wrist circles. Circle your wrists 5 times one direction, then 5 times the opposite direction.

Extend fingers stretch. Make a fist, then extend and straighten your fingers.

Hands behind body with chin to chest stretch. Lace your fingers behind your body. Keeping your torso upright, extend your arms, and press your hands down toward the floor. At the same time lower your chin toward your chest.

Arms out to sides stretch. Extend both arms straight out the sides of your body. Keeping your arms parallel to the floor and your palms facing forward, pinch your shoulder blades together and pull your arms back.

Hands behind head stretch. Lace your fingers and place your hands on the back of your neck. Keeping your hands in place and your torso upright, pinch your shoulder blades together and pull your elbows wide.

Palm down and in stretch. Extend your right arm in front of your body with your palm facing the floor. Curl your fingers in while bending your wrist down and in. Repeat with your left arm forward.

Arms overhead with look up stretch. Lace your fingers and reach both arms up overhead until your elbows are straight. Look up to the ceiling.

Investing in a professional ergonomics evaluation, taking breaks and doing a few stretches or range of motion exercises during the day will help reduce common overuse injuries we find in the workplace. You’ll also improve work efficiency as well as comfort during your day.

Filed Under: Your Fitness Tagged With: decrease muscle tension, desk stretches, fitness, flexibility, getting healthy, healthy lifestyle, how to exercise at work, how to stretch at work, stress relief

Girls, You Need to Lift Weights! By Maggie Ayre

September 19, 2013 By hywo Leave a Comment

5 Reasons Every Teen Girl Should be Familiar with a Heavy Pair of Dumbbells

I’m afraid stories that lifting weights will make you bulk up simply aren’t true. Our bodies simply don’t contain enough testosterone for that to happen. So let’s lift weights for these 5 awesome reasons instead.

Lifting weights burns fat. If you’re looking to slim down then you must lift weights. Lifting weights raises the body’s metabolism forcing it to burn more fat.

Lifting weights develops strong bones. We need strong bones to support strong muscles. Lifting weights increases bone density. Strong bones are less likely to fracture or break plus you’re reducing the risk of osteoporosis as you age.

Strength training increases energy levels. As your metabolism increases so will your energy levels. You may find that you’re eating more too but if you’re not gaining fat and what you’re eating is good for you who’s complaining?

Strength training decreases stress levels. Lifting weights leads to an amazing series of events.
Firstly, exercising increases your dopamine levels making you happier. Secondly, your confidence soars as you realise how strong you are and the exercises you can do. Subsequently, your confidence in all areas of life shoots up and with this your stress levels decrease markedly.

Lifting weights increases your strength. OK, so I know stating lifting weights makes you stronger is pretty much common sense but it still needs to be said. What makes it cooler is that at the same time as your strength increases your co-ordination and spatial awareness get much better.

So, girls what are you waiting for?

Maggie Ayre is the UKs leading Fitness Coach for Teen Girls. Email maggieayre@mail.com for more information. As well as one-to-one and small group nutrition and fitness work with teens she has developed the 3G Program designed to be run at schools as part of the PE curriculum. She also offers mentoring for PE departments on how to re-engage teen girls with PE and has recently published her third book; “Nutrition for Exam Success – A Parent’s Guide” which is now available as a Kindle and paperback at Amazon.

Filed Under: Your Fitness Tagged With: girls and exercise, girls and sports, healthy family, teen athletics, teen fitness, weight training, youth fitness

One-Dish Wonders! By Helen Agresti, R.D.

September 18, 2013 By hywo 1 Comment

This time of year brings shorter days and less time to prepare healthy meals at home. Without proper planning, home cooking doesn’t always happen. I wish I could use the most common excuse of not having enough time in my day but let’s face it, there’s plenty of time in our day for something this important. Especially on Sundays, there’s sufficient time to execute a game plan for the week ahead. There’s nights during the week that are filled with client meetings and kids activities which makes the idea of ordering out very enticing. Convenience food is everywhere and it certainly contributes to the rising rates of obesity, heart disease, Type 2 diabetes, certain cancers and other health related disorders.

With that in the forefront of our minds, here are a few one-dish wonders that will satisfy you and your healthy family:

Healthy Baked Chicken Marsala

Ingredients

No-stick cooking spray
4 chicken breasts
1/4 c white cooking wine
1/4 c marsala cooking wine
1 medium shallot, finely chopped
1 tablespoon garlic, minced
1 sprig fresh rosemary
1 teaspoon sea salt

Directions

1. Preheat oven to 400 degrees F.
2. Spray casserole dish with no-stick.
3. Pour half the white and marsala wine in the casserole dish.
4. Sprinkle half the onion, garlic, rosemary, and salt on top of wine.
5. Place chicken breast on top.
6. Pour the remainder of the white and marsala wine over top of
chicken.
7. Sprinkle the remainder of the onion, garlic, rosemary, and salt on
chicken.
8. Bake 20-25 min. or until internal temp of chicken reaches 165 degrees F.

*If you have time, allow the chicken to marinate in a Ziploc bag with all the ingredients prior to baking.

Waist Slimming Quinoa Salad

Ingredients

3 cups Quinoa, cooked
1 tablespoon extra virgin olive oil
1 tablespoon balsamic glaze
1/2 c seedless cucumber, diced
1 avocado, diced
1 mango, diced
1/3 c cilantro, finely chopped
1/4 cup red onion, chopped
1 lemon, juiced
1/2 teaspoon sea salt

Directions

Combine all ingredients. Serve warm or cold.

~Enjoy!

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

Filed Under: Your Fitness Tagged With: chicken marsala recipe, easy recipes, fast meals, healthy meals, how to eat healthy, nutritious cooking, quinoa salad recipe

Back-to-School Healthy Eating Tips by Michele Stalker

September 16, 2013 By hywo 2 Comments

Yes, it can be done!

It’s that time of year again when the children return to school and routines fall back into place. One of the most dreaded tasks for parents is making and packing healthy snacks. What if I told you there is a solution that will free up your time and eliminate this task from your long to-do list? Does this sound too good to be true? Well, with a little preparation and planning, it can be done.

Step 1: Educate about Healthy Lunches

Sit down with your children and help them prepare a list of foods they enjoy to eat. Consider separating your list into the different food groups such as Protein, Fruits and Vegetables, Grains, and Dairy.

You could also think about dividing things into categories such as Main Meal (i.e. sandwich or wrap, leftovers in a thermos, etc.), Fruits & Vegetables, Snack (i.e. crackers, dried fruit, popcorn, etc.), and Treat (muffin, cookies, etc.). As time goes on, they can add to their list when they try foods they like. Most schools now have nut-free policies, so remember to make sure you keep this in mind when selecting appropriate foods.

Step 2: Select Litterless Containers

Take a look at your children’s lunch box or lunch bag and decide what system might work best for you. Keep in mind what kind of food they like to eat. If they like sandwiches, you might need containers or reusable sandwich wrappers. If they prefer hot lunches, they might need some thermoses. There are so many options available either online or in stores. Involve your children in picking out the right products for their lunch. Have fun with it! Be sure to label everything so you have a better chance of having things returned if they end up in the lost and found.

Step 3: Prepare a Lunch Station

Dedicate some space in your kitchen that is easily accessible for your kids so they can prepare their lunches. You will need to clear out a shelf space in a lower cabinet or perhaps a drawer. Stock this space with their lunch bags, containers, water bottles, a small cutting board, approved snacks, and other food they like for their lunches. Other suggestions include storing small containers of leftovers in the freezer for days they want a quick hot meal (just heat & put in a thermos in the morning).

It may take some time at first to assist the kids in the preparation of their lunches. However, once they have mastered the art of lunch making, then step back and let them do it themselves! You might even notice they will come home with most of it gone. Go ahead, what are you waiting for?

By Michele Stalker (www.morganizedmom.com)

Filed Under: Your Fitness Tagged With: healthy family, healthy kids, how to have kids eat healthy, Nutrition

Squash: A Superfood? By Lori Rosenthal

September 12, 2013 By hywo Leave a Comment

Fall has arrived and with it came a slew of delicious, seasonal fruits and vegetables to enjoy. One that should definitely not be missed is winter squash.

Winter squash comes in a wide variety of colors, shapes and sizes, each with a unique flavor profile and texture. When selecting winter squash, opt for those that feel heavy for their size and have a hard, undamaged rind.

The most popular types are butternut, acorn and spaghetti squash:

Acorn Squash: Acorn shape, dark green skin with hints of orange or yellow and pale yellow-orange flesh. It has a sweet, nutty flavor.

Butternut Squash: Pear shape with beige/tan skin and sweet, orange flesh.

Spaghetti Squash: Long, oval shape with yellow skin and flesh. When cooked and removed from the skin with a fork, it forms spaghetti-like strands, making it a healthy alternative to pasta.

Winter squash is an excellent source of vitamin C, packing half of our recommended daily dose in just one cup. It’s also an excellent source of vitamin A, getting its yellow-orange pigment from carotenoids, which include beta-carotene (may reduce risk of macular degeneration.) The darker orange the squash, the more carotenoids it contains. Both vitamin A and C are antioxidants, compounds which protect our cells from damage caused by free-radicals, reducing risk of cancer and heart disease. Winter squash is a good source of dietary fiber, containing approximately 6 grams per cup. Fiber not only keeps us feeling full for longer, but also improves gut motility, promotes blood sugar control, has a cholesterol lowering effect and protects us from various forms of cancer.

Winter squash is not only packed with health promoting nutrients; it’s also easy to cook, delicious and very versatile. When preparing squash, steaming is one of the fastest and healthiest cooking method. All it takes is four simple steps: halve, de-seed, peel and cube. Squash can also be baked, broiled, roasted, sauteed, boiled or microwaved. When microwaving a whole squash, be sure to puncture the skin in several places with a fork or knife to prevent it from exploding.

This is one of my favorite winter squash recipes. It is tasty, simple to prepare and freezes well. Serve it with a dollop of low fat, plain yogurt for protein and added flavor.

Butternut Squash and Apple Cider Soup

1 butternut squash (1 1/2 pounds)
1 tablespoon olive oil
1 cup chopped onion
1 clove peeled, minced garlic
3 slices fresh, peeled ginger
1-14 oz can or box of low sodium vegetable broth
1-1/2 cups apple cider

1. Peel squash with a vegetable peeler (from stem to root) and cut lengthwise with a heavy knife. Scoop out the seeds with a large spoon, cut lengthwise again and then into chunks.
2. Heat olive oil in a large pot. Add onion and garlic.
3. Once they have softened (~5 min), add ginger, squash, vegetable broth and cider. Cover and cook over a medium flame for approximately 20 minutes or until the squash is very soft.
4. Remove from heat, uncover and let cool.
5. Puree in a blender, food processor or with an immersion blender. Adjust the thickness with additional cider if desired.

Lori Rosenthal, MS, RD, CDN
Bariatric Dietitian
Twitter: LoRoRD

Filed Under: Your Fitness Tagged With: healthy living, healthy recipe, nutritious recipes, squash recipes, veggies

Stop Trying and Start Doing! by Joanne P. Stein

September 10, 2013 By hywo Leave a Comment

Why aren’t you manifesting according to your timelines or specifications?

It’s because we often don’t take the necessary actions to make dreams become reality and it starts by our use of one little three-letter word — TRY.

Set a clear intention of what you want. This can be a financial goal, a health goal, a relationship goal or any other type of goal that will give you more joy in your life.

Take Action. Don’t just try to do a little bit more, actually do it! Have you ever noticed that the harder you try, the less you get accomplished? Why is that? From my perspective, it seems like when I’m trying I have an underlying assumption of failure. It’s as if I’m making an excuse for why I won’t be able to accomplish something. If you heard someone say “I’m trying to get the report finished on time”, how would you interpret it? Would you have confidence that the report would be ready on time? Probably not. More likely, you’d assume that it wouldn’t be completed on time and you’d probably be right.

Start doing. Trying will give you excuses while doing will get you results. The difference between trying and doing is in your attitude. Trust that you’ll succeed rather than fail and then roll up your sleeves and get to work. Remove the word “trying” from your vocabulary, and notice how much that simple step clarifies your activities. You’re either doing it or you’re not. You’re either taking action or you’re not.

Forget about trying. Trying is barely more effective than idle wishing. Stop trying and get going even if it’s just one baby-step at a time. You eventually will realize that the way you treat yourself, others, and planet earth determines the quality of your life. Instead of “trying” we’re “doing” and our life changes for the better.

So what positive step can you take NOW that will bring you closer to achieving the type of life you really want? Go for it!

By Joanne P. Stein, Joyologist, www.bestcoach4u.com

Filed Under: Your Fitness Tagged With: goal setting, healthy lifestyle, how to get motivated, how to get results, how to succeed, improve motivation, increase effectiveness, increase productivity

Is Sleep Really Important? By Rachael Roehmholdt

September 6, 2013 By hywo Leave a Comment

Getting great quality sleep is something that comes naturally to all of us. After all, as infants, it’s the one thing we do best. As we grow up, sleep becomes less and less important to us. As adults, our actions throughout the day threaten our sleep quality with caffeine, highly stressful lives, and constant availability to cell phones, screens and TV’s. It’s no wonder that our sleep is one of the first habits that slips away when life gets hectic.

Quality is more important than quantity when it comes to sleep, which is why it is a priority of living a healthy life. Don’t believe me?

Here are three reasons why great quality sleep should be included in every healthy living plan:

1. Sleep quality affects your stress response.
When stressed, our bodies produce a hormone called cortisol which heightens our senses and keeps us alert for the situation we’ve encountered. Without being able to fully relax with quality sleep, our stress levels never fully recover after this response. With heightened awareness and stress, our likelihood of getting great sleep becomes even more difficult.

2. Sleep affects your digestion.
Digestion, absorption and assimilation of food takes quite a bit of energy from the body. In order to do this with ease, great quality sleep is required to let your body fully take advantage of that restful cycle.

3. Sleep curbs inflammation.
Increased amounts of inflammatory hormones are released into the blood when the body has not had time to get adequate quality sleep. This inflammation is a common link for many common illnesses, like heart disease, diabetes and stroke.

Make the effort to add great quality sleep to your healthy living plan. Your body and your health will thank you for years to come.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.

Filed Under: Your Fitness Tagged With: adquate sleep, health benefits of sleep, healthy lifestyle, healthy living, sleep, why sleep is important

Increase Motivation to Get Unstuck by Nicole Burley

September 4, 2013 By hywo Leave a Comment

Does Your Shift Need a Shove?

You swore that this was going to be the year that you dropped 20lbs/changed jobs/started a new career. You really meant it when you said it, too. But somehow, as the days and weeks passed, and as life got in the way, those goals fell by the wayside and nothing has changed.

It’s frustrating when you want things to shift in your life, but you find yourself feeling terribly stuck. The truth is that nothing shifts unless YOU make it shift. Your life requires your participation – and action.

Sometimes, though, if you’ve been stuck for a while, a shift isn’t quite going to cut it. Sometimes, you need a gentle, loving…shove.

3 Ways to Shove Yourself Into Action If You’re Stuck

1. Shout it from the rooftops.

Tell someone. Put it on Facebook. Tweet it. Send out a mass mailing. Whatever feels ‘public’ to you. When you share your goals with other people, you create instant accountability.

2. Choose something else entirely.

If you can’t seem to get started on your goal to stop drinking soda, then perhaps this isn’t the right time for that effort. Rather than force yourself to follow through on something that isn’t meaningful in this moment, why not choose a different goal? Choose something that resonates with who you are and where you are right now.

3. Ask for help!

Enlist a professional. A certified life coach can help you get out of your own way. Sometimes you need someone whose job is to challenge your thinking and encourage your growth. It’s also a GREAT way to stay accountable and banish your excuses.

What are some of your favorite strategies for helping yourself shift gears? Do tell!

Nicole Burley, M.Ed, ACC is a certified Life Coach and Health Coach and creator of the Healthy Habits Coaching Club. www.NicoleBurley.com

Filed Under: Your Fitness Tagged With: healthy lifestyle, how to get fit, motivation, setting goals, workout motivation