May 23, 2018

Your healthiest year yet… By Nicole Bryan

Make 2016 your healthiest year yet…
 
Here’s how to do it:

Adapt a current mindset. While you may have had a traumatizing dodge ball experience in junior high, ask yourself how that is relevant to your current state of fitness? Life is full of experiences, good and not so good. You can see the experience as a blockade or obstacle or as a stepping stone. Ask yourself, are you ready to let go of old unpleasant experiences regarding your health and fitness? If not, what do you need to move forward? Consider consulting a counselor if you’re unsure, joining a club or team for support, or enlisting the aid of a Fitness Professional. Being mentally and emotionally prepared for change is the first step of getting healthy. Physical fitness is merely one aspect of total health. Mental and emotional health and well-being are just as important.

Get a tune up. Just as your car needs a tune up every once in a while, so does your body and overall health. So if you haven’t had blood work done in a few years, do it now. If you have skipped the last few age recommended test, schedule them now. Suffering from aches and pains, irritations, concerns? Go see your doctor and check them off your list. The sooner you deal with whatever is nagging you, the sooner you’ll be on to your healthiest and most fit self.

De-clutter your health-related life. Clear out everything from your toothbrush to old sunscreens to old make-up. Donate your old fitness clothes that are tattered and torn. Spruce up your bedroom (replace old pillows) for a better night sleep. Clean out your fridge and stock with water and healthy foods. If you have old exercise or fitness equipment, for example exercise bands that have been sitting around, a treadmill that isn’t working properly, a stability ball that’s been rolling around the backyard, donate the item, recycle or toss it in the trash. Take this time to inject some fresh energy and clean air into your healthy living.

Stay relevant. Just as there have been advances in the fields of space discovery and engineering, there have been advances in the health and fitness fields as well. Pick one journal to subscribe to (many are free) online to stay up to date on new ideas and practices. Add in a few health websites to your current internet surfing favorites such as www.nih.gov and www.mayoclinic.com. Both are reliable sources of information.

Fitness is merely one aspect of overall health. Take a well-rounded, big picture approach to your healthy living for lasting results and benefits to make 2016 your healthiest year yet!
    

How to Get INSPIRED!

Have you fallen off-track with your fitness? Are your workouts lacking motivation? Is your exercise energy lagging? Here’s how to GET INSPIRED!

JOIN US for your weekly dose of fitness motivation, inspiration and FUN!

#HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter.

 

We chat about all things fitness: finding fun workouts, goal-setting, problem-solving, overcoming obstacles, hot new workouts, racing, community athletic events, just to name a few.

Joining in the fun is easy! Here’s how:

Log into your Twitter account
Enter #HealthyWayMag in the “Search Twitter” box.
Follow questions noted as Q1 (Question 1), Q2 (Question 2), etc.
To participate in the conversation answer using A1 (Answer 1), etc.
Chat and have fun with other fitness-minded folks!

 

Tomorrow, March 30th Fitness Chat is Sponsored by goChia!
GoChia is an innovative all natural chia seed beverage that offers an alternative to sugary and stimulant laden drinks. Low calorie and low sugar, plus the power of the mighty chia seed! GoChia 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. Find their Chia Bites now available in Costco NE region, and their Chia Drinks and Snacks available on Amazon.

POWER UP your workout motivation!

POWER UP your workout motivation!

Join #HealthyWayMag Fitness Chat tomorrow, Monday January 26, 2015 at 5pm(Pacific)/8pm(Eastern) on Twitter.

How does it work? Simply log into Twitter, enter #HealthyWayMag to join in the conversation as we chat all things fitness. Follow along with questions, offer your answers, chat with others and GET MOTIVATED!
 

Tomorrow, January 26th Fitness Chat is Sponsored by MilestonePod!
No more guessing when to replace your running shoes. MilestonePod is the easiest way to track miles on your shoes. Follow them on Twitter @MilestonePod.

Try a New Whole Grain this Week by Gretchen Scalpi R.D.

Most of us eat the same grains over and over again:  pasta, rice, and wheat.  How about trying a new whole grain in place of one of your old standbys?  One whole grain that we think is really worth a try is buckwheat.  Japan, China and Korea have been cultivating buckwheat for over 1,000 years and a favorite food item soba noodles made with buckwheat has become very popular in the United States.

Buckwheat flour is commonly added to commercial pancake mix and this is how most people even know of its existence.  However, buckwheat is much more than just an addition to a breakfast pancakes.  In its lesser known forms, there are many health and nutritional benefits that could make buckwheat a wonderful addition to a “whole foods” diet. Contrary to its name, buckwheat is not a form of wheat at all.

Whole buckwheat is a very nutritious food. The protein in buckwheat contains the eight essential amino acids. Buckwheat is also rich in many B vitamins as well as phosphorus, magnesium, iron, zinc, copper and manganese, and has Alpha-Linolenic Acid, which is one of the two essential fatty acids we must have in our diets.

In addition to its nutritional value, there are a few health benefits that make this food worth your consideration:

-Buckwheat is a high fiber food. 1 cup of cooked buckwheat groats contains over 4 grams of dietary fiber.
-Because it is high in fiber and has a low glycemic load, and is a good carbohydrate choice for people with diabetes.
-Many grains lack protein but buckwheat has more than corn, wheat or rice.
-Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure.
-Buckwheat is a gluten-free alternative to grains, which makes it a healthful grain alternative for people with celiac disease or wheat sensitivity.

Buckwheat Groats: hulled grains of buckwheat, triangular in shape and resembles other grains. The seeds from buckwheat can be used to make flour after being removed from the husk.

Buckwheat Kasha:  kasha, or roasted hulled buckwheat kernels, may be sold whole or cracked.  You may find it ground into coarse, medium, or fine consistencies. The variety you use will depend on the consistency you need for the dish you are preparing.  Buckwheat groats and the roasted version, kasha are usually cooked in a manner similar to cooking rice. Either can be used to make hot cereal, added to soups or casseroles, or used as a side dish.

You can find an abundance of recipes in cookbooks and on the internet that include buckwheat so now is the time for you to start adding it to your diet!

Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator and Certified Wellcoach®. She is the author of “The EVERYTHING Guide to Managing and Reversing Pre-Diabetes 2nd Ed.”, “The EVERYTHING Diabetes Cookbook 2nd Ed.”, “Virtual Grocery Store Tour: Getting The Most Nutrition Out Of Your Food Shopping”, “Pre-Diabetes: Your Second Chance At Health”, “The Quick Start Guide to Healthy Eating”, “The Quick Start Guide To Pre-Diabetes” and “Quick Start Recipes For Healthy Meals”.  Read her articles, recipes and blog at http://www.nutritionxpert.com and learn more about her books at http://www.gretchenscalpi.com.