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Exercise Tips for New Moms by Tatum Rebelle

April 24, 2013 By Leave a Comment

5 Essential Exercise Tips for New Moms

Get back to the basics:
Before resuming your exercise program post-delivery, always seek medical clearance from your doctor! It seems like there is always a new fitness trend promising quick and easy results. Do not fall for the marketing gimmicks! Stick to the fundamentals that have been proven to work.

For example, by exercising larger muscle groups you will burn more calories. Doing intervals is a great way to add intensity for even faster results. Walking each day is great exercise for both the mind and body.

Work smarter not harder:
Finding time to exercise as a new mom can be tough! Your daily workouts can be included in the activities that you’re already doing by learning exercises that include your baby.

Squats are tough on your thighs, and soothing for your baby. They can be done as you hold him or her against your chest and benefit you both. Exercises like pushups, plank, cat-cow, and bird-dog can be performed with your baby is lying underneath while giving them kisses and smiles. It’s a fun way to enjoy time together while also doing something good for you.

Invest in inexpensive equipment for your home like a stability ball and resistance band. That way there is no excuse not workout when you can’t get to the gym.

Walk before you run:
Build slowly back to your pre-pregnancy fitness routine. Do not simply jump right back in to what you were doing before.

It is necessary to repair the deeper ab muscles that have been stretched first. Do not start with crunches. You can begin to rehab your abs with deep breathing exercises, plank, bridge, and pelvic tilt.

If you were a runner then start with walking and jogging before returning to running. If you lifted heavy weights, start lighter and do high repetitions.

Simply going back to your old routine will do your body a disservice if you end up injured and can’t do anything at all.

Don’t compare:
Be patient and nice to yourself. Don’t compare your body or weight loss to celebrities. It is not fair to measure yourself next to someone who probably has a full-time trainer and chef, and whose profession possibly requires them to be a size 2.

Remember that it took 9 months to put the weight on, and to drop it overnight is not healthy or realistic. Steady, consistent exercise and weight loss is the best way to decrease fat and keep it off permanently.

Kegels:
Do them! I can’t stress this enough. Keeping your pelvic muscles strong is often overlooked, but so important.

Tatum Rebelle is a pregnancy and new mom fitness and nutrition expert. She founded of Total Mommy Fitness in 2005 after seeing an unnecessary tread of women opting out of exercise once the became pregnant and had young children. Find more  at www.totalmommyfitness.com and twitter @tatumrebelle.

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Why Race? Written By Hope Epton

April 7, 2013 By Leave a Comment

This article is sponsored by RecoFit.
Want to perform better and recover faster? Get to know RecoFit Compression Gear! www.Recofit.co. Their technical-fit and uniquely designed gear helps you get more oxygen to your muscles, reduce swelling and delay fatigue. RecoFit is the only compression gear that cuts their fabric in a cross-grain process; this means effective compression and no-slip positioning! Their breathable material disperses body heat and moisture, and has a negative ion charge to help oxygenate blood. As an American-made durable product, RecoFit’s specific manufacturing method allows users the exact amount of compression, exactly where they need it most. They offer 4 cost-effective products targeting legs, as well as arms. Founded by an athlete, tested on athletes, and made for everyone! Contact your compression experts directly at Recofit@gmail.com or via phone 303/415-0580. And be sure to join the RecoFit Facebook community at www.facebook.com/recofit and on http://twitter.com/recofit. Discover the RecoFit difference for yourself! Enter the word “health” when ordering and receive free shipping through April 30, 2013!

Why Race? Written by Hope Epton
 
If you have been on the Internet, you are bound to have seen advertisements for an array of races, in many distances, all over the world. You may also wonder, why would you race? Why would you pay money to do something you can otherwise for free? It’s all about the PLACES.

 

 

Progress
Race events often allow us to measure how far we’ve come in a particular sport. While we train, we push ourselves, but on race day, there is likely more adrenaline, the crowd, the cheers, we will go harder than usual. If the course is certified, it may give you a better idea of your race pace, and a more accurate reading of your overall time and pace.

Lifestyle
There is something to be said for the thrill of race day, coupled with the continued motivation of a packed race schedule. Typically, smaller local 5k’s and sprint triathlons are organized to benefit charities or causes, which may add more of an interest. Signing up for a few races a year, will likely keep you motivated to keep moving all year long, even after the season change and the weather becomes challenging.

Activity
Plain and simple, it’s something to do that is healthy and fun. Some events are even family friendly with additions of shorter distances such as tot trots, and one mile runs for kids. It’s an activity that you can look forward to doing, and make a great time of it. Some events may become traditions for the family to participate in, year after year.

Community
What better way to meet like-minded people than to sign up for a race? The event itself will provide positive reinforcement, a place to cheer and be cheered on. You may even find a local club, which organizes additional activities, meet-ups, training clinics and support.

Experience
There is something to be said for experiencing something new. The race experience is full of emotions; nerves, excitement, and thrill of the unknown, even if you’ve done races previously. It can also be a useful way to gauge how effective your training has be, and areas you need to improve.

Swag
Yes, the most selfish and materialistic reason to race, the swag. A typical race will not only give you a free t-shirt, but a finishers medal as well. These collectibles can be yours to show off, craft into something special, or donate to other programs.

Regardless of your motivation to race, it’s about all about the places you go, the people you meet and the memories you make.
 
This article is written by Hope Epton. Hope is an ACSM Certified Health Fitness Specialist.

You will never succeed, if you never try! Check out Hope’s blog: http://SportyMom.me, her Facebook Page: http://facebook.com/SportyMomme, follow her on Twitter: http://twitter.com/SportyMomme, on Pinterest: http://pinterest.com/SportyMomme, and Instagram: SportyMomme.

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Treadmill Workouts: Beneficial or Boring?

April 4, 2013 By Leave a Comment

Think treadmill workouts are just plain boring? Think again! Treadmill workouts offer a controlled environment ideal for increasing running speed, power and efficiency. Give these drills a try during your next visit to the gym. (Be sure to obtain medical clearance before beginning any exercise.)

 

 

The Surge:
(60) Minutes at a conversational pace and surge to a speed that will cause you to talk
choppy. Surge for (3) minutes every (20) minutes.

Benefit: The Surge is an endurance builder that teaches your body to respond when you tell it too,
similar to race situations when surging to pass.

The Fartlek:
Warm up well. Run (45) minutes with 1-2 minute pick-ups at faster than 5k-pace as you
feel like it. Don’t over stride.

Benefit: The Fartlek is a great way to develop speed and turnover.

Step-up Run:
Run (20) minutes at a speed that you can run at a conversational pace. Then run (20)
minutes at a pace that will cause you to speak choppy. Then run (10) minutes at a speed
that it is difficult to talk. Cool down 10 minutes easy.

Benefit: The Step-up Run is not an easy run, but it builds strength and develops finishing power.

This article is written by Kristie Cranford, CPT. A wife, mother, multiple cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Certified Running/Triathlon Coach for PRS FIT. Living in Las Vegas, she is 2012 Coolibar sponsored athlete, 2013 Training Peaks Ambassador and Raw Elements Sunscreen Ambassador.  Contact information:
Email: CoachKristieLV@yahoo.com, http://www.coachkristie.com, www.prsfit.com.

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Can Reiki Help Manage Chronic Pain? By Marty Fabianova

March 29, 2013 By Leave a Comment

CAN REIKI HELP YOU MANAGE CHRONIC PAIN?

Chronic pain. An unwelcome intruder in millions of people’s lives, he often arrives when you least expect him and for no obvious reason. His stay can last anything from a few weeks or months to years. Once Mr. Chronic Pain occupies a person’s body, he can make their life a misery and evicting him from the property is rarely straightforward.

As chronic pain often does not have a clear connection to any physical cause, many people can go from one doctor to another without finding much relief. This applies especially, if the pain cannot be attributed to any specific event (i.e. fracture) or disease (i.e. arthritis.)

So, what are the most common causes of chronic pain then?

WHERE DOES IT COME FROM?

Chronic pain can be caused by accidents, disease or physical overload. But what we experience as chronic pain can also be linked to stress, trauma or supressed emotions. In such cases, the problem manifests itself physically, yet treating the body alone often brings little or no respite. This is because the underlying psychological, emotional or spiritual causes have not been addressed. And that’s where Reiki can help.

REIKI AND CHRONIC PAIN

Reiki is a healing modality which treats a person as a whole. This approach helps to restore balance on both a physical and an emotional level. Laying hands or hovering them above various parts of your body, the Reiki practitioner acts as a channel of energy. During Reiki treatment, your muscles relax, energy blocks are released, and depleted areas of your body are charged. By restoring the energy flow, a life-altering chronic pain becomes more manageable or may disappear completely. People often feel refreshed and relaxed even after just one Reiki session. For deep-lasting results, a set of consecutive sessions are recommended.

WOULD MY GP APPROVE IT?

More and more doctors are beginning to appreciate Reiki and suggest it to their patients as a complement to traditional treatments. This can be advised for coping better with cancer pain, emotional pain, recovering from complicated injuries or helping to ease chronic pain that is not linked to any physical cause.

In May 2012, Reiki has been added to a short list of complementary therapies approved by the CNHC (Complementary & Natural Healthcare Council).

Reiki is by no means a substitute for medical treatments and health checks are always advised if concerned.

__________________________________

This article is written by Marty Fabianova. Marty works as Reiki and Bowen Technique Practitioner in Stoke Newington, Crouch End and Notting Hill in London. She is passionate about helping people to tap into the wellness of their body and mind in a natural way. Contact her at www.thebowenway.co.uk or via marty.fabianova@hotmail.co.uk. You can also connect on Facebook via her page The Bowen way – Help your body to help itself or on Twitter @MartyFabianova.

 

 

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Pre-Workout Snacks by Heather Mangieri, MS, RD, CSSD

March 7, 2013 By Leave a Comment

“What should I eat before I work out?”  

Eating before meals, as opposed to skipping meals has been show to improve performance. The goal of the pre-workout meal/snack is to provide fuel for your workout, guaranteeing that you’re neither hungry nor left exercising with a large quantity of undigested food in the stomach.

The best pre-workout snack will depend on a few things:

Individual Goals- weight loss, fat losses, gain strength, improve speed, etc.
Duration of Exercise- 30 minute workout versus a 3 hour workout
Intensity of Exercise- high intensity (can’t talk) vs. low intensity (can carry on a conversation)
Type of Exercise-strength versus endurance
Individual Level of Training- novice versus elite athlete

Many of my clients tell me they prefer to work out on an empty stomach. If your goal is only to burn calories or lose weight, that might actually work. But if your goal is to get faster, stronger, build muscle or perform better, it’s time to start focusing on a pre-workout nutrition plan.

To gain a performance benefit, here are some general guidelines when choosing a pre-workout snack:

-High in carbohydrates such as whole grain breads, pasta, tortillas, rice, cereals, fruits and vegetables. Eating carb-rich foods before you exercise can help supply energy, and maximize muscle glycogen stores.

-Small amount of protein.

-Keep the pre-workout meal low in fat and fiber. Meals high in fat and fiber take longer to digest, which may cause fullness and other GI (gastrointestinal issues) such as nausea, bloating, cramping and general discomfort.

-Hydrating foods are great to provide some additional fluid. Foods such as fruits, vegetables, smoothies and yogurt make good options.

When exercising in extreme conditions or for long duration, choosing salty foods will help prevent sodium depletion. Good choices are chicken broth, pickles, olives or pretzels.

Most athletes don’t like to exercise with a belly full of food, nor do I recommend it. When it comes to portion size, the closer you are to the workout, the less food you consume. The more time that’s available the more food you consume. For higher intensity workouts, be sure to leave more time for digestion. If you hit the gym before breakfast, try eating something small, such as a banana or another easily digestible carbohydrate, 30 minutes before you start. But be sure to have a balanced breakfast as soon as your workout ends. If you know your stomach can’t handle solid food before a workout, opt for a smoothie or sports drink for the added carbohydrates.

We’re all different when it comes to the types of food we tolerate before exercise and the amount of food we eat will also vary based on our individual needs. It’s important to practice pre-workout fueling until you learn what works for you.

Example of pre-workout snacks (1-2 hours before a workout):

1/2 turkey sandwich with an orange
Yogurt with a few crushed almonds & dried fruits
Cereal with milk
Toast, bagel or English muffin with nut butter and jelly
1/2 PB & J sandwich
3-4 fig Newton’s or other small low-fat granola bar

Remember that we all need different amounts of food. If you need help determining your own individual needs, consider consulting a sports dietitian. Check out http://www.scandpg.org/search-rd/ to help locate a sports dietitian near you.

Heather Mangieri is a national media spokesperson, registered dietitian and owner of Nutrition CheckUp in Pittsburgh, PA. For more information visit http://www.nutritioncheckup.com. You can follow Heather on Twitter @nutritioncheck and join her facebook community at https://www.facebook.com/NutritionCheckUp

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Whole Grains 101 by Gretchen Scalpi

March 4, 2013 By Leave a Comment

More Carb Options for People with Diabetes: Whole Grains!

Many people with diabetes or pre-diabetes believe that they will need to make drastic changes in the way that they eat. One of the most common beliefs is that those with diabetes have to completely cut out carbohydrates. Nothing is further from the truth! The good news:  you still can have carbohydrates and, in fact,  your eating plan should include grain products. The key is to pay attention to the portions you consume and to choose grain products wisely. A good rule of thumb is to choose grain products with plenty of fiber: 4 grams or more.

Selection of high fiber grain products goes way beyond switching from white to wheat bread.  Today there are many whole grain foods available right in your grocery store. Take a stroll down the “health food” aisle in your grocery store and you will see what I mean. What will you find?  Quinoa, amaranth, millet, buckwheat, kasha, barley, bulgur, and possibly even wheat berries (sometimes referred to as farro.) If you are unfamiliar with any of these products, you are not alone. It’s only been over the last few years that the “real whole grains” have made their appearance in places other than specialty food markets. I call them the “real whole grains” because when purchased, they are simply the grain itself…nothing added, just 100% grain.

Even if you have never tried cooking whole grains I would encourage you to experiment with some of these. Most are cooked much in the same way that you prepare rice:  add water and simmer for the designated period of time. Some grains such as kasha take as little as 15 minutes to cook, while wheat berries can take an hour or more. Keep in mind that each will have it’s own distinct flavor and texture. It’s up to you to decide how to season or combine grains with other foods.  Not sure how to you might do that? Think about how you season pasta or rice when you prepare it, then substitute the new grain instead. How about adding grains with vegetables, meat or poultry, in soups, or prepare as a breakfast cereal instead of oatmeal? A quick Google search of the grain you want to try will give you lots of ideas.

If you have diabetes, you still need to be mindful of how much grain you eat, even when it’s a whole grain. Carbohydrate content will vary, but typically 1/3 – 1/2 cup of the cooked grain will provide about 15 grams of carbohydrate (1 carb exchange.) Because whole grains are high in fiber, you will find them much more filling and less likely to spike your blood sugar in the way a refined carbohydrate food would.

Want to try out one of the whole grains? Here are a few guidelines for cooking them. 1 cup dry grain usually yields 3-4 cups cooked:

1 cup Wheat Berries or Barley (Pearl) to 3 cups Water: Cook covered on medium-high until wheat berries are plump & chewy (about 60 minutes)

1 cup Quinoa to 2 cups Water: Bring to boil then cover & simmer 10-15 minutes.

1 cup Buckwheat Groats or Kasha  to 2 cups Water: Bring to boil then cover & simmer 15 minutes.

Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator and Certified Wellcoach®. Gretchen is the author of “The Quick Start Guide To Healthy Eating”, “The Everything Guide to Managing and Reversing Pre-Diabetes”, “The Everything Diabetes Cookbook, 2nd ed.”, “Pre-Diabetes Your Second Chance At Health” and the “Virtual Grocery Store Tour”.  You can find her products at http://www.nutritionxpert.com/products.

 

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2013 Spring Health and Fitness Product Spotlight

February 28, 2013 By Leave a Comment

With so many health and fitness products available, how do you know what is effective, legitimate and worthwhile? From head to toe, Health Your Way Online has you covered! Every smart exerciser knows in our multi-faceted world of fitness, caring not only for your body but your mind as well, is key to long-term, sustainable health.

Health Your Way Online proudly presents our Spring 2013 Product Spotlight. No gimmicks or shortcuts, only exceptional quality products.

Allow us to introduce you to ENERGYbits®, Sockwa, FiTMAPPED, “Nutrition for Exam Success – a Parent’s Guide” and B.I.C. Bands!

NUTRITION- Feed Your Body Smart with ENERGYbits®

Simply put, there is nothing else on the market quite like ENERGYbits®. They include one ingredient, algae! Organically grown and dried into small bite size bits that are easy to swallow or chew while on the go.

When asked who benefits most from ENERGYbits®, Founder and CEO Catharine Arnston responds, ” ENERGYbits® are for everyone. That being said, its benefits are most appreciated and most noticed by anyone engaged in high endurance activities.” She continues, “this includes  marathon runners, triathletes, cyclists, Olympians, elite athletes, professional athletes, fitness enthusiasts, but also busy executives, moms, teachers, kids, vegans, vegetarians, celiac intolerant, iron deficient, protein deficient or regular folks who want to improve their health, boost their energy and/or improve their diet and nutrition.”

ENERGYbits® algae is Non-GMO and is grown in controlled and daily-monitored water tanks. Their algae is 100% toxin free. While other parts of the world have used algae and enjoyed its health benefits for well over fifty years, ENERGYbits® is honored to bring this super-food to North America in a convenient, time-efficient and fun way to add green-food into our diet.

Why consider adding ENERGYbits® into your healthy living regime? “Our ENERGYbits® have the highest concentration of protein in the world and all this protein is already in amino acid form so it is 100% bio available and absorbed instantly” Ms. Arnston explains. “This is why you experience an immediate lift, mentally and physically from our ENERGYbits®. It’s not a rush of energy like you experience with sugar, caffeine or other artificial stimulants. There isn’t any sugar, caffeine or chemicals in our algae. They contain nothing but 100% algae whose green, natural nutrients deliver a steady and constant supply of energy and nutrients to your body and brain” she adds.

Discover for yourself the ENERGYbits® difference at www.energybits.com. Join their Facebook community at www.facebook.com/energybits to learn about discounts and special opportunities. For more information, please email Jeff at jwhite@energybits.com. And be sure to check out their additional brands of algae: www.recoverybits.com, www.skinnybits.com, www.vitalitybits.com, www.bitsofhealth.com.

FOOTWEAR- Go Green and Go Pain-Free with Sockwa

Say goodbye to the days of aching feet after every run and sore leg muscles after every hike! Enter Sockwa. Sockwa is your ultra-light, high-performance, minimalist shoe solution. They offer shoes with the thinnest sole of 1.2mm, with “premium, sustainable, decomposable, readily recyclable, hypo-allergenic, anti-odor uppers along with rubber-free soles” says Founder David Zasloff. So go ahead, save your feet and your planet at the same time!

Mr. Zasloff originally began the company with beach soccer socks. However, due to his loyal customer base’ popular request for a shoe that could be worn off the beach as well, Sockwa’s minimalist shoe was born. “Although we found that our first customer’s wore their Sockwa for niche activities like yoga, pilates, beach sports, cross-fit, back-packing, paddle boarding, martial arts, etc, we found that many customers started also wearing them for leisure wear, around town and while traveling” explains Mr. Zasloff.

Sockwa is for anyone who wants to allow their feet to move how they were designed to move, freely; sans constraints of traditional shoes. You’ll feel as if you’re barefoot, but with the added comfort of a durable sole. You’ll enjoy a more tactile, natural feeling shoe without feeling heavy with limited range of motion. In fact, these comfort fit shoes are becoming popular as day to day shoes, in addition to being used as athletic shoes. They are portable, flexible and easy to pack in your backpack, gym bag or even your bike pack. Sockwa makes an ideal everyday shoe for everyone.

Sockwa now offers 4 different models ranging from $20.00 to just under $75.00. Be sure to place your order at www.sockwa.com and join the minimalist movement! Need convincing- when was the last time you said your feet feel great?

They also welcome phone calls via 213.995.5004.

WHERE FITNESS AND TECH MEET- FiTMAPPED

Do you know where to find a dance studio on your lunch break? Or when you’re traveling, do you know a health club that will allow you to log your laps in the pool? The answer is here and it’s the only one of its kind; the answer is FiTMAPPED! FiTMAPPED leads fitness enthusiasts to their exercise options. Touted as your all-inclusive and searchable fitness directory, it’s easy, clear and it’s free to users!

“We saw a growing trend of new fitness establishments opening up all over the city and there was no real way to keep track of the variety of options. So, we decided to aggregate them and create a comprehensive database” explains Michelle Velasquez, Co-Founder of FiTMAPPED. Currently FiTMAPPED includes Los Angeles and New York City. “We wanted to make it easy for someone to find that third floor yoga studio around the corner or the new bootcamp a block from their office” she adds.

The FiTMAPPED database includes everything from large-scale health club facilities, to family focused gyms, to smaller, exclusive personal training studios. Simply log on to www.FiTMAPPED.com and search by your desired category. Search for example by price, amenities or location. And viola, your choices appear! There really are no excuses for missing a workout anymore.

Ms. Velasquez outlines their vision for the future, “as we grow, we hope to not only connect studios to our users, but we plan to connect users with each other. We hope to be the center of the local fitness community by creating a social platform for fitness experts and neophytes alike to exchange thoughts about their favorite workouts, plan fitness activities in groups, and share their healthy experiences.” Consider FitMAPPED your personal fitness finder!

Check out their Mobile app link: http://itunes.apple.com/us/app/fitmapped/id550392329.  To add your fitness facility to their database, please email them directly at inquiry@fitmapped.com.

FOOD FOR THOUGHT- A Parent’s Guide

“Nutrition for Exam Success – a Parent’s Guide” is a book that has been written for all parents. Let’s face it, kids and especially teenagers, are a hard crowd to please when it comes to preparing meals! As parents, we are inundated with nutrition information regularly, eat this or don’t ever eat this; so how do we know what’s best for our growing children? We rely on science and research.

Here’s what we do know; we do know that there is a link between what we eat and how our brain functions. The author, Maggie Ayre, has done the ground work for you. As the UK’s leading coach for young people, she shares her years of expertise and experience. Ms. Ayres book offers the details why food intake is important for healthy learning for our children. Her book also offers over 30 simple recipes that are sure to please your kids of every age, and improve how their brain functions and absorbs information.

Ms. Ayres explains, “having worked as a Fitness Coach for Teens for five years I am dismayed at the foods many teens are eating.” She shares, “I feel that there is a lack of knowledge of just how important our diet is in all aspects of our lives and particularly the working of our brains, our powers of concentration and our energy levels.” All parents should consider this book a must-have manual full of guidance and resources!

Find her book via Amazon, as well as via Amazon in the UK.

Ms. Ayre’s mission is simple; she says “if we can get young children eating foods that will help them study, we will reap the benefits of better grades throughout their schooling.” Check out all of Maggie’s books on her website at www.maggieayre.com or email her directly at maggieayre@mail.com.

ACCESSORIZE…With a Purpose! Meet B.I.C. Bands

If you’re looking for a great gift idea, look no further! B.I.C. Bands is a business that gives back. They offer non-slip headbands that donate back to local charities with every sale! For example, in February their beneficiary was the American Heart Association, and the Go Red for Women campaign. In March, B.I.C. Bands is supporting the Pediatric Cancer Research Foundation.

Founder of B.I.C. Bands, Sandy Pearson, explains the origin of her business, “these amazing headbands started all as a fundraiser for my run with Team in Training.” She continues, “I was looking for a way to raise the necessary funds to run my first half marathon. I had started to make headbands that didn’t slip because I was cheap and crafty~ friends said they’d buy them, so I decided to try my hand at making and selling them.” She adds, “my small little venture began and I started sewing. I donated the profits to The Leukemia and Lymphoma Society. OVER $1000 was raised through the sale of B.I.C. Bands!”

With over 250 styles available online, there really is a color and design for everyone; print, patterns, sparkles, you name it they’ve got it! Even offering four different widths, all with an absorbent lining that stays on your hair like velcro, without pulling or snagging your hair as with silicone-lined headbands.

Through their customer-service oriented wholesale program, they also offer custom bands for groups or teams. Email them directly at info@bicbands.com for additional details. When asked about the motivation behind her business, Ms. Pearson replies “because B.I.C. Bands were such a hit after my race, I decided to keep making and selling the bands to continue giving back to organizations in need.”

Check them out at www.BICbands.com. And be sure to follow them on Facebook at www.facebook.com/bicbands, on Twitter @bicbands, and on Pinterest: BICBands. You’ll be sure to find the perfect headband for you, as well as some inspiration along the way knowing your purchase is making a difference in the lives of others.

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Beans Offer Big Benefits by Heather Mangieri, MS, RD, CSSD

February 27, 2013 By Leave a Comment

If you’re not eating beans you’re missing out.  While they’ve long been known as a healthy food, they’re receiving more recognition recently.  Research has shown that including beans as part of a healthy eating plan may slow the progression of certain chronic diseases, as well as help satisfy hunger levels while eating fewer calories.

How can one food offer all of these benefits?

 

Beans are a nutrient rich food.  

Nutrient density is all about getting the biggest nutrient bang for your calorie buck.  And beans have it.  They’re a beautiful balance of high quality complex carbohydrates and protein, all while providing a great source of fiber, folate, iron, magnesium and potassium. Research in both children and adults has shown that people who eat beans get more of these key nutrients in their diets than people who do not eat beans.

Beans are warriors when it comes to weight management.

Their high fiber and water content help us feel full faster and help maintain that satiety between meals. Including beans in a weight loss plan can help prevent hunger even when calories are cut.

Beans work to combat chronic disease.

Everyone’s eating plan should include foods that help slow the progression of chronic disease.  And you guessed it- beans are a winner here too.  Unlike meat-based proteins, beans are naturally low in fat, are free of saturated fat and trans-fat, and are a cholesterol-free source of protein.

Research shows that a diet including beans may reduce blood cholesterol, a leading cause of heart disease.  In addition, studies have linked beans to lower risk of hypertension and some types of cancers.  And all of the soluble fiber in beans works to slow the rise in blood sugar after we eat, making them a perfect food for those with diabetes.

All of those health benefits are great but there’s more. Beans are also cost-effective and convenient.  Anyone who claims it’s expensive to eat healthy surely hasn’t been cooked with beans.  One can of beans (even organic varieties) provides 3 ½ servings and can often be found for just over a buck.  That’s only about $0.40 per serving.  You can pump up the protein content of any dish by adding beans.  Because they are so versatile, they go great in soups, stews, salads and chili but also mix well with greens and a variety of grains.  Homemade hummus or bean dips taste great paired with raw vegetables.  Just one Tbsp. of hummus adds flavor to wraps and sandwiches or works great as a flavor topping for fish, chicken or other protein picks too.

Try this super easy, turkey and bean chili:

Ingredients

1 Ib. lean white meat turkey
3 tomatoes, diced
1 green pepper, diced
½ onion, diced
1 can kidney beans
1 can tomato sauce
1 pkg chili season mix
1 Tbsp oil

Directions

1.)    Heat oil in a large saucepan over medium heat. Cook onions, peppers and turkey until the meat is well browned and the onions are tender.
2.)    Mix in the diced tomatoes, beans, seasoning mix and tomato sauce and bring to a boil.  Cover. Reduce heat and simmer for 20 minutes. Serve.

Optional: omit the canned tomato sauce and use an additional diced tomato.

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

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On-The-Go Snacks by Rachael Roehmholdt

February 22, 2013 By Leave a Comment

5 Convenient On-The-Go Snack Ideas

With a busy schedule, snacks are inevitably an important part of the day. What is chosen as a snack can easily make or break any healthy eater’s plans, which is why sticking to whole foods is your best option between meals.

Whether you regularly snack on the go or use them as an afternoon pick-me-up only when you need them, try one of these five healthy and convenient on-the-go snack ideas.

Nuts & Seeds

Choose from a variety of healthy nuts and seeds like cashews, peanuts, almonds, walnuts, sunflower seeds or pumpkin seeds to snack on for an energy boost that’s also packed with protein and essential vitamins and minerals. You can also get creative by mixing up a batch of your favorite nuts and seeds, portioning them out, and carrying them along with you in your car or your bag.

Baby Carrots (Or Other Veggies) With Hummus

When you’re looking for a crunch factor at snack time, choose carrots or other veggie sticks to dip in hummus. You’ll be loading up on fiber, which will help to keep your hunger level in check for a while.

Stuffed Dates

For a sweet snack during the day, stuff a few dates with your favorite nut butter and  sprinkle with cinnamon. These can be made in a big batch at the beginning of the week and portioned out to keep on hand all week long. Dates give your body an energy boost from the natural sugars and vitamins A and B.

Salted Edamame Pods

When you’re after a salty bite, choose convenient edamame pods sprinkled with a little bit of sea salt. These young soybeans are loaded with fiber, protein, and omega 3’s – a fantastic combination to satiate your stomach until your next meal!

Popcorn

Plain unsalted popcorn is a fantastic option on-the-go, as you can pop it up quickly in the microwave in a brown paper bag and bring it along with you. Another option is carrying unpopped popcorn and a paper bag with you until you’re ready for your snack, then pop it in the microwave once your snack pang hits. It’s another fiber-filled food, and it gets extra points for being a whole grain!

Snack foods don’t all have to come from the convenience store. Load up on healthy whole food options like these and you’ll be sure to keep your healthy eating on the right track!

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.

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Music and Motivation by Zachary Fiorido

February 20, 2013 By Leave a Comment

Music and Exercise Motivation: 5 Reasons to Crank Up the Tunes!

 

Music is a great way to stay motivated and accountable to your workouts. It is one of the easiest forms of exercise motivation.  Here are 5 reasons why you should crank up the tunes.

 

1)    Getting up in the am is a struggle, especially with your annoying alarm clock blaring. Change that to a happy go lucky song that makes you want to dance and you are on your way to waking up excited. Gone are the days of snoozing.

2)    Feeling sad and blue?  Studies have shown that people who listen to music have reduced depression and feelings of pain. Don’t worry, be happy!

3)    When you are feeling tired and unmotivated to exercise, create a special playlist with songs that immediately pick you up. This playlist should only be played once every 2 weeks, that way all songs have a special meaning that makes you want to crush your fitness goals!

4)    Cardio Junkie? Playing upbeat music can actually make you go faster. Select songs with BPM (Beats Per Minute) around 130 to 150 BPM. The faster the song the faster you go! Check out a great app on Itunes called “Tempo Magic Pro” This app allows you to adjust any song to go faster or slower.

5)    Not a music lover? No worries. Try audiobooks and podcasts. You can get motivated and inspired just as much as music through spoken words.

Having troubles finding new music? Check out my Youtube Channel for Workout Music Playlists at: www.Youtube.com/ZacharyFiorido

 

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