Fitness Friday

Health Risks and High Temps

Staying safe during the rising temperatures of summer.

     I think it is safe to say Summer is here in full effect, pool parties, cookouts, and hikes are just a few outdoor activities we all look forward to. With all the fun it is easy to forget the health risks associated with higher temperatures such as fainting, dehydration, and heat stroke. Some signs to look out for when playing or exercising outdoors include:

• Muscle Cramps
• Nausea
• Feeling Lightheaded 
• Confusion
• Headaches
• Weakness
• and Clouded or Loss of Vision

    Planning ahead is your best defense against these heat induced health risks. Check the forecast and try to avoid activities in the middle of the day when the sun is hottest namely between 10 AM- 3 PM. If you are outside wear loose fitting, light colored clothing, and maybe invest in a good large brimmed hat to shade your face and shoulders. Drink plenty of water and possibly sports drinks to replace salts and electrolytes your body loses in sweat before during and after outdoor activities. If you are new to exercise, take it slow so your body can adjust to the extreme temperatures, and again consider exercising either really early in the day or later in the evening. Also think about taking advantage of an air-conditioned facility if the forecast is especially grim, walk the treadmill at an indoor gym or even take a lap around a local mall. Most importantly listen to your body, look for the warning signs, take a break and sit in the shade, one workout isn't worth risking your health for. 

Wellness Wednesday

Looking For a New Way To Lose Weight, Try the 16:8 Diet

A study shows fasting for 16 hours, then eating in an 8-hour window helps with weight loss.

     There are many odd diets people jump on to help them lose weight. Usually, these diets consist of unrealistic lifestyle changes and lots of restrictions on what you can and cannot eat. A new craze as of late is called intermittent fasting or the 16:8 diet. It involves eating all your calories in an 8-hour window and then only water or calorie-free drinks during the other 16 hours of your day. It might sound a little intimidating but considering you are sleeping 8 of those hours and are getting your recommended calories, it's really not that bad.

     Researchers from Illinois took 23 obese volunteers who averaged 45 years old and a BMI of 35. The participants were asked to eat from 10 AM to 6 PM, anything they wanted in any quantity, but were only allowed calorie-free drinks the rest of the time for 12 weeks. They then took these results and compared them to other weight loss studies finding participants in the 16:8 diet on average ate 350 fewer calories a day, lost about 3 percent of their body weight, and saw a drop in blood pressure. While these findings haven't been tested on a long-term basis, they show this diet may be a good alternative for people who don't wish to restrict calories. Everyone has to find the lifestyle change that works for them and imagine what the results could be if this method was combined with a healthier eating habit. 

Motivational Monday

"Don't watch the clock.  

Do what it does. 

Keep going. "

- Sam Levenson

Fitness Tip of the Week:

• Here's a fun fact! 200-400mg of caffeine, one to two hours before your workout, increases fat burning and helps to achieve more reps.  Caffeine supplements showed better results than using caffeine from coffee.  

Smoothie Recipe of the Week:

• Banana Ginger Smoothie
• 1 banana, sliced
• 3/4 cup vanilla yogurt
• 1 tablespoon honey
• 1/2 teaspoon freshly grated ginger

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Greek Salad Wrap
• 1/3 cup red-wine vinegar
• 1/4 cup extra-vinegar olive oil
• 2 tablespoons finely chopped oregano
• 1/4 teaspoon salt
• 1/4 teaspoon ground pepper
• 8 cups chopped romaine lettuce
• 1 (15) ounce can reduced-sodium chickpeas, rinsed
• 1 medium cucumber, halved and sliced (1 /12 cups)
• 1 cup halved cherry or grape tomatoes
• 1/4 cup sliced pitted kalamata olives
• 1/4 cup slivered red onion
• 6 8-or-9 inch whole-wheat wraps

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Quinoa Avocado Salad
• 3 tablespoons lime juice
• 2 tablespoons avocado oil
• 3/4 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon ground pepper
• 3 cups cooked quinoa, cooled
• 2 medium avocados, chopped
• 1 cup grape tomatoes, halved
• 1 cup diced cucumber
• 1/2 cup chopped fresh cilantro
• 1 scallion, sliced

Visit This Link to View the Full Recipe                   

Exercise of the Week:

Kettlebell Squat (3 sets of 12 reps):

Stretch of the Week:

Wrist Stretch (15-30 second hold):

Fitness Friday

Exercise Can Help Reduce Inflammation

Obese people can reduce the amount of inflammation found in their blood with regular exercise.

     Obesity is diagnosed as a person rating over 30 on the BMI scale (to find your BMI click here) otherwise defined as having more than 30 extra pounds. It increases the risk of many diseases such as diabetes and heart failure. Often when people hit a certain weight they deem themselves hopeless and think nothing can change that fact and it's just who they are, but that just isn't the case. We have seen time and time again studies that show no matter your size or age starting an exercise program can reap huge rewards, improving quality of life. One of the latest studies is one that shows you can reduce the damaging effects of long term inflammation in the blood.

     A study published in The Journal of Physiology studied the effects of exercise on inflammation in the blood in both people of a healthy weight, and those who are Obese. Inflammation is a normal response brought on by trauma, but has been found to be a long term condition found in obese people creating the risk of cell damage. Researchers took a group of lean adults and obese adults who are other wise healthy, put them through an exercise program testing their blood for an inflammatory response before and after for six weeks. They found a reduced number of inflammation producing stem cells after an exercise session. They hope to use this information to see if other people with chronic inflammation would benefit and if the reduced inflammation affects the efficiency of muscle tissue.

The Physiological Society. "Exercise makes the blood of obese people healthier." ScienceDaily. ScienceDaily, 19 June 2018. <www.sciencedaily.com/releases/2018/06/180619230820.htm>.

Wellness Wednesday

Kitchen Towels Linked to Growth of the Pathogens Responsible for Food Poisoning

Depending on the size of your family and hygienic practices in the kitchen, you could be putting your family at risk of contamination.

     Most people have cloth dish towels in their kitchen, some use the same towel for 24 hrs, some households for days at a time. Certain family members might grab a dish towel to dry wet hands or fruits after washing, others might use the towel to carry a hot plate of food, or wipe off eating utensils. This leads us to ask one important question, "Are our kitchen towels as clean as we think and could they be potentially harming my family?".

     Researchers from the University of Mauritius set out to find out if kitchen towels were contributors to cross-contamination, and what factors influenced bacterial growth. They found 49% of the 100 towels collected had bacterial growth. Those households with children and more family members using the same kitchen were particularly vulnerable. Damp multipurpose towels in non-vegetarian households were most likely to carry E-Coli and other bacteria usually found in the human intestine. This data indicates that kitchen towels could be responsible for cross-contamination of foods potentially leading to food poisoning. Researchers suggest avoiding damp towels, and bigger families with children and elderly present should be extra vigilant of proper hygienic protocols in the kitchen.

Motivational Monday

"Today I will do what others won't so tomorrow I can do what others can't "

- Jerry Rice

Fitness Tip of the Week:

• Try a jump-rope challenge!  You'll burn around 26 calories per minute.  Complete the basic jump-rope for five minutes and then speed it up to twice where the rope passes under your feet before landing.  This takes patients and timing but is a great way to get in shape!

Beakfast Recipe of the Week:

• Sweet Potato, Black Bean and Egg White Breakfast Burrito
• 6 low carb whole wheat tortillas
• 3 medium sweet potatoes
• 1- 15 ounce black beans, rinsed and drained
• 1/4 teaspoon cumin
• 1/4 teaspoon chili powder
• Few dashes of red pepper flakes, if disired
• 8 large egg whites
• 1 avocado, diced
• 1/2 cup reduced fat shredded mexican or colby jack cheese
• 1/3 cup red enchilada sauce

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Sweet Southern Egg Salad
• 3 tablespoons nonfat plain yogurt 
• 3 tablespoons low-fat mayonnaise
• 3 teaspoons mustard
• 1/4 teaspoon freshly ground pepper
• 1/8 teaspoon salt
• 8 hard-boiled eggs 
• 1/2 cup thinly sliced celery 
• 1/4 cup chopped sweet gherkin pickles
• 3 tablespoons chopped sweet onion

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Sicilian Olive Chicken 
• 1 14-ounce can petite diced tomatoes with garlic and olive oil or other Italian-style seasoning
• 1 1/2 cups frozen chopped spinach, thawed
• 1/3 cup halved Sicilian or other green olives
• 1 tablespoon capers, rinsed
• 1/4 teaspoon crushed red pepper, or to taste
• 4 4-ounce chicken cutlets
• 1/4 teaspoon freshly ground pepper 
• 1 tablespoon extra-virgin olive oil

Visit This Link to View the Full Recipe                   

Exercise of the Week:

   Side Plank (3 sets of 25 seconds):

Stretch of the Week:

Back Thighs (15-30 second hold):

Fitness Friday

Lactate: Friend or Foe?

Changing the way we think about lactate by discovering it's true uses in recovery.

     You're working out, you feel great while engaged in exercise, then after your workout you are physically drained and impossibly sore. If you bring this up to your gym friends you will inevitably hear someone say it's a lactic acid build up that is causing your discomfort. The truth is lactate (or lactic acid) isn't causing your muscle soreness and in years past has gotten a bad rap, another phenomenon we now have a better understanding of and have yet to break the "common knowledge". Your muscle soreness is more likely caused by a breakdown of the muscle tissue, or micro tears in order to rebuild, forming new connections and becoming stronger not a lactic acid build up.

     George Brooks, a professor at the University of California Berkeley, is helping to spread the knowledge of what lactate really is and what benefits it has for the human body. Lactate is a major energy source, it supports blood sugar levels, and signals a metabolic adaptation to stress. It is an alternative energy source to glucose, and higher levels are noted in the blood in connection to intense bouts of exercise. Studies have shown lactate to actually benefit recovery time after injury or intense exercise instead of being a waste byproduct. Hopefully now we can all stop blaming Lactate for our soreness, and thank it for healing our bodies and keeping us going when glucose isn't quick enough.

Wellness Wednesday

Sleeping Between Six and Ten Hours a Night is the Key to Avoiding Health Concerns

Health concerns associated with those people who get too much sleep as well as too little. 

     Most people are concerned about a lack of sleep, keeping up with busy lives makes sleep a low priority, but there are some people who have a tendency to sleep too much. Sleeping too much is quantified as more than ten hours a day and sleeping too little is less than six. As good as it feels to sleep in and stay in bed all day, it might not be what your body needs.

     A study published in BMC public health assessed 133,608 people ages 40-69 years old and found those who slept less than 6 hours experienced a higher waist circumference and other symptoms associated with metabolic syndrome. Metabolic syndrome is classified as having three of the following conditions; hypertension, low levels of good cholesterol, high triglyceride levels, high fasting blood sugar, and elevated waist circumference. The prevalence of metabolic syndrome was just over 29% in men and 24.5% in women, and scientists believe it is directly connected to sleep duration. The people in the study were asked about their sleep duration and had their urine, blood, plasma, serum, buffy coat, and DNA tested to assess their health. This study helps bring to light how important the duration of sleep is for your physical health.

Motivational Monday

"Our greatest glory is not in never falling, but in rising every time we fall. "

- Confucius

Fitness Tip of the Week:

• Stay consistent with your workouts, speed is not the answer!  Follow an effective exercise regime.  Strength training 20 minutes a day, two days a week will help tone the body.  Interval training is an extremely time-efficient way to exercise.  60 minutes a day or more of cardio/aerobic exercises of low-to-moderate intensity physical activity such as walking or running is a great way to start a routine. 

Beakfast Recipe of the Week:

• Whole30 Breakfast Bowl
• 1 ripe medium banana 
• 2 eggs
• 1 teaspoon vanilla bean powder
• 1/4 green apple, sliced
• 1-2 tablespoons almond butter
• 1-2 tablespoons dried coconut flakes
• 1 teaspoon cinnamon
• Coconut oil, for cooking 

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Barbecue Portobello Quesadillas for Two
• 1/4 cup prepared barbecue sauce
• 1 and 1/2 teaspoons tomato paste
• 1 and 1/2 teaspoons cider vinager
• 1/2 chipotle chili in adobe sauce, minced or 1/2 teaspoon ground chipotle pepper
• 1 tablespoon canola oil, divided
• 1/2 pound portobello mushroom caps (about 1 and 1/2 medium), gills removed, diced
• 1/2 medium onion, finely diced
• 2 8-to-10 inch whole-wheat tortillas
• 6 tablespoons shredded monterey jack cheese

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Skillet Gnocchi with Chard & White Beans
• 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
• 1 16-ounce package shelf-stable gnocchi
• 1 medium yellow onion, thinly sliced
• 4 cloves garlic, minced
• 1/2 cup water
• 6 cups chopped chard leaves (about 1 small bunch) or spinach 
• 1 15-ounce can diced tomatoes with Italian seasonings
• 1 15-ounce can white beans, rinsed
• 1/4 teaspoon freshly ground pepper
• 1/2 cup shredded part-skim mozzarella cheese
• 1/4 cup finely shredded parmesan cheese

Visit This Link to View the Full Recipe                   

Exercise of the Week:

  Chair Dips (3 sets for 10 reps):

Stretch of the Week:

Glute Stretch (15-30 second hold):

Fitness Friday

Being Active When You're Younger Can Determine Height Loss After Menopause

Women who were active in their teens and early 20's experienced less loss of height later in life, a condition often associated with other health risks.

     There is no way around the importance of exercise, becoming active and staying that way has huge benefits no matter what age you begin. Of course, the sooner you start a regular workout program the better, often allowing people to experience benefits well into the late stages of life. Bone density is one of those important benefits and is specifically important for postmenopausal women who are at a particular risk for osteoporosis.

   A study out of the University of Buffalo has linked height loss in postmenopausal women, and exercise in their teens and early 20's. The study examined 1024 women with the average age of 66 measuring their height and comparing it to their height taken 5 years later. They found connections between height loss and other risk factors such as being overweight, older, and a higher use of corticosteroids noting that those who experienced more than a one-inch loss usually had one or more of the other factors. Those women who were more active when they were younger had better bone density, and those who were continually active had better balance and strength, reducing their risk of falls and fractures which may contribute to height loss. The scientists from this study suggest monitoring your height as you age in order to better assess your physical health.

Wellness Wednesday

Having a Stressful Job Puts You at Greater Risk of Heart Disturbances

People who work in high-stress positions have a greater chance of developing a heart condition known as atrial fibrillation.

     We all have days where the demands of our jobs weigh heavily on us. Some of us are lucky enough to have an appropriate deadline for the job, or adequate breaks to allow us to relax and refocus our attention, and some of us are not. If you are one of the unlucky ones, you may need to speak to your employer and find ways to make it less stressful for us. The consequences of not doing so could be a stroke, heart attack, or an early grave.

     Research out of the European Society of Cardiology found that you are 48% more likely to develop atrial fibrillation if you are in a high-stress job situation. Atrial fibrillation is an irregular heartbeat commonly causing poor blood flow, you may experience heart palpitations, dizziness, shortness of breath, and fatigue, with some people being asymptomatic. This condition is the cause of 20-30% of all strokes and increases your risk of a premature death. The study followed 13,200 people who were employed and had no history of heart issues, they were given a survey asking about their perceived work conditions. They then followed up with them and combined their study with two similar studies concluding that work stress is a large risk factor for atrial fibrillation, and is a greatly modifiable one. It is suggested that if you are experiencing any of the symptoms to see your doctor for a diagnosis, and have a discussion with your employer on what you can do to make the job more manageable.

Motivational Monday

"In order to succeed, we must first believe that we can "

- Nikos Kazantzakis

Fitness Tip of the Week:

• Keep reasonable expectations for yourself.  Look for chances to be more active during the day, like for example taking the stairs instead of the escalator.  Don't be upset if you have stopped your workout for a while, start back up gradually and work up to your old pace!

Beakfast Recipe of the Week:

• Avocado Toast With Egg
• Eggs
• Bread
• Avocado
• LimeJuice
• Sea Salt
• Black Pepper
• Parsley

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Chicken Mushroom Quessadilla
• 1 tablespoon canola oil
• 1 large onion,chopped (about 2 cups)
• 8 ounces of white button mushrooms (about 3 cups)
• 3 cloves garlic, minced
• 2 cups cooked chopped skinless boneless chicken breast
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 teaspoon dried oregano
• 2 cups baby spinach leaves, sliced into ribbons
• 1/2 teaspoon salt
• 1/4 teaspoon fresh ground black pepper
• 4 (10-inch) whole-grain flour tortillas
• 1 cup shredded mexican cheese mix or cheddar
• 1/2 cup salsa
• 1/4 cup reduced-fat sour cream

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Steak Taco Salad
• 1/4 c.plus 1 tablespoon extra-virgin olive oil, divided
• 3/4 Ib. steak
• 1 tablespoon taco seasoning
• Juice of two small limes
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• Sea salt
• 1 head romaine, chopped
• 1 c. corn kernels
• 1 c. black beans, rinsed and drained
• 1 c. cherry tomatoes, halved
• 2 green onions, sliced

Visit This Link to View the Full Recipe                   

Exercise of the Week:

 Sit Up (3 sets for 10 reps):

Stretch of the Week:

Doorway Pec Stretch (15-30 second hold):