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Nutrition choices made easy in the grocery aisle

Poached Eggs with Serrano Ham and Garlic Asparagus

Poached Eggs with Serrano Ham and Garlic Asparagus

(BPT) – Should you buy eggs instead of cereal? Popcorn in place of pretzels? For consumers seeking “better-for-you” foods at the grocery store, these types of decisions can feel overwhelming, and for some, time-consuming.

With the help of the NuVal Nutritional Scoring System, making healthier decisions at store shelves becomes easier and quicker. Developed by a team of recognized experts, led by Dr. David Katz of the Yale Griffin Prevention Research Center, the NuVal Nutritional Scoring System was created as a direct response to America’s rapidly rising rates of obesity and diabetes in both adult and child populations. This team advocated the development of an independent and simplified nutritional scoring system to help improve public health.

The easy-to-use NuVal Nutritional Scoring System provides foods throughout participating grocery stores with a score of one to 100, 100 being the most nutritious. Scores are determined by an independent team of nutrition and medical experts who analyze more than 30 nutrition factors such as vitamin D, omega 3 fatty acids, saturated fat and calories. The experts do the research, so consumers can feel better about their food choices.

“Choosing the right foods at the grocery store can make or break your healthy meal plan for the week,” says registered dietitian Tammy Lakatos Shames. “When walking the aisles, pick up wholesome foods that are packed with essential vitamins and nutrients. For example, Eggland’s Best eggs are the highest-scoring egg on the NuVal scale and the only egg I recommend to my clients and serve my family due to their superior nutrition!”

Check out the foods Tammy recommends for your shopping cart next time you hit the grocery store:

* Fruits and vegetables top the list

With a score of 100, vegetables like broccoli and asparagus receive a perfect score due to their nutritional benefits. They provide important nutrients including vitamin A, which helps protect against infections, dietary fiber which helps reduce blood cholesterol levels and may lower risk of heart disease, and folate, which helps the body form red blood cells.

* Seafood catches top scores

Fishing for healthy foods? Try wild Atlantic salmon filets, which have a score of 96 on the NuVal scale. This fish selection offers calcium, which helps build strong bones, and phosphorus, which helps with digestion. Fish is also a great source of minerals such as iron, zinc, iodine, magnesium and potassium.

* Eggs crack the NuVal Code

Eggs are a complete protein that keeps you full to prevent snacking and also include important nutrients your body needs throughout the day. Out of 56 brands of eggs reviewed, Eggland’s Best eggs scored the highest at 85. Compared to ordinary eggs, Eggland’s Best eggs contain four times more vitamin D, 10 times more vitamin E and double the omega 3s.

Find fresh and nutritious recipe ideas, including this Poached Eggs with Serrano Ham and Garlic Asparagus, at www.egglandsbest.com or www.pinterest.com/egglandsbest.

Poached Eggs with Serrano Ham and Garlic Asparagus

Ingredients:

8 Eggland’s Best Egg, large

4 tablespoons olive oil, divided

3 large cloves garlic, peeled and thinly sliced

1 1/2 pounds medium asparagus spears, trimmed

1/2 cup chicken broth

Sea salt and coarsely ground black pepper to taste

1 tablespoon white vinegar

1 tablespoon salt

4 large slices from round loaf of crusty Italian bread, toasted (3/4-inch thick)

4 ounces very thinly sliced Serrano ham

1/4 cup finely shredded Manchego cheese

1 tablespoon minced fresh Italian parsley

Ground Spanish paprika

Directions:

In large skillet, heat 2 tablespoons olive oil over medium-low heat. Add garlic; saute 1 minute or until very lightly browned. Remove garlic with slotted spoon; reserve for later use. Add asparagus and broth to hot oil; simmer 3 minutes or until crisp-tender, turning asparagus occasionally. Season with salt and pepper to taste.

Fill a large pot halfway with water. Add white vinegar and salt. Bring to a boil over high heat; reduce heat to low. Break Eggland’s Best eggs into custard cups, one at a time. Gently slide eggs into hot water, in 2 to 3 batches. Poach eggs 3 to 4 minutes or until egg whites are firm and yolks are slightly thickened. Remove eggs with slotted spoon.

Place toast on 4 serving plates. Top each evenly with Serrano ham, asparagus spears, asparagus broth and 2 poached eggs. Sprinkle with cheese, parsley and reserved garlic. Drizzle plates evenly with remaining 2 tablespoon olive oil. Sprinkle lightly with paprika.

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Child tested negative for measles

HEA-measles-infographic-web

The Kent County Health Department reported last Friday that an infant in Kent was being tested measles. The Michigan Department of Community Health reported Monday, February 23, that preliminary test results were negative for the disease. A child was also tested in Allegan County, and that also came back negative.

The KCHD reported that clinical information received from the treating physicians, for the Kent County child, was consistent with a rash illness, but not fully consistent with measles. Parents self-isolated the child based on CDC recommendations as a precaution.

“There are inconsistencies in the child’s symptoms compared to the case definition of measles. Still, this situation should remind all of us that community-based vaccination programs provide important protection for babies that are too young to receive the vaccine themselves,” said Adam London, Administrative Health Officer of the Kent County Health Department.

“All residents should make sure they are up-to-date on their MMR (Measles–Mumps–Rubella) vaccines and boosters. Contact your health care provider if you have questions/concerns.”

Measles was confirmed in an Oakland County adult late January, which may have been related to a recent Disneyland outbreak in California. “As we are seeing with the recent outbreak in California, measles is a highly communicable disease that can affect both children and adults,” said Dr. Matthew Davis, Chief Medical Executive with the MDCH. “The best way to protect our families and communities against measles is to get vaccinated.”

Measles is a vaccine-preventable respiratory infection that can result in hospitalization, pneumonia, encephalitis, and death. Measles starts with fever, runny nose, cough, red eyes, and sore throat. It’s followed by a rash that spreads over the body. Measles virus is highly contagious virus and spreads through the air through coughing and sneezing. Because measles is highly communicable, vaccination is the best line of defense, and successful prevention and control requires high levels of immunity in all communities.

Last year, there were a total of five measles cases in Michigan. From 2001–2012, the average number of measles cases reported nationally per year was about 60. According to the CDC, last year there were 644 cases in the United States, and the vast majority of cases were among persons who had no history of vaccination against measles. Between January 1 and February 20, 2015, there have been 154 cases reported in 17 states and Washington DC.

The measles vaccine is highly effective and very safe. Adults who do not have evidence of immunity against measles should get at least one dose of the vaccine. The first of two routine childhood measles vaccine doses is given at 12 months of age. For international travel, infants as young as 6 months should be vaccinated against measles. The vaccination, or documentation of immunity to measles, is recommended for all persons travelling internationally.

For more info, visit www.cdc.gov.

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Affordable health screenings 

 

HEA-LifeLineScreeningFebruary 28, at Solon Center Wesleyan

Residents living in and around the Cedar Springs, Michigan can learn about their risk for cardiovascular disease, osteoporosis, diabetes, and other chronic, serious conditions with affordable screenings by Life Line Screening. Solon Center Wesleyan Church will host this community event on Saturday, February 28. The site is located at 15671 Algoma in Cedar Springs.  Steve Hennigar of Oscoda, MI attended a Life Line Screening and said, “I’m sure Life Line Screening saved my life.”

Screenings can check for:

  • The level of plaque buildup in your arteries, related to risk for heart disease, stroke and overall vascular health.
  • HDL and LDL Cholesterol levels
  • Diabetes risk
  • Bone density as a risk for possible osteoporosis
  • Kidney and thyroid function, and more

Screenings are affordable, convenient and accessible for wheelchairs and those with trouble walking. Free parking is also available.

Packages start at $149, but consultants will work with you to create a package that is right for you based on your age and risk factors. Call 1-877-237-1287 or visit our website at www.lifelinescreening.com. Pre-registration is required.

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Challenges for blind and visually Impaired 

 

Workshop Feb. 20

The ability to see is something that most people take for granted. Vision loss can be devastating as common tasks such as cooking, the ability to drive and reading the mail become difficult.

This can take an emotional toll on a person. The Kent County Disaster Mental Health and Human Services Committee is planning a blind and visually impaired workshop on Friday, February 20, 2015. This interactive workshop is designed to increase awareness of accessibility differences among people who are blind, visually impaired and sighted. Implications for emergency preparedness and response will be explored at the workshop.

Visual impairments are very common and affect all age groups. However, vision loss tends to advance with age. According to CDC, more than one million Americans are legally blind and 12 million are visually impaired. Half of all blindness can be prevented and the risk of blindness can be reduced with early detection and treatment. National and local governments have established programs and regulations to prevent and control visual impairment, as well as developed campaigns with the purpose of educating and creating awareness about the importance of visual function.

“Not all visual impairments are the same, and we need to be prepared for the needs of our community in times of emergency incidents,” explains Adam London, Administrative Health Officer of the Kent County Health Department. “It is important for emergency responders and public health staff to have a solid understanding of the various challenges in our community.”

Several speakers will be at the workshop, including a client advocate from the Association for the Blind and Visually Impaired, a sociology professor from Ferris State University and a safety and security coordinator at Clark Retirement Community.

The workshop is open to all community members, public service workers, local officials and many others. The workshop will be at the Kent County Health Department located at 700 Fuller Avenue NE in Grand Rapids on Friday, February 20, from 1:30-4:30 p.m. If you are interested in attending this workshop, please call Pat Draper at 616-632-7292 to reserve your seat.

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Prevention of sudden cardiac death of the young 

 

Every year, sudden cardiac death of the young (SCDY) claims the lives of  more than 300 children and young adults under the age of 40 in Michigan. That’s why this February, Governor Rick Snyder and the Michigan Department of Community Health (MDCH) are joining the campaign to celebrate American Heart Month and promote ways to prevent death at a younger age due to cardiac conditions.

“Cardiac arrest is often an unexpected event and is especially frightening when a young person is involved,” said Dr. Matthew Davis, chief medical executive with the MDCH. “Early recognition and immediate intervention is critical for survival, and our hope is that all Michigan residents will know how to respond when someone has a cardiac arrest.”

SCDY is when a young, apparently healthy person dies suddenly from a cardiac arrest. SCDY is a tragic event for families and communities, and prevention of SCDY is of public health significance. Often, a sudden cardiac event is the first apparent sign in a young person, and therefore it is important to be prepared for cardiac emergencies. SCDY is sometimes caused by inherited conditions that affect the heart’s structure or how it beats. By raising awareness and with appropriate screening and care, young people at risk can be identified and live healthier lives. Evaluating heart health and knowing one’s personal and family heart history are keys to identifying those at risk and preventing SCDY.

Implementation of cardiopulmonary resuscitation (CPR) and an automated external defibrillator (AED) within 3-5 minutes is crucial for increasing the chance of survival for cardiac arrest victims. The American Heart Association (AHA) recommends the Chain of Survival that includes five important steps: early recognition of a cardiac arrest and calling 9-1-1; rapid bystander response with hands-only CPR; use of an AED; advanced life support; and, post cardiac care.

Since July 1, 2014, Michigan schools are required by state law to have a written cardiac emergency response plan. Michigan schools can also receive an honorary designation as a MI HEARTSafe School by taking additional steps to prepare for a cardiac event. In May 2014, 40 Michigan schools were awarded as a MI HEARTSafe School by MDCH, AHA, Michigan Department of Education, and Michigan Alliance for Prevention of Sudden Cardiac Death. Cedar Springs High School is a MI HEARTSafe School.

For additional details about MI HEARTSafe Schools, or to apply to become one, visit www.migrc.org/miheartsafe. For more information about SCDY prevention in Michigan, visit www.michigan.gov/scdy.

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Cure cravings with satisfying snacks

Top a slice of banana bread with a smear of rich, creamy spreadable cheese, such as The Laughing Cow Creamy Swiss, and add a crunchy protein punch with walnuts.

Top a slice of banana bread with a smear of rich, creamy spreadable cheese, such as The Laughing Cow Creamy Swiss, and add a crunchy protein punch with walnuts.

(Family Features) When a snack attack hits you, your mood may influence the flavor you crave. Taking a more mindful approach will let you savor what you eat and give you a more satisfying snack experience.

Mindful eating is all about being more aware of what foods you choose – such as the connection to your senses and emotions.

Being more conscious of snacking habits can help you make smarter, well-balanced choices and be more intentional with your snacks to be sure you’re truly answering your craving.

Hone in on your senses of taste and touch with these ideas so you can sit down and savor your next snacking session:

Sweet

•Enjoy the natural sweetness of fruit with a parfait by layering your favorite fruits with plain or vanilla yogurt and topping with a handful of granola.

•Top a slice of banana bread with a smear of rich, creamy spreadable cheese, such as The Laughing Cow Creamy Swiss, and add a crunchy protein punch with walnuts.

Salty

•Slice a potato in paper-thin pieces and bake in a single layer at 400°F for about 15 minutes, flipping half-way. Sprinkle with a dash of sea salt before serving either alone or with dip.

•Jazz up plain popcorn with an assortment of lightly salted nuts and dried fruit.

For a fresh take on traditional veggies, top mini bagels with a creamy sun-dried tomato and basil spread, such as the Creamy Mozzarella, Sun-Dried Tomato & Basil Flavor by The Laughing Cow, and add your favorite veggies (cherry tomatoes, roasted red pepper, mushrooms, etc.) for a delicious white pizza

For a fresh take on traditional veggies, top mini bagels with a creamy sun-dried tomato and basil spread, such as the Creamy Mozzarella, Sun-Dried Tomato & Basil Flavor by The Laughing Cow, and add your favorite veggies (cherry tomatoes, roasted red pepper, mushrooms, etc.) for a delicious white pizza

Crunchy

•Dip pretzel sticks in a light coating of melted chocolate (roll in crushed nuts while chocolate is still wet for extra crunch).

•For a fresh take on traditional veggies, top mini bagels with a creamy sun-dried tomato and basil spread, such as the Creamy Mozzarella, Sun-Dried Tomato & Basil Flavor by The Laughing Cow, and add your favorite veggies (cherry tomatoes, roasted red pepper, mushrooms, etc.) for a delicious white pizza.

Creamy

•Treat your taste buds with a richly flavored cheese spread, such as those available from The Laughing Cow, smeared over a thinly sliced baguette or multi-grain muffin.

•Mash an avocado with a dash of salt, pepper and garlic; add a squeeze of lime juice and some diced tomatoes for an instant guacamole dip to enjoy with corn chips or tortilla wedges.

For more satisfying snack suggestions, visit www.thelaughingcow.com.

 

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Show your heart some love

Photo courtesy of Getty Images

Photo courtesy of Getty Images

Wellness tips for body, mind and heart

(Family Features) Each day offers new opportunities to make choices that impact your health and overall wellness. Though hectic schedules can cause many of us to let healthy habits fall to the wayside, it is important that we give our bodies the attention and care they deserve.

Consider these small steps to gradually improve your whole body and heart health, which can help you enjoy a happier, longer life:

Strike a balance. Take a simpler approach to the traditional idea of “dieting.” Balance calories in versus calories out with a combination of good food choices, such as fruits, vegetables and whole grains, and regular exercise, such as walking or hiking. Incorporate low-calorie, naturally fat-free foods into your diet, such as new Dole Red Grapefruit Sunrise Fruit Bowls, which bring all-natural fruit together with 100 percent juice. They are a great way to start the day or just enjoy as a delicious snack. Grapefruit naturally offers a plentiful source of nutrients, including phosphorus, potassium and vitamins A and C.

Watch the middle. According to the Mayo Clinic, that extra weight you carry around the mid-section can cause serious health problems, including cardiovascular disease, diabetes and certain cancers. Work to keep this common problem area in check by reducing caloric intake and increasing physical activity.

Skip the stress. While a little stress is part of being human, too much can be taxing on the heart. Find activities that engage your mind and naturally relieve stress such as knitting, crafting or working on a puzzle.

Dine in the a.m. Don’t let a rushed morning routine get in the way of enjoying a heart-healthy breakfast. A complete morning meal includes a combination of whole grains, protein, and fruits or vegetables. For a convenient, on-the-go option, throw an individually-sealed cup of Dole Red Grapefruit Sunrise in your laptop bag or purse. Each cup contains peak-of-ripeness, wholesome, peeled grapefruit and allows you to enjoy grapefruit all year around. Plus, they’re gluten free, contain no GMOs (genetically modified or engineered ingredients) or artificial sweeteners, and feature BPA-free packaging.

Drink more water. For your body to function properly, it needs the right amount of hydration. According to the Institute of Medicine, the average required intake for a male is about 13 cups, while a female requires about 9 cups. Switch out sodas and sugary drinks with water to reap its benefits, and to shave off extra “empty” calories that may contribute to weight gain.

Get routine exams. A yearly doctor’s examination keeps you more informed of your body’s ever-changing status, and it keeps your health care provider in the loop, too. Educate yourself and understand the import numbers for your heart, including blood pressure, cholesterol and triglycerides.

A happy life starts with the right mindset and a few easy routines. For more ways to boost your body’s wellness and healthy snack ideas, visit www.Dole.com.

 

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Forget the pricey trip to the spa with simple DIY tips and tricks

HEA-Forget-pricey-trip-to-spa

 

(BPT) With a whole new year ahead, now is the perfect time to relax and refresh with at-home spa treatments that are easy, natural, luxurious and, best of all, affordable.

“Skin care does not have to be costly to be effective,” says Janet Little, director of nutrition at Sprouts Farmers Market. “By preparing your own body care products, you can have beautiful-looking skin, slow down premature skin aging and save money.”

As a matter of fact, you probably already have fresh and natural ingredients in your refrigerator and cupboards, or you can easily purchase them from a grocery store or health food store. These simple ingredients can eliminate dry skin, reduce wrinkles, banish dark under eye circles and relax sore muscles. The advantages of homemade skin care products include:

* Significant savings. Most of the products that you’ll use are already in your home, and are less expensive than department store-bought skin care products or spa treatments.

* Avoiding harsh chemicals. Artificial ingredients found in typical drug store beauty products may contain cancer-causing compounds that can penetrate the skin and potentially cause harmful effects.

* Always natural and fresh. Skin care products purchased in a store contain preservatives to avoid bacteria contamination and growth. On the other hand, when you prepare your skin care items yourself you get a fresh and natural batch every time.

* Easy and fun to make. Simple recipes take minutes to prepare, but can be just as effective as store bought products.

Here are a few easy, at-home spa recipes that will leave you glowing:

Gentle exfoliant

* Brown sugar is a natural and affordable exfoliant with many health benefits, while grapeseed oil gently and deeply moisturizes skin without clogging pores.

Ingredients:

1/2 cup grapeseed oil

1/2 cup brown sugar

Mix together with your fingers. Apply to face and body by rotating in a circular motion. Rinse off with warm water.

Firming facial mask

Egg white is great for tightening and toning skin and helps shrink pores. Yogurt is packed with vitamins and proteins, which promotes strong wrinkle-free skin.

Ingredients:

1/2 tablespoon vitamin E oil

1 tablespoon yogurt

1 egg white

Whisk together. Massage onto face and neck. Leave on for at least 20 minutes. Rinse off with warm water.

Avocado-honey facial mask 

Avocados are rich in omega-3 fatty acids, perfect for hydrating and great for moisturizing skin. Honey acts as a natural humectant, boosting skin’s hydration and is also a wonderful skin lightening agent.

Ingredients:

1/2 avocado

1/2 cup honey

First, place a cloth in warm water and apply to your face to open the pores. Mash avocado until creamy, combine with honey and apply to face for 15 to 30 minutes. Rinse off with warm water, then use cold water to close the pores. Use once a week.

Wrinkle reducer

Banana is wonderful as an anti-wrinkle treatment.

Ingredients:

1 over-ripe banana

Mash 1/4 banana until very creamy. Spread all over face and leave for 15-20 minutes before rinsing off with warm water followed by a dash of cold. Gently pat dry.

Under-eye circle treatment 

Grated potatoes can lighten under-eye circles. Potatoes contain an enzyme called catecholase, which is used in cosmetics as a skin lightener.

Ingredients:

1 potato

Cheese cloth

Run one spud through your food processor and stuff the raw mash into a piece of cheesecloth. Apply to the area directly beneath your eye – don’t let the potato juice come in contact with the eye itself – and leave for 15 to 20 minutes. Wipe away the starchy residue.

Tired and aching muscle relaxer

Epsom salts and essential oils are known for their powerful ability to sooth sore muscles and relieve aches and muscle pain.

1/2 cup Epsom Salt

5 drops lavender essential oil

2 drops chamomile essential oil

Place Epsom salts in a mixing bowl and add drops of essential oil. Mix ingredients together and add to a hot bath.

 

 

 

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Sweet strategies for a healthier you

Watermelon Pistachio Sundae

Watermelon Pistachio Sundae

Family Features

 

When celebrating the past and looking forward to the future, the New Year is a perfect time to set goals for a better, healthier you.

Setting yourself up with a strong nutrition foundation is essential for long-term success. An expert on helping others attain healthy lifestyles, registered dietitian Elizabeth Somer offers these four time-proven skills for permanent weight loss and health management.

1. Balance calories

Seek the right mix of calories in from your diet, versus calories out from exercise and daily activity. Your goal is gradual weight loss of no more than two pounds per week, which ensures you lose fat weight, not water or muscle weight. Daily exercise is a must to maintain the loss. If you can’t lose weight on at least 1,500 calories a day, you need to move more, not eat less.

2. Focus on plants

Emphasize colorful fruits and vegetables, with at least half of every plate heaped with produce. Complement with whole grains and moderate amounts of foods that are calcium-rich (nonfat or low-fat milk) and iron-rich (extra-lean meats, chicken, fish or legumes). Snack on watermelon cubes rich in vitamins A and C, as well as the antioxidant lycopene. This juicy treat is available all year, even in the winter. In addition, a real food such as watermelon contains at least two of the magic three ingredients for weight loss: protein, water and fiber. These nutrients fill you up before they fill you out, so you are satisfied on fewer calories.

3. Eat regularly

When you eat these calories is also important. Large, infrequent meals result in big-time hunger, which can cause you to lose control of your appetite. Eating regularly and when you are comfortably hungry keeps you in control of your appetite, allowing you to make wiser decisions. Here is an example of a day’s menu:

• Breakfast: 100 percent whole grain cereal topped with nonfat milk and berries

• Mid-Morning Snack: A bowl of watermelon with a 6-ounce tub of low-fat yogurt

• Lunch: A turkey sandwich on 100 percent whole grain bread, baby carrots and an apple

• Mid-Afternoon Snack: 1 ounce of nuts with a glass of watermelon juice

• Dinner: Grilled salmon, baked sweet potato and green peas

• Evening Snack: 2 cups air-popped popcorn and 1 cup of fat-free hot chocolate

4. Commit to Health: Keep in mind that your ultimate goal is not just a certain figure or a number on the bathroom scale; it is a lifelong commitment to be the best and healthiest you. This plan requires a lifetime commitment; not to lose weight and keep it off, but to modify habits so they support health and maintain the best weight for you for life.

For sweet recipes to help you stay on track, visit www.watermelon.org.

 

Watermelon Pistachio Sundae

Servings: 6

1egg white, lightly beaten

2tablespoons maple syrup

2teaspoons brown sugar

1/4teaspoon salt

1cup roasted, salted and shelled pistachios

6watermelon scoops (using ice cream scooper)

6scoops raspberry sorbet (using ice cream scooper)

1cup marshmallow sauce

 

To candy pistachios, preheat oven to 300ºF. In medium mixing bowl, combine egg white, syrup, brown sugar and salt. Stir in pistachios until evenly coated. Spread on foil lined baking sheet and bake 15-20 minutes, stirring once, until crisp and lightly browned. Cool. Break apart.

 

Using ice cream scooper, arrange watermelon at bottom of 6 sundae cups or martini glasses. Top with scoops of sorbet. Drizzle sauce over sorbet and sprinkle candied pistachios over sundaes and serve immediately.

 

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Keep up the good work this winter

Photo courtesy of Getty Images

Photo courtesy of Getty Images

Pro basketball star Skylar Diggins shares her indoor fitness game plan

Family Features

 

While the winter may make for a tempting time to curl up on the couch, adapting your routine is essential for year-round well-being, whether you’re a professional athlete or an average person looking to stay on top of your game.

“As an athlete, I am just like everyone else. When it’s dark and cold outside, it can be harder for me to stay motivated to keep up with my workouts,” said women’s professional basketball star Skylar Diggins. “But hibernating in the off season isn’t an option for me, nor should it be for anyone who wants to stay in shape year-round.”

As the days grow colder, follow this advice from Diggins to stay fit:

Power up with protein. It’s important to give your body the proper protein to fuel your workout—both before and after exercise. Protein drinks are one way to reward your muscles and power your body for intense exercise.

Banish boredom. A great way to change it up is signing up for new gym classes or bringing a buddy for motivation. Add variety by doing short reps of different circuit exercises to make workouts more efficient and fun. By alternating reps of speed ropes with walking lunges with weights overhead and high knees, you can incorporate cardio and strength training into one rewarding, un-boring gym session.

Keep it close to home. Whether you’re snowed in or stuck inside a hotel room, fight the urge to skip your workout by keeping it quick and simple. Great abs don’t need a gym, just a little bit of floor space. One of Diggins’ favorite ways to keep a toned stomach is alternating reps of sit-ups with bicycle crunches and side planks. You can also incorporate jumping rope and doing an “indoor run” by walking up and down the stairs.

Don’t make excuses. This time of year is busy for everyone. Maximize your time by doing little things when you can, like calf raises in the shower, choosing the stairs, or repeating lunges until you get to the other side of a room. Keep a light set of hand weights under the couch for a quick arm workout during your favorite TV show.

For more tips to keep your routine fresh and fun while indoors this winter, check out Rockin’ Refuel on Facebook at www.facebook.com/rockinrefuel.

 

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