Health and Wellness Newsletter Archives

  • Spring Wellness Newsletter, 2018

    Walk more this spring!

    Set a goal to walk more this spring. Follow the walking challenge below. National Walking Day is April 4, 2018. Participate by setting a goal to walk 30 minutes that day.

    Week 1: Walk for 10 minutes a day for 5 days of the week.

    Week 2: Walk for 15 minutes a day for 4 days of the week.

    Week 3. Walk for 20 minutes a day for 4 days of the week.

    Week 4. Walk for 30 minutes a day for3 days of the week.

    Proper Walking Shoes

    Wearing proper walking shoes can prevent future injuries and make walking more comfortable and enjoyable. How do you know if you have proper walking shoes? According to the Mayo Clinic, there are some important things to look for.

    Look for Helpful Features: There are different parts of a walking shoe. Make sure your shoes include the following.

    • Achilles tendon protector
    • Heel Collar
    • Upper
    • Insole
    • Gel, foam, or air midsole
    • Outsole
    • Toe box

    Consider the Shape of Your Foot: All feet are different. Find a shoe that matches your width, length, and arch. Most sporting goods stores can look at your arch and find a shoe that matches your feet. You can also test your arch by putting the bottom of your foot in water and putting it on cardboard to leave a footprint. If you see most of your footprint, you probably have low arches. If you see hardly any of your footprint, you probably have high arches.

    Get the Best Fit: Ask the sales clerk what the best recommendations are. Try various shoes until one fits well for you. Make sure you have at least a half an inch between your longest toe and the end of the shoe. Make sure the shoe isn’t too snug.

    Replace Old Shoes: Shoes should be replaced every 300 to 400 miles or when the outsole is worn out.

    Get more information and help at: Healthy Life Style

    Easy Fun Salad Ideas

    Tomato-Peach Salad: Toss tomato and peach wedges with red onion slices. Drizzle with cider vinegar and olive oil; season with sugar, salt and pepper.

    Chicken-Mango Salad: Whisk one tablespoon each lemon juice and honey, some grated ginger and 1/4 cup olive oil; toss with shredded grilled chicken, assorted greens and diced mango.

    Egg Salad with Beans: Toss blanched green beans with sliced radishes and hard-boiled eggs. Drizzle with olive oil; season with salt and pepper.

    Watermelon-Feta Salad: Whisk one part white wine vinegar with three parts olive oil, and salt and pepper. Toss with baby arugula, red onion slices, watermelon cubes, crumbled feta, niçoise olives and fresh oregano.

    These recipes and more at: 50 Simple Salads

    Spring Fitness Challenge

    Day 1: Push-ups x 10, Squats x 10, Crunches x 10
    Day 2: Jumping Jacks x 20, Burpees x 8
    Day 3: Rest
    Day 4: Push-ups x 20, Lunges x 20, Bicycle Crunch x 20
    Day 5: Burpees x 12, High Knees x 30
    Day 6: Push-ups x 30, Squats x 50
    Day 7: Rest
    Day 8: Leg Raises x 20, Plank x 30 seconds, Leg Raises x 20
    Day 9: Inch worm x 8, Shoulder Taps x 12, Side Lunges x 8 each side
    Day 10: Ski Jumps x 50, High Knees x 50, Jumping Jacks x 50
    Day 11: Rest
    Day 12: Plank x 45 seconds, Squats x 20, Push-ups x 20
    Day 13: Squat Jumps x 40
    Day 14: Rest
    Day 15: Push-ups x 30, Squats x 30, Crunches x 30
    Day 16: Burpees x 50
    Day 17: Mountain Climber x 25, Squat Jumps x 25
    Day 18: Rest
    Day 19: Leg Raises x 30, Crunch x 30, Plank x 1 minute
    Day 20: Squats x 50, Lunges x 50, Squats x 25
    Day 21: Rest
    Day 22: Jumping Jacks x 50, High Knees x 50, Push Ups x 20
    Day 23: Squats x 100
    Day 24: Rest
    Day 25: Push-ups x 40, Squats x 40, Crunches x 40
    Day 26: Burpees x 50
    Day 27: Squat Jumps x 50, Lunges x 40, Ski Jumps x 30, Leg Raises x 20, Oblique Crunch x 10 each side
    Day 28: Rest
    Day 29: Inch worm x 10, Shoulder Taps x 20, Side Lunge x 10
    Day 30: Choose one of the previous workouts to complete today.

    Winter, 2018 Newsletter

    2018 Health and Wellness Resolutions

    1. Start Small: Start small with realistic goals. Don’t try to start out by exercising seven days a week for 60 minutes. Try to start with three days a week for 30 minutes and gradually increase.
    2. Avoid an All or Nothing Approach: All or nothing approaches usually set people up for failure. Studies have shown that people who approach dieting with an all or nothing mentality are more likely to yo-yo diet, binge eat, and return to their old habits. (https://www.ideafit.com/fitness-library/help-clients-move-past-the-all-or-nothing-nutrition-mindset) Find balance in your diet with an 80/20 approach. For example, if you’re going to eat dessert after dinner, choose a healthy dinner. My favorite tip is to fill half your plate with vegetables, then the other half with smaller portions of your favorite foods. Focus on adding healthy foods to your diet, instead of eliminating foods from it.
    3. Be Ready For Failure: With all health and wellness goals, you will probably fail at least once. Learn how to handle that failure in a positive way. Use that failure as a learning tool. Reflect on your failure and see if you could have done something different. Sometimes we can do everything right, and still not lose weight. That’s where the next tip (#4) comes into play. Remember this is a lifestyle change. Keep your thoughts positive and never give up.
    4. Focus on Habits and Small Changes: We tend to focus on the scale and nothing else. Focus on how you feel, your confidence, how your clothes fit, your energy levels, your fitness levels, or changes in your habits.
    5. Focus on Your Mentality: Health and wellness resolutions are supposed to be fun and exciting. Health and wellness goals should not stress you out. Instead of focusing on what you have to give up, focus on the positive. Tell yourself “I can” or “I get to work out”. Our thoughts and attitudes tend to be the driving factor to success.
    6. Find a Fitness Buddy: Accountability and motivation is key to a healthier lifestyle. Find a friend, co-worker, or family member that will keep you accountable and motivated.

    At Home Bodyweight Workouts

    Day 1 (Repeat Circuit three to four times with 45 seconds of rest at the end of each circuit.)

    • Squats x 12
    • Lunges x 12 (each leg)
    • Squat Jumps x 12
    • Calf Raises x 12
    • Wall Sit x :20 seconds

    Day 2 (Repeat Circuit three to four times with 45 seconds of rest at the end of each circuit.)

    • Pushups x 12
    • Tri-cep Dips x 12
    • Plank up and downs x 12
    • V-ups x 12
    • Russian Twists x 12
    • Bird Dogs x 12

    Day 3 (Repeat Circuit three to four times with 45 seconds of rest at the end of each circuit.)

    • Single leg squats x 12 each leg
    • In and out crunch x 12
    • Glute Bridge x 12
    • Squat Jumps x 12
    • Donkey Kicks x 12
    • Downward dog leg kicks x 12 each leg

    Day 4 (Repeat Circuit three to four times with 45 seconds of rest at the end of each circuit.)

    • Hand release push-ups x 12
    • Dips x 12
    • Cross body jabs x 20 (10 each arm)
    • Shoulder taps x 12
    • Bicycle Crunch x 20
    • In and out crunch x 12

    Workout Goals

    Level One

    • Walk for 10 minutes twice a day.
    • Perform one minute of plank, five days a week.
    • Perform 20 squats, 20 push-ups, and 20 crunches, three days a week.
    • Exercise for 30 minutes, three days a week.
    • Walk over lunch breaks.

    Level Two

    • Walk for 10 minutes three times a day.
    • Perform one-minute plank, one minute of squats, one minute of push-ups, five days a week.
    • Perform 20 squats, 20 push-ups, and 20 crunches every morning and before bed, three days a week.
    • Exercise for 30 minutes, four to five days a week.
    • Get up and exercise for five minutes every hour at desk.
    • Join a group exercise class once or twice a week
    • Run one mile, three times a week.
    • Strength train two to three times a week.

    Level Three

    • Walk for 15 minutes three times a day.
    • Perform a one-minute plank, one minute of squats, one minute of push-ups twice a day for five days a week.
    • Perform 50 squats, 50 push-ups, and 50 crunches every morning, three days a week.
    • Try yoga one day a week.
    • Exercise for 60 minutes four to five days a week.
    • Join a group exercise class three times a week.
    • Walk or run a total of 20 miles a week.
    • Strength train three to four times a week.
    • Set a goal of running a 5k or a 10k.

    Nutrition Goals

    Level One

    • Drink eight cups of water a day.
    • Eat one serving of fruit and one serving of vegetables per day.
    • Add one serving of green vegetables a day.
    • Add one to two servings of healthy fats a day like nuts, oils and avocados.
    • Eat breakfast every day.
    • Add at least two servings of lean protein but try to get three servings.
    • Eggs, lean meat, protein powder, low-fat dairy.
    • Add at least three servings of whole grains but try to get six servings.
    • One slice of whole wheat bread, ½ cup of brown rice, ½ cup of whole-wheat pasta, one cup of whole grain cereal.

    Fall, 2017 Newsletter

    Diet verse Healthy Eating Plan: You Take Your Pick!

    A diet is defined in the dictionary as a special course of food to which one restricts oneself, either to lose weight or for medical reasons. According to the government, the dietary guidelines for healthy eating is described as eating fruits, vegetables, whole grains, low-fat or fat free dairy products, lean meats, poultry, fish, beans, eggs and nuts. Avoiding or lowering products with saturated fats, trans fats, salt, cholesterol, added sugars, and staying within your caloric needs. (“Health Weight.”2016)

    Some popular diets include Weight Watchers, Atkins, Slim Fast and Jenny Craig. These diets typically consist of tracking points, buying and eating certain foods, or meal replacement shakes. These “diets” are used to lose weight quickly and for a short amount of time, it’s not a lifestyle change. Healthy eating is for a long term, healthy lifestyle. A certain diet program might work for you, but remember your health is more than a quick fix, it’s a lifestyle change. If you have tried different diets for a long time, maybe it’s time to start healthy eating instead. You can have a lot more variety, and not so many rules. For more ideas and information go to the CDC Healthy Eating page.

    Example of a Day in a Diet verse Health Eating Plan.

    Diet Plan
    Breakfast
    Meal Replacement Shake
    Lunch
    Meal Replacement Shake
    Snack
    Apple and Almonds
    Dinner
    Grilled chicken, steamed vegetables and brown rice.
    Health Eating Plan
    Breakfast
    Whole grain oatmeal, with almonds, dried fruit, and a little bit of honey drizzled on top.
    Lunch
    Strawberry, apple, grilled chicken salad with feta cheese and quinoa.
    Snack
    Apple with almond butter.
    Dinner
    Grilled chicken tacos with whole wheat tortillas, side salad (corn, black beans, tomatoes, avocado).

     

    “Healthy Weight.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 8 Sept. 2016.

    Get Outside and Get Moving Workout

    Working out outside not only helps you get your daily vitamin D, but can also boosts your mood. Try the following exercises outside with a bench to mix up your workout.

    • Bench Incline Push-Ups
    • Bench Step Ups
    • Bench Tricep Dips
    • Bench Leg Raises

    Tackle Tailgates the Healthy Way

    1. Switch white buns for whole wheat buns.
    2. Use leaner meat for your protein. Try lean hamburger, turkey, or chicken. You can even try veggie burgers.
    3. Grill wings, instead of frying them.
    4. Switch up your side salads.
      • Use non-fat Greek yogurt instead of mayonnaise in potato, or macaroni salad.
      • Make your coleslaw dressing with a healthier alternative such as non-fat Greek yogurt.
      • Try healthy salad dressings. One of my favorite is Bolthouse Ranch Dressing found at Hy-Vee.
    5. Choose fruit over sugar-filled desserts.
    6. Try drinking water, or low-sugar and low-calorie drink options. If you are 21 years old or older, keep your alcohol intake to a moderate amount (one or two drinks), and choose lower calorie options.
    7. When at a tailgate event choose your favorite food. Don’t fill your plate full of unhealthy foods. Decide what your favorite treat is, and indulge in that while keeping the rest of your plate healthy.
    8. Get active with outdoor games at tailgates.
    9. Have fun, and enjoy the social interactions, and the game during tailgates more than the food.

    Healthy Pumpkin Spice Latte

    Cut the calories and fat with this healthy pumpkin spice latte.

    Ingredients

    1. 1/2 cup unsweetened vanilla almond milk
    2. 3 tablespoons pumpkin puree
    3. 1 teaspoon pumpkin pie spice
    4. 1/2 teaspoon vanilla
    5. 2-3 drops of liquid stevia (or sweetener of choice)
    6. 8 ounces brewed coffee (or 1-2 shots of espresso)
    7. Sprinkle of cinnamon

    Directions

    1. In a cup or saucepan, mix together almond milk and pumpkin. Cook on medium heat on the stovetop or microwave for 30-45 seconds.
    2. Remove from heat, stir in vanilla, spices, and sweetener, place in a cup and use a frother to foam the milk. You can also use a blender — just process for 30 seconds or until foamy.
    3. Pour coffee into a large mug; add the foamy milk mixture on top. Sprinkle with cinnamon.

    Recipe: https://www.popsugar.com/fitness/Healthy-Pumpkin-Spice-Latte-35725456

    Summer, 2017 Newsletter

    6 Weeks to a Fitter You!

    Take on one, two or as many fitness challenges as you want. Start at your current fitness level and build from there.

    Weekly Workout Challenges

    Beginner

    • Walk over lunch break, three days a week.
    • Perform a plank for one minute, three days this week. (Break it down into 20 seconds at a time if you need to.)
    • Perform 20 push-ups, 20 squats, 20 crunches, three days this week.
    • Stretch for 10 minutes, three days this week.
    • Perform physical activity for 30 minutes, three days this week.
    • Go to a group exercise class, one day a week.

    Intermediate

    • Walk over lunch break every day of the week.
    • Perform a plank for one minute, five days of this week.
    • Perform three sets of 20 push-ups, 20 squats, 20 crunch, three days this week.
    • Stretch for ten minutes, five days of this week.
    • Perform physical activity for sixty minutes, three days this week.
    • Go to a group exercise class, two days a week.

    Advanced

    • Walk 60 minutes, four to give days this week.
    • Perform a plank for 1-minute, six days this week.
    • Perform three sets of 20 push-ups, 20 squats, 20 crunches, five days this week.
    • Stretch for 10 minutes, six days this week.
    • Perform physical activity for 60 minutes, five days this week.

    Making Fitness a Lifestyle, by Allie Buesing

    In today’s world we live crazy, chaotic, and busy lives that we hardly have time to work out. We have kids, jobs, families, events, hobbies, and don’t forget sleep. We know the importance of working out, but how do we get that work-out in, with a life so busy? With little tricks of the trade, you can get a great workout in, even with a busy schedule.

    I am going to give you two examples many people can relate to. You have one person that is ready to make changes and lose weight. They decide to work out five days a week for 60 minutes. They are going to follow a workout program, where they need equipment at a gym for those five days. They decided their schedule is so busy they will get up at 5:30 am to work out every morning.  The first two weeks went great! Come the third week, kids were up sick late one night, you only got five hours of sleep. As your alarm went off you knew your body needed the sleep, but you needed to work out. You decided to listen to your body, which is a good thing, because sleep is just as important as physical activity. You feel guilty about not working out, and start to slowly give up on the program because it is too much for your schedule. This is not making fitness a lifestyle.

    Making fitness a lifestyle, this person would have slept in because they know it’s good for their body to get sleep. Instead of feeling guilty and giving up they would instead perform a quick 30 minute workout over their lunch break. That is how you make fitness a lifestyle. You work within your schedule and lifestyle to ensure success in all areas of life.

    Tricks for making fitness a lifestyle.

    • Park your car far away from your destination to get extra steps in your day.
    • Walk over your lunch break.
    • Perform a 10 minute HIIT workout every night. These can be just as good for you as a 30 minute walk.
      • High intensity exercise for 1 minute
      • Low intensity exercise for 1 minute
        • Example: High knees in place for 1 minute, walk in place for 1 minute.
    • Desk Exercises.
    • Workouts with your kids.
    • Workout while your kids are at sports practice or other event. Find a park close, and walk around. Use the benches for step ups, push-ups, or squats.
    • Workout while cooking dinner. Chicken can sometimes take 30 to 45 minutes to bake. Throw the chicken in the oven and do some body-weight at home exercises while dinner is cooking.
    • Workout while cleaning the house. Mop your floors, then follow by 20 squats, or vacuum while doing lunges.
    • Be creative, have fun, and most importantly just get moving.

    Stock up on fresh fruits and veggies this summer!

    Fill up on plenty of fresh fruit and veggies this summer, many of which you can find locally or even in your backyard garden! Here’s a list of the best months to eat the freshest food.

    JUNE
    Fruit: Watermelon, strawberries, cantaloupe, cherries, peaches, blueberries, apricots
    Vegetables: Corn, lettuce

    JULY
    Fruit: Watermelon, strawberries, cantaloupe, blueberries, peaches, apricots, kiwi, raspberries, plums
    Vegetables: Cucumbers, tomatoes, summer squash, green beans

    AUGUST
    Fruit: Watermelon, strawberries, cantaloupe, blueberries, peaches, apricots, kiwi, raspberries, plums
    Vegetables: Cucumbers, corn, eggplant, tomatoes, summer squash, green beans, lettuce

    Healthy Zucchini Bread

    Ingredients

    • 3/4 cup roughly chopped raw walnuts or pecans (optional)
    • 1/3 cup melted coconut oil or extra-virgin olive oil*
    • 1/2 cup honey or maple syrup
    • 2 eggs
    • 1/2 cup milk of choice or water
    • 1 teaspoon baking soda
    • 1 teaspoon ground cinnamon + more to swirl on top
    • 2 teaspoons vanilla extract
    • 1/2 teaspoon fine-grain sea salt
    • 1/4 teaspoon ground nutmeg
    • 1 1/2 cups grated zucchini (you'll need 1 small zucchini, about 7 ounces—if your grated zucchini is very wet, squeeze out the excess moisture over the sink before stirring it into the batter)
    • 1 3/4 cups white whole wheat flour or regular whole wheat flour

    Instructions

    1. Preheat oven to 325°F. Line a small, rimmed baking sheet with parchment paper for easy cleanup, and grease a 9” x 5” loaf pan to prevent the bread from sticking.
    2. Once the oven has finished preheating, pour the chopped nuts onto your prepared baking sheet. Bake until the nuts are fragrant and toasted, about 5 minutes, stirring halfway.
    3. In a large mixing bowl, combine the coconut oil and honey. Beat them with a whisk until they are combined. Add the eggs and beat well. (If your coconut oil solidifies on contact with cold ingredients, simply let the bowl rest in a warm place for a few minutes, like on top of your stove, or warm it for about 20 seconds in the microwave.)
    4. Add the milk, baking soda, cinnamon, vanilla, salt and nutmeg, and whisk to blend. Switch to a big spoon and stir in the zucchini, then add the flour and stir just until combined. Some lumps are ok! Gently fold in the toasted nuts now.
    5. Pour the batter into your greased loaf pan and sprinkle lightly with additional cinnamon. If you'd like a pretty swirled effect, run the tip of a knife across the batter in a zig-zag pattern.
    6. Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean. Let the bread cool in the loaf pan for 10 minutes, then transfer it to a wire rack to cool for 20 minutes before slicing it with a sharp, serrated knife.
    7. This bread is moist, so it will keep for just 2 to 3 days at room temperature. Store it in the refrigerator for 5 to 7 days, or in the freezer for up to 3 months or so. I like to slice the bread before freezing and defrost individual slices, either by lightly toasting them or defrosting them in the microwave.

    No-Bake Peanut Butter Protein Balls

    Ingredients

    • 1 cup (dry) oatmeal (I used old-fashioned oats)
    • 2/3 cup toasted coconut flakes
    • 1/2 cup peanut butter
    • 1/2 cup ground flax seeds
    • 1/2 cup semi-sweet chocolate chips
    • 1/3 cup honey or agave nectar
    • 1 tablespoon chia seeds (optional)
    • 1 teaspoon vanilla extract

    Instructions

    1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
    2. Once chilled, roll into balls of whatever size you would like, usually 1-inch. Store in airtight container and keep refrigerated for up to 1 week.
    3. Makes about 20-25 balls.

    Spring, 2017 Newsletter

    March is National Nutrition Month

    In order to make small changes for a healthier diet, incorporate one of these things into your diet each day. After 21 days, how do you feel?

    Day 1: Eat one serving of vegetables and one serving of fruit.

    Day 2: Drink at least 8 cups of water a day.

    Day 3: Eat at least 1 serving of whole grains.

    Day 4: Eat at least 1 serving of lean protein.

    Day 5: Eat at least 1 serving of healthy fats.

    Day 6: Eat at least 2 servings of vegetables and 2 servings of fruit.

    Day 7: Eat at least 2 servings of whole grains.

    Day 8: Eat at least 2 servings of lean protein.

    Day 9: Decrease or eliminate calorie filled beverages. If currently drinking more than one caloric beverage a day, decrease it to 1. If currently drinking 1 a day try to eliminate to 0 or once a week.

    Day 10: Read labels and start to minimize your consumption of processed food. If you can't pronounce the ingredients list, more than likely it's processed.

    Day 11: Eat at least 3 servings of vegetables and 3 servings of fruit.

    Day 12: Eat at least 3 servings of whole grains.

    Day 13: Eat at least 3 servings of lean protein.

    Day 14: Eat at least 2 servings of healthy fats.

    Day 15: Eliminate or reduce consumption of added sugar. Reduce to one sugar item a day, or once a week based off where you currently are with sugar consumption.

    Day 16: Try a new vegetable and fruit.

    Day 17: Go meatless, try replacing protein with meat with a non-meat source such as beans.

    Day 18: Make a salad for lunch.

    Day 19: Make a smoothie for breakfast.

    Day 20: Eat one serving of fish for your protein today.

    Day 21: Make this challenge a lifestyle, and not just a 21 day challenge.