For many people looking to start a running routine, springtime is go time. It’s not uncommon to feel discouraged when starting a new fitness regime, but with perseverance and a few guidelines, running is a rewarding way to keep your body healthy.
Step 1: Get your gear
You don’t need much to start running, but a good pair of shoes will take you a long way and help prevent common injuries. Take a look at the soles of shoes you wear often to see where they are most worn; this will tell you where your weight is focused when you walk. Different pairs of shoes are best for different foot types, so research what matches with yours. A “flat foot” requires support and stability, while a “high-arch” needs more cushion for shock and absorption. Many stores—especially independent outlets—can help you choose the best shoe for your pattern of wear.
For optimal comfort, consider the fabric of your running clothes. While a cotton T-shirt is comfortable at the beginning of a run, the fabric retains sweat and can cause chaffing and irritation. “Tech” fabric made of fibers like Lycra, nylon or bamboo allows sweat to evaporate. You’ll often find these clothing items billed as being able to “wick away” moisture, and you’ll also find they make working out more comfortable than cotton.
Step 2: Make a plan & prepare
Don’t expect to run a 5K your first time out the door; give your body time to acclimate to your new activity! Many find a run/walk method of alternating a short time of running with a longer period of walking to be a good way to start out. Be sure to warm up your muscles before you run with dynamic movements, and practice static stretching afterwards to help improve and maintain flexibility.
Another part of preparing your body for running is what you eat. Did you know that digestion usually stops or slows when you run? That means that if you eat right before you run, your food becomes your new running buddy. Eat an hour and a half before your run to ensure your muscles don’t get fatigued but your stomach isn’t full of food while you’re exercising. Hydration is also essential; drink about 20 oz. of water about two hours before your run. Continue Reading »
For years we have been cautioned about consuming cholesterol-containing foods as a way to control our blood cholesterol levels. Perhaps that is why a collective gasp was heard when the 2015 Dietary Advisory Committee Scientific Report recently proposed lifting dietary cholesterol-limiting recommendations.
The Dietary Advisory Committee is made up of health experts who are charged with researching scientific and medical literature and making recommendations that guide dietary health practices. They make suggestions that other organizations review; organizations such as the United States Department of Agriculture or the United States Department of Health and Human Services, which jointly publish the Dietary Guidelines for Americans every five years. The last published set of Dietary Guidelines was in 2010 and the 2015 Dietary Guidelines will be published later this year. The guidelines are just that, a highly referenced nutrition guide for not only nutrition professionals, but also the general public.
The current dietary guidelines advise Americans to limit dietary cholesterol to less than 300 milligrams per day. For egg lovers this poses a challenge, with the average egg taking up most of this allowance. So why the change in recommendations by the Dietary Advisory Committee? Continue Reading »
If you are looking for a healthy and refreshing treat, look no more. These simple treats are nutritious and delicious.
1 ½ cups of fresh berries of your choice (blueberries, strawberries, raspberries)
2 cups plain or vanilla Greek yogurt
¼ cup white sugar
8 small paper cups
8 Popsicle sticks
Place berries, banana, yogurt and sugar in a blender. Blend until smooth. You can also use a mix of berries.
Fill paper cups ¾ full with the fruit and yogurt mixture. Cover the top with aluminum foil. Poke a Popsicle stick through the center of the foil of each cup.
Place the cup in the freezer for 5 hours. To serve, remove foil and peel off the paper cup. Continue Reading »
You’ve probably heard the saying, “Breakfast is the most important meal of the day” a million times. You may have heard other claims about breakfast in the media, from health experts and others. So is all this hype about breakfast true? Let’s review the facts.
Breakfast gives you energy to start the day. Breakfast helps regulate blood sugar levels by literally breaking the fast and providing your body with the fuel it needs to function properly throughout the day.
Breakfast improves diet quality. Research shows that people who skip breakfast are less likely to meet the recommended intakes for important nutrients like folic acid and calcium. Studies have demonstrated that if you start your day off with fruit, you are more likely to reach the daily recommended servings for it. Continue Reading »
Stress is one of the biggest threats to your employees’ health. Help decrease their stress by encouraging walking throughout the day! Walking breaks, even for 10 minutes once or twice a day, will help employees increase physical activity and clear their mind from the day’s stress. These short breaks will allow employees to return to their work station rejuvenated and ready to tackle the rest of the day’s tasks.Take it one step further by encouraging meetings on the go! Who says all meetings need to take place in a conference room? Boost your wellness culture by encouraging walk-and-talk meetings.