Chester Health & Fitness 2015

2015

HEALTH

Fitness GUIDE &

Published by Engle Printing & Publishing Co., Inc.

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Chester

Health & Fitness Guide

February 18, 2015

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Juggling family, work, and other commitments? Not sure how to get the kids to eat their vegetables? Eating healthy can be tough when individuals are constantly on the go or there are a range of appetites to appease. But with a little planning, incorporating fruits and vegetables can be made easier.

• Plan meals ahead of time and do the prep work in advance. Make adding more veggies to meals a snap by cutting them up ahead of time and keeping them handy in the fridge.

• Vary cooking methods. This will keep things interesting and give you an opportunity to experiment with the different flavors each method creates.

• Aim to fill half your plate with fruits and veggies. It will keep you from eating too many calories or filling up on empty calories.

A nutritious diet is essential to long-term health. Here are some more easily found foods that pack a nutritious punch: • Whole wheat and multigrain pasta: These low-calorie alternatives to traditional pastas are now available in many large chain grocery stores as well as organic marketplaces. A typical 2-ounce serving of whole wheat or multigrain pasta typically includes about 7 grams of protein and 6 grams of fiber.

• Nonfat Greek yogurt: Nonfat Greek yogurt is a lowcalorie source of protein, making it a great snack option to boost afternoon energy levels. Single-serving containers of Greek yogurt, which tend to be right around 6 ounces, can include 120 grams of protein or more.

• Russet potatoes: One medium-sized Russet potato is roughly 170 calories and includes three grams of fiber, five grams of protein, and 25 percent of the daily recommended dosage of potassium. Russet potatoes also are high in vitamin C and iron.

• Dried lentils: Dried lentils make great additions to salads, soups, and stews, and they pack a nutritious punch despite their relatively small serving size. A single serving of dried lentils is 1/4 cup, which includes 10 grams of protein and 11 grams of fiber.

• Brown rice: A single 1/4 cup serving of brown rice has roughly 20 fewer calories than a similar serving of traditional white rice, and brown rice is also a much greater source of dietary fiber (1.8 grams) than white rice (0.4 grams). Brown rice also is rich in selenium, which can reduce a person’s risk of developing arthritis, certain cancers, and heart disease.

• Incorporate more vegetables into foods you already like.

For example, add frozen peas or broccoli to rice when it’s almost done cooking or add extra frozen veggies to canned or homemade soup.

• Stock your office with fruit. Stash a bag of apples or other easy-to-grab fruit in your office fridge at the beginning of the week. You can grab something healthy and quick when late-afternoon munchies strike.

• Pick ready-to-eat fruits and veggies. Go for produce that only needs a quick rinse before eating, like cherry tomatoes, grapes, baby carrots, berries, and sugar snap peas.

• Skip the fries. Choose fruits and vegetables over french fries and other deep-fried sides. Many restaurants will substitute a fruit cup, sliced apples, or side salad if you ask.

• Make it veggie. Try using hearty portobello mushrooms instead of meat for a burger or in other recipe favorites such as spaghetti and lasagna with meat sauce. Incorporate vegetables into breakfast by adding spinach, peppers, or mushrooms into scrambled eggs and omelets or by trying homemade zucchini, pumpkin, or carrot bread.

• Add protein for a more substantial snack. Try pairing fruit or veggies with protein, like adding peanut butter to an apple or dipping veggie sticks into hummus or a savory Greek yogurt dip.

• Think toppings. Slip a handful of vitamin-rich spinach into a sandwich or add dried or fresh fruit to your cereal or yogurt. Load your pizza with vegetables to boost nutrition.

• Create your own veggie plate.

When dining out, ask if you can create your own veggie combo from vegetable side dishes, soup, and/or salad.

Scan the menu’s vegetarian options for another way to boost your vegetable intake.

• Give yourself shortcuts. Weeknight dinners can be hectic, so buy frozen or canned vegetables you can cook in the microwave.

continued on Page 6

February 18, 2015

Chester

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Continued from Page 4 Compare food labels and choose items without sauces and too much sodium.

• Drink your fruits and vegetables. Make nutrition-packed smoothies by blending together frozen fruits and vegetables, non-fat or low-fat milk or yogurt, and 100 percent fruit juice.

• Make fruit and vegetable shopping fun. Visit your local farmers market or grocery store with your kids. Show children how to select ripe fruits and fresh vegetables, and let them pick out new ones to try.

• Be a role model. Try to eat together as a family. If you’re eating (and enjoying!) a wide range of fruits and vegetables, your kids will be more likely to try them.

• Have fun. Spear some fruit chunks on a kabob or create fun fruit shapes using cookie cutters.

• Eat fruit for dessert. It’s healthier than cookies and will satisfy your sweet tooth.

• Sneak it in. Fortify your family’s favorite recipes with fruits or vegetables by adding grated or pureed carrots or zucchini to muffins, pasta and pizza sauces, and casseroles.

• Be patient. Kids’ tastes change over time. Keep offering fruits and vegetables and don’t give up! Many kids need to see and taste a new food a dozen times before they know whether they truly like it.

• Track what you eat. Keep a food diary or use technology to figure out what you’re eating and why. Identify opportunities to swap out sugary or salty snacks with fruits and veggies.

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February 18, 2015

Chester

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Chester

Health & Fitness Guide

February 18, 2015

TIPS for

EVERYONE

No matter who you are, nutrition and • Go for family bicycle rides in your exercise can offer numerous health neighborhood or on trails. Young benefits. Here are some tips for getting children can be strapped into trailers the most out of exercise and making that are pulled behind the bike or ride other healthy lifestyle decisions. in seats attached to the bike itself.

• Go hiking. Hiking is another fun famFamilies ily activity that also happens to make Exercising together is not just a great for great exercise. Choose a trail that way for families to get healthy, but will test everyone’s endurance while also a great opportunity to spend time highlighting the beauty of the great together. outdoors.

• Tackle chores. Working together not only gets you moving but also cuts down on the time it takes to tackle tasks around the house. Make it fun by setting chores to music or competing against one another to see who gets their task done first or the best.

• Compete in the pool. Swimming is a low-impact activity that works many muscles in the body. Host relay swimming races, see how long each member of the family can tread wa- • Stroll the beach. Walking or running on sand offers more resistance than ter, or create other competitions that walking on pavement. Take a stroll keep everyone in the pool moving. at the seaside and collect shells or • Create an outdoor obstacle course stop by the water to observe marine or host your own triathlon. Make it wildlife. fun by having adults try to ride tri• Hit the dance floor. When enjoying cycles or pair up an adult with a child yourselves while dancing, you probfor sack races. ably will not even realize how much The 2015 you’re exercising.

HEALTH Fitness GUIDE

Women

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While some women may be focused on cardio exercise, incorporating a moderate strength training program two to three times per week also offers many benefits.

Women who adhere to such a

program may develop firm and toned muscles, improve their balance and coordination, reduce body fat, burn calories more efficiently, reverse metabolic decline, reduce their risk of heart disease, combat back pain, boost their mood, relieve stress, increase their energy levels, and build stronger bones while protecting themselves against conditions such as osteoporosis.

However, strength training only pays numerous dividends for women if it is done correctly. Women should also check with a doctor before taking up strength training. Women about to begin a strength training regimen should consider the following tips.

• Don’t go it alone. Beginners should enlist some help when starting a strength training regimen. Many fitness centers offer one or two free personal training sessions to new members, and women should take advantage of such offers to learn how to use certain machines and the proper form for various strength training exercises. If a facility does not offer the sessions free, consider hiring a personal trainer for a few sessions until you are comfortable with each exercise and confident your form is correct. Proper form prevents injury and promotes long-term health.

• Keep it simple. Simplicity is good when beginning a strength training regimen. Learn some basic exercises for each muscle group. Once you are comfortable with basic exercises – which may take several months – you can then look to master additional exercises and create a more specialized strength training routine. Speak with a professional trainer at your gym to develop a good

Chester Health & Fitness Guide 9 When tailoring their diets, men should on the way to the gym. be sure to consume foods with nu- • Broccoli: Broccoli can help men reduce their risk of heart disease and trients that prevent prostate cancer, cancer. Broccoli is a great source help maintain muscle mass, boost imof a phytochemical known as sulmune systems, prevent bone loss, and foraphane, which can help men restrengthen cardiovascular systems. A duce their risk for both prostate and selection of beneficial fare includes the colon cancers. Broccoli also may following examples. help men lower their levels of homocysteine, an amino acid linked to an increased risk of stroke.

• Soybeans: Soybeans can be an integral part of a diet that is low in saturated fat and cholesterol, and such diets can help men reduce their risk of heart disease. In addition, soybeans contain a substantial amount of isoflavones, which promote a healthy prostate. Men should consider products such as soy nuts, soy milk, and soy cheese • Bananas: Rich in potassium, bananas to increase the nutritional value of can aid in protein metabolism, boost their diets. the immune system, help with the • Oysters: Among other benefits, conformation of red blood cells and help suming just a few oysters can delivthe nervous system operate at oper the recommended daily intake of timal capacity. Bananas are a great zinc, a powerful antioxidant that resource of vitamin B-6 and magnesearch has shown can protect men sium, and because they’re so easily against the kind of cell damage that portable, bananas make a great midcontinued on Page 10 day snack or pre-workout bite to eat February 18, 2015

beginner’s routine and then expand on that routine later.

• Don’t abandon cardiovascular exercise. An adequate exercise regimen includes both strength training and cardiovascular exercise, which improves heart health, helps to boost metabolism, and improves recovery time, among other benefits. As you grow more accustomed to your workout routine, increase the intensity of your cardiovascular workout, not the volume.

• Don’t be discouraged. Significant results such as toned muscles and considerable weight loss won’t be immediate, but if you stick to your routine, you will likely begin to notice that your energy levels are improving and that you feel better. Always keep in mind that strength training will pay off in the long run.

Men

Diet and exercise go hand-in-hand for adults looking to reduce their risk for heart disease and cancer. Because men and women have different nutritional needs, a diet that might satisfy women’s needs will not necessarily do the same for men.

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10 Chester Health & Fitness Guide

February 18, 2015

Continued from Page 9 The key is to exercise caution at the and women over the age of 50 who leads to prostate cancer, among outset of the routines. Take things have pre-existing medical conditions other benefits. very slowly at first and then graduare likely to find that exercise alleviates • Whole grains: Whole grains are rich ally alter them to make them more rather than exacerbates their physiin fiber, vitamins, and minerals, which challenging. Start out by walking or cal problems. It is still recommended, can help men improve heart health, however, that men and women with build muscle, and maintain a healthy pre-existing medical conditions conweight. Whole grains that are rich in sult with their physicians before soluble fiber, such as oatmeal, making any lifestyle changes. are strong sources of B vitaDoctors may even be able to mins that help men lower suggest certain activities that their low-density lipoprotein, have been known to alleviate often referred to as “bad” particular conditions. cholesterol. Men should • Exercise reduces faconsider whole grain prodtigue and improves strength ucts that contain at least 3 to 5 and energy levels. The Report grams of fiber per serving. on Physical Activity and Health from the U.S. Surgeon General’s office Seniors noted that men and women who are Exercise is an essential element of a biking slowly rather than adjusting active are less likely to develop heart healthy lifestyle, and men and women the treadmill to maximum resistance. disease. Even moderate physical acwho continue to exercise as they age When strength training, start off with tivity performed on a regular basis can often find that doing so improves their very little weight so your muscles can reduce fatigue. quality of life and helps them stay as grow acclimated to the motions and • No one is too old to exercise, as exactive as possible well into their golden you can get the exercises down pat. ercise helps the body stay strong and years. The following are a few tips men Make sure you check with a doctor, fit. Scaling back your exercise routine and women should know as they athowever, before starting an exercise will be necessary as you get older, tempt to improve their physical fitness routine. but that does not mean you cannot with a more active lifestyle. still enjoy and benefit from physical • Exercise is safe even if you have not • Exercise can make existing medical conditions more manageable. Men activity. been physically active in a long time.

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Chester

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11

Maintain Your Mental Acuity Many people know that a healthy by reducing its levels of cortisol, people who eat fish once per week diet and routine exercise are effeca potentially destructive hormone have a 60 percent lower risk of detive ways to maintain physical health. brought on by stress. Researchers veloping Alzheimer’s disease. ReStaying fit, however, can also benalso believe that interaction with othsearchers credit this lower risk to efit mental wellbeing. Individuals ers stimulates the structures responDHA, an omega-3 fatty acid that is can adopt a variety of habits, such sible for planning, decision making, found in both the brain and in certain as those listed here, to improve their and response control. fish. overall mental acuity. • Squeeze in a nap. Naps can have a • Adopt positive thinking techniques. • Find time for exercise. Cardiovasre-energizing effect, but a study from Positive thinking can make it easier to cular exercise pumps oxygen-rich German researchers found that naps manage stress. The body responds blood – which fuels brain cells – to can also improve memory. In the differently based on an individual’s the brain. Cardiovascular exercise study, participants – some of whom mood and may produce stress horalso strengthens blood vessels, stayed awake for an hour and others mones if a person’s outlook is negawhich can help prevent diseases that of whom slept for varying amounts of tive. Stress hormones can comprohave a negative impact on cognitive time within that hour – were given a mise the immune system, increase function. Exercise benefits brain tisword recall test. Results showed that blood pressure, and even reduce sue by improving connections bethose who had slept performed betthe body’s ability to burn fat. Thinktween nerve cells, improving energy ter on the test. Also, those who slept ing negatively can also can increase efficiency, and creating new synfor a short time performed just as well the risk for developing cardiovascuapses, neurons and blood vessels. as those who slept longer, suggestlar disease and aging prematurely.

In addition, studies have shown that ing that long naps are not needed to Conversely, studies have shown that exercise can serve as an antidote to experience benefits. thinking positively can lower rates of anxiety. • Include fish in your diet. A study from depression, increase life expectancy, • Find time for friends and family. Soresearchers at Chicago’s Rush Uniand provide greater resistance to cialization can keep a brain sharp versity Medical Center found that certain illnesses.

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