Avoiding the Winter Blues

Feeling down with the lack of sunshine in your life? Tired of dressing in 20 layers to head outside? We understand! Check out this list for some great tips to beat the winter blues! 

1. Drink plenty of water!!  Winter is a very dry season and being well hydrated is very important!!

2. Comfort foods don't have to be fattening or bad for you.  Think soup, and add as many veggies as you can. There are lots of great recipes to be found online at places like Eatingwell.com, allrecipes.com and cookinglight.com.  

3. Most of us are deficient in  vitamin D3, especially in the winter.  You can get a simple blood test to determine the amount you should take.  

4. Exfoliate!  It is important for keeping your complexion bright all year round.  We are all more prone to accumulating dead, flaky skin when the weather is zapping it of it's moisture.  
 
5. Ditch the Sugar. Sugar can cause problems not only to your physical health, but mental health as well. Sugar can  leave you feeling sluggish. Stick to complete meals with protein, fiber, fruits, and veggies.

6. Keep moving!!  Make it a priority to stay active, and you will have more energy, which helps to improve your mood!

7. Be social!  Time with friends helps distract from the cold temps and lack of outdoor activities available.  Friends can boost your mood and spirits tremendously!

8. Plan a vacation.  It will keep you focused on your fitness goals and give you something to look forward to! 

So Healthy, So Yummy!

It can be difficult to find healthy recipes that are actually tasty, too. What about some Pumpkin and Turkey Chili or a Green Smoothie? Your family will love these! 

Pumpkin and Turkey Chili

2 tbsp. olive oil
1 small yellow onion, chopped
1 green bell pepper, chopped 
2 cloves garlic, chopped 
1 jalapeno pepper, chopped
1 (14.5 oz) can diced tomatoes with liquid
1 (15 oz) can pumpkin puree
1 tbsp. chili powder
1 tsp. ground cumin
1 tsp. salt
1/4 tsp. pepper
1 lb. ground turkey breast cooked
1 (15 oz) can kidney beans rinsed and drained
1 1/2 cups water
sour cream, optional

1. Heat oil in a large pot over medium-high heat
2. Add onion, bell pepper, garlic and jalapenos, and cook for 5 minutes.  Add tomatoes, pumpkin, chili powder, cumin, salt, pepper and 1 1/2 cups water.  Bring to a boil.  Reduce to medium-low heat and add turkey and beans.  Cover and simmer for 30 minutes.  Top with sour cream if desired.  

Serves 4-6


Green smoothie

1 cup orange juice
5 frozen strawberries
1 large handful of spinach
1 banana
2 large kale leaves
2 tbsp. chia, hemp or flax seeds (they sell a mix of the 3 also)

Blend well :)

Finding the Best Bread for You

Article by: Kelly Meyer, RD

With so many different bread brands on the market today, it is hard to tell which ones are actually good for you versus just having a healthy-sounding name.  The best breads to choose are the ones made from whole grains.  

Grains are divided into two subgroups: whole grains and refined grains. Whole grains contain the entire kernel — the bran, germ and endosperm. They are naturally a source of protein, fiber, vitamins, minerals, and antioxidants.  Refined grains contain mostly the endosperm and, due to processing, become less nutritious.  

How do I know if my bread is made from whole grains??

Don't rely on the front of the package to tell you if you are getting a product made with whole grains. There is a lot of fancy wording on packaging these days like "seven-grain", "multigrain", "cracked-wheat", "100% natural", or "stone-ground" that will make you think you are getting a whole grain and a healthier product when in fact, the flour in them is refined. It's key to look at the ingredient list.

 The word "whole" should be at the top. For example: "100 whole wheat flour",  "whole wheat flour", “whole grain rye flour,” or “whole grain pumpernickel flour".  Also keep in mind just because a bread is brown doesn't make it whole wheat and being white may not mean that bread is made with just refined white flour.  Whole grain white flour is as nutritious as regular whole wheat flour.  It is just made from a variety of albino wheat and has a milder taste and texture.  This is a good option for picky eaters (including kids) who don't like the taste of the whole wheat breads. 

What are these other ingredients on the list??

Some breads these days have long and complicated ingredients lists. These extra ingredients are usually added to help improve the taste, texture, shelf life or nutritional profile of the bread so that consumers will find it more appealing. Some add fiber and/or additional sweeteners (like sugar, corn syrup, or honey) to make their bread—especially whole wheat ones—taste sweeter. It's up to every individual consumer to decide whether they want a bread that contains preservatives and/or other additives. Looking for breads with shorter ingredients lists and recognizable ingredients in general is always a good move. 

What do I look for on the label?

Besides ingredients, here are some guidelines for picking a loaf that is healthy and nutritious. Try to keep these guidelines in mind when making your choice: 

-Calories: 100 or fewer per slice

-Fiber: 2 grams or more per slice

-Sodium: 200mg or less per slice 

-Saturated fat:  0.5 gm or less per slice

And remember, breads, even whole grain breads, still are carbohydrates and their calories really can add up if eaten in excess. Even so, a nutrient-rich piece of whole grain bread definitely has its place in a healthy diet. Hopefully this information will help you pick a healthier bread for you and your family! So check out your loafs at home and see how they stack up!

What Type of Shoe Should I Wear for Exercise?

You need to determine what shoe you will wear based on what type of exercise you will be doing. I often sing, “It’s a beautiful day in the neighborhood!” and call myself Mr. Rogers because I am constantly changing my shoes based on which class I will be teaching.

When I teach dance

I wear athletic dance shoes for my dancing classes because they have very little tread and a flat circular spinning portion under the ball of the big toe so when you twist and turn it is smooth and less stressful to the knees. A cross trainer is often what we recommend. 

When I teach a high impact class

Running shoes and aerobic shoes are great for exercise with impact because they have good shock absorbers. The running shoes are heavier and the aerobic shoes are lightweight. I personally like to wear running shoes during classes such as kickboxing/step/TRX because I see it as a slight challenge of added weight.

What if I can only afford one pair?

Cross training shoes have great heel and toe cushioning with good lateral support which makes them versatile to many activities. If you’re involved in an exercise program with multiple types of workouts, or you’re part of a gym that provides lots of activities, go with the cross trainers.

What about the new “toning” shoes?

Toning shoes are meant to create an unstable surface, keeping you off balance to work more stabilizing muscles while walking.

They would not be recommended for running or step aerobics, where the lateral support is important for ankle and knee safety. Other than the shoe manufacturing industry, the limited outside research finds there is no significant difference between a toning shoe and a regular athletic shoe in its claim of effectiveness.

Breakfast is Important!

Don't skip breakfast! You may think you're cutting calories, but by mid-morning to noon, you'll be SO hungry, that you'll oversnack or even overeat at lunch.  When you sleep eight hours, and don't eat for another five hours, your metabolism slows. However, your metabolism can be jump started with breakfast!  For a good breakfast, include a combination of protein and fiber. It doesn't need a lot of prep. Good ideas include eggs, fresh fruit, oatmeal, high-fiber cereals, greek yogurt, ham or a handful of nuts.  A mid-morning snack is also very important and can be considered a second, smaller breakfast.  A glass of water is JUST as important! Visit us to talk about more tips you can use, or share your ideas with us!

Improving your Health in the New Year!

Everyone wants to improve their health in the new year. If you can change one habit each week, it doesn't seem as overwhelming. Set a goal for losing one pound per week by reducing 500 calories from your diet each day. Distribute the reduction in calories per day by taking 100 calories off each meal and each snack daily.  For example, take off a large portion of the mayonnaise from your sandwich, remove the bread crust, and only use 1/2 a slice of cheese. By doing this, you have easily removed at least 100 calories from your daily intake!  For coffee drinkers, simply reducing the amount of sugar and cream helps tremendously.  

Tips like these may be just what you need to motivate yourself to make changes in your diet and overall health this year.  Tune into WRSW Mondays & Wednesdays at 8:30am to hear more tips from Kelly on improving your health for 2015!

Aggravating Foot Pain? Read On!

Have you noticed pain in your feet while exercising? Don't ignore that pain. It could be Plantar fasciitis, and you CAN work through this aggravation and continue to exercise.

Plantar fasciitis is the most common cause of heel pain. The plantar fascia is the flat band of tissue that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated. Then, your heel or the bottom of your foot hurts when you stand or walk.

Plantar fasciitis can happen in one foot or both feet at the same time. It usually occurs in middle-aged people or younger people who are athletes.

This is more likely to happen if:

• Your feet roll inward too much when you walk
• You have high arches or flat feet
• You walk, stand, or run for long periods of time, especially on hard surfaces
• You are overweight
• You wear shoes that don't fit well or are worn out (this has happened to several of our customers AND instructors -  supportive shoes are important!)
• You have tight Achilles tendons or calf muscles

The pain is mainly noticed in the morning after sleeping or long periods of rest. The pain and stiffness may decrease after you take a few steps, but it may hurt more as the day goes on.

Treatment:

The following methods of treatment, used alone or in combination, work for most people.

• Rest.
• Wear supportive shoes. You may need to get a new pair of shoes if yours are worn down or old. Pick shoes with a good arch support and a cushioned sole.
• As soon as you get out of bed, put on supportive shoes. Don’t walk around barefoot or in flimsy sandals or slippers.
• Try shoe inserts. Suggested brand is ‘Powerstep’. The heel or full insert depending upon your preference. Use them in both shoes even if only one foot hurts.
• Some may benefit from a plantar fasciitis nighttime splint found at any local drug store. Or you can wear shoes to bed. This helps keep the ligament in your foot in a relaxed position. Many times the foot is flexed tightly down under blankets keeping the ligament in a shortened position through the night.
• Massage.
• Stretching the toes, calf muscle, and hamstrings.
• Ice.
• Over-the-counter pain reliever.

• Athletic massage for plantar fasciitis is offered at Giverny.     

If you are feeling pain in your feet, PLEASE REMEMBER - you CAN work through this! Feel free to ask Kelly if you have questions about foot pain - or any other pain you may be feeling while exercising!