As I walked through the lobby of Mayo Clinic the other day, I watched as an older gentleman sat down on a bench to rest on his way to the elevators for the parking ramp. I noticed as I got closer to him that he was quite winded from the short walk he had just taken from his previous stop. As I passed by his bench, I looked at him, smiled, and nodded my head as a way to acknowledge the effort he was putting in. He gave me a half smile in return, as if to say, “I’m doing the best I can.” And you know what? He was doing the best that he could.
In a rut?!
Picture this: you’ve been coming to the DAHLC and using the elliptical for a good 3 months now. Once a week (or maybe less depending on how busy you are) you move through the machines on the floor to get your strength training done. You are watching what you eat and trying to be more active during your day. However, you just can’t see any changes in your body! Does this scenario sound familiar?
Holiday carols are on the radio and an old popular one is (There’s No place Like) Home for the Holidays! When I travel home to see family and friends, it is a chance to reunite and enjoy family traditions including holiday dishes - several which would not be considered “healthy!” The favorite family dishes along with tempting treats can lead one to overindulge. The hustle and bustle of the holiday season can add to the stress in everyday life and lead to less than desirable eating habits. Here are some eating tips to put the “healthy” back into the holidays and it begins with a PLAN:
I've been spending a lot of time jumping with my toddler kids lately. This action reminded me that jumping can be a great addition to a strength routine. Did you know that jumping has been shown to keep bones strong and may even increase bone density? Try adding some jumping in to your workouts.
Begin slowly if it’s been a long time since you were a child playing jump rope! Of course, as with any exercise, you will need to get your physician’s approval before adding jumping into your workouts. If you have osteoporosis or any other disease where jumping is contraindicated, please do not attempt the following suggestions.
Technique: Store winter squashes in a cool dry place, many will keep for months – a great way to extend the local bounty.
Taste: Caramelizing squash intensifies flavor and brings out its natural sweetness.
Try: Grilled squash seasoned with nutmeg and cinnamon or mashed in breads or muffins.
Tip: Squash is a good source of fiber and Vitamins A and C.
Yield: Approx. 4 servings (serving size – about 2 cups)
Mayo Clinic Healthy Weight Pyramid serving: 2 carb, 2 vegetable, ½ fat
Planning your Thanksgiving day menu? Include at least 2 vegetables. Adding more color and variety to your meal:
Looks great! The visual appeal can enhance the enjoyment of the meal.
Keeps calories in check! Two servings or larger portions of vegetables take more space on the plate leaving less for higher calorie foods.
Fills you up! You might not be looking for seconds if you fill up on the volume and fiber from vegetables.
Flavor! Roasted vegetables are delicious. Roast them with turkey for better all around flavor in the meal.
Have you ever used the Rope Trainer? Are you doing the same one or two exercise movements each time you use it? Are you wondering muscles you're using when doing one of the movements? Try one of these 5 Rope Trainer exercises during your next workout at the DAHLC:
By Chad - Your 5k-Marathon Run Coach • November 13, 2014