Physical Education & Fit Living

Do you read food labels?  Avoid processed foods, and seek more natural, whole, and raw foods?  If not, clean eating is one diet trend that is worth pursuing.  After decades of searching for foods that will nourish our bodies without adding extra pounds, experts are directing us to get back to the basics.  Replacing foods that are loaded with chemicals and preservatives with fresh produce, whole grains, and lean meats can improve your nutrition intake because these processed foods are often less nutrient dense than whole foods.  

Processed foods are loaded with sugar, salt, coloring and other additives designed both to make food have a longer shelf life and induce cravings for more.  Next time you head to the market or the pantry, try these substitutions:

• Instead of flavored applesauce, go for fresh apples
• Ditch the lunch meat and hot dogs and buy a chicken breast to grill
• Skip the frozen dinner and throw together some steamed veggies and a steak

When you do have to purchase boxed, canned, or frozen foods, read the labels.  If you can’t pronounce it or are unfamiliar with the ingredient, it is not a good sign.  Eat clean and your body and your palate will thank you.

The leaves are turning and the air is getting crisp.  Warm your family up tonight with this protein, veggie, and fiber dense chili recipe:

1 ½ tsp. olive oil
1 lb lean ground turkey
1 onion, chopped 1 Tbsp garlic, minced
2 cups water
1 28 oz. can crushed tomatoes
1 16 oz. can kidney beans, drained 1 cup diced green bell pepper
2 Tbsp. chili powder
½ tsp. paprika
½ tsp. dried oregano
½ tsp. cayenne pepper
½ tsp. cumin
½ tsp. salt
½ tsp. pepper

Heat olive oil in frying pan.  Add turkey, onion, and garlic.  Cook through, then transfer to the crock pot with all other ingredients.  Stir, then cook on until heated through.  Top with avocado and low-fat shredded cheese.

You work hard at the gym pushing through the pain and the sweat, and you do it in the name of health.  But are you giving your body the opportunity to recover appropriately so it is ready for more?  We stress our bodies during our workouts because we know we have to challenge them to create change.  Strength training creates trauma to the muscle fibers which have to recover before they can come back stronger.  That is why we feel soreness, our bodies are telling us something.  Proper rest and recovery will decrease the risk of injury to an over-used muscle. 

When planning your fitness routine, be sure to give your muscles a day to recover after an intense resistance workout.  This doesn’t mean you can’t exercise every day, just split up your muscle groups.  For example, if you work your legs, back, and biceps one day, focus on your chest, triceps, and shoulders the next.  Or, do a full body strength workout one day and do cardiovascular training the next.  This will aid in your recovery as the blood circulates to the muscles.   

Fitness fads come and go, and many people thought high intensity interval training was a temporary rage. But, the research is in and the fat-torching benefits of H.I.I.T. are too good to let this workout style become history. Here are a few tidbits of research findings: 

• TVO2 Max can increase from 4% to 46% in 24 weeks with this training. VO2 max is the maximal rate of oxygen consumption, the distribution and utilization of oxygen in ml oxygen/kg/min, or in other words, it’s a measurement of one’s aerobic endurance capacity. 
• Stroke volume and cardiac output both increase. Translation: a stronger healthier heart.
• High E.P.O.C. (exercise post oxygen consumption, or “after burn”) means you will be burning calories and fat for hours after your workout.

So what exactly does a H.I.I.T. workout entail? The intensity is based on a percentage of maximal effort. So using a rate of perceived exertion scale, you would work at an intensity of 75%, 85%, or 95% of your maximum for intervals ranging from five seconds to eight minutes, with variable resting times in between intervals. Check with a personal trainer for more details and a H.I.I.T. workout custom designed for you. 

When we hear the word “breakfast,” pancakes are one of the first foods that come to mind. Who doesn’t love a big stack of pancakes topped with butter and syrup? But can something that tastes so good be good for you to? The image in your mind is probably one loaded with calories, extra fat, and lots of sugar. But with a few tweaks, you can makeover this traditional breakfast dish for a healthier start to your day. 

Try out this recipe for a low calorie breakfast that brags of fiber, protein, whole grains, and taste. 

Greek Yogurt Pancakes
¾ cup plain nonfat Greek yogurt
1 large egg 
¼ cup whole wheat flour
¼ cup oat flour
1 tsp baking soda
1 tsp sweetener (honey, stevia, or sugar) 

Mix ingredients and cook on griddle over medium heat. Top with pureed fresh or frozen berries.

You’ve probably heard that you should eat fiber, but do you know why? Do you know which foods are fiber-rich? 

 Fiber is essential for digestive health. Besides keeping you regular, it helps fight cardiovascular disease, cholesterol, keeps you feeling full for longer, and is related to a lower body mass index (BMI). Plus, foods rich in fiber are usually rich in other healthy nutrients, like minerals, vitamins, and antioxidants. 

• Try adding more of these fiber filled foods to your diet:
• Quinoa, brown rice, old-fashioned oats
• Peas, beans, legumes
• Walnuts, peanuts, chia seeds
• Strawberries, apples, pears
• Broccoli, brussel sprouts, avocado

This is only a short list of the many high fiber foods out there. With these delicious choices, eating a high fiber diet is easy and enjoyable.

It’s spring again, and after being cooped up inside for several months a breath of fresh spring air is invigorating. Getting outside to walk, run, or cycle on the street can be a great thing, but doing it in a safe way is essential. 

Follow these tips to stay safe: 

• Stay hydrated by drinking water before, during and after your workouts. Take water with you, or plan a route with stops where water is available.
• Be alert and aware of cars. If you are cycling, review the rules of the road and safety recommendations. If you are on foot, always face traffic, wear reflective clothing, and pay attention to your surroundings.
• Avoid air pollution. Get to a higher elevation if you live in a city with poor air quality. Check your local air quality index, and stay inside if it’s too risky.
• There is safety in numbers, so find a friend to exercise with you.
• Always tell someone where you are going and when you expect to return. Take a cell phone if possible.
• Don’t forget the sunscreen.

You can boost your mood and your heart rate by going outside to exercise. Plan ahead and protect yourself so you can enjoy the spring season for many workouts to come.

Besides exercise and nutrition, what is good for your heart? Meditation and love. Focus on both through the ancient Buddhist practice of “metta” meditation. Meditation is a widespread wellness practice that can help one cope with insomnia, depression, anxiety, stress, and even physical pain from chronic conditions. 

 Metta meditation focuses on unconditional love. The practice of metta helps one expand their feelings of compassion and empathy, wishing all beings to be free from pain and suffering. Also known as “loving kindness,” and “compassion meditation,” metta is practiced by breathing in “suffering” and out “happiness.” 

 This Valentine’s Day take some time to love yourself and love others and simultaneously enjoy the health benefits that will accompany your meditation. 

Have you ever been half-way through your workout and felt exhausted, dizzy or light-headed? A common culprit is an empty stomach. Your body needs energy to get it through that gym session, and depriving it of calories before you hit the treadmill or weights isn’t doing you any favors. 

Try these simple snacks for a pre-workout meal: 

One slice of whole wheat bread with 1 Tbsp peanut butter and 1/2 banana
The complex carbohydrates in the whole grain bread will release a slow steady stream of energy, while the natural sugars from the fruit will give you that quick energy lift you need to give your workout your all. The peanut butter contains healthy fat that will stave off hunger pains for hours. 

Nonfat plain Greek yogurt with a dash of healthy granola
Yogurt is easy on your stomach, packed with protein, calcium, and vitamin D, and the granola will give both complex carbs and simple sugars for energy. 

Oatmeal with fresh fruit and chia seeds
Oats are known for their slow digesting fiber and satiety benefits. Chia seeds are rich in healthy fats and are becoming famous for staving off hunger as well. The fresh fruit will complete your meal with vitamins and yummy sweetness. Just keep the portions small and your whole body will be happy throughout your entire workout. 

Nutritionists and trainers are often asked, “Which energy or granola bar is the healthiest?” The answers come in as many varieties as there are bars on the market. Truth be told, the healthiest choice is the one you make yourself from scratch in your own kitchen. Any bar on the market is processed and packaged and will undoubtedly contain some preservatives or other ingredients that are best not consumed. Try this recipe, or experiment with your own favorite ingredients to come up with your perfect bar.

• 2/3 cup almond butter or peanut butter
• 2/3 cup coconut oil
• 2/3 cup honey
• 2 cup oats
• 2 cups total of your choice of add-ins (such as chopped nuts, dried fruit, dark chocolate bits, coconut flakes, seeds)

Melt first three ingredients together, remove from heat and stir in remaining ingredients. Press into a 9×13 pan and refrigerate until set. Cut into bars and enjoy.