Physical Education & Fit Living

Manufacturers have spent millions in advertising to promote sports drinks, but are they necessary? Or should we be drinking water? That depends… 

Sports drinks have a purpose: they hydrate, replenish electrolytes, and deliver carbohydrates to the body. Nutrition experts agree that a 6-8% carbohydrate solution is best for this purpose. Most sports drinks on the market are within that range for carbohydrates. Electrolytes, however, differ depending on the manufacturer. Sodium and potassium are added to replace what is lost through sweat. 

Generally, if you are exercising for less than one hour and you begin your workout hydrated, water will do. If your workout is longer than one hour, in a hot or humid environment, or if you are a heavy sweater, a sports drink is a good idea.

Are you struggling to get your workouts in? Do you find yourself opting for another hour of sleep or watching that re-run sit com instead of getting the workout you know you need? Try setting a gym date with a buddy or a trainer to have someone hold you accountable. 

If you can’t think of anyone, sign up for a class or attend a group class at your gym. Go consistently, and you will make friends. Before long, the instructor and others will notice if you miss class. 

Exercising with friends is more enjoyable, and when you are having fun the time will fly by. Before you know it, you’ll be in the habit. 

Has your doctor ever told you to reduce the stress in your life? Did you laugh out loud? We live in a fast-paced society with endless to-do lists and high expectations. The stress we endure can have a serious impact on our health. But how do you control it? 

Try a few of these suggestions to take your stress down to a manageable level: 

• Take five minutes each morning to stretch and breathe.
• Get enough sleep.
• Learn how to say “no.”
• List your achievements. Refer to them often.
• Use a planner.
• Schedule time for “nothing.”
• Eat healthy and green.
• Schedule time for your friends and family.
• Make exercise a priority.

If you have not tried quinoa (pronounced “keen-wah”) yet, you are missing out!  Quinoa falls into the grain category, although it is a complete protein with over 8 grams per cup. It also boasts iron, fiber, magnesium, and calcium.  It cooks just like rice and can replace rice in any dish.  Try this yummy combination, or experiment and come up with your own creation.

Chicken Curry Quinoa:

Combine the following:

• Cooked Quinoa
• Diced Apples
• Shredded Chicken
• Raisins
• Diced Celery
• Diced Onions

Mix everything together and season with curry powder, garlic salt, and a small amount of sugar to your liking. Enjoy!

While the best way to ensure you are eating clean and healthy meals is to cook for yourself, sometimes it just isn’t an option. According to the USDA, 47.9% of all 2010 food dollars in the U.S. were spent on “away-from-home” foods. 

Follow these tips to help you stick to your calorie budget when eating out: 

• Review the menu online before you go and chose a healthy option.
• Ask the waiter to identify the healthiest menu items.
• Ask the waiter to remove the bread or chips from the table.
• Drink lots of water while you wait for your entree.
• Ask questions about how your meal is prepared, and don’t be afraid to make specific requests.
• Share a meal with your dining companion.
• Put half of your meal in a “to-go” box before you begin eating.

Water is the number one component in your body, and your body requires water to function properly. Water reduces fatigue, fights illness and headaches, carries nutrients through your body, reduces acne, and much more. Water can also act as an appetite suppressant. If you are trying to lose weight, drink 12-20 ounces of water before each meal. You will feel fuller and eat less. 
If water isn’t your beverage of choice, spice it up with one or more of the following natural flavors. 

• Cinnamon sticks and apple slices
• Limes and/or strawberries
• Mint leaves, fresh grated ginger, lemon and cucumber

 

Aim for 64 ounces of water per day for better health.

We all know that exercise is good for our bodies, but were you aware that exercise benefits your brain? Recent studies show that exercise can reduce symptoms of depression, anxiety, and ADHD. Exercise helps alleviate stress and produces a sense of overall well-being. 

Studies have also shown that children perform better in school and have fewer discipline problems when they participate in regular exercise. Researchers also found that children who participated in organized sports were less likely to develop mental health problems. The benefits have been noticed in both males and females. So what are you waiting for? Get moving and get happy!

These days we are all in a time crunch, and it’s taking a toll on our health. Who has time to cook healthy meals? Americans are getting fatter by the day, and it’s worth the time to get back into the kitchen for some nutritious meals. Don’t be fooled by the “Value meal.” It is always cheaper to prepare your foods at home. 

Here are some simple tips to help you get out of the fast food rut: 

• Say hello to your kitchen. Plan one day a week to practice your cooking. There are so many resources via the internet for healthy and simple recipes, so try some new dishes. You may find you actually enjoy cooking.
• Make a weekly menu. Plan just a few meals and make extra for the freezer. Crock-pot meals are always a treat, and dinner is ready when you walk through the door.
• Chop those veggies ahead of time. You are more likely to eat them if the prep time is short and easy.
• Take a cooking class, or invite a friend over who can show you how to prepare a healthy meal. Your health will benefit and your friendship will grow stronger.

Make it a goal to avoid the fast food drive through. By planning ahead, you will save money and time.

Valentine’s Day is near, and for most of us that means a love/hate relationship with…chocolate. Can you eat just a little? What is the healthiest kind? We looked at the research and found some surprising information about the indulgent treat. 

• Chocolate is made from cocoa, which contains flavonoids. Flavonoids are believed to be good for the cardiovascular system and might reduce the risk of heart disease and certain cancers.
• Dark Chocolate may be linked to reduced blood pressure and improved cholesterol levels.
• Last but not least, it’s mood enhancing. Chocolate stimulates endorphin production, which makes you feel good. It also has serotonin, a natural antidepressant.

 
So go for it! Have a little treat and feel good about eating chocolate. Just remember to stick to the dark variety and have portion control.

Kids learn their health habits early in their home and school environments. Be sure your children are learning to live an active lifestyle by following these tips:

• Camouflage exercise into fun activities. Go for walks, hikes, and swims. Participate in sports together. Make exercise a daily part of your family life.
• Have healthy snacks and meals in your home. Kids cannot eat junk food if it is not available to them.
• Get kids involved in preparing meals. It’s never too early to learn to cook.
• Be an example of health. As a caregiver for your child, you are their number one role model, so teach them health by living