Spring is in the air… baseball fans are excited about the new season, all the teams have just completed their spring ball and have begun their regular season. Now the games count. Hopefully the previous newsletters have you transitioning into a good groove. And like baseball, I hope you are in “full swing” to a newer and better you. Now the pre summer plans count !!
Spring also translates to allergy season, so first tip of the month:
How to Keep Your Immune System Strong
In 2013, over 70% of Americans turned to nutraceuticals for help to boost the immune system. But most dietitians and Nutritioninsts will attest that the number 1 reason why people get ill is due to a poor diet.
Here are some immune boosting properties found In eating everyday foods:
– Vitamin C (OJ – immune booster)
– Probiotics (yogurt – healthy bacteria)
– Mushrooms (selenium – antioxidant)
– High fiber grains (antimicrobial capabilities)
– Vit E (for antibodies)
– Zinc (beef & beans – white blood cell production)
– Garlic (antil-viral/bacterial/fungal)
– Omega 3 fatty acids (fatty fish – reduce inflammation).
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IDEAS FOR LIGHT SPRING LUNCHES:
Delectable Wraps
Tired of the same old lunches…try some of these refreshingly healthy wrap ideas:
- Sliced turkey breast, avocado, tomato, mixed salad greens, mayonnaise, Dijon mustard
- Shredded chicken, tomato, fresh basil, mayonnaise, lettuce
- Tomato, sliced mozzarella, roasted peppers, pesto, arugula
- Hummus, roasted vegetables (try peppers, onions, zucchini, and eggplant)
- Grilled chicken, hot sauce, celery leaves, lettuce, blue cheese dressing
REMEMBER: Try to use low fat Or Non Fat mayonnaise, and only use a little!
EVEN BETTER : Use GREEK Yogurt instead of mayonnaise – you will be amazed !!
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FITNESS CORNER:
Road Racing
Normally around this time Road Races start to heat up. No matter if you are a seasoned veteran or want a fun new outdoor activity, there are races that support a good cause that you can be a part of. It’s the best of both worlds; you get to be active and help those in need as well. To find a race near you, or even perhaps take part in a rewarding fundraiser visit www.active.com. Not only will you boost your own body composition goals, but you will feel a sense of intense accomplishment while doing it!!
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10 Tips that $ave You Cash-o-la
Next time you plan on doing some grocery shopping, incorporate some of these ideas into your routine to help keep your money where it belongs….in your pockets!
10 . Make a Shopping list
9. Staple Food Stock-Up
8. Check Expiration Dates of Your Food
7. Pack Sack lunch (1-3/week)
6. Avoid shopping when hungry
5. Purchase Store Brands
4. Minimize purchase of convenience foods
3. Shop the Specials and Maximize Your Coupons
2. Eliminate Impulse Buys
And the number 1 tip for this time of year
When you go to the store, stock up on different fruits to keep your fruit bowl full. Not only will this satisfy sweet cravings, but buying “in season” produce saves on both money and “fat”.
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NUTRITION TIP:
SMART SNACKING
When you’re hungry between meals, choose a high-fiber snack, such as a small handful of fiber-rich nuts or whole fruits, such as apples, oranges, plums, or bananas.
Healthy snacking is good for your body. It keeps your metabolism high and provides vitamins and minerals to keep you strong.
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Cardio workouts – get some intervals in for leaner, faster results
Interval training is associated with fat burning is because the higher the intensity the more likely the physiological response is to overcome lipogenesis sensitivity (in layman’s terms, fat storage mode). To keep it simple, the mechanism is related to how the different hormones bind to either alpha or beta receptors. Before going into a physiology dissertation, in its simplicity, high intensity can overcome problems associated with alpha-receptor dominance in stubborn body fat. Well, why not keep the intensity high all the time, you may ask. The answer is that while high intensity can break down fatty acids in the cell, it does not burn fatty acids as a fuel, so that’s where the intervals become important. Switching between high and low creates that magic bullet.
Treadmill – 35 minute work out – grade intervals
Choose a challenging pace yet still able to keep long safe strides (correct pace is about right before you feel like you need to jog)
Mins and Grade %
0 – 2 : 0%
2 – 10 : 4%
10 – 18 : 6%
18 – 24: 8%
24 – 28: 10%
28 – 30: 12%
30 – 35 : 2% (cool down)
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Till Next time then,
ILANA
