Drs. Oz and Roizen Speak Out: Top 10 Benefits of Walking

Article courtesy of www.realage.com.

What’s not to love about the single best thing you can do for your health? The simple act of putting one foot in front of the other makes you healthier, gives you more energy, and makes you younger. Plus, doing it lets you talk with friends, think through problems, and see what’s new in the neighborhood. And if you happen to have some new walking gear, walking lets you show it off.

That’s just the beginning. Check out a few other great things walking does for you:

1. Fends off the #1 killer: Regular walkers have fewer heart attacks and strokes, have lower blood pressure, and have higher levels of healthy HDL cholesterol than couch sitters do. In one study of women, a regular walking program did just as much in the heart-protection department as more vigorous exercise did.

2. Changes your RealAge — pronto: As little as 90 days after starting a regular walking program, its age-reducing effects can be measured. Find out your RealAge now.

3. Dims your chances of diabetes: Thirty minutes of walking a day makes your muscles more sensitive to insulin. That allows glucose to do its duty inside your cells rather than pile up in your bloodstream (that’s what happens when you have diabetes) and cause other havoc.

4. Helps you kick the habit: Taking a daily 30-minute walk is one of the keys to the success of our YOU Can Quit plan. Even just a 5-minute walk cuts down on cigarette cravings — it engages your brain’s emotion centers, unleashing mood-enhancing hormones that decrease cravings and take your mind off that cigarette. And establishing a walking habit proves to you that you have the discipline to stick with your stop-smoking plan.

5. Slims you down: Burn more calories than you eat, and — voila! You’re wearing one-size-smaller clothes (find out just how many calories walking torches). Plus, walking can help squelch chocolate cravings and nix the stress and anxiety that often lead to overeating.

6. Keeps you sharp: Physical activity nourishes brain tissue and stimulates its production of neurons, synapses, and blood vessels. Some studies have found that walking can counter faltering memories in people over age 50.

7. Reduces stress: Anyone who has come back from a walk in a different frame of mind than they went out with can attest to this. Studies back up that walking benefits your mood — and may even ward off depression and anxiety.

8. Revs up your energy: Not only can a walk perk you up when you need it, but also it helps improve the quality of your sleep, so you’re more energetic all day long.

9. Boosts your immune system: Walking regularly can lower your risk of arthritis, macular degeneration, and even cancer by an astonishing 50% compared with people who don’t exercise.

10. Keeps you going: Walking has the highest compliance rate of any exercise. Make your routine bulletproof: Get a buddy.

No More Exercise Excuses!

Busting 5 Common Workout Excuses
— By Leanne Beattie, Health and Fitness Writer for www.sparkpeople.com

We begin a new fitness routine with the best of intentions—telling ourselves that we’ll hit the gym three times a week—but actually accomplishing what we set out to do can be harder than expected. Combining a busy work week with other obligations and a list of errands can be a recipe for fitness failure. Exercise has to be pushed to the bottom of the list since there are only so many hours in the day, right?

Wrong.

Everyone has the same 24 hours to work with every day. It’s how you decide to spend and prioritize your time that’s the real issue. It’s easy to make excuses and kid yourself about why you’re not reaching your fitness goals, but until you take responsibility for your actions (or lack thereof) you will remain in front of the television for one more evening, all the while moaning about how you can’t fit into your favorite clothes any longer.

“But I’m tired,” you tell yourself. “I’ve had a long day and I deserve to sit back and relax. I’ll just take it easy tonight and I promise to work out tomorrow.” Then tomorrow comes and you’ve got to work late and you’re out of milk so you have to go buy groceries and before you know it, another day has passed and still no exercise. Why is it that you can hold down a job, make it to class, run a household and put everyone else’s needs ahead of your own, while you disappoint yourself every time you miss your own appointment with the treadmill?

Of course there are legitimate reasons to not exercise. But unless you’ve just given birth or had surgery, most of these reasons aren’t reasons at all—they’re excuses. If you’ve been allowing these excuses to keep you from the gym, it’s time to refocus.

Exercise Excuse # 1: I’m too tired.
It takes energy to produce energy, so while you may be tired now, even a short 10-minute walk will get your blood pumping and will boost your energy levels for up to two hours after. And regular exercise helps improve the quality of your sleep, meaning more energy throughout the day. Some research suggests working out can help regulate your sleep cycles, so you’ll fall asleep easier, sleep more soundly and wake up more rested. A morning workout—not a cup of coffee—could be just the ticket you need to feel more awake and energized all day long!

Exercise Excuse # 2: I don’t have time.
Eliminate 30 minutes of television viewing each night and exercise for half an hour instead. Unlike couch time, this method will strengthen muscles, burn fat, lower your cholesterol and reduce your risk of diabetes and heart disease. Record your favorite shows and watch them while lifting weights or running on the treadmill to multitask. Get up an hour earlier in the morning and go for a walk before you start your day or bring along your sneakers and go for a walk during your lunch break. There are many little time stealers in your day, from surfing the Internet to watching reruns to accepting calls from people you don’t really want to talk to. Getting rid of these distractions can add hours of free time each day—time that can be spent improving your health.

Exercise Excuse # 3: I can’t afford a gym membership or equipment.
While going to the gym is a great way to get in shape, you don’t need to spend a lot of money to get a good workout. Either sign up for the bare bones membership package (are you really going to use all the perks the gym offers anyway?) or exercise at home for free with help from SparkPeople’s exercise demos, workouts, videos and other fitness resources. Push-ups, lunges, crunches and aerobics can all be done in the privacy of your own home and cost no money at all. Don’t forget to borrow some fitness DVDs from your local library to ensure you don’t get bored with your routine. Exercising at home also eliminates another avoidance excuse—the weather. Your home treadmill is available rain or shine, 365 days a year.

Exercise Excuse # 4: I’m embarrassed by my appearance.
It’s tough to the gym if you don’t feel good about your appearance. A well-fitting pair of yoga pants and a new T-shirt go a long way towards making you feel better about your body. Baggy, oversized shirts and track pants may be comfortable, but they make you look bigger, so find some fitness clothes shaped to play up your best assets. If you are afraid of being the biggest person in the exercise class, sign up for a class specifically designed for overweight individuals or a beginner’s class where there will be others just starting out, too. And remember: Everyone at the gym has the same goal in mind and everyone had to start somewhere. You may feel self-conscious, but chances are that no one is really paying attention to you and if they are, they’re probably silently cheering you on for working toward your goals!

Exercise Excuse # 5: I’m too depressed.
A Harvard University study found that after 12 weeks of weight training, nearly 90% of seriously depressed seniors no longer met the criteria for clinical depression. And just 20 minutes of aerobic exercise boosts the levels of your brain’s feel-good chemicals, making you happier and more invigorated. So exercising will actually improve your mood, even if you feel like biting someone’s head off before you begin. Many bad moods are the result of stress and exercise is a proven way to relax and lower the amount of cortisol (which is produced in response to stress) in your system. High cortisol levels have been linked to the accumulation of harmful abdominal fat.

We are all busy and have lives outside of the gym, but we all need regular exercise to help us stay healthy, lose weight and cope with the stresses of everyday life. By making excuses to avoid exercise, all we’re really doing is telling ourselves that our physical and mental health is not important and doing the dishes, driving the kids to their activities or watching mindless television is a more worthy endeavor. And nothing could be further from the truth.

Breakfast: Are You A Champion?

Article courtesy of http://www.lifespan.com.

If your mother told you that breakfast was the most important meal of the day, study after study affirms that she wasn’t wrong about that, either.

Top 10 reasons to eat breakfast:

1. Breakfast restores sugar levels after up to 12 hours of not eating.
2. It is extremely difficult to get all of your necessary daily nutrients without breakfast.
3. Adults who skip breakfast are less mentally and physically efficient for longer periods during the day.
4. People who eat breakfast are more successful at losing weight and sticking to a diet.
5. Athletes who skip breakfast train less effectively.
6. Eating breakfast can raise metabolism by as much as 10 percent.
7. People who eat breakfast regularly are more likely to rate their health as “excellent” or “good.”
8. Missing breakfast increases your chance of heavy machinery and factory accidents.
9. Eating breakfast has been shown to increase concentration.
10. Eating a bigger meal in the morning and a smaller meal at night optimizes your daily energy levels.

Building a balanced breakfast

Breakfast should provide at least one quarter of the calories you need for the entire day. Most nutritionists agree that a good breakfast contains the following ingredients:

• At least one serving of  fiber
• At least one fruit and/or vegetable
• Milk or another source of calcium
• Protein, i.e., from meat, cheese or eggs

If this sounds like a tall order, it’s not. A bowl of cereal with fruit, a cereal bar with a glass of milk or a pita pocket with ham and cheese all fill the bill, as do bigger, traditional breakfasts, like eggs, ham and juice or blueberry pancakes with bacon. And, yes, cold pizza (with a glass of milk) qualifies as a healthy breakfast alternative.

Never eat breakfast?

If your usual breakfast is a cup of coffee, start small by incorporating a glass of juice or milk into your morning routine for a week or so, and then gradually build up to a balanced meal. If you think you don’t have time in the morning, consider making breakfast the night before or buying ready-made alternatives, such as cereal bars and juice boxes.

Meri Stonaker raves about this egg white and turkey scramble.   This recipe packs a whopping 24 grams of satisfying protein for only 114 calories!

Web MD is a great resource for healthy breakfast ideas and recipes.  We know you have some ideas, too.  Care to share?

NPMI Leading the Challenge at Week 2! Freshens Running a Close 2nd!

Here’s where we stand at the end of week 2:

As you can see, Freshens has gained on us this week.  It looks like they are our main competition at this point.  The good news is, we are headed into a holiday weekend, which means there are a lot of opportunities to be active!  Here are some examples of activities you may be taking part in that may be logged for points:

• Walking around campus at a football game
• Water skiing on the lake
• Swimming
• Yard Work (pruning, weeding, raking, etc.)
• House Work (vacuuming, sweeping, mopping, etc.)
• Tennis
• Golf
• Dragon*Con Parade (count those steps, Chewbaca!)

Every day activities like the ones mentioned above all count towards our fitness total, so LOG THEM IN!  If you do the work, then get the credit.  Go NPMI!

Fitness Fixes: The Shin-Core Connection

The following article is an excerpt from Experience Life online magazine, a publication of Lifetime Fitness.  Beth Comstock, newlywed and half marathoner, thought this would be insightful for those of us who are either starting or ramping up a running routine during the challenge.  Thanks for looking out for us, Beth!

Yes, the ache is in your lower legs, but your weak core muscles may be to blame.

The term “shin splints” describes a chronic irritation of tissues in the front of the lower leg — a nasty ache that can interfere with your workouts.

Typical causes include training on hard surfaces, running uphill or downhill, and having weak dorsiflexors (the muscles that pull the toes upward). Overtraining, having tight calves, and wearing old, ratty shoes tend to make matters worse.

Accordingly, many physical therapists prescribe calf stretches, toe lifts and towel toe curls for the condition. But while these exercises do strengthen the dorsiflexors and small muscles of the feet and lower legs, they don’t do much to treat what some high-profile physical therapists are now saying is often the root of the problem: the core.

“Most people who get shin splints,” says Bill Hartman, PT, CSCS, “are poorly conditioned runners with weak, stiff hips, weak gluteus maximus muscles, and weak core musculature.”

Such weaknesses promote excessive pronation of the foot, in turn causing an overload of the deep posterior compartment of the calf. This results in what pain physicians often label as shin splints.

Most shin-splints sufferers, Hartman contends, would benefit most from strengthening their hips and core with exercises like these:

Side Bridge

• Lie on your side propped up on your elbow, body in a straight line, feet stacked on top of one another.
• Lift your hips off the floor so you’re supported on your forearm and the side of your bottom foot. You should be aligned in a straight line from nose to toes and from ear to hip to knee to ankle.
• Hold for a count of five, lower, and repeat for 10 to 12 reps. Perform two to three sets, three to five times a week.

Glute Bridge

• Lie face up with knees bent about 90 degrees.
• With your arms at your sides, press them into the floor while pushing your hips upward until your body is in a straight line from shoulder to knee.
• Hold for a count of five, lower, and repeat 10 to 12 times. Perform two to three sets, three to five times a week.

Are You Ready For Some Football?

Football season is on, and where there are fans, there is food!  Since the best defense is a good offense, we thought we’d give you some healthier tailgating ideas to keep you from going out-of-bounds in your eating strategy.

Guacamole with Chipotle Tortilla Chips

Yield:  16 servings (serving size: 2 tablespoons guacamole and 4 chips)

Chipotle chile powder gives the crunchy chips a smoky kick that pairs well with the buttery guacamole. Use ground cumin or regular chili powder in its place, if you prefer. Prepare the chips up to a day ahead, and store in a zip-top plastic bag.

CHIPS:
8 (6-inch) corn tortillas
Cooking spray
1/2 teaspoon salt
1/2 teaspoon chipotle chile powder (such as McCormick)

GUACAMOLE:
3 tomatillos
1/3 cup chopped onion
1/3 cup chopped plum tomato
3 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
3/4 teaspoon salt
2 ripe peeled avocados, seeded and coarsely mashed
2 jalapeño peppers, seeded and finely chopped
1 garlic clove, minced

Preheat oven to 375°.  To prepare chips, cut each tortilla into 8 wedges; arrange tortilla wedges in a single layer on 2 baking sheets coated with cooking spray. Sprinkle wedges with 1/2 teaspoon salt and chile powder; lightly coat wedges with cooking spray. Bake at 375° for 12 minutes or until wedges are crisp and lightly browned. Cool 10 minutes.

To prepare guacamole, peel papery husk from tomatillos; wash, core, and finely chop. Combine tomatillos, onion, and remaining ingredients; stir well. Serve guacamole with chips.

CALORIES 57 (41% from fat); FAT 2.6g (sat 0.4g,mono 1.5g,poly 0.5g); IRON 0.4mg; CHOLESTEROL 0.0mg; CALCIUM 27mg; CARBOHYDRATE 8.3g; SODIUM 207mg; PROTEIN 1.2g; FIBER 1.7g
Cooking Light, MAY 2003

Deviled Eggs with Shrimp and Bacon

Yield:  8 servings (serving size: 2 stuffed egg halves)

Instant potato flakes give the filling body. You can prepare this a day ahead; cover with plastic wrap, and refrigerate. Crumble leftover egg yolks over a spinach salad.

8 hard-cooked large eggs, shelled
1/4 cup instant potato flakes
1/4 cup fat-free mayonnaise
1 tablespoon chopped fresh chives
2 teaspoons Dijon mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground red pepper
1/2 cup cooked medium shrimp, peeled and chopped (about 4 ounces)
2 tablespoons chopped fresh parsley
3 center-cut bacon slices, cooked and crumbled

Cut eggs in half lengthwise; remove yolks. Place 4 yolks in a medium bowl; reserve remaining yolks for another use. Add potato flakes and next 6 ingredients (through red pepper) to yolks; stir well. Stir in shrimp and parsley. Spoon about 1 rounded tablespoon shrimp mixture into each egg white half. Sprinkle with bacon.

CALORIES 83 (40% from fat); FAT 3.7g (sat 1.2g,mono 1.5g,poly 0.6g); IRON 0.7mg; CHOLESTEROL 127mg; CALCIUM 23mg; CARBOHYDRATE 3.2g; SODIUM 295mg; PROTEIN 8.8g; FIBER 0.3g
Cooking Light, APRIL 2007

Banana Pudding

Yield:  Makes 8 servings

These make great individual party desserts. We love it with extra wafers.

1/3 cup all-purpose flour
Dash of salt
2 1/2 cups 1% low-fat milk
1 (14-oz.) can fat-free sweetened condensed milk
2 egg yolks, lightly beaten
2 teaspoons vanilla extract
3 cups sliced ripe bananas
48 reduced-fat vanilla wafers
4 egg whites
1/4 cup sugar

1. Preheat oven to 325°. Combine flour and salt in a medium saucepan. Gradually stir in 1% milk, sweetened condensed milk, and yolks, and cook over medium heat, stirring constantly, 8 to 10 minutes or until thickened. Remove from heat; stir in vanilla.

2. Layer 3 banana slices, 3 1/2 Tbsp. pudding, and 3 vanilla wafers in each of 8 (1-cup) ramekins or ovenproof glass dishes. Top each with 6 banana slices, 3 1/2 Tbsp. pudding, and 3 vanilla wafers.

3. Beat egg whites at high speed with an electric mixer until foamy. Add sugar, 1 Tbsp. at a time, beating until stiff peaks form and sugar dissolves (2 to 4 minutes). Spread about 1/2 cup meringue over each pudding.

4. Bake at 325° for 15 to 20 minutes or until golden. Let cool 30 minutes.

Note: An 8-inch square baking dish may be substituted for glass dishes. Arrange 1 cup bananas on bottom of dish. Top with one-third pudding mixture and 16 vanilla wafers. Repeat layers twice, ending with pudding. Arrange remaining 16 wafers around inside edge of dish, gently pressing wafers into pudding. Spread meringue over pudding, sealing edges; bake 20 to 25 minutes; cool as directed.

CALORIES 359 ; FAT 3.6g (sat 1g,mono 0.7g,poly 0.3g); CHOLESTEROL 58mg; CALCIUM 242mg; CARBOHYDRATE 70.7g; SODIUM 234mg; PROTEIN 11g; FIBER 1.3g; IRON 1.1mg
Southern Living, JUNE 2010

Lastly, nothing says football like a steaming hot bowl of chili.  Yes, the temperatures are still in the 90s, but you still enjoy that hot cup of coffee, right?  Besides, any of the recipes you find here are under 300 calories per serving!  Check out this game winner:

Chili with Chipotle and Chocolate

Yield:  8 servings

Smoky chipotle chiles and earthy chocolate add depth and richness to chili.

Cooking spray
2 cups diced onion (about 1 large)
1 cup chopped red bell pepper
1 teaspoon minced garlic
1 1/4 pounds ground turkey breast
3 tablespoons brown sugar
2 tablespoons ancho chile powder
1 tablespoon unsweetened cocoa
1 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 (15-ounce) cans pinto beans, rinsed and drained
2 (14.5-ounce) cans diced tomatoes, undrained
1 (14-ounce) can fat-free, less-sodium chicken broth
2 chipotle chiles, canned in adobo sauce, minced
2 ounces unsweetened chocolate, chopped
1/2 cup light sour cream
Chopped green onions (optional)

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, garlic, and turkey to pan; sauté 8 minutes or until turkey is browned and vegetables are tender. Add sugar and next 9 ingredients (through chipotle) to pan, stirring to blend; bring to a boil. Reduce heat; simmer 15 minutes or until slightly thickened, stirring occasionally. Add chocolate, stirring to melt. Ladle 1 1/4 cups chili in each of 8 bowls; top each serving with 1 tablespoon sour cream. Garnish with green onions.

CALORIES 257 (23% from fat); FAT 6.6g (sat 3.8g,mono 1.7g,poly 0.2g); IRON 2.6mg; CHOLESTEROL 34mg; CALCIUM 78mg; CARBOHYDRATE 26g; SODIUM 603mg; PROTEIN 23.6g; FIBER 6g
Cooking Light, DECEMBER 2007

Check out Cooking Light, All Recipes and Food Network Online for more healthy tailgating ideas.  And, as always, feel free to comment with your favorite game day fare!

A Fresh Take on Summer Staples

Summer is winding down, and so may be your motivation to use the last of its wonderful produce.  Try these recipes for a unique spin on the usual suspects.  Meri Stonaker says the cauliflower fries are delicious.  Enjoy!

Oven Roasted Green Beans

1 1/2 pounds green beans

2 tablespoons extra-virgin olive oil

1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

Preheat the oven to 425 degrees F.  Trim the ends of the green beans and add to a large bowl.  Toss with the extra-virgin olive oil, salt and pepper and spread out evenly on a parchment lined baking sheet.  Roast, stirring once halfway through, until lightly caramelized and crisp tender, 12 to 15 minutes.

Cauliflower Fries

1 head of cauliflower cut into big bite sized pieces

1 teaspoon cumin

1 teaspoon salt

½ teaspoon pepper

¼ cup olive oil (or a little less)

Toss the cauliflower in all remaining ingredients.  Bake at 400 degrees for 60-70 minutes.  Enjoy!

NPMI Leads in Fitness Points at the End of Week 1!

Way to go, guys, we are in the lead with the most fitness points!  Chick-fil-A is close behind, so let’s take advantage of this milder weather and extend our weekend activity so we can log even more points!  We’re off to a strong start. Keep up the great work!

It’s not too late to join the competition! You may register as a walk-in immediately after the all staff meeting on Wednesday, September 1.  Registration and pre-testing will take place from 11:30-1:30 in the Warehouse.  Now is the time to join the momentum and get healthier!  You can do it!

Welcome!

Welcome to the online support community for the North Point U.S. City Challenge participants!  We’re glad you chose to be a part of our organization’s effort to get healthier together!

Our goal is to provide informative, motivational and applicable content for you to take along on your eight week journey towards better health.  This site should complement the online Propel Wellness tool you will use to track your progress throughout the challenge.

Now that you’ve officially started your journey towards better health, here’s an effective affirmation exercise you might want to try as you start each day of the challenge:

The links to the right will take you to websites that provide valid health information, food tracking tools, exercise programs, group fitness options, race calendars and much more.  Let your mouse hover over each link to get a quick description of the content.

Again, welcome to the challenge!  Please feel free to email Laurie Kimbell at laurie.kimbell@northpoint.org with any content suggestions or submissions.