Good Morning

School is back in session, good for some, but it means the end of those relaxing summer days and back to a schedule.

Those of you who exercise regularly don't need much in the way of motivation, but it is always good to hear more reasons to keep exercising. Today's topic, "The Unexpected Benefits of Exercise", may be things you are experiencing and not realizing the reason!

If you need one more reason to motivate yourself to be more physically active, you can add the exercise induced hormone irisin to your list. In the past two years scientists have discovered that a hormone called irisin—which is released after moderate endurance aerobic activity—has the ability to help maintain healthy body weight, improve cognition, and slow the aging process. Regular exercise shores up our defenses and helps slow the progressive decline that begins after 45. Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippo-campus, an important part of the brain for memory and learning. It has also been shown that cardio-vascular activity can create new brain cells as well as boost their performance ie. working out makes you smarter. Research has linked children’s brain development with their level of physical fitness.

I think we all know that working out helps us deal with stress and it releases endorphin's that make us feel happier, as well as increasing our confidence, but which activity would you suppose would be the best way to relieve anxiety? A bubble bath or a 20 minute jog? You may be surprised to learn that exercise is the best way to relieve and and prevent anxiety, as well as the added benefit that you will burn calories at the same time.

Exercise also helps us feel more relaxed, get more done and surprisingly boosts creativity, so next time your creativity is lagging, hit the trails for a long walk or run to refresh the body and the brain at the same time.

Finally by working out you can inspire others, whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy . Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain . Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!

Working out can have positive effects far beyond the gym (and beach season). Gaining self-confidence, getting out of a funk, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

To read more on this topic follow the links:

http://greatist.com/fitness/13-awesome-mental-health-benefits-exercise 

https://www.psychologytoday.com/blog/the-athletes-way/201402/irisin-the-exercise-hormone-has-powerful-health-benefits 

If you enjoyed this topic, share with a friend.

Thurl Cockcroft

Good Morning

It's that time of year again, summer vacations are coming to an end, kids are moving into college or going back to school and our schedules are settling back into more familiar patterns. Time to recommit to your workout routine, or feel good that you kept consistent throughout the summer.

Today's topic is protein bars, I have been on the hunt for a snack that I can quickly grab and that will help keep me going through a workout, without making me feel full and uncomfortable. I found this article helpful,  opposingviews.com/i/health/study-no-difference-between-fast-food-protein-bars-post-workout-meals. While it does not recommend one particular protein bar, it provides good information to help you make an informed choice when faced with what seems an overwhelming selection.

"All protein bars are not the same, and it helps to know what you're looking for on the nutrition label. For starters, look for protein bars with five or less ingredients (especially whole food ingredients). Then, take a gander at the sugar content – a healthy protein bar will ideally have 8-10g of sugar or less (which already adds up to around one-third of your daily recommended intake). You also want to look out for what kind of sugar is in the bar. Some of the common artificial sweeteners are: sucralose (used in Quest bars), aspartame, neotame, saccharin and acesulfame K (also known as acesulfame potassium).

The fact remains that protein bars are a convenient way to get the calories you need post-workout, since at that time your body will take pretty much any type of food to help build muscle. But they should not be used as a consistent replacement for meals or other healthier snacks. So if you're looking for a quick boost throughout the day, grab a more natural form of protein – such as hard-boiled eggs, mixed nuts, edamame, hummus, or cheese. And make sure to pair these proteins with other healthy fats and carbs, too."

I also found the following article very informative and interesting. To read more on different sources of protein, their benefits and the best sources of those proteins, follow this link:

http://bodyforlife.com/library/articles/nutrition/protein-power-not-all-protein-is-created-equal-we-bring-you-the-best-of-the-best  

If you enjoyed this topic, share it with a friend or colleague.

Good Morning

I have working out pretty regularly for four months now and I have definitely seen progress but the one thing that has alluded me, is seeing the number on the scale go down. I went looking for suggestions online and the opening question from this article made me smile. “What’s the fastest way to lose 15 pounds?” the answer, “A hacksaw.” If only it was that simple...

The article  looks at the topic of "weight" and how important it is in the big picture of health and fitness.

The things a scale can't measure are how strong you’re getting, how much better you feel, or how much more energy you have. The number of atoms we have in our body usually has nothing to do with what we actually want to achieve, making your weight on that scale be the measure of how your doing is not the whole picture.

There are many other ways to measure progress:

• Take pictures, it is easy to forget what you looked like a month ago, having a picture will show you the the changes that are taking place in your body.
• Use a tape measure - often you are slimming down even though the scale may not reflect those changes.
• Do some activity that you have not done in a while or have avoided because of low energy levels. Seeing how much more energy you have will give you the determination you need to keep going. 
• Lastly track the things you are doing right, like eating right, remembering the positive things you are doing will help you keep you encouraged.

To read more follow this link:https://blog.myfitnesspal.com/forget-the-scale-theres-a-better-way-to-measure-success/ 

If you enjoyed this topi share it with a friend or colleague.

Good Morning

I know it is a little early to start thinking about dinner, but the reality is the more you plan ahead the more likely you are to stick to a healthy eating plan. So in that vein, I want to share one of my favotite recipes and one that my rather picky daughter has voted her favorite too, it comes from a blog that I use quite extensively when looking for low carb or no carb recipes. This recipe is so simple and makes great leftovers as well.

Baked Pesto Chicken

(Makes 4 servings, recipe adapted slightly from The South Beach Diet Quick and Easy Cookbook.)

4 boneless, skinless chicken breasts
salt and fresh ground black pepper for seasoning chicken
1/2 cup basil pesto (I used my homemade Basil Pesto with Lemon, but you can use purchased pesto.)
2 oz. (1/2 cup) grated low-fat mozzarella cheese

Preheat oven to 375F/190C. Trim all visible fat and tendons from chicken pieces, then cut each chicken breast lengthwise into 2 or 3 pieces. (I cut the larger ones into 3 strips and the smaller ones into 2 strips.)

Spray a 9" x 12" (or 8.5" X 12.5") baking dish with non-stick spray, then spread 1/4 cup basil pesto over the bottom of the dish. Lay chicken strips over the pesto, then spread 1/4 cup more basil pesto over the chicken.

Cover the baking dish with aluminum foil (or use a baking dish with a tight-fitting lid) and bake the chicken for 25-30 minutes, just until chicken is barely firm and cooked through. (Don't cook too much at this point, or the chicken will be overcooked by the time the cheese is melted and browned.)

When chicken is barely cooked through, remove foil and sprinkle chicken with 1/2 cup grated mozzarella cheese. Put dish back into the oven without foil and cook 5 minutes more, just until cheese is melted. (If your broiler is separate from the oven, start preheating it when you take the chicken out.) After I melted the cheese for 5 minutes I switched my oven to broil and broiled for 5 minutes more, just long enough to get the cheese lightly browned.

Serve hot. There will be some flavorful juice in the bottom of the dish when this is done, so you may want to serve with rice, couscous, or quinoa to soak up the juice, but if you're eating this for phase one, just spoon the juice over the chicken.


This printable recipe from  KalynsKitchen.com.

Bon Appetit!

For more delicious recipes follow this link: http://www.kalynskitchen.com.

If you enjoyed this topic share it with a friend or colleague.