Transcript
PISGAH VALLEY WELLNESS CENTER NEWSLETTER March 2017
Greetings and Happy March to you ALL! Spring is on the way and thank goodness! This is the time of the year to move the clocks forward, stay outside later and watch the plants and animals come to life with the new season. And with all that comes YARD WORK! This year, take special precaution to stretch before getting in that outside workout whether you are hand pulling weeds, riding a lawnmower, pushing a lawnmower or pruning plants. Stretching is important to help your muscles from not pulling and it also gets your circulation flowing properly. Further, be sure to wear adequate head gear. A hat that co-
vers your head and neck is important for shielding from the sun’s rays. And as always wear at least a 15 SPF sunscreen daily.
1 clove garlic, minced 1/3 cup parmesan cheese 2 cups fresh basil leaves 1 cup frozen peas, divided 1/4 cup extra-virgin olive oil 1/2 tsp. kosher salt Freshly group black pepper 1/2 lb. whole wheat pasta 2 cups snap peas, trimmed 2 cups chopped broccolini
with pinching on his feast day. His color
Stay well,
Irish independence
Abby
movement in the late
Inside this issue:
was “Saint Patrick’s blue,” a light shade. The color green only became associated with the big day after it was linked to the
18th century.
Toast the pine nuts in a 300°F oven until browned, 10-12 minutes. Combine the pine nuts, garlic, parmesan, basil, 1/2 cup of the peas, and the oil in a food processor. Pulse until uniformly minced. Stir in 1/4 cup of water. Season with up to 1/2 tsp. of salt and black pepper to taste. Cook the pasta according to package instructions. When the pasta is done, stir in the snap peas, broccolini, and remaining 1/2 cup of peas. Drain well and return to the pot. Stir in the pesto. Serves 4.
Pasta with Green Pea Pesto
would have to deal
Happy Spring and thank you for your continued loyalty with Pisgah Wellness Center; especially considering we have had some changes this past year with our fitness software, additional fitness classes and schedule changes. If it wasn’t for each of you, we wouldn’t love coming to work everyday.
Pasta with Green Pea Pesto 1/4 cup pine nuts
Saint Patrick himself
Source: Kate at
[email protected]
Special points of interest: 1
7 Nutrition Lies that Made the World Sick & Fat 2 Mobility & Stabilization Training
3
Vegetable Word Search
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Ways to Make Every Workout Fun!
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7 Nutrition Lies that Made the World Sick and Fat As time has gone by, nutrition recommendations for society has changed. It is not the nutrition in the foods that has evolved, but our research and media coverage of diet that has changed what we recognize as healthy and unhealthy. For example in the 80’s, eggs were considered to be an unhealthy food choice. Fast forward to 2017 and eggs are considered to be one of the healthiest sources of protein a person can consume. Here is the truth about these “good” or “bad” food choices. Don’t let the media sway your way of thinking from now on. 1. Eggs. Eggs were considered bad for your heart and could lead to cardiovascular disease if eaten too much. Truth: Eggs are an excellent source of choline which is good for brain health. Eggs also contain protein, healthy fats, vitamins and minerals making them an excellent option for breakfast each day. Just be sure to purchase your eggs from hatcheries that take care of the birds and don’t raise them packed in factories where they can’t see the sunshine or feel grass. 2. Coffee. Where coffee has gotten and bad rep in the past for causing blood pressure increases, overall it is a healthy option in moderation. Truth: Coffee contains more antioxidants than most teas; it can improve brain function, and speed up metabolism. Be sure to keep your consumption at no more than 3 small cups per day. 3. Meat. This is a classic example of blaming new world health problems on old food. It doesn’t make sense. Truth: Research studies show that unprocessed red meat does not increase your risk for cardiovascular disease or diabetes. Be sure to purchase meat from farmers who treat their animals with dignity and don’t pack them in factory farms with no natural resources. Rule of thumb: If you cannot gain information about how the animal was raised and what it ate growing then you should not consume that meat. 4. Whole wheat. The problem with whole wheat products is that there is a recommendation for consuming whole grains, but in the United States, we eat way too many. Truth: For a healthy diet, an adult should consume at least 3 servings of whole wheat each day. Make sure you are buying 100% whole wheat for optimum health and not whole grains. You must read the nutrition label to find out if the product is whole wheat versus whole grain. 5. Sodium. Salt has been added to many food products throughout history. These days, sodium is used to preserve a lot of food products especially canned goods and frozen goods. Sodium has been known to increase blood pressure which put it on the list of foods that will increase your risk for cardiovascular disease. Truth: Although reducing sodium intake can help decrease blood pressure, this does not lead to improved health outcomes. 6. Sugar. Sugar is bad because it contains what some call, “empty calories.” This is true as well as other details about sugar. Truth: Excess sugar intake goes way beyond empty calories. Excess sugar can lead to metabolic syndrome, type II diabetes, weight gain, cardiovascular disease, gum disease, and even cancer. Keep your sugar intake at 24 g per day for an adult woman and 36 g per day for an adult man. 7. Fats. In the past, fat was the enemy for political purpose. Truth: In the 80’s the sugar association lied about research that was conducted and blamed society’s health problems on eating excess fat. Now the real results from the research has been uncovered and fat is not bad for us in moderation. Sugar is very bad for us in excess. Studies have shown that people who consume diets high in fat and low in carbohydrates are actually more efficient at losing weight. Source: https://authoritynutrition.com/top-13-nutrition-lies-that-made-the-world-sick-and-fat/
Improve Your Mobility & Stability with These Functional Exercises To remain functional with every day activities such as walking up stairs, using a vacuum or putting something on a high shelf, addressing muscular balance and range of motion within the fitness routine is key. It is important that stability and mobility are addressed for all populations, not just older adults or those that have injuries. To improve the function of the entire body, we start from the ground up by using exercises that will challenge the stability of joints that are meant to be stable, while increasing the mobility of joints that are designed to be mobile. Try to complete one to three sets of five to 10 repetitions of each of the following exercises. Foot Stability-Stationary Runner With one foot grounded and the knee slightly flexed, move the body slowly through a running action while maintaining balance. Safety: Start first with knee lifts (Figure B). Master lifting and lowering your knee while stabilizing on one leg before combining both movements together. Switch feet and repeat.
A.
B.
Heel/Toe Lifts- Ankle Mobility While standing, rock slowly from the toes to the heels, working the ankle through a full range of motion.
The Clock- Knee & Hip Stability Imagine you are standing in the middle of a large clock. Keeping the left foot in place (without pivoting), extend your right leg and touch as many of the numbers as possible with the right foot, starting at twelve and working your way clockwise around the clock. Switch feet and repeat. Safety: Keep your stabilizing knee slightly bent and your torso stacked on top of your pelvis. Walking Hip Openers– Hip Mobility While walking, move one knee out, up and around at the hip joint and then switch to the other leg. Maintain a forwardwalking motion and avoid rotating the shoulders. Be sure to perform this exercise in the reverse direction, as well. Safety: Begin this movement stationary first before adding a forward walk. Heel-To-Toe-Walk– Balance Exercise Standing upright, place your right heel on the floor directly in front of your left toe. Then do the same with your left heel. Make sure you keep looking forward at all times. Safety: If necessary, put your fingers against a wall for stability. Try to perform at least five steps. As you progress, move away from the wall. Sources: https://www.acefitness.org/blog/5007/improve-your-stability-and-mobility-with-these, http://www.nhs.uk/Livewell/fitness/Pages/ balance-exercises-for-older-people.aspx, & http://www.neuropathytreatmentgroup.com/three-simple-foot-exercises-for-neuropathy/
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“Most often, it is not the workout that gets us out of bed in the morning. It is the friendships and unspoken bonds of those counting on us to show up.” ~Fellow Flowers
Ways to Make Every Work out Fun! Find a Workout Buddy Working out with others may give you motivation you need. It’s hard to skip a work out when a buddy is expecting you. That person can encourage you to lift one more rep. Add variety to your workouts Add activities that are convenient for your lifestyle. It’s better to get some activity than none at all. Keep it simple and get creative. Set a goal for each workout Decide what you want to accomplish & stick to it. It’s something to strive for. Plus it’s rewarding.
