Tag: Exercise

Staying Fit and Healthy While Vacationing

October 13th, 2011 by Debi Silber, The Mojo Coach

Can you travel and avoid gaining weight?

There are many ways to come home feeling great, but it begins with a plan. You know the saying, “If you fail to plan then plan to fail”? That’s so true with regard to preventing weight gain while traveling.

The first step is to bring healthy snacks for the flight. What’s available in the airport may not be especially health conscious. If you’ll be traveling in the car, same idea applies. Whatever you have is probably healthier than what you’d find at a rest stop.

I also encourage people when traveling to an interesting place to sample the foods of that area. In order to “allow” for the food, give up foods that are ordinary and that you can have at any time.  Continue reading “Staying Fit and Healthy While Vacationing”

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Faster Recovery After Exercise With Omega-3’s

October 12th, 2011 by Paula Gallagher

A new study in the Clinical Journal of Sport and Medicine reported that participants who supplemented with 1.8 grams of omega-3 fatty acid per day significantly reduced post exercise inflammation up to 48 hours after exercise, compared to those who didn’t.

The study was done on men who had not exercised in the 60 days prior to the study. They were tested prior to exercise and supplementation, and then after a 24- and 48-hour period for certain inflammation markers. The study found that omega-3’s reduced exercise induced inflammation.

This is just another reason to take a good quality omega-3 supplement. You can also load up on an omega-3-rich meal post workout to help reduce soreness and inflammation. Try a salad topped with walnuts and some salmon.

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Becoming Fit and Healthy is a Family Affair

October 3rd, 2011 by Debi Silber, The Mojo Coach

One of the most important reasons for parents to get themselves feeling, looking and living their best is for the sake of their kids.

Did you know that in 2010, about 50% of all kids were overweight! At this point, one third of their diets consist of nothing but junk food. Add to that “portion distortion,” fast/takeout food and inactivity and you’ve got a recipe for unhealthy kids.

The first suggestion I give moms (who handle 90% of food tasks) is to set a good example. There simply is no better way to get the message across to kids.

Encouraging moderate portions of well-balanced meals (protein/carb/fat), variety and eating every few hours to discourage being overly hungry are a few places to start. Kids can also be included in some of the shopping and food preparation details. When they’re included, they’ve more likely to buy into the idea of its importance.

You may also want to reconsider family style eating. It’s great to stay at the table enjoying each other’s company, but family style typically encourages seconds. Continue reading “Becoming Fit and Healthy is a Family Affair”

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5 Common Energy Zappers

August 8th, 2011 by Margo Gladding

Do you experience daily energy slumps? Need caffeine or sugar to get you through your day? If so, read the list below to see if you are falling victim to the five most common energy zappers. Identifying and addressing unhealthy habits is the first step towards feeling your best.

1.    Poor Food Choices
Sugar, caffeine, skipping meals, or eating very heavy meals can affect energy levels and the ability to focus. Sugar and caffeine are stimulants that can disrupt blood sugar levels, interfere with sleep, and lead to exhaustion and burnout. Eating a high-quality diet with enough protein and plenty of fruits and vegetables contributes to better overall health and improved ability to concentrate.

2.    Lack of Exercise
Lack of exercise is associated with numerous health risks. Regular physical activity increases blood flow and oxygenation of cells, which is especially important for the brain. Thirty minutes of moderate physical activity a day can improve mood and energy.

3.    Dehydration
Dehydration reduces blood volume so less blood flows to vital organs and body parts. Dehydration of tissues slows enzymatic activity, and enzymes are vital for the production of energy. Continue reading “5 Common Energy Zappers”

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Why Do YOU Exercise?

June 21st, 2011 by Debi Silber, The Mojo Coach

It may sound like a basic question, but the more you understand your motivation, the more likely you are to stay committed to exercise. Over the years, I found that the people most committed to exercise have a similar mindset:

• They exercise for themselves (not for their partner, friends or an ex they may bump into at a reunion).

• Through trial and error, they’ve found a way to fit exercise into their busy day (keeping the gym bag packed and waiting by the door, exercising first thing in the morning, etc.).

• They’ve made exercise a priority; feeling, seeing and believing in its benefits.

• They’ve made exercise non-negotiable. It’s simply not a choice whether to exercise or not. Continue reading “Why Do YOU Exercise?”

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    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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