September Newsletter
Stay Healthy this Football Season

 

With Labor Day behind us, the summer schedule starts to calm down. So, this month I want to discuss one of my favorite times of the year the best time of the year! 

 

FOOTBALL SEASON!!!

 

This is time that we can sit back relax and enjoy cheering for our favorite teams. Personally, I have not missed a Redskins game since 1996! Unfortunately football is associated with a lot of unhealthy snacks!  So I want to give you some ideas on some delicious but nutritious snack ideas to enjoy while you are watching the game! 


 

 

Chicken Quesadilla's

 

1 Large Olive Oil Multi Grain LaTortilla tortilla

 

4 oz chicken breast

 

1/8 cup of 2% Mexican Cheese

 

cup of Fresh Salsa

 

  • Preheat oven to 350 F 
  • Spray a large baking sheet with Cooking Spray
  • Place Chicken and Cheese on 1 side of the tortilla, flip the other side over and bake for 8-10minutes. 
  • Dip in fresh salsa and enjoy!  
  • You can also add of an avocado, or any non-starchy vegetable!  

 

Whole Grain Chicken Strips

 

1/3 cup whole wheat flour


Salt and ground black pepper


1 pound boneless, skinless chicken breasts cut lengthwise into 1/2-inch wide strips


1/3 cup milk
1/3 cup grated Parmesan
1/2 cup oats
3/4 teaspoon garlic powder
3/4 teaspoon onion powder

 

  • Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray. 
  • In a shallow dish, combine flour and 1/2 teaspoon each salt and black pepper.
  • Place milk in a separate shallow dish.
  • In a third shallow dish or resealable plastic bag, combine Parmesan, oats, garlic powder, onion powder.
    • I whizz this in the food processor for a few pulses.You can also add any spices you like here - sometimes we add some Italian seasoning, other times some chili powder if we feel like spicy, etc.
  • Dip chicken into flour and turn to coat.
  • Dip flour-coated chicken into milk and then transfer chicken to oat mixture.
  • Turn to coat chicken (or shake bag) until well covered with oat mixture.
  • Place chicken on prepared baking sheet and spray the top of chicken with cooking spray.
  • Bake 15 minutes, until crust is golden brown and chicken is cooked through. 
    • I bake, then turn on the broiler for a few minutes to really brown/crisp them and get the coating crunchy
  • Makes 4 servings 


 

Also, Take advantage of all the Commercial Breaks!

Make sure to celebrate every time your team scores!  You could do progressive pushups/plank/squats/crunches/jumping jacks for every point your team scores or you could do your favorite touchdown dance! 

 

 
Epic Touchdown Celebrations
Epic Touchdown Celebrations

 

-Noah Alldredge, RD

 

Logan's Wellness Workshop
The Dreaded Afternoon Slump!

 

 

We all get there. Some people experience it only every so often (lucky!) and some people experience it every day. The dreaded afternoon slump! You've had a productive morning, eaten a good lunch, started on your next project and then

BAM! it hits you. You're left staring blankly at your computer screen trying not to drool as your brain shuts off.


 

 

 

 

So what is this phenomenon and why do so many of us fall prey to it's productivity killing trap? The truth is that it is partially natural. Sleep expert, Michael J. Breus, PhD, states that the afternoon slump is part of our Circadian Rhythm (the natural ebb and flow of our bodies hormones that wake us up and put us to sleep). When we get drowsy right before bedtime, it is because we've experienced a slight drop in body core temperature that stimulates the brain to release melatonin (the chemical responsible for our sleep). This happens naturally to a lesser degree from around 2pm - 4pm. This, however, is only a contributing factor. Our diet and daily regimen also takes part of the blame. 

 

Follow these tips to bust through your daily slump:

 

Basic Tips

  • Get 7-8 hours of sleep each night
  • Eat a large, healthy breakfast
    • 300-400 calories for women
    • 500 calories for men
    • Balance your carbs, protein, and fat
      • Around 50% - 20% - 30% ratio of carbs protein and fat
  • Get you recommended amount of exercise each day
    • 30 minutes of moderate intensity at least 5 days per week for cardio
    • 2-3 days per week of full body resistance training
    • combine cardio and resistance training for best results
Bonus Tips
  • As soon as the slump hits, stand up and take a walk around the office. Elevating your heart rate could be all you need to reinvigorate your body.
  • Plan your work-site workout for your afternoon slump time. If your body is busy performing push-ups and squats, you could skip the slump all together. Remember, the melatonin release is stimulated by a drop in core temperature which won't happen if you're exercising.
  • Plan a 20 minute power nap for lunch time. Seriously though, only 20 minutes! Any more and you could enter a deep sleep cycle and feel worse when you wake up.
  • Eat a light lunch. If you followed the basics and had a large breakfast, than you should be able to eat a smaller lunch and feel satisfied.
    • Make your lunch low on carbohydrates. A carbohydrate is anything that breaks down into sugar when processed by your body. Sugar is a big part of that afternoon crash!
  • Spread you lunch out. Instead of cramming all you food in during your 30 minute to 1 hour break, graze on your lunch throughout the afternoon. This will help keep your blood sugar in check and keep you from crashing later.
  • Listen to music or strike up a conversation with a nearby coworker. Aural stimulation can help keep you focused.
-Logan Wendt, Director of Corporate Wellness
Spinach, Goat Cheese, and Pecan Pizza

A recipe I made last week on Kolr 10 that was really yummy!

 

I took the same Latortilla tortilla as before used 2 tablespoons of pesto. Then placed 1.5 cups of spinach with 1/8 of 2% mozzarella cheese and 4 oz of chicken breast and then (this is where it gets funky) sprinkled a Tb of pecans pieces 2 Tb of goat cheese and drizzled honey over the top and then baked for 12 minutes at 350F. It was absolutely delicious! 

 

Make sure to eat plenty of non-starchy vegetables and drink calorie free beverages to fill up! 


 

Would you like some wine with that?

The arrangement I have with some of my clients:

For every alcohol serving over the Academy of Nutrition and Dietetics recommendation (1 serving*/day for females 2 servings/day for males), they have to complete an extra 100 calories of cardio homework! 

 

*Serving is defined as 1 12oz light beer/5 oz glass of wine/1.5oz spirits 


 

-Noah Alldredge

Total WHALEness Minute with Alyea

 

As a Health and Wellness Coach, I'm constantly working with my clients to set goals and I hold them accountable to those goals. Many of us (especially us "Type A" folks) constantly strive for achievement but sometimes forget to take care of what should be our number one goal- ourselves.

 

So, it's not often you'll hear me say- don't set a goal, don't have a plan in place. But this past month, Noah and I got the chance to breakaway for a weekend in Sedona, Arizona. It reminded me of the "Mental and Emotional Fitness" aspect of WellCoaching that I constantly talk about. I truly feel that our time spent in the breathtaking mountains of Arizona was good for my soul. I felt alive, happy and at peace with myself.


 


 

 

Back to reality, a few days ago, I had the pleasure of listening to a panel of health experts (including my Hottie Registered Dietitian/Personal Trainer Husband, Noah- I think that's his official title) speak about a bunch of various topics----of which stress was brought up several times, and particularly its impact on health and wellness. Owner of Springfield based People Centric Consulting Group, Don Harkey, recommended a book called Margin: Restoring Emotional, Physical, Financial, and Time Reserves to Overloaded Lives, by Richard Swenson. Now it's also not often I will recommend a book I haven't even read yet (or admit that I haven't even read it) but I totally plan to pick this one up. I have been personally and constantly affected by stress in my life- both from myself and from those I love.

 

And that's the point I'm trying to make- If you can find an activity that releases your mental and physical energy, doesn't have a goal, and gets you "in the flow" on a constant basis, this is where you want to be---it's a good goal to make for yourself. (Oh crap! Here I go again with the goal setting!) Hiking in nature, reading a good book, taking time to find yourself again---these are all vital components to total health and wellness.

 


 


 

Perhaps you've noticed how many times I've used the word, 'constant.' It was the inspiration for this article. You can take comfort in knowing you are never alone- Your breath, your heartbeat, are always with you as your constant companions. How tuned in are you with them?

 

Alyea Alldredge

 

 

Who Needs Sleep?

 

Many things come to mind when we talk about our health.  What about sleep? This important aspect of health is often forgotten. Studies show that both too much and too little sleep may affect your mood, your weight, your immune system and even chronic pain. The national sleep foundation states that there is no "magic number". Everyone has their own personal "basal sleep" needs. However, two studies have shown that most adults fall in the 7-8 hour range. Studies are also showing that "sleep debt" plays an important role. Yes, you may have had three or four nights with eight hours of restful sleep but now you have to make up for the all-nighter you pulled last week as well! So what can you do to improve your nightly sleep? Start with these tips:

 

  • Exercising regularly can improve your sleep quality but you want to make sure you don't work out to close to your bedtime.  Avoid your vigorous exercises 3-4 hours before bed.  Calm and moderate mind and body exercises like Yoga and Tai Chi are better routines to perform before lights out. 
  • You want to avoid heavy, big meals later in the evening. Finish eating 2-3 hours before bedtime.
  • Alcohol and caffeine should also be avoided at least 5 hours before bedtime. 
  • Avoid watching TV or using a phone/tablet before while in bed. The blue light from electronic devices has been shown to decrease melatonin production and interfere with sleep. Instead try reading a printed book.
  • Make your bedroom a conducive sleep environment. Keep it cool, dark and quite.
  • Establish consistent schedules for your sleep and wake times and stick to them. Yes, even on the weekends!
 

 

-Sarah Vallez (intern)
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