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May is National Physical Fitness and Sports Month.
People of all ages and body types can benefit from regular physical activity. National Physical Fitness and Sports Month is a great time to spread the word about the benefits of getting active. Here are just a few benefits of physical activity: - Children and adolescents - Physical activity can improve muscular fitness and bone and heart health.
- Adults - Physical activity can lower risk for heart disease, type 2 diabetes, and some types of cancer.
- Older adults - Physical activity can lower the risk of falls and improve cognitive functioning (like learning and judgment skills).
Add physical activity into your life by adding a walk or bike ride after dinner, adding a yoga class to your routine, joining a volleyball or kickball league this summer, the options are unlimited!! Find something that fits your personality!
Have a wonderful week!
Alicia
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| Recipe of the Week |
The Sweet Bean Energy Bar
For a twist on the typical energy bar recipe, Mother Nature Network's ChocoBean Power Bars uses cooked black beans to "add protein and fiber without overpowering the banana and chocolate flavors." The recipe is quick and easy to make, and there's no cooking involved if you use canned beans.
- 1 1/2 cups cooked black beans
- 3/4 cup all natural dried banana chips
- 1/2 cup cocoa powder unsweetened
- 1 cup raisins
- 2 tsp pure vanilla extract
- 1/2 cup organic brown rice syrup
- 1/4 cup quaker oats
- 1/4 cup flaxseed ground
- 1/2 cup dark chocolate chip morsels
- 2 tbsp almond meal
- Drain and rinse beans.
- Blend oats until fine.
- Blend beans, bananas, cocoa powder, raisins, vanilla, and syrup in a food processor until smooth.
- Add oatmeal and flaxseed (and chocolate chips if using) and pulse until mixture is blended and forms a dough.
- Sprinkle almond meal over the bottom of a 9x9-inch cake pan and press the mixture firmly into the pan.
- Chill for 2 hours until firm, then cut into 12 squares.
- Wrap each in a wax paper and refrigerate in a closed container for up to four days, or freeze for up to a month.
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Running in Wisconsin
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This Week:
Saturday, May 3rd: Door County Half Marathon & Nicolet Bay 5k: The entire Door County Half Marathon is run on a closed, USATF-certified road course through one of the midwest's most revered destinations - Peninsula State Park. The race begins and ends just a few strides from Nicolet Bay Beach, where the Runners' Concourse is located. Half marathoners will have access to aid stations nine times throughout the run. Each aid station will have medical personnel and volunteers. Water and Gatorade will be available at all locations and Cliff Shot Gel will be available at Aid Station E (just before mile marker 8). Please see the course map for details. Learn more here. Saturday, May 3rd: Dream in Color Fun Dun: The Dream In Color Fun Run is a one of a kind experience that is less about speed and more about enjoying a color crazy day with your friends and family. All proceeds will benefit the Washington Jr. High School PTO, Dream Academy and the "Be the Change" initiative. Learn more here. Next Week: Saturday, May 10th: Miles for Smiles 5k Run & Walk: Miles for Smiles is named after Mariah Jean Klein, a 4-year-old who lost her courageous 16-month battle with a rare cancerous brain tumor on August 31st, 2008. With this event, Riah's Rainbow hopes to raise enough funds to be able to brighten children's faces with smiles and better their quality of life while enduring treatments in hospitals, raise awareness for Diffuse Intrinsic Pontine Glioma, and most importantly, provide funds for research to find a cure for this terminal cancer. We encourage you to register prior to April 21st, 2014 to ensure you will receive an event t-shirt. However, we will also accept registrants from 7:45-9:00 am on event day. Extra t-shirts will be ordered, but supplies may be limited. Learn more here. Saturday, May 10th: 3rd Annual Run for Your Mother 5K: The course begins and ends behind Pulaski Community Middle School and follows city streets. Learn more here. Saturday, May 10th: Sole Burner 5k Run/Walk: 32nd annual 5k to raise money for the American Cancer Society. Learn more here.
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| OUR SPONSORS |
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| Contact us at livehealthybc@deperechamber.org
Sincerely,
Cheryl Detrick, President
De Pere Area Chamber of Commerce |
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| Issue: #18-2014 | April 30th, 2014
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Healthy Tip of the Week:
Workout Mistakes That Prevent Weight Loss You'll never guess which habits make it harder to drop pounds. By Jenny Sugar |
If you're trying to lose weight , burning calories through exercise is key. But if you're not burning enough, then you won't see the scale budge. If this sounds familiar, keep reading to learn what you might be doing wrong when it comes to burning calories.
You Skip Breakfast Before Morning Workouts
Many women work out on an empty stomach to save calories or to prevent digestive upset. But as it happens, it's one of the worst things you can do. That's because eating first thing in the morning not only boosts your metabolism, but it also gives you energy to get through your solid calorie-burning workout. Without the proper fuel, you could end up with a headache or a dizzy spell. You're also less likely to push yourself as hard and more likely to throw in the towel before your workout is complete.
Since devouring an enormous plate of scrambled eggs, bacon, pancakes, and hash browns is also a bad idea, fuel your workout with something small that contains easily digestible carbs and protein. You Sip Post-Workout Smoothies You just finished a kick-butt workout and burned more than 400 calories, and now you're ready to refuel with a post-workout snack. But even healthy snacks can be high in calories. To prevent taking in more calories than you just burned, go for a low-calorie post-workout snack. You Head Straight to the Weight Room
Muscle tissue burns more calories than body fat, so it's extremely important to build muscle with strength training if you want to lose weight . That said, cardio helps burn calories to decrease your overall body fat and reveal the toned muscles underneath. Keep up with the strength-training sessions, but be sure to incorporate heart-pounding cardio into your routine, as well.
Walking is Your Thing Taking a brisk walk is a great way to lift your mood and improve your circulation, but unfortunately, it's not a huge calorie burner. If weight loss is your goal, you must exercise for at least an hour a day, and it must be the heart-pumping kind that burns tons of calories. Jogging, biking, jumping rope, swimming, or taking a cardio class at your gym are all excellent options. You Stop At Twice A Week Go ahead and pat yourself on the back for your two awesome workouts, but that doesn't mean you can plop yourself on the couch for the week. Not exercising often enough is one reason you're not seeing the slimming results you're after. To make that scale budge, kick it up a notch and exercise five days a week. Source: http://www.fitsugar.com/Why-Youre-Burning-Enough-Calories-Lose-Weight-23402916#photo-23415121 |
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The 12 Worst Foods for Food Control
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The 12 Worst Foods for Food Control - Smoothies : If you think that the healthy alternative for a milkshake or soda is a smoothie, you need to carefully consider the ingredients in that cup. Chain store smoothies can be detrimental for appetite control because they are often full of sugar from frozen yogurt, juice and multiple servings of fruit.
- Bagels: Bagels have a thick texture that tricks you into thinking they will fill you up and provide you with the energy you need to get through the day. However, white bagels (made without whole grains) are a carb-heavy food with little fiber.
- Protein Bars: Read the label to determine if your protein bar looks more like a candy bar (comprised of sugar, simple carbs and artificial flavors) before you opt for this grab-and-go snack. When choosing a bar, look for one that includes more whole foods like nuts, seeds and dried fruits.
- Cookies: Most cookies found on supermarket shelves are high in sugar and refined carbohydrates and low in complex carbohydrates, fiber, protein and healthy fats so they digest fairly quickly, spiking your blood sugar. Once that food digests and your blood sugar crashes -- you're right back where you started.
- Salty chips: You can't eat just one. But did you know that it's also hard to fill up on empty fuel, e.g., salty chips.
- White Rice and Pasta: If you love to gorge on Italian cuisine or white rice, you should know that your appetite may begin to spike, as well as your blood sugar.
- Breakfast Cereal: Many morning cereals are loaded with refined carbohydrates and added sugars and are missing out on satiating protein.
- Juice: If you are going to enjoy a juice, read the label to see if the beverage is 100 percent juice or juice concentrate to avoid quenching your thirst with an unhealthy choice. Or opt to make your own fruit juice from fresh-picked oranges and lemons.
- Candy: It's always tough to resist a jar of candy at work, but if you want to keep your appetite under control, you must fight the urge to dive into chocolate or sugar-laden treats.
- Doughnuts: Even though doughnut holes, glazed sweets and icing-filled pastries appear to satisfy your sweet tooth, don't be tricked by the empty calories.
- Frozen Packaged Meal: Look for healthier options made with whole grains, a hefty source of lean protein and light on the additives.
- Diet soda: It's tempting to grab a carbonated beverage to quench your thirst and appetite but even though it's calorie-free, diet soda may do the opposite when it comes to managing cravings and weight. Some argue that diet soda with its artificial sweeteners may actually increase your desire and tolerance for sweets, which could alter your body's ability to manage hunger and sugar cravings.
Source: http://www.livestrong.com/slideshow/1011053-12-worst-foods-appetite-control/
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| Articles We Found Interesting | |
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Volunteer Opportunities
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Did you know that volunteering is good for the soul? It helps rid yourself of stress, makes you feel good about yourself, and allows you to meet people who you would have never met before.
- Thursday, May 1st: Feeding American Food Distribution, 1315 Lime Kiln Road, Green Bay, 10:30am-1:30pm. Volunteers are needed to pack food bags, assist with clean up and take down, load vehicles, and station various food stations. To volunteer, contact Ryan Dreier at 593-2375.
- Saturday, May 3rd: Healthy Kids Day Bicycle Helmet & Rodeo, 9:30am-1pm. Volunteers are needed to size, measure, and hand-out children's bicycle helmets at the event. All training is provided. To volunteer, contact Sara Wall at 436-9577 or email at sara.wall@greenbayymca.org.
- Tuesdays (April 1st - May 6th): YMCA Learning with Legos, Eisenhower Elementary School, 1770 Amy Street, Green Bay, 5-6pm. Volunteers are needed to work with youth in a 6-week lego-based program that introduces 3rd grade students to science and math concepts in a fun and engaging way. All training and materials are provided. To volunteer, contact Sara Wall at 436-9577 or email at sara.wall@greenbayymca.org.
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