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IN THIS ISSUE
FEATURED ARTICLE




June is Great Outdoors Month! I think most of us are dying to get outside since the winter lasted so long - which is great!! The great outdoors has hundreds of healthy possibilites that you can incorporate into your fitness routine. There are hundreds of biking and hiking trails. The weather means that the water is always an appealing option. You can participate in canoeing, rafting, kayaking, water skiing, or just plain swimming. Try something new thing June and throughout the rest of the summer. If you look at your local paper, like the community section there are listing of activities that you and your family can participate in together!

 

 


   

    

Have a wonderful week!    

 

Alicia  

 

 

 

Recipe of the Week

No Oat Oatmeal

 
 
Makes 4 Servings


Total Time : 20 minutes
 View recipe here.   

INGREDIENTS: 
 
  • 1/4 cup walnuts
  • 1/4 cup pecans
  • 2 tablesppons ground flaxseed
  • 1/2 - 1 teaspoon ground cinnamon
  • a dash of ground nutmeg
  • 1/4 teaspoon ground ginger
  • 1 tablespoon almond butter
  • 1 banana, mashed
  • 3 eggs
  • 1/4 cup unsweetened almond milk
  • 2 teaspoons pumpkin seeds
  • 1 handful of fresh berries 

 

  • PREPARATION: 

 

  • Add walnuts, pecans, flax seed and spices to a food processor and pulse mixture to a coarse grain. Set aside. Make sure to stop before it is ground into a powder.  
  • Whisk together eggs and almond milk until the consistency thickens and becomes a loose custard. 
  • Thoroughly blend the mashed bananas and almond butter together and add it to the custard, mixing well.  
  • Stir in the course nut mixture.  
  • In a medium saucepan, warm the mixture on the stove until the "no-oatmeal" reaches the desired consistency and the whisked eggs look firm as though cooked; this should only take about 5 minutes. Stir frequently.  
  • Sprinkle pumpkin seeds and berries on top. Add more almond milk if desired.   

 Recipes provided by (Paleo Plan) & Fitness Renegades. If you're looking to get fit and reach new goals give the Fitness Renegades 28 Day Transformation a try.  Call 593-9141 for details or visit www.FitnessRenegades.com.

Recipe Sponsor
Articles We Found Interesting 
 
Running in Wisconsin


This Week:

    

    

 

 

 

Saturday, June 14th: Bellin Run 10k:

Bellin Run registration includes the 10K run, walk, and wheelchair on Saturday. The 1/2 mile Children's Run, for ages 10 and under, is Friday. All registrants receive an official 2014 Bellin Run T-shirt. Registrants have the option to upgrade to a technical T-shirt (adult sizes only) during the registration process for an additional $15.

Online registration is closed after June 12. The last day for registration is June 13 from 3-8 p.m. at the Astor Park Registration Tent. There is no registration offered on June 14, the morning of the Bellin Run. Learn more here.  


 

 Next Week:  

 

Saturday, June 21st: Running Green For Crossroad 10k/5k Run/Walk: Three levels of courses, trails take you through coniferous woods, over wooden bridges crossing Big Creek, weaving through meadows, old orchards, past the Leif Everson Observatory and more. Each mile is marked. Learn more here.  

 

Saturday, June 21st: Glow Run 5k: The Young Life Glow Run 5K is fun for all ages and abilities.  What makes this run a "fun run" is that it is untimed, so you can run, walk or dance your way to the finish line.  This party and glow zone filled course goes through downtown Green Bay and then connects with the Fox River Trail that will bring participants down to the City Deck for the WIXX After Party!  Participants are encouraged to dress in neon/bright colors and glow gear for the run/walk.  Let your creative juices flow, because there will be awards for the "best glow outfit" and "best glow group."  Learn more here.

  

 

Saturday, June 21st: Stop, Drop, and Run 5k: Registration for the Stop, Drop and Run 5K, and the Kids' Stop, Drop and Run are now officially open to the public. The two races presented by Backwoods Bargains and powered by the HuTerra Foundation are benefiting the Suamico Firefighters Volunteer Association. The Stop, Drop and Run races commence the Suamico Firefighters Picnic, a fun-filled day of family friendly activities, crafts, food and entertainment that helps raise money for services and programs supported by the Suamico Firefighters Volunteer Association. Learn more here.   
  

 

 The Following Week: 

 

Saturday, June 28th: GBRC Ultra Marathon:  Join GBRC for their 4th annual ultra running event!
Choose 6 Hours, 8 Hours or the new 15.5 Hours "Summer Solstice Challenge" to accumulate as many miles as you wish. The number of laps will be counted for each competitor. Information about each runner's progress wiill be available during the run. Runners may stop to rest and restart running as they please. There will be a 8 or 6 hour option. Learn more here.   
Issue: #24-2014June 11th, 2014




Healthy Tip of the Week:   


Ways to Measure Your Progress on Your Fitness Journey

By Linda Melone

How's your fitness journey going for you? If you aren't measuring your progress, how do you know that your workouts are really working for you? The point of taking measurements is to come up with meaningful data that you can act on and know whether or not the steps you've taken are helping you reach your goals. The assessments you choose should relate directly to your goals.


1. Body Mass Index (BMI): Body mass index measures body fat based on height and weight. Simply entering your weight and height into a BMI "computer" such as the one on the National Heart, Lung and Blood Institute website places your results into one of four ranges: underweight (less than 18.5), normal weight (18.5 to 24.9), overweight (25 to 29.9) or obese (greater than 30). The drawbacks? On average, older adults tend to have more body fat than younger adults with the same BMI, and women have more total body fat than men with the equivalent BMI. Muscular individuals also often show up with a high BMI due to increased muscle mass.  BMI works best for kids and overweight individuals.

2. The Simple Bathroom Scale: The most obvious measuring tool may not be the best unless you pair it with another method. The scale does not tell the whole story. Using other methods (skinfold calipers, ultrasound, underwater weighing, etc.) to measure body composition (fat versus lean) gives you a better idea of the changes you're making in your body. The scale best measures progress when it's used alongside other tools.

3. Circumference Measurements: Measuring progress by tracking your waist, hips, abdominal girth and other body sites can substitute for body-fat measurements when used with bathroom-scale readouts. It's helpful, for example, if your weight hasn't changed but you've dropped two pant sizes. It shows you've probably gained muscle and lost fat, so the scale shows a net loss of zero. Good sites to measure include waist (circle around where you normally wear a belt), hips (at the widest part), thigh (at the widest part) and chest (at the fullest part).

4. Fitness Apps. Apps that track are essentially journals. These create greater mindfulness about what you choose to track (food, exercise quantity, exercise frequency, etc.). Tracking weight loss or having exercises available can make beginners successful if they utilize the tools in apps. The only negative is not having your phone available due to a low battery or simply forgetting it. And you have to be very attentive if the app calls for you to input info. Apps can also hold you accountable in between personal-training sessions. Popular ones for measuring progress include MyPlate (food and calorie tracker), MyFitnessPal (calorie tracker), MapMyRide (measures routes for cycling), and MapMyRun (tracks your run).

5. The Fit of Your Clothes. When you can't button your favorite pair of pants, it's easy to blame it on dryer shrinkage, but not if you're being honest with yourself. Find an item of clothing you'd like to fit into. If after a designated amount of time you find it easier to put on or it doesn't look nearly as stretched out, then whatever you're doing is working. Clearly this does not calculate body fat, but as with the fancier so-called scientific tools available to the average fitness pro, it will give you a relative measure of success.

6. Handheld Body-Fat Measure. This device tracks body fat when an individual simply grips it with both hands. The device sends a gentle, electrical current through the body to register a reading. It may be simple to use, but it isn't always very accurate. Any bioelectric impedance tool is subject to a variety of sources of error. For one thing, they only send a current partially through the body and calculate, based on the rate of return of the signal and a bunch of formulae, how much fat got in the way of the current. Their greatest value lies in measuring pre- and post-exercise or diet progress for any one person.

7. Body Weight and Body Fat Scales. Resembling a bathroom scale, body-fat-measuring scales you stand on have the same challenges as handheld models. Some claim to measure not only body fat and weight, but also hydration levels and bone by simply standing on them. Hydration levels and the timing of your last meal eaten can change the outcomes, but using the scale at the same time each day gives you a relative measure of your progress. You must be hydrated -- water conducts a current better than fat -- and optimally you should not have eaten a large meal within a designated amount of time because the fluids in the foods and subsequently in the gut can distort the measurement of conductance.

8. Body-Fat Calipers. Often used by personal trainers to measure a client's body fat, it's important to find someone skilled at operating it in order to get accurate measurements. They're costly -- around $200. The cheap, plastic ones will not give you good results from a scientific standpoint, but, again, if used consistently by the same measurement taker, you can get a relatively accurate idea of the success (or failure) of a program. Body-fat measurements typically consist of "pinching" seven sites: chest, abdominal, thigh, triceps, subscapular (under scapula), suprailiac (near hipbone) and midaxillary (under armpit near rib). Measurements are then entered into an equation to determine body fat.

9. Pinching an Inch. Pinching your midsection to "measure" fatness is very subjective and a difficult way to determine progress. It only shows where a client's body is at that moment. Retaining water or tight skin on one versus loose skin on others. Loose skin can vary with individuals who are obese, women who've recently given birth or those who've lost a lot of weight resulting in hanging skin. Using another measure to ascertain a growing "pinch" or loss of weight would likely provide better information.

10. Journaling. Putting pen to paper is shown to help keep a person focused and organized, whether they're tracking eating habits or recording workout progress. Keep it simple. When journaling your workouts, break them out by body part. Make note of weaker body parts and focus on them in your next workout. If recording dietary intake, track not only the food, but also the amount, where you were when you ate it (the car, on the run), the time (are you always starving at 2:00?) and even your mood to see if you're eating in reaction to hunger or emotions.

11. Before and After Photos. Your "Before" and "After" photos can be a strong way to really see your progress and accomplishments along the way toward reaching your fitness goal. Try to take your "Before" pictures the day or the first week or month you start your fitness program. Men should take the photos wearing shorts or a swimsuit without a shirt on, and women should take the photos in a bikini or tight gym shorts and a sports bra. It's important to see your stomach, and be sure not to suck that tummy in! You may see your most pronounced changes in the stomach area. Use a tripod or get a friend or family member to help you take the photos. Stand in front of a plain colored wall, with as little distraction or clutter behind you as possible. Take the photos again - wearing the same clothing -- in 30 days.

 

 

Source: http://www.livestrong.com/slideshow/1011108-11-ways-measure-progress-fitness-journey/    

 

 

 

 
7 East Ways to Cut Salt from Your Diet
  

7 Easy Ways to Cut Salt from Your Diet

 

Salt is tricky: Even if you never sprinkle your meals with table salt, it's still easy to take in way too much sodium. And just because your food doesn't taste salty doesn't mean it's not riddled with the health wrecker.

So to make shaking your salt habit a little more straightforward, we've rounded up seven simple ways to reduce your sodium intake. Try implementing one a day, and by this time next week, you'll be taking in a lot less (not to mention be a whole lot less bloated)!

 

1. Get Spicy: Invest in a well-stocked spice rack. The flavors will be so bold that you won't even consider adding salt. 

 

2. Look for 'Low,' Not 'Reduced': Food packaging can say 'reduced sodium' if it has up to 75% of the sodium of the original version - so opt for 'low sodium' foods instead. They have no more than 140 milligrams per serving.

 

3. Cook a Bit More. About 75% of the average American's sodium intake comes from commercially prepared foods. So even if you cook just one more meal a week (hopefully sans processed ingredients), you can make a big dent in how much salt you're consuming. 

 

4. Beware of Bread. Bread is the biggest source of sodium in American diets.   

 

5. Go Full-Fat. Low-fat and low-calorie foods often pack more sodium (not to mention more sugar) to make up for lost flavor.  

 

6. Make Your Own Chinese Food. An order of Kung Pao chicken can set you back more than 2,428 milligrams of sodium per serving. Yikes! Try whipping up your own home cooked Chinese inspired meals! 

 

7. Quell Your Cravings. Every now and then, we all just want something salty. So don't fight the urge - you'll set yourself up for a bigger blunder later. Instead, try munching on fruits and green veggies!

 

Source: http://www.womenshealthmag.com/nutrition/ways-to-cut-salt   


 

 

 


 

 

Volunteer Opportunities
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. 
 
 


  •  Friday, June 13th and Saturday, June 14th: Bellin 10k Run: Volunteers are needed for various areas. To volunteer, contact Selys Perry at bellinrunvolunteers@bellin.org.  
  • Wednesday, June 11th-Sunday, June 15th: A Day Out with Thomas, 7:30am-6pm, 2285 S. Broadway, Green Bay. Volunteers are needed as parking attendants, helping at craft tables, greeting children, giving temporary tattoos, and supervising a ring toss.  To volunteer, contact Kari Hinrichs at 437-7623 ext. 24 or email khinrichs@nationalrrmuseum.org.  
  • Every Wednesday, June 4-October 1: Farmer's Market on Broadway, 117 S. Chestnut Street, Green Bay, 1:45-8:30pm. Volunteers are needed to help with the set up and beverage booth. To volunteer contact Tara Gokey at 437-2531 or email at events@onbroadway.org.   
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Contact us at livehealthybc@deperechamber.org
For more information and great online tools visit www.livehealthyamerica.org

 

Sincerely,

 

Cheryl Detrick, President
De Pere Area Chamber of Commerce