Live Well in 2012

 

Previous tips

Week 22 tip: Benefits of added muscle

Did you know that muscle is more dense than fat? So as we gain muscle and lose fat we appear to be thinner without losing any weight.

Did you also know that just having more muscle increases your metabolic rate? This is the rate at which your body burns calories, kind of like miles per gallon in a car. Muscle burns more calories than fat both during activity and rest, so the more muscle we have the more calories we burn during the entire day.

If weight loss is one of your goals, adding muscular strengthening will have a great impact towards achieving that goal. Studies have shown that 90 minutes of muscular strengthening per week has similar benefits to 3 hours of cardiovascular exercise per week.

I’m not saying you should stop walking or doing cardio exercise. But I am saying a varied approach will have more efficient results. Muscular training and cardiovascular training on alternating days would be a great way to start.

If you’re looking for classes that encourage both muscular training and cardio training try out Boot Camp or Water Works; find the info under the Class Information link on our web site or give our office a call at 892-5068.

Keep working hard and remember: Together we can Live Well in 2012.

— This week’s tip from Clayton Moore, recreation and fitness coordinator

 

Week 21 tip: Eat fish for at least 2 meals this week

Fishing season is upon us in Wisconsin. Fish is a healthy, low-fat, protein-rich food that contains omega-3 fatty acids. Omega-3 fatty acids are a type of unsaturated, healthy fat that can help to lower cholesterol, reduce inflammation in the body, lower blood pressure and boost immunity.

The risk of getting too much mercury or other contaminants from fish may be outweighed by the health benefits that omega-3 fatty acids have. The main types of toxins in fish are mercury, dioxins and polychlorinated biphenyls (PCBs). The amount of toxins depends on the type of fish and where it's caught. The Wisconsin DNR issues a health guide to eating fish caught in waters throughout the state to help you determine which local fish is healthiest for you.  Call the DNR office or check out its website for more specifics: www.dnr.wi.gov.

Prepare fish baked, broiled or grilled and use lemon, lime and fresh or dried herbs to season. Aim for two 3-ounce servings (the size of a deck of cards) this week. More information and great recipes can be found at
http://www.eatingwell.com/recipes_menus/collections/healthy_fish_recipes.

Contact us in Community Education and Recreation if you have questions.  We’d love to hear your new ideas on living well too! Together we can Live Well in 2012!

— This week’s tip from Jessica Mella, nutrition and wellness coordinator

Week 20 tip: Create a buddy system

Oftentimes we have the best of intentions when it comes to exercise. And often times the only thing really missing is some form of accountability. When we create a Buddy System it adds that accountability along with camaraderie. Most of us don’t want to let others down. So creating a team or network of people with a common goal of exercise helps us achieve that goal together. This is a great way to continue your exercise regiment with the addition of accountability.

To form a Buddy group, start with friends and family – you might be surprised at who is having the same difficulties as yourself. When you find others interested, find out what your schedules are and find out what times work best for everyone. Then do it. Put it on the schedule, mark the calendar, and do it. The hardest part of exercise is starting.

Group exercises can include anything: walks, bike rides, hiking, skiing, jogging or working out at the Fitness Center. Any of these are great opportunities for group exercise. If you’re looking for classes to take as a group check out our web site for ideas or give me a call. Maybe you have a class idea that the community would like offered. We are always looking for new ideas.

Remember, together we can Live well in 2012.

— This week’s tip from Clayton Moore, recreation and fitness coordinator

 

Week 19 tip: Contact or visit a CSA near you and consider becoming a member

Do you know your farmer?

Community Supported Agriculture or CSA is like having your own personal farmer. By connecting with a CSA, you become a member of a local farm and “share” in their bounty. You can receive weekly deliveries of fresh produce throughout the local growing season – usually May through November in Wisconsin.

Eating foods produced locally is one way to be a more informed and conscientious consumer. Local foods don’t travel long distances to your dinner table, so they taste better and require less fuel to get there. Your money stays within the local community, strengthening the economy. Choosing local food is an important way to take care of our bodies – knowing where and how our food is produced.

There are many CSA options around the Plymouth area such as Springdale Farms, Old Plank Farm, Eilert Acres,  and Backyard Bounty.  Check the Farm Fresh Atlas online at www.farmfreshatlas.org or get a copy at the farmers market for more opportunities nearby.

Other resources:
Organic Consumers Association - www.organicconsumers.org/organlink.htm
Local Harvest - www.localharvest.org
Find a farmer’s market near you: www.farmfreshatlas.org

If you have questions please don’t hesitate to contact us in Community Education and Recreation. Together we are Living Well in 2012!

— This week’s tip from Jessica Mella, nutrition and wellness coordinator

 

Week 18 tip: Muscle confusion
The goal: Vary your activities and resistance each week

Most of us have seen the advertisements for workout videos that claim to have more muscular gains than other workouts based on muscle confusion. The truth is they are correct. But this doesn’t mean they have the only solution to generic workouts.

Another term that helps describe muscle confusion is muscle memory. Muscles gain strength based on the resistance they are given. Remember that sensation you got the day after a heavy snow fall, when you spent hours shoveling? That soreness is the result of an action that is not in your muscle’s memory. That motion was out of the norm. This is the main principle of muscle confusion. Eliminate the body’s ability to develop regular resistance and challenge it to continually change.

Remember, muscle confusion means changing your workouts regularly. Don’t repeat the same thing day after day, even when it comes to cardiovascular workouts. Instead of just running on the treadmill, try the elliptical or the bike or anything different. Changes in resistance help achieve greater changes in muscle.

If you’re looking for classes to take or a place to work out, check out the Community Education & Recreation web site at www.plymouth.k12.wi.us/COM.html for ideas or give me a call.

Remember together we can Live well in 2012.

 — This week’s tip from Clayton Moore, recreation and fitness coordinator

 

Week 17 tip: Learn more about and start composting to celebrate Earth Day
The goal: To get five people to begin composting

Earth Day is this month, and this year Community Education & Recreation is learning more about composting.

Composting is a natural form of recycling and is the transformation of plant matter through decomposition into a soil-like material called compost. Insects, earthworms and bacteria help in transforming the material into compost. 

The goal this week is to see if we can motivate five more people to start composting.  It is easier than you think.   Material you can recycle and add to your compost bin includes:

• All food scraps, except meat and dairy
• Coffee grounds, egg shells, tea bags
• Paper, magazines, cardboard, dryer lint, junk mail and napkins
• Leaves and yard trimmings/plant material

Compost bins come in many styles: plastic, wooden or even made of old chicken wire or fencing. Check local stores such as Fleet Farm or Home Depot or search online for one that fits your home or yard. You can even make one yourself.  Comm Ed & Rec is offering an introductory composting class May 8 if you would like to learn more.

Just think of the waste you can save by starting to compost!

If you are up to the challenge of starting to compost or if you compost already, please let us know. Send your name and a description and/or picture of your compost bin to Community Education and Recreation, 125 Highland Ave., Plymouth WI  53073 or via email at commedrec@plymouth.k12.wi.us

Contact us anytime with questions – Together we can Live Well in 2012!

- This week's tip from Jessica Mella, nutrition and wellness coordinator

 

Week 16 tip: Maintain and possibly increase flexibility
The goal: Stretch at work and before & after exercise

Remember when we stretch we are trying to achieve “mild discomfort.” If you are in pain or notice any uncomfortable sensation, stop that stretch. You have an injury or the start of one.

For flexibility from work try these tips on a chair:

• While sitting at your desk, grab an elbow and pull across your chest; this is a good should and upper back stretch.
• Pull both shoulders back and force your chest up and out; this is a good stretch for the chest (pectoral) muscles. Reverse the motion (drive the shoulders down and in) to include the upper back.

These are great stretches for those of us hunched over a keyboard all day.

At the fitness center or home gym, remember to work on the muscle groups you have just used. It is a good idea to stretch both before and after exercise, but any increase in flexibility will be a product of post-exercise stretching. I think of stretching before exercise as preparation for what you are about to do and stretching after exercise as a way to maintain and improve flexibility.

If you are looking for a class to assist with flexibility, we periodically offer yoga classes, so check out our offerings on the Comm Ed & Rec web site.

— This week's tip from Clayton Moore, recreation and fitness coordinator

 

Week 15 tip: Try a new whole-grain food this week
The goal: Aim for 3 whole-grain servings/day

Whole grains are more nutritious than refined grains (like white bread or pasta) because they are higher in fiber, iron, vitamin B12, and complex carbohydrates (which means they digest slower and make you feel fuller longer). 

Whole grains include brown or wild rice, oatmeal, whole grain corn, whole oats, whole rye, and whole wheat. Make sure the food label says "100% whole grain" and the ingredient list shows "whole" before the grain.

Click here for recipes using whole grains from “Cooking Light" magazine.

- This week's tip from Jessica Mella, nutrition and wellness coordinator

 

Week 14 tip: Strengthen your shoulders and trapezius muscles (upper back)
The goal: Work these muscles three times a week

While you are at work:

• Use a water bottle or other weight to do shoulder raises to the front and sides.
• Do shoulder shrugs to incorporate the trapezius.

While using a fitness center or home gym:

• Use the machines that incorporate the traps and the shoulders.
• Do weighted shoulder shrugs with free weights.
• Do shoulder raises with barbells.

Also consider a fitness class that emphasizes strengthening the shoulders and upper back, such as Total Body Strengthening.

— This week's tip from Clayton Moore, recreation and fitness coordinator

 

Week 13 tip: Use less salt
The goal: Avoid adding salt to foods at the table or during cooking

Salt is made up of 2 elements: sodium and chloride. The chloride provides the familiar salty taste, and the sodium is what can negatively affect your health if you get too much.

While sodium is necessary to live, most of us get way too much. The current recommendation is 1,500 to 2,300 mg sodium per day, depending on your health history. The average American intake is 3,000 to 6,000 mg daily.

To cut back, start by taking away the salt shaker at the table and during cooking, as just ¼ tsp salt has 590 mg sodium. Try pepper, herbs or spice blends without salt or sodium added. Be sure to read the ingredients on the label carefully and avoid those with ingredients that have the word “sodium” in them.

If you already avoid adding salt, pay closer attention to the food label for added salt. Look for foods with less than 300 mg sodium per serving and cut back on foods that have been processed or canned.

— This week's tip from Jessica Mella, nutrition and wellness coordinator

 

Week 12 tip: It’s better to stand than sit, and better to walk than stand
The goal: Limit the amount of time spent in a chair

The objective for this week’s tip is to change your daily routine with alternatives to sitting at a desk all day. Obviously, most of us need to spend long hours at a desk, but try to get up during those times you are not nailed down to your workstation.

For example, if you are having a meeting with your department, choose to stand rather than pulling up another chair. If you are meeting with your assistant about the lunch plans for the conference tomorrow, take a short walk down the hall while discussing the menu.

Use any time away from your workstation as an opportunity to get moving. Remember what Mr. Newton said: A body at rest tends to stay at rest, but a body in motion tends to stay in motion. So, get up from that chair and together we can Live Well in 2012.

— This week's tip from Clayton Moore, recreation and fitness coordinator

 

Week 11 tip: Make half your plate fruits & vegetables
The goal: 2 cups fruits, 2 cups vegetables each day

March is National Nutrition Month and this year’s theme is “Get Your Plate in Shape.” You should devote half of your plate to fruits and vegetables. This is a great way to add color to your meals as well as fiber, vitamins and minerals.

Choose fresh or frozen vegetables and fresh, frozen and dried fruits most often. If choosing canned fruits, look for fruit canned in water or 100% fruit juice instead of light or heavy syrup.  

So try making half your plate fruits and vegetables this week and you’ll end up getting 2 cups of fruit and 2 cups of vegetables each day –  that is enough to make anyone smile!

You can do it – we are here for you! Together we can Live Well in 2012! 

Learn more:
Click here to read about “20 Ways to Enjoy More Fruits and Vegetables”

— This week's tip from Jessica Mella, nutrition and wellness coordinator

 

Week 10 tip: Focus on upper arm strength
The goal: Do these activities every other day

Upper arm strength is the foundation of most upper-body strength. Starting with the larger muscles helps aid the introduction of the small muscle exercises later on. Try the following tips to work the upper arms.

If you are at work try these activities:

• Use either water bottles or free weights for arm extensions and curls
• Use stretch bands for upper body arm exercise
• During a fitness break try doing variations of pushups

If you are at home or using the fitness center try these activities:

• Use free weights or a med ball to do upper arm extensions and curls.
• Use the arm machines for extensions and curls.
• When doing extensions and curls, try rotating the wrists at various positions.

Remember, joint stability is vital to strength training. If you do a push, you should add a pull.

Also, alternate the days of strength training, taking a day of rest after working muscle groups to give them an opportunity to heal and strengthen.

— This week's tip from Clayton Moore, recreation and fitness coordinator

 

Week 9 tip: Choose lean cuts of meat
The goal: 6 ounces or less of lean meat daily

We continue to focus on heart health this week. Cholesterol is found only in foods that come from animals. The solid fat in meat is saturated fat and this is the fat we all need to decrease in our diet. For these reasons, it is important to choose lean cuts of meat in smaller portions.

A 3-ounce portion of meat is about the size of a deck of cards or the size of your palm. Choose low fat, lean meats such as round, sirloin and ground beef that is at least 90% lean. Trim or drain the fat from meat, and remove poultry skin.

Pay attention to the size of your portion of meat this week and try to cut back to 6 ounces or less each day. You can do it!

— This week's tip from Jessica Mella, nutrition and wellness coordinator

 

Week 8 tip: Focus on upper leg strength
The goal: Do these activities 3 days a week

Upper leg strength is important for balance and weight loss. Because the upper leg muscles (quadriceps  and hamstrings) are so large, they are a major contributor to calorie consumption. The upper legs also contribute to our balance when walking and exercising.

If you are at work try these for improving upper leg strength:

• Sitting Leg Extensions and curls
• Squats (during fitness break)
• Take multiple steps at the stairs

If you are using a fitness center or home gym try these:

• Utilize the leg curl and extension machines
• Try weighted lunges
• Try free-weight squats

Rest is important with strength training, so work upper and lower body on alternate days. Also, to avoid joint imbalance, a push and a pull should be done on the same day.

— This week's tip from Clayton Moore, recreation and fitness coordinator

 

Week 7 tip: Switch to skim or 1% milk
The goal: 3 cups of calcium-rich dairy or non-dairy products daily

This month we are focusing on heart health. Cut the fat in your diet by choosing skim or 1% milk daily. Aim for 3 cups of calcium rich dairy or non-dairy products each day. Skim milk can safely replace whole milk after age 2.

All milk provides the same healthy protein, carbohydrates, potassium, calcium and vitamin D, but you save 30 to 60 calories and 5 to 8 grams of fat per cup by choosing skim or 1% milk. That can be a savings of 24 grams fat/day!

If you are currently drinking 2% or whole milk (dairy or non-dairy), try these suggestions to help make the switch:

• Serve milk in a colored glass
• Serve milk very cold
• Try for more than 2 weeks to give your taste buds time to adjust
• Try to combine skim and 2% or whole milk and gradually wean down

Give it a try!  You can do it!

— This week's tip from Jessica Mella, nutrition and wellness coordinator

 

Week 6 tip: Try to take a fitness break every hour
The goal: Five minutes every hour of the workday

Taking a fitness break for just 5 minutes every hour adds up to more than half an hour of exercise.

Anything that adds activity to your regular day is a benefit to your fitness level. By adding short fitness breaks, you can come closer to achieving your fitness and health goals.

Try these breaks:

1. Walk around the office for five minutes
2. Core work learn more
3. Cardio Bursts learn more
4. Run out to your car learn more

— This week's tip from Clayton Moore, recreation and fitness coordinator

 

Week 5 tip: Add Vitamin D to your day
The goal: Be sure you are getting enough each day

Vitamin D is also known as the “Sunshine Vitamin” because sunlight on our skin triggers our bodies to make vitamin D. This vitamin helps us absorb calcium to keep our bones strong, protecting us from osteoporosis. Getting enough also helps boost our immune system and decreases our risk of heart disease, diabetes and cancer.

Sunlight is not strong enough in Wisconsin in the winter to generate vitamin D, so we need to make sure we get enough in the foods we eat and also consider adding a daily supplement.

Foods that have vitamin D include fish like mackerel, salmon and tuna. Vitamin D also is added to milk, other dairy products, orange juice, soymilk and cereals.

So how much do you need? The National Osteoporosis Foundation recommends:

• 400-800 IU of vitamin D per day for adults under age 50
• 800-1000 IU of vitamin D per day for adults age 50 and older

What to do this week:

• Consider the foods you eat that may have vitamin D.
• If you take a multivitamin daily, make sure it contains vitamin D.
• Consider adding a Vitamin D supplement daily to make sure you are getting enough.
• Try to find yourself some sunshine.

— This week's tip from Jessica Mella, nutrition and wellness coordinator

 

Week 4 tip: Get more aerobic exercise
The goal: At least 5 cardio bursts a day

Aerobic exercise is important for your heart health. Fortunately, short bursts of cardio exercise have big benefits, so work them in whenever you can.

For those of you stuck at work our unable to dedicate exercise time, try incorporating cardio exercises that are not too intrusive. These 1-minute cardio bursts can be done during a short break:

• RUN out to your car (park as far away as possible).
• Jumping Jacks (at your desk or in a quiet spot in the building).
• Run in place.

For those of you who can get to the fitness center or have home equipment, try incorporating these tips:

• Do 10- to 15-minute circuits (on different pieces of equipment) at one visit.
• Do 20 minutes before work or school, 10 minutes during lunch and 20 minutes before bed.
• Challenge yourself for short periods of time.

Be sure to warm up and cool down in addition to the aerobic exercise time.

For those of you looking for guided workouts, we offer cycling classes most mornings and evenings.

— This week's tip from Clayton Moore, recreation and fitness coordinator

 

Week 3 tip: Don’t forget breakfast
The goal: Eat a meal within 2 hours of waking up

Eating a meal within 2 hours of starting your day provides fuel for not only your body but also your brain. 

Breakfast does not have to be typical “breakfast foods” but should contain all the macronutrients:  protein, carbohydrates, and fat. 

Protein and high fiber foods take longer to digest and can help us feel fuller longer – so make sure you don’t forget your protein-rich foods at breakfast time! 

Here are a few breakfast meal ideas that are quick and easy (the protein-rich foods are in bold):

• 1/2 cup cottage cheese, fresh fruit, 1 whole wheat English muffin toasted, 1 cup skim or 1% milk.
• 2 eggs scrambled with cheese, 1 piece of whole wheat toast with peanut butter, fresh fruit, 1 cup milk.
• Yogurt parfait made with 1/2 cup nonfat Greek yogurt (or yogurt of choice), fresh or frozen cut fruit, low fat granola or favorite crunchy cereal.
• Smoothie made with fresh/frozen fruit, milk, and yogurt; 1 string cheese, favorite granola bar
• Oatmeal with added milk – add raisens or dried fruits and nuts of your choice, 1 hardboiled egg, fresh fruit, 1 cup milk.

Remember to keep track of how you are doing using our monthly Progress Report Log. Together we can Live Well in 2012!

— This week's tip from Jessica Mella, nutrition and wellness coordinator

 

Week 2 tip: Engage your core
The goal: Do activities to engage the core 3 days a week

The core is the front, back and sides. Core strength is the key to achieving all other fitness goals, though strengthening your core is not just about fitness.

Core strength influences daily life in many ways, including:
• Improved posture, alleviating some back discomfort
• Potential weight loss
• Improved blood pressure, cholesterol and even blood sugar levels

The following exercises can be part of your regular day. Watch the video above to see them demonstrated.

Those stuck at work or who are unable to dedicate time to exercise, can try these from a chair:
• Abdominal vacuum
• Chair crunches
• Back contractions

Those who can get to the fitness center or who have a home gym can incorporate weighted or resistance core work:
• Decline med ball crunches
• Oblique or side med ball crunches
• Weighted back extensions

Those looking for guided workouts may be interested in the Core Fitness course offered by Community Education & Fitness from 5:15 to 5:45 p.m. on Mondays and Wednesdays.

— This week's tip from Clayton Moore, recreation and fitness coordinator

Week 1 tip: Drink more water
The goal: Strive for an extra 2 cups (16 ounces total) a day

Whether from the tap or bottled, water is very important for many reasons:
• It prevents dehydration.
• It helps cushion our joints and keeps our body temperature stable.
• It provides moisture to our skin (especially during dry winter months in Wisconsin).

We should aim for six to eight cups of non-caffeinated beverages daily. Try these ideas to add 2 cups of extra water to your day as you start the New Year:
• Drink a glass of water when you awake.
• Take a water bottle with you to work or when running errands.
• Keep a cup of water at your desk or in your kitchen (or the room you spend the most time in).
• Enjoy water breaks instead of coffee breaks.
• Add slices of lemon, lime, orange, or cucumber to water to add a little extra flavor.

— This week's tip from Jessica Mella, nutrition and wellness coordinator