August 2012

Stay Fit During the Back-to-School Madness

Staying fit and sticking with your workouts during back-to-school chaos may seem impossible. With the shopping for school supplies, registering at a new school or dealing with upset kids who don’t want summer to end, exercise may not be a priority.

However, instead of waiting for the perfect time to exercise, why not start now? Getting exercise firmly established makes it easier to stick with it for the long term.

Any parent knows that planning and preparation can make the difference between order and complete chaos. Giving exercise that same kind of effort can help you make it happen.

Planning and preparation means nothing if you aren’t motivated to exercise. Finding motivation is simpler than you think, especially if you realize that there are many good reasons to exercise. Plus, there are some other ways you can encourage yourself to stick with your workout.

Whatever you do, don’t wait until later to get back to your exercise routine. The longer you wait, the harder it gets and the more you get used to life without it. Make a commitment and do something today. It’s never too late to get started!


What’s in season!

Purchasing seasonal foods is a healthy and cost effective way to approach food shopping. Grocery stores tend to stock up on these items in bulk because they are plentiful, making them less expensive for you—especially when they go on sale. So at the beginning of each month, research which seasonal foods should be on your grocery list—making your weekly trip to the store easier on you (and your wallet).


Make the Switch to water!

Sodas, juices, smoothies, bottled sweet teas are some of the worst. You think of them as just drinks, but many have enough calories to be a meal or snack! Plus, since they have tons of sugar, they can spike your hunger and make you eat more all day. Making the switch to water can be tough, but these tips can help you make the transition.

Buy a cool water bottle and keep it with you all the time. You’ll always have it with you when you’re thirsty, so you’ll be less likely to grab sugary soda or tea!

Ease off of soda. It may be tough to quit, but even if you start by cutting out just one soda a day, it can make a 10-pound difference in a year.

Be careful with fancy coffee drinks. Many of those drinks are delicious, but they’re also high in sugar, calories, and fat.

Spice up your water. Orange slices, lemon slices, or frozen berries will add some flavor and fun! You’ll get a little sweetness without the sugar and calories.


Healthy Living Tip!

Each month check for healthy living tips. These tips will help you with your workout, eating healthy and living well.

Keep your hands washed and clean

It’s an easy way to prevent infection. Frequent hand washing is one of the best ways to avoid getting sick and spreading illness. Cleanse your hands by washing them or using hand sanitizer before meals or as necessary throughout your day to do what you can to limit the spreading of germs and decrease your risk of becoming ill.

Mental Stress Slows Exercise Recovery

Exercise can relieve stress, but a new study shows that too much stress can impede your post-workout recovery. After a bad week, you may hit the gym to blow off some steam. Once your body is pumping with “feel-good” endorphins, you head out into the world a new and happier man. Although, too much mental stress can take the edge off your workout. This lines up with previous research that has found many negative effects of stress, including an increased chance of illness or sport-related injuries, slower recovery after illness or surgery, and lesser strength adaptations after workouts. Exercise is still a good way to relieve stress, so don’t hang up your running shoes just yet. It’s a good idea, though, to find other ways to deal with mental stress.


Whats your workout personality?

Libra (September 23–October 22)

You Libras want to look good, but hate grueling, marathon-length workouts. Watch out for: Solo sessions. You need a partner or group to keep you focused.The stars say: Stick with group-exercise classes like hip-hop dance or aerobics. You’ll love the company and knowing exactly when you get to stop.

Scorpio (October 23–November 21)

You love a physical challenge, with a bit of suffering thrown in. Watch out for: Low-intensity workouts. You’ll lose interest quickly. The stars say: Aim for workouts requiring extra effort, like ballet, long-distance running, or triathlon training.

Sagittarius (November 22–December 21)

Your adventurous spirit craves scenery changes and new, exciting workout goals. Watch out for: Static, repetitive exercises. They’ll lose their luster in no time. The stars say: Indulge your curiosity. Learn to swing dance or sign up for a long-distance bike ride.

Capricorn (December 22–January 19)

For you, hard work comes easily, so you’re drawn to activities that play to your perfectionism. Watch out for: Plateaus. More than any other sign, you need to keep adjusting your fitness goals to stay motivated. The stars say: Climb a mountain—no joke! You Goats even love the incline settings on the treadmill.

Aquarius (January 20–February 18)

You need a workout that allows for creativity. Watch out for: Structure. You hate being told what to do, so you’re better off going for no-pressure plans. The stars say: Mix things up with small bursts of cardio that are as quirky as you are, from sprinting in your neighborhood to rebounding on the trampoline.

Pisces (February 19–March 20)

You’ll exercise all day if the environment’s pleasing. Watch out for: Loud music and aggressive crowds. Workouts are your Me Time. The stars say: Find your ideal workout surroundings. Swimming outdoors or walking on a treadmill with a nice view suits you perfectly.

Aries (March 21–April 19)

You crave numbers like “miles run” and “calories burned.” Watch out for: Wimpy workouts. They’re no match for your boundless energy. The stars say: Indulge your need to roam with outdoor biking or inline skating—and don’t forget your stopwatch.

Taurus (April 20–May 20)

You’re a bit of a homebody, but that Taurean vanity can get you moving. Watch out for: Fitness boot-camps and personal training. You really can’t stand being bossed around. The stars say: Home-based DVDs suit you. Any kind of stretch-and-strengthen program like Pilates or yoga is ideal.

Gemini (May 21–June 20)

Your shifting energy means you’re up for anything, but easily bored. Watch out for: Monotonous workouts. Biking the same route every day won’t hold your interest, and you’ll end up ditching exercise altogether.The stars say: Head off the yawn factor with activities with built-in variety, like run-walk intervals or team sports.

Cancer (June 21–July 22)

You can be athletic, but you hate the crowds of people at the gym. Watch out for: Intimidating workouts. Your psyche prefers a low-key approach. The stars say: Keep it noncompetitive. Try solo runs or strolls in the park with your pooch.

Leo (July 23–August 22)

Your great stamina makes high-energy workouts a snap. And you love trainers who will praise (even worship) you. Watch out for: Repetition and arrogant instructors. You need the spotlight squarely on you. The stars say: Go for workouts you can look good doing, like Pilates or salsa classes.

Virgo (August 23–September 22)

You can be compulsive about working out and get stressed when you miss a session.

Watch out for: Setting unrealistic goals. You tend to be too tough on yourself when you don’t meet them. The stars say: You hate it when other people’s schedules mess you up, so choose solo calorie-blasting cardio like biking.

Ladies’ Corner


Peanut Butter and Celery

Two stalks of celery topped with 2 Tbsp of natural peanut butter has only 8 grams of carbohydrates (3 of which are fiber).

Cottage Cheese

One cup of 2-percent cottage cheese is an extremely filling 190 calories with just 8 grams of carbohydrates.

Greek Yogurt

A 6-oz serving of fat-free, plain Greek yogurt contains only 7 grams of carbohydrates.


Fourteen walnut halves (about 1oz) contains only 4 grams of carbohydrates, half of that coming from fiber.

Kale Chips

Toss two large handfuls of chopped and washed kale in a bowl with extra virgin olive oil, salt, and pepper. Line a baking sheet with tin foil and bake at 300 degrees for 20 minutes. One cup of fresh chopped kale only contains 35 calories and 7 grams of carbohydrates.


Men’s Corner



Antioxidant enzymes, such as catalase and glutathione peroxidase, in onions may block the formation of reactive oxygen species—compounds that damage the protective blood-brain barrier during a stroke.


Choline, a nutrient found in eggs, chicken, and kidney beans, may protect your brain as you age.


Caffeinated coffee might help protect against Alzheimer’s disease.


The chemicals may improve the function of blood vessels and have anti-inflammatory effects that could reduce the risk for strokes due to blood clots.

Red Wine

Compounds in grape seeds may help fight Alzheimer’s disease.