TEA FOR HEALTH

Did you know that brewed oolong, green, white and black teas are good sources of antioxidants called polyphenols? These disease-fighting compounds, also called flavonoids, have been shown to have a protective role against health problems such as certain cancers, heart disease and stroke. Try brewed hot or cold tea today in place of your usual beverage. Brew for 3-5 minutes to bring out the beneficial polyphenols and enjoy the natural flavor and aroma.

Source: The American Journal of Clinical Nutrition

ENERGY BARS

When time is tight, grabbing an energy bar can certainly be better than skipping a meal. But, according to our registered dietitian, many are nutritionally similar to a fortified candy bar—high in sugar, low in fiber and nutrients, and expensive when compared to whole foods. For a healthful on-the-go snack, consider packing away homemade trail mix made with your favorite nuts, seeds, dried fruits and whole-grain cereal. A little can go a long way, so try to limit your portion to a handful or two.

The San Antonio Mayor’s Fitness Council

I am happy to announce that RUWellness has partnered with The Mayor's Fitness Council to help San Antonio become healthier and more active. RUWellness will be hosting Fitness in the Park starting next week. Click the link for our schedule.

http://www.safitness.org/

REPLACE YOUR SHOES

Wearing worn out shoes to exercise can increase your risk of hip, knee, ankle and foot injuries. How often should you replace them? It is recommended that you replace exercise shoes between 350-500 miles depending on your activity, style, body weight, and the surface you exercise on. A shoe can lose its support and mid-sole cushioning even if the outside looks fine. In addition to tracking your mileage, pay attention to how you feel. New aches or pains in your bones and joints or shin splints might be signs that it’s time to get new shoes.

Source: Ace Fitness

FIBER

Did you know that whole grains provide much more nutrition than just dietary fiber? Whole grains are also an excellent source of B vitamins, iron, zinc, potassium, magnesium and antioxidants such as vitamin E. Some whole grains are not brown, and some brown breads are not whole grain. So don’t go by color alone. Instead, look for the word 'whole’ before the type of grain in the ingredient list, like whole wheat or whole oats. The U.S. Dietary Guidelines recommend that at least half of the grains we eat each day should come from whole grains.

Source: U.S. Dietary Guidelines for Americans

HEALTHY INCENTIVES TO EXERCISE

Help stick with your exercise plan by rewarding yourself at special milestones. If you've had a personal best or continued exercising when you might have given up before, consider treating yourself to a reward. Try non-food rewards such as a massage, pedicure, concert, CD or some new workout clothes!

SEA SALT

Sea salt or table salt…what’s the difference? Taste, texture and how each is processed are the basic differences. One advantage of sea salt is that some people may use a little less because of its courser texture and some people prefer the taste. However, the sodium content of each is essentially the same. If you are looking for a low-sodium option, try salt-free seasonings and herb blends instead.

Source: American Dietetic Association

HEALTHY BAGEL SPREADS

Do you enjoy a bagel for breakfast? While modest portions of whole-grain bagels can be a healthy breakfast option, be careful with your smears. A 1-ounce portion of traditional cream cheese adds about 100 calories and 10 grams of fat with 5 grams coming from the unhealthy saturated type. For a healthier spread, consider this alternative—a blend of silken tofu, cinnamon, vanilla extract and minced dried fruit. But, if you really love your cream cheese simply use less or try a low-fat or fat-free version. Your heart will thank you!

Source: United States Department of Agriculture

WINNING IS NOT EVERYTHING

Is your child involved in sports? If so, it is likely that you already know how much emphasis can be placed on winning at all costs. According to the American Academy of Pediatrics, it's important for parents to focus on the value of kids' sports for fun and exercise, not only for winning. Unrelenting pressure to win can create excessive stress for young athletes, negatively impacting their health, wellness and even their performance.

Source: American Academy of Pediatrics

8 TIPS TO EASE JOINT PAIN

- start stretching
- try tai chi
- do low impact aerobic exercise
- resistance exercise
- take up swimming
- add weight bearing exercise
- get the right intensity
- seek variety

Arthritis And Exercise

For years, people with arthritis and related conditions were taught not to exercise. However, studies now show that exercise can help people with arthritis by reducing joint pain and stiffness, and increasing flexibility, muscle strength, cardiac fitness and endurance. The National Arthritis Foundation recommends gentle activities such as water aerobics, dance or tai chi, which can help increase flexibility and endurance without putting too much pressure
on the joints. People with arthritis should discuss exercise options with their health care provider.


Source: The National Arthritis Foundation

Pace Yourself When Working Out

Believe it or not, your muscles do not get stronger during your workout; it's after the workout that they grow and develop. Intense strength training places huge demands on your muscles. To adapt to those demands, your muscles need adequate recovery time to rebuild and get stronger. As important as it is to stay the course and not get lazy, it's just as important to know when to cut yourself a break so you don't burn out, and your body has a chance to process all of the work you're doing.

WEIGHT TRAINING WHILE TRAVELING

Do you miss weight training workouts while on the road? Consider using portable dumbbells that you inflate with water. A pair of these dumbbells weighs up to 32 pounds when filled and only 24 ounces when collapsed–a practical option for your suitcase. Resistance Bands work as well.

PREVENTING YOUR RISK FOR CANCER

Cancer is the second most common cause of death in the U.S. The American Cancer Society estimates that roughly one-third of all cancer deaths can be attributed to poor nutrition, physical inactivity, or being overweight/obese. It doesn’t have to be this way. Prevention and early detection can save lives and help those who develop cancer to survive. Lower your cancer risk with timely screening tests, good food choices and an active lifestyle. If you’re a smoker, commit to quitting today!


Source: American Cancer Society

HEART ATTACK WARNING SIGNS

Did you know that 71 percent of women experience a sudden onset of extreme weakness, similar to the flu, as their early warning sign of a heart attack? Some heart attacks can be sudden and intense, but most heart attacks start slowly with mild pain and discomfort. The most common heart attack symptom is chest pain or discomfort, but women are also more likely than men to have other common symptoms, such as shortness of breath, nausea/vomiting, and back or jaw pain. If you see or have any heart attack warning signs, immediately call 9-1-1 or your emergency response number.

Source: American Heart Association

Do you get worked up over sports? If you’re at risk of heart disease, watching a stressful game can raise your risk of a heart attack.

Does a bad call send your blood pressure soaring? If your emotions often get the better of you, rooting for your favorite team could be doing you more harm than good. Watching a stressful sporting event can raise the risk of a heart attack and even death in people with cardiovascular risk factors. Those include heart disease, high blood pressure, high cholesterol, diabetes and smoking. Many people who are high risk don’t know it, so it’s a good idea to know your blood pressure and cholesterol numbers. With Super Bowl XLV one month away, now would be a good time to book an appointment with your doctor. Overenthusiastic sports fans should also practice anger management techniques whenever they feel their adrenaline surging. That could mean turning off the TV when you’re incensed and taking a few minutes to breathe deeply or go for a walk.

Superbowl Food

Let’s face it; Super Bowl Sunday is as much about the food as it is the game. But you don’t have to let the big event sack your healthy eating intentions. Score big with a pot of chili made with ground sirloin or turkey breast, forego the traditional skin-on wings and serve Buffalo-style skinless chicken breast tenders instead. Dish up
some spicy bean salsa with whole grain chips and vegetables with low-fat dip. Give yourself the winning edge with healthy and delicious
Super Bowl flare.

The Best Heart-Friendly Foods

Salmon: a protein source plus beneficial fats
Blueberries: a fast-burning carbohydrate source with antioxidants
Walnuts: another protein source, but with both fiber and beneficial fats
Green leafy vegetables of all sorts: in vegetables, color implies nutrients
Brown rice: an easy-to-digest, slow-burning carbohydrate

MOTIVATION ON THE TREADMILL

If you live in a cold climate and have trouble staying motivated to walk or jog on a treadmill, try this tip to keep you going until warmer weather arrives. Start by creating a 25-minute playlist on your MP3 player. Walk or jog for one song and speed up for the next. Continue to alternate for the entire workout and be sure to end with a slower interval to cool down. Add five minutes of music every two weeks to gradually increase your workout and you will be ready to hit the road in the spring!