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Author: Meredith Mitchell

SUGAR *5* CHALLENGE!!!!!

SUGAR *5* CHALLENGE!!!!!

Good Afternoon McKinley!

We’ve already had a fantastic start to the new year with people setting wellness goals and actively following through with them!  You’re all awesome!  We’re going to ramp it up now with the sugar *5* challenge to keep you all motivated through the rest of Q1 so you’re ready to kick it into high gear for SPRING!!!!

 

What is the sugar *5* challenge?

  • The focus of this challenge is to help you reduce your daily sugar consumption and find time to strengthen your body 5 days weekly.  The reason you hear me talk about reducing sugars so often is because it is so incredibly harmful to our bodies.  It’s in foods we don’t expect so there are many days when our daily sugar grams are WAY more than you’re even aware of.  I’m going to be completely honest with you, the first 2 weeks of cutting back on refined sugars (or out completely) are downright HARD!!  They’re hard because your body is addicted to it and never EVER satiated once you consume it so you continue to eat more- so goes the evil sugar cycle.  The good news is you can retrain your body to not crave those refined sugars and actually get to the point where your body rejects them – seriously!

In short, this is what sugar does to our bodies:

The sugar *5* challenge:

This is an 8 week Pair’s challenge that will begin next Monday February, 1st 2016 and will end on Sunday March, 27th 2016.  Both people on the team must complete the requirements below in order to receive 1 team point for each week.  For example, if one person on the team only completes 4 days of activity for the week, your team will not receive a point for that week.  Excluding the extra point, a perfect score for this challenge is 16 points.

Point System:

  • 1 Point =  Consume 70g of SUGAR or less daily for 6 days/weekly.  Two of the easiest apps to use to help you track your daily sugar consumption are MyFitnessPal and Lose It.  There is sugar in just about everything so watch out!!!
  • 1 Point =  30min of activity 5 days weekly

*Extra point* – Each team member will have the opportunity to earn 1 extra point (as a team you have the potential to earn 2 extra points)!!

  • Drink 16oz of water first thing every morning before consuming anything else for the duration of the challenge.

Examples for daily activity:

  • Running, walking, cycling, yoga, pilates, boxing, dancing, stair stepping, at home workouts…anything that will help strengthen your body and that you have set aside 30min specifically for activity.

To enter the challenge, simply email me by this Friday to let me know you will be joining the challenge along with who your partner is.  You and your partner will keep track of your own points and the pair with the most points at the end of the challenge will WIN!!!  For this challenge, there will be 1st, 2nd and 3rd place prizes – see below:

  • 1st place = each participant will receive a $50 GC of their choice OR a Fitbit flex
  • 2nd place = each participant will receive either a yoga beginner’s kit, pilates beginner’s kit or a strong back and core kit
  • 3rd place = each participant will receive either a trigger point massager or a foam roller
Healthy Foods A-Z, “S”

Healthy Foods A-Z, “S”

Good Morning Everyone!

We are on to the letter “S” in our journey through the alphabet of healthy foods!

Sweet Potatoes- 

 

 

 

 

Packed with both nutrients and a sweet flavor, sweet potatoes are one of the most versatile and healthy vegetables available.  They are full of disease-preventing, cancer-fighting, and immune-boosting benefits.  They are good sources of the anti-inflammatory nutrients, vitamins A and C, making them an excellent food choice for those suffering from arthritis or asthma.  They rank medium on the glycemic index meaning they have less of an effect on blood glucose levels and will benefit individuals with diabetes. 

**Reminder**: Sweet potatoes are NOT yams even though they tend to be used interchangeably 

Health Benefits:

  • Being very rich in beta carotene, a major antioxidant, sweet potatoes are excellent immune boosters defending your body from various conditions and afflictions
  • They have anti-inflammatory properties, effective in curing internal and external inflammation
  • Effective in curing congestion of the nose and lung and providing relief from bronchitis and asthma
  • Their beta carotene and vitamin C content is beneficial for curing various types of cancers, mainly those of the colon, intestines, prostate, and kidneys 
  • They are soothing on the stomach and the intestines, easing digestion
  • Helps the body retain water; maintaining water balance in the body, keeping you hydrated and your cells functioning efficiently

White Potatoes vs. Sweet Potatoes:

Sweet Potatoes win every time!

Both pack a powerful nutritional punch, yet sweet potatoes provide 400% of our daily requirement of vitamin A!  They also have more vitamin C, fewer calories, more fiber and fewer total carbohydrates than white potatoes. 

*Sweet potatoes may cost more than white potatoes but the extra nutritional benefits outweigh the cost!

For more information visit:

http://health.clevelandclinic.org/2013/03/white-potatoes-vs-sweet-potatoes-which-is-healthier/

https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-sweet-potatoes.html

 

 

 

 

 

 

 

 

 

 

Based on the serving size above, 1 medium sweet potato contains 6g of sugar.

Some great and healthy recipes for sweet potatoes include:

Couscous, Sweet Potato, and Black Soybean Salad – http://www.myrecipes.com/recipe/couscous-sweet-potato-black-soybean-salad#mr-livefyre-ratings

 

 

 

                                                                                                                                                                  

Sweet Potato and Butternut Squash Au Gratin – http://www.myrecipes.com/recipe/sweet-potato-butternut-gratin

 

 

 

 

Cheesy Roasted Sweet Potatoes – http://www.realsimple.com/food-recipes/browse-all-recipes/roast-sweet-potatoes

 

 

 

Roast Chicken and Sweet Potatoes – http://www.eatingwell.com/recipes/chicken_sweet_potatoes.html

 

 

 

 

Sauerkraut – 

 

 

 

Sauerkraut is a German word that simply means sour white cabbage.  It is shredded cabbage and salt that has been fermented. 

**According to the Food and Agriculture Organization, fermenting foods increases their nutritional content, makes them easier to digest and adds probiotics.  

It is popularly used as a side dish or even as a condiment in certain cultures, which can be added to sausage or hot dogs.  Fermented foods are common throughout the world, but sauerkraut is one that has managed to become popular throughout Europe, Asia, and America.

It contains high levels of dietary fiber, as well as vitamin A, vitamin C, vitamin K and various B vitamins.  It is a good source of iron, sodium, magnesium, calcium, and contributes a moderate amount of protein to your diet. 

Sauerkraut is a GREAT probiotic!

*In order to be beneficial to your health, your probiotics need to be alive and present in high concentrations and raw sauerkraut can contain a mixture of over 13 different species of live, gut-friendly bacteria

                **Tip: As long as you don’t heat or cook the sauerkraut, which would kill the probiotics, you are guaranteed to be ingesting high amounts of live beneficial bacteria in every mouthful!

Although the taste and smell of sauerkraut may not be favorable, it can be a major source of health benefits for you! 

 

 

 

 

 

 

 

 

 

 

 

For more information visit:

https://www.organicfacts.net/health-benefits/other/sauerkraut.html

http://www.livestrong.com/article/538697-is-sauerkraut-better-than-probiotics-in-the-store/

 

 

 

 

 

 

 

 

 

 

 

For more nutritional information go to: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/7666/2

Some great and healthy recipes for sauerkraut include:

Apple, Sauerkraut and Cheddar Quesadillas – http://www.eatingwell.com/recipes/apple_sauerkraut_cheddar_quesadillas.html

 

 

 

 

Turkey Pastrami Sandwich – http://www.eatingwell.com/recipes/turkey_pastrami_sandwich.html

 

 

 

 

 

Quick and Easy Homemade Raw Sauerkraut –  http://vegetarian.about.com/od/rawfoodsrecipes/ss/homemade-sauerkruat.htm

 

 

Healthy Foods from A-Z, “R”

Healthy Foods from A-Z, “R”

Good Afternoon Everyone!

We are on to the letter “R” in our journey through the alphabet of healthy foods!

Raspberries- 

Vividly colored and refreshingly sweet, juicy and satisfying to eat, raspberries also offer an abundance of health benefits from helping to control weight to possibly helping prevent cancer.  Although it is hard to beat the flavor and texture of fresh raspberries, they can also be frozen, freeze-dried, and even dried and powdered without losing their nutritional value.

Raspberries are available in many hybrid forms and have numerous varieties including:

  • Red
  • Purple
  • Black
  • Blue
  • Golden

*For maximum health benefits snack on black raspberries!

Health Benefits:

  • Increases immunity and slows down aging
  • Protects against cancerous growths
  • Improves vision and prevents the eye and retina from infections
  • Prevents inflammation of the stomach, intestines and bones
  • Aid in diabetes management by preventing blood sugar spikes
  • Promotes healthy weight loss
  • Improves blood circulation and cardiovascular health

For more information visit:

http://wiki-fitness.com/health-benefits-of-raspberry/

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-raspberry.html

http://www.livestrong.com/article/419257-benefits-of-raspberries/

1 cup of fresh raspberries contains:

  • 64 calories
  • 1.5 grams of protein
  • 8 grams of dietary fiber
  • 14.7 grams of carbohydrates

Some great and healthy recipes for raspberries include:

Raspberry Honey Parfait – http://www.eat-yourself-skinny.com/2013/01/raspberry-honey-parfait.html

Raspberry, Chicken, Feta and Hemp Salad  – http://noshingwiththenolands.com/raspberry-chicken-and-feta-salad/

Healthy Raspberry Blueberry Smoothie – http://thetoughcookie.com/2014/02/18/healthy-raspberry-blueberry-smoothie/

Energizing Beet Smoothie with Raspberries and Chia Seeds – http://thetoughcookie.com/2014/04/29/energizing-beet-smoothie-with-raspberries-and-chia-seeds/

 

Radishes- 

While many vegetables have been pushed upon us at the dinner table as kids, you don’t often hear “eat your radishes honey.”  Radishes have a host of health benefits but are typically under-appreciated.  They are definitely a food we need to start paying more attention to and eating on a daily basis. 

9 Reasons To Eat Your Radishes:

  1. They are a naturally cooling food, meaning they are able to decrease excess heat in the body that can build up during the warmer months
  2. Can help to fight a cold by eliminating excess mucus in the body, clearing the sinuses, and soothing a soar throat
  3. Help to break down food and toxins and aid in digestion
  4. Regular consumption can help prevent viral infections because of their high vitamin C content
  5. Help to break down and eliminate toxins in the body
  6. Protect against cancer
  7.  They have a calming effect on the digestive system and can help relieve bloating and indigestion
  8. Low in calories and high in nutrients
  9. Can help to keep your body hydrated and your skin looking fresh and healthy

For more information visit:

http://www.fullcircle.com/goodfoodlife/2012/05/14/9-reasons-to-eat-your-radishes/

For more nutritional information go to: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2606/2

Some great and healthy recipes for radishes include:

Radishes with Creamy Ricotta – http://www.realsimple.com/food-recipes/browse-all-recipes/radishes-creamy-ricotta

Radish Tea Sandwiches with Creamy Dill Spread – http://www.eatingwell.com/recipes/radish_tea_sandwiches_creamy_dill_spread.html

Radish and Arugula Crostini with Brie – http://www.myrecipes.com/recipe/radish-arugula-crostini-brie

Cold Radish-Cucumber Soup – http://food52.com/recipes/17605-cold-radish-cuke-soup

Let’s Get Healthy and Stay Healthy in 2016!!!

Let’s Get Healthy and Stay Healthy in 2016!!!

Hi Everyone!!

 

Ok, there’s a lot of info in this email so I would encourage you to save this for later if you don’t have the time to skim it right now :).

Well, there’s no cookie cutter plan for us all to follow and get the exact same results.  Why?!  In part because we all have different goals but also because WE ARE ALL PHYSICALLY DIFFERENT.  What my body responds positively too, yours may not. That being said, there are a few basic things that WILL work and apply to everyone.  Then, there are things you will have to figure out for yourself through trial and error.  Yes, this takes patience but it will be worth it.

I want to encourage you to put your goals down on paper BEFORE you visit your Doctor so you can make them aware of what you want to accomplish.  I am here to help too!  I can help you fine tune your plan and make suggestions for a course correction if something isn’t working. Below is a general guide – let’s start there.

1.     What? What are you looking to change or accomplish?  Be specific and realistic when you are defining this.

  • Example – I want to lose 20lbs by March 31st 2016

2.     Why? This is the MOST IMPORTANT step.  Your “Why” is what will keep you going through the toughest circumstances.  Also, you are most likely to succeed when your “Why” involves people you love and care about.

  • Example – I am going to quit smoking.  Why?  I want to run my first 5k with my son/daughter.

3.     Accountability – We will quit and give up on ourselves long before we quit or admit to quitting to someone else.  You don’t have to do any of this alone, so why should you?  Your chances of succeeding are far greater with an accountability partner than without.  Tips to help you find the right accountability partner:

  • Choose someone you see or speak to weekly…possibly even daily.
  • Choose someone who is dependable.
  • Choose someone you can take some tough love from if you’ve fallen off track.  I would not suggest choosing your spouse or significant other as this can put unnecessary stress on your relationship.

4.     Track Your Progress – There are different ways of tracking your progress, pick the one that will work best for you.  A simple calendar will work but there are also several apps that can be fun and helpful.

  • Myfitnesspal
  • Fitbit
  • Mapmyrun
  • Lose it
  • Every move
  • Strava
  • Quit Smoking: Cessation Nation
  • SleepBot – Sleep Cycle Alarm

 

Keep It Simple!!!

Whether your goal is to:

  • lower your BMI, cholesterol, bloodsugar level
  • sleep better at night
  • reduce your stress levels
  • compete in a race or event this year
  • have more energy throughout the day

 

These 3 things will help with all of the above:

1.     Cut back on or out completely, white refined sugars. 

  • Keep track of your sugar intake with myfitness pal and start out by reducing your sugar consumption to 70g daily.  Work your way to reducing to 50-60g daily.

2.     Drink 64oz of water daily

  • drink 8-16oz of that 64oz as soon as you wake up!

3.     Get Active 5 days/weekly for 20-60min each day

  • Our schedules don’t always allow for a 60min workout…NO PROBLEM, just start creating this healthy habit in your life even if you can only give yourself a 20min workout one day, MAKE THOSE 20min COUNT.  Your body will thank you for it!
  • Yoga, running, walking, boxing, spinning, dancing, rowing…do something that interests you and challenges you.  Do something that will benefit and strengthen your body physically

Take care of your body…it’s the only place you have to live!

~ Jim Rohn

 

Now, depending on your goal, there will be more specific things you can add to your routine to help you reach your goal.  I can help put you on the right path to figure out what will work best for you.  If you elected your benefits this year with McKinley, you can also talk to one of Cigna’s trained coaches for any help with reaching your goals.  Call 1.800.631.1015 extension 20999 to speak with one of the Health Advocates.  Speaking with a Cigna Health Advocate or choosing online coaching is Step 3 if you missed one or more of your biometrics 🙂.

This NEEDS to Be Part of Your Morning Routine!

This NEEDS to Be Part of Your Morning Routine!

Good Morning Everyone!

 

Which describes you best?

1.       Wake up, get out of bed and grab a cup of coffee

2.       Wake up, get out of bed and grab a glass of water

 

We are dehydrated when we wake up…period!  If you’re person #1, I realize there is water in coffee but benefit wise, it is nowhere near the same as drinking water.  Depending on what article you choose to read, some will tell you coffee (caffeinated) will only dehydrate you and others will tell you coffee/caffeine does not affect our hydration at all.  Either way, nothing beats water when it comes to complete hydration and most of us will have been without water for 7-10 hours first thing in the morning.  While you may not feel thirsty, your body is dehydrated and NEEDS water to function at its best.   Now, I’m not suggesting you HAVE to replace your coffee with water but I am suggesting you drink 16oz of water as soon as you wake up (don’t chug it…enjoy it over 20-30min) before you eat or drink anything else!!

 

Here’s an article that describes 5 benefits you’ll experience when you drink water first thing in the morning:

http://alifeofproductivity.com/killer-morning-habit-drink-water-right-after-you-wake-up/

 

1.       Fires up your metabolism

2.       Hydrates you (our bodies are 72% water….it’s necessary)

3.       Helps to flush toxins

4.       Gives your brain fuel (our brain tissue is 75% water!)

5.       Can help you eat less

 

Have a great Wednesday!

First Thirsty Thursday Smoothie Recipe

First Thirsty Thursday Smoothie Recipe

Good Afternoon All!

 

Here are the ingredients from our first Thirsty Thursday Smoothie:

Frozen berries (raspberries, blackberries and blueberries)

Banana

Avocado

Fresh baby kale

Fresh spinach

“Vega Protein and Greens” – vanilla protein powder

Unsweetened Coconut Milk

Water and ice

 

Here is the approximate calorie breakdown for each serving:

Calories = 200

Fat = 5g

Protein = 12g

Carbs = 25g

Great source of Potassium, Vitamin A & C

Good source of calcium and iron

 

If you are interested in making this shake as a meal for yourself, here is an example you could follow.  If you would like a sweeter shake, you can always add more fruit OR use coconut water instead of coconut milk 🙂

  • ½ cup ice
  • 1 scoop of protein powder
  • ½ cup frozen fruit
  • ½ or whole banana
  • ½ medium avocado or 1 small avocado
  • 1 heaping cup of your choice of fresh greens or ½ cup of frozen greens
  • 2 cups of unsweetened coconut milk, almond milk…any milk you would like
  • Blend – if it’s too thick, add some water and blend again until you get the consistency you like