Wellness Minute by Phil Mateja

If you exercise on a consistent basis, life will almost always interfere in one way or another and often, the interference comes in the form of an injury or sudden illness.  It happens to the best of us and can be frustrating.  We start to worry that we will never get better, never get back to exercise.  We worry that we'll gain weight and lose all the gains we've made.  If you have theright attitude, you can face your injuries and illnesses without fear.

These effective changes can help you lose weight:1.  Learn to Read Labels2.  Snack Smart3.  Eat More Grains and Produce4.  Eat Enough, Often Enough - Don't Skip Meals5.  Drink Plenty of Water6.  Get Moving - Exercise!7.  Practice Portion Control8.  Write it Down - Keep a Diary of What You Eat 

We are beginning the second week of the Program.  Have you signed up?  If not, goto moveandimprove.org.  It's quick and easy and you'll be glad you did.

Hydration is important for your health and exercise will cause a depletion of water when you sweat.  Drink a glass of water an hour or so before your workout and again after your workout.  You can also sip water throughout your workout if you'd like.

Exercising on an empty stomach isn't good.  Skipping meals before exercise can causelow blood sugar, which can make you feel weak and light-headed.  You also need someenergy in the form of the right types of food to properly fuel your workout.  Eating alight meal before exercise may actually increase your fat-burning potential. 

The foods you eat before you exercise and the timing of meals and snacks matters.  Youdon't want a full stomach when you work out but you don't want to be hungry either.Eating a large meal just before you exercise may bring on nausea or muscle cramps.This happens because the body needs energy to digest the foods you eat, so bloodflow increases to your digestive system, leaving less energy-providing blood for muscles.

Snacks often mean bags of greasy chips, bowls of ice cream or bottles of sugarysodas.  Those snacks are high in calories and low in nutrition.  Try these instead:1.  Freshly cut vegetables with low calorie dip.  Eat them instead of potato or tortillachips.2.  Drink juice instead of soda.3.  Eat a chocolate-covered strawberry instead of a candy bar.4.  Instead of milk and cookies, have a small bowl of whole grain cereal with slicedfruit or raisins and low-fat milk.5.  Keep seedless grapes in the freezer

Apples, pears, bananas, oranges and cherry tomatoes don't need refrigeration andwill help your diet.  Keep them in plain view on your countertop or table.  When snacktime rolls around it will be easy to grab them but be sure to keep the cookie jarand the candy bars out of sight.

The Move and Improve Program officially began yesterday.  It's not too late to register.Go to moveandimprove.org and follow the instructions and you'll be on your way toa healthier you.  Also, upon completion of the Program you will be eligible for one of seven $100 prizes!  Don't delay, sign up today!!

Fruits and vegetables should make up a large portion of your diet.  They are lowin calories and high in vitamins, minerals and fiber.  Experts suggest you eat five to nine servings of fruits and vegetables every day.Eating those suggested amounts is difficult for many people.  Busy schedules,eating on the run and the temptation of junk foods are all barriers to getting enoughfruits and vegetables in your diet.

The Move and Improve Program begins February 28, so plan to register today!  Go tomoveandimprove.org and follow the easy instructions to sign up.  Keeping track of your exercise program will help give you more of an incentive to continue.  Don't put it off, do it today! 

Are you a constant snacker and concerned about weight gain?  Move your food around.Change shelves for snacks and other "naughty" foods.  When you habitually reachfor food and it's not there, use that moment to assess your hunger and need for the snack.Rearrange often.

Sleep is an important resource that keeps you healthy, mentally sharp and ableto cope with stress more effectively.  Unfortunately, stressed and busy peopletend to get less sleep than they need.  Here are the common factors that contributeto lack of sleep:1.  Overthinking 2.  Caffeine3.  Overscheduling4.  Anxiety

It's time again to register for the Move and Improve Program!  This is a free program whichhas you record your physical activity for eight to twelve weeks.  The Program begins February28 and ends May 22.  If you work in the school system you may register with your school orindividually.  There will be seven random prizes of $100 for individuals who register.  Go to moveandimprove.org to sign up for the health of it!! 

Force yourself to expect that unhealthy foods will taste bad and leave you feelingheavy, bloated and unwell.  The more you create unpleasant expectations about unhealthy foods, the less you will crave them.  Visualize the foods in your bloodstream, clogging your arteries.  Imagine the unhealthy foods weighing you down, forcing you to take a napand lose time in your day. 

If you are an emotional eater, keep junk food like potato chips, tortilla chips, ice creamand candy out of the house.  Have healthy snacks like fruits, vegetables with dipsor nuts handy.  If you absolutely feel the need for a treat, buy a small piece of highquality chocolate or your favorite treat and enjoy it, just don't buy any to bring home. 

The closer a food is to its natural state, the better it is for you.  Fresh fruits and berries are great and will satisfy the craving for sweets.  Whole vegetables have lots ofvitamins and minerals, so eat more green, orange and yellow vegetables.  Any pasta or baked goods should be made from whole grains.  Avoid sugary snacks and pastries as well.An apple is good for you, an apple pie really isn't.

Therew are several fad diets that will lead to successful weight loss if you followthem exactly as they are designed.  That doesn't mean every food that fits intoa diet is a healthy food, but it does mean you have to change your eating patternsto fit the diet's rules.  Rather than worry about following a fad diet, think aboutyour health and your lifestyle instead.  Start by learning which foods are good for you.

When we feel down, we look for things that make us feel good.  Rather than reach
for the chocolate when you're stressed, think of something you enjoy doing--
something that feels good to you.  Rhythmic activities like walking/jogging/weight training
or even just doing some cleaning can be healing.  You can let your mind go and work
out problems, find solutions or just daydream for awhile. 

Life is full of surprises -- not all of them good.  Life's little events can often cause stress, anxiety and a bad case of the blues.  Some of these we expect, then there are the unexpected
surprises that test our mental strength.
Unfortunately, we can't predict the future, but we can find ways to relieve stress in healthy ways.  One of the best ways to work out the stress and pull yourself out of the dumps is to move your body -- exercise.

Potatoes have the highest potassium content among the top 20 most frequently
consumed raw vegetables.
One medium potato with skin contains at least 18% of your daily requirement 
of potassium -- more than a banana!
Potatoes are also sodium and fat-free and contain just 110-150 calories per
serving.
A serving of potatoes is about 25 cents - one of the most cost effective ways
of meeting your daily potassium quota.
 

Did you drop potatoes from your menu back when they became the carbohydrate villians of the low-carb diet fad?  That's a shame, because when you prepare them properly, they're very good for you.  They contain fiber, vitamins B6 and C and lots of potassium, plus phytochemicals that help keep your blood pressure normal.  Potatoes are also low in calories.

Working out several times per week will help you lose weight, approximately 2,800 calories
per week according to statistics.  Don't worry about the pace or intensity, get in a good workout.  
Be patient with weight loss.  A healthy rate of loss is 1/2 to one pound per week.
Set a reasonable goal for weight loss, like five pounds in two months.

You will not lose weight any faster if you miss meals.  In fact it will just make you hungrier,
which increases your temptation to eat everything in sight.  You also won't burn as many calories during your workouts as you would if you were properly fueled. 

Want to lose weight?  Strength train.  Increased muscle mass speeds up your metabolism.
Try two to three strength sessions per week.  If you run/walk/jog and strength train, you may not lose weight at first because you're adding muscle.  But you will lose inches because muscle weighs more than fat but takes up less space. 

Running/jogging/walking are effective ways to lose weight, but they aren't the magic bullet.
In fact, you may gain a few pounds early as you lose fat but add muscle, which is denser
and heavier than fat.  But if you are consistent with any of the above activities and stick
to a healthy diet, you'll literally run off some excess pounds.
 

It's tough to look forward to a workout when it's cold and dark, but something to look forward to afterward can make it all better:
1.  Find ten minutes to take a long shower, have a coffee, stretch, nap or whatever makes
you feel good.
2.  Reward yourself weekly - plan a massage, a movie, a shopping trip or just relaxing.
3.  Reward yourself at the end of winter - maybe a vacation?  Plan something to look forward to
to motivate you to stay in shape. 

If you find yourself staring at the treadmill with something close to dread, you may need to try
something different.  Try a new group fitness class or work on other pieces of cardio equipment.
If you're a home exerciser, try working out to a video or simply turn on the radio and make up
your own workout.
Don't be afraid to break out of the old routine and try something different, even if it's not
the same intensity as your usual workouts.  Doing something new can help keep you motivated
and on track. 

It can be tough to stick with your exercise program when winter hits.  It's easier
to stay where it's warm and out of the cold.  The key to staying motivated is to first,
make it as easy as possible to do your workouts and second, to recognize when you start
to get bored with your workouts, make changes before you lose interest.
 

Keep lunch simple, but healthy.  Get a piece of fruit and vegetable for each day's lunch.
Use 100% whole grain bread or make a wrap.  If you like hot meals, try soup or stew, but
buy a healthy brand.  Assemble lunch the night before so you know ahead of time what
you will eat and not just throw anything together.