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Most people have already heard that setting goals is an important step in making thoughts and wishes a reality. Whether professional, personal, academic or health-related, the goal you set should be SMART. This stands for Specific, Measurable, Achievable, Relevant/Realistic and Time-Bound. Time and again, these goals are more motivating and get you to the next level, no matter your objective. So, in the area of health, nutrition and fitness, what does a SMART goal look like (versus a general goal). Check out these 5 examples: General: I will...
read moreThe high plank is a classic static asana yoga pose that works many muscles throughout the body. Some of the muscles engaged while you are holding this pose include your triceps and shoulders, abdominals (core), back, gluteal muscles and legs. It enhances balance and strengthens the hands and wrists. There are many variations and, beginners may lower their knees to the floor to take some of the weight off of the arms and other muscles. In full form, you should be almost in the starting position for a push-up, arms straight, weight balanced...
read moreIn case you missed the chill in the air, the abundance of seasonal autumn produce – crisp apples, colorful squash, and pears should tell you that winter is just around the corner. Why pears? Why now? They are a truly versatile, luscious, flavorful and healthful fall fruit. Most North American pears are grown in Oregon and Washington. Though you can find some variety from August through May as some type is harvested year-round, true ‘pear season’ begins in September/October. That is when they are most abundantly available,...
read moreStudies have shown that engaging in physical activity at a moderate level of intensity has a positive effect on metabolism and the microbiome. Intense training (over 70% of VO2max) reduces microbiome diversity but only in the short term. Elite endurance athletes have high levels of short-chain fatty acids (SCFA) in the gut. SCFAs are producers of healthy gut bacteria. A sedentary lifestyle, however, is associated with, not only the development of chronic disease, but a loss of muscle mass. This loss of muscle mass, according to experiments...
read moreComfort foods are foods that make us feel good eating them, like a warm hug. Classic comfort foods include Mac ‘n’ cheese, pizza, mashed potatoes, creamy pasta dishes, cheesy casseroles, stews and rich desserts, for example. If it is comforting and delicious, it can live in this category. Unfortunately, many classic comfort food dishes are high in fat and calories and typically high in carbohydrates, usually refined, which offer fewer nutrients and dietary fiber. However, you can make a few modifications to decrease the fat and...
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