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Breakfast for Better Health

For breakfast eaters and skippers alike…there are so many healthy options for breakfast, small to hearty. Why eat breakfast at all? According to a meta-analysis of research studies published in the journal ‘Obesity Research & Clinical Practice’ in 2020, skipping breakfast is associated with overweight/obesity and skipping breakfast increases the risk of becoming overweight/obese.

Results are consistent. Breakfast eaters have a decreased risk of mortality from cardiovascular disease. Breakfast eaters typically enjoy higher energy levels throughout the day as well as cognitive performance.

In fact, research also shows that healthy adults that eat breakfast have an advantage over breakfast skippers in terms of memory (especially with delayed recall). Similar benefits were seen in breakfast eaters in the areas of attention span/attentiveness, motor function and decision making.

5 Creative breakfast suggestions

1. Hot bulgur: cook bulgur according to package directions (much like oatmeal and other whole grains). Serve with 1/4 chopped apple, 1 TB raisins or currants and chopped pecans as well as a small amount of maple syrup (try 1o-2 tsps first) and 1/3 cup hot milk. Sprinkle with cinnamon.

2. Whole wheat toast with 1 TB peanut butter and sliced banana

3. A smoothie, try blending frozen/fresh fruit with Greek yogurt and a splash of milk

4. Fried egg with Canadian bacon or turkey bacon on a whole-wheat English muffin. Top with fresh spinach or arugula.

5. Breakfast Fruit Wrap: Top a medium-sized whole-wheat or corn tortilla with 2 tsp all-fruit preserves, 2 TB reduced-fat ricotta cheese, 1/3 to 1/2 cup sliced strawberries and 2 TB toasted almonds. Roll up, tucking in the tortilla at the sides.

Boot Camp Fitness: Choosing the Right One

Choosing a Fitness Boot Camp

In gyms and local parks all across America, fitness boot camps are giving exercise enthusiasts something different to talk about. The term boot camp is based loosely off of military training camps which utilize jogging, sprinting, plyometrics, push-ups, pull-ups, squats, lunges and other forms of callisthenic exercises to prepare new recruits for duty, according to the American Council on Exercise (ACE). The high intensity intervals performed in fitness boot camp classes helps to maximize caloric burn while promoting lean muscle growth, both key components of weight loss. These classes can be effective, fun and engaging. It’s easy to see why these military-style boot camp classes are catching on. With this increase in popularity since they first appeared in 1998,  more boot camps are popping up nationwide every day. While they offer an exciting alternative to aerobics classes, one must use caution when choosing the right boot camp.

Besides the obvious decision on price/affordability, there are several other considerations to keep in mind regarding how to choose a fitness boot camp class.

Location, Location, Location!

First and foremost, make sure the boot camp is held at a location that is within a reasonable traveling distance, whether from work or home. If you have to spend more time traveling to and from the fitness destination then actually working out, chances are it will be easier to blow off later on down the road and thus harder to stay dedicated!

Boot Camp Instructor

Make sure your boot camp instructor has some sort of credentials, such as a degree in Exercise Physiology or a related field, possesses a certification in personal training or group fitness instruction from a nationally recognized and accredited institution and/or has letters of recommendation from past employers or clients. Just because an instuctor is in good shape or may have an athletic background does not mean that he is qualified to teach a (boot camp) fitness class. It takes a watchful eye and a great deal of energy and enthusiasm to lead a group of individuals through a boot camp-style workout. That said, a certification does not automatically yield a gifted instructor that is compatible with your needs.

Take it for a test drive!

Any trainer/instructor confident in their ability to lead a quality (boot camp) fitness class should have no objection to someone participating in a free ‘trial class’ if the potential client has any reservations. This enables the potential client to see if the class is a good fit in terms of toughness and level of difficulty. It is not unusual to simply not like the instructor…some personalities just don’t mesh! Do not however, use this as an excuse to skip out of upcoming fitness commitments!

Comfortable and Capable

Most boot camp classes are designed to push participants past their comfort level while providing support with a team-like atmosphere. You still have to be able to perform the exercises without any pain or irregular discomfort. If the instructor expects you to perform a push-up, lunge, squat or run a mile – you should make sure you are capable of performing such tasks. If you have any past shoulder injuries or knee problems then a boot camp class may not be for you. It is always a good idea to communicate with your instructor prior to the sessions about any issues or concerns. The only other important considerations are to be ready and willing to physically and mentally make the commitment to get fit!

 

Obesity and our children

Where are we in our fight against the “war on childhood obesity” in the United States? According to the American Academy of Child and Adolescent Psychiatry, between 16% and 33% of children and teenagers are obese. Obesity increases the risk of suffering from chronic conditions and illnesses, such as heart disease. Recently, First Lady Michelle Obama has brought the spotlight back onto this issue, giving it a fresh perspective. The first step in preventing, and even reversing, this disturbing health crisis is in publicizing it or increasing awareness through media venues, campaigns, partnerships and alliances. The goal of the “Let’s Move” campaign is to improve nutrition and reduce childhood obesity. As a mom and a very prominent public figure, Michelle Obama realizes that with power comes a responsibility to make a difference through awareness and action. Most Americans don’t realize that obesity is the most common form of malnutrition in the United States today.

Childhood Obesity: “Let’s Move” Accomplishments

What has “Let’s Move” accomplished to defeat childhood obesity? Many large corporations and non-profit organizations have come forward, willing to donate time, money and resources to this cause. The National Hockey League (NHL), Major League Baseball (MLB) and Disney have all teamed up with “Let’s Move” to create public service announcements (PSAs). These PSAs feature actors and athletes, who inspire kids to sign up for team sports and get active.

Raising healthier kids is no small undertaking. Luckily there are plenty of resources available, national and local, on- and off-line such as your state’s department of health services. Act now, act quickly. Start slowly.

Suggestions:

1. Keep plenty of healthy foods in your home for quick snacks and meals, such as low- or non-fat yogurt, whole-grain crackers, fruits and vegetables and lean meats.

2. Play with your children, in and/or outdoors. Exercise reduces the risk for childhood and adolescent obesity.

3. Set an example. Live healthfully and show your child how it is done.