Family Fitness Ideas for the Fourth of July by Melissa Dickens

Here in South Texas around the 4^th of July it is HOT, HOT, HOT! But boy is it a great time to take part in some family fitness activities.

The first idea that comes to my mind is any type of game you can play in the pool.  This should be for obvious reasons—the pool can cool you down! Marco Polo, hide and seek, first one to find the object, relay races, have a water volleyball tournament, these are all great games to have fun and cool off. 

Another water idea is to visit a lake or a river and go canoeing, rafting, or just plain swimming.  Water activities are bound to keep you cool.  Just be sure to remember the sunscreen!

If there are no water choices available in your area perhaps you could visit a local fitness facility like the Y. Who knows, you might love it so much you may want to join for an everyday family fitness challenge.  

Still, without a gym facility you can still get your exercise on and have a great time!  Try some good old fashioned playground games. There are lots of different “tag” games you can play with your family and freeze tag is one with constant running, stopping and dodging that will tax your cardiovascular system and also demand more than a smidgen of agility. You could add a special touch (and also escape the heat of the sun) by playing this game at night. Use different brightly colored glow stick necklaces and run until you can’t run no more! Just make sure the playing area is free of obstacles and potential safety hazards.

If you still find the heat unbearable try bowling, playing indoor tennis, or many other indoor activities your whole family can participate in.  You can always host a neighborhood (or just for the family) Wii/ Xbox Kinect, or Playstation Move sports tournament.   

A fun activity that my family has enjoyed for the Fourth of July is getting involved with a parade. For the past five years we have helped a local group decorate their float and also participated in the actual parade. The best part is that we walk, jog, or run the route instead of riding on the float. We haven’t ever noticed the heat either.... we just have lots of fun!

Lastly, another simple idea to round out the day or weekend would be to walk to the fireworks display instead of driving. Even if you are running a little late you won’t miss the explosions or the “Ohhhhs,” and “Ahhhhs.”

Whatever you decide make sure you stay safe, wear sunscreen, drink lots and lots of water, and have FUN!

Safety in Youth Sports By Melissa Dickens

As parents or coaches, we're always concerned for the safety of our kids when they participate in sports. With anything children do, there are some risks involved and it’s up to parents and coaches to try to keep kids safe.  However, even with non-contact sports like hide-and-go-seek, there will be accidents that can’t be prevented.  Accidents will happen. Our job, as parents and coaches is to recognize the most common types of sport-related injuries in youth sports and work to prevent them.

·       Acute injuries - Include sprains (mostly ankle), muscle strains, bone or growth plate injuries.

o   Warming up and stretching before practice or games can help prevent these types of injuries. 

·       Overuse injuries - Repetitive strain—or micro-trauma—to tendons, bones, and joints result in overuse injuries such as little league elbow (LLE) and stress fractures. 

o   The American Academy of Pediatrics recommends children participate in a variety of sports and activities that don’t put a demanding toll on the same specific body part.

·       Concussion – The silent injury, concussions occur when a bump or blow to the head changes the way the brain normally works—about 90 percent occur without loss of consciousness.

o   The Centers for Disease Control and Prevention include confusion, inability to recall events before or after injury, headache, nausea, behavior or personality changes, forgetfulness, irritability, dizziness, sluggishness or sensitivity to light as signs of a concussion.

o   Help your child avoid minor or serious injuries by making sure they always wear appropriate and properly-fitted sports equipment during practice and play.

·       Heat illness –Include heat exhaustion or heat stroke

o   Heat exhaustion- Symptoms include heavy sweating, rapid or weak heartbeat, cool, moist or pale skin, headache, cramps, nausea, feeling faint or dizzy. If left untreated, heat exhaustion could become serious and lead to heat stroke.

§  If a child has heat exhaustion, move the child to a cool place and cool the body with water. Raise the child’s legs 8-12 inches, remove excess clothing and have the child drink cool water or a sports drink. If unable to drink fluids, seek medical attention immediately.

o   Heat stroke - Symptoms include hot skin, headache, confusion, collapse, altered consciousness, disoriented, combative or irrational behavior, and a very high body temperature.

§  Call 911 immediately while making every effort to cool the child.  Immerse child in cold water or soak child with cold water from a shower or hose.

·       Dehydration – Young athletes are at risk for dehydration even in fall and winter months. Cold temperatures can reduce sensation of thirst causing athletes to not drink enough and leading to dehydration, loss of consciousness or other serious medical conditions.

Have children drink about 12 ounces of fluid 30 minutes before activity begins, and at least ten gulps for every 20 minutes of play and every 20 minutes during the first hour after activity.  In extreme heat more water breaks will be needed.

Nutritionally Navigating NIOSA by Angela Aladjem

It’s hard to pass up a party as fun as A Night in Old San Antonio—or NIOSA as locals refer to it—especially since it is only part of a once-a-year celebration. Certainly, a couple of nights at this festival, which runs from April 24-27, could leave you feeling more than full. Here are some tips to make it fun while keeping your waistline in mind.

Tips and Tricks:

• Eat first: Have a small, light snack before you leave. Focus on fiber and protein to keep you fuller, longer.
• Focus on your favorites: Survey the grounds when you get there first. Don’t rush to decide what you want to eat. Take the time to narrow it down to something you can’t have often and to a few items you will really savor and enjoy. Remember, an item that you enjoy once in a while is not going to make or break your healthy diet.
• Bring friends to the festival. Have a few good friends with you to share items. It is much better to taste a few of the things you want. Also, studies show we enjoy indulgent items less and less with each bite we take.
• You booze, you don’t lose—calories that is. Alcohol calories can quickly add up. Drink slowly, and have plenty of water in between each drink.
• Focus on the festivities! Don’t worry so much about the food. You are not just there for that, but rather to experience the culture and company. Enjoy!

Here are some food booth selections from www.niosa.org that will be featured at NIOSA.

Arneson River Theatre	Split a banana smoothie with a friend if you plan to have other items. Makes a great, refreshing dessert.
Chinatown	Try the chicken lettuce wraps or Yaki Tori, a grilled chicken shish-k-bob. A fortune cookie is a good little sweet, costing only 25 calories each! Avoid the tempura and other fried foods.
French Quarter	Skip the sausage and po’boys, which are very high in fat. The café au lait is a nice pick-me-up and lighter in calories. Escargots, while in butter, are also a lighter choice.
Froggy Bottom	Try the Bongo-k-bobs (beef shish-k-bobs) that are likely grilled.
Main St. USA	A fried green tomato will cost you 150 calories, but one would be okay. Also, soft pretzels are low in fat, but if it is a big one, split it with a pal.
Mexican Market	Enjoy the fajitas de pollo or the elotes (corn on the cob). If you must have a fried delight, split it with a friend.
Mission Trail	The prairie chicken taco is a good option, with onions and peppers. Ask yourself if you need the tortilla.
South of the Border	Try the pollo rancheros or aguacates, fresh avocado halves filled with sour cream and a spicy sauce, but skip the sour cream.
Villa Espana	Go for the tapas bandas (sans cheese) or the shrimp parilla.

It’s All in the Calories

Jessie Zepeda Villegas

In this entrepreneurial world, it seems that every week someone or something is claiming to be the new solution to your weight problem. From celebrity-endorsed programs to doctor-approved supplements, your problem can be fixed for a very low price, plus shipping and handling. However, the fine print often reads, "weight loss results not typical...exercise and sensible eating will yield better outcome." The good news is that there is a much more simple way to approach weight-loss with no down payments and just some basic math skills.

As with most things in life, the secret to losing weight is balance. If you want to shed pounds, you must burn more calories than you consume. To most people the idea of calories only encompasses eating habits. Beware! Any type of weight-loss program that is exclusive to food is an incomplete one and, many times, a harmful one. When calories are reduced drastically, the body responds in many different ways—most of which are not pleasant. Moodiness, fatigue and a decreased metabolic rate are some of the negative side effects of such a program. On the other hand, when excessive exercise is used to reduce caloric consumption folks are left injured, exhausted or disappointed that they don’t look like the infomercial fitness models. There is a reason why exercise programs that promise mega results are "extreme" and "insane." Any one-sided weight-loss program will take an individual on an emotional roller coaster ride which can, ironically, contribute to further weight gain.

So how do you create a balanced, customized program? Find out your basic metabolic rate, or BMR, and you can determine a safe and effective daily calorie consumption that will give you results without leaving you famished.

Use the following steps to calculate your BMR. Any blanks indicate that a number must be written down.

1) First, find out how much you weigh. It is crucial to use a calibrated scale. The more accurate the weight, the easier it is to calculate your correct caloric daily intake. _______
2) Next, take your weight and divide by 2.2. This number is your weight in kilograms. _______

3) Multiply your height in inches by 2.54. This will convert your height to centimeters. _______

4) Take your weight in kilograms, multiply it by 9.6 and then add 665 to new total. _______

5) Take your height in centimeters and multiply by 1.8. _______
6) Add the figure from step 5 to the figure from step 4. _______

7) Take your age and multiply it by 4.7. _______
8) Now take the number from step 7 and subtract it from step 6. _______

Presto! You now know your approximate daily caloric intake needed to keep you at your current weight.
To start shedding the pounds, you must subtract calories from your BMR. For each half-pound you must subtract 250 calories a day. So if you want to lose one pound a week, you must reduce your daily caloric intake by 500 calories. In order to keep your weight loss healthful and permanent, strive to lose no more than two pounds per week and do not consume less than 1200 calories a day. Remember to add any calories burned through exercise to your caloric bank. For example if your BMR is 1600 and you burned 300 calories on the treadmill, on that given day your BMR will be 1900. It’s important to make this adjustment so that you don’t run out of energy on a busy day. It is also important to discuss your weight-loss strategy (both diet and exercise) with your doctor—especially if you are taking medications or have a metabolic disease.

There is no quick fix to weight loss—only hard work and determination. You need to utilize food labels and keep track of the calories you consume. There are many websites that will help you track calories and retrieve nutrition information for all types of foods for free. Keep in mind that weight fluctuates on a daily basis and you should use other tools—such as measuring tapes, the fit of your clothes and comments from those around you—to measure success. Give yourself a month to embrace new eating habits and exercise routines. If you stray, don’t get too hard on yourself. Know that you can always start fresh at your next snack or meal and that exercise isn't exclusive to a gym. Finally, remember that a healthy lifestyle doesn’t just help you look good in jeans—it helps you look good on the inside too!

Get Your Plate in Shape!

Did you know that March is National Nutrition Month? Every March, the Academy of Nutrition and Dietetics (The American Dietetics Association) picks a theme related to encouraging a variety of food groups into the average American diet. This year, as Americans focus not only on eating healthier but also on increasing their physical activity, the theme “Get Your Plate in Shape” was born. 

This month, let’s breakdown the new “MyPlate” guide which replaced the food pyramid late last year and assists people in choosing healthier foods in the correct portion size. The plate offers a simpler solution to portion control and causes people to be more mindful when sitting down to a meal, by providing a visual of what your plate should look like. Another great thing about “the plate” is that it is an easy teaching tool for children, so they can start recognizing healthy portions from the get go.
 
So what makes up the plate? Imagine you are looking at a lunch or dinner plate and cut it into four sections. Two sections should hold fruits and vegetables, one section should include a lean protein, and the last section should hold a grain, preferably a whole grain. That’s it! Simple, right? These foods, in balance, help us maintain active, healthy lifestyles and healthy weights.
 
Here are the ADA recommendations to keep your plate in tip-top shape.
Make half your plate fruit and veggies:

• Choose a variety of both. Try different dark green, red and orange varieties to maximize your antioxidant intake.
• Rinse canned vegetables, if you buy them, so that you can decrease the sodium you consume. Look for low or reduced sodium on the label.
• Dried and frozen fruit can be a good option, if fresh isn’t possible. Review labels to avoid added sweeteners.
• Make veggies and fruits part of snack time, too.

Vary your protein sources:

• Keep meat and poultry to three ounces at a meal.
• Try more plant-based proteins such as nuts, beans, and whole soy foods (tofu, edamame, soy milk).
• Whole grains can be a great source of protein as well, think quinoa or kamut.
• For another heart-healthy alternative, try fish 2-3 times a week instead of meat.

Choose “smart” carbs:

• At least half of your grains should be “whole.”
• Choose brown rice, barley, and oats for your sides or ingredients in recipes.
• Always double check the label to see that the first ingredients are “whole,” not “enriched.”

The plate doesn’t leave much room for “extras.” While you can choose to fill one-quarter of your plate for your grain portion with french fries or your protein section with chicken strips, you aren’t going to be getting the most nutrition for the calories consumed. The purpose behind the “plate” is to fill up healthfully, and leave the foods that are high in “empty” calories (e.g., desserts, chips, fried foods) for occasional consumption. No food is off-limit in the plate but the beauty of the tool is that it keeps everything in the proper portion, even the foods we think of as “unhealthy.”

Take Time for your Ticker

Take Time for your Ticker

It is only appropriate that the month that holds the holiday of love is also the month for American Heart Health. Cardiovascular disease is the number one cause of death in America. Did you know that 1 out of every three adults has some form of heart disease. Here is some information to help decrease your risks.

Heart Healthy Tips:

· Take time to see your doctor. Knowing where your heart health stands is the first step to taking action either to help prevent damage in the first place or control problems from getting worse.

· Cut the cholesterol down, but not out. Your body needs cholesterol to function, but not a lot. Shoot for 200 mg max daily. Dietary sources of cholesterol include: eggs, meat, dairy, and shellfish.

· Fill your plate with fiber. Fiber helps lower your cholesterol and can also help fill you up, which may help you lose weight. Fill your plate up at meals with fruits, veggies, and whole grains and you will have no problem getting the 25-35 recommended grams daily.

· Move it! Aim for 30 minutes of activity daily. New studies show strength training is just as important as cardio for heart health because it strengthens your muscles, including your heart. Both help lower blood pressure as well. Exercise also helps increase your HDL or "good" cholesterol. Check in with a Wellness Coach today for a routine that fits your goals and schedule.

· Speaking of HDL…Eat more fatty fish and nuts. Tuna, salmon, and mackerel are great sources. Walnuts, pistachios, almonds, cashews, and flaxseeds are also a great snack to enjoy. You will absorb more omega-3 Fatty Acids from food than supplements.

· Get some sleep. Too little sleep causes stress, which puts your heart at risk. Aim for 8 hours a night.

· Relax and revive. Take time for deep breathing, relaxation, meditation, or yoga.Exercises like these help regulate your heart rate and blood pressure. Check our group ex schedules to find a time that will work for you.

· Use your heart! Spending time with the ones you love helps relieve stress and may help you live longer. Always have a small support system that you can count on when you need them.

Be well,

Angela

Resolve To Do More for Yourself

This time of year is often about resolving to change something about you. Rather than looking at making a resolution from a negative angle and feeling as though that you need to change yourself, challenge yourself to resolve to do something FOR yourself. It is tiring to hear, year after year, thoughts and feelings that a person’s outward appearance or behaviors are “ugly” and needs improved upon. This year, try to refocus your efforts. For instance: increasing your intake of fruits and vegetables will help to increase the fiber in your diet, lower your risk of cancer, help decrease your cholesterol, and your blood pressure. Aside from all of those great benefits, you stand to lose a few pounds as well.

Another idea, making a commitment to give yourself daily, physical activity which will not only leave you feeling refreshed and energized, but also lower your blood pressure and help your body utilize glucose more effectively. It can also help you lower your number on the scale. The final example is to resolve to get more sleep every night. This will most certainly help you feel less stressed and fatigued, and it may also help you lose weight. The heart of the matter is this: focus on your health and well-being first and foremost. The side effect of taking care of you through healthy diet, exercise, and stress management is that other desires, such as weight loss and a better attitude start happening.

I hope to see you at the Y working on doing more for the most important person, You.

Happy, Healthy New Year!

-Angela

Food Pushers

Last month, the focus was on spending time with family and enjoying the traditions, meals, and time together. This month, as parties start to increase in frequency and duration, many people find it harder to calm their anxieties. The hardest part for many is something that should come very easy to us, saying the word, “No.” While you certainly will sample old favorites and have a drink or two; truly being healthy means knowing when and where to exercise control of yourself, especially when in direct fire of a “food pusher”. A food pusher is a person that has good intentions deep down (think grandma), but will coerce you to consume food and drink until s/he feels you have consumed enough.

First of all, the worst approach to handling the phrase, “have another cookie/meatball/cocktail,” is to exclaim you are watching your weight. This only stirs up other questions and will likely extend the “push” at hand until said item has been consumed. The best phrases include focusing on what you can’t wait to dive into such as, “Wow, those green beans look divine,” or “I can’t wait to have seconds of the crudité.” Sayings such as this help calm the pusher into feeling like you want to consume, in mass quantity, other items at the party. Another trick to try, especially after the main dish has been served is, “I am so full; I can’t imagine another thing crossing my lips.”

Remember, if all else fails a simple, “no, thank you,” is polite and to the point. Enjoy the holidays!