Power Up Your Day

It might be the last thing on your morning to-do list, or worse, it might not be on your list at all. But a healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. So don't skip this meal - it may be more important than you think

These quick and flexible options give you plenty of ways to put breakfast back on your daily menu. 

Adults who report regularly eating a healthy breakfast are more likely to:

• Eat more vitamins and minerals
• Control their weight
• Eat less fat and cholesterol

Children who regularly eat a healthy breakfast are more likely to:

• Meet daily nutrient requirements
• Be at a healthy body weight
• Have better concentration and be more alert
• Miss fewer days of school

What exactly counts as a healthy breakfast? Here's what forms the core:

• Whole grains. Examples include whole-grain rolls, bagels, hot or cold whole-grain cereals, crackers, and melba toast.
• Lean protein. Examples include peanut butter, lean meat, poultry or fish, and hard-boiled eggs.
• Low-fat dairy. Examples include milk, plain or lower sugar yogurts, and low-fat cheeses, such as cottage and natural cheeses.
• Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100 percent juice drinks without added sugar, and fruit and vegetable smoothies. Choose low-sodium versions of beverages, though.

Together, these food groups provide complex carbohydrates, fiber, protein and a small amount of fat - a combination that packs health benefits and helps you feel full for hours.

Find options from these core groups that suit your tastes and preferences. And try to choose one or two options from each category to round out a healthy breakfast.

Cereal my be your go-to item for breakfast, whether you grab a handful to eat dry while on the run, or you have time to sit down for a bowl with milk and fruit. But not all cereals are created equal. Read the Nutrition Facts label and ingredient list before you buy cereal. And remember that not all cereals have the same serving size. 

Key items to consider when choosing cereal are:

• Fiber. Choose cereals with at least 3 grams of fiber in each serving, but if possible, aim for 5 grams a serving or more.
• Sugar. After you find fiber-rich cereals that you like, look for the one with the lowest amount of sugar. Focus on cereals marketed to adults. They are usually lower in sugar than cereals aimed at children. Avoid cereals that list sugar at or near the top of the ingredient list, or that list multiple types of added sugar such as high-fructose corn syrup, honey, brown sugar and dextrose.
• Calories. If you're counting calories, choose cereals lower in calories, ideally less than 160 calories a serving.

Remember to top off your bowl of cereal with some sliced fruit and low-fat or skim milk. Or if you're on the go, take along a piece of fruit, a container of milk or some yogurt.

A word about cereal bars

Cereal bars may be a good breakfast option. Just be sure to look for those that meet the same guidelines as dry cereal. Also, don't forget some fruit and low-fat milk or yogurt to round things out. Even fruit or yogurt cereal bars won't satisfy all your nutrition requirements for breakfast.

You have plenty of ways to get in a healthy breakfast each day, and it doesn't always have to be a traditional breakfast menu.

Here are some examples of healthy breakfast options

• Cooked oatmeal topped with almonds or dried cranberries
• A whole-wheat pita stuffed with hard-boiled eggs
• A slice of leftover vegetable pizza
• A corn tortilla filled with vegetables, salsa and low-fat shredded cheese
• A smoothie of fruits, plain yogurt and a spoonful of wheat germ
• Whole-wheat crackers with low-fat cheese or peanut butter
• A whole-wheat sandwich with lean meat and low-fat cheese, lettuce, tomato, cucumber and sweet peppers
• Multigrain pancakes with fruit and yogurt
• A whole-grain waffle with peanut butter
• Egg omelet with vegetables (use more egg whites than yolk)

Try these tips for fitting in breakfast on a tight schedule:

• Cook ahead. Make breakfast the night before. Just reheat as necessary in the morning.
• Set the stage. Figure out what you'll eat for breakfast the night before. Then, set out dry ingredients and any bowls, equipment or pans. 
• Pack it up. Make a to-go breakfast the night before. In the morning, you can grab it and go.

If you skip breakfast because you want to save calories, reconsider that plan. Chances are you'll be ravenous by lunchtime. That may lead you to overeat or choose fast but unhealthy options - perhaps doughnuts or cookies a co-worker brings to the office.

Your morning meal doesn't have to mean loading up on sugar and fats, and it doesn't have to be time-consuming to be healthy. Keep the breakfast basics in mind and set yourself up for the whole day.

Have a happy, healthy day.

barbarajlaird.zumba.com

gettingfitwithbj@gmail.com

Business Travel and Your Fitness Routine

If work keeps you frequently away from home, you know how challenging it can be to maintain your fitness program. Travel time and meetings might leave little room in your schedule for a workout - but keeping fit doesn't have to be a lost cause. A little dedication and planning can help you stay in shape when you are traveling.

Before your trip, research the hotel or nearby fitness facilities and pack accordingly. Your travel workout essentials might include:

• Athletic shoes
• Exercise clothing
• Swimsuit
• Jump-rope
• Resistance tubing
• Tennis racket
• Hand grips
• Music and headphones
• Exercise video or DVD

For a different type of travel workout, you might ask the hotel staff about renting in-line skates or a bicycle.

Wear your walking shoes when you travel. If you're traveling by plane, stroll through the airport terminal. When traveling by train, walk through the cars occasionally. Walk outdoors when the train stops to let passengers on and off. If you are driving, take frequent breaks to get out and stretch.

When you arrive at your destination, set the tone for your trip by working out right away. If that's not possible, schedule a time for your next workout and treat it as an important appointment.

Get creative and squeeze in activity whenever you can.

• Check out local parks and trails. Ask the hotel staff about safe routes for walking or running.
• Use the halls. Walk up and down the hotel halls - or, if possible, to one of your meetings. Skip the elevator or escalator and take the stairs.
• Get wet. Swim laps in the hotel pool.
• Skip rope. Use a jump-rope in the hotel's fitness room or at the edge of the parking lot.
• Do jumping jacks. Try a few sets right in your room.
• Try aerobics. Play an exercise video or DVD.
• Use resistance tubing. These stretchy tubes offer weight-like resistance when you pull on them. You can use resistance tubing in your travel workout to build strength in nearly any muscle group.
• Take advantage of your own body weight. Try pushups, abdominal crunches and leg squats.

If jet lag or schedule changes leave you exhausted, make your travel workout shorter or lighter than usual. It's OK to take it easy once in a while.

Remember, however, that regular exercise can help reduce stress and feelings of low energy, which might be just what you need to get down to business.

Wherever you are, have a happy, healthy day!

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Should I Stretch? How and When?

Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a few extra minutes before or after pounding out some miles on the treadmill.

Not so fast. Although studies about the benefits of stretching are mixed, stretching may help you improve your joint range of motion, which in turn may help improve your athletic performance and decrease your risk of injury. It is important to understand how to stretch correctly. Some studies show that stretching helps while others show that stretching before or after exercise has little, if any, benefit and doesn't reduce muscle soreness after exercise.

More research is need, but some benefits of stretching are thought to be:

• Improving athletic performance in some activities
• Decreasing the risk of activity-based injuries

Stretching can help improve flexibility, and range of motion in your joints. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively. Stretching also increases blood flow to the muscle.

Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere - in your home , at work, in a hotel room or at the park - you want to be sure to use proper technique. Stretching incorrectly can actually do more harm than good.

Use these tips to keep stretching safe:

Don't consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes.  Better yet, stretch after you exercise when your muscles are warmed up.

Focus on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders.  Also stretch muscles and joints that you routinely use at work or play. Make sure you stretch both sides.

Don't bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can cause injury to your muscle.

Don't aim for pain. Expect to feel tension, not pain. If it hurts, you've pushed too far - back off.

Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of t'ai chi or yoga, for example, may be a good way to stretch.  If you are going to perform a specific activity, such as a kick in martial arts or kicking a soccer ball, do the move slowly and at low intensity at first to get your muscles used to it.

In some cases, you may need to approach stretching with caution. If you have a chronic condition or an injury, you may need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm.  And don't think that because you stretch you can't get injured. Stretching won't prevent an overuse injury. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.

As with everything we talk about, take it in manageable steps and keep it simple.  Stay well, fit and happy.

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

A First Step Makes a Big Difference

Do you often think you would like to improve your health, but worry that you don't have the motivation to join a gym or make big diet changes? It's great that you want to improve your health. Don't think that you have to make big changes to have an effect. Even small, basic steps can have dramatic effects.

One of the biggest drops in heart disease risk occurs when you go from a sedentary lifestyle to being active as little as one hour a week. That's right, just one hour. Obviously, the more active you are, the better. But just one solid hour of activity over the course of a week makes a difference.

Here's a little quick start plan by the numbers that can be your first step to wellness.

Eat 5.  Eat five servings of fruit and vegetables a day. Start by eating breakfast and including at least one serving of fruit or vegetable. Snack on vegetables or fruit between meals. Make a conscious effort to include fruits and vegetables in your daily meals. Don't worry so much about foods you shouldn't eat, just work on getting five or more servings of fruits and vegetables a day.

Move 10. Add at least 10 minutes of moderately intense physical activity to what you do every day. Yes, government recommendations say 30 minutes or more a day, but the bottom line is even 10 minutes makes a difference. For example, just 60 to 90 minutes a week of physical activity can reduce your heart disease risk by up to half. That's a big benefit from a pretty small commitment on your part. It doesn't have to be elaborate - take the stairs, take a walk, just get moving. As you become more active, you can try to increase your total amount of activity a day.

Sleep 8. Quality sleep is good for your heart. It can be a challenge to make time for good sleep, but it's important. For two weeks try to get eight hours of good, quality sleep each night. Yes, each person's sleep needs vary slightly, but eight is a good number to shoot for.

All of these tips - Eat 5, Move 10, Sleep 8 - are meant to be tried for two weeks before you move on to a more established healthy lifestyle plan. But there's nothing wrong with continuing this quick start for longer periods. Consider trying other reputable diet and exercise plans offered by the American Heart Association and government agencies. The point is to get started with something and keep at it.

Just get moving and have a great day!

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Snacks: How they fit into your plan

Well-planned, healthy snacks can complement your weight-loss plan. Here are creative and healthy ways to satisfy your hunger.

Your stomach is growling but lunch is hours away. You could indulge yourself with a snack, but you think it's best to grit your teeth and tough it out. Not so, if weight loss is your goal.

Although you may feel guilty about snacking, snacks aren't necessarily bad. In fact, well-planned weight-loss diets allow for snacks to help manage hunger and reduce bingeing. Eating a healthy snack of a piece of fruit or some raw veggies can tame your hunger without ruining your appetite for your next meal.

The key to incorporating snacks into your weight-loss plan is to keep moderation and balance in mind. Select foods that satisfy your hunger, supply your body with energy and provide important nutrients.

So, what are some smart choices? 

• 1 cup sliced bananas and fresh raspberries (or any fruit)
• 2 cups of baby carrots
• 3.5 cups air-popped popcorn
• 5 whole grain crackers
• 2 tablespoons of peanuts
• 2 domino-sized slices of low-fat Colby or cheddar cheese

You can eat more foods with high water or fiber content and few calories, such as carrots, grapes, air-popped popcorn. Choose snacks from these food groups:

• Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients.
• Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power. Look for items such as whole-grain crackers, whole grain pretzels and whole-grain crispbreads.
• Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They are high in fat, but it's mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities.
• Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions. Some yogurts have extra added sugar, so look for plain, low-calorie or "light" varieties.

With planning and a little preparation, you can have healthy foods on hand so that you're ready when temptation strikes:

• Prepare and pack healthy meals at home for children and/or adults to eat at school or work.
• Have healthy snacks available at home and bring nutrient-dense snacks to eat when on the go.
• Before attending parties, eat a small, healthy snack at home.Then at the party take small portions.

With today's busy world, healthy meals often lose out to busy schedules. A grab-and-go snack could be the difference between some nourishment and none at all. Try these ideas for healthy snacks that minimize calories and maximize whole grains, fruits and vegetables. They are all around 200 calories.

• Toast one-half of a whole-wheat English muffin. Top with one slice Canadian bacon, a tomato slice and one slice low-fat American cheese. Microwave until the cheese melts.
• Spread 1 tablespoon part-skim ricotta cheese over one-half of a small cinnamon-raisin bagel. Sprinkle with cinnamon if desired and top with a thinly sliced apple.
• Layer a 6-inch soft corn tortilla with 2 tablespoons shredded low-fat cheddar or Monterey Jack cheese. Microwave until the cheese melts. Slice into bit-sized pie shapes. Dip into some salsa if desired.

Heed your hunger pangs without guilt. Remember, it's easier to choose good-for-you snacks if your refrigerator and shelves are stocked with healthy options.

Have a great day!

barbarajlaird.zumba.com

gettingfitwithbj@gmail.com

Which Oil Should I Use When the Heat is On?

This short post is in response to some interest and questions I received at a healthy eating workshop I did this past Saturday. I hope it helps you navigate the best choices for your healthy lifestyle plan.

The healthiest oils are those that are high in monounsaturated and polyunsaturated fats, such as vegetable oil and olive oil. These types of fats can help lower your risk of heart disease when used instead of saturated and trans fats.

When it comes to cooking, however, not all oils are created equal. Some oils can handle the heat, and some cannot.

An oil's smoke point is the temperature at which it will start to smoke and break down. When cooking oil starts to smoke, it can lose some of its nutritional value and can give food an unpleasant taste.

Oils with high smoke points, such as corn, soybean, peanut and sesame, are good for high-heat frying and stir-frying. Olive, canola and grape seed oils have moderately high smoke points, making them good for sauteing over medium-high heat.

Oils with low smoke points, such as flaxseed and walnut, are best saved for use in salad dressings and dips.

Enjoy your active, healthy day.

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Walking: Is it enough for weight loss?

Whether around town, on the track, or on the treadmill, walking is a great thing to do. But, it is not enough for a total fitness program. You might be able to lose weight that way, depending on the duration and intensity of your walking and what your diet is like. But eating fewer and more productive calories through dietary changes seems to promote weight loss more effectively than does physical activity alone.

That's not to say physical activity, such as walking, isn't important for weight control - it is. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. (To lose a pound a week, you generally need to eliminate 500 calories a day.) Of course, the more you walk and the quicker your pace, the more calories you will burn.

To reap the most health benefits from exercise, your exercise intensity must generally be at a moderate or vigorous level. For weight loss, the more intense your exercise, or the longer you exercise, the more calories you burn. However, balance is important. Overdoing it can increase your risk of soreness, injury and burnout. If you are new to regular exercise and physical activity, you may need to start out at a light intensity and gradually build up to a moderate or vigorous intensity.

Once you've lost weight, exercise is even more important. It's what helps keep the weight off. In fact, studies show that people who maintain their weight loss over the long term get regular physical activity. So keep walking, but make sure you add other forms of physical activity and that you follow a healthy diet.

Have a healthy and fit day.

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com