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A special section in
Getting Ready for
Summer Health & Nutrition Heart Healthy Eating pg. xx Self Care & Prevention Tips pg. xx Prenatal Information pg. xx
Mind Body & Spirit Stress and Your Family pg. xx 5 Tips to Make Time for You pg. xx
Get Active Ways to Keep Fit pg. xx pg. xx
Easy Ways to Eat Like an Athlete It is common to pair an exercise routine with a plan to cut calories and improve eating habits. While this good old fashioned approach to getting in shape is a smart and healthy one, it’s important that your new diet provides adequate nutrition to fuel your exercise.
time), which can actually have an adverse effect on your muscles, incorporate a dynamic stretching routine with more movement to get blood flowing, increase muscle temperature and kick-start your nervous system. While working out, and throughout the day, stay hydrated. Aim for at least 8 glasses of Food is your body’s energy source, and giv- water a day, and more if your workouts are ing yourself a boost of energy before your strenuous or lengthy. Also avoid caffeine, workout is a sound strategy for powerwhich may give you a short-term boost ing your workout. Afterward, you but actually dehydrates your body. will have depleted a good porWithin one hour of finishing tion of your energy reserves, your workout, refuel your Several recent so it’s important to refuel muscles with a dairy-based studies suggest post-workout, as well. protein beverage. Milk conlow-fat milk after While your doctor or a tains high-quality protein exercise can help nutritionist can help you and essential amino acids increase determine your body’s exact that can be particularly benneeds based on your physical eficial in building and mainlean muscle. activity level, age and body taining muscle mass when type, you can get started keeping combined with exercise. Several these tips in mind: recent studies suggest low-fat milk Create an eating plan that incorporates after exercise can help increase lean muscle. carbohydrates and protein, as well as fat in “Milk is an excellent source of natural promoderation. Carbohydrates are tein,” said Blake Atkinson, director of brand what the body converts into glumanagement for Shamrock Farms. “For cose, which in turn, muscles use for people looking to build and tone lean muscle, energy. Protein slows the absorption a smart addition to their post-workout nutriof carbs, prolonging your body’s tion is a beverage that contains calcium, vitaaccess to the energy they promin D and potassium, all of which are vide. Your body needs moderessential nutrients naturally found in milk.” ate amounts of fat, too, which One example is the new Rockin’ Refuel can be found in a wide range of Lean Recovery, a protein beverage made low-fat foods such as milk and with 100 percent real milk has the recomlean meats. Aim to incorpomended 2:1 carb to protein ratio for muscle rate each of these food cate- recovery. The beverage offers 17 grams of gories into every meal. high quality protein with no sugar added. Timing when you eat Just as you need to give your car gas to will affect how much make it go, your body needs fuel to perform energy you have to exerits best, especially when you’re starting a cise. A small snack new fitness program. Proper nutrition will before you get started may give you the energy you need to create new give you the power you need healthy, active habits to last all year long. for a successful workout. For additional tips to help you manage Before beginning a workout, start nutrition along with your new fitness routine, with a warm-up. Rather than static visit www. rockinrefuel.com. Editorial provided by Family Features stretches (holding a stretch for a period of
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Northeast Ohio Parent
Month 2014
Women’s Guide to Wellness
Sante Fe Ch icken Saute
Prep time: 15 minutes Total time: 35 minutes Servings: 6 teaspoons chili powder 2 teaspoon ground cum in 1 tablespoon vegetable oil 1 chicken 1 3/4 pounds skinless, boneless s halve st brea teaspoon minced garlic 1 cup) green onions, minced (about 1/2 4 ® ’s can (10 3/4 ounces) Campbell 1 ® lthy Hea lthy Request Condensed Hea Request® Tomato Soup cup Pace® Pica nte Sauce 1/2 cup water 1/2 s, rinsed and can (about 15 ounces) black bean 1 drained cup whole kernel corn 1 tro leaves tablespoons chopped fresh cilan 2 l bowl. Season chicken Stir chili powder and cumin in smal in 12-inch skillet over with chili powder mixture. Heat oil cook for 6 minutes or medium-high heat. Add chicken and c and onions and garli Add . sides both until browned on te sauce and water pican , soup in cook; stir for 1 minute. Stir iummed and heat to a boil. Reduce heat to cook for low. Add beans and corn. Cover and ed 15 minutes or until chicken is cook through. Sprinkle with cilantro.
Hearty Ch icken & Vegetable Chowder Prep time: 15 minutes Total time: 1 hour Servings: 6 1 1 1 1 1 1 2 1 1 2 2
tablespoon canola oil large onion, minced (about 1 cup) clove garlic, minced Healthy can (10 3/4 ounces) Campbell’s® ® Cream uest Req lthy Hea ed dens Request® Con of Celery Soup cup nonfat milk cup water 2 cups) medium red potatoes, diced (about cups) large zucchini, diced (about 1 1/2 cup whole kernel corn cups diced cooked chicken tablespoons chopped fresh parsley
ium-high heat. Add Heat oil in 4-quart saucepan over med stirring occasiontes, minu 2 for cook and c onion and garli to a boil. Stir in heat and r wate ally. Stir in soup, milk and heat to medium-low. potatoes, zucchini and corn. Reduce are tender, stirring Cook for 35 minutes or until potatoes and cook until mixley pars and en chick in occasionally. Stir ture is hot and bubbling.
Women’s Guide to Wellness
Eating Heart Smart With risk factors for heart disease on the rise, it has never been more important to incorporate heart-healthy meals into your family’s diet. According to recent statistics, heart disease is the leading cause of death among women in the U.S. With this in mind, Campbell Soup Company is on a mission to help women care for their hearts. With a diverse portfolio of foods that balance great taste and nutritional value, Campbell offers nearly 100 options that meet the criteria for the American Heart Association’s® Heart-Check mark. Caring for your heart starts in the kitchen Creating balanced meals for the family doesn’t have to be difficult. In addition to offering heart-healthy foods, Campbell works with its culinary staff, nutrition team and trained chefs to create healthy recipes. This recipe for Sante Fe Chicken Saute is a simple, one-skillet dish that combines lean chicken breast, black beans and corn with a spicy picante kick. Or, try this recipe for Hearty Chicken and Vegetable Chowder, which features chicken paired with a flavorful combination of zucchini, corn, potatoes and cream of celery soup. And no one can resist comforting Easy Chicken Shepard’s Pie. For more easy-to-prepare and heart-healthy recipes and for nutrition information, visit www.campbellskitchen.com.
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steps towards a healthier heart A strong heart starts with a healthy diet and lifestyle. According to the American Heart Association, following these seven health and behavior factors can make a huge difference in your heart’s health. For more heart-healthy tips, visit www.heart.org.
1. Don’t smoke. 2. Maintain a healthy weight. 3. Engage in regular physical activity. 4. Eat a healthy diet. 5. Manage blood pressure. 6. Take charge of cholesterol. 7. Keep blood sugar, or glucose, at healthy levels.
Northeast Ohio Parent
Month 2014
3
Getting Ready for
Summer
Womens Guide To Wellness
• Special 12 page section dedicated to women’s health and fitness. • Target women during the peak fitness months in the spring • Helping women focus on staying strong and healthy Deadline for ad committment March 5 Ad materials due March 10
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