13 minute read
Ask the Expert
Zoom, Zoom!
kickstart your daily exercise routine now!
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Written by Marc Stewart of Heritage Health
Working from home and Zoom meetings
became part of the new routine for many Americans during the global coronavirus pandemic.
Combine that with social distancing and avoiding large gatherings of people and it means COVID-19 may be the least of our worries.
“I think a big concern is people being less active and gaining weight,” says Dr. Anthony Rehil-Crest, Vice President of Medical Services at Heritage Health. “Many of us are working from home or not working at all and for many people their job is their primary source of activity. It’s important to make yourself aware of changes in your activity.”
Weight gain can creep up on people who are not paying attention – especially if you’re wearing sweatpants all day and moving from the home office to the couch to the kitchen and back to the home office.
While no formal studies have been released, it’s a good chance the last 12 months has resulted in weight gain and diminished activity. Health care providers expect to see spikes in diabetes, heart disease and depression in 2021.
What can people do?
Rehil-Crest believes using a fitness tracker to monitor their activity throughout the day is a good way to keep daily exercise top of mind. Most of these trackers cost less than $200 and can connect with smartphones.
The key is to start moving. Start slow and then increase duration and intensity.
“For my patients that are new to exercise, I often recommend taking a brisk walk outside to start with,” he says. “Begin with short distances, maybe 10-15 minutes, and then slowly increase your duration and distance. Many people find that they are able to exercise longer during the
winter months because they don’t have the heat or humidity to deal with. Exercising outside is also a great way to get some vitamin D (sunlight) which is important for our bone health.”
Why is daily exercise so important?
“There are lots of benefits to exercise,” says Rehil-Crest. “First, it is a natural mood lifter. Regular exercise can help improve stress, anxiety and depression. Second, it keeps your body in good working order. The more inactive we are, the more strength and stamina we lose. Our muscles and bones need regular activity to remain strong and healthy. This keeps the doctor away. Regular exercise can lower your blood pressure, lower blood sugar, increase the levels of good cholesterol, prevent bone loss (osteoporosis) and improve circulation”
Do I need to run marathons or do sprints?
“You don’t have to exercise intensely to see the benefits from exercise,” says Rehil-Crest. “Studies show that 150 mins of exercise per week can lower your risk of heart disease, stroke and diabetes. 150 mins may seem like a lot, but remember this can be divided up into short intervals of exercise. A brisk walk for 2030 mins per day would add up to 150 mins of exercise per week.”
Any other thoughts on staying active?
“If you’re new to exercise, start small and then slowly increase the intensity and duration,” he says. “Find something to do that you enjoy, and you will likely stick with it. Consider exercising with someone else, your spouse, child or friend. When you make plans to exercise with someone else then you can hold each other accountable and be less likely to skip exercising for that day.” w
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Our mission as an independently financed non-profit corporation is to support the Coeur d’Alene Public Golf Club by:
• Supporting golf development programs benefiting youth • Helping keep public golf affordable
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publisher’s picks
It’s no secret that I love golf.
It truly is one of my favorite things to do! I love playing weekly with friends, golf dates with my husband and now that my boys are bigger, it is something we can do together as a family. There is certainly no shortage of great places to golf here in North Idaho. No matter your skill level, there is truly a place to play for everyone. Below I am sharing my favorite things to bring with me every time I tee off. I can’t wait to see you on the course this summer!
SUNSCREEN
- - - - - - - - - - - - - - - - - - - - - - Did you know you’re supposed to reapply sunscreen every two hours while spending time in the great outdoors? That’s why I always carry a Suntegrity Mineral Sport Sunscreen stick in my golf bag. It’s a clean swap for the normal chemical filled sunscreens and easy to apply. Best of all, I can buy it locally at Holaday & Co on Sherman Ave. Sunscreen sticks not your thing? Holaday has plenty of great clean and organic sunscreen options! - - - - - - - - - - - - -
Holaday & Co
1109 E Sherman Ave | Coeur d’Alene (208) 966-4371 // @holadayandco
GOLF GEAR
- - - - - - - - - - - - - - - - - - - - - - Other sports have uniforms. Golf has a look. As much as I love the game, I love the outfits just as much! My favorite place to pick up top golf brands like Titleist and Callaway is the Resort Golf Course Pro Shop. They have everything you need for your round, golf balls, gloves, shoes, bags and clothing for rain or shine. It’s true that your clubs can make or break your game so I love that I can set up an appointment for a custom club fitting session and get the clubs that are right for me and my skill level. - - - - - - - - -
CDA Resort Pro Shop
WATER
- - - - - - - - - - - - - - - - - - - - - - It gets hot here in North Idaho and while I love to have beer (or two) on the course, I know how important it is to stay hydrated! My favorite reusable tumbler is from Custom Den. I love that I could pick the color and have it monogrammed. I’ll be ordering one for each of my boys this summer! - - - - - - - - - - - - -
Custom Den
2035 N Beebe Blvd | Riverstone (208) 664-5093
SNACKS
- - - - - - - - - - - - - - - - - - - - - - We all know playing 18 holes can take a while and the snack cart sometimes doesn’t have the healthiest options. And with little room in the golf bag, snacks that are easy to store and pack are a necessity. Before a round, I stop by Pilgrim’s Market and grab their delicious pre made trail mix bags and a few apples to keep me filled up! - - - - - - - - - - - - -
Pilgrim’s Market
1316 N 4th Street | Coeur d’Alene (208) 676-9730 // @pilgrimsmarket
LESSONS
- - - - - - - - - - - - - - - - - - - - - - I am lucky enough to live in walking distance of Coeur d’Alene Public Golf Course and I love starting out the season with a lesson or two from head golf professional, Jim Colliflower. It really helps get my mind back in the swing of things. No pun intended. The course also has great kids camps and private lessons so my boys can learn too! - - - - - - - - - - - - -
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On a journey to feed me & my family whole food and live a more natural lifestyle & inspire YOU too!
SimpleTricks
to Sneak More Veggies & Greens into Meals
Struggling with getting veggies and greens in for yourself, your family or your kiddos? Here are a few simple tricks I like to use in my kitchen when preparing just about any dinner. Sometimes it’s just about maximizing how many veggies we consume in our day and other times it’s honestly about sneaking in greens that my kiddos refuse to eat in their “normal” state. I hope these simple ideas inspire you to maximize the veggie and greens intake in your household.
1. MIREPOIX TRICK
Start your sauces, soups, casseroles or any ground meat dish with a mirepoix! That is a mix of chopped onion, celery and carrots. You can pre chop, portion and freeze your own mix to save time and money when cooking dinner. Or you can do what I like to do and stock your freezer with prepackaged frozen bags from the grocery store! I always stock up on those when they are on sale. It’s the quickest and easiest way to start just about any dinner prep with veggies! I start all my soups, spaghetti sauce and even our taco meat with sauteing a bag of mirepoix in some avocado oil over medium high heat for 3-5 minutes. So easy, yummy and a great way to sneak more veggies in!
2. SNEAKY GREENS
I like to add finely chopped spinach, microgreens, sprouts or kale to just about any savory dish! If you have a picky eater that can spot a “green thing” like a skilled detective, start with chopping it as tiny as you can. Once they start getting comfortable with tiny pieces, you can slowly start leaving them a little larger slowly over time. Soon, you won’t hear complaining about the “green things” and before you know it, you can leave them full size!
3. UPGRADE MAC & CHEESE
Pressed for time and grabbing for a box of mac and cheese to feed the kids for dinner before a practice or lesson or just for yourself? Feel better about the nutrient profile by upgrading it! I like to throw some frozen broccoli into the boiling pasta about halfway through the cooking process. After the pasta and broccoli is cooked, drain the water, then use kitchen scissors to cut the broccoli into bite size pieces and continue with the normal preparation. I also like to use bone broth or stock instead of milk and always good quality butter like Kerrygold to maximize those important nutrients your body needs and craves!
I’d LOVE to see the ways you try these tips as well as your own way you like to add (or hide) extra veggies and greens into meals for yourself or your family! Come find me on Instagram @kara_thewholemomma and send me or tag me in your creations! w
’ golferswhy do need to stretch?
Golf is a unique sport that requires body mobility, strength & power. Every swing puts strain on the body. Releasing body tightness creates length in muscle and your swing at the same. So where do we start? More flexibility and range of motion allows for greater controlled movement. This translates to more power and consistency in your golf swing. Here are 3 stretches that all golfers could benefit from to help increase their flexibility/mobility and improve body mechanics through the golf swing.
1. Chest Stretch
The pectoralis muscle group is important to maintain form throughout your swing. When stretching yourself, the “bent arm wall stretch” is great. Position yourself up against the 90 degree angle of the door or a wall, place your forearm parallel to this and lean forward to open up the chest.
2. Latissimus Dorsi Muscle (Middle back)
The latissimus dorsi attaches at the lower back and also up into the shoulder. As the broadest muscle in the back and one of the widest muscles in the body, this muscle aids in thoracic rotation and works together with muscles in the chest and shoulder to allow the upper extremities to move. It is crucial in both the back-swing and follow through phases of the golf swing. Increasing flexibility in this muscle will allow for greater rotation during swinging, which can increase power and torque during your swing. “Child’s pose” is a great way to open up the lats along the side of your torso.
3. Obliques and Quadratus Lumborum (Sides and Low Back)
If you are an avid golfer, there is one inevitable thing that will occur after you finish a round of 18 ... lower back tightness. The QL is the deepest abdominal muscle, running along each side of the spine and aiding in extension of the lumbar vertebrae. They also aid in rotation and when contracted individually, aid in lateral flexion.To stretch the QL, sit in a figure 4 on the ground with the leg of the side you want to target bent up, grab the knee of your bent leg with your opposite arm and reach up and over towards your toes of your extended leg. You should feel the stretch in your low back and on your side, targeting both your QL and your obliques.
A consistent stretching program increases muscle flexibility and recovery. If you take the time to practice your swing, take the time to stretch and give your body what it needs to out drive your playing partners! w
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