The Transylvania Times, Brevard, N.C., Monday, January 26, 2015–Page 1B
JANUARY 2015 A SPECIAL SUPPLEMENT TO
THE TRANSYLVANIA TIMES
&
HEALTH WELNESS
Getting Healthy in 2015
I
t’s that time of year again where many people are trying to either start a new fitness program, or to reinvigorate a stagnant routine. We are lucky to live in a place with an abundance of free outdoor activity options - our endless hiking and biking trails provide a wealth of opportunities to stay in shape. For those who prefer indoor options, we are also fortunate to have a wide variety of facilities and activities that cater to all ages, levels and preferences. This is a great time to try something new, or dive back in to an old favorite. When thinking about getting healthy (or staying in healthy), remember that it’s not just moving our bodies - but also what we put in them that is a huge part of it. The foods and drinks that we use to fuel our bodies can play a large role in either helping or hindering our progress. As Jackie McKool, the Health and Beauty Manager and Wellness Educator at Food Matters Market simply puts it, “Health is a choice. Real foods lead to health; choose real foods! Real food truly can be your medicine.” Pay attention to how you feel after eating not-sohealthy foods versus making more wholesome choices.
Stella Godwin, owner at Healthy Harvest Natural Foods, adds, “My top tip for maintaining a healthy lifestyle is something my grandmother would whole heartedly agree with, and that is to prepare wholesome and organic homemade meals utilizing ingredients that you know are good for you. “As a person on the go, I like to create large meals that I can freeze parts of (such as soups and sauces), and meals that will keep for a couple of days in the refrigerator, such as organic vegetable and quinoa dishes as well as home baked breads, whole grain or gluten free. By being in the habit of this, I always have something healthy and homemade to eat, even when in a rush. And it saves money! “My collection of cookbooks helps a lot when I want to try something new,” she says. “Creating meals with spices such as turmeric and cinnamon add a ton of flavor and the spices themselves have a variety of health benefits.” Moving forward in 2015, set some reasonable goals, think about what you’re consuming, schedule time, grab a friend or your family, and find a fun activity to get into motion. (continued on pg. 2B
Make morning workouts work for you M
any men and women struggle to find time to exercise. If hectic schedules dominated by professional and personal commitments have made it difficult to make exercise part of your daily routine, you might want to consider skipping the snooze button so you can work out in the early morning hours. Early morning workouts have their ups and downs. Glucose levels in the body tend to be low in the morning, when many people wake up with a relatively empty stomach. Low blood glucose levels can cause feelings of nausea and weakness and possibly make you feel faint. In addition, since you likely aren’t moving much while you’re asleep, your joints and muscles are likely less mobile early in the morning than they are in the evening, which can make morning workouts difficult and, if you don’t allow yourself more time to warm up, put your body at greater risk of injury. But morning workouts also can energize you throughout the day, and many people find it easier to consistently exercise in the early mornings than at night, when distractions or long days at the office can affect your motivation to workout. Early morning exercise routines can be difficult to
adjust to, but there are some ways to make the adjustment to such regimens go more smoothly. n Make sleep a priority. Prioritizing sleep makes it easier to get out of bed in the morning, when you will face the daily temptation to hit the snooze button and roll over. Skip the late night talk shows and call it a night earlier, making sure you get between seven and eight hours of sleep each night. n Designate more time to warm up. Early morning workout routines require athletes to warm up more than they would when exercising at other times of the day. As previously noted, your body is perhaps at its least mobile right when you get out of bed, so set aside more time to warm up when you workout in the mornings. n Don’t go it alone. The buddy system is effective for many people regardless of when they exercise, but it can be especially beneficial for men and women who want to start working out in the morning. If someone is waiting for you at the gym or if your significant other is up and ready to go, you’re far less likely to skip a morning workout than you would be if you are going it alone. n Eat at your own discretion. Some people simply
cannot eat before a workout, while others find working out on an empty stomach makes them faint and weak. The problem many people encounter is they simply don’t have the time to eat and afford their body enough time to turn that meal or snack into fuel that will benefit their workout. A study published in the Journal of Applied Physiology found that eating a meal 45 minutes before a moderate-intensity workout enhances exercise capability. But if that 45 minutes ultimately compromises your ability to workout, you may want to have a glass of orange juice or a drink that contains carbohydrates so your body has some fuel as you exercise.