Weight Loss Challenge Week 7; Exercise to improve sleep and stress management

Exercise to Improve Sleep and Stress Management

Exercise is good for sleep. Research has documented the benefits of exercise to improving sleep patterns. Exercise lifts mood and reduces stress. It can strengthen circadian rhythms, promoting daytime alertness and helping bring on sleepiness at night. Exercise has been shown to improve sleep for people with sleep disorders, including insomnia and obstructive sleep apnea. A recent National Sleep Foundation poll found that regular exercisers were significantly more likely to report sleeping well on most nights than people who were not physically active. Research has shown exercise can help to improve not only the quantity of sleep but also the quality: studies show daytime physical activity may stimulate longer periods of slow-wave sleep, the deepest and most restorative stages of sleep. 

People who regularly hit the gym sleep better and feel more alert during the day than those who are not as physically active, according to a new study. The results showed that people who did 150 minutes of moderate to vigorous activity a week reported a 65-percent improvement in sleep quality. "Physical activity may not just be good for the waistline and heart, but it also can help you sleep," study researcher Brad Cardinal, professor of exercise science at Oregon State University, said in a statement. Participants who worked out for at least 150 minutes also said that they felt less drowsy during the daytime, compared with those who were less physically active.

Better than meds

Cardinal and his colleagues studied a nationally representative sample of more than 2,600 men and women between the ages of 18 and 85. They study adds to the evidence showing that "regular physical activity may serve as a non-pharmaceutical alternative to improve sleep," Cardinal said. The study showed that the risk of often feeling overly sleepy during the day dropped by 65 percent for the more active participants. The study authors noted that the national guideline that recommends getting 150 minutes of moderate to vigorous activity a week was originally set to improve cardiovascular health, but their findings show that that level of exercise has other health benefits as well. Approximately 35 percent to 40 percent of adults in the U.S. have problems falling asleep or experience daytime sleepiness, according to the National Institutes of Health.

Too tired to workout?

The researchers also found that participants who met the physical activity guidelines were 68 percent less likely to experience leg cramps while sleeping, and 45 percent less likely to have difficulty concentrating when tired. If you often experience daytime drowsiness, it may seem contradictory to spend even more of your lagging energy by going for a run or attending a Zumba class, but such physical exertion will actually make you feel more awake, according to the researchers. "There are trade-offs. It may be easier when you are tired to skip the workout and go to sleep, but it may be beneficial for your long-term health to make the hard decision and get your exercise," Cardinal said. The study will be published in the December issue of the journal Mental Health and Physical Activity. Pass it on: People who get at least 150 minutes of exercise a week sleep better and feel more alert during the day than those that are not as physically active.

You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress. Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you're not an athlete or even if you're out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

·         It pumps up your endorphins. Physical activity helps bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.

·         It's meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything you do.

·         It improves your mood. Regular exercise can increase self-confidence, it can relax you, and it can lower the symptoms associated with mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.  

Aerobic and endurance exercise

Aerobic exercise is key for your head, just as it is for your heart. You may not agree at first; indeed, the first steps are the hardest, and in the beginning, exercise will be more work than fun. But as you get into shape, you'll begin to tolerate exercise, then enjoy it, and finally depend on it.

Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It's a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you.

How can exercise contend with problems as difficult as anxiety and depression? There are several explanations, some chemical, others behavioral. The mental benefits of aerobic exercise have a neurochemical basis. Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators. Endorphins are responsible for the "runner's high" and for the feelings of relaxation and optimism that accompany many hard workouts — or, at least, the hot shower after your exercise is over.

Behavioral factors also contribute to the emotional benefits of exercise. As your waistline shrinks and your strength and stamina increase, your self-image will improve. You'll earn a sense of mastery and control, of pride and self-confidence. Your renewed vigor and energy will help you succeed in many tasks, and the discipline of regular exercise will help you achieve other important lifestyle goals. Exercise and sports also provide opportunities to get away from it all and to either enjoy some solitude or to make friends and build networks. "All men," wrote St. Thomas Aquinas, "need leisure." Exercise is play and recreation; when your body is busy, your mind will be distracted from the worries of daily life and will be free to think creatively.

Almost any type of exercise will help. Many people find that using large muscle groups in a rhythmic, repetitive fashion works best; call it "muscular meditation," and you'll begin to understand how it works. Walking and jogging are prime examples. Even a simple 20-minute stroll can clear the mind and reduce stress. But some people prefer vigorous workouts that burn stress along with calories. That's one reason ellipticals are so popular. And the same stretching exercises that help relax your muscles after a hard workout will help relax your mind as well.

Exercise, health, and stress

Few things are more stressful than illness. Many forms of exercise reduce stress directly, and by preventing bodily illness, exercise has extra benefits for the mind. Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar. Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity, depression, and even dementia (memory loss). Exercise slows the aging process, increases energy, and prolongs life.

Except during illness, you should exercise nearly every day. That doesn't necessarily mean hitting the gym or training for a marathon. But it does mean 30 to 40 minutes of moderate exercise such as walking or 15 to 20 minutes of vigorous exercise. More is even better, but the first steps provide the most benefit. Aim to walk at least two miles a day, or do the equivalent amount of another activity. You can do it all at once or in 10- to 15-minute chunks if that fits your schedule better. Add a little strength training and stretching two to three times a week, and you'll have an excellent, balanced program for health and stress reduction. And if you need more help with stress, consider autoregulation exercises involving deep breathing or muscular relaxation. Remember, too, that mental exercises are the time-honored ways to cut stress.

Popular beliefs notwithstanding, exercise is relaxing.

Sources:

·         http://www.livescience.com/17191-exercise-improves-sleep.html,

·         https://www.psychologytoday.com/blog/sleep-newzzz/201309/better-sleep-found-exercising-regular-basis-0

·         http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469?pg=1

·         http://www.health.harvard.edu/staying-healthy/exercising-to-relax

Weight Loss Challenge Week 6; Improve your metabolism

Healthy Snacking and Metabolism Boosting Foods

Diet, schmiet. Ditch your strict eating regimen and give your metabolism a boost by eating. Yes, eating. Just by consuming certain metabolism-boosting foods and drinks, you can give your body a kick-start in calorie burning, and speed up that seemingly slow metabolism of yours.

First, it’s important to know what your metabolism actually is and how it works. You might be under the impression that you already know, but Brad Davidson, author of “The Stark Naked 21-Day Metabolic Reset,” fitness expert and nutritionist, bets you don’t. “Most people, when asked what the metabolism is, believe it’s simply about the energy your body burns,” he says, explaining that many believe that metabolism boils down to being naturally fast or slow burning. “Metabolism is so much more than that though,” says Davidson. He says that his favorite definition of metabolism comes from The Schwarzbein Principle by Dr. Dianna Schwarzbein, who writes, “Metabolism is the combined effects of all the varied biochemical processes that continually occur in your body on a cellular level. These processes enable every individual component of your body to function, making it possible for you to think, digest food, move and perform all the functions of a living, breathing being.” In other words, metabolism isn’t just a concern for people who feel like they need to shed a few pounds – and that’s something all our experts agree on. “Anyone can benefit from a boosted metabolism because your metabolism is literally the powerhouse to your body providing energy to keep you going,” says Beth Warren, MS, RDN, CDN, Funder & CEO of Beth Warren Nutrition and author of “Living Real Life with Real Food” (Skyhorse 2014). “A well-boosted metabolism helps ensure your body is functioning properly and has less risk of other diseases like diabetes, which is a sign of a metabolic disorder, or your metabolism not functioning properly.”

Denise Baron, a wellness educator and director of Ayurveda for Modern Living, says that low metabolism is linked to low immunity. “When it’s low, you will experience cold, flu, depression, headaches, belly problems, constipation and weight gain to name a few, besides acne and skin problems.” Of course, one of the main jobs of the metabolism is breaking down food and converting it to energy – two steps that René Ficek, Registered Dietician and Lead Dietician Nutritionist at Seattle Sutton’s Healthy Eating, says are called anabolism and catabolism. “In a way, anabolism and catabolism exist in balance with each other and are the yin and yang of metabolism.”

Before getting started, however, it’s important not to look at boosting your metabolism as some kind of miracle that will quickly fix all your body woes. Dr. Caroline Cederquist, M.D., founder of bistroMD and author of “The MD Factor” explains what you can expect from a boosted metabolism. “Metabolism correction and increasing your metabolism means that if you lose weight while preserving needed muscle, you will be able to maintain your weight loss,” she says. In addition to the normalizing effect a boosted metabolism has on your body’s other functions, it’s no surprise that this little weight-loss advantage might convince you to take the plunge. Our experts agree that the key to boosting your metabolism lies in your stomach.

How to Change Your Metabolism with Diet

Once they wrap their minds around the power of their metabolism, many people are tempted to take the easy way out with artificial supplements and stimulants, something that Lori Kenyon Farley, a Certified Nutrition Consultant specializing in wellness, fitness and anti-aging and one of the experts behind Project Juice, warns against. “Natural metabolism boosters will not negatively impact your body’s metabolism centers like your thyroid, while artificial or pharmaceutical stimulants may,” she cautions.

Christina Major, A MS Holistic Nutritionist and Herbalist and the Health Recovery Expert of Crystal Holistic Health, agrees. “If you choose supplements, you’ll have energy now, but you will be more tired later on,” she says. “Over time, this will just get worse until your body collapses.” She also warns that you risk hurting yourself if you over-supplement. “Your brain could become deficient in B vitamins, making your thinking slow and foggy,” she says. “There is a large burden on your liver and kidneys with all supplements that could prove harmful.” At the very worst, then, herbal supplements can do damage on your body. It’s just not worth it, particularly considering that a more natural solution is so much simpler and better for you.

That being said, boosting your metabolism is not quite as straightforward as just eating healthy, Farley explains. “While eating healthy will affect overall health, it has little effect on how your metabolic rate works,” she says. “However, there are certain foods that have been shown to change the rate of how much energy our bodies can produce, thus fat it can burn.”

What to Eat

First of all, drop the idea that eating slows your metabolism. Kristen Trukova, MS, RD, LDN, CNSC, CSO, a Clinical Oncology Dietician, says that, “Eating any food causes an uptick in metabolic rate. This is called the ‘thermic effect of food.’ Thermogenesis from eating throughout the day burns about 10% of our daily calorie intake, which is about 180 calories for a diet of 1800 calories/day.”

In other words, don’t think that starving yourself or eating less is going to boost your metabolism; technically speaking, the opposite is true. That being said, you can’t just eat anything. As Major explains, “For most people, processed foods, breads, pastas and grains are foods that block a properly functioning metabolism.” Switching to a whole-food, plant-based diet is the first step; the second is including some (or all!) of these 21 metabolism-boosting foods in your daily diet.

1. Almonds: Although high in calories (don’t overdo it), almonds contain fatty acids that raise your metabolism.

2. Beans: Protein and fiber are two of the building blocks of boosting your metabolism, so beans, rich in both, are a good choice. “Dietary proteins take more calories to digest than any other macronutrient,” says author of “Belly Fat for Dummies,” Erin Palinski-Wade, RD, CDE.  “When you boost your intake of protein, you naturally begin to burn more calories each day.” Trukova agrees. “Consuming 400 calories of protein will require about 80 calories to digest it, compared with only around 40 calories for carbohydrates and 12 calories required for fat digestion of the same amount of food,” she says. But that’s not the only reason that beans are good for your metabolism. Farley highlights the importance of all foods rich in iron when it comes to boosting your metabolism. “Iron is an important mineral that helps transport oxygen to muscles, needed to burn fat. Iron helps our bodies make energy,” she says.

3. Berries: All fruits are a good idea due to their carb and fiber content, both of which are important tools for boosting metabolism. But Earthbound Farm’s Registered Dietician, Ashley Koff, highlights the powers of berries in particular, which she says are rich in “antioxidants, like vitamin C, which helps combat damaging free radicals generated during exercise.” Berries help you heal more quickly.

4. Bone Broth: Sara Vance, C.N., nutritionist and author of “The Perfect Metabolism Plan,” loves bone broth as a metabolism booster, due to its protein, mineral and collagen content. “Collagen supports the mucosal barrier in the gut, which means it is useful for supporting healthy/strong digestion and assimilation of nutrients – which is critical for a strong metabolism,” she says.

5. Celery: You might have heard the urban legend that celery is a “negative-calorie” food, and while we’re not sure we’re on board with that per se, Koff explains that this very low calorie food can be a big-time metabolism booster. “When you chew on celery, you’re stimulating digestion, adding water to hydrate (a key to better metabolism),” she says, suggesting that you use celery as dippers for guacamole, salsa, or peanut butter. You can spiced up your dip cinnamon, ginger or cayenne for an extra kick, both of flavor an of metabolism-boosting action.

6. Chia Seeds: Vance also loves chia seeds, calling them “the reason I became a nutritionist. I decided if one food could do this much, I had to study more about the power of foods as medicine and fuel,” she says. While chia seeds have lots of different characteristics, metabolism-wise, chia seeds offer a few specific benefits. “Chia seeds are high in fiber, protein and healthy omega 3 fats,” says Vance. “When you have all three together, it is very powerful.”

7. Chocolate: This is probably good news for a lot of you out there – yes, according to Vance, dark chocolate (70% or higher cacao) can help boost your metabolism. “Raw cacao is one of the best food sources of magnesium, and magnesium helps to support healthy glucose levels,” she says. “Magnesium also stimulates the fat-burning hormone adiponectin.” As with all sweets, less is better, but a bit of dark chocolate won’t hurt your efforts towards a better metabolism and might even give you the boost — emotional and physical — that you need.

8. Apple Cider Vinegar: Cider vinegar is a great metabolism booster according to Baron, who suggests mixing it with some lemon juice, a pinch of cinnamon, a pinch of cayenne, and a drop of raw honey before drinking. Palinski-Wade agrees that cider vinegar is a great way to boost your metabolism, working in quite a different way than many other foods on this list. According to Palinski-Wade, cider vinegar “helps to boost your stomach’s ability to produce hydrochloric acid (HCA). “What does that mean? Once you are making more HCS, you can easily digest your food and better absorb nutrients.” If that wasn’t enough, Palinski-Wade also cites cider vinegar’s role in leveling blood sugar levels, which helps to curb cravings.

Warm Apple Cider Vinegar in the Morning

INGREDIENTS:

·         1-2 tbsp of apple cider vinegar

·         1 cup of warm filtered water (warm preferably)

·         1 tsp of honey (optional)

·         Pinch of cinnamon

Apple cider vinegar has a long list of health benefits, from reducing pain for arthritis sufferers to improving digestion to reducing inflammation. It can even help ward off a cold! Apple cider vinegar is best taken before meals and on rising to gain the most benefit but it can also be used in your meal for salad dressings, soups, main meals to brighten the flavor up and as an important ingredient in broth recipes. Looking to have ACV right after you wake up? Try this honey-sweetened morning concoction recipe.

9. Cinnamon: Cinnamon is a fairly unanimous metabolism booster among our experts. Palinski-Wade says, “Cinnamon contains thermogenic properties, which means when you consume it, your body automatically starts to burn more calories throughout the day.” She recommends about ¼ teaspoon per day. Vance agrees, citing not only cinnamon’s role in helping the body to effectively metabolize carbohydrates, but also its role in managing cravings for sweets as keys to its success.

10. Coconut Oil: Yes, as counter-intuitive as it might seem, there are some fats that help boost your metabolism. Vance loves coconut oil, calling it her “favorite fat. It is high in medium chain fatty acids – which a more easily converted into energy than other kinds, so they help to boost the metabolism and are less likely to get stored as fat,” she says. “It is supportive of the thyroid gland too – which is essential to a healthy metabolism.” Vance eats coconut oil plain, but you can also use it as a cooking fat. It doesn’t add a coconut flavor to dishes, so there’s no need to worry about your chicken tasting too tropical if cooked in coconut oil.

11. Coffee: Caffeine gives your mind, body, and metabolism a boost, and a much healthier boost than sugar according to Sports Dietician Lindsay Langford, RD, MS, CSSD of St. Vincent Sports Performance. “The caffeine in (coffee, tea and espresso) gives a short-term jump to your metabolism, so if you need a pick-me-up, drink one of these instead of an energy drink loaded with sugar.” According to Trukova, energy-boosting effects of caffeine have been proven to consistently increase metabolic rate. “Most studies with caffeine in doses of about 100mg per day (1 cup of coffee) showed an increased calorie burn of between 75 to 110 calories for the entire day,” says Trukova. This admittedly is not a ton – and it’s comparable with the other foods on this list – but in conjunction with exercise and other metabolism-boosting foods, it can make a big difference over a long period of time. Many of our experts tout the short-term effects of caffeine on metabolism and energy boosting as well. “I love having clients drink green tea or caffeine before workouts to get better fat loss results,” says Davidson. “When your metabolism is charged by these substances your Central Nervous is more active and you can train harder.” That being said, don’t overdo it on caffeine – try to limit yourself to 2-3 cups per day.

12. Curry: Curry has a few benefits for your metabolism wrapped up in a flavorful package. We’ll get into spicy peppers and their effects in just a bit, but its heat is only one of the elements of curry that boosts your metabolism. Because curry combines so many different spices, from hot peppers to cinnamon to turmeric and ginger, which, according to Baron, are essential metabolism boosters, curry is a great choice.

13. Fish: Not just rich in protein, fish is also rich in omega-3 fatty acids, allowing it to do double duty on your metabolism. According to Dr. Prudence Hall, a Santa Monica, California gynecologist and founder of The Hall Center, “Omega-3 oils lower inflammation and blood sugar which helps raise the body’s metabolism.” Palinski-Wade agrees about the importance of fish, particularly fatty fish like salmon, and says that you should aim for three servings per week thanks to its richness in protein and omega 3s. “Omega-3 fatty acids help to fight against inflammation in the body as well as decrease circulating stress hormones,” she says. “When stress hormones are elevated in your body over a period of time, they begin to store fat and elevated blood sugar and insulin levels. However, foods rich in omega-3s can lower these circulating stress hormones and turn up your body’s ability to burn fat.” Eat fat to burn fat? We can get on board with that.

14. Grapefruit: Grapefruit has long been linked to weight loss because it has been proven to lower insulin levels. Its fiber contents are also helpful in boosting metabolism, and its vitamin C content helps your body stay healthy and your immune system work the way it should, both of which are essential to boosting your metabolism.

15. Green Tea: Epigallocatechin gallate is the form of catechin found in green tea and a substance that has been proven to enhance the fat burning process, according to Davidson. Many of our experts agree. Cederquist cites a study reported in the American Journal of Clinical Nutrition that found that green tea-extract boosted the metabolism by 4 percent over a 24 hour period. To put that into perspective, “It has been stated that three to five cups a day can help you burn an extra 70 calories a day, which would add up to seven pounds a year, 35 pounds in a 5-year period and 70 pounds in 10 years,” she explains.

16. Hot Peppers and Jalapeños: Any chili pepper you like may help boost your metabolism, according to Farley. “Chili peppers contain chemicals called capsinoids that have been shown to increase energy expenditure,” she says. Langford agrees. “It’s not the pepper itself, but the chemical that makes them hot – capsaicin – that does the work here. They alert your hormones and increase your heart rate, make you breathe faster and force your body burn more calories and fat.” In addition, Ficek says that peppers “have been shown to help increase satiety and decrease appetite, another potential mechanism for weight loss.” According to Palinski-Wade, one pepper a day is the right amount to make sure you’re getting the full effects. “You can sprinkle sliced jalapeno on sandwiches or salads, sprinkle crushed red pepper onto soups, or use ground hot pepper in your favorite taco recipe,” she says.

17. Lean Turkey: We’ve already addressed the power of protein, but turkey and chicken are a particularly good source, since they are high in protein and low in fat, giving you the best bang for your buck. Protein builds muscle and helps to burn calories since your body is working harder to process it. According to Langford, “It will use 15-35% of the calories you consume in the process of breaking it down.” Since chicken and turkey are both low in calories already, the calorie-burning properties here are magnified.

18. Seaweed: Seaweed’s iodine content makes it a great metabolism booster, according to Hall. “If you eat seafood and seaweed, which is rich in iodine, your body will produce thyroid hormone more effectively,” she says. “Thyroid hormone is a huge metabolism booster.” Just be careful not to over-consume seaweed and risk iodine poisoning. Three times a week is plenty.

19. Spinach: Spinach, but also any leafy green, is a great metabolism booster. This is in part due to the high fiber content of leafy greens, according to Farley. “High fiber foods like leafy greens can increase your fat burn by 30%,” she says, recommending a minimum of 3 servings per day for maximum results. But according to Koff, that’s not the only reason you should be considering including more leafy greens in your diet. “Organic dark leafy greens like spinach and kale provide iron to support healthy blood, which is key to optimal cellular metabolism energy, and calcium to support muscle performance,” she says. All the more reason to stock up on leafy greens.

20. Watermelon: While many warn against eating too much watermelon due to its high sugar content, Palinski-Wade says that adding a slice of watermelon to your meal might actually be a good idea. “Thanks to watermelon’s high concentration of the amino acid arginine, this delicious fruit just may help you shed more pounds,” she says. “A study published in the Journal of Nutrition found that when arginine was supplemented into the diet of animals over a twelve week period, a sixty percent reduction in fat occurred,” she explains. “This is mostly due to arginine’s ability to speed fat loss while increasing muscle mass, a known metabolism booster.”

21. Water: Last but really not least is water. In fact, Davidson calls it “the starting point for a boosted metabolism,” citing a study published in the Journal of Clinical Endocrinology and Metabolism that found that drinking water increases metabolic rate by 30 percent. Palinski-Wade agrees. “Increasing your fluid intake may help your body to more effectively break down fat. In addition, even slight dehydration can slow metabolism.” Add to that its natural appetite suppression, and water may be your metabolism’s new best friend.

Sources: http://www.organicauthority.com/mojo-foods/no-more-diets-16-foods-that-naturally-boost-your-metabolism.html

Weight Loss Challenge Lesson 5; Family Fitness

Family Fitness

One of the biggest factors in weight loss and achieving optimal health is consistency. For this reason we have to consider the ‘big picture’ and commit to making long term lifestyle changes. Getting the whole family involved in a weekly workout will contribute greatly to your overall success and encourage your little ones to follow your healthy example.  Busy is the operative word for many modern families. Between school, work and extracurricular demands, every day has family members scattered, doing their own things. Too often, home becomes the place for decompressing in front of a screen -- many times, in separate rooms and for hours on end.

Declining opportunities for family interaction and increasing sedentary time at home represent a significant threat to our children's health and wellness. The U.S. Substance Abuse and Mental Health Services Administration points to a connection between the quality of family bonding and future mental health. And the Centers for Disease Control and Prevention reports that obesity rates having tripled for children and quadrupled for adolescents during the last 30 years.

Designating time for quick, fun family workouts is an efficient way to foster bonds and boost activity levels simultaneously. You don't need a trainer or a gym. If you have a driveway or sidewalk, or access to a small playground or park, you have enough space. And creating a simple, effective workout doesn't require a personal training certification.

"There are basic human movements that serve as the foundation of everything we do in our daily lives -- regardless of age or training level. If you focus on these fundamentals, you'll improve the quality of your life," said fitness expert Dan John, author of "Can You Go? Assessments and Program Design for the Active Athlete and Everyone Else."

Our family workouts are based on four of John's fundamental movements: pushing, pulling, hinging and squatting. Using a plug-and-play format to address the four movement categories, we simply add a quick warm-up and cool-down to create endless workout sequences appropriate for everyone in our family. Try the sample workout sequence below. Once you're comfortable with it, you can easily create your own family workout using the same blueprint.

Getting started

Remember always to consult your physician before starting any new exercise program. Use caution and stop if you feel any pain, weakness or lightheadedness.

Everyone does the warm-up and cool-down together at the beginning and end of the workout. The fundamental movement exercises serve as a sequence of stations that each family member cycles through multiple times, depending on how long and intensely you want to work out. We usually go through ours three times. Exercises can be for five to 20 reps, depending on current fitness levels and goals. Higher weights with lower reps build muscle size and strength, while lower weights with higher reps build muscular endurance.

Preadolescents shouldn't worry about increasing weight or reps; instead focus on movement with good form. When form breaks down, stop -- regardless of rep count.

Although this is a workout, it's meant to be fun family time. No one should act like a drill sergeant. Worry less about sticking exactly to the exercise plan and focus more on safely moving your bodies while enjoying spending time together.

Workout preparation

Ensure everyone has water and shoes are tied.

Set up your supplies in "stations" for your workout sequence. In this sample workout, we use foam rollers for warm-up; sidewalk chalk for an agility ladder (drawing a simple 10- to 12-foot chalk ladder with each "rung" about a 10 to 12 inches apart); appropriate weights or kettle bells for squatting and deadlifting; mats for push-ups, warm-up and cool-down; and a TRX suspension system for rows from the tree.

Warm-up: Myofascial release

This is intended to relieve tension and increase blood flow in muscles.

You can roll virtually every part of your body, but in the interest of time during family workouts, we stick to the major muscles of the legs and back. Roll up and down for about 30 seconds each. This can also be used as a cool-down.

Mobility warm-up

This warm-up promotes mobility in the hips, shoulders, back and legs.

Walking low lunges with arm reaches are great for getting your whole body moving. Step forward in a lunge position and put both hands down on either side of your front foot. Reach one arm up at a time and then return to standing. Repeat on the other side, alternating for a set of eight to 12 lunges.

Agility drills

These drills raise the heart rate and enhance proprioception and balance.

Chalk ladder agility exercises are fun and invigorating. You can do any number of hopping, sidestepping or skipping exercises. Our family likes to play "Follow the Leader," with each member getting the opportunity to lead an exercise of his or her choice up and back on the ladder. If you don't have sidewalk chalk, you can do any of the suggested exercises without drawing a ladder.

Pushing movement: Push-up

Plank hold or downward dog pose are suggested modifications for younger children.

Begin in a plank position with feet hip distance apart and your wrists aligned under your shoulders. Keep your core engaged to avoid the lower back arching and your belly sagging toward the ground. Bend your elbows, lowering your body in one solid piece down until your elbows and shoulders are parallel. Your head should stay in line with your spine. Push your body back up to your starting plank position.

Pulling movement: TRX rows

It's important to follow the directions that come with your TRX training system to hang it safely from a tree, playground equipment or other appropriate fixture. Always supervise younger children while using suspension training.

While standing, hold TRX handles with a neutral grip. Lean your body straight back so that your arms extend at chest height. Make a rowing motion by bending your elbows and pulling your chest toward the handles. Keep your body aligned and core strong throughout the motion. Don't bend from the waist.

You don't need a TRX for pulling movements; we just happen to use one. If you don't have one, you can do any number of pulling movements, such as bent-over dumbbell rows or pull-ups.

Hinging movement: Single-leg dead lifts

Yoga airplane or warrior three balance are suggested modifications for younger children.

From standing, hold a moderate-weight kettle bell or dumbbell at your side in your left hand. Begin a single-leg hip hinge by reaching back with your left leg and hinging forward over your right leg to let the weight come down to the ground in front of you. Slowly hip hinge and stand back up with both feet on the ground and the weight held at your side. Repeat this movement for the desired repetitions and then move to the other side.

Squatting movement: Goblet squat

Squatting without weight or with a water bottle are suggested modifications for younger children.

Stand with your feet slightly wider than hip distance. Hold a kettle bell or dumbbells close to your chest. Select a weight that is heavy enough to be challenging but light enough to enable you to maintain form throughout all of your reps. Squat down between your legs as deeply as possible without pain; ideally, your elbows should touch your legs. Keep your chest and head up with your back straight. Return to the starting position. Repeat for desired number of reps.

Cool-down: Twisting stretch cool-down

This cool-down stretches chest, leg, hip and back muscles used during your workout.

From a seated straddle, fold your right leg in toward your groins. Rotate to line your chest up with your straight left leg. Exhale as you stretch over that leg, reaching your right hand under the outside of your left calf. Inhale as you twist to the left, reaching your left arm straight back behind you. Hold for five long, deep breaths. Repeat on the other side.

Family high-five

What better way to close out your workout than with a celebratory family high-five?

Pictures and the full article is here: http://www.cnn.com/2015/07/28/health/family-workout-ideas/

Weight Loss Challenge Lesson 4: Meal Planning and Healthy Cooking

Meal planning and healthy cooking

When it comes to healthy eating, preparation is the key to success. In fact, one study published in the American Journal of Preventative Medicine suggests that spending time on preparing and cooking meals at home is linked with better dietary habits. But if you love the convenience of prepackaged foods and restaurant meals, it might be hard to go cold turkey on your take-out routine.

Luckily, planning and preparing your meals ahead of time will make healthy choices a no-brainer. Instead of running to the deli for a cold cut calorie bomb, you’ll have a home cooked feast on hand that can be heated up faster than you can walk two blocks. (Leaving you with more time to squeeze in your daily workout!) And hey, you’ll save money while you’re at it.

First we need to invest in some storage containers like mason jars or plastic Tupperware. Once you have the necessary means to store your healthy meals then it’s time to plan a block of time in which to cook enough food to get you through the work week.

Next we need to decide what’s happening in our schedule over the next week and plan accordingly. Our eating situations can vary greatly from week to week depending on work schedules, after school activities, evening commitments, travel plans–the list goes on. Here are some things to consider as you assess your eating situation.

HOW MANY MEALS YOU NEED TO PLAN FOR: Take a few moments to think about what you have going on next week. Taking a quick inventory of everyone’s plans will quickly give you a rough idea of how many meals you’ll need to get through the week, and how much mileage you can get from each recipe.

WHAT YOU HAVE TIME FOR: If you have a crazy busy week coming up, make a mental note to be on the lookout for quick, slow cooker or make-ahead meals that can served up in a hurry. We’re big fans of the cook once, eat twice (or thrice) approach.

YOUR FOOD MOOD: Things like the weather, a change in seasons, and food cravings can impact what sounds good on any given day. Thinking about these things beforehand will make recipe selection process faster and meal times easier on everyone.

CREATE A MASTER RECIPE LIST: Having a list of go-to meals is one of the easiest ways to expedite the meal planning process. Consider trying one or two new recipes and use a few old favorites to fill in the gaps. Every time you find a new meal you love, add it to the rotation!

FIND A FEW NEW DISHES TO TRY: Finding delicious, healthy recipes isn’t hard–you just need to know where to look. Health-conscious cookbooks and food magazines are great but the internet can literally provide millions of healthy recipes at your fingertips.

Some of our favorite websites for healthy recipes include:

• The MyFitnessPal Blog – in addition to being delicious the recipes are super easy to add to your food diary
• Cooking Light
• Food Network – Healthy
• Clean Eating
• Eating Well
• Healthy food blogs like Skinnytaste, Eating Bird Food, Kath Eats, Cook Smarts, and Fannetastic Food–just to name a few

WRITE YOUR GROCERY LIST: Save yourself some time and write your grocery list while you fill out your calendar–and don’t forget to jot down quantities for each ingredient. Before you head to the store take a quick inventory of what you have on hand and cross off the ingredients you don’t need to purchase.

5 Quick and Easy Meal Prep Ideas to get you started: https://www.simplemost.com/8-seriously-easy-meal-prep-recipes-help-plan-week/

a.       Boil a dozen eggs before the week starts and you will always have protein ready to go. Add a piece of fruit and a gluten free frozen waffle for breakfast on-the-go.

b.      Make a hearty mix of brown rice (or quinoa), beans, guacamole, and salsa for an easy lunch that’s loaded with south of the border flavor. This meal is great for vegetarians, but it will be sure to still keep you full throughout the day.

c.       This delicious dinner just requires some chopping at the beginning of the week, and then you’ve got a mix of sweet potato, chicken breast, carrots, broccoli, and parmesan cheese that will keep you fed until the weekend.

d.      This low-carbohydrate meal can work great for lunch or dinner. It’s filled with coconut cilantro tilapia, carrots, peas, and a variety of spice and herbs. It sounds fancy, but it’s easy enough for even the most amateur of chefs.

e.       Take a few chicken breasts (or, to save time, buy a rotisserie chicken from the store), and add in a good variety of vegetables. The healthy balance of complex carbohydrates and protein will keep you nourished, and you’ll spend very little time prepping these meals.