Big news, York Lite readers: I’m teaming up with Smart magazine’s new blog, where you can find all things “lite” and smart in southcentral Pennsylvania. Here’s a rundown of what to expect from this new platform.
– Fashion and makeup
– Family
– Home and garden (including green living and money smart)
– Food
– Book smarts
– Health and Fitness
– Crafts
– Travel
Thanks for following York Lite. Hope to see you here.
Tone your butt while you walk — what a nice thought.
Reebok
The idea of one item or short-term change reversing months or years of weight gain makes some people feel more hopeful that they’ll reach their desired results. But the reality is, it usually takes a lifestyle overhaul to get on the right track and to nix the yo-yo effect.
I was happy to read today that the Federal Trade Commission held Reebok International Ltd. accountable for claims that its EasyTone shoes could tone leg and butt muscles better than regular sneakers. One TV ad said the shoes tone a person’s butt 28 percent more, just by walking.
Continue reading
Fitness gurus often encourage people with sedentary jobs to incorporate movement into their workdays.
There are days when sitting at a desk for eight hours kills me. I’d much rather move around. However, I’m not quite ready to deal with strange looks from my co-workers as I do squats in front of my computer.
Some co-workers go for walks during their lunch breaks, but that’s about the extent of fitness that I had seen at the York Daily Record.
When reporter Tom Joyce told me he does a short, yet intense, routine several times a day in our conference room, I had to see it.
It only takes a few minutes — the same amount of time to grab a cup of coffee. It includes three to five reps of one-armed push-ups and one-legged squats on each side. The workout was developed by Pavel Tsatsouline, a former physical trainer and drill instructor with the Soviet Union special forces.
Joyce said he fits in the workout when he has a few minutes to spare, and it leaves him feeling energized when he returns to his desk.
By Donna Boltz
York Township personal trainer
Autumn is a great time for fitness and to establish some training goals that will take you through the cool — and increasingly colder months — so that you will come out on the other end in spring ready to go.
The cooler days and decreasing humidity of autumn are perfect for running, biking and football (of course). So why don’t you pick a spring road race (from a fun run to a marathon), triathlon, bike trip or hiking/kayaking adventure now that will help you to focus your fitness program for the next three to six months?
In my next few blogs you’ll get some tips on how to set your fitness goals, define them, assess your readiness, and tailor your plan and work it.
Continue reading
All seasons present challenges for health and fitness. During summer, people travel a lot and engage in a ton of food-related activities, making it difficult to follow a workout routine and diet.
I’m huge creature of habit. Some people get runner’s high, but I thrive off of consistency in exercise. I jot down my workouts on a calendar and love looking at a fitness-packed week and month. It just feels good knowing that I made time for myself by exercising.
Although I work out a lot in the summer, I find it more difficult to squeeze in, depending on traveling and other things that are going on. Also, with more social activities that involve eating and drinking, I find myself burning off excess calories from weekends during the week. I hate the idea of playing catch-up rather than optimizing my health and fitness.
Continue reading
www.5dollardinners.com
There’s nothing sweet about the fibrous legumes.
I had seen a few recipes for cookies and other sweets made with beans in Rocco DiSpirito’s book “Now Eat This! Diet.” I’m a big proponent of substitutions in cooking and baking to make dishes healthier, but I just didn’t think I could stomach beans in my dessert.
I was wrong.
Continue reading
Wellness and nutrition consultant Kim Jeter will host a free class about anti-inflammatory foods and supplements at 6:20 p.m. Sept 21. at Sheaffer Family Chiropractic, 804 Loucks Road in York.
To reserve a seat, call 843-9355.
Jessica Mary Buck, 70, of Shrewsbury submitted this healthy, cold vegetable soup perfect for hot summer — or hot early fall — days. Her recipe won a random drawing for $25 to Weis Markets earlier this summer in York Lite’s healthy recipe contest.
Buck said she first tasted the dish at a party in the 1980s when she worked at Cornell University.
“The hostess graciously shared her recipe with me,” she wrote in an email. “I enjoy this flavorsome, refreshing, cold soup for picnics and for any summer day.”
Ingredients
1 quart of tomato juice
3 cups of plain yogurt (plain)
3 whole cucumbers (chopped and blended)
1/2 medium tomato
1/2 cucumber (chopped)
Mix tomato juice, yogurt and blended cucumbers. Season with garlic powder and sage to taste. Stir well. Chop 1/2 cucumber and tomato into 1/2-inch cubes for garnish. This recipe makes about 2.5 quarts.
York Lite tips: Use low-sodium tomato juice and low-fat Greek yogurt for an extra boost of protein.
By Donna Boltz
York Township personal trainer
Donna Boltz
1. Focus. Think about your form in exercise execution. Concentrate on the muscles you are using to perform each exercise and movement. Consider your level of effort and adjust to meet your stated intention for that day’s workout. Progression (improving endurance, strength and skill) comes from staying in touch with our bodies by engaging our brains in our fitness programs.
2. Breathe. Breathe all of the way through your exercise effort. Exhale in the exertion phase of weight lifting. Many people hold their breath without thinking (hmm, back to No.1), when exercising. A trick is to start with light weights or simple exercise complexity so you can train your breathing first. Oxygen fuels our muscles and our brains.
3. Appreciate. Be grateful for your dedication to your program. Acknowledge and appreciate that you kept on schedule for today’s workout. Appreciate your support network for motivating, inspiring and sustaining you in your fitness goals. Be thankful for your ability and aware of how this time spent exercising contributes to improved wellness. Appreciation associates positive feelings with exercise and promotes commitment.
Just three little words — so much power.
While in the midst of flooding across York County, chances are you’re more worried about your property than your health. What’s more stressful than dealing with water damage and the lingering threat of high waters?
Here are a few health tips to keep in mind as you swim your way out the next few days.
– Stay hydrated. Engaging in strenuous activities on hot summer days is a dangerous recipe for dehydration. An easy-to-remember general guideline is to consume eight 8-ounce glasses of water each day. Even mild dehydration can drain your energy and make you feel tired. Staying hydrated can also help to minimize muscle soreness and cramping.
– Eat well-balanced meals. Try to get a variety of fruits, vegetables, whole grains, lean meats and dairy. Eat fiber or protein-rich snacks throughout the day to maintain energy levels and help you to feel full longer. Visit www.choosemyplate.gov for more information.
– Follow safety precautions to minimize injury. Using proper form is crucial for minimizing back and joint injuries, and muscle strains. Be sure to lift with your legs to protect your back and take a few minutes to stretch throughout the day to lessen muscle soreness.
– Take time to recharge. Get adequate rest at night and throughout the day. Take breaks to have a snack, rehydrate and re-energize. Ask others for help if you need it.
– Manage stress levels. Preparing for and responding to flooding can be extremely stressful. Take time for yourself to relax and do activities you enjoy. Try to maintain as much of your normal routine as possible (this is especially important for children) and follow the other suggestions listed here to minimize the stress you’re experiencing.
Source: www.idph.state.ia.us
I try to live a healthy life. My health obsession likely began as worry, about illness, death and dieting, but later intrigued me to learn more about often-complex subjects. I try to educate myself every day, in little ways, to improve my quality of life through nutrition, exercise and medicine. This blog is a place to share knowledge about happy and healthy living in York County. Contact me at lzaleski@ydr.com.
