Gaining Weight...Healthfully

Gaining weight healthfully is actually trickier than you might think. The object is to make the weight gain mostly lean body mass (muscle) and not much body fat. You can accomplish this by taking in more calories than you burn, in addition to partaking in a regular aerobic exercise and muscle-strengthening exercise program. (Note that people in your age category benefit highly from a regular program of strength training.)

You will also want to gradually increase your consumption of healthy, energy-dense foods. Keep in mind that you can boost caloric intake healthfully without having to purchase expensive supplements—it just takes a little planning. What’s more, your age group tends to have a problem getting in enough protein, so you will need to be especially attuned to increasing your intake of higher-calorie (but still healthy) protein sources. To learn more about which foods are highest in “nutrient density,” you can access the USDA MyPlate site.
Here are some other suggestions for getting in extra calories:
 

• Choose larger portions of healthy protein sources: peanut butter or other types of nut butters (a great higher-calorie source of protein and nutrients), low-fat dairy such as yogurt and cottage cheese, nuts and lean cuts of chicken, turkey and fish, such as salmon and tuna.
• Choose higher-calorie juices more often, such as cranberry and pomegranate juice, as opposed to drinking calorie-free beverages like tea and coffee.
• Choose a higher-calorie whole-grain cereal such as Post Grape-Nuts (208 calories in 1/2 cup serving) versus a low-calorie refined-grain cereal such as Kellogg's Special K (only 117 calories in an entire cup).
• Add generous amounts of healthy fats like olive and canola oil into your day
• Add in a few high calorie snacks throughout the day such as a nutritious shakes or smoothie made with real fruit, fat-free milk, sugar and some added non fat dry milk and even peanut butter to boost calories and nutrient density
• Make sure to eat three meals a day, plus get in those higher-calorie snacks and you should be on your way to putting on some extra weight the healthy way!

Thinking of Running a Marathon?

Having trained for and completed four marathons, I must say that the experience of crossing the finish line of a marathon is well worth the grueling training and personal sacrifice involved in preparing both mind and body for this extraordinary accomplishment. Kudos to you for even having the courage to consider making this commitment!


The best place to start training for a marathon is a year away from the date of the race. Start training the body with short runs, on an almost daily basis. Six months out from race day you should be able to log in at least 25 miles of running in a week, comfortably. At this point (6 months from race day), I would highly encourage you to join a running club or a charity organization that trains its runners to complete marathons such as Team In Training, the organization that raises funds to help stop leukemia, lymphoma, Hodgkin lymphoma and myeloma. A set training program with knowledgeable leaders will help you to safely and gradually increase your endurance and give you lots of training and nutrition tips that should make your first marathon an event that you will forever cherish. Good luck and best wishes . . . and remember, the goal is to cross that finish line with a smile on your face, regardless of your finish time.

Getting older? Get in some S-T-R-E-T-C-H-I-N-G!

I know, I know,  this is not a nutrition tip, but it's important for healthy aging so here we go:
Why stretch? Stretching increases flexibility, a key component of physical fitness that is often neglected. A greater degree of flexibility is believed to help prevent injury (and low back pain) and improve sports performance. We lose flexibility as we age, so practicing a regular program of stretching the major muscle groups can help prevent loss of flexibility and its associated negative impact on quality of life in our golden years.

Stretching properly involves a slow, steady elongation of the muscles and tendons to the point of tightness—never pain—and holding the stretch for several seconds. (Never use bouncing or ballistic-type stretching, which can cause injury.) It is best to stretch muscles that have been warmed up internally from exercise as opposed to cold muscles. In fact, stretching cold muscles can actually increase risk of injury, as a cold muscle is more prone to strains! Think of a muscle as if it were a rubber band. If you stretch cold rubber, it snaps and breaks; however, if you warm the rubber first, it stretches more elastically and fluidly, like taffy.

Stretching is different from “warming up.” A warm-up is what you do before you begin a bout of exercise and generally consists of a low-intensity version of the exercise you are planning on engaging in (such as a fast walk before a jog). A good exercise routine would be to warm up (work up a light sweat and raise the internal temperature of your muscles), followed by a series of brief stretches, then perform your exercise bout, warm down and end with another series of stretches. Practice this plan and you will have a well-rounded fitness routine.

Talking Turkey!

Did you know that ninety-five percent of Americans surveyed by the National Turkey Federation eat turkey at Thanksgiving? Skinless, white meat turkey is a superb lean and light protein source, so here are some turkey tips:

• Consider purchasing a fresh turkey from your grocery store. It’s defrosted and there is no added fat or sodium! (Fresh turkey should be firm to the touch.)
• Plan on a half-pound serving per person.
• Roast your turkey at a minimum oven temp of 325 ºF. A whole turkey is done when the internal temp reaches 180 ºF.
• Leave the skin on while roasting, remove before serving.
• For added color and nutrition in your gravy, roast with added carrots, celery, onion and garlic. (Baste turkey but try to keep the opening of the oven door to a minimum.)
• Lighter gravy recipe: 
• Strain broth from roasting pan and pour into a shallow pan and freeze for a few minutes. 
• Remove fat layer (fat rises to the top and can be removed with a kitchen spoon). You can also use a gravy fat separator cup available at most cooking supply stores. 
• Bring 2 cups of strained and defatted broth to a boil. Dissolve 1 Tbsp corn starch in 2 Tbsp water and add slowly to broth. Bring back to a boil, remove from stove and serve hot.

  A HAPPY and HEALTHY Thanksgiving from all of us at Fitness Together!

It's the Holiday Series Makeover Tips Time of Year Again!

Unfortunately, 'tis the season for holiday stress -- between financial woes, endless parties and simply trying to make everyone happy, November and December can oftentimes bring more anxiety than joy. These months are also nutrition land mines for many people. Take action now to plan out your healthy eating and exercise strategies so that you give yourself the gift of better health this hectic, stress-filled time of year.

PACK Training!

We are introducing PACK training!  We are combining the energy of up to four people with coaching from a certified trainer, all in a private setting!  From swinging battle ropes at full speed to using suspension trainers to conduct pull-ups, PACK training participants engage in total body movements designed for maximum results - a similar approach to a professional athlete's training, yet scaled to meet each person's fitness level.  There isn't anything comparable!  Come check it out!

Thinking of running a marathon?

Having trained for and completed four marathons, Dr. Janet must say that the experience of crossing the finish line of a marathon is well worth the grueling training and personal sacrifice involved in preparing both mind and body for this extraordinary accomplishment. Kudos to you for even having the courage to consider making this commitment!

The best place to start training for a marathon is a year away from the date of the race. Start training the body with short runs, on an almost daily basis. Six months out from race day you should be able to log in at least 25 miles of running in a week, comfortably. At this point (6 months from race day), I would highly encourage you to join a running club or a charity organization that trains its runners to complete marathons such as Team In Training, the organization that raises funds to help stop leukemia, lymphoma, Hodgkin lymphoma andmyeloma. A set training program with knowledgeable leaders will help you to safely and gradually increase your endurance and give you lots of training and nutrition tips that should make your first marathon an event that you will forever cherish. Good luck and best wishes . . . and remember, the goal is to cross that finish line with a smile on your face, regardless of your finish time. 

Healthier You: Positive Thoughts about Exercise, Healthier Body Image

Regular exercise not only supports a healthy lifestyle, it also provides a host of other benefits, including a more positive mental outlook, less stress, and a more positive body image.

Exercise helps you feel good about yourself when you see that you're dedicated and disciplined enough to put yourself first and spend some time regularly exercising your body. You'll feel stronger and more fit, not to mention reap the benefits of endorphins-- the powerful chemicals produced by the brain that are natural painkillers and responsible for what is known as the "runner's high", a feeling of euphoria and general state of well-being often experienced by exercise enthusiasts.

When you look better, you feel better, and exercise assists you with both. Regular physical activity not only helps to maintain optimal weight and body composition those who regularly exercise enjoy significantly decreased risk of heart disease, high blood pressure, diabetes, and cancer, among others. And these benefits are more than just short term; those who regularly exercise are sick 30% less often than non-exercisers, and fit people generally enjoy longer lives than their less fit counterparts.

When you exercise, focus on how you feel and you'll likely stick with your exercise program. If the thought of dragging yourself to the gym for weight loss isn't motivating to you, maybe it's your body's defense mechanism, encouraging you to love yourself the way you are. When you exercise, seek activities that are fun and leave you feeling strong and empowered, whether it's a challenging spinning class, a relaxing yoga session, or a brisk walk on the treadmill. Your body will thank you for taking good care of it, and you'll reap the many rewards of a healthier body and mind.

Exercise For Seniors

Exercise is as important for seniors as it is for any other age group, if not more so. Staying fit means body and mind stay more agile longer, a key component in maintaining optimal health and independence for as long as possible. The National Institute of Health recommends 4 different categories of exercises for seniors: strength, stretching, endurance, and balance exercises.

Strength exercises for seniors help to build muscle, which increases metabolism. During strength exercises, seniors should take care not to hold their breath - this can negatively affect blood pressure. When using weights, use smooth and steady movements, and avoid thrusting or jerking motions. Avoid strain when you're lifting weights with your arms or legs by breathing out as you lift or push a weight, and breathing in as you release. Remember that some soreness after strength building exercises is completely normal, while exhaustion, sore joints, or a painful muscle pull are not normal and may require a visit to your physician.



Stretching exercises will help your body to be more flexible during your everyday activities. Stiff muscles and joints are more likely to become injured, so regularly stretch your muscles to help them stay soft and pliable. Do tricep stretches to lengthen the muscles at the back of the arm, and hip rotations to stretch the outer muscles of your hips and thighs. Stretch after you've been walking or do some gentle arm pumps to warm up the body. Slowly stretch into your desired position, going as far as you can without experiencing any pain. Hold each stretch for anywhere from 10 to 30 seconds.



Endurance exercises are classified as any activity that increases your heart rate and breathing for an extended period of time.



Cardio exercises will improve your heart health and your metabolism. Find activities that you enjoy doing, but walking and swimming are great sources of low-impact cardiovascular exercise. Start with shorter spurts of exercise and increase the interval over time as your endurance improves. Set an eventual goal of 30 minutes of cardio per day; breaking it up into three 10 minute intervals is fine too.



Balance exercises help to build the leg muscles, which in turn prevents the likelihood of a dangerous fall. U.S. hospitals have 300,000 patients admitted each year for broken hips, with falls often being the cause of these injuries. Try these balance exercises that you can do anytime, anywhere: standing up and sitting down without using your hands, walking heel-to-toe, and standing on one foot, periodically alternating your feet. A note of caution: make sure you have someone spot you if you're unstable.