exercise during pregnancy

Are you currently pregnant?  Trying to become pregnant?  The American Congress of Obstetricians and Gynecologists recommends exercising at least 30 minutes most days of the week.  Check out the online pamphlet ACOG put out at http://www.acog.org/publications/patient_education/bp119.cfm.

It’s always a good idea to talk with your doctor before beginning any exercise routines, but don’t let being pregnant stop you from starting some form of exercise today.  the new well consultants consultants can help you implement your physician’s workout recommendations to create/modify a workout tailored just for you and your baby.  Be sure to stop by your local center to get your 30 minutes of exercise  in today!

And don’t forget to keep up the exercise routine once you have your new bundle of joy.  We’re here for you before, during and after your pregnancy to encourage and consult you every step (and lunge) of the way!

localvore

Are you a Localvore?  A Localvore is defined as a person who is dedicated to eating food grown and produced locally.  Wondering why it matters that your food is from a local grower and producer? By choosing to purchase locally, your food is instrumental in:

  • Using fewer resources- from packaging to the transportation impact on the environment, local foods cut down on the need for farmers to produce and package food that must withstand any length of travel and preservation to survive transit
  • You’re supporting the local economy and keeping money in our community
  • Food doesn’t have to travel so far, so it is healthier.  Harvested at the peak of the season, rather than left to ripen in transit (or through alternative means), your food is fresh and native to our area.

A great place to start looking local for your foods is online markets, grower’s markets, co-ops, natural foods markets and even through social media.

Eat local, support local!

how much does your stress weigh?

I recently read a story about stress.  No numbers, no research, just a story.  Some people deal with stress better than others, but we all have it in our lives.

The story goes ‘A professor is holding a glass of water and asks his class “How heavy is this glass of water?”  Many answers are called out, but the professor responds to them all by saying “The absolute weight does not matter.  It depends on how long you try to hold it.”’

Stress is the same way.  It can start out manageable, but the longer we hold on to it, the heavier it becomes.  What was once a little worry can quickly grow into an overwhelming ulcer.  It all depends on how long you hold on to the stress, and what you do to control it.  You may not notice how much stress you carry until it starts going away.

The MayoClinic.com recently posted that “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.  It’s meditation in motion.  It improves your mood.”

Have you noticed when you exercise that you think clearer?  Many runners report that although they might not have initially formed a habit of running with the goal of running to clear their mind, as the habit developed, they found that going on a run helps them think more clearly.  This is due to endorphins, which are released as you exercise.

Running isn’t the only way to exercise, of course.  In fact, meditation is a form of exercise.  For instance, Yoga.  Yoga is a prime example of exercise involving meditation.  Known for its stress reducing effects, Yoga might not be the first thing that enters your mind when you consider a workout, but it is a fantastic example of meditational exercise.

And what about your mood?  When you experience a high level of stress, if you’re like most of us you probably notice your mood becomes less positive, you can be more irritable and small issues can appear bigger than they actually are.  You guessed it, exercise can help here too.  While participating in exercise the endorphins your body releases help elevate your mood, which in turn can decrease the symptoms of your stress, elevating your mood.

Stress can also be a factor of weight gain.  Julie Kokinakes Anderson, RD, National Nutrition Director of the new well®, states “Certain types of stress can actually lead to weight gain, especially around the belly. When we are under strain, our body reacts by increasing production of certain hormones, like Cortisol. Cortisol is an important hormone that regulates blood sugar levels by stimulating insulin release. The end result may be increased appetite, which plays a role in overeating or certain cravings when we are stressed out. The benefit of regular exercise is that it really can have a beneficial effect on normalizing Cortisol levels.”

So how do you start managing stress with exercise?  Slowly.  If you don’t already have a regular exercise routine, don’t jump into exercise like you’re in the middle of training for a marathon.  Begin slowly, a couple times a week visit the gym and walk on the treadmill, gradually moving to jogging or running on the treadmill.  Or find a fitness class that interests you.  Meeting fellow members in classes can help keep you accountable to your workout, and also help ease your stress levels by involving positive communication.

Your workout schedule shouldn’t cause more stress.  Be reasonable when you schedule your workout time.  Don’t schedule in a workout before a huge meeting you still need to prepare for.  Pencil in your workout, but make the commitment to yourself to work out a set number of times per week.  To make a lifestyle change, it is recommended to workout 2-3 times per week.  More than that and you run the risk of wearing yourself out.  Less than 2-3 times a week and you run the risk of losing (or never forming) a workout routine or habit.

Another tip, exercise smart.  If you don’t like running, don’t exercise on the treadmill. Gyms offer a wide array of options for meeting your exercise needs.  From cardio equipment to free weights, weight lifting machines to aerobic classes, Zumba classes to aquatics, there is something for everyone.  Find a couple classes that are interesting to you, try one new machine each week, schedule yourself with a personal trainer who can help take the stress out of developing a workout routine.  Pair your workout with your interests and you’re more likely to keep exercising, and keep your routine fresh, changing it up frequently.

So how much does your stress weigh?  Try the new well, and see if more than just your weight goes away.

what is well rounded wellness?

Most of us know that working out 2-3 times a week is ideal, but what does it mean to have a well-rounded wellness routine?  A wellness routine goes beyond just working out.  You are present in every aspect of your life, and your health should be a focus in each area, too.  A wellness lifestyle is a sustainable lifestyle of wellness. Going to the gym and working out only to go out and gorge yourself later on un-necessary calories doesn’t result in a sustainable lifestyle.  Jumping from one diet to the next doesn’t either.  Your body doesn’t want a yo-yo diet, in fact, it doesn’t want a diet at all.  Getting past the diet mentality is a huge feat.  While weight loss can be a part of your wellness lifestyle, wellness does not equal weight loss.  Understanding that wellness extends into every part of your life moves you in the direction of a well-rounded wellness lifestyle.

In getting past the dieting mentality, most Americans find that sustainable results come from working with a consultant or wellness coach. “The National Weight Control Registry found that of the people who lose weight and keep it off long term, 50% are using structured programs for weight loss,” explains Julie Kokinakes-Anderson, Director of Nutrition for the new well,  “The accountability factor afforded by a wellness consultant goes a long way in establishing and sustaining healthy wellness habits.    Clients come in looking for weight loss, and in the end, find wellness.”

Long term weight loss is really achieved when people achieve wellness.  Finding a healthy lifestyle and maintaining it goes beyond a healthy weight level-it reaches into every realm of your life.  While accountability is one aspect of a healthy wellness routine, it is only one part of the puzzle.  Your wellness routine should involve your entire body.  Not just your core muscles, but your mind.  Not just your abs, but your diet.  As such, there are four elements that need to be included in your wellness lifestyle before it will be sustainable:  Healthy eating, exercise, accountability and relaxation.

The need for accountability is easy to understand in a well-rounded wellness routine.  But relaxation?  “Relaxation affords the mind a chance to rest and recharge, creating a time when your body recovers and revitalizes itself and allows you to continue living your life in a healthy manner,” explains Center Manager for the Grants Pass the new well, Danielle Wirkkala.  “It is easy to think that you will find the time to relax at home, but the reality is that this generally isn’t the case.  Family, work and home life create distractions from time for relaxation.  Finding a wellness routine that includes relaxation time is vital.  At the new well we have a tranquility room that our clients use every time they visit the center.  In combination with the other pillars of our program, relaxation helps our clients to obtain guaranteed weight loss and develop a healthy wellness routine.”

As you begin developing a well-rounded wellness lifestyle, try thinking of the changes you’re making as permanent, rather than a diet or short-term fix.  You aren’t just getting healthy to lose the weight for now.  You aren’t just looking to get in shape for a reunion.  You are looking to extend your life.  And you’re looking to feel better inside and out-all the time!  When wellness is a lifestyle, it becomes a well-rounded routine.

Interested in finding out about a well-rounded wellness lifestyle?  Go to www.thenewwell.com or contact the new well at 888.471.9355.  The 4 pillars of wellness are offered in one location at the new well, affording women the opportunity to create sustainable, guaranteed weight loss every day.  Each client of the new well continuously receives personalized one-on-one consulting with a Certified Wellness Consultant, healthy eating consulting tailored to your specific needs using whole foods for a sustainable lifestyle (rather than pre-packaged meals), use of our 26 minute exercise circuit in a friendly, non-intimidating environment, and tranquility therapy.

eating local

Local foods are grown or produced locally, within a certain radius such as 50, 100, or 150 miles away…or for that matter, within your own back yard. Local foods can be found at farmer’s markets, community gardens, food co-ops, and through Community Supported Agriculture (CSA).

During the 20th century, we have seen a huge shift in how food is grown and distributed in the US. Family farms have given way to corporate farms where producers and consumers are separated through a chain of processors, shippers and retailers. With an increase in industrial food systems, the quality control is decided increasingly by middlemen and less by farmer and consumer. If you’ve ever had a large, shiny, yet totally tasteless apple, you know what I mean. It may have looked great on the shelf, but taste and nutrition have suffered.

The local foods movement has been steadily growing, bringing awareness to consumers about where and how their food is grown and distributed. This awareness has brought about a collaborative effort to increase locally based, self-reliant food systems. Food grown and produced locally creates a positive effect on the local economy (dollars start and stay in the community), the environment (soil, watershed, sustainable farming practices) and ultimately the health of those who consume it.

Quality and taste are far superior in local foods because the food is fresh, picked at the peak of ripeness (not weeks before to allow for travel) and eaten within hours or days of harvest. The need for chemical preservatives and irradiation to artificially extend shelf life is reduced or eliminated. The true effects of processing, preservatives and irradiation on nutrient and enzyme content are much debated. However, common sense tells us that food closest to the way it’s been consumed by humans for centuries is truly the healthiest and most beneficial.

Help Yourself and Your Community

There are many ways to connect with your community’s local food networks. Websites such as www.localharvest.org and www.foodroutes.org are a great place to start. Or, try out your own green thumb! It’s easier than you think to have a small garden. In fact, the National Gardening

Association states that 7 million U.S. households will plant a garden this year (up almost 20% from last year). In addition to the health benefits of having your own garden, the financial benefits are a great added perk. For example, a packet of fifty tomato seeds is costs about $3, and it takes about six seeds to grow 100 pounds of tomatoes. If you’re buying tomatoes anywhere else for $2.50 per pound, that’s $3 compared to $250!

Another great way to participate in your community’s local food production is to support a local farmer through a CSA (Community Supported Agriculture). CSAs allow you to buy a share of a farmer’s crops (many times a group of families will split a share) and receive a fresh basket of produce each week.

No matter how you slice it, fresh, local foods make sense for health, nutrition and the economy. Shop a farmer’s market, start your own garden, or join a community garden or CSA today!

By: Julie Kokinakes Anderson, RD, LD

the new well Corporate Dietitian

For a local food option in the Rogue Valley, check out www.roguevalleylocalfoods.com

fresh green bean salad

ingredients
• 1 c green beans
• ½ T olive oil
• 1 T balsamic vinegar
• 1 clove garlic, chopped
• 1 c cherry or grape tomatoes
• Pinch of sea salt
• Freshly ground black pepper

instructions
• Steam beans until al dente and place
in a bowl
• Mix oil, vinegar, garlic, salt and pepper
• Add tomatoes to bowl with beans and
pour vinaigrette over. Refrigerate for at
least 30 minutes.

Serve and enjoy!

Counts as: 1 vegetable and ½ fat

authentic greek salad

ingredients

2 cups tomatoes, chopped

1 to 1 ½ cups cucumber, chopped

1 T olive oil

1 oz reduced fat feta cheese

1/8 t sea or kosher salt

1/8 t freshly ground pepper

instructions

Prep all ingredients.

Combine tomatoes, cucumbers, and feta and drizzle olive oil over mixture. Sprinkle with salt and pepper.

Serve and enjoy.

Counts as 1 veggie, 1 free veggie, 1 fat and 1 dairy

wellshakes

Clinically tested wellshakes are a medical food designed to nutritionally support the management of certain medical conditions such as high blood sugar and high triglycerides while providing balanced protein and carbohydrate.

Benefits include:

• Promotes the loss of fat while helping to maintain lean muscle mass

• Provides a low-glycemic-index option with all essential vitamins and minerals

• Dairy-free source of calcium for bone health

• Available in rice or whey formulas, in chocolate and vanilla flavors