To Run, or Not to Run

Running season is upon us, and Southern Oregon is fast becoming a destination for popular runs such as The Color Run deemed the happiest 5k on earth, and more challenging but equally fun foot races and obstacle course races.

Running a 5k, 10k, half marathon or even a full marathon may or may not be on your list of goals, but even if it’s not something that you dream of doing, you can benefit from signing up for your first 5k. Training for a run keeps you motivated, encourages a workout plan that, most likely, is different from what you are already doing, and the feeling of accomplishment will probably have you looking for the next opportunity to do it again!

If you’re already a running fan, then you can train to beat your time, push yourself and possibly work your way up to a half or even full marathon.  But if you aren’t a runner, or even have physical ailments that prevent you from running, you can still benefit from walking a 5k, you will just want to be sure that the event you sign up for is a run/walk.

If you are up for the challenge find a run that interests you (try to give yourself at least 1 week for every kilometer you will be running, 5k- 5 weeks, 10k – 10 weeks etc.)  Here is a sample training program that is very popular and well used with great results:

 

Week

Workout 1

Workout 2

Workout 3

1

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

2

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

3

Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards              (or 90 seconds)
  • Walk 200 yards            (or 90 seconds)
  • Jog 400 yards              (or 3 minutes)
  • Walk 400 yards           (or three minutes)
Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards         (or 90 seconds)
  • Walk 200 yards        (or 90 seconds)
  • Jog 400 yards          (or 3 minutes)
  • Walk 400 yards        (or three minutes)
Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards            (or 90 seconds)
  • Walk 200 yards           (or 90 seconds)
  • Jog 400 yards            (or 3 minutes)
  • Walk 400 yards           (or three minutes)

4

Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile                 (or 3 minutes)
  • Walk 1/8 mile              (or 90 seconds)
  • Jog 1/2 mile                (or 5 minutes)
  • Walk 1/4 mile               (or 2-1/2 minutes)
  • Jog 1/4 mile                (or 3 minutes)
  • Walk 1/8 mile              (or 90 seconds)
  • Jog 1/2 mile                (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile            (or 3 minutes)
  • Walk 1/8 mile          (or 90 seconds)
  • Jog 1/2 mile            (or 5 minutes)
  • Walk 1/4 mile          (or 2-1/2 minutes)
  • Jog 1/4 mile             (or 3 minutes)
  • Walk 1/8 mile          (or 90 seconds)
  • Jog 1/2 mile            (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile                (or 3 minutes)
  • Walk 1/8 mile             (or 90 seconds)
  • Jog 1/2 mile               (or 5 minutes)
  • Walk 1/4 mile             (or 2-1/2 minutes)
  • Jog 1/4 mile               (or 3 minutes)
  • Walk 1/8 mile             (or 90 seconds)
  • Jog 1/2 mile                (or 5 minutes)

5

Brisk five-minute warm-up walk, then:

  • Jog 1/2 mile                 (or 5 minutes)
  • Walk 1/4 mile              (or 3 minutes)
  • Jog 1/2 mile                 (or 5 minutes)
  • Walk 1/4 mile               (or 3 minutes)
  • Jog 1/2 mile                 (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)

Brisk five-minute warm-up walk, then jog two miles (or 20 minutes) with no walking.

6

Brisk five-minute warm-up walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 1 mile                (or 10 minutes)
  • Walk 1/4 mile           (or 3 minutes)
  • Jog 1 mile                (or 10 minutes)
Brisk five-minute warm-up walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

7

Brisk five-minute warm-up walk, then jog 2.5 miles          (or 25 minutes).

Brisk five-minute warm-up walk, then jog 2.5 miles     (or 25 minutes).

Brisk five-minute warm-up walk, then jog 2.5 miles        (or 25 minutes).

8

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

9

Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

The final workout! Congratulations! Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

 

YUZU

A cross between an orange and a grapefruit, Yuzu produces a delightful citrus aroma which creates an uplifting effect.  Soothe and calm your emotions and bring courage to face the day with this lively essential oil.

Suggested Use:

  • Diffuse in home, car or office
  • Apply on abdomen in a circular motion to relieve upset stomach.
  • Place 10-15 dropw in Epsom salts or heavy cream, then pour salts or cream in bath or foot bath.
  • Place 1 drop on palm of hand, inhale vapors 3-5 minutes.

Benefits:

  • Uplifting, feel-good, relaxing scent
  • Improve focus and concentration
  • Relieve stiff joints
  • Immune system support
  • Lymphatic system support

Properties:

Analgesic, antibiotic, antifungal, antiseptic, calmative, diuretic, nervine sedative, stimulant

Chicken with Spinach and Mushrooms

Ingredients

  •  12 oz chicken breast, cut into 1″ pieces
  • ¼ t sea salt
  • ground black pepper to taste
  • 1 cloves garlic, minced
  • 1 can low sodium diced tomatoes, drained
  • 4 C baby spinach
  • 2 C sliced mushrooms
  • 2oz low fat parmesan cheese, grated
  • Cooking spray

Makes 2 servings. Each serving counts as: 1 protein, 1 dairy, 2 Vegetable

Instructions:

  • Season the chicken with salt and pepper.
  • Coat a large nonstick skillet with cooking spray, and place it over medium heat. When it’s hot, add the chicken and cook for 5 to 10 minutes, or until it’s no longer pink and the juices run clear.
  • Remove the chicken to a plate, covering to keep it warm.
  • Add the garlic to the pan. Cook for 2 to 3 minutes, or until the garlic is fragrant.
  • Add the tomatoes, spinach, and mushrooms. Cook for about 3 minutes, or until the liquid is reduced by half.
  • Put the chicken back in the pan and stir. Adjust the seasoning, if necessary. Sprinkle with the cheese just before serving.

 

 

SHOULD I BE TAKING A DIGESTIVE ENZYME?

In order to break down food efficiently and effectively, your body needs a sufficient supply of digestive enzymes. Some of these digestive enzymes come from the pancreas, others are produced in the stomach, while still others are secreted by the salivary glands and glands in the small intestines. Raw foods also contain natural enzymes that make their own digestion easier, but the more foods are refined, the more digestive enzymes your body must produce on its own to assimilate them properly.

As we age, however, our digestive system becomes less efficient and we begin to produce fewer digestive enzymes. As a result, our digestive tract gradually becomes more alkaline and it becomes more difficult for our bodies to completely break down the proteins, fats, and carbohydrates in the foods we eat. This process can lead to a whole host of digestive health problems such as:

  • Acid Indigestion and heartburn
  • Chronic Stress
  • Food Intolerances/allergies
  • Slow digestion
  • Gas and Bloating
  • Abdominal Cramping
  • Constipation

The solution is to re-acidify your intestinal tract and improve your overall digestive capabilities by supplementing with Wellzymes. Here’s how:

Take two Wellzyme tablets about 30 minutes before meals and one to two more about 10 to 15 minutes following a meal.

Each day the body produces thousands of enzymes which the body uses in all chemical actions and reactions. Digestive enzymes are produced in the mouth, stomach, pancreas and small intestine and are responsible for breaking down food into components that can be absorbed, transported, metabolized and eliminated effectively. The enzymes in wellzymes work synergistically ensuring that all aspects of the digestive process proceed efficiently.

Lactase

Lactase breaks down disaccharide lactose (milk sugar) into glucose. Lactose malabsorption (intolerance) is characterized by a lactase deficiency. Bloating, cramps, diarrhea, and other symptoms can be seen in about 50% of all lactose malabsorbers. Some studies have shown that women who do not digest lactose efficiently are more likely to show signs of PMS and mental depression. Researchers suggest that high lactose concentrations in the intestine (not digested and properly absorbed) may interfere with L-tryptophan metabolism and serotonin availability.

Lipase and Protease

High lipase-containing supplements have been shown to alleviate symptoms of steatorrhea (fatty stools due to pancreatic insufficiency) and high protease-containing supplements have been shown to benefit individuals with chronic pain associated with pancreatic insufficiency.

  • Acid Indigestion and heartburn
  • Chronic Stress
  • Food Intolerances/Malabsorption
  • Slow digestion
  • Gas and Bloating
  • Abdominal Cramping
  • Constipation

Of course, no amount of supplementation will substitute for a healthy diet and regular exercise, but taking a digestive enzyme will help to ensure that the care that you take to choose foods that will improve your health will benefit you to the fullest extent!

 

Proper Digestion and Detoxification

Even though you are eating on the new well plan, changing habits can be somewhat stressful and temptations abound.  Eating overly-processed or unhealthy foods can cause uncomfortable digestive issues and cause damaging toxins to bid faster in the body.  This may be more noticeable if you have been eating well.  There are ways the new well can help you minimize some of these harmful effects.

Digestion
love your body

Overeating  and eating heavily processed foods can cause our bodies to struggle with proper digestion resulting in gas, bloating, constipation, irritable bowel, weight gain, cellular starvation, food cravings and bulging bellies.  Also, after the age of 25 we begin to lose digestive ability making the eating of certain foods harder to handle, and this problem gets worse as we continue to age.

If food is not properly broken down small enough to enter into the cells, your cells starve for nutrients and you crave more (probably unhealthy) foods, or quick jolt foods.  You gain weight as a result because your body at a cellular level is starving for nutrients.

Taking a high quality digestive enzyme like Wellzymes is a fast, easy way to aid the digestive process.  This enzyme uses a bi-phase breakdown of nutrients so they are tiny enough to get into your cells.  This keeps gas at bay by stopping fermentation in the intestines.  Proper breakdown of nutrients eliminates food cravings.  The goal is to break down fats, carbohydrates and proteins completely, giving immediate relief of some symptoms.

Detoxifying your Colon

We take in more toxins today than our bodies are able to handle.  Toxins enter our bodies through the air we breathe, the food we eat, the water we drink, and even the toiletries we use.  Our bodies can become overwhelmed with this overload of toxins, so the toxins are stored in our fat cells.  If digestion has been poor, we may have a build-up in our intestines, making toxins even more difficult to eliminate.  This build up can clog or corrode our lymph system and bog down or thicken our blood.  All of this makes us feel sluggish, bloated and can even affect our mood.  But it goes even deeper than that, too many toxins in without a way of getting them out quickly enough has a synergistically harmful effect, causing free radical increase and speeding the aging of cells.

It is important to eliminate toxins whenever possible and to aid the systems already in place to function more efficiently (liver, kidneys and bowel).  Wellcleanse pulls toxins out of the body via the bowel, and can work well to help keep our body’s natural detoxifying process, without causing dependency.

How Does Exercise Affect Your Immune System?

sneezeBattling another cough or cold? Feeling tired all the time? Taking a daily walk or following a simple exercise routine a few times a week may help you feel better. Exercise not only helps your immune system fight off simple bacterial and viral infections, it decreases your chances of developing heart disease, osteoporosis, and cancer. We don’t know exactly how exercise increases your immunity to certain illnesses, but there are several theories.

  • Physical activity may help by flushing bacteria out from the lungs (thus decreasing the chance of a cold, flu, or other airborne illness) and may flush out cancer-causing cells (carcinogens) by increasing output of wastes, such as urine and sweat.
  • Exercise sends antibodies and white blood cells (the body’s defense cells) through the body at a quicker rate. As these antibodies or white blood cells circulate more rapidly, they could detect illnesses earlier than they might normally. The increased rate of circulating blood may also trigger the release of hormones that “warn” immune cells of intruding bacteria or viruses.
  • The temporary rise in body temperature may prevent bacterial growth, allowing the body to fight the infection more effectively. (This is similar to what happens when the body has a fever.)
  • Exercise slows down the release of stress-related hormones. Stress increases the chance of illness.

While exercise is beneficial, be careful not to “overdo” it. People who already exercise regularly are cautioned not to develop too vigorous a workout program in the hopes of increasing the immunity benefits. Heavy, long-term exercise (such as marathon running and intense gym training) could actually decrease the amount of white blood cells circulating through the body and increase the presence of stress-related hormones.

Studies have shown that the people who benefit most from starting (and sticking to) an exercise program are those who go from a sedentary (“couch potato”) lifestyle to a moderately energetic lifestyle. A moderate program can consist of:

  • Bicycling with the children a few times a week.
  • Daily 20 – 30 minute walks.
  • Going to the gym every other day.
  • Playing golf regularly.

Exercise can help us feel better about ourselves, just by making us feel more energetic and healthier. So go ahead, take that aerobics class or go for that walk — and feel better and healthier for it!