Get Happy with Water by Healthy 100

A fascinating study recently published in the Journal of Nutrition found that dehydration may be messing with your serenity. Researchers had 25 young women take part in a treadmill test -- half of whom were given water. Those without access to water bottles became mildly dehydrated. This caused an 8% increase in feelings of anger/hostility, a 19% increase in disturbed mood and a 55% impairment in their ability to concentrate (loss of focus).

While dehydration can lead to temporary weight loss (the women in this study registered an average temporary drop of 1.9 pounds), it can sabotage your diet longer term. For one thing, thirst is often mistaken for hunger, making it difficult to avoid temptation. Drinking water may even elevate your metabolic rate -- and help you eat less (UNC research found that those who drank at least 7 cups of water daily consumed 200 fewer calories). Another study found that drinking two cups of water before meals resulted in 44% more weight loss. By regulating the viscosity of your blood, adequate water intake may also reduce your risk of fatal coronary heart disease.

In addition to drinking up, other natural, healthy mood-boosting tips include:

- Aerobic exercise to release mood-enhancing brain chemicals.
- Hanging out with positive, happy people.
- Increasing folate intake with beans, spinach and asparagus.
- Meeting vitamin D needs with responsible sun exposure.

First Things First: Building a Solid Running Base by Susan Paul, MS

The key to successful, injury-free running that allows us to meet our performance potential is building a solid running base. A solid running base means aerobic conditioning for the cardio-respiratory system and also conditioning or hardening of supporting structures like muscles, tendons, ligaments, bones, and fascia. A running base is the foundation for all running goals. By building a solid, strong running foundation first, you will reap the benefits.

Base miles are run between 60 to 75 percent of your maximum heart rate. These miles are called “base” miles because they are the “base” or the foundation of a runners’ training program. These runs should feel comfortable and be run at a steady pace. Runners should be able to carry on a conversation while running at this pace.

From a physiological standpoint, base miles are important because they gradually turn our bodies into lean, mean, running machines. Base miles build aerobic conditioning, develop slow-twitch oxidative muscle fibers, increase blood volume, and expand glycogen stores. These low-intensity miles strengthen connective tissue, ligaments, and tendons; therefore, making you stronger and less prone to injury. Base mileage runs also enhance our body’s ability to burn fat as fuel.

Be a smart runner, start at the beginning and build your aerobic base first before hitting the track or tackling distance. After 10 or 12 weeks of aerobic base building runs, you will be ready to achieve your running goals whether they be running faster or running longer.

It will soon be summer and that means it’s almost time to begin training for the fall and early Winter Marathons from Chicago to Disney. Disney, already? Seriously? Yes, we start training in June for these marathons because this allows time to lay down a base before the ramping up to marathon mileage.

Join us for training! Check our MarathonFest for more information.


Rules to Train By

1. Know your base pace. Base miles should be run at a steady, comfortable, conversational pace. For runners using a heart rate monitor, base pace should be about 60 to 75% of your maximum heart rate.

2. Plan your increases. Jack Daniels, noted Exercise Physiologist, suggests adding one mile per week for each running workout you do per week. So if you run four times a week, you can add up to four miles to your weekly mileage. When increasing your weekly mileage, you must train at your new weekly mileage level for three weeks before increasing your mileage again.

3. Be patient. Devote a minimum of 10 to 12 weeks of base mileage runs to build a solid foundation.

4. Tempo runs. Advanced runners can include some tempo runs as part of their weekly mileage. Tempo runs can be 15% of your weekly total mileage during the base building period. Tempo runs are generally done between 75 to 85% of your maximum heart rate.

Feel Good About Vitamin C

Know someone who’s feeling “the blues?” Bring them a big mood-boosting bunch of vitamin C-rich fruit and vegetables. New research found a rapid and dramatic improvement in the emotional state of hospitalized patients who increased their vitamin C intake.

In a study recently published in the journal Nutrition, Canadian researchers assigned 34 patients (ages 50-83) to either a high-vitamin C or high-vitamin D regimen, monitoring patients’ moods over the course of 7 to 10 days. Mood scores were determined by a questionnaire of 30 questions. Blood levels of vitamin C rose, as expected, while mood disturbances declined by an amazing 34%. Patients taking vitamin D supplements enjoyed no mood improvement, even though previous research has found lower levels of vitamin D among seniors reporting more symptoms of depression.

While this study used over eight times the RDA of vitamin C, it’s not as hard as you might think to push your C levels through the roof with whole food sources. Look how much a cup of each of the following contributes to your vitamin C needs:
Red Bell Pepper................320%
kiwi..........................................280%
Broccoli.................................170%
Oranges................................160%
Papaya....................................140%
Pineapple..............................130%

In addition to moderating the grumps, vitamin C yields a multitude of other benefits, including improved brain performance, enhanced fat burning, better skin condition, stronger bones, and reduced inflammation.
Bonus: Feeling melancholic? Check your folic. Tufts researchers found folate deficiencies in a large proportion of those recovering from depression. Top folate sources include beans, spinach, beets, artichokes and Brussels sprouts.

Florida Hospital wants to help you live to a Healthy 100. Have you ever thought that you could live to be 100 years old? How about being 100 years old and still doing the things you love?

It may sound unbelievable, but at Florida Hospital, we are on a mission to help you do just that. Through support and education, we want to help you kick-start your journey to living a healthier, happier life. You’re already committed to a lifestyle that supports a healthy mind, body and spirit, why not become a Healthy 100 member? Visit www.healthy100.org

The Tom Scalise Leadership Award for Workplace Wellness

Formerly known as The Tom Scalise Excellence in Achievement Award, the Leadership Award is awarded to the CEO/Top Manager that exemplifies workplace wellness.
Nominations are accepted by all employees and the winner will be announced at the Corporate 5k start line.

The recipient receives: $1,000 charitable donation to a local non-profit of choice that supports health and wellness in Central Florida.
Nomination Deadline: March 15th 2012

Nominate your CEO/ Top Manager: Email your nomination to corporate5k@trackshack.com

2011 Leadership Award: Pete Barr, Jr
Company: Fry Hammond Barr (FHB) is a full-service advertising, public relations and interactive marketing agency. FHB is a privately held, family-owned company with ownership held by FHB Chairman Pete Barr Sr. and President + CEO Pete Barr Jr.

Running Through the Holidays

By Susan S. Paul, MS
Track Shack Fitness Club Program Director

The holiday season is upon us and while we look forward to this very special time of year, it can also be very stressful. Parties, late nights, travel, family, community and social obligations, on top of an already very busy schedule, produce stress. Disruption to our normal routine also creates stress. At a time when we need our running the most to deal with this increased stress, we have little time available due to the extra demands of the holidays, so what’s a runner to do?

Some runners feel pressure to give up their training through the holidays and wait until after the New Year to resume running when life calms down. However, beginning with Thanksgiving, the Holiday Season extends into January, giving us almost two months of celebration. If you give up training for this period of time, you could easily lose as much as 30% of your cardiovascular fitness. And, if that wasn’t bad enough, sacrificing your training routine can result in even more stress! Exercise serves as a healthy stress outlet. In addition to training issues, the holidays also mean late nights with excess food and alcohol. It’s no wonder the average person gains 5 pounds between Thanksgiving and the New Year! So, how can we enjoy the season without blowing a year’s worth of training? Here are some tips to help you survive the holidays with your running, waistline, and sanity intact! Enjoy!

TEN HOLIDAY FITNESS TIPS:

1. Keep running a priority. It creates more stress if you drop it completely.

2. Schedule your runs or workouts in advance. Look at your upcoming week and write in your runs.

3. Maintain your fitness. Focus on maintaining your fitness rather than improving it through
this busy time of the year. This will help reduce your stress level by relieving some pressure on you. By running three days a week, you can maintain your current fitness level, relieve stress, and have time to meet holiday obligations.

4. Some running is better than no running at all! Don’t skip a run, even if you have to cut it short. If you only have time for a short run, warm up and then increase the pace. By increasing the intensity, you increase the effectiveness of the workout. Something is better than nothing.

5. Be flexible! Run at different times of day, if necessary. Or, suggest attending an exercise class together rather than meeting for drinks and dinner.

6. Drink lots of water. Aim for a gallon a day. In social settings, drink two glasses of water for every alcoholic beverage. Example: one glass of wine followed by two glasses of water.

7. Eat before going to the party. Try a protein snack like a cup of Greek yogurt, deli turkey, or a protein shake.

8. Exercise portion control. This is much easier to do if you eat before going to the party! Holiday foods are delicious, but usually very fattening; eat them in small amounts.

9. Offer to bring something to the party or the office. Bring a healthy food or snack that you will enjoy eating; others will appreciate it too!

10. Stay Motivated! Rather than get discouraged or overwhelmed, keep motivated through the holidays by registering for a race or a training program after the first of the year. Having a goal will help keep you on track through the season. Look at Track Shack’s website for information on upcoming races and training programs.

‘Tis the Season for Living Well

Contributed by Seasons 52

This is truly the season for living life to the fullest. But living well also includes the things we do to make our lives better. Like getting and staying in shape. And nurturing ourselves with flavorful, healthy foods. Since you’re reading this blog, you’re most likely already getting the exercise you need (and hopefully we’ll see you at the Seasons 52 Park Ave. 5.2k on January 21st.) So we’d like to offer you some creative and simple ways to live well via your kitchen this season, courtesy of Seasons 52 Executive Chef Clifford Pleau.

We begin with the creamy dips that are a must for any holiday party, and the rich sauces that add such depth to your favorite entrées. Chef Pleau encourages you to keep dipping and pouring—it’s the holidays, after all—but consider replacing the heavy, high-fat ingredients with nonfat cottage cheese, nonfat sour cream, nonfat yogurt or silken tofu. You’ll dramatically reduce the fat and calories, and it’s likely your guests won’t even notice the difference.
Another way to lighten things up is to eliminate the need for buttering or greasing pans before baking by coating your pans with extra virgin olive oil applied with a spray bottle—it coats evenly and reduces the amount you need to use. Or, if you prefer to go even lighter, consider using non-stick pans that require no pre-baking prep at all.
And then there are wonderful things you can do with vegetables. Roasting brings out the boldest flavor in vegetables, and roasting them in their jackets concentrates their flavors even more. (It also helps to lock in the nutrients.) Beets, carrots, onions, and plum tomatoes all taste better roasted, if we do say so ourselves, and make a wonderful accompaniment to so many holiday dishes.
It might seem counterintuitive at this time of year, but one of Chef Pleau’s most helpful tips is to keep flavors simple. Overloading a dish with too many ingredients may only confuse the palette. That’s not to say you shouldn’t combine flavors in creative ways, but sometimes less really is more.
This is a joyful time of year. A time to look back fondly at the year that was, to celebrate the holidays at hand, and to look ahead to the year to come. It is our wish for you that this year was memorable, that these holidays are festive, and that next year finds you living well. From all of us at Seasons 52, best wishes to you and yours.

ZESTY RED PEPPER SAUCE
(creamy / low fat)
Ingredients:
1 cup red pepper, roasted & pureed
1 cup cottage cheese, low fat
1 tablespoon cumin seed, toasted & ground fine
1 teaspoon blackening spice
¼ cup lime juice, fresh (2 each)
1 teaspoon salt
1 tablespoon Chipotle Tabasco

Procedure:• Prepare fresh roasted and peeled peppers or use a drained jar of pimientos. Place all ingredients in a blender or food processor. Blend until smooth. Store in the refrigerator until ready to use.

Notes:
This recipe serves as an excellent dip for artichokes and grilled vegetables, a sauce for grilled chicken and fresh fish or a dressing over a tossed greens salad.
Makes: 16 oz

Healthy 100 Article: Live, Active and Strong

Yogurt has received a lot of attention lately because it contains two nutrients that are important for overall health: probiotics, a class of healthy bacteria that live in the bowel; and calcium, necessary for strong bones and teeth.
 


Probiotics such as Lactobacillus can help digestion and boost immunity. They can help people cope with the diarrhea associated with antibiotic treatments, prevent yeast infections, treat irritable bowel syndrome and fight eczema in children. A limited Swedish study in 2005 found that people given L. reuteri missed fewer days at work from gastrointestinal or respiratory illnesses than people in a control group.



Calcium’s benefits extend beyond building healthy teeth and bones, and reducing the risk of osteoporisis. It helps the nervous system and muscles work properly, and helps blood clot effectively. It also protects against certain cancers (including those of the colon and breast), acts to reduce blood pressure and, according to a 2003 University of Tennessee study, may even help you lose weight.


It’s easy to include probiotic- and calcium-rich yogurt in your diet. Make sure the yogurt has probiotics by checking the label for “live cultures.” And if you favor flavored yogurts, read labels carefully to find brands that limit added sugar.