01 February 2014

rehefitness newsletter June 2013

Fit Fact

Work Your Workout

We've all thought it at one point or another, "this job is killing me!” And beyond the office drama and water cooler politics there actually is some truth to that. Physical inactivity, is killing you, slowly. The US Department of Health and Human Services tells us that more than 80 percent of adults do not meet the guidelines for both aerobic and muscle-strengthening activities. This is important because regular physical activity can improve the health and quality of life of Americans of all ages, regardless of the presence of a chronic disease or disability (Physical Activity).

But you're probably thinking, I'm already too busy I can't find any extra time to get to the gym during the work week. It is actually pretty easy to get more movement in your day with daily activities you're already doing. Say that each day you drive to your office and park as close as possible. Instead, park further away; that extra bit of walking each day will really add up. Now that you're inside your building, do you usually take the elevator? Take the stairs up! That'll really give you a good workout. If you have bad knees you can take the elevator down but if you're in tip top shape, take the stairs down. This is a bit of exercise you can conveniently add to your day. I scoured the web and found this useful list of exercises that you can do while at your office. Check it out: 10 Exercises to Do at Work That Don't Make You Look Silly.

"Physical Activity." Healthy People 2020. US Department Of Health And Human Services, 10 Apr. 2013. Web. 15 June 2013. <http://www.healthypeople.gov/2020/topicsobjectives2020/overview.aspx?topicid=33>.

Nutrition Nugget

What Are Whole Grains?

Have you ever wondered what whole grains are? Have you ever wondered why some people make such a big deal about whole grains? The Harvard School of Public Health breaks it down for us, stating that whole grains have a tough, fibrous outer layer called bran that protects the inside of the kernel. The interior contains mostly the starchy endosperm. Its job is to provide stored energy for the germ, the seed's reproductive kernel, which nestles inside the endosperm. Why does that matter? Well, the germ is rich in vitamins, minerals, and unsaturated oils. These are important because there is a connection between eating whole grains and better health such that whole grains reduce your risk for cardiovascular disease, type 2 diabetes, cancer, and the list goes on.

It is easy for you to find out if the grains you are eating are whole. Just check the ingredient label. If the first ingredient of your sandwich bread says "whole wheat flour", congratulations! That there is a whole grain.

So, you're probably thinking if whole grains are good for me, enriched grains are even better, right? Wrong. Food labeling is still a tricky and confusing process. Grains that have the first ingredient labeled as "enriched" are not as good for you as the "whole grains". These "enriched" products should really be labeled as "deriched" because they have all the ingredients removed and then add some of the important ones back in. So opt for whole grains whenever possible and you'll be making a step in the healthy direction.

Harvard. "Health Gains from Whole Grains." The Nutrition Source. The President And Fellows Of Harvard College, 2013. Web. 15 June 2013. <http://www.hsph.harvard.edu/nutritionsource/health-gains-from-whole-grains/>.

Thanks for making this a part of your day. Have you got questions that you'd like answered? Have you got questions about personal fitness and nutrition that you'd like answered? I might be able to answer them here in future issues of this exclusive email newsletter. Send me an email and I'd be happy to answer your questions!

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