Category Archives: Uncategorized

Healthy Greens for St. Patrick’s Day

 

Are you ready to show your Irish pride on St. Patrick’s Day? What began as a religious feast day for the patron saint of Ireland is now an all day festival celebrating Irish culture with extravagant parades and a whole lot of green. incentaHEALTH encourages you to continue to celebrate this St. Patrick’s Day with a whole lot of greens, but maybe a little less green beer and more green leafy veggies!

Leafy greens are one of the most hormonally healing foods in this world because they have the most nutrition per calorie, they keep you satisfied for longer, and the calories are much less likely to be stored as body fat. These foods are natural health boosting and fat burning medicines that you won’t need to purchase over the counter- unless it’s a grocery store counter!

Healthy-Greens-2Healthy Greens 1

Most nutrition per calorie

I hope we can all agree that 250 calories from Twinkies is not the same as 250 calories from Spinach. Calories are very different in foods when it comes to nutrition and keeping our body healthy long-term. The key is nutrition QUALITY. Quality is based on how much nutrition (vitamins, minerals, essential fatty acids, and essential amino acids) you get for the amount of calories you consume.

Keep you satisfied for longer

Leafy greens are packed with high amounts of water, fiber and protein. More water and fiber means bigger food, more stretch, and getting fuller and staying fuller for longer. That is why 200 calories of wet, fibrous celery is more filling then 200 calories of dry, fiber-free gummy bears. A calorie is not a calorie when it comes to filling us up and keeping us full throughout the day. For example, I bet a six-pack of green beer would make you want to grab a pizza later in the day.

Unaggressive in being stored as fat

Leafy greens produce a very small amount of glucose, which is the blood sugar released during digestion to bring energy to cells. Aggressive calories in certain starchy and sugary foods will cause too much insulin to be released. Body fat storage is triggered as a response to eating foods that causes more glucose in our blood stream then we need at one time.

Arugula, Bok Choy, Cabbage, Collards, Dandelion Greens, Kale, Leaf Amaranth, Leeks, Mixed greens, Mustard Greens, Romaine Lettuce, Spinach, Turnip Greens…and the list goes on! Pick a few for dinner this week and celebrate good health and St. Patrick’s Day.


Written by:
Mallory McCormick,  Health Coach

 

 

 

Tips for Staying Active While at Work

 

What’s your reason for not sticking with your New Year’s resolution to become more active this year? For a majority their reason is they are “too busy” and demanding work schedules are the number one culprit. With technology advancements, many jobs have moved from being physically demanding to sedentary. Just because most of us work in an office or a cubical doesn’t mean we can’t continue to keep our bodies fit. Try some of these ideas for staying active while at work and finally get yourself moving toward a true state of health!

Go for a walk break – Set a designated time and get  your co-workers together each day to take a quick 15-20 minute walk around the office building or campus.  

Walking Break                     

Take the stairs – Skip the elevator and take the stairs whenever possible. If it’s too cold to take your daily walk, agree to climb the stairs instead!

Stand at your desk – Try this while on one of those long conference calls you dread each week. You can even add in some squats or calf raises! You may want to mute the phone if you find yourself getting out of breath.

Park further away – Park your car at the top of the parking garage or at the back of the parking lot and enjoy your walk into the office each morning.

Move around the office more – Get up out of your seat and personally deliver messages rather than calling or emailing your coworkers down the hall.

Incorporate activity into your day- Try to incorporate some body weight exercises each day. Set an alarm to go off each hour and take 60 seconds to complete one set of each of the following exercises:

6 Exercises to Do At Work

1. Squats or wall sits – Challenge yourself to see how many squats you can do in one minute or if you can hold your wall sit for an entire minute.

2. Calf raises – You can do these standing or seated. To add resistance while sitting, place a couple books or other heavy object on your knees.

3. Push-ups (on the floor, wall, or desk) – How many push-ups can you do without stopping? Challenge your coworkers!

4. Plank (on the floor, wall, or desk) – Can you hold a plank for an entire minute? As time goes by try improving on your past time!

5. Tricep dips (on your desk or chair) – If you are doing these on your chair make sure it’s secure or backed up to a wall so it does not move.

6. Sit-ups – Many variations of sit-ups can be done in the office. Bring in a towel or yoga mat to lay on.

Written by: Deanne Emig, Health Coach

 

Meet The Health Coaches: Deanne

With the incentaHEALTH program, you have access to personal trainers, by phone or email to talk to or to ask any questions that you may have. We can help with anything from login credentials to program queries and mostly importantly, with any nutrition and fitness advice you may be needing. We are happy to offer exercise suggestions for injuries, meal substitutions for dietary restrictions, or just a friendly ear to listen to when your struggling. Get to know all 3 of us and don’t hesitate to reach out. First up is Deanne:

Name: Deanne Wood

Years with incentaHEALTH: Three

Education: I graduated from Colorado State University in 2007 with a major in Health and Exercise Science, a concentration in Health Promotion and a minor in Business Administration. Go Rams!

Certifications: ACE Certified Personal Trainer, AFPA Certified Nutrition & Wellness Consultant

Hobbies: Snowboarding, wakeboarding, fishing, hiking, traveling, watching football

Health Advice: Switch it up! If you find that you are starting to fall off your current workout routine due to boredom or if you have found that you have reached a plateau, it may be time to give your strength training and cardio routines a makeover. If your body is always presented with the same stressor it will begin to adapt which can eventually result in a plateau. Switching up your exercise routine each month is a good rule of thumb. If you need some suggestions on how to switch up your current exercise routine, contact me and I would love to help!

deanne