Gym Update
While signs appear to suggest we may be starting to see downward trends in cases and percent positivity, we're plateauing at near record high levels. Our hospitals are under strain with the Montfort actually having to divert ambulances elsewhere and where talk has included actually having to shut the ER temporarily due to the number of staff who are off with COVID. Consequently our gym reopening for in person fitness will remain on hold. Hoping for a more positive update next month.
Yoni Freedhoff
Medical Director
|
Thai Yellow Chicken Curry With Potatoes
An easy hearty yet healthy recipe for days when you are craving a comfort-meal!
Servings: 6
Ingredients:
- 1 tablespoon of oil
- 1/2 medium yellow onion
- 1 pound of boneless skinless chicken breast
- 1/3 cup of yellow curry paste
- 10 medium potatoes
- 1 3/4 cups of coconut cream
- 1/2 cup of water
- 2 teaspoons of fish sauce
- 12 tablespoons of brown sugar
Instructions:
- Heat the oil in a large pot over medium low heat. Add the onions and sauté until fragrant and soft. Add in the chicken and curry paste and sauté for 3-5 minutes. Add in the potatoes and stir to coat with the curry paste.
- Stir in the coconut cream and 1/2 cup of water into the pot and simmer for 20-30 minutes or until potatoes and chicken are fully cooked. Add water to desired consistency.
- Sir in fish sauce and brown sugar. Serve over rice.
Nutrition Information (For 1 serving)
- Calories: 461kcal
- Fat: 16.9g
- Carbohydrates: 53.7g
- Protein: 24g
- Fiber: 6.6g
- Sugar: 3.5g
Kelly's
Move of the Month
5-effective AFTER run or walk stretches
Spring Self Care
Simple ways to show yourself a little extra love this spring.
Soak up some vitamin D: The days are feeling longer, and the snow is slowly melting; it’s the perfect time to get outdoors for some sunshine and fresh air. Don’t forget your sunscreen!
Create a new morning routine: Fill your morning with habits that will help you to begin the day with a meaningful mindset. This might mean eating a balanced breakfast, enjoying a cup of tea, or cuddling your cat.
Swap out your winter wardrobe: It’s officially time to put your boots and jackets back into storage. This can be a productive and satisfying was to say goodbye to winter and hello to spring.
Treat yourself to a new house plant or a bouquet of fresh cut flowers: There are many benefits to spending time in nature; why not bring nature inside your home or workspace.
Stay hydrated: Find new ways to stay hydrated this season and make the everyday habit of drinking water more exciting and delicious. Great options include fruit infused water or homemade iced tea.
How will you practice self-care this spring?
|
 A Dietitian's Strategies
How to Spot False Heath Claims
“If a box tries to convince you its contents are healthy, there’s a great chance that they’re not.”
- 𝐘𝐨𝐧𝐢 𝐅𝐫𝐞𝐞𝐝𝐡𝐨𝐟𝐟
𝐀𝐦𝐛𝐢𝐭𝐢𝐨𝐮𝐬 𝐩𝐫𝐨𝐦𝐢𝐬𝐞𝐬
If a single product claims it will improve your hair, gut health, athletic performance, energy levels, and help you age well...you can quickly put it back on the shelf.
𝐀𝐥𝐥-𝐢𝐧-𝐨𝐧𝐞 𝐬𝐨𝐥𝐮𝐭𝐢𝐨𝐧
“Provide your body with everything it needs in just one scoop” - Athletic Greens
Companies that claim their powder can provide your body with everything it needs in just one scoop are misleading and wrong. The human body is complex, and our health is based on many factors that are unique to each individual.
𝐁𝐮𝐳𝐳 𝐰𝐨𝐫𝐝𝐬
Immune boosting, antioxidant rich, detoxifying, no additives, vitality, pesticide free...
Sure, these are all positive sounding attributes. However, food marketing is clever at utilizing trending words to get you to purchase their product! Think critically before you toss it in your cart.
𝐏𝐫𝐨𝐦𝐢𝐬𝐞𝐝 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬
While over-the-counter diet pills, supplements, and products seem to be slowly becoming a thing of the past, there are certainly still a few lingering on the shelves. Such products are not evidence-based and can even be harmful. A trusted health professional is your best resource when it comes to weight loss
.
𝐃𝐨𝐧’𝐭 𝐛𝐞 𝐚𝐟𝐫𝐚𝐢𝐝 𝐭𝐨 𝐜𝐚𝐥𝐥 𝐁𝐒
Do you have any helpful tips to resist buying into the expensive world of health and wellness products? Let us know in the comments below
|
|
Kelly's Fitness Files
May
Quote of the Month
"Everyone is an athlete. The only difference is that some of us are in training, and some are not."
- George Sheehan
ZOOM Fitness
Class Schedule
Monday:
- 7:00am-7:45am (Carley)
- 9:30am-10:15am (Kelly)
Tuesday:
- 9:30am-10:15am (Kelly)
- 12:00pm - 12:20pm (Kelly 20 min Strength Circuit)
Wednesday:
- 7:00am-7:45am (Carley)
- 9:30am-10:15am (Kelly)
- 12:00pm - 12:20pm (Kelly 20 min Strictly Stretch)
- 4pm-4:45pm (Kelly)
- 6:00pm - 6:45pm (Pre/Post Surgical Class)
Thursday:
- 9:30am-10:15am (Kelly)
- 12:00pm - 12:20pm (Kelly 20 min Strength Circuit)
Friday:
Me? Learn to Run? Why not?
Spring is FINALLY here! This is a great time to get outside…
Have you thought about trying a Learn to Run Program?
Do you already walk regularly?
If so, why not throw in a couple of run intervals into your walks? For example: “Run to the next driveway”, “Run to the next mailbox.”
Maybe you are a person who needs a bit more structure. If so, you can follow the program below:
THE PROGRAM
| WEEK # |
MINUTES RUNNING/WALKING |
# OF CYCLES |
| 1 |
Run 1 minute/Walk 2 minutes |
7 |
| 2 |
Run 2 minutes/Walk 2 minutes |
5 |
| 3 |
Run 3 minutes/Walk 2 minutes |
5 |
| 4 |
Run 5 minutes/Walk 2 minutes |
4 |
| 5 |
Run 7 minutes/Walk 3 minutes |
3 |
| 6 |
Run 9 minutes/Walk 2 minutes |
3 |
| 7 |
Run 10 minutes/Walk 1 minute |
3 |
| 8 |
Run 13 minutes/Walk 2 minutes |
2 |
| 9 |
Run 15 minutes/Walk 1 minute |
2 |
| 10 |
RUN 30 MINUTES!! |
1 |
*Download the free timer: Simple Interval Timer. For week #1, set the timer for 7 sets of 1 minute action/ 2 minutes break.
Perhaps you cannot run for a full minute? Why not run for 30 seconds?
A run/walk program is one of the safest, most efficient ways to learn how to run.
This program can be done outside or on a treadmill. All you need is a pair of running shoes.
First, a few RULES to help with your success in learning how to run:
- Always warm up 3-5 minutes (minimum) before you begin your first run interval. This is typically a brisk walk.
- Always cool down with some stretches at the end of your workout.
- Try to complete the workout 3 x week on non-consecutive days. People “quit” because they do not maintain consistency. If you don’t get the workout done 3 x week, do not progress to the following week.
- Repeat a week if you are not ready to move on. Maybe you end up doing week 1 for 2 or 3 weeks? (What’s wrong with that, exactly?)
*Please let me know if this is something you are going to try. I am here to help!
The Art of Balance
“If someone could only see your actions and not hear your words, what would they say are your priorities?”
- James Clear
KEEP A TIME DIARY - Your schedule reflects how you’re prioritizing the activities in your life. Track your time for a couple weeks to find out if it’s consistent with your goals and values.
Without judgment, ask yourself if your schedule reflects your true priorities.
Track your day in 15-minute increments
- 7:00 - 7:15 woke up; brushed; teeth; washed face
- 7:15 - 7:30 checked Instagram
- 7:30 - 7:45 still on Instagram
- 7:45 - 8:00 made coffee ..
BALANCING PRIORITIES -
You’ve decided to make your health a priority in your life. You’re going to work out regularly, eat “right”, and manage your stress. There’s only one problem; what about all the other priorities in your life?
The first step toward changing your priorities is to assess your existing ones.
If you have no personal time to begin with, you may resent your fitness program before you even start. If your family and friends are currently feeling neglected, you’re adding a new commitment is bound to cause resentment.
Rate how balanced your life is in each of these priority areas, then answer the two questions that follow:
| |
GOOD |
GREAT |
NEEDS IMPROVEMENT |
| FITNESS |
|
|
|
| NUTRITION |
|
|
|
| RELAXATION/QUIET TIME |
|
|
|
| FAMILY |
|
|
|
| FRIENDS |
|
|
|
| FUN/PLEASURE |
|
|
|
| PROFESSIONAL LIFE |
|
|
|
| FINANCES |
|
|
|
| PERSONAL GROWTH |
|
|
|
- What specific things can I do to correct the areas that are out of balance (ex: call my brother once a week, work with a dietitian, revive a neglected hobby)?
- How will I integrate my planned changes with the other priorities in my life (ex: include family in my fitness plan, plan new activities into my budget)?
After you have assessed your out-of-balance areas and determined ways to correct them, your healthy new habits will have a much better chance of surviving.
“Living a balanced life is like surfing. You ride the waves of circumstance and try to stay balanced, but sometimes you get knocked off your board and go under. That’s part of life. You just get back up and try again”.
There are things, however, that can help you get back on that “board”:
Write things down: Write your daily, weekly, and monthly goals in your journal, day timer, or phone organizer. Schedule all your priorities: fitness time, grocery shopping, and meal prep, relaxation, and family time.
Think “no matter what…”: For each day, week, and month, put some priorities in a “no matter what” category: “I will exercise no less than 4 times this week, no matter what” or “I will take at least 20 minutes of quiet personal time each day, no matter what.”
Set Rules: Set the number of overtime hours you will work, or when you will and will not answer your phone and emails. Of course, some circumstances may create exceptions, and you need to be flexible. But guidelines will give you a standard for making decisions that align with your values and goals.
Create “sacred time”: Create pockets of time that cannot be compromised by any other obligations. For example: “every Friday night is family activity night.”
|
Stay Connected!
The BMI team posts regular updates on Facebook and Instagram, including delicious recipes, healthy snack ideas and answers to some of the most commonly asked questions.
|
|
