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LOCATION: Saint Phillip AME Church
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1st Annual Fitness On Track Wellness Fair

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Here are some reasons to go spring shopping!

Sports bra. Look for a bra that is made with a little bit of Lycra for extra (but not too much) stretch, and with wicking material to soak up moisture and keep you dry. Many women like a supportive bra with a T-back or racer-back design that will prevent the straps from slipping off the shoulders. And don’t just guesstimate your size—be sure to try on the bra before you buy it. Once you find a bra you like, you may want to pick up several in a variety of jazzy colors.

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Several pairs of socks. Shell out for good socks and you won’t be sorry, since they help protect your feet from blisters. Socks made from polyester or acrylic are recommended since they wick away moisture. Avoid 100% cotton socks, since they won’t keep your feet dry, and buy all your socks in the same color so you can mix and match if a sock or three are eaten by your dryer.

Sneakers. If you like to walk for exercise, opt for a walking-specific shoe that is flexible and made with breathable mesh. The best walking shoes don’t add a lot of bulk and can provide the right support for your feet. Check that they have what’s known as a semi-curve (the shape of the outsole) with soft cushioning. Avoid buying rocker bottom-type walking shoes. While some people feel that these shoes encourage them to get out and move more, they can aggravate chronic hip and back problems and have not been proven to be any better than conventional walking shoes. If you opt for biking or tennis, buy a shoe that is specific to that sport.

Spring jacket. A waterproof jacket offers protection from wind and rain. Just make sure it’s light and loose enough so you can add layers of clothes under it, depending on the weather. Of course, you’ll want to buy one in your favorite happy spring color! If you opt for a waterproof pullover hoodie, choose one that has a wide V-neck that lets you remove it easily if you grow too warm, as well as deep pockets to hold your keys and other small essentials. Both the pockets and the hood can lend extra warmth if the unstable spring temps take a downturn. A

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Gym bag. Even if you don’t go to the gym, it’s great to have a bag in which to stash all your workout-related gear so you don’t have to hunt for it when you’re ready for some exercise. A water resistant material will help protect your bag from spilled water bottles and shampoo. Other features to check for include padded straps, a special cell phone pocket, a pouch for dirty laundry, and interior mesh pockets to separate all your stuff.

Get prepared early this spring!

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Fitness on Track

Inspirational+ VITAMIN

Harvest HEALTH

Plant Three Rows of Peas:

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Plant

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in your garden because you reap what you sow

By: Sandy Rogers

Fresh Herbs: Boost taste buds and your health!

Pete’s Corner
Fresh Herbs: Boost taste buds and your health!

In Pete’s garden you’ll find all sorts of veggies and herbs. Some of his favorites are Lemon Thyme, Rosemary, Thyme, and Basil. Here’s why:

LEMON THYME

Medicinal: promotes relaxation, relieves muscle spasms, boost immune system, ease digestion

Flavor: a soft herbal thyme flavor along with a subtle essence of lemon
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ROSEMARY

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reliever, helps with arthritis, serves as anti-inflammatory, boost immune system, and improves circulation

Flavor: a combination of basil and sage in taste with a pine-like fragrance

A Few Quick Serving Ideas:
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  • Wonderful herb for seasoning chicken and lamb dishes
  • Add to tomato sauces and soups
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THYME

Medicinal: helps with respiratory problems including coughs, bronchitis, and

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Flavor: Thyme has a subtle, dry aroma and a slightly minty flavor

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  • Add thyme to your favorite pasta sauce recipe
  • Fresh thyme adds a wonderful fragrance to omelets and scrambled eggs
  • Hearty beans such as kidney beans, pinto beans and black beans taste exceptionally good when seasoned with thyme
  • Season soups and stocks by adding fresh thyme

 

BASIL

Medicinal: helps with natural anti-inflammatory, helps to reduce stress, tooth aid,

and respiratory disorders

Flavor: Basil has a sweet, herbal bouquet

A Few Quick Serving Ideas:

Stop Bloating

 

Check out these easy ways reduce bloating:

Weight Loss Facts People Don’t Realize

It is no secret that one of the keys to losing weight is lowering your fat intake and making sure you get plenty of exercise.

However, people forget they have to pay attention to every little thing that goes into their body. You may be surprised at what you find.

 

Sugar Contained in Drinks

A lot of people don’t pay much attention to what they drink when they are trying to lose weight. However, did you know you can easily consume 800-1,000 calories and loads of sugar per day just from what you drink?

Be careful. Even though certain fruit drinks try to persuade you with their “High in Vitamin C plugs”, make sure you read the labels.

Some of them are high in fructose and may contain as much as 30-40 grams of sugar in one serving. That is a heck of a lot of sugar for one drink – especially when experts recommend you only have 48 grams in a day.

Soda is another drink packed with sugar. Don’t be fooled by the 0 grams of fat on the can. Keep reading a little further and you’ll see that a regular 12 oz. Pepsi, for example, contains 41 grams of sugar. Not good.

Those thirst quenching, super-sized 20-ounce sodas

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you get through the drive-thru of some fast food chains can contain as much as 67 grams of sugar, while the 36-ounce versions average about 117 grams. That’s 27 teaspoons and more than four times the recommended daily allowance.

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Some people believe when they are dieting they can eat all the fruit they want because it’s healthy and natural. After all, an apple a day keeps the doctor away, right?

One thing you may fail to realize is that fruit contains a lot sugar. Even though it’s natural sugar it can still cause weight gain if you eat too much and do not burn it off.

The more active you are, the less you need to be concerned about the amount of sugar in fruit. However, you should be aware that it can prevent you from losing weight if you eat too much of it.

Fruit is a carbohydrate and anytime you consume excess amounts of this food group, your body will turn it into fat.

Don’t get me wrong, it’s much better to snack on a piece of fruit than a chocolate bar, just remember to limit your servings in a day.

Sodium

Sodium doesn’t just come in salty foods like pretzels and popcorn. It’s also commonly used to preserve foods. So you can find sodium in anything from canned foods, frozen dinners, packaged pudding, luncheon meats, to your favorite Chinese restaurant dishes, processed cheese and even dairy products.

It can be deceiving because a lot of people don’t think about sodium if their food doesn’t taste salty. They also don’t realize that sodium may also cause you to store more weight around the mid section.

Always read labels and find out the sodium content. You should also not consume more than 2300 milligrams grams in a day. And if you are on a low sodium diet, then your limit should be around 2,000 milligrams.

Of course, if you have a medical condition or are on a low sodium diet then your recommendations will vary. Please make sure you seek advice from your phycisian.

Starvation and Hunger

So many people think the key to an effective weight loss plan is to skip meals.

While eating smaller portions and cutting your caloric intake is usually a good idea, it’s NOT a good idea, however, if you’re starving yourself and only eating one or two meals per day.

People don’t realize that hunger actually slows your metabolism. So for all of you who think you’re doing your body a service by skipping breakfast,

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you’re actually hurting it in the long run.

Eating within one hour of getting up kick starts your metabolism and helps you burn more calories through the day.

When you wait until noon or 1pm to have your first meal, your metabolism is already sluggish, you have a tendancy to eat more and your body may not burn it off as well.

Eating smaller, frequent meals is the way to go. Digestion actually burns calories so if your body is doing this 5-6 times per day this is a good thing. Eating frequently also keeps you from getting hungry.

Here’s an example of what you can eat:

Breakfast
Bowl of oatmeal, a piece of fruit and 2 slices of turkey bacon

Mid morning snack
Handful of almonds and a cup of low fat yogurt

Lunch
Grilled chicken breast with a side of vegetables

Mid Afternoon Snack
Celery with peanut butter and a handful of raisins

Dinner
Grilled Salmon and a side of brown rice

Dessert
Fruit Smoothie

Try this and see how you like it. If you find yourself getting hungry, add a handful of nuts or a spoonful of peanut butter to one of the meals.

Experiment until it’s right for you. Just make sure you’re limiting your fat intake and eating

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have more energy and you’ll just feel better about yourself.

Drink Water

Never underestimate the power of water. In addition to a good diet and plenty of exercise, water is a great weight loss assistant.

First of all, if you are not accustomed to drinking a lot of water, you will find yourself running back and forth to the bathroom quite a bit. One may think your body would hang onto this water because it isn’t used to getting enough.

What is really happening is that your body is flushing out the water it has been hanging onto during what some call “survival mode”.

As you continue to drink at least 6-8 glasses per day, your body figures it doesn’t need to store the water anymore. It assumes the water will keep

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As far as weight loss is concerned, water encourages proper kidney function and increases the efficiency of the liver’s fat burning capabilities.

Drinking water also reduces retention. As I said before, when you don’t drink enough your body tends to hold on to more fluids. Drinking enough will release what

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So get to drinking!

In Conclusion…

So as you embark on your weight loss journey, just remember the little things. It’s not just about the fat and calories in your foods.

Examine the sugar, sodium and also pay attention to the added items like salad dressings, ketchup and other condiments. You’d be surprised at how it all adds up.

Drink water instead of soda and high-sugar fruit drinks.

Get To The Root of the Problem

If you are a person who continues to struggle with eating healthy and motivation, perhaps it’s time to start looking at your weight as a symptom instead of the problem.

So many people think they are unhappy because they are overweight, but when the weight comes off, they still feel empty inside and turn to food again for comfort.

If you are a person that eats when you are sad, then you have to deal with the root of the problem and then tackle the weight. If you keep addressing the symptom (weight) and not the problem (sadness, low self esteem, etc.) then you’ll keep going in circles.

Make Little Changes for Big Weight Loss

Weight loss can feel overwhelming. With big goals, it can seem like you aren’t making the progress you want, which leads to lack of motivation. We encourage you to

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make small goals. Small lifestyle changes add up to the BIG weight loss accomplishments and they become a part of your lifestyle, rather than a fade diet. Try these today!

 

1. Eat protein at breakfast– like eggs! Protein keeps you fuller longer than that bagel or blueberry muffin. You’ll be less likely to eat

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2. Eat more fresh fruit and veggies… skip the canned version for a healthier choice.

 

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3. Park your car far away so you’ll walk more steps and burn more calories (or walk instead of drive!)

 

4. Switch to 100% whole grains… who needs white bread when you have so many whole grain options?

 

5. Get more fiber. It also keeps you

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fuller and helps with digestion.

 

6. Drink at least 8 classes of water. You’ll eat less and feel better.

 

7. No more soda and sugary fruit juice… and that’s final!

 

8. Drink light beer instead of regular beer, choose a low cal cocktail made with club soda over the ones made with soda & fruit juice, limit your wine portions.

 

9. Don’t eat in front of the TV. You’ll be more likely to eat mindlessly.

 

10. Cook with heart healthy olive oil not butter or other fats.

 

11. Start with soup or salad– you’ll eat less of your entree.

 

12. Keep a little dark chocolate on hand to satisfy your sweet tooth– so you won’t dig into that pint of ice cream.

 

13. No more fast food. No excuses.

 

14. That goes for processed foods too!

 

15. Add strength training to your exercise regimen. More muscle=more calories burned all day long.

 

16. Use a pedometer, try to walk more steps every day!

 

17. Log your calories in the food and fitness journal to stay accountable. http://www.everydayhealth.com/food-fitness/journal

 

18. Put your workouts on your calendar. You’ll be more likely to do them.

 

19. Choose skim, almond, or rice milk over full fat milk and cream.

 

20. Move more– take the stairs, do squats while you’re watching TV, stand at your desk, do toe raises while you brush your teeth.

 

21. Plan active outdoor activities instead of watching TV or seeing a movie.

 

22. Skip the sugar in your coffee or cereal use Stevia or agave instead.

 

23. Snack smart– choose fruit, low fat yogurt, nuts, or veggies and hummus to stay satisfied.

 

24. Take a walk after dinner.

 

25. Order salad dressing on the side and add a little bit on your fork when you want some flavor.

 

26. Chew minty gum to ward off cravings.

 

27. If you go out to dinner, choose a cocktail or dessert, but not both.

 

28. Get at least 8 hours of sleep. Being tired makes you more likely to eat more.

 

29. Flavor your food with spices and herbs instead of salt and sugar.

 

30. Bring your own lunch. You’ll know exactly what’s in it!

 

31. Join

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