America on the Move in Tennessee

2010-03-01T08:32:00.000-05:00

Why Gluten-Free?

Gluten is a protein found in wheat flours and other grains, such as rye, barley, spelt, kamut, bulgar, semolina, triticale, matzo, farina, and durum. Gluten is harmful to all people with Celiac Disease (CD), which is an autoimmune disorder that creates a digestive condition, damaging the villi in the small intestine and causing malabsorption of nutrients from food. The villi are small, finger-like projections in the small intestine that absorb basic nutrients, such as carbohydrates, proteins, fats, vitamins, minerals, water and bile salts. When they are damaged, both chronic and life-threatening conditions can occur that are both nutrition and immune related, if CD goes untreated: iron-deficiency anemia, early onset of osteoporosis, vitamin K deficiency, vitamin and mineral deficiencies, pancreatic insufficiencies, neurological manifestations, gallbladder malfunction, among other autoimmune disorders. The exact cause of CD is unknown, however it can be triggered at any time during one’s life; severe emotional stress, trauma, surgery, viral infection and pregnancy can all cause CD to appear. Once triggered, CD becomes a lifelong digestive disorder causing bloating, abdominal pain, diarrhea, gas, among many other non-gastrointestinal-related conditions. The symptoms are very similar to Crohn’s disease, anemia, gastric ulcers and irritable bowel syndrome, so in order to determine if one has CD, a specific antibody blood test is used.

If one is found to have CD, the only treatment for this chronic disorder is lifelong adherence to a gluten-free diet. Once gluten is removed from the diet, the small intestines heal and overall health improves. When following a gluten-free diet, label reading becomes extremely important because gluten is found in many flours and grains. Although you need to avoid cakes, pies, cookies, crackers, cereals, breads, pastas, gravies and sauces, there is so much that can be eaten and many foods now have gluten-free options. Foods such as fresh meats, fish, poultry, vegetables, fruits, potatoes, rice and dairy are all naturally gluten-free. Safe grains and flours include: potato, rice, soy and corn flour, tapioca, cornstarch, teff, quinoa, amaranth, arrowroot, buckwheat, flax, potato and millet. Also, beans, legumes and nuts are gluten-free.

Even if you do not have CD, you can develop an intolerance to gluten, which causes an immune reaction in the small intestines, resulting in the same side effects as CD. Therefore, following a gluten-free diet can be beneficial to your health. Gluten is used in a lot of baked goods and processed carbohydrates, but it is also added as a stabilizing agent in products like ice cream and ketchup. Unidentified starch, binders, fillers, extenders, excipients, and malt all contain gluten. We do not need these manufactured products in our diet. It’s like the sludge that coats the inside of your car hoses or kitchen sink drain. We do not want anything like that blocking our intestines, preventing our body from properly digesting and absorbing the nutrients we need to live a healthy life. Removing the foods that contain gluten from our diet just make our bodies that much healthier. All of the naturally gluten-free products found in our grocery stores are more than sufficient to provide us with what we need. Do your body a favor and try removing those processed, unnatural products from your diet. Your gut will thank you!

For more information on Celiac Disease and foods that are gluten-free, try these resources:
www.celiac.org
www.giforkids.com
http://www.nlm.nih.gov/medlineplus/celiacdisease.html
http://www.csaceliacs.org/index.php
http://www.celiac.nih.gov/Default.aspx

2010-02-22T07:17:00.000-05:00

Know About Diabetes

- In 2009, diabetes was the 6th leading cause of death in the United States.
- Diabetes can cause many other health problems.
- Getting treatment early is very important to stop any further damage caused by diabetes.

Warning Signs of Diabetes:
- blurred vision
- increased thirst or the need to urinate
- feeling tired or ill
- recurring skin, gum, or bladder infections
- dry, itchy skin
- unexpected weight loss
- slow-healing cuts or bruises
- loss of feeling in the feet or tingling feet

Major Health Problems Caused by Diabetes:
- stroke
- eye damage
- heart attack
- kidney damage
- impotence/difficulty passing urine
- numbness and reduced blood supply to the feet

What can you do?
- Watch your weight
- Choose healthful food choices
- Move (if able) as much as you can
- Be aware of the Warning Signs of Diabetes and act early!!!
- Remember: See your doctor and ask questions about your health!
- KNOWING is POWER!!!!

2010-02-15T07:13:00.000-05:00

Nutrition and Cancer Prevention

- Eat a healthy diet, with an emphasis on plant foods (beans, nuts, peanut butter).

- Choose whole grains over processed (refined) grains (avoid white breads, sugary cereals and pastries; try whole grains, whole wheat, and lots of FIBER!).

- Eat 5 or more servings of a variety of fruits and vegetables every day.

- Limit intake of processed and red meats (avoid hot dogs and bologna; choose lean meat, chicken, turkey, fish over pork and beef).

- Maintain a healthy weight and avoid excessive weight gain (EXERCISE!!)

- Limit alcohol and salt intake.

- Drink lots and lots of WATER!

American Cancer Society, Inc. The Complete Guide—Nutrition and Physical Activity, 2006. http://www.cancer.org/docroot/PED/content/PED_3_2X_Diet_and_Activity_Factors_That_Affect_Risks.asp?sitearea=PED

2010-02-08T08:52:00.000-05:00

Heart Healthy Eating

You only have one heart. It is important to take care of it!! Here are some tips on a heart healthy diet and ways to keep your heart strong!

Fruits and vegetables should be a huge part of your diet! Try to eat 5 servings of fruits and veggies every day! That can include fresh, canned, frozen and dried!

Eat more whole grains and try to make most of your carbohydrate choices (bread, pasta, rice, cereal) 100% whole wheat. Also include whole grains such as wheat, rye, and oats.

Choose lean cuts of meat and limit your meat intake to 6 oz/day. Fish is a great source of good fats, so try to consume fish at least 2 times/week. Try cold-water fish such as: salmon, mackerel, herring, trout and tuna. Also, include peas, legumes and dry beans in your diet as sources of protein.

If you like milk, choose 1% or fat-free milk. Also try soymilk! When eating dairy, choose the low-fat or nonfat options in yogurt and cheese. Dairy is a great source of protein, so eat 2-3 servings/day. One serving = 1 cup milk, 8 oz yogurt, and 1 oz or 1 slice of cheese.

When using fats & oils, choose unsaturated vegetable oils: olive, canola, safflower, sunflower, corn, peanut and soybean oil. Try using non-stick spray that is nonfat and use fat-free salad dressings, mayonnaise, sour cream and cream cheese. Limit your intake to 6-8 teaspoons/day.

For dessert, try fat-free frozen desserts: sherbet, sorbet and fat-free frozen yogurt. Try fat-free cakes, such as angel food cake. Good cookies to try are graham crackers, animal crackers, ginger snaps and vanilla wafers. Avoid store-bought baked goods!

To take care of your heart, limit your salt intake and when cooking, try baking, broiling, steaming and grilling. Avoid saturated and trans fats and maintain a normal blood pressure. If you smoke, STOP! And participate in regular exercise to keep yourself at a healthy weight. All of these things will help keep your heart healthy and happy for a long time to come!!!

2010-02-03T18:51:00.000-05:00

Exercise and Hydration Status

Water is essential to every day life. It has many important functions in the body such as:

Eliminating waste
Transporting nutrients
Lubricating and cushioning joints
Moisturizing skin and tissues
Regulating body temperature through sweat
Aiding in digestion
Helping to strengthen muscles

Since water is so important to a healthy lifestyle, being properly hydrated is crucial, especially during times of physical activity. What many of us do not realize is that thirst is not the best indicator of how much fluid we actually need! Especially as we age, thirst becomes an even poorer indicator of the body’s fluid needs. Therefore, we need to be aware of our fluid consumption, whether exercising or not. Proper hydration status helps regulate body temperature and consuming fluids before, during, and after exercise help to replace body fluids lost through sweat. Dehydration can result when athletes do not properly replenish fluids during exercise. Signs of dehydration include:

Muscle cramps
Dizziness and lightheadedness
Headaches
Nausea
Fatigue
Heat illnesses such as heat exhaustion or heat stroke

It is important to recognize certain situations that can alter fluid losses during exercise. High altitudes increase your fluid losses and therefore increases your fluid needs. Exercising in hot temperatures increases your sweating rate and therefore increases your fluid needs. Cold temperatures can make your fluid requirements deceiving. Exercising in the cold often makes it hard to identify your fluid losses and needs, so make sure to drink plenty of water, even if you’re not sweating as much. Everyone has a different sweating rate and if you sweat a lot, you are at a greater risk for dehydration. But just because you don’t sweat a lot, doesn’t mean you’re in the clear. Make sure you weigh yourself before and after exercise to monitor your fluid needs. Lastly, exercise duration and intensity may increase your fluid needs. Endurance activities require you to drink more frequently to avoid dehydration.

Optimal performance cannot occur when an athlete is dehydrated. And since sweat rates and fluid losses vary among individuals, it is near impossible to create guidelines on how much fluid to consume during exercise. Therefore, each person needs to monitor their own hydration using the following two methods:

Monitor urine volume output and color. If your urine is a dark color, it probably means you are dehydrated. Light-colored urine, along with frequent urination, probably means you are adequately hydrated.
Weight yourself before and after exercise. Any weight that is lost during exercise is probably due to sweating. You want to replace fluids at a rate close to or equal to your sweating rate.

General guidelines have been created for fluid needs during exercise. Most people can use these guidelines as a starting point and then modify them according to their activity level and need. Two to three hours before exercise, consume 15-20 fl oz of water and 10-15 minutes before exercise, consume 8-10 fl oz of water. During exercise, it is important to drink 8-10 fl oz every 10-15 minutes of exercise. Those requirements will increase with exercise intensity and when exercising longer than 90 minutes. In that case, you may need to supplement your water consumption with a sports drink. After exercise, weigh yourself to determine your fluid losses (remember to weigh yourself before you start, as well). For every 1 lb lost, drink 20-24 fl oz of water. You may also want to consume a 4:1 ratio of carbohydrate to protein within the first 2 hours after exercise to replenish glycogen stores. Obviously not the topic of this article, but glycogen is the fuel your muscles use when exercising, so it’s important to replenish those stores, along with your fluid losses!

The next question that arises is whether sports drinks are necessary in replenishing fluid losses and can they be used instead of drinking plain water. Sports drinks are not necessary with normal training. During normal exercise, you do not need to replenish your electrolytes (sodium and potassium) because it is unlikely that you will deplete your body’s stores. However, high intensity exercise for more than 60 minutes or extreme exercise conditions such as a marathon may require supplemental calories and electrolytes from a sports drink for continual performance. Remember that some sports drinks are high in sugar and calories, which often defeats the purpose of every day exercise. Water is sufficient in replenishing fluid losses from exercise and will not provide any unneeded calories!

Remember, whether you are an avid exerciser or not, keep drinking water! Just because you are not thirsty, does not mean you are adequately hydrated. If you struggle getting in your 8-10 glasses of water a day, try keeping a water bottle on your desk. If it’s there, you’ll drink it!

References:

Quinn E. 2009. Proper Hydration for Exercise – Water or Sports Drinks. About.com. http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm

Quinn E. 2007. ACSM Clarifies Indicators for Fluid Replacement. About.com. http://sportsmedicine.about.com/cs/hydration/a/022504.htm

Exercise and Fluid Replacement. 2007. ACSM Position Stand, American College of Sports Medicine. Medicine and Science in Sports & Exercise.

Institute of Medicine. 2005. Dietary Reference Intakes for Water, Sodium, Chloride, Potassium and Sulfate. National Academy Press 73-185.

Johnson M. Fluids and Hydration. University of Minnesota Extension Service. http://www.extension.umn.edu/family/W00031.pdf

Hunter JG and Cason KL. 2009. Fluid Needs. Clemson Cooperative Extension. http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/special_needs/hgic4151.html

2010-01-12T21:23:00.003-05:00

New Year, New You, AOMT Blog Year Two!

Hello to all our America on the Move in Tennessee members! We have a new America on the Move website that has been completely re-vamped. If you haven't checked it out yet, please do. It offers recipes, daily tips, articles on stress management, chronic disease management, life balance, etc. It has links to other blogs and a great "Manage Weight" section.

When we started our blog a year ago, I asked for comments and feedback on our blog and how we can better serve you. Please let us know how we can help your quest for a healthy life, diet and level of physical activity. Whether it's certain tips on exercise or healthy eating, information on events in your area, recipes, etc. We are here to help you!

Now that we are embarking on a new year and new decade, make 2010 your year to shine! Do the things you've always wanted to do. Try new things. Take that trip you always wanted to take. Don't let your jobs/responsibilities hold you back from getting active and getting healthy! You deserve it!

2009-11-23T21:00:00.003-05:00

Thanksgiving Day Road Race

*Get in some exercise and burn some calories before the feasts begin!!! Enjoy the weather and company of your family! Guaranteed to be a great time of giving thanks!

BlueCross Autumnfest 8 K Road Race & 2 Mile Fun Walk
(walk is on Neyland Greenway)

Nov 26th 8:30 AM
Ruth's Chris Steakhouse Parking Lot
Ticket Info: Kristy Altman 865-805-2008

Mercy Hot-to-Trot 5K/10K/Fun Run

Nov 26th 7:30 AM

Turkey Creek Shopping Area on Parkside Dr. This years event focuses on an active lifestyle with proceeds benefiting the local community.
Contact Info: Melissa 865-675-3338; hottotrot09@fleetfeetknoxville.com

2009-11-23T20:50:00.002-05:00

50 Great Reasons to Exercise

1. Exercise is energizing.
2. It leaves you with a natural high.
3. It's one of the best things you can do for your health.
4. Every little bit counts.
5. Regular exercise will dramatically lower your risk of heart disease, cancer, and other illnesses.
6. Regular exercise can lower your blood pressure.
7. Aerobic exercise (like brisk walking or biking) can lower "bad" cholesterol.
8. Exercise can raise your "good" cholesterol.
9. Exercise reduces the risk of diabetes.
10. With regular exercise, you may like longer.
11. You may live healthier.
12. You'll build stronger bones.
13. It helps prevent osteoporosis.
14. Your back will be happier.
15. Your joints will appreciate it.
16. You'll get stronger.
17. You'll build muscle.
18. You'll use more calories.
19. As your muscles grow bigger, you'll burn more calories sitting still.
20. Exercise burns fat.
21. It will help you maintain a healthy weight.
22. It can help you lose weight.
23. It's cheaper than buying a new wardrobe.
24. You'll be getting into shape.
25. Your self-esteem and confidence may improve.
26. You'll look your best.
27. You'll feel your best.
28. It'll lift your mood.
29. It's a natural "anti-depressant".
30. Doctors recommend it.
31. The Surgeon General recommends it.
32. It'll help you look and feel younger.
33. Walking, jogging, biking, and other aerobic exercises will strengthen your heart.
34. Stretching will keep you limber.
35. Stretching releases tension.
36. It can help you relax.
37. Exercise is a great stress buster.
38. People who exercise regularly tend to get sick less often.
39. You'll be fighting against colds and flu.
40. It may help you get to sleep faster--and sleep better!
41. It'll help you age gracefully.
42. You've got to use it or lose it.
43. It's a fun way to spend time with family and friends.
44. It's a nice way to spend time alone.
45. Exercise can be play.
46. You can do it at home, in a park, or in a gym.
47. You can play sports and watch them on TV.
48. Gardening, housework, and dancing all count.
49. Exercise can improve your quality of life.
50. It's never too late to get into shape.

*Journeyworks Publishing
www.journeyworks.com

2009-11-23T20:28:00.002-05:00

Thanksgiving Fitness Tips

This year for Thanksgiving, try doing some fun, family activities that will burn calories and make you laugh! Get a two-hand touch football game going out in the yard! Throw the football with the kids. The family could go for a nice walk around the neighborhood after dinner to help digest all that Thanksgiving food and burn calories. Play some music and dance around the living room with the kids...or your spouse! Get a friendly game of basketball going, or play tag in the yard. Take the dogs for a walk or have a push-up competition across generations or genders! You don't have to do anything real strenuous, or even break a sweat! But it will make you feel better than sitting on the couch and feeling so full you're going to pop! Happy Thanksgiving everyone! Hope you all enjoy yourselves!

2009-10-05T08:50:00.000-04:00

Strength Training

When you think of strength training, you may visualize a man with "Popeye" type strength and bulging muscles. However, strength training is beneficial for everyone as it strengthens and conditions the entire musculoskeletal system. And did you know that the more muscle you have, the more calories you burn? But remember that muscle also weighs more so when you strength train, you may notice that you gain some weight.

Strength training produces basically two results: muscle toning and bodybuilding. Activity, duration and intensity all affect which result is attained. For muscle toning: do more sets of higher repetitions at a lower weight. For muscle building: do fewer sets of lower repetitions at a higher weight.

For best results, strength training should be performed 2-3 days a week and involve all of the major muscle groups. If you do work out on consecutive days, DO NOT work the same muscle groups on those days. Also, always remember to warm up for about 5 minutes with an activity such as walking to warm up your muscles. As you work each muscle group, be very conscious of your form and your breathing. And after your workout, be sure to cool down with activities such as stretching.

What will strength training do for me?
- Increase muscle size and tone
- Increase strength
- Increase physical performance
- Increase metabolic efficiency
- Reduce risk of injury
- Increase mental well-being

2009-10-04T08:45:00.000-04:00

Cardiovascular Exercise

Cardiovascular exercise is essential in physical fitness, weight loss and management, as well as overall good cardiovascular health. It can be achieved through walking, swimming, skating, biking, stair climbers, treadmills, jogging or any physical activity that involves large muscle movement and is performed for a period of time. Even mowing the lawn and cleaning the house are good forms of cardiovascular exercise.

The goal of cardiovascular exercise is to deliver more oxygen to the cells of your body and to do so, you must elevate your heart rate. Therefore, if you plan on being successful at this task, be prepared to breathe a little heavier and to sweat a bit. A minimum of 20 minutes of cardiovascular exercise is recommended at least 3 days a week to maintain fitness. Weight loss requires more time and more exertion. Frequency, duration and intensity all have an impact on your results--the more of each, the more extreme the results.

What will cardiovascular exercise do for me?
- Physical fitness
- More energy
- Decreased blood pressure
- Increased HDL (good cholesterol)
- Decreased LDL (bad cholesterol)
- Increased lung and heart efficiency
- Increased immune system efficiency
- Increased metabolism
- Decreased stress level
- Mental well-being

2009-10-03T12:00:00.000-04:00

Stretching

Stretching is one of the most beneficial things you can do for your body. Inactivity, as well as age, leads to your muscles shortening and contracting. Stretching helps to undo this process and leads to many positive results.

Be sure to warm up your muscles before stretching as they are much more flexible when warm. If you stretch with cold muscles, you are very likely to hurt yourself. Many experts recommend that stretching after the cool off phase of every workout is ideal. The American College of Sports Medicine recommends that you incorporate stretching into your lifestyle several times a week and that you hold each position 10-30 seconds, repeating several times. Whenever you stretch, make sure that you concentrate on every area of your body.

What will stretching do for me?
- Lengthen muscles
- Increase flexibility
- Help prevent injuries
- Improve coordination
- Improve circulation
- Increase range of motion
- Reduce muscular tension and soreness
- Correct muscle imbalance
- Promote better body awareness
- Promote relaxation

2009-10-02T09:00:00.000-04:00

Getting and Staying Motivated

There is no shortage of excuses for not exercising. "Not enough time." "Too tired." "Not feeling well." "Other plans." Sometimes, even something like "It's Tuesday," seems like a legitimate reason not to exercise. So what can you do to guard against this resistance?

- Start and progress slowly
- Set realistic goals and the amount of time it will take to reach them
- Establish a routine
- Talk to a trainer to help create the best routine for you
- To combat boredom, try different types of exercises
- Rely less on your scale and more on how you are feeling to evaluate your progress
- Keep yourself entertained by listening to music, watching TV or reading while working out
- Work out with a buddy
- Allow yourself to skip a day without feeling guilty (just do not skip too many days)
- Affirm your efforts and reward yourself
- Have fun

2009-10-01T20:27:00.002-04:00

Why Fitness?

Exercise is a key element in a happy and healthy life. Simply defined, exercise is movement. No one will argue that one great benefit of fitness is a slimmer, more toned body, but did you know that exercise has other benefits? Just look at some of the things that regular exercise can do for you:

- Increase levels of energy
- Improve self-esteem
- Increase your lifespan
- Increase your strength, endurance, and flexibility
- Help guard against muscle and bone pain and stiffness
- Help combat risk of high blood pressure, coronary problems and disease

Getting started is the first step, but it is also the most difficult. But do not be intimidated--you can do it. And that doesn't necessarily mean being at the gym 24/7. Before you know it, your exercise routine will become a natural part of your life and you will be reaping the benefits.

No matter what kind of fitness program you decide to engage in, it is recommended that you obtain regular medical checkups to ensure that you remain in good healthy. Always consult a doctor before starting any exercise routine.

Better Life Line. Pocket Doctor.

2009-10-01T20:04:00.002-04:00

25 Healthy Ways to Lose Weight (and keep it off)

Here are 25 simple and healthy actions that anyone can do to begin to lose weight--or to stay at a healthy weight. Try picking one or two things and commit to doing them for a week. Then next week, try to add one more. Before you know it, you'll look and feel better!

1. Find a healthy weight range for your body type.
2. Set small, realistic goals. Focus on losing a small amount of weight first. Reward yourself with a movie or a ballgame.
3. Add physical activity into your daily life. Walk on your lunch break. Take the stairs instead of the elevator. Dance, garden, or even play basketball with the kids.
4. Remember that every bit of exercise counts. Experts say that 30-60 minutes of physical activity a day is best for losing weight and keeping it off. But you don't have to do it all at once. Add up 10 minutes here and there to meet your 30-minute goal.
5. Add weight training as part of your exercise routine. The more muscle mass you have, the more calories you burn--even after you stop exercising.
6. Eat regular meals. Eat three small meals and two healthy snacks each day. Don't skip breakfast!
7. Eat more vegetables. Five servings a day of vegetables (without butter or sauces) and four servings of fruit will help fill you up and lower your risk of heart disease.
8. Cut back on refined (white) flour. Eat breads, cereals, and pasta made from whole grains instead. It will fill you up faster and give you more fiber, vitamins, and minerals.
9. Choose low-fat and low-calorie foods. Read labels to make sure you are making good choices. Try low or nonfat milk, cheese and salad dressings.
10. Bake, broil or grill food. To add flavor, use spices like lemon pepper or garlic, rather than butter or oil.
11. Plan ahead. Bring fruit, carrot sticks or turkey jerky for away-from-home snacks. Don't leave yourself stranded with only high-fat, sugary foods to choose from.
12. Eat when you are hungry. Starving yourself usually backfires and may lead to overeating later on.
13. Eat slowly and stop when you are full. It takes 20 minutes before your body feels full.
14. Eat smaller portions. Look at recommended "serving sizes" on packages. At restaurants, try splitting a meal with a friend, or ordering a la carte, or taking half the meal home for lunch the next day.
15. Avoid fad diets. Diets that allow only one food or cause very quick weight loss usually don't work in the long run. Losing one to two pounds a week is healthier and you will be more likely to keep the weight off.
16. Drink five to eight glasses of water every day. Not getting enough water can make you feel sluggish and tired--making it harder to exercise and stick with healthy eating.
17. Cut back on sodas and other high-sugar foods. This is an easy way to cut calories.
18. Avoid or cut back on alcohol. There are a lot of calories in beer, wine, and other alcoholic drinks.
19. Weigh yourself only once a week. Don't let the numbers on the scale control your emotions each day.
20. Distract yourself from cravings. Eat a strong breath mint. Take a walk. If the craving continues for more than 20 minutes, eat a small serving. Completely denying yourself certain foods may make cravings worse.
21. Get support. Exercise with friends, ask your family to eat healthy foods with you, or join a support group.
22. Don't give up if you have a setback.
23. Be realistic. Remember that the key to maintaining a healthy weight is eating in a healthy manner for life. Don't expect to lose a lot of weight in a short amount of time.
24. Avoid eating as a way to cope with stress. When you are stressed, try taking a walk or talking over problems with a friend.
25. Congratulate yourself for getting healthier. Losing even a little weight may help lower your blood pressure and reduce your risk of heart disease and diabetes.

Written by Janet Gellman.
2004 Journeyworks Publishing.

2009-09-10T09:47:00.000-04:00

Play as Exercise

Play with your kids and their friends to get in shape and bond with them. Twenty minutes of sustained play--running, jumping or dancing--three to four times a week, builds energy, improves cardiovascular health, helps overall mood, decreases tension, tones muscles and aids sleep.

Tag--You're It
There are endless variations of tag that have emerged since you were in grade school. Ask your kids to educate you on them and declare yourself to be "it". Take the long way to get to your slowest little one, putting all your effort into exaggerated steps, while swinging out those arms. Let your oldest give you a run for your money and enjoy being tagged over and over again.

Marathon Mania
Invite neighborhood kids to a special race against the clock as you find out how many laps you can run around your house, apartment, car, yard or dining room table in five minutes. Do it again and again! Push yourself to see how long you can hand with your most active preschooler.

Jump for Joy
Forget everything you've ever said about jumping on the bed. Treat your kids to seven minutes of insanity by playing every jumping game you can imagine. Start with the bedrooms to find the bounciest beds and hop down the hall and through the house. Keep your heart rate up by taking it outside. Learn the jump rope rhymes and hop til you drop. It's great for calves, arms, delts and abs.

Shake What Your Mama Gave You
Turn up the radio in the kitchen and work up a sweat showing youngsters how to dance the night away. Just 20 minutes, rocking to five or six songs, will get your heart pumping and show everybody who's still got it going on. Kids love to show off their moves and appreciate your willingness to get down in the name of playful fun. Impromptu dance parties are the perfect intervention for couch potato kids' longing for something fun to do.

Source: Jen Lemen; www.JenLemen.com

2009-09-01T09:16:00.001-04:00

Beat the Heat with Water Workouts

Water workouts can be tailored to all people and all fitness levels. It's great for someone who wants to get started, but doesn't exercise, as well as an elite athlete. Water provides up to 15 times more resistance than air, so the body has to work harder to complete each movement. The result is a workout that improves cardiovascular fitness, builds strength and develops flexibility--while you feel like you're barely breaking a sweat. Here are five water workouts to stay fit and cool:

Swim Like Fish

Swimming is one of the best water workouts around, working all the major muscle groups from the repetitive motion of gliding through the water. Swim 100-meter laps, alternative between a front stroke, like the crawl, and a backstroke. Aim to swim at least 20 laps, with a 15-second rest between each lap. Two lengths of the pool, from one side to the other and back again, counts as a lap. Swimming works the shoulders, triceps, biceps and abdominals.

Reward: Burn up to 563 calories in a one-hour workout.

Take a Class

Aqua aerobics isn't just for senior citizens. These low-impact classes offer a variety of effective, all over workouts. Most fitness centers that have pools offer water aerobics and fitness classes, in addition to their lap lanes. One of the biggest benefits of aqua aerobics is having someone else design the workout; all you have to do is play follow-the-leader.

Reward: Burn about 285 calories per hour.

Kick It

Work on your balance and burn calories by using a kickboard in the pool. Warm up by holding the kickboard out in front of you and use flutter kicks to swim five laps. Then, sit on the kickboard with your legs dangling over the side. Kick your legs and flutter your arms to propel yourself around the pool. Continue for one minute, then rest for 15 seconds. Do three reps. This exercise works arms, chest, back, abs and legs.

Next, hold the kickboard under the water and place your feet on opposite ends, as if you were surfing. Slowly stand up, extending your arms to your sides to tread water. Bring your legs toward your chest, and then lower them again. Do 10 reps. Benefits include improved balance and stronger abs.

Reward: Burn as much as 246 calories in an hour.

Race for the Finish Line

When the pavement is hot enough to cook an egg, an afternoon run is out of the question. Hop in the pool, instead. Use the same running motion you would if you were running outside. Drive your arms and drive your knees up and infront of you to keep you above the water. A half-hour will give your back, abs, glutes, hip flexors and quads a solid workout. Start with a five-minute warmup and then move to deep water with or without a buoyancy belt. Set a goal to run for 30 minutes, followed by a five-minute, shallow water cool down.

Reward: Deepwater jogging burns about 340 calories per hour, 100 calories more than jogging on land.

Feel the Burn

Try a cross-training workout in the pool that burns both calories and builds muscle. In shallow water, start by walking in place for five minutes. Next, move to the deep end and alternate five minutes of treading water with five minutes of jogging, for a total of 20 minutes. At the edge of the pool, place palms flat on the pool deck and push yourself upwards as high as you can go. Now, lower yourself until your arms are at a 90-degree angle. Do 20 reps. Back in shallow water, stand with feet shoulder-width apart. Squat low enough to submerge your shoulders. From there, jump straight up, bringing your legs together at the top of the jump, to land in the starting position. Do 20 reps to firm thighs and butt.

Reward: Burn an average of 520 calories per hour session.

*Calorie counts are based on a 155-pound woman.

Source: http://www.green-year.com/

2009-08-27T11:12:00.000-04:00

NAVY FITNESS CHALLENGE COMING TO KNOXVILLE

The United States Navy is bringing a Fitness Challenge to Knoxville during Knoxville Navy Week, September 1^st-7^th.

This is an outstanding opportunity for civilians who always wondered how they measure up to military physical standards to finally put themselves to the test. Athletes who are looking for something different from the traditional triathlon or marathon will enjoy this challenging workout.

The Fitness Challenge is identical to the Navy Physical Fitness Assessment (PFA) that Sailors run twice a year. It consists of a sit-and-reach, sit-ups, push-ups and a 1.5-mile run or 500-yard swim.

The event will be held at the Cansler YMCA at 616 Jessamine Street on two evenings – Wednesday, September 2^nd and Thursday, September 3^rd, from 6:00-7:00 p.m. You can choose either night, it’s free, and it’s open to Y members and non-members alike of any age, whether you feel like you’re “in shape” or not.

For more information or to sign up for the Navy Fitness Challenge, contact the YMCA Wellness Director Erin Merten at 865-522-9622 or Navy Lieutenant George Dickens at 757-274-9988.

Knoxville is one of only 22 cities selected to host a Navy Week in 2009. You can get more information on other Knoxville Navy Week activities at http://www.navyweek.org or by calling Lieutenant Commander Kevin West at 423-320-3489.

2009-08-24T09:00:00.000-04:00

Natural Remedies for Motion Sickness

Motion sickness refers to the uneasiness, cold sweats, dizziness, and/or vomiting brought on by travel by car, train, boat, airplane or amusement park rides. Caused by a disturbance in the inner ear, motion sickness can make any journey unpleasant, and once the symptoms have started, they're difficult to stop. It's far better to keep the symptoms from starting in the first place by taking precautions, including natural remedies such as ginger or acupressure.

Drinking ginger tea, eating crystallized ginger or taking a ginger supplement have all been shown to alleviate a tendency toward motion sickness. Ingesting peppermint and black horehound in tincture form or as tea are also worth a try. Some studies suggest that acupuncture and relaxation training may help. Before traveling, avoid spicy, greasy or fatty meals; don't drink alcohol or smoke. Do drink plenty of water to avoid becoming dehydrated and pack dry crackers in a handy carry-on as a light snack.

As always, ask health care providers about the best ways to incorporate these herbs, supplements or other therapies into any existing overall treatment plan.

Source: University of Maryland Medical Center

2009-08-20T16:37:00.000-04:00

10 Tips to any Green Vacation

Green travel doesn't mean sleeping in a treehouse, but simply keeping a few Earth-friendly ideas in mind when planning a summer vacation. The easiest eco-travel tips are these:

1. Pack lightly.
2. Find a "green" hotel or eco-lodge.
3. Book a downtown hotel that is walking distance from sights.
4. Take short showers, reuse towels and switch off lights, heat and air conditioning when leaving the room.
5. Ask if the hotel recycles, and participate.
6. Take a non-plastic water bottle that can be refilled.
7. Use public transportation.
8. Eat vegetarian, or at least meals comprised of local meats and produce.
9. Always stay on marked trails and be respectful of nature and wildlife.
10. Buy locally produced gifts and souvenirs to support the local economy.

2009-08-18T11:00:00.000-04:00

Plums Compete with Blueberries

Plums are an emerging star in the superfood world, giving champion blueberries a run for their money. According to scientists at Texas AgriLife Research, plums and other stone fruits, like peaches and nectarines, sport high levels of health-promoting nutrients, such as disease-preventing antioxidants and other plant compounds that make them equally nutritious. The cost of stone fruits is relatively low. Plus, plums have an additional benefit: While most people tend to eat a few blueberries at a time, sprinkled breakfasts or desserts, they generally will eat a whole plum at once.

Source: Texas A&M AgriLife, 2009

2009-08-15T12:11:00.000-04:00

12 Commandments of Food

1. Don't eat anything your great grandmother wouldn't recognize as food.
2. Avoid products containing ingredients you can't pronounce.
3. Don't eat anything that won't eventually root.
4. Avoid products that carry health claims.
5. Shop the peripheries of the supermarket; stay out of the middle.
6. Better yet, buy food somewhere else: the farmers' market or community supported agriculture.
7. Pay more, eat less.
8. Eat food from animals that eat grass.
9. Eat a wide variety of species.
10. Cook, and if you can, grow some of your own food.
11. Eat meals, and eat them only at tables.
12. Eat deliberately, with other people whenever possible, and always with pleasure.

By Michael Pollen

2009-08-14T09:05:00.001-04:00

10 ways to uplift your spirit and bring joy to your life

1. Sit outside with a timer and, for 10 minutes, just laugh. You have no idea how this one activity will shift your inner body. For fun, do it with your family or friends.
2. Plant a flower with a small child, and then watch it grow with this little person. Have him or her tend to the plant.
3. On the evening of a full moon, make a fire outside and dream about what you want to manifest in your life.
4. Make a date with someone you love to sit in the grass with a picnic basket and a bottle of bubbly. Enjoy!
5. Go out for an ice cream cone and try a flavor you haven't tasted before.
6. Take a nap outside in a hammock, on a chaise lounge, or just in tall grass.
7. Sit in one spot on your property for an hour and simply watch the life that emerges around you. You'll be amazed at this one.
8. Take a walk around your neighborhood and talk to the trees.
9. Take a walk around your neighborhood and talk with someone you haven't spoken with before. Stay out until you do this.
10. Keep a journal for a month. Every morning, write down anything you need to "dump". Then get on with your life.

2009-08-13T15:56:00.002-04:00

Almond Flour Pancakes

These are low-glycemic index pancakes that are made without grain. They are kind to your blood sugar, but also keep you fuller longer. Try topping them with fresh blueberries or strawberries and eat with a side of free-range eggs. This recipe makes six 4-inch pancakes.

Time to table: 10 minutes
Serves: 6

Ingredients:
2 large organic, free-range eggs
1/4 teaspoon Celtic sea salt
1/4 cup purified or spring water
1 tablespoon organic extra virgin coconut oil or grapeseed oil
3 drops stevia extract
1 cup blanched almond flour
1 teaspoon non-aluminum baking powder
raw agave nectar

Preparation:
Mix all ingredients together in a medium bowl. Heat a safe, nonstick skillet over medium heat. Heat grapeseed oil in skillet. Pour batter into pan to size desired. Flip when pancakes begin to bubble and underside is light brown. Top with fresh blueberries and a drizzle of raw agave nectar. Enjoy!

*From HealingGourmet.com

2009-08-13T15:54:00.002-04:00

10 Healthy Habits to Benefit Your Life

1. Eat breakfast every morning.
2. Add fish and omega-3 fatty acids to your diet.
3. Get enough sleep.
4. Make social connections.
5. Practice good dental hygiene.
6. Take up a hobby.
7. Protect your skin.
8. Snack the healthy way.
9. Drink water.
10. Take a daily walk.

2009-08-04T10:37:00.002-04:00

Glorious Greens

Green vegetables are the food most missing in modern diets. Learning to cook and eat greens is essential to creating health. When you nourish yourself with greens, they naturally crowd out the foods that make you sick. Greens help build your internal rain forest and strengthen blood and respiratory systems. They are especially good for city people who rarely see fields of green in the open countryside. Green is associated with spring, the time of renewal, refreshment and vital energy. In Asian medicine, green is related to liver, emotional stability and creativity.

Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E, and K. They are crammed with fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals.

Some of the benefits from eating dark leafy greens are:
- blood purification
- cancer prevention
- improved circulation
- strengthened immune system
- promotion of healthy intestinal flora
- subtle, light and flexible energy
- lifted spirit and elimination of depression
- improved liver, gallbladder and kidney function
- clearing of congestion, especially in lungs by reducing mucus

There are so many greens to choose from. Find greens that you love and eat them a lot. When you get bored of your favorites, be adventurous and try greens that you've never heard of before. Cook them with something rich like tofu, seeds, nuts, beans, butter, animal products or oil. This will balance the effect of the oxalic acid.

Cooking Greens
Try a variety of methods like steaming, boiling, sauteing in oil, water sauteing, pressed salad and waterless cooking. Boiling makes greens plump and relaxed. Boil for under a minute so that the nutrients in the greens do not get lost in the water. You can also drink the cooking water as a health-giving broth or tea, if you're using organic greens. Steaming makes greens for fibrous and tight, which is great for people who are trying to lose weight. Raw salad is also a wonderful food. It's refreshing, cooling, soft and supplies live enzymes.

When most people hear "leafy green vegetables", they probably think of iceberg lettuce, but the ordinary, pale lettuce in restaurant salads doesn't have the power-packed goodness of other greens. Get into the habit of adding these leafy green vegetables to your diet as much as possible. Try it out for a month and see how you feel.

Institute for Integrative Nutrition
http://www.intergrativenutrition.com

2009-08-03T21:43:00.003-04:00

Sweet Sensation

Almost everyone craves sweets. Rather than depending on processed sugar, adding more naturally sweet flavor to your daily diet reduces cravings for sweets. Certain vegetables have a deep, sweet flavor when cooked--like corn, carrots, onions, beets, winter squash (butternut, buttercup, delicata, hubbard and kabocha), sweet potatoes and yams. There are other, less popular vegetables that are semi-sweet--like turnips, parsnips and rutabagas. Then there are vegetables that don't taste sweet, but their effect on the body is similar to sweet vegetables. These include red radishes, daikon radish, green cabbage, red cabbage and burdock. They sooth the internal organs of the body and energize the mind. And because many of these vegetables are root vegetables, they are enrgetically grounding, helping to balance out the spaciness people often feel after eating other kinds of sweet food.

A simple way to cook these vegetables is to follow the recipe below that is called Sweet Sensation. It has few ingredients and preparation time is minimal.

Sweet Sensation
- Use one, two, three, four or five of the sweet vegetables mentioned above.
- Chop the hardest ones, like carrots and beets, into smaller pieces.
- Softer vegetables, like onions and cabbage, can be cut into larger chunks.
- Use a medium-sized pot and add enough water to barely cover the vegetables. You may want to check the water level while cooking and add more water if needed. Remember, vegetables on the bottom will get cooked more than the ones on the top. Cook until desired softness. The softer the vegetables get, the sweeter they become.
- You may also add any of the following ingredients: spices, salt, seaweed. You can add tofu or a can of beans for extra protein.
- When cooked to your satisfaction, empty the ingredients into a large bowl, flavor as desired and eat. The leftover cooking water makes a delicious, sweet sauce, and is a healing and soothing tonic to drink by itself.

Institute for Integrative Nutrition

http://www.integrativenutrition.com

2009-07-01T21:42:00.002-04:00

Quick Shrimp & Pineapple Stir-Fry

Prep: 20 minutes Makes: 4 servings

1 can (20 oz) DOLE Pineapple Chunks
2 tsp cornstarch
1 lb medium raw shrimp, peeled and deveined
1 clove farlic, crushed
1/2 tbsp vegetable oil
1/2 tbsp sesame oil
1 medium zucchini, thinly sliced
1/2 cup chopped DOLE Red Bell Pepper
1 cup DOLE Green Onions, sliced diagonally

Preparation:
Drain pineapple; reserve 1/2 cup juice. Mix reserved juice with cornstarch; set aside. Stir-fry shrimp in large non-stick skillet with garlic in hot oils for 2 minutes. Stir in zucchini and bell pepper, cook 2 more minutes. Add pineapple, cornstarch mixture and onions. Cook and stir until mixture boils and thickens.

Nutrients per serving: 300 calories, 12g fat (2g sat.), 221g cholesterol, 259g sodium, 25g carbohydrate, 25g protein

*Taken from the Dole Nutrition Institute
One Dole Drive, Westlake Village, CA 91362
www.dolenutrition.com

2009-07-01T21:23:00.003-04:00

Low Carb Diet Dangers

Fad diets offering short-term weight loss are raising long-term health risks. Reasons to steer clear:

* Diet rebound: dieters often regain lost weight and more.
* Free radical damage: metabolic imbalances from insulin shifts leave DNA more vulnerable to attack.
* Colorectal cancer risk: low fiber and high meat consumption may increase risk of colon cancer.
* Heart disease: higher saturated fat and cholesterol intake are associated with greater cardiovascular disease risk.
* Calcium depletion: improper protein intake can increase calcium excretion in the urine and may raise osteoporosis risk.
* Gout & kidney stones: excessive intake of protein can prompt over-production of uric acid that may lead to kidney stones and gout.
* Reduced antioxidants: lack of fruits and vegetables cheats the body of disease-fighting phytochemicals.
* Constipation: results from a low intake of dietary fiber.
* Diverticulitis: fibrous fruits, vegetables and whole grains protect against developing this intestinal disorder.
* Diminished athletic performance: depleted carbohydrate/glycogen stores in the liver and muscles can impair strength and endurance.
* Breath odor: bad breath and body odors results from low carb-induced ketosis, a condition that also includes weakness, nausea and dehydration.

Good Carbs/Bad Carbs

Not all carbs are created equal. Some are essential to health, while other offer little more than empty calories.

GOOD CARBS are rich in nutrients, low in calories, high in fiber, and are slowly broken down, leaving you feeling full longer. Examples: spinach, bananas, pineapple

BAD CARBS break down quickly, resulting in a spike in blood sugar that makes you hungry sooner. Examples: soda, donuts, white bread

Benefits Beyond Weight Loss

In addition to helping you stay slim, fruits and vegetables can also:
- fight disease
- boost mood levels
- preserve eyesight
- strengthen bones
- maintain regularity
- slow aging
- protect heart

Healthy Protein Alert
Today's fad diets also neglect to distinguish between healthy and unhealthy protein. Keep in mind:

* Dietary protein is metabolized into the building blocks of life, supporting such functions as muscle contractions, immune responses and tissue repair.

* Healthy sources of protein include: seafood, skinless poultry, non-fat dairy products, nuts, beans, tofu, and other soy-based foods.

* Protein requirements per day:
-Children 4-8: 10g
- Children 9-13: 34g
- Women: 46g
- Men: 56g

*Taken from the Dole Nutrition Institute
One Dole Drive, Westlake Village, CA 91362
www.dolenutrition.com

2009-06-10T17:01:00.003-04:00

What you need and why you need it!

MACRONUTRIENTS
-Fiber - lowers the level of bad cholesterol and can help reduce hunger.
-Protein - essential for building muscle.
-Fats (Omega 3) - reduces inflammation and may help skin look younger.
-Carbohydrates - gives all cells in your body the energy they need.
-Water - supports and maintains body functions, and body temperature.

VITAMINS
-Vitamin A - essential for healthy skin, eyesight, and fighting infections.
-Vitamin C - promotes collagen formation, immune function, and wound healing.
-Vitamin E - may slow aging process and help bolster the immune system.
-Vitamin D - essential for bone density and nervous system function.
-Vitamin K - essential for blood clotting and can help maintain bone density.
-Vitamin B Complex - boosts metabolism and helps repair DNA.
-Biotin - helps with carbohydrate and amino acid metabolism.
-Folate - helps prevent birth defects and heart disease.

MINERALS
-Calcium - essential for bone strength and metabolism.
-Iron - helps oxygenate blood and supports reproduction.
-Copper - helps with red blood cell formation.
-Manganese - promotes bone density and healing process.
-Potassium - helps control blood pressure.
-Magnesium - essential for bone health, may reduce risk of heart disease.
-Selenium - antioxidant, antiviral, regulates thyroid, promotes prostate health.
-Chromium - essential for glucose metabolism and muscle function.
-Zinc - boosts immune system and may reduce duration of cold symptoms.

PHYTOCHEMICALS
-Alpha-carotene - may protect against lung cancer and lower risk of heart disease.
-Beta-carotene - promotes healthy eyes, may help prevent lung cancer, heart disease and stroke.
-Lutein/Zeaxanthin - promotes eye health.
-Lycopene - destroys harmful free radicals and may lower risk of prostate cancer.
-Resveratrol/Pterostilbene - promotes heart health and raises levels of good (HDL) cholesterol.
-Phenolic acid (Ellagic acid) - combats free radical damage, which is linked to cancer and aging.
-Catechins (ECG) - helps neutralize free radicals and may help prevent the spread of cancer cells.
-Flavonols (Quercetin) - may help fight Alzheimer's disease by protecting brain cells.
-Bromelain - mild anti-inflammatory effect, may help rheumatoid arthritis.

2009-06-10T16:53:00.003-04:00

Get Nutrients from Food, Not Supplements

Call it the pill paradox: while a mountain of evidence demonstrates the health benefits of fruit and vegetable consumption, nutrients taken as supplements are not as effective as the synergy of multiple nutrients working together within whole foods. Supplementation and hyper-fortification also make it easy to vastly exceed daily nutrient requirements, which in some cases can lead to toxicity and even liver damage. Fortunately, Mother Nature provides all the nutrients you need in far more appetizing packages.

Superfoods

BRAIN: blueberries, strawberries, spinach
HEART: watermelon, bananas, blackberries, raspberries
JOINTS: cherries, pineapple
IMMUNITY: mango, romaine lettuce, plums, tangerines
EYES: spinach, carrots, chicory greens, sweet potato
SKIN: red bell peppers, collard greens, papaya
BONES: arugula, broccoli, brussels sprouts
ANTIOXIDANT: broccoli sprouts, artichokes, cranberries

2009-05-26T19:19:00.002-04:00

4Kay Run/Walk

The Women's Basketball Hall of Fame is hosting a run/walk on June 13 in Knoxville, TN to raise money for women's cancer research through the Kay Yow/WBCA Cancer Fund. The event is in memory of NC State Women's Basketball Coach and Women's Basketball Hall of Famer Kay Yow (Class of 2000), who lost her battle with Breast Cancer on Jan. 24, 2009. Participants can register as a runner, walker, team or honorary participant. Parking on race day will be available, free of charge, at James White Fort (205 E. Hill Ave., directly across from the Women's Basketball Hall of Fame) and the Knoxville Civic Auditorium Coliseum garage (Howard Baker Jr. Avenue).

Start/Finish line: Women's Basketball Hall of Fame
Course: Start on Hall of Fame Drive going north (just past intersection of WBHOF Drive and Hill Avenue), turn left on Neyland (east bound ramp), follow Neyland traveling west in on eastbound lane, turn around and follow Neyland traveilng east in one eastbound lane to Hall of Fame Drive, take a right on Hall of Fame Drive, take a left on Hill Ave, turn left into the WBHOF parking lot to cross the finish line.

To register: http://www.wbhof.com/kayyow.html

Pre-Registration: $20
On-Site Registration: $25
Team Registration: $180 for 10 players
Pre-Registration deadline is June 3
All Registration includes event t-shirt, race number, admission to the WBHOF for post-race autograph session with the 2009 Inductees

2009-05-23T12:05:00.000-04:00

100 Ways to Cut 100 Calories

Maintaining a healthy weight depends on achieving energy balance. This is accomplished by balancing the amount of energy burned and food consumed in your day. To stop weight gain, most Americans need to do just two simple things:

• Add 2000 more steps each day
• Eat 100 fewer calories daily

Small changes in the types of foods you eat and in the portion sizes you choose will quickly add up to 100 reduced calories, or even more! By pledging to walk an extra mile (equivalent to 2000 steps) and reduce 100 calories (equivalent to 1 tablespoon of butter) you’ll see how easy it can be to achieve energy balance. Find ways to cut calories during your day with this list of ideas.

Breakfast

Give your day a healthy start with these breakfast tips:

• Select nonfat or 1% milk instead of whole milk
• Use a small glass for your juice and a small bowl for your cereal
• Savor a bowl of bananas, berries, low-fat milk, and sugar substitute
• Substitute a no-calorie sweetener for sugar in your coffee, tea, and cereal
• Choose light yogurt made with no-calorie sweetener
• Substitute no-sugar-added jelly or jam for the sugar-rich varieties
• Spread your muffin, bagel, or toast with 2 teaspoons of fat-free or light cream cheese
• Split a bagel with someone, or wrap up the other half for tomorrow’s breakfast
• Use a nonstick skillet and cooking spray in place of butter or margarine to prepare your eggs
• Try turkey sausage or Canadian bacon for less fat than regular
• Fill your omelet with onions, peppers, spinach, and mushrooms instead of cheese and meat
• Lighten up your omelet, frittata, or scrambled eggs by using 4 egg whites or 1/2 cup egg substitute
• Trade regular butter for light whipped or low-calorie butter substitute.

Lunch/Dinner

Try these ideas for lighter lunches and downsized dinners:

• Put lettuce, tomato, onions, and pickles on your burger or sandwich instead of cheese
• Prepare tuna or chicken salad with a smaller amount of fat-free or light mayonnaise
• Grill your sandwich using nonstick cooking spray instead of butter
• Stuff a pita pocket with more fresh vegetables, less meat and cheese
• Pick water-packed tuna instead of tuna packed in oil
• Wrap romaine and sprouts with smoked ham or turkey in a tortilla
• Make your sandwich with light, whole-wheat bread
• Try a veggie burger
• Select soft taco size (6-8 inch) flour tortillas instead of the larger burrito size
• Substitute low-fat or fat-free sour cream in recipes
• Choose 1% cottage cheese
• Skim the fat off soups, stews, and sauces before serving
• Enjoy your salad without the croutons
• Substitute 2 tablespoons reduced-calorie salad dressing for regular
• Use diet margarine
• Trim all fat from beef, pork, and chicken (also remove the skin from chicken)
• Bake, broil, or grill chicken and fish rather than frying
• Limit meat portions to 3-4 ounces (the size of a deck of cards)
• Customize spaghetti sauce with fresh zucchini, green peppers, mushrooms, and onions
• Turn a mixed green or spinach salad into a main dish by including blueberries, diced apples, or strawberries, almonds, and grilled chicken
• Reduce your portion of cooked rice and pasta by half a cup
• Grill portabello mushrooms as a main or side dish
• Use 1 tablespoon less butter, margarine, or oil in your recipe
• Try reduced fat cheese in casseroles and appetizers
• Season steamed vegetables with fresh lemon and herbs
• Use vegetable cooking spray and nonstick cookware instead of butter, margarine, or oil when stovetop cooking
• Omit or use half the amount of butter, margarine, or oil called for in macaroni and cheese, rice, pasta, and stuffing
• Leave 3-4 bites on your plate
• Eat slowly to make your meal last and reduce your urge for second helpings.

Desserts

You don’t have to eliminate desserts to cut 100 daily calories… instead, try these ideas:

• Satisfy your sweet tooth with a sliver, bite, or taste of dessert instead of a full portion
• Savor a root beer float with 0 calorie root beer, and 1 scoop of low-sugar vanilla ice cream
• Have a single-dip ice cream cone instead of several scoops in a bowl
• Choose your piece of sheet cake from the middle, where there’s less icing
• Top angel food cake with berries and low-calorie whipped cream
• Freeze blended fresh fruit into a sorbet for a refreshing dessert
• Select a cupcake rather than a standard slice of cake
• Dish up low-calorie frozen yogurt or sherbet instead of ice cream
• Enjoy a dish of fresh fruit in season instead of custard or pudding
• Choose apple, peach or blueberry over pecan or cream pie
• Follow the low fat directions when preparing brownie, cake, and cookie mixes
• Share your dessert with someone else
• Cut a half slice of cake or pie
• Substitute half or all the oil in a recipe with applesauce when baking.

Snacks

Curb your hunger with these healthy snack ideas:

• Freeze grapes or watermelon wedges for a popsicle-like treat
• Blend a smoothie out of yogurt, low-fat milk, and fresh fruit
• Choose 4 ounces of light yogurt made with no-calorie sweetener
• Control your portions by pouring a individual serving of pretzels or chips into a bowl instead of eating from the bag
• Mix fruit in a no-sugar gelatin for a colorful snack
• Try hummus with pita wedges
• Enjoy canned fruit packed in water or its natural juice instead of heavy syrup
• Pick a small piece of fruit (apple, peach, orange) the size of a tennis ball, or eat just half of a bigger piece of fruit
• Make kabobs with fresh fruit and reduced-fat cheese
• Dip apples in low-fat caramel, celery in lite cream cheese, veggies in low-fat dressing, or fruit in a yogurt/orange juice mix
• Try fresh fruit in place of dried fruit
• Eat just 1 of the granola/snack bars in the package and share the other or save it for later
• Have 1 less handful of mixed nuts
• Satisfy your chocolate craving with by opting for 1 or 2 small “fun size” candy bars, or just a few M&Ms or kisses
• Munch on a small bag of microwave popcorn — and don’t add butter
• Eat 2 of your favorite packaged cookies instead of 3.

Beverages

Try these lower calorie thirst quenchers:

• Substitute diet soda for regular soda
• Pay attention to serving sizes, most soda cans contain 2 servings
• Select diet flavored iced tea
• Quench your thirst with bottled water instead of soda from the vending machine
• Opt for the small or medium drink instead of large
• Select nonfat (skim) or 1% milk instead of whole milk
• Have 1 cup of low-fat (1%) chocolate milk instead of whole milk with chocolate syrup
• Lighten up your favorite coffee drink by requesting nonfat milk and using half the sugar or flavored syrup
• Choose no-sugar-added fruit juices
• Replace just 8 ounces of soft drink, fruit juice, or fruit beverage with water
• Drink light beer — limit yourself to 1 or 2 — instead of regular
• Request diet mixers (cola, tonic water, ginger ale)
• Choose light beer or wine instead of frozen or fruit-based alcoholic drinks.

Dining Out

Whether you’re whipping through the drive-thru or going out for a special
occasion, try these ideas for cutting calories when dining out:

• Limit yourself to 1 portion of bread, rolls, crackers, chips or, better yet, save your appetite for your meal
• Ask for a cup of soup rather than a bowl
• Select minestrone or other broth-based soups over cream-based soups
• Ask for sauce and salad dressing on the side; eat enough to enjoy the flavor, but leave most of it behind
• Dip your fork into the dressing, then into your salad greens
• Order a vinaigrette dressing rather than a mayonnaise-based dressing
• Ask for no croutons and cheese on your salad
• Substitute steamed vegetables for the potato, rice, or pasta side dish
• Select an appetizer as your main dish; add soup, salad, or vegetable side dish
• Choose a healthy option item designated by a symbol on the menu
• Ask for a half-portion or don’t eat everything on your plate
• Use fresh lemon to season fish instead of tartar sauce
• Choose a side salad instead of fries when ordering fast food
• Skip the super-size promotions
• Select grilled chicken in place of breaded and fried.

2009-05-20T12:07:00.000-04:00

100 Ways to Add 2000 Steps

It’s not just what we eat that’s important, but how we use the calories we consume. As long as you’re active enough to balance the calories you eat with the calories you burn in physical activity, you can enjoy an occasional treat and still avoid weight gain. By pledging to walk an extra mile (equivalent to 2000 steps) and reduce 100 calories for one day you’ll see how easy it is to achieve the energy balance that can stop weight gain. Small changes in your daily activity will quickly add up to 2000 extra steps or more! Find ways to add steps at home, at work, and at play with this list of ideas.

At Home

Household chores, neighborhood walks, and errands are great opportunities for adding steps. Try these ideas for increasing your walking:

• Circle around the block once when you go outside to get your mail
• Walk around the outside aisles of the grocery store before shopping
• Drive or walk to a nearby high school and go around the track: 4 laps equals approximately 2000 steps
• Make several trips up and down the stairs to do laundry or other household chores
• Pass by the drive-thru window and walk into the bank or restaurant
• Stroll the halls while waiting for your doctor’s appointment
• Listen to music or books on tape while walking
• Invite friends or family members to join you for a walk
• Accompany your children on their walk to school
• Take your dog for a walk
• Start a walking club in your community
• Walk to a nearby store, post office, or dry cleaners to accomplish errands
• Benefit a good cause by joining a charity walk
• Walk to your place of worship for services
• Cut the grass
• Pace around your house while talking on the phone
• Buy a walking video so you can get in your steps on rainy days
• Experience the splendor of a sunrise on an early morning walk
• Spur your imagination by observing your neighbor’s landscaping and gardens while you walk — incorporate ideas from your favorites in your own yard
• Walk to a friend’s house for a visit
• Try “retro walking”; walking backwards distributes your weight more evenly (be sure you’re in a safe area and are aware of your surroundings)
• Keep a walking journal, in addition to tracking steps, jot down how you feel after returning from a walk — enhanced energy is a great motivator
• Focus on walking distance over speed, it’s better to get in more steps at a comfortable pace than to burn out quickly
• Walk on a treadmill on rainy days or when its too dark to walk outside
• March in place while watching your favorite TV show
• Reverse your walking routine — start in the direction where you usually end
• Boost the results of your walk by using trekking poles
• Catch up on the day’s events with your spouse and children on an after-dinner walk
• Sleep more soundly at night by taking a walk a few hours before you go to bed.

At Work

Adding steps to your workday can help you reduce stress and stay alert. Try these ideas:

• Go for a walk before starting your morning commute, you’ll energize yourself for the day
• Exit the bus 1 or 2 stops early and walk the remainder of the way
• Walk to work if you live close enough
• Refill your coffee cup at the machine farthest from your workstation
• Visit the restroom on the far side of the building
• Hold a meeting while you go for a walk
• Avoid elevators and escalators: take the stairs instead
• Park in the far reaches of the parking lot
• Escape the stress of a difficult day by excusing yourself for a few minutes of walking
• Walk to a nearby store to buy a treat for your co-workers
• Designate 10 minutes of your lunch break for a quick walk
• Start an office walking club
• Ask co-workers to join you on a before or after work walk
• Walk to co-workers desks to speak to them instead of sending an email
• Create a step competition with fellow employees — see who can get the most steps in a day
• Encourage your co-workers to join you on walks during breaks or after work
• Climb the stairs or stroll the sidewalks for a few minutes at the end of your shift
• Shake off the effects of your evening commute by walking before dinner.

At Play

Whether your leisure time is specifically for physical activity or not, there are plenty of ways to add more steps. Try these ideas:

• Walk around the campus of a nearby university or college
• Window shop while you pace through a shopping mall
• Take the long route when browsing at a shopping center — don’t visit the stores sequentially
• Join a water walking class, the natural resistance of the water strengthens muscles
• Tour a museum, zoo, or nature preserve
• Circle around a swap meet or craft show before selecting your purchases
• Take up photography — walk through a scenic location on a hunt for photo opportunities
• Sign up for a community 5K or 10K walking/running event
• Hike on a wilderness trail
• Vary your pace when walking, start out slowing then increase your speed, include short bursts of speed walking, then cool down with a slower pace at the end of your walk
• Strap a length of masking tape around your child’s waist (sticky side out) so they can gather pretty leaves during the spring, summer, and fall
• Drive to a new walking trail and explore the different scenery
• Contact your local visitor’s bureau or historical society and sign up for a walking tour
• Volunteer to walk dogs for an animal shelter
• Organize a community clean-up day and designate areas of the neighborhood for teams to walk through and remove debris as they go
• Meet a friend for lunch at a restaurant you can walk to
• Plan a picnic with friends, family, and children and go for a walk after your meal
• Seek out bargains by walking through your neighborhood looking for garage/yard sales
• Explore nature by keeping a field guide handy when walking
• Skim the newspaper for upcoming events you can walk to such as a garden tour, high school play, or a concert in the park
• Walk around the restaurant or parking lot while waiting for to be seated
• Drive to a neighboring community and tour its main street on foot
• Reward yourself for step accomplishments — for example, every time you reach your step goal for the day put a dollar in a jar and save for a special reward
• Take a step aerobics class
• Spend a day at the beach and walk the shoreline
• Watch for birds while walking; especially during the fall migration
• Get lost in a corn maze (many are set up during autumn)
• Entice your kids to join you by turning a walk into a scavenger hunt
• Stroll around the field while watching your child’s sporting event
• Play a round of golf but pass on the cart
• Instead of talking on the phone with a friend, meet for a walk and talk
• Walk with your kids to the local park.

Variety is the Spice of Life

Other activities can count toward your daily steps. Here are some ideas for adding “steps” through minutes spent in other physical activities:

• Sign up for a water aerobics class
• Join a beach or indoor volleyball team
• Play America’s favorite pastime — baseball or softball
• Hit the tennis courts
• Dance the night away at a club
• Don’t forget the household activities, such as scrubbing floors and vacuuming
• Weed, hoe, rake, and prune — gardening is an everyday way to be more active
• Paddle away calories on a raft, kayak, or canoe trip
• Tour a local trail by bike
• Try in-line skating through your neighborhood
• Take a class in judo or karate
• Swoosh down the slopes — try downhill skiing
• Snowshoe over hills and drifts in the colder months
• Ice skate at a local ice rink
• Enjoy the calm of nature while cross-country skiing on a trail
• Swim laps in a pool — vary your stroke for the best results
• Dive into a lake, river, or ocean for some summertime fun
• Join a Tai Chi or Yoga class for flexibility and relaxation
• Sign up for an aerobics session
• Water-ski over the waves
• Ride your bike to accomplish errands such as going to the library or depositing your paycheck.

2009-05-13T19:16:00.002-04:00

Stretching and Flexibility Benefits

There are three important elements to a fitness program: aerobic activity, weight training and flexibility training. There are many benefits to flexibility training:
- Allows for greater freedom of movement and improved posture
- Increases physical and mental relaxation
- Releases muscle tension and soreness
- Reduces the risk of injury

Flexibility is primarily due to one's genetics, gender, age, body shape and level of physical activity. As people grow older, they tend to lose flexibility, usually as a result of inactivity, but partially because of the aging process itself. The less active you are, the less flexible you are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.

Before stretching, take a few minutes to warm up, as stretching cold muscles may increase your chances for injury. Spend at least five to 10 minutes warming up prior to stretching. The general recommendation for people starting an exercise program is to perform gentle dynamic-type stretches before a workout and static stretches after exercise. When performing a static stretch:
- Take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension
- Hold the stretch for 15 to 30 seconds, relax and then repeat the stretch two to four more times
- Dynamic stretches are more advanced and should be instructed by a qualified professional

Avoid these stretching mistakes:
- Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
- Don't stretch a muscle that is not warmed up.
- Don't strain or push a muscle too far. If a stretch hurts, ease up.
- Don't hold your breath during the stretch. Continue to breathe normally.

Ideally, at least 30 minutes, three times per week should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing to reduce potential muscle soreness. Here are some tips for fitting stretching into an overbooked schedule:
- If you don't have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates body and muscle temperature enough to make them more receptive to stretching.
- Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. This can clear your mind and help jump-start your morning.
- Take a stretching class such as yoga or tai chi. Scheduling a class will help you stick with a regular stretching program.

American Council on Exercise, www.acefitness.org

Thacker, SB et al. (2004). The impact of stretching on sports injury risk: A systematic review of the literature. Medicine & Science in Sports & Exercise, 36, 3, 371-378.

2009-05-08T18:36:00.002-04:00

The Miracle of Massage

Massage Therapy is a form of healing and relaxation for your body and mind. It helps strengthen your immune system, improve your posture, increase your joint flexibility and range of motion, relieve headaches and muscle tightness, and work out lactic acid and toxins from your muscles. It is a wonderful way to treat yourself and your body will thank you! There are numerous types of massage therapy, depending on what you are looking for or wanting to focus on: therapuetic massage, hot stone therapy, neuromuscular therapy, hand/head/foot massage, deep tissue, Swedish massage and many more. If you've never had a massage before, I would recommend going with the basic therapeutic massage for either 30 min or 1 hour. Make sure you communicate with your massage therapist what is bothering you, where you are tight or in pain, and what you would like to get out of the massage. And let them know if it is your first time getting a massage!

Personally, massage therapy helped me get my life back after a bad car accident. After a broken neck, among other broken bones, my upper back was rock solid, as my muscles had tightened up to support my neck. Getting back into running was extremely painful, causing headaches, neck and back pain. After two massages in as many weeks, I was running pain-free, as well as having no side effects after my runs. It was amazing! My massage therapist is no miracle worker, but my body really responded to the relaxation and care that she placed on my muscles. Give it a try and see how your body responds!!

2009-05-08T18:19:00.002-04:00

How to Survive a Snack Attack

The secret to healthy snacking is found in the foods you choose, the serving size, and how frequently you snack. Choose a variety of snack foods that are low-fat and can be eaten when the urge to snack hits. Planning for snacks and preparing them ahead of time may reduce the temptation to snack on high calorie choices.

Pack ready-to-eat, single-portion-size snacks in little bags or containers that are easy to grab when you get the urge to eat. Keep them in your briefcase, office, car, and home. Removing the temptation to grab a bag of chips or other high-fat, high-calorie food allows for healthy snacking while loosing weight.

There are lots of healthy foods you can snack on to kill those food cravings with minimal diet damage. Again, the key is to plan ahead. Keep the following low-fat food on hand for when the urge to snack attacks:

- frozen grapes or banana slices; other fresh fruits
- bageks, English muffin with a little jelly
- unsweetened, ready-to-eat cereals
- rice cakes
- dried fruits
- vegetables, such as celery sticks and cucumber slices
- fat-free or low-fat cookies such as animal crackers, fig and other fruit bars, ginger snaps, and vanilla or lemon wafers
- frozen low-fat or nonfat yogurt
- sherbert and popsicles
- sugar-free jello
- sugar-free hard candy, gum, and mints
- flavored coffee, unsweetened teas

There are also many types of low-fat crackers and crunchy foods. If you are watching your sodium intake, look for low-sodium and unsalted types of the following snacks:

- fat-free or low-fat crackers such as melba toast
- no-oil baked tortilla chips
- fat-free pretzels
- air-popped popcorn
- unsalted almonds and other nuts

Keep in mind that while these treats may be low in fat, many are not low in calories. So watch how much you eat and the calorie count.

Survival Tips
Identify your strongest triggers. Keep an eating diary and list when, where, what and how much you eat and why the food was eaten. Learn to avoid or minimize situations that tempt you to snack. Boredom, depression, anxiety, nervousness, and loneliness can trigger unhealthy eating habits. Try to deal with these emotions in ways other than eating. For example, call a friend, go for a walk, read a book, join a recreational club, or participate in a hobby you enjoy.

Curb your sweet tooth. Many people crave sweets, especially after a meal. To help satisfy that sweet tooth, try these helpful suggestions:
- mix fresh fruit with yogurt and freeze into popsicles
- eat a small piece of hard candy after meals
- eat caramel or cocoa-flavored mini rice cakes
- make caramel apples or broiled oranges with brown sugar
- drink chocolate skim milk

Savor your healthy snack. Snack time can also be more enjoyable if you are doing nothing while snacking but concentrating on the enjoyment of eating. At work, take a break and eat slowly. At home, don't snack in front of the television or while doing another activity. Sit down at the kitchen table and savor every bite.

This flyer was created by Missy Kane and Covenant Health. www.covenanthealth.com. 865-541-4500.

2009-04-27T19:51:00.000-04:00

Make it enjoyable!

Eating healthy doesn’t have to feel like a punishment. In fact, you may be surprised how much you enjoy certain “healthy” foods once you branch out and incorporate them. Experimenting is the name of the game. Try something from the “light” or “healthy” menu next time you go to a restaurant or buy a new fruit or vegetable to take home and experiment with. It’s OK not to like certain things. Just don’t let that deter you from continuing to try other new things. You can find a recipe for just about anything online. Open yourself up to trying out new foods. It will help you get out of an unhealthy food rut, especially if you’re stuck on the same junky fast foods all the time.

Siri Khalsa-Zemel, MS,RD,LDN
Women’s Way Weight Management Coaching
www.womenswaywmc.com

2009-04-07T16:57:00.002-04:00

The Inaugural Dogwood Mile

Those attending the 2009 Dogwood Arts Festival’s annual parade down Gay Street will see something unexpected this year when the parade ends as hundreds of runners are expected to participate in the inaugural Dogwood Mile.

On April 24 at approximately 8:30 p.m., amateur and professional runners will race – with “spring” in their steps – from the intersection of Gay St. and Summit Hill Blvd. to the historic Gay St. Bridge. From the bridge, runners will turnaround and dash to downtown Knoxville’s Wall St. and end their one mile run in Market Square. As soon as the first runner crosses the finish line, Party on the Square will begin with live music from Brendon James Wright and the Wrongs, food and refreshments – including beer for sprinters 21 years of age and older. Party on the Square will conclude at 11 p.m.

The Dogwood Mile is open to everyone age seven and up and is a USA Track & Field sanctioned event. Preregistration entry fees range from $15 for adults and $10 for children age seven to 12. Those who wish to preregister and find more about start times and competition rules may do so by visiting http://www.racedayevents.net/Dogwood_Mile.html.

Day of race registration will take place on Gay St. from 5:30 p.m. to 8:15 p.m. and will cost $20 for adults and $15 for children.

Awards will be given to first, second and third place winners in the following age groups: 13-18, 19-29, 30-39, 40-49, 50-59, 60+. Children seven to 12 will not be timed, but all will receive finisher medals. Additionally, all runners in all age groups will receive a Dogwood Mile t-shirt and goody bag.

The Dogwood Mile and Party on the Square, in conjunction with the 2009 Dogwood Arts Festival and the Knoxville Sports Center, is sponsored by Covenant Health and produced in partnership with Young Professionals of Knoxville with timing by Race Day Events.

The Dogwood Arts Festival, in its 49th year, transforms downtown Knoxville into a month long springtime celebration with a “blue jean to black tie” festival offering something for everyone – dance, film, literary arts, music, theatre and visual arts.

Show Time: Apr 24th 5:30 PM
Tickets: $20 for adults and $15 for children

2009-04-07T16:55:00.003-04:00

5K Breakthrough Run for Autism

Regal Cinemas Pinnacle Stadium 18 at Turkey Creek
Apr 18th, 2009

Breakthrough Corporation, a non-profit organization providing services for adults with autism in East Tennessee, will host the third annual 5K Breakthrough Run for Autism on Saturday, April 18. The 5K run and one-mile fun run starts at 8 a.m. at Regal Cinemas Pinnacle Stadium 18 at Turkey Creek in Knoxville, and the course goes through quiet neighborhoods behind the Turkey Creek shopping and entertainment complex.

The Breakthrough Run for Autism invites anyone with disabilities who would like to participate in the walk or run to register as a Breakthrough Buddy. If desired, a volunteer will accompany the buddy on the course, and buddies will receive special recognition, ribbons and gift certificates as awards are presented after the race. About 25 Breakthrough Buddies took part in last year’s run.

Runners may register as individuals or on teams that include Open, Competitive, Women’s, and Schools. Walkers are welcome. Custom designed awards will be presented to the top three overall race winners, and to first place in masters (40+), grandmasters (50+) and veterans (60+). Other awards will be presented for first to third place winners in the age divisions ranging from 10 and under to 75+.

The Breakthrough Run for Autism benefits Breakthrough Corporation, a non-profit started 10 years ago by parents committed to improving the lives of adults with autism. Breakthrough aims to provide individualized services that offer quality care, a safe environment, family connection and community involvement, according to Judi Brookshire and Susan Lee, race co-directors and Breakthrough board members.

With grants, donations, and funds raised through such events as the Breakthrough Run, Breakthrough has acquired property and broken ground on three houses that will provide supported living for adults with autism. Breakthrough is developing housing, recreational and educational programs in a neighborhood setting for adults with autism. When complete, Breakthrough will become the first such organization in Tennessee to provide those services to adults with autism.

Breakthrough currently provides structured day services for adults with autism, as well as a respite and recreation program in partnership with the University of Tennessee Department of Exercise, Sports and Leisure Studies and the YMCA of East Tennessee.

Among Breakthrough Buddies in last year’s race were John and Timothy Ritchie, twin sons of Beth Ritchie, a Breakthrough board member. The 23-year-old twins, who each have autism, participated in an organized race for the first time last year. “I don’t think they intended to walk the whole three miles, but they just kept going,” Ritchie said. “They had never participated in an activity like that before.”

The top awards in this race will be unique artwork, sculptures called “Robotz,” created by John Ryan Lee, a young adult with autism. Other awards will be hand-crafted puzzle symbols made by Dan Whitson, a friend of Breakthrough. The multicolored puzzle piece ribbon is the recognized symbol for autism. State Sen. Tim Burchett and State Rep. Ryan Haynes plan to be on hand to help distribute awards.

The Breakthrough Run for Autism is the second of three 5K runs in the Spring Fling Series, with each race benefitting worthy causes. The first is the Run for the Schools April 4, benefitting Knox County schools, and the third is the Run for the Deaf May 2, benefitting the Tennessee School for the Deaf. Runners participating in all three races will be eligible for cash awards based on cumulative time after the third race.

Show Time: Apr 18th 8:00 AM
Tickets: Registration is $10 for students in grades K-12 and $20 for adults and should be received or postmarked by April 5. Registration includes a t-shirt. Late registration fees are $12 for students K-12 and $25 for others. Runners may pre-register or sign up the morning of the race from 7:00 until 7:30 a.m. at the Pinnacle Stadium parking lot. Late registrants will receive t-shirts as supplies last.

2009-04-07T16:54:00.000-04:00

EarthFest in Knoxville

Pellissippi State Technical Community College - Main Campus on Hardin Valley Road
Apr 18th, 2009

FREE Fun Family Friendly Event! Environmental Exhibitors, non-profit groups, Arts & Crafts & Food vendors, Entertainment-local bands, Youth Educational Area.

Website: www.knox-earthfest.org
Show Time: Apr 18th 10:00 AM
Contact: John Homa; 865-215-2872

2009-04-07T16:52:00.001-04:00

April Events in Knoxville

National Start Walking Day
FREE Fun Family Friendly Event! Media Buzz event for Start Walking Program - Games, Speakers & Health Education.
Show Time: Apr 8th 11:00 AM
Contact: Teresa Underwood; 865-405-2381

The Sizzlin’ Stomp – Celebrate Clogging
A Clogging competition & workshop designed with you in mind, if you are an advanced dancer or a beginner, The Sizzlin' Stomp is for you! Compete in ACHF sanctioned team competitions on Sat. night.
Show Time: Apr 10th 8:00 AM
Where: Hilton at Downtown Knoxville
Contact: Kimberly Stafford; 865-660-0325

2009 Run for Clean Air – 5K
Community event centered around a 5 K (3.1 mile) run/walk to raise awareness for work that is ongoing to keep East TN are clean & clear. Website: www.runforcleanair.orgRegistration: 08:00 AMRace: 09:00 AM
Show Time: Apr 11th 8:00 AM
Where: Sequoyah Hills Park
Contact: Jennifer Lubke; (865) 974-1880

Little Planet Helpers
Learn how to keep our planet green, clean & healthy at this event sponsored by Disney’s Handy Manny.
Show Time: Apr 11th 2:00 PM
Where: Knoxville Center Mall

Group Walk (3 or 6 miles)
The walk route includes Gay Street and Market Square area, World's Fair Park, the UT campus and Volunteer Landing. Walkers will meet in the lobby of the Marriott Hotel between 9:45-10:00 am.
Show Time: Apr 11th 10:00 AM
Where: Marriott Hotel, 500 Hill Avenue, Knoxville
Contact: Pat Pacia; 865 777-4713; paciapat@tds.net

Ribbon Run for Autism – 5K & Fun Walk
Show Time: Apr 18th 8:00 AM
Where: Turkey Creek Shopping Center
Contact: Tom Beesom; (865)247-0065

Walk like MADD 5K
5 K Walk for Mothers Against Drunk Driving. MADD Information will be distributed at event.
Show Time: Apr 25th 9:00 AM
Where: West Hills -John Bynon Park
Contact: Julie Strike; 865-522-5005

BlueCross Dogwood Classic 5K
5 K Run/Walk celebrating the dogwood season in Knoxville.
Show Time: Apr 25th 8:00 AM
Where: Cherokee Blvd
Contact: Kristy Altman; (865)805-2008

MS Walk – Multiple Sclerosis
Approximately 650 walkers & volunteers wil come out to raise money for Multiple Sclerosis. Lunch & refreshments will be provided.
Show Time: Apr 25th 10:30 AMShow Time: Apr 25th 9:00 AM
Where: World’s Fair Park
Contact: LeaAnne Campbell; 615-269-9055

2009-03-05T12:18:00.005-05:00

Nutrition Facts/Restaurant Guide
In today's society, eating out has become second nature to most of us. It's very easy to swing through a drive-thru or stop and eat before you get home so you don't have to cook. While fast food or restaurant food tastes good and prevents us from cooking and doing the dishes, the nutrition may not exactly be up to par! Most restaurants have much larger portions than we would make and consume at home, so we are consuming a much larger amount of calories than needed or expected. But as most of us know, fast food is full of sodium and fat, not to mention calories in extreme excess. Here is a list of websites that contain nutrition data for a lot of different restaurants. It'll be a good resource if you are counting your calories or wanting to know how much you are consuming when eating out.

http://www.dietfacts.com/fastfood.aspx

http://caloriecount.about.com/restaurants-mc1

http://my.dietpower.com/tools/fast_food_facts.php

http://www.subway.com/applications/NutritionInfo/index.aspx

http://fatburgr.com/

http://nutrition.mcdonalds.com/nutritionexchange/nutrition_facts.html

http://www.hawaii.edu/hivandaids/links_nutritionfastfood.htm

I found all of these websites by Googling "restaurant nutrition facts".

2009-03-05T11:47:00.003-05:00

I need your help and input...

If anyone has or receives information regarding local races, walks, and outdoor or recreational activities in any part of the state, please contact me with that information so I can post it for everyone to read. Obviously I'm in Knoxville and to be honest, haven't ventured very far west since I've lived in Tennessee, so I don't know all that much about the rest of the state or how to get information on staying active in other places other than East Tennessee! There I admitted it!! So please bare with me as I search for new websites and places to get information for you all who live across the state.

Also, please send me your recipes!! I'd like to post them for everyone, but also try them myself as I'm trying to broaden my cooking skills! And I'd be interested in finding out what works for people who are on the go a lot or don't have time to cook. Every little bit of your input will help others in their quest to be more active and healthy!

2009-03-05T11:21:00.002-05:00

Attention: West Tennessee

I'd like to give you all some useful websites that may come in handy when you decide to get outside and get moving! Now is the time with spring upon us, so don't wait to enjoy the warmer weather and beautiful outdoors!

This website covers all the bases with information on attraction, music & arts, history & heritage, sports & recreation, and nature & outdoors. It'll list current recreational walks and races, along with ways to enjoy the outdoors and get moving! Check it out! I highly recommend it!
http://www.tnvacation.com/west/

Here is a great website in Jackson that lists the parks and recreation centers, athletics and outdoor activities and adventures. It's easy to navigate and gives you information on golf courses and the local farmer's market!
http://www.cityofjackson.net/departments/recpark/facilities/special/farmers.html

Please, please, please utilize this website. It's a blog actually and is all about Memphis! But it has wonderful information on the greenways, local hikes and recreation on the Mississippi River. It'll be a great resource for you to connect with others and find ways to get active in that area.
http://memphisphotog.blogspot.com/

This last website is a great resource for parks, recreation centers and fitness centers for tennis, swimming, skating, bowling, hunting and fishing. It gives addresses and phone numbers and places for you to get involved in all areas of sports and recreation.
http://orig.jacksonsun.com/recreation/index.shtml

I'm sure there are many other websites and blogs out there with plenty of information on how to get involved and active across the state of Tennessee. If anyone has other websites they'd like to share, with information on any part of the state, that would be awesome.

2009-03-05T11:07:00.002-05:00

Attention: Middle Tennessee

Here are some great websites to visit if you are looking for fun outdoor activities now that the weather is starting to get warmer. This is a great time of year to get outside and get moving. The weather is great, the scenery is getting colorful and beautiful and there is so much to do!

If you like to fish, hike, go camping or just be outside doing fun recreational activities, visit this website, which lists caverns, parks, waterfalls, trails, campgrounds and national forests in the middle Tennessee area:
http://www.geocities.com/buffalorivercanoe/tnoutdoors/nearnash.htm

Here is a great website for all cities in the middle Tennessee region. It lists all kinds of attractions, events, recreation & sports, music & arts, and nature & the outdoors. Navigate through here to find upcoming walks, races and outdoor activities to get you moving:
http://www.tnvacation.com/middle/
(You can also navigate through east and west Tennessee for those of you in other regions of the state!)

If you are looking for a sport or activity to get you moving and active, check out this website. It lists all the sports offered in the Nashville area, along with a list of lakes, golf courses, places to skate board, go horseback riding, and play miniature golf! There is even information on kids day camps.
http://www.nashvillelife.com/sports/

Tennessee River Trails is a website to give you information on the Tennessee River local parks and recreation trails in middle Tennessee. It also offers information on bicycling, boating, canoeing, golf, and national parks. The site is currently under construction, but be sure to check it out when it gets up and running.
http://www.tennrivertrails.com/tennessee_parks_recreation.htm

2009-02-16T11:59:00.002-05:00

Grilled Tuna Teriyaki

From www.allrecipes.com:

Ingredients:
- 2 tbsp light soy sauce
- 1 tbsp Chinese rice wine
- 1 large clove garlic, minced
- 1 tbsp minced fresh ginger root
- 4 (6 ounce) tuna steaks (about 3/4 inch thick)
- 1 tbsp vegetable oil

Directions:
1. In a shallow dish, stir together soy sauce, rice wine, garlic and ginger. Place tuna in the marinade, and turn to coat. Cover and rerigerate for at least 30 minutes.
2. Preheat grill for medium-high heat.
3. Remove tuna from marinade, and discard remaining liquid. Brush both sides of steak with oil.
4. Cook tuna for approximately 3 to 6 minutes per side, or to desired doneness.

Nutrition Facts (per serving):
- 228 calories
- 5.1 g fat
- 1.5 g carbohydrates
- 40.4 g protein

Add some vegetables and maybe a starch to make this a very healthy, well-rounded meal!

2009-02-16T11:31:00.002-05:00

Walk Around Town Challenge -- Walker-friendly events

Greenways 5k -- April 5, 2009
This race is on the most scenic portion of the Third Creek Greenway and starts at West High School.

BlueCross Dogwood Classic 5k -- April 25, 2009
This race takes you on Cherokee Blvd and through the Sequoyah Hills area in Knoxville to see the blooming of the dogwoods!

Tennessee Sports Medicine Expo 10k/5k -- May 23, 2009, 8:00 AM
This is Knoxville's oldest and most beloved community running event. It starts on Gay St. and finishes in Market Square.

Pilot Fireball Classic 5k -- July 3, 2009, 9:00 PM
This night run starts at the UT Veterinary School and follows a well-lit and flat course.

BlueCross Thanksgiving Day Autumnfest 8k/5k -- November 27, 2009
This race starts near Volunteer Landing and kicks off the holiday season!

**Please go to http://www.ktc.org/Walking.html for the registration forms and to read about each race course.

2009-02-16T11:20:00.004-05:00

Feedback

I'd really like some feedback from those of you who are checking our blog pretty regularly. I'm trying to give you all a variety of workout regimines, recipes, fitness events around Knoxville, etc, but I'm not sure if that's what will be the most beneficial. What would you all like more information about? How can I better help you achieve your goals, whether they be weight loss, increasing strength or endurance, decreasing stress, etc? I wanted to create this blog so I could be more interactive with the members of AOMT and help them with their steps programs or help them push past that and get into a more consistent and intense workout regimine. Please let me know. I'd love to hear from you. You can email me directly at ccsanadi@utk.edu or email our AOMT address at aomt@utk.edu.

2009-02-02T20:38:00.001-05:00

COME SUPPORT THE UT LIBRARIES

It's time for the 17th Annual Love Your Libraries Fun-Run.

When: February 21, 2009
Where: University of Tennessee (Starting at Circle Park)
What: Multi-Class 5K and 1 Mile Fun Walk
Time: Race begins at 8:30am

Pre-Registration is $15 and includes a free t-shirt. For more information, contact Julie Lynch (gss@utk.edu). The registration form is also available online at http://www.lib.utk.edu/funrun.

2009-02-02T20:26:00.002-05:00

Stay Warm with Black Bean Chili!!

I found this recipe at http://allrecipes.com. I thought it would be nice to give you a healthy and nutritious, but tasty meal to keep you warm during this cold weather! Not only is it easy to make, but it's loaded with protein and fiber, along with vegetables and it's low in calories and fat. This recipe makes 8 servings and each serving contains 167 calories, 3.1 g fat, 28.3 g carbohydrates, 9.9 g fiber and 9 g protein! If you have any recipes you'd like to share, please email me with them! I can post them on the blog and would love to try them!

Ingredients:

1 tablespoon olive oil
1 onion, chopped
2 red bell pepper, seeded and chopped
1 jalapeno pepper, seeded and minced
10 fresh mushrooms, quartered
6 roma (plum) tomatoes, diced
1 cup fresh corn kernels
1 teaspoon ground black pepper
1 teaspoon ground cumin
1 tablespoon chili powder
2 (15 ounce) cans black beans, drained and rinsed
1 1/2 cups chicken broth
1 teaspoon salt

Directions:

Heat oil in a large saucepan over medium-high heat. Sautee the onion, red bell peppers, jalapeno, mushrooms, tomatoes and corn for 10 minutes or until the onions are translucent. Season with black pepper, cumin and chili powder. Stir in the black beans, chicken broth and salt. bring to a boil.

Remove 1 1/2 cups of the soup to food processor or blender; puree and stir the bean mixture back into the soup. Serve hot by itself or over rice.

2009-01-26T21:05:00.002-05:00

CHALLENGE!!

Thanks to all of you who came out to the Healthy Living Expo this past weekend! I hope you enjoyed yourselves, and learned some new things regarding exercise and healthy living. I'd love to hear what you all thought regarding our booth and the expo as a whole.

Here is my challenge to you for the week:

Walk/run for at least 40 minutes, 3 times between now and Saturday. If you already walk, try jogging. Even if you can only jog for a few minutes, alternate between walking and jogging. Push yourself! You'll be so glad you did at the end. If you are already an avid runner, try alternating between sprinting and jogging. Or increase the amount of miles you run once or twice this week. Step out of your comfort zone this week and see how you feel. I bet you'll be pleasantly surprised! I look forward to some feedback and be ready for more challenges to come!

2009-01-22T10:13:00.005-05:00

It's cold outside...brrrrrr

Yes it's winter and that makes exercising outside a bit difficult. But you can still do it! On days where the temperature barely makes it above freezing, you obviously want to be outside during the warmest part of the day when you can be warmed the sun's rays. How about walking on your lunch break? You'll still need to bundle up, but once you get moving, your body will warm up in no time. If your fingers and toes just can't handle the cold weather, we still want you to be active. The gym is the most obvious choice for doing some cardio, but if you don't have a membership to a gym, try this...

Pick a time at work when you can do about 20 minutes of exercise. This may be during lunch or may have to be after work. Find your stairwell and start climbing! You can start walking, then jog, then go back to walking. You can skip steps or climb every one...maybe try alternating. You could also try what I do with my clients sometimes. Climb a few stories, then do lunges down the hallway and back. Repeat three times. Or you could run a few stories and then do ten pushups and 20 situps and repeat. These are great ways to get your heart rate up, burn calories and work on your cardiovascular endurance. Plus it's free and indoors! Let me know how it goes!

2009-01-18T21:44:00.000-05:00

Trying to get your weight off may be the hardest thing you ever do in your life. It seems relatively simple: eat less, move more, lose weight…right? Well, it’s just not always that simple. Weight-management is really more about self-management than anything else. And in order to manage yourself, you have to know yourself. To truly succeed with your weight loss goals this year, give yourself the freedom to do some psychological, emotional, and spiritual work as part of the equation. Open up yourself to the idea that you may have some “stuff” to work through in order to be successful in the long-term. If you have someone you can talk, then do it! It is much more valuable than you may think. If you don’t have anyone to talk to, then it may be time to reach out.

My name is Siri Khalsa-Zemel, and I work with women and families as a weight management coach. I am a Registered Dietitian and own Women’s Way Weight Management Coaching. I also have a very talented Certified Personal Trainer on staff who works with women as a weight management coach as well. We would love to have the opportunity to help you reach your goals (for real, this time). Learn more at www.womenswaywmc.com

Siri Khalsa-Zemel, MS,RD,LDN

2009-01-13T16:20:00.003-05:00

Healthy Living Expo

I have lots and lots of information regarding the Healthy Living Expo coming up soon on January 22-24, 2009!

Friday, January 23 is VOLUNTEER DAY! Join us for two walks around the BlueCross Walking Track. At noon, Olympian and UT athlete Deedee Trotter will be leading the walk and giving the message "Healthy Living, Drug FREE". At 2 pm come support OutLive, which is a fundraiser for cancer with the message "Healthy Living through Prevention". Both walks will be 1/4 mile and will be around the exhibit booths. Two drawings will be held to win 6 month RUSH memberships for the walk participants. A pedometer will be provided for all that participate, while supplies last. Friday will also have lots going on at the Cooking Stage.

- 1 pm Chef Antun, Director of the UT Culinary Institute
- 2 pm WVLT Channel 8 presents Chef Walter Lambert
- 3 pm Earth Fare the healthy supermarket - Corporate Chef
- 4 pm Women's Way Management Coaching - Siri Khasal Zemel, MS, RD, LDN
- 4:30 pm Drawing for a Nintendo Wii

If you would like the free E-ticket for Friday only (which will be used for your drawing for the Nintendo Wii), please email me!

Also, if you or anyone you know attends or works for the University of Tennessee and has a valid UT ID, you will get into the Expo FREE all weekend long! Pass on that information to anyone and everyone! We want as many people to attend the Expo as possible! We need to get the message out to people about healthy living, active lifestyles, healthy cooking, etc. Bring your friends. We'd love to have anyone be AOMT's guest! I look forward to seeing you all there!

2009-01-08T13:35:00.000-05:00

A few events for you to enjoy

Living Clean and Green! Organic Gardening

Ijams Nature Center
Jan 10th, 2009
Organic gardening costs less, yields the same and does not fill our soils and waterways with excess fertilizers, pesticides and herbicides, plus food grown organically is healthier for you and your family. Nature's way is the best way.

Show Time: Jan 10th 1:00 PM
Ticket Info: Program is free, please call 577-4717 ext. 10 to register.

2009 YWCA Knoxville's Race Against Racism 5 K Run & 1 Mile Walk / Run

YWCA Phyllis Wheatley at 420 W. Clinch Avenue
Jan 17th, 2009

Show Time: Jan 17th 11:30 AM
Ticket Info: Danielle Kriger 865-523-6126

2009-01-08T13:29:00.000-05:00

Useful links to get you moving!

Knoxville Tourism and Sports Corporation – get a list of events from races to sporting events to nature shows!
http://www.knoxville.org/

City of Knoxville Parks and Recreation
http://www.ci.knoxville.tn.us/recreation/

Knoxville Greenways
http://www.ci.knoxville.tn.us/greenways/default.asp

Knoxville Track Club
http://www.ktc.org/

Knoxville Disc Golf League
http://www.knoxvillediscgolf.org/

Knoxville Tennis Association
http://www.network.usta.com/publish.sps?syndicatorguid={1A1EBD48-E5AA-45CD-958B-67944F9FAB56}&rmasiteinstanceguid={C23FE1E1-4407-49A5-9948-120F0E35379E}&rmapageid=25&sectionid=12789

Knoxville Canoeing
http://www.ci.knoxville.tn.us/recreation/canoeing.asp

Knoxville Golf Courses
http://www.ci.knoxville.tn.us/recreation/golf.asp

Ijams Nature Center
http://www.ijams.org/

Water Play Fountains
http://www.ci.knoxville.tn.us/recreation/playfountains.asp

Knoxville Parks
http://www.ci.knoxville.tn.us/parks/

Knoxville Swing Dance Association
http://www.swingknoxville.org/

2009-01-08T13:08:00.002-05:00

New Year, New Blog, New You

It's a new year and we want to make 2009 the best yet! To kick off the new year, I wanted to make sure you all try to rid yourselves of all that holiday stress! It's important that you take care of yourself and make sure you do things for YOU! Try getting a massage. It'll be an hour of relaxation and time for you to reflect and just be! If you've never had a massage before, I highly recommend trying it! Not only does it help you relax and clear your mind, but your body feels so much better afterwards. It helps you release toxins and built up negative energy and stress. Just make sure you drink lots of water afterwards (well you should be drinking lots of water all the time, but that's a lecture for a different day) because you want to flush your body out. I know the holidays are stressful with kids and families and parties and I'm sure it was hard to focus on you through all of that. Take some time now for yourself. Go for a walk, read a book, do something you always wanted to do. You're worth it and you won't regret it!

2009-01-04T13:51:00.002-05:00

Welcome to the new America on the Move in Tennessee blog!

We are transitioning from our monthly newsletters to an interactive blog, where users can ask questions, post comments and communicate with others. We are hoping to take our walking programs to the next level with this blog by posting recipes, exercise suggestions, information on stress reduction, decompression, relaxing and taking time for yourself, along with creating weekly fitness goals to achieve! We highly encourage you to participate and post as many questions and comments as you'd like.