10 Reasons To Eat What's In Season

By Katrine van Wyk | mindbodygreen

There is something quite comforting about knowing that everything in the universe has its place – that things are what they are for a reason. Here are 10 very good reasons for why you should eat seasonally.

1. Flavor

Produce that have been allowed to fully ripen in the sun taste amazing! Freshly picked produce has the optimal flavor – crispy, fragrant, juicy and colorful. Those summer heirloom tomatoes make all other tomatoes seem inferior. You can eat it like an apple; raw, warm from the sun and straight from the vine.

2. Nutrition

Plants get their nourishment from the sun and soil. Seasonally fresh produce is picked when they’re ripe and fully developed. The plant has had more sun exposure, which means it will have higher levels of antioxidants! Studies have also found that the level of iodine and beta-carotene in milk is higher in the summer than in the winter months – ice cream anyone?

3. Economy

Simply supply and demand. When there’s abundance of a product, such as watermelons in the summer, the prices go down. Seasonal food is much cheaper to produce for the farmers who would rather sell their products for a lower price, than not at all. Cash in on the seasonal bounty.

4. Environment

Seasonal produce can grow without too much added human assistance i.e. pesticides and genetically modification. We know how these toxic compounds can contaminate the water and soil and also our health. Seasonal food is more likely to be locally produced as well, which reduces the load on our environment due to transport, or “food mileage”.

5. Community

Getting to know where your food is coming from, who is growing your food and how they do it also makes you feel more connected to that whole process. CSA’s and farmer's markets create communities around food that encourage us to share our knowledge, ask questions and engage in our own local environment. Together we are more powerful and big change can happen.

6. Home Cooking

Eating seasonally also forces you to cook more -- and there really is nothing better you could do for your health. When you start to take back control of what you put in to your body, which oil you choose to cook with, how much sugar you add to your food etc, you are consciously making better choices for your health. Cooking is also a great activity to do with your kids, family and friends. And, what better way to show your love?

7. Creativity and Variety

Whether you shop at the market or you’re part of a CSA, eating seasonally keeps challenging your creativity to come up with new, fun and delicious dishes based on what you find. Maybe you choose to google a recipe, look through some cookbooks or go on Pinterest to find new inspiration and ideas about what to do with all that kale. Variety is also healthy for our bodies; by changing our menu according to what’s available you are also less likely to develop food intolerances.

8. Support of Your Seasonal Needs

The natural cycle of produce is perfectly designed to support our health.

Apples grow in the fall and they are the perfect transition food helping the body get rid of excess heat and cool down before winter. In the spring the abundance of leafy greens help us alkalize, detox and loose some extra pounds after a long winter of heavier foods. In the summer we need to cool down and stay hydrated by eating more fruits, berries, cucumber, watermelon etc. Building a lifestyle around seasonal food facilitates the body’s natural healing process.

9. Organic/Free of Pesticides

Food grown outside of their season or natural environment need a lot more human assistance in forms of pesticides, waxes, chemicals and preservatives to grow and look appealing to us consumers. By choosing local and seasonal food, you are also more likely to get a cleaner product! Many small family farms cannot afford to go through organic certification but still follow very natural and healthy growing practices. So when shopping at the farmers market you don’t have to be as carful about finding the “organic” produce as you are when shopping at the super market.

10. Harmony

Living in tune with nature’s rhythm makes us more aware and appreciative of the beauty around us. We can live in balance with our surroundings instead of constantly butt up against and living in conflict with nature. Embracing the natural rhythm of things also helps simplify our lives. The options are limited and we can trust that our food is nourishing and good for us!

reprinted from mindbodygreen.com

7 Reasons to Switch Up Your Workout

By Sally Wadyka

When it comes to exercise, many of us are creatures of habit. We head for the same class at the gym, log the same workout on the elliptical trainer, and run the same route every single time we lace up our sneakers. Sure, regular exercise is good for you, but it’s also important to vary your fitness routine. Your body — and brain — will reap benefits when you try new activities. “There are numerous benefits to mixing up your workout routine,” says Arnold Lee, MD. “It’s the key to stimulating different muscle groups and preventing boredom.”

There’s no shortage of different types of exercise to try. If you tend to gravitate toward more traditional activities — like running, biking, or swimming — look for ways to change up your workout. For instance, instead of running on the treadmill or the road, head for a wooded trail or local park. Not only will you experience an enjoyable change of scenery, but you’ll work your body in a different way that can enhance your overall fitness level. Here are seven benefits to tweaking your exercise routine.

1. Break Through a Weight-Loss Plateau

“When you do the same activity all the time, your body gets used it and becomes very efficient,” explains Lee. “Eventually, that adaptation will mean that you burn fewer calories even when you’re doing the same amount of exercise.” The solution: Challenge you body in a way that it’s not used to. Your body will have to work harder as it adjusts to the new activity, which means that you’ll burn more calories when you work out. And don’t forget to eat sensibly; regular exercise and a healthy diet are both important for weight loss.

2. Prevent Overuse Injuries

There’s a reason why you get hurt when you put your body through the same motions over and over again. “It’s called a repetitive strain injury,” says Lee. This type of injury often occurs from doing lots of repetitive motions, such as running, hitting a tennis ball, kicking (in kickboxing or martial arts classes), or performing the same swimming stroke. By mixing up your activities, you give those overused muscles, joints, and ligaments a chance to rest and recover before putting them into action again. And if you do get injured, performing a different activity that doesn’t strain the same part of the body will allow you to stay in shape and heal at the same time.

3. Build New Muscles

Ever notice how you can quickly identify a professional swimmer by his powerful arms and shoulders and a long-distance runner by her chiseled legs? That’s because professional athletes focus almost exclusively on one sport — and that sport builds very specific muscles. But for recreational exercisers, the best approach is to do a little of everything. That way you’ll build a strong heart (for endurance), muscular legs and a powerful upper body. You’ll look great and be physically ready to take on a variety of sports and activities.

4. Beat Workout Boredom

If you find yourself literally counting down the seconds left in your elliptical workout or can hardly stand the sight of the same streets as you run down them, it’s time to switch up your routine. Keep your workouts from getting stale by constantly trying new things. Venture into a Zumba class for a total change of pace, or just try tweaking your usual activity. For instance, instead of running the same distance at your customary pace, add some speed intervals. After you’ve warmed up, do a series of 30-second sprints followed by two minutes of slower jogging to recover. Keep repeating that, and you’ll reach the end of your run feeling invigorated.

5. Help Keep Your Brain Healthy

Exercise is essential for keeping your brain sharp and helping to prevent memory loss. And learning new skills also helps keep your neurons firing better. So learning a new exercise activity is a double-whammy when it comes to brain health. Ballroom dancing and other activities that require some skill and memorization are a good option. The key is to choose activities that keep you engaged; don’t pick things that you can do on autopilot. You don’t need to overly exert yourself to reap the benefits of exercise for your brain and memory, but you should exercise regularly. Research shows that active individuals have a lower risk for diabetes, high cholesterol, hypertension (high blood pressure), and stroke, which can affect memory.

6. Meet New Workout Partners

One of the best ways to stay engaged with exercise — and committed to a regular schedule of activity — is to find people you want to work out with. And what better way to find someone than to try a new activity? Join a running group to find a partner to meet for jogs, try a spin class and find someone you can go for bike ride with, or strike up a conversation while doing partner stretches in a yoga class. Or ask a friend to join you in trying a new activity.

7. Get Excited About Exercise Again

When too many days in a row go by that you’d rather hit the snooze button than hit the gym, it’s definitely time to make a change. It may take a little trial and error before you find a new workout you enjoy, but stick with it until you do. Then, change up your routine so that you include several types of activity every week. You’ll see better results and have a lot more fun doing it.

reprinted from One Medical Group

How Exercise Benefits Seniors and Makes Life Easier With Age

by Elizabeth Blasi | aaptiv.com

As we all know, exercise is crucial in our daily routines to keep ourselves in tip-top shape. But why? Staying healthy isn’t only about eating a well-balanced diet. Exercise benefits seniors in ways that can be much more than a slim waistline and strong muscles. The development of our bodies, our mental well-being, and even our organ and bone strength can all be positively impacted when we regularly work out. Below, we’ve spoken to physical therapists to break down the many ways exercise can enhance our daily lives and create more ease with age.

Increases Cardiovascular Strength

Whether you’re participating in cardio exercises (such as running and swimming) or strength training (such as lifting and resistance), exercise benefits seniors by improving their endurance level. This means simple movements such as climbing stairs, doing household chores, or performing your favorite hobbies will be easy to keep up with as you age. “[The] addition of exercise into your routine will greatly improve your cardiovascular performance by strengthening your heart and reducing overall blood pressure, leading to inclines of endurance and energy levels,” says physical therapist Kristen Wilson.

Reduces Risk of Dementia

Regular exercise delivers oxygen to and removes unnecessary waste from our muscles and organs. One area in particular, the brain, benefits immensely from this process. According to Wilson, by maintaining adequate blood flow to the brain, your body removes harmful waste products. These can hinder memory, processing, and standard problem solving over time, ultimately leading to dementia.

Improves Bone Health

By focusing on weight training and muscle-strengthening exercises (which require our bones to do more work), we can reduce the risk of osteoporosis and osteopenia. When faced with greater demand, our bones respond, Wilson says. “[They] create and build more bone, according to a process referred to as Wolff’s law.”

Makes You Happier

To quote Legally Blonde, “Endorphins make you happy!” Believe it or not, Elle Woods is right. Health benefits seniors by releasing endorphins into the brain and reducing depression. These ultimately increase your mood. As we age, it can be common to experience a form of depression due to changing schedules or feeling a loss of purpose after retiring and not working. By exercising, the body releases natural chemicals (endorphins) to lighten your mood and create a sense of happiness. This is a healthier solution than over-the-counter medicine. Wilson also recommends surrounding yourself with other motivated individuals. “Utilize more of a group atmosphere when it comes to fitness (group classes, fitness buddy, personal training). It improves mood by enhancing opportunities for socialization.” she says.

Prevents Unwanted Falls

Experiencing a fall can be one of the most detrimental accidents as we grow older. “Fractures, head trauma, and loss of function or mobility are all potential complications that can be caused by a fall,” says Jimmy McKay, a physical therapist at FOX Rehabilitation. Engage in more balance-centric and flexibility exercises with increasing age, such as yoga or Pilates. In doing so, the body learns how to react to prevent a fall and how to fall the right way. McKay says he believes there’s a big focus on balance training in children. Unfortunately, these skills and learning practices can be neglected as we age. But they’re just as important.

Helps Flexibility and Range of Motion

If we don’t use it, we’ll most certainly lose it. This 100 percent applies to our flexibility and range of motion. According to McKay, “There are four phases of degeneration that progress naturally as we age. Exercise is a major intervention to slow this process down. If a joint cannot move through its normal range, it will limit the amount of activity that can be done.” This includes, but is not limited to, putting dishes in the cupboard or washing your hair. Additionally, the body will negatively compensate for a loss of range of motion. It will rely on another body part to pick up the slack. A secondary body part that may experience the additional weight or force is the neck. This, if left overworked, could lead to additional complications and further accelerate degenerative changes.

Supports Better Sleep

Regular exercise can help us fall asleep faster because of the fluctuations of body temperature during and post-workout. It also helps initiate a deeper sleep, resulting in waking up feeling refreshed and with more energy. This aspect of exercise benefits seniors because, as we age, body systems tend to slow down. Sleeping well can help keep cognitive and physical functioning (such as concentration, standard movements, and memory) at optimal levels throughout the day, resulting in a reduced risk of injury.

reprinted from aaptiv.com