Friday Field Trip--Healthy Choices in Pike County!

Today was Field Trip Friday--several spots throughout the county were visited and the information was added to the website in order for you to have a better "one stop shopping" experience in our county. The highlights? The two E's--Eating and Exercising.

Check the Dining Out page to see the review of Friends in Petersburg...you'll be surprised just how healthy your options can be there! Here's a little "taste" of what we found...

Skip the simple carbs and dig in!

As for exercising...we have some fantastic places here in Pike County to do just that. A couple that were visited today were Get Fit with Beth Schilling's gym and the Zone Fitness Center. See location and general information on Spots to Exercise in Pike County page.

Beth has developed a really nice workout experience for women 16+...and that plus means just that! Be sure to give Beth a try if you're looking for a good beginning or intermediate exercise adventure! Her routines with participants vary--in a 45 minute session, there will be some cardio, then 3 or 4 strength training exercises, then a bit more cardio. "I'm not a cardio junkie," says Beth, "but we do work at keeping the heart rate up to get the full benefit of the session." Some sessions might involve stability ball sessions, which are not only fun but also an intensive workout. Some evenings offer circuit training, giving a good variety and allowing participants an opportunity to try different exercises. 

An added (and almost unheard-of) bonus...kids are welcome! There are always activities for the kiddos and the littlest ones can stay in the exercise area--no problem.

Beth also sells (and is an avid believer) in Shakeology. It's a product that she uses herself that offers a vast variety of really good herbs, berries, enzymes...you name it...for good health. If you're already a fan of Shakeology or would like to learn more about it, go to http://myshakeology.com/qqschilling. 

Give Beth a call or check her Facebook page and join her exercise groups...no matter what your skill level, you're welcome to join in and enjoy!

Beth and her exercise buddy

Good Health...It's Just That Simple

Today I was reading an article from Nutrition Action Health Letter. It was discussing dementia and Alzheimer's Disease. According to the article, this dreaded disease costs upwards of $200 billion per year. "Alzheimer's and other dementias are the sixth leading cause of death in the United States" (NAHL, January/February 2014). It is indeed rare to find anyone anymore who hasn't been touched by this disease. We all know just how devastating it is. 

Interestingly, some researchers are now thinking of labeling dementia the new diabetes 3. Apparently insulin is the key to this. According to the article, we need a rather substantial amount of insulin in our brains to work smoothly; the more insulin in the body, the less in the brain. 

So, how to combat the elements of this awful disease? It's pretty simple...it may not be what we want to do or hear, but it is pretty simple, nonetheless. These suggestions from the article include keeping blood pressure under control, keeping blood sugar under control, keeping your waist line more slender, keeping your mind alert, and exercising. No fancy plans, no high priced gimmicks...just keeping it simple.
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Check the Recipes Page for Two New Recipes: Avocado Salad Dressing and Foccacia. 

Eating Plastic

Well, okay, maybe not plastic...but close. There are many processed foods that we feed ourselves and our kids every day that are anything but healthy. Convenient? Maybe. If you don't count food allergies, treatment for ADD and ADHD, way too many colds and sore throats that require steady rounds of antibiotics, etc. That kind of makes the over-all price of the dollar menu at the local Burger Doodle or the specials at the convenience store a little steeper, eh?

When you're eating all the processed stuff out there, please do be aware of partially hydrogenated fats (also known as fake food). Many companies are now touting the fact that they have removed these harmful fats from their products, but it's truly up to the consumer to double check and make sure. What harm is there in eating these "foods"? They tend to drive up the bad cholesterol in the body and drive down the good; they cause inflammation, which is now being realized to cause a whole host of health problems. Not to mention all the food colors, excess sweeteners (another story for another day)...

Bottom line? Skip this stuff. Head to the grocery store and pick up some fresh fruit and vegetables. Look for some grass-fed beef. Go easy on the bread products (lots of hidden ingredients--just check the label) and try some oven-fried potatoes. In other words, drive on by. Your body will thank you for a long time to come.

So...How Are Those Resolutions Working Out?

The very word that brings us hope in late December brings us angst in late January--the resolution.

So how are yours working out?

A large percentage of the population of the United States that makes resolutions tends to frame them around improving health. I'm going to eat better, I'm going to exercise more, I'm going to take better care of myself. And, usually, by the end of the month of January, aggravation has overtaken inspiration. 

It really doesn't need to be this way. You can help yourself to better health. Without fanfare. Without great sacrifice. Without great monetary expenditures.

For starters, start trying the recipes that are listed on this website. They are good for you foods and foods that taste good. (Yes, you can have both!) Make a pact with yourself that you're going to try a recipe every other day for a meal. Most are easy, make-ahead items so you won't get stuck trying to concoct something into the wee hours of the night--you need to sleep, too, to have good health. 

Another thing you can do is to move...not as in relocate, but move your body. Don't have time for the gym? Dance around the house. Walk around the yard on those rare pretty days this time of year. Get some fresh air. If you do have time to go walk with friends (or make friends while walking), head to one of the local community center gyms in the mornings and walk for free. If you need the camaraderie that goes with a workout, stay tuned to this website. Early next week a page will be started with local trainers who will help you get to where you want to be physically. 

Change one bad habit...how about starting with sticking to the outside aisles of the grocery store and spending less time in amongst the packaged, processed "food"? Try to rediscover fresh fruit or try a fresh vegetable that you've never tasted before. It can be fun for you and/or your kiddos. 

Think about your whole body. Are you leaning heavily on caffeine, nicotine, or over the counter pain killers to get you through the day? With relaxation techniques and integrative health practices, those dependencies can go by the wayside, much to your body's delight.

A body wants to find balance and center. We can live simply and give our bodies what they need--they'll love us for it and reward us with many good days.

So, even though it's the end of January, you can have a do-over. Start this week on a resolution to do one or more of these things...in a month you'll be amazed how much better you feel.

Happy (belated) New Year!

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Check the Recipe page for a great recipe using Kasha (buckwheat)...and, believe it or not, buckwheat is gluten free!

Potpourri Monday--News, News, News

It's been an informative Monday for the Eat Well, Live Well Pike County website. Here are the highlights:

--NEW PAGE--There is a new page available on the site now entitled "Spots to Exercise in Pike County". Here you will find the locations and times for indoor walking in the county. Be sure to take advantage of these free opportunities for exercise during inclement days. No excuse now!  Stay tuned to this page for upcoming interviews with local exercise coaches--there's something for everyone locally.
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FYI SESSION ON E-CIGARETTES OR VAPOR CIGARETTES--The committee received some excellent information from Martha Caine, Director of Healthy Communities Partnership Tobacco Free Initiative ( http://smokefreecommunities.com). There are some quite eye-opening facts on this website that tells more about the "new" cigarettes that are flooding the market. Ms. Caine is an excellent speaker and will share a very informative presentation to a large variety of groups, be they elementary school-aged children, middle school, high school, or adult groups. The information she shared today dealt with the concerns that children are being lured into using e-cigarettes. Names of the nicotine oil, i.e. Scooby Doo, Grape Freeze, etc., are most certainly marketed to younger adults and kids. Further, with no current regulation, these oils are being found to be filled with a plethora of additives that are not body-friendly. Please take the time to look on the website and educate yourself and your children (or grandchildren) about these items.
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A borrowed recipe from Facebook--This has been quite the hit, so thought it could be shared with all of you, too.
Avocado Dressing (to replace Ranch Dressing)
In the blender or food processor--1 large avocado diced, 2 t. fresh lemon juice, 1/2 c. Greek yogurt, 1 t. hot sauce, 1/4 c. extra-virgin olive oil, 2 garlic cloves (diced), and 3/4 t. salt.
(from the website http://facebook.com/bemorefitness)

Walk a Mile in My Shoes...Better Yet, Use Your Own!

Time to put on those comfy, supportive shoes and take a walk...more than likely not outside, at the moment, but how about inside?

There are spots in Pike County to walk indoors during inclement weather. 

At Otwell, you can walk at the Otwell Community Center Gym from 9-noon, Monday through Friday. Enter at the south entrance of the gym. The floor was recently refinished, so using clean shoes is much appreciated. 

I'm guessing that there are great spots to walk in Winslow and Petersburg as well...here's where you can help, dear readers. Please provide information in the comments section so those in the Winslow and Petersburg area will know where and when they can walk indoors.

Next comes the shoes. Sorry, but just any old shoe won't do. I'm not speaking to the look of the shoe, but rather to the fit of it to your foot. Did you know there are over 72,000 nerve reflex points on the bottom of each foot? Ever wonder why when your feet hurt that you pretty well hurt all over? That's why! So, be sure to have a shoe that supports a wide enough toe box, doesn't slip on the heel and is constructed to fit your arch, whether it is flat, highly arched, or somewhere inbetween.

Walking is proven as one of the best modes of exercise there is. With just a decent pair of shoes, most anyone can walk. If you are under a doctor's care, check in first to make sure your plan is okay. Walking tones up the entire body, including the all important core. As you continue walking, your body will get used to the idea and approve. More calories will be burned, muscles will be toned, and spirits will be uplifted. Good things all around!

How about starting off the week with a stroll? Find a friend and make it a social event. However you choose to approach your walk is up to you. Just be sure to walk--you'll be living well, Pike County!

Spice Up Your Life, Part 2

Cinnamon--just the word suggests a warm, aromatic scent that is known from early childhood. Most all of us have enjoyed cinnamon toast, cookies with cinnamon known as snickerdoodles, warm cinnamon rolls. The aroma wafts throughout the house when heated. Cinnamon has recently been brought into the spotlight as a super spice that, when paired with honey, can apparently lower cholesterol. Now that's a good way to enjoy the ubiquitous oatmeal breakfast!

Don't sell cinnamon short, however. It's usually touted as a sweet treat spice, and, unfortunately, it is added into otherwise not-so-healthy products such as white flour, hydrogenated oils, and too much sugar. Any health benefits get wiped out by the overload of unbeneficial ingredients put with it. But how can cinnamon be enjoyed without all the sweet additives? Try using cinnamon in savory dishes! Cinnamon is a warming spice, so it is great to use in colder weather...and I think we've achieved that goal this month! 

Here's a recipe from thekitchn.com: couscous salad with cinnamon. It's a great combination with other warming spices and a zing of flavor from cranberries. Give it a try as a side dish or even as a main course. It will be filling and warming.

Cinnamon is a spice that has been around since Biblical times. It continues to be used in many parts of the world not only for cooking, but also in teas, and for medicinal purposes. In addition, some of you may remember the wonderful aroma of Cinnabar, a cologne that was produced by Estee Lauder in the 1970s. 

For those of you who want to learn even more about the various kinds of cinnamon, check the differences between cassia and Ceylon cinnamon. According to several sources researched, Ceylon cinnamon is a better quality for ingesting. Penzeys.com is a top-notch place to purchase spices of all kinds. Once again, don't let the sticker shock get you. We don't put watered-down gasoline into our vehicles--we put in the best quality needed. We need to re-think how we take care of our personal temples--really good quality foods (including spices) should be high on our list.