CreativeFit

health and wellness tips from Portfolio Creative

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September is National Yoga Month

National Yoga Month is leading the way to inspire millions of people around the world to live a healthier lifestyle. Prevention and creating specific lifestyle changes are the corner stone of health. Yoga has been shown to help in many of the health challenges we face today including obesity, hypertension, arthritis, depression, carpal tunnel syndrome and menopause. To learn more about National Yoga Month or the benefits of yoga go towww.yogahealthfoundation.org.

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Fun Fact!

Fun fact for your health: When you first wake up, your metabolism is at its lowest point, and it doesn't start until you eat something!

That's why breakfast is the most important meal of the day!  Whether you're an eggs and bacon, oatmeal, or fruit person, make sure you're getting in a good sized breakfast to jump start your metabolism.

photo credit- www.kidneyfordad.com

Make sure you're not putting junk in there though!  Avoid sugary cereals and other processed junk food like pop tarts or toaster strudel.  Even if you're not a breakfast person, start slow and introduce food into your body first thing in the morning.  If you start slow and small, you'll be a breakfast person before you know it!

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Food Labels You Keep Falling For

Have you ever been in this scenario? You need to run into the  grocery store to grab a few things and you can't decide if you should buy the regular chocolate chips cookies or the all-natural organic chocolate chips cookies.

  Food marketers continue to use words like "organic", "whole-grain", "heart-healthy", and "all-natural" that create a false sense of health on food packaging.  

  These marketers aren't doing anything illegal, but unless you turn around the packaging and read what is on the label, they may be selling a false sense of health.

  We are all trying to get things done as quickly as possible, but do your research and planning before you get to the store so you aren't tempted to buy those all-natural organic chocolate chip cookies. Regardless of the food packing and marketing, they are still a processed cookie.

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Get That Donut Away From Me - Keeping Fit At Work

We found this great post from Terri Gavulic on LinkedIn about staying fit at work.

https://www.linkedin.com/today/post/article/20140716134109-3530487-get-that-donut-away-from-me-keeping-fit-at-work?trk=tod-home-art-list-small_3

We all know how easy it is to give in when coworkers bring in treats whether they be homemade or store bought.  Terri explains how planning your snacks and bringing them with you will help you cut down on cravings.  You know what they say "fail to plan and you plan to fail".

Check out the article above!  Do you have any tips on kicking the unhealthy cravings at the workplace? Let us know!

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21 Margarita Recipes for a Healthier Cinco De Mayo

Wanting to celebrate Cinco De Mayo today but nervous about the high calories in most Margaritas?

Well thanks to Greatist, we have 21 Margarita recipes that will let you celebrate while still maintaining your health goals.

Check out the list below:

http://greatist.com/health/healthier-margarita-recipes?utm_source=Sailthru&utm_medium=email&utm_term=Greatist%20Daily&utm_campaign=Newsletter%20Version%20II

photo credit- www.greatist.com

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Sugar Content in the Fruits You're Eating

Another way to look at it:

Fruits Lowest in Sugar

-Lemon and Lime -Rhubarb -Raspberries -Blackberries -Cranberries

Fruits Low to Medium in Sugar

-Strawberries -Casaba Melon -Papaya -Watermelon -Peaches -Nectarines -Blueberries -Cantaloupes -Honeydew melons -Apples -Guavas -Apricots (fresh, not dried) -Grapefruit

Fruits with Medium-High Sugar Content

-Plums -Oranges -Kiwi -Pears -Pineapple

Fruits with Highest Sugar Content

-Tangerines -Cherries -Grapes -Pomegranates -Mangoes -Figs -Bananas -Dried fruit (raisins, dried apricots, prunes)

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March 25th is American Diabetes Association Alert Day!

American Diabetes Association Alert Day serves as a wake-up call asking the American public to take the Diabetes Risk Test to find out if they are at risk for developing type 2 diabetes. Find the test and more information about diabetes at http://www.diabetes.org/are-you-at-risk/alert-day.

photo credit- www.lchdhealthcare.org

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The 27 Best Alternative Gyms in America

Not a fan of the elliptical?  Treadmill rough on your knees?  Maybe you need to try a new fitness alternative.

The folks over at Greatist compiled a list of the 27 Best Alternative Gyms in America.

http://greatist.com/fitness/most-innovative-gyms?utm_source=Sailthru&utm_medium=email&utm_term=Greatist%20Daily&utm_campaign=Newsletter%20Feb%202014&utm_content=Final

Alternatives like an outdoor playground gym (that's free!), aerial suspension training (cirque de soleil anyone?), monkey bars (yes, an entire gym dedicated to your inner child), and yoga on the water!

These innovative options are making a play at traditional gyms across the country because it gives people the chance to try something fun while getting in shape.

Don't feel like you're in the best shape starting out? There's even a gym on the list dedicated to people over a certain weight that don't feel comfortable at gyms where skinny/fit is the norm!

photo credit- www.greatist.com

Yes, that's a gym where you surf to get in shape.

So what are you waiting for? Are you near one of these gyms?  If you aren't, try building some interest and you could see one of these pop up in your town in the future.

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Feeling Stressed this Season?

Are you feeling stressed?  It's absolutely normal.  Work deadlines, family obligations, lengthy to-do lists can all cause unnecessary stress.  Sometimes the best way to fight the stress to is to decompress.  Mediation is an effective way to manage your stress.  According to www.project-meditation.org, those who meditate are 87% less likely to be hospitalized for coronary disease and 55% less likely to be hospitalized for cancer.  They have also been found to be less anxious and nervous.  People who meditate are also more independent and self-conscious.  Maybe that will help you go for that promotion you've been nervous about.

Renew Wellness in Columbus offers a free meditation class the last Sunday of every month.  Sunday, February 23rd from 7-8:30pm at Renew Wellness at 698 Morrison Road Columbus, OH 43213.

Join them for this free class and start shaking off that stress!

photo credit- lifescapesolutions.com

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February is National Heart Month

How are you getting your heart pumping?  Heart health is crucial to your overall health.  Try these options below if you want some convenient cost-effective options for heart health.

Free to Fight Back

Ohio Krav Maga & Fitness offers free self-defense classes for women the firstSaturday of each month at all three of their Columbus locations. The goal is to empower women with the tools, confidence and awareness to defend themselves and their family in any situation. This class is free for all women; however, any donations received will be given to the Choices Woman's Shelter. 

  Saturday, March 8, 2014

Gahanna: 1000 Morrison Road 11:45am - 12:45pm

Hilliard: 3999 Parkway Lane 11:45am - 12:45 pm

Lewis Center: 690 Radio Drive 12:15pm - 1:15pm

Ignite Healthy Family Fitness Camp - Saturday March 8, 2014

  The Ignite Healthy Family Fitness Camp provides awareness of the epidemic of childhood obesity and ways to make changes to help ensure that today's generation of youth grows to be one of the healthiest.  

Children and their parents have the opportunity to interact with activities such as Hula Hoop competitions, blood pressure screening, CPR training demonstrations (not certification), hip hop dance, and more!

  Saturday, March 8, 2014

2 pm - 4 pm

French Field House, The Ohio State University 460 Woody Hayes Dr Columbus, Ohio, 43210

In order to attend the Ignite Healthy Family Fitness Camp, and receive your goodie bag you must RSVP for you and your family by March 1st to Kathleen Marron, at 614-396-4362

For more heart healthy tips, visit http://www.wellness-collective.com/news/heart-healthy-at-home/ 

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Flu Season

Grab the disinfectant and tissues! Flu season is upon us.  Whether you participate in a yearly flu shot or  you rely on your immune system to do the trick, everyone should prepare for treating and preventing this illness.

The folks over at Greatist have put together a great article with all you need to know about preventing the flu or treating it if you're one of the unlucky.

http://greatist.com/health/treating-preventing-flu

With tips like what type of flu shot to get, types of medicine, workout tips, or simply washing your hands, everyone should take a look above so they can be prepared if the illness takes over.

Stay Healthy!

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The 7 Minute Workout

Yes, you read that correctly. 7 minutes.  Thanks to Fitness Guide Inc., the developers behind apple's top fitness app, you can ease your way into toning up more this year.

Reviewers can back up that after 7 minutes you are tired and definitely feel as though you've gotten a good workout.  For those, that are just starting their new fitness regimen this is a great way to ease into it that will make it fun for you.  Once it's gotten easier you can customize the exercises in ways for you to do them multiple times.  You can also, turn this into your warmup if you want to start getting a little more aggressive with your fitness.  For a steal at $1.99 on the apple iTunes store, you can't pass up this deal.

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The 15 Grossest Things You're Eating

Think that the sugar you're consuming is bad, you ain't seen nothing yet.

According to this news article http://www.rodalenews.com/gross-food?page=0 which catalogs the 15 grossest things you're putting into your body without realizing, even the corn that grows naturally for consumers is becoming affected.

Take a look through the slideshow, and think twice before grabbing that can of soda.

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Holiday Weight Maintenance Week 4

We are now past halfway through the competition.  Hopefully as you're gearing up for Christmas, you're keeping your health and wellness goals in mind!

This week's focus is on exercising during the winter months.  With the increase in caloric intake around christmas it's very proactive to add a more rigorous workout schedule to your day.  However, if you're not used to the change in temperature, it could be quite a challenge for you.

Take a look at these tips to stay safe and how to get the most out of your workout:

Whether you're indoors or outdoors, we have the tips for you.

Keep up the good work everybody!

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Healthy Holiday Cookies

To go along with our Holiday Weight Maintenance Tips, we've found an article compiled by 'Greatist' with 31 Healthy Holiday cookie recipes.  I hope you're as excited as we are to try these out because if you're telling us we can still eat healthy during the holidays, we are there.

Check out the link below to see all of the delicious recipes you can make for your holiday parties this year.

http://greatist.com/health/healthier-holiday-cookies

photo credit- www.verybestbaking.com

Now just try to keep yourself from eating all of them on the plate ;)

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Holiday Weight Maintenance Challenge Week 3

We are now into Week 3 of the challenge with this week focusing on "Party Survival" tips.  Whether you're throwing the party or attending one, these are sure to come in handy for you.

If you know that eating healthy at a party is challenging for you upfront, take some time before the party to identify what it is that makes it so difficult.  Is it the high-calorie drinks? Finger foods? Buffet-style eating?  Figure it out beforehand so that you can find ways to avoid the temptation, or come up with solutions that make it more manageable. 

Remember to reward yourself!  Establishing a healthy relationship with food and eating what's right is no easy task.  It's not realistic for you to tell yourself you're not going to have a sweet tooth.  Set up rewards for yourself so that you can indulge a little bit without going overboard.

Always stay positive!  Even the most healthy of eaters can sometimes fall off track during the holiday season.  It is, after all, a time to relax and celebrate with family.  If you make a mistake or eat a little too much, don't beat yourself up.  Get back to it and keep your goals in place for the next day.

If you're hosting, these fun tips are for you!

Remember to enjoy yourself and to keep all of these tips in mind when celebrating this season.

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Holiday Weight Maintenance Challenge Week 2

Hopefully you were not a slave to the kitchen this past week, unless that is something you enjoy. :)  The first big holiday of the season is over, so how did you do?

We're now in week 2 of our weight maintenance challenge and this week's theme is about menu planning.  How can you take advantage of preparing the menu to include healthy substitutions?  We're going to try to help you.

Check out the healthy substitutions for many of your holiday ingredients below:

Keep these in mind when prepping meals for Christmas and New years parties and you'll keep the weight off with ease.

Healthy Tip: On days that you know you will be eating a bit more than normal, try to plan in a 20-30 minute workout into your day.  You'll feel better because you're getting exercise and you will burn off some of those extra calories that lead to excess weight.

Keep up the good work!