Spring into Fitness

Spring into fitness with Get Fit Festus at these upcoming events:

Wednesday, April 6  National Start! Walking Day.  If you would like information about the 24-hour walking event at Jefferson Regional Medical Center, contact Andy at 636-933-1603.

Sunday, May 1  Twin Cities Community Bike Ride.  This group ride will start in Crystal City Park, with 4-mile and 9-mile on-road route options, led by Get Fit Festus members. 

May is National Bike Month Where will your two wheels take you and your family this month?  To work?  To school?  To the library or grocery store?

Friday, May 20 Bike to Work Day.  Details still in the works, but there will be one or more refueling stations in the Twin City or Quad City area.  The refueling stations will provide a place for a light breakfast and a chance to meet other bicyclists who may be headed in the same direction.

Saturday, June 25 Firecracker Walk/5k at West City Park.

Mark your calendars now so you don't miss out on the fun!

If you would like to volunteer at any of these events, please contact us.

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M.B.

Eat Right with Color

The theme of National Nutrition Month 2011 is "Eat Right with Color." 

My coworkers often comment on how colorful my lunch is -- beyond looking nice, a colorful plate has health benefits.:

"Healthy eating includes more than counting calories alone . . . ." says Ansel.  "Food variety supplies different nutrients, so to maximize the nutritional value of your meal, include healthful choices in a variety of colors"  (from an ADA press release).

How colorful is your plate?  Does it look like a rainbow, or does it usually feature various shades of white and tan?  Here are some foods that will help you incorporate more colors into your meals (from http://www.eatright.org/Media/content.aspx?id=6442462270)

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

• Fruits: avocado, apples, grapes, honeydew, kiwi and lime
• Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.

• Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
• Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

• Fruits: blackberries, blueberries, plums, raisins
• Vegetables: eggplant, purple cabbage, purple-fleshed potato

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

• Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
• Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

• Fruits: banana, brown pear, dates and white peaches
• Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

 For more ideas, see the tip sheet "Color Your Plate with Salad" and the National Nutrition Month recipes.

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M.B.

Set a Very Veggie Goal

Did you set nutrition goals for 2011?  It's easy to get off-track, but two months into 2011, we have the perfect reason for you to renew your commitment to those goals (or to set some goals if you haven't already) -- National Nutrition Month!

We'll kick things off by looking at vegetables, since 3 out of 4 adults don't eat enough veggies.  Why are vegetables so important?  They supply vitamins and minerals that you may not be getting enough of right now.  Sure, you can take a vitamin supplement, but supplements don't pack the same cancer-fighting punch and healthy heart benefits as eating real, whole foods like vegetables, fruit and whole grains.

Start by thinking about what you eat in a normal day right now.  How many servings/cups of vegetables do you eat in a day?

Once you have an idea of your current vegetable intake, add 1/2 cup to 1 cup of additional vegetables per day until you are eating at least 2 1/2 cups of vegetables per day*.

By eating more vegetables, you not only get the health benefits from the vegetables, but in order to meet the 2 1/2 cup per day goal, you may end up swapping vegetables for other, less healthy foods, without even thinking about it!  

If you already eat 2 1/2 cups of vegetables most days, congratulations, you're on the right track!  You might need a different "very veggie" goal.  Do you eat the same four or five vegetables almost every day?  Perhaps you can try one new vegetable every week this month.  For maximum health benefit, focus on red, orange, and dark-green vegetables.

We have a whole month left, so stay tuned for posts on fruit, whole grains, and other nutrition information.  If you have any nutrition questions, or tips to share, please send them our way.

If you set a "very veggie" goal, please leave a comment and share your goal with us -- it may help motivate someone else!

*Note, 1 cup of vegetables refers to 1 cup of most vegetables, raw or cooked.  However, if you're eating raw leafy greens (like spinach or romaine lettuce), 2 cups of the raw leafy greens is equivalent to a "1 cup serving of vegetables."

[Some information from the USDA Dietary Guidelines for Americans 2010]

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M.B.