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The Alaska Club

TAC Board: The Alaska Club Blog

Finding your Centergy

on May 19, 2023 3:46:11 PM By | Suzy Spackman. | 0 Comments |
For many women in their 40s and 50s, changing hormones during the menopause transition can throw a curveball into their regular fitness routine and the overall results they expect to see from familiar workouts they’ve done for years. TAC Zumba and Group Centergy instructor Suzy Spackman shares her personal experience with this pivotal time in a woman’s life. Read on to see how changing your fitness routine by changing your focus can help.
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Coming Home

on May 11, 2023 9:33:49 AM By | Tia Hale | 0 Comments |
The Alaska Club is celebrating Military Appreciation Month. We’re fortunate to have several staff members with a military background. One of them is Tia Hale, a cycling instructor at TAC Eagle River. Tia is a Lieutenant who was recently commissioned as a United States Public Health officer. The mission of the Commissioned Corps of the U.S. Public Health Service is to protect, promote, and advance the health and safety of the nation. Tia does that for TAC members every week with her Ride 50 class. You can catch her at Eagle River on Saturday mornings at 9:30 a.m.
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The Fresh Face of Spring

on May 1, 2023 10:17:25 AM By | Megan Olson | 0 Comments |
When I read that The Alaska Club was now offering Hydrafacials, I immediately made an appointment. Though I’d never had a HydraFacial, the benefits sounded like the very things my skin needs during this time of year: rejuvenation, exfoliation and hydration. After a long winter of outdoor sports, indoor classes at The Alaska Club and slathering my face with whatever moisture I can get my hands on, my skin is weathered, dull and tired. As a busy mom of three teenagers, I rarely take time for me and only me, but having this HydraFacial was the best hour I spent all month. I have been sharing the experience with all my girlfriends and now I am excited to share it with you all, too.
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Movement is Medicine

on Apr 10, 2023 10:19:47 AM By | Barbara DuBois | 0 Comments |
Mental health is a cooking hot topic commanding attention in the halls of Congress, the schools, the churches, the workplaces and literally every major institution across the land. The most important recent study to come out on mental health was just published by the British Journal of Medicine on February 16. The findings? Movement is medicine! Physical activity has such a profound impact on mental health that the researchers who conducted the study at the University of Australia discovered that “…physical activity is 1.5 times more helpful than therapy or leading medications for reducing symptoms of depression, anxiety and distress.” The mind-body connection has long been well-known, but the degree of physical activities’ effectiveness is now without a doubt.
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Strategies for Triathlon Success

Spring is a time to reset, renew, and maybe step up your fitness game. Are you up for a challenge? How about a triathlon? Whether you’re signed up for the Gold Nugget, Eagle River Tri, or you just want to train for all the running, biking, and swimming you’re planning to do this summer, the time to start training is now. The Alaska Club Executive Director of Group Fitness, Janet Warner has some strategies to help you prepare.
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Exercise Snacks

on Mar 1, 2023 10:28:02 AM By | Tracy Dumas. | 0 Comments |
How many snacks do you take in a day? If you’re taking exercise snacks, indulge all you want. Exercise snacks are defined as short bursts of movement. They can be as simple as climbing stairs instead of taking an elevator or standing up from your work desk to do wall pushups or a series of squats. The time you spend is short, but according to research, the benefits are great.
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It’s Better Together.

on Feb 2, 2023 2:11:28 PM By | Tracy Dumas. | 0 Comments |
It’s hard not to smile back when someone shows you a friendly face or laugh uncontrollably with your bestie or partner when they’re clearly having a good time. Working out with others can bring those same reactions. Exercising with a friend can be a real motivator for those involved. Not only are you showing up for yourself, but you’re also supporting each other.
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Loving Your Heart

on Feb 1, 2023 5:01:01 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments |
Coronary heart disease (CAD) is the most common type of heart disease in the US and continues to be the leading cause of death in the country. Changing lifestyle behavior by choosing healthier foods, being physically active, losing weight and quitting tobacco are the keys to prevention and management of this condition. It is not as difficult as you might think! Instead of making big changes all at once, try to make one small change at a time and try to be consistent on a daily basis.
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Be a healthier, happier you this year!

on Jan 16, 2023 2:13:27 PM By | Barbara DuBois | 0 Comments |
Strategy and motivation are everything when it comes to keeping New Year’s health resolutions. I’d like to tell you that it is simple but change rarely is as we are battling a lifetime of habits. Health, sports, and psychology journals are replete with articles on motivation and the human psyche. Much to my surprise, when I was interviewing world class athletes for my doctoral dissertation, motivation was a frequent theme that came up. I always thought elite athletes were just driven people with no need of motivational techniques whatsoever. Au contraire. The methods that these successful athletes use are not just ones that are beneficial to world class sportsmen and women but are applicable to average-everyday-citizens also. Using the templet of Northwestern Medicine’s article’s suggestions in, “Successful Strategies to Meet Your Goals,” (and my own commentary,) the tools are clearly workable for anyone, elite athlete or average-everyday-citizen.
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Make Your Dietary Change a Lifelong Habit

on Jan 2, 2023 2:23:58 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments |
Every year weight loss makes one of the top New Year’s resolutions in America. And yet, every year this is one of the resolutions that many abandon before the first buds of spring arrive.
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What Does TLC in 2023 Mean?

on Jan 2, 2023 1:49:11 PM By | Tracy Dumas. | 0 Comments |
The last few years have been filled with being mindful of others. Whether it was caring for children, aging parents, or learning how to manage work-life balance with your partner while you’re both working from home, you’ve probably adopted some different ways of living since March 2020. But have you lost yourself in the process?
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Avoid Stress Eating Over the Holidays

on Dec 4, 2022 4:13:53 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments |
The joys of the holiday season are usually paired with the stress of trying to do last-minute shopping, preparing for gatherings or visitors, travel or the rush to send out holiday greeting cards. Unfortunately, this stress contributes to making poor dietary choices. With so many high calorie holiday treats offered at social events during the holiday season, the temptation to partake is irresistible. For many people, weight shed during the year mysteriously returns come January. Each year the cycle repeats; but, it is possible to break the cycle. Why not enjoy these annual festivities without feeling guilty on January 2nd? Here are some tips to consider:
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November is Diabetes Awareness Month

on Oct 31, 2022 11:36:53 AM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments |
The incidence of type 2 diabetes and prediabetes continues to rise in this country. Weight loss through healthy eating, physical activity, and good sleep habits can help manage and in some cases, reverse the condition. However, consumption of highly processed foods is not declining, contributing to our population growing heavier each year.
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Get Ready, Winter Is Almost Here!

on Oct 26, 2022 10:19:16 AM By | Barbara DuBois | 0 Comments |
No doubt about it, winter is around the corner. This means a whole host of measures are in the works for Alaskans to get ready. Getting ready for winter means a wide variety of preparations. We drilled hooks into our garage ceiling to hang the bikes up and make room for one of the cars. The chimney will get inspected, the fireplace cleaned, and wood delivered. Carpets are shampooed, closets sorted out. Coats are donated to the homeless shelters along with hats, gloves, and scarves. The tires on the cars have been replaced with studded tires along with the oil changed and the various fluids checked. The pantry has been well stocked with non-perishable foods to reduce driving on ice and facilitate the ease of making meals. My neighbors are even insulating their garage and ceilings to reduce their heating costs.
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Eating Healthy While Eating Out

on Sep 30, 2022 3:16:03 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments |
The end-of-year holidays are just around the corner with all the attendant festivities featuring high-calorie food and drink. Many people regain all the weight lost during the more active spring and summer months plus a few more during the coming season of revelry.
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Why I Run

I have been asked many times why I smile when I run. Truthfully, I have no idea, and in fact, I don’t even know that I am smiling when I run 90% of the time. I can tell you that I have loved running for more than 30 years and sincerely hope I have at least 20 more years left in these legs. My running routine was acquired over time, but the smile comes naturally along with those jogging steps.
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Go Fish!

Summer in Alaska is the perfect time for outdoor activities, and going fishing is one of them. We are fortunate to have an abundance of different types of fish here, and I hope you had the chance to harvest your own. For the first time this year, I caught my weight in red salmon. While fishing, it was delightful to hear people exchanging recipes on the beach. Another popular topic was the health benefits of salmon. 
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Easy Ways to Spend More Time Outside

There is nothing like a stretch of summer sunshine to inspire Alaskans to venture outside. For some, it’s difficult to transition to new routines and new outdoor options. I get it! You like your gym routine, don’t want to get dirty, don’t have the right shoes/equipment … trust me, I have said all those things and more to talk myself out of going, but over time I have realized that there are just so many ways to get after it in Alaska and summers are short, so we must take advantage of every opportunity. Despite the good weather, motivation can still be an issue, and I also hear you on that one. I polled my family and some friends for recommended strategies and outings for these warmer temps.
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3 Ways to Make Your BBQs Healthier

To make the most of summer, get together with family and friends for a barbecue. Instead of the usual hamburger, ribs, hot dogs, and sausages, you can be creative and make it healthier by grilling more fish, lean meats, fruits, and vegetables.   By adding fruits and vegetables, you add more color, variety, flavor, and nutrients. You may be surprised to find out that grilling fruits and vegetables can actually enhance their sweet flavor.
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Pedal Your Way to a Better You!

Sick of high gas prices? What if I told you there was a way to save money & improve your health? How? Well, you need to kick yourself into gear and grab a BIKE! Regularly cycling can improve your life expectancy, aid in mental health, improve respiratory systems, reduce heart disease, and help your overall health and weight loss journey.
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How to Role Model Daily Exercise with your Kids

I am a mother to three children, who were all born within three years (2006-2009). I was in “advanced maternal age” when I had my first baby, so my husband and I went for it and had two more without thinking about it because we didn’t have time to waste. Parenthood is amazing in all the ways everyone promised it would be, except it isn’t always amazing for the workout routine! I am happy to share some strategies I employed to survive and stay in sort-of “good” shape and sane…. And also share some of my favorite moments doing events with my kids.
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From Mrs. Alaska Pageant to Breast Cancer Combatant

on Jun 10, 2022 12:00:00 PM By | Barbara DuBois | 0 Comments | healthy living disease breast cancer awareness
On May 14th, I had the honor of participating in the Mrs. Alaska 2022 pageant facilitated by the generous sponsorship of the Alaska Club. While I did not win the title, I won something that, in my view, is far more prestigious– the “Woman of Achievement 2022” award. This title is given to those who the judges considered worthy of recognition for their life’s accomplishments, and I am honored to have received it. When I entered the pageant, I was ambivalent about winning anything. Still, I felt drawn to the pageant’s emphasis on women having a strong sense of mission, physical fitness, and the resulting elevation of their self-esteem.
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Reframing Exercise: Picture An Investment

on Jun 2, 2022 1:19:06 PM By | Cathy Spencer Browning VP of Training and Programming | 0 Comments |
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Itchy mouth after eating raw fruits and vegetables?

on May 20, 2022 12:00:00 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | food health allergy
Spring is here, and so is the pollen! Did your doctor tell you that you are allergic to trees, grass, or weeds pollen? You're used to the usual symptoms; breathing problems, sneezing attacks, and teary, itchy eyes. But then you notice that some fresh fruits, vegetables, and tree nuts are starting to cause an itchy mouth, scratchy throat, itchy ears, and swelling of the lips, mouth, tongue, and throat— even when there is no pollen around? You may have something called oral allergy syndrome.
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Early Risers Get the Worm!

on May 4, 2022 2:39:17 PM By | Barbara DuBois | 0 Comments | healthy living exercise
Are you an early bird or a night owl? Most people are a moderate hybrid of these two choices but there are extremes in either direction. I, for one, am a semi-early bird. I get up around 6:00 AM, but I’m not exactly a fast mover when I do get up! My husband is a night owl, but he will get up long before I do anyway, except for weekends. Either way, daylight savings time is currently allowing us more time in the evening to spend hours outside. Plus, the additional light we have been gaining makes it easier to get out of bed early.
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Intermittent Fasting

on Apr 18, 2022 9:56:16 AM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | diet exercise
Every year, there is a new super food in the market or a new way of dieting to lose weight and be healthy. One that is becoming popular in recent days is intermittent fasting. Does it really have health benefits and promote weight loss? Here is what you need to know.
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on Apr 4, 2022 2:31:30 PM By | Cathy Spencer Browning, MOSSA VP of Training & Programming | 0 Comments |
Around here at MOSSA I have been nicknamed “Muma Browning.” It is usually in reference to when I am giving a bit of a pep talk or, as my daughters would say, giving a bit of a lesson. So, I am going to put on my Muma Browning hat and talk to you about how important it is to get down with getting up.
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Does Carbonated Water Affect Your Bone Health?

on Mar 21, 2022 2:25:21 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | Healthy eating healthy living
Sugar-free carbonated beverages are slowly taking market share from sugary drinks due to growing health concerns related to obesity and diabetes. But are sugar-free carbonated drinks safe for you? There is an ongoing debate about whether carbonation can affect bone health and increase the risk of osteoporosis, particularly in women.
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How Are Things Going?

on Feb 17, 2022 12:00:05 PM By | Barbara DuBois | 0 Comments | mental health healthy lifestyles
How are we doing? That’s always a good question to ask eight weeks into the new year when the newness of the year and resolutions we made are already distant memories. There are current events that enhance the likelihood of us staying the course of those early year promises we made to ourselves (and maybe to others as well) of steps we would take to improve our health, our relationships, and our lives. The daylight is visibly increasing, the temperatures are warming, and our own home-grown Alaskans are setting the example of plying their hard-won, lifelong honed skills across the ocean in the Olympic Games in Beijing.
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Loving Your Heart

Did you know that heart disease is the number one cause of death in the US?  One person dies every 36 seconds from this condition.
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Have You Tried A Plant-Based Diet?

on Jan 24, 2022 3:20:22 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments |
Did you know that a plant-based diet helps manage type 2 diabetes and contributes to weight loss?
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New Beginnings

on Dec 30, 2021 1:34:43 PM By | Barbara DuBois | 0 Comments | healthy living
I love new beginnings because there’s always the sense of fresh starts, rejuvenation and a new, better me. In short, new beginnings mean hope that I will feel, look and be healthier and happier than ever before. When it comes to New Year’s resolutions most people make them concerning health matters. Losing weight and quitting smoking always top the list. Let’s be honest, most people fail in their long-term efforts and slip right back to where they were as they ended the year. In fact, fully 95% of people who lose weight, gain it back again and oftentimes add weight on top of that. This year, however, we have a plan! Instead of talking about the abysmal failure rate of those who lose and regain weight, let’s take a look at what people did right to shed pounds and got healthier in the process. We can not only be that elite 5%, but we’re going to expand our percentages and be a positive influence on others! The goal is to not overwhelm oneself with huge goals but instead set short, doable, daily goals. Rather than making a monster goal that seems so unrealistically unachievable, let’s concentrate on one or two modest changes that can bring long term success. In Alcoholics Anonymous, the motto is always “One day at a time.” We don’t have to commit to a lifetime of changes. We only make the changes today. Each day, we start anew. After all, we only HAVE today.
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What Attributes to Afternoon Brain Fog?

Have you experienced a drop in energy at around 3 o’clock and can’t focus on your work? You dread to complete your task and you just can’t think clearly? You don’t have any medical condition, you know it is not a hangover, it is not lack of sleep, it is not a cold or low blood sugar, so what is the cause? Sometimes, there is no clear explanation, but certain foods can aggravate or improve your mental acuity in the afternoon. Here are some tips:
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Winter Is Coming!

on Nov 3, 2021 11:27:40 AM By | Barbara DuBois | 0 Comments | health healthy lifestyles vitamin D
We are in that weird fall/winter limbo season. You know, it’s not really fall anymore because the leaves are almost all completely off the trees, but then again, the snow is a little skimpy and mushy too. Hikers and hunters don’t forget that this is also a really high avalanche risk time as well. It’s very muddy in the woods, there’s puddles galore and bears have a ways to go before they settle down for the winter. The moose-match dating season is still ongoing so watch out for those frisky moose! Some nights are under 32º so puddles freeze. Some nights are not. If you want to give your Begonias a chance to make it to next year, you’d best put them in the garage and let the bulbs dry out.
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Drinks That Increase Inflammation in the Body

When we think about inflammation, we think about the reaction of our immune system to a foreign object such as a virus or bacteria entering our body. However, in modern life, one of the most common causes of chronic inflammation besides lack of sleep and poor stress management is what we eat and drink. When the body is exposed to ongoing inflammation, we are at increased risk of chronic and autoimmune diseases such as diabetes, cardiovascular disease, arthritis, cancer, GERD, body pain, and others.
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Why I Wear Pink Every October

Although it was many years ago, this memory is crystal clear to me - I was 9-years old. My family and I were decorating the Christmas tree. Our dog Dandy was super excited about the tree, the family, and the festivities. Although she was not allowed in the living room, she could not contain her excitement and she ran into the room. She was circling us, jumping up and down on the furniture, and then ran into the tree on her escape route down the hallway to avoid getting in trouble. My mom reached up to catch the tree and then screamed as I’ve never heard her before.   My 9-year-old brain thought she was mad at Dandy. I had a whole save Dandy speech in my head, "mom, she didn’t know any better and we got everything cleaned up, we'll keep her out of the living room, etc...." However, my mom’s scream was not about Dandy. When she raised her arms, she felt an excruciating pain in the left side of her chest. Later, a doctor’s appointment confirmed she had advanced breast cancer and would need a mastectomy.
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HIIT The Ground Running to Help with Menopause Weight Gain

on Aug 27, 2021 11:36:47 AM By | Stacey Ledgerwood | 0 Comments |
Less sugar in your diet is a key factor for a healthy menopause transition. Good nutritional habits and exercise will help to offset the symptoms of change in your body and make you feel better.
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on Aug 19, 2021 2:32:13 PM By | Barbara DuBois | 0 Comments | family fitness healthy kids
“Wherever you’re from and whatever resources you have, with dedication and time,  you can make it happen," says Lydia Jacoby, Olympic gold and silver medalist in swimming the 100 Meter and the 400 Meter Women’s Medley.
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Is it Possible to Avoid Menopause Weight Gain?

on Jul 9, 2021 12:14:26 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | healthy living menopause weight gain
Around age 50, women go through inevitable hormonal changes. For most women, menopause comes with hot flashes, night sweats, mood swings, irritability, and sleep disturbance. The stress caused by menopause in addition to other conditions associated with the aging process such as decrease in muscle mass, increase in fat mass and lack of physical activity can make it difficult for a middle-aged woman to maintain her optimal weight. In fact, it is common to see weight gain during this time, particularly in the abdominal area. So, what can you do to keep yourself healthy and prevent weight gain?   Here are some tips:
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Is Gluten the Cause of Belly Fat?

on Jun 21, 2021 2:27:21 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | Healthy eating weight loss exercise
Gluten has received a lot of attention in the past 5 years and gluten free products continue to gain significant share in the global market. Many people believe that these products are healthier and promote weight loss as if gluten is a proximate cause of weight gain.
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on Jun 11, 2021 12:48:06 PM By | Bright Horizons Education Team | 0 Comments | Kids Youth Fitness family fun family fitness
Help your kids build healthy habits for the future by being physically active together. Find fun family fitness ideas to enjoy & stay healthy.
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on May 24, 2021 12:45:48 PM By | Barbara DuBois | 0 Comments | strength training summertime fitness routine
On your mark, get set, go!!! People are getting their campers, kayaks and boats out of storage. They are sorting through their fishing and camping gear and setting the skis and skates in the corner of the garage. Meanwhile, the school year is winding down and the pace of summer is about to kick in with all the usual ecstatic expectations of living in America’s best playground. People spend thousands of dollars to come here in the summer and take part in what we literally just fall out of bed to do. Memorial Day weekend is the usual summertime kick off event and the roads will be clogged - mostly Alaskans eager to get outside and soak in all the natural glories the state has to offer.
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on Apr 29, 2021 2:59:43 PM By | https://nationaldaycalendar.com/ | 0 Comments |
National Fitness Day on the first Saturday in May offers an opportunity to be inspired and try new ways of becoming fit and healthy.
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Having Salad Today?

on Apr 8, 2021 1:52:33 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | Nutrition Healthy eating
Eating a salad has a connotation that one is eating a healthy meal. Salad, by definition, is a cold dish with a mixture of leafy and colorful vegetables, with or without topping and a dressing. More and more people are choosing salad over other meals thinking that they can lose weight.
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How to Train for Your First Triathlon

on Mar 22, 2021 3:51:26 PM By | REI | 0 Comments | tri training triathlon
Triathlons have come a long way since 1974, when 46 people competed in the first swim/bike/run race, held in San Diego, CA. If you’ve decided to try this exciting, addicting and challenging sport, you’re in good company—today, more than 2 million people participate in triathlons each year. To get ready, you’ll need a well-designed training plan that will increase your performance in all three areas, while also helping to keep you in healthy shape as you train.   As always, be sure to consult with your doctor before starting any new training routine.
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Humor Is Really Good Medicine

on Mar 1, 2021 3:56:57 PM By | Barbara DuBois | 0 Comments |
“A merry heart does good like medicine,” or at least so the book of Proverbs tells us. There is a good deal of truth to this. When I hit the couch one Friday after work to scroll social media and tried to muster up the motivation to go work out, I found myself laughing uncontrollably at the improbable ubiquitous Bernie Sanders memes. The sight of Bernie bundled with his plaid mittens photoshopped in various famous paintings such as The Silent Scream of Edvard Munch, or in Edward Hopper’s Nighthawks, or hoisted by the baboon in The Lion King tickled my funny bone no end. The random absurdity somehow met my need for some inexplicably funny oddity. After ten minutes of scrolling and laughter, I got my mojo back and headed out for a workout.
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on Feb 3, 2021 10:35:25 AM By | Heart Foundation | 0 Comments |
Keeping your heart healthy is something you can work on every day. What you eat and how much you move are a few things that can have a big impact on your heart. Find out why they’re so important and get practical tips on living a heart healthy lifestyle.
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How to Lose Weight without Depriving Yourself

Every year, a great number of people make weight loss their New Year’s resolution. There is no question that for some people weight loss is a challenge. Too many fad diets are promising quick weight loss, but they are neither sustainable nor healthy. They are often very restrictive and remove an entire food group from the diet, commonly carbohydrates. The problem is that too restrictive a meal plan increases craving, a feeling of guilt and failure with each minor lapse, even eating even a piece of bread or, perish the thought, a slice of pizza. Eventually, people quit this diet and regain all the lost weight plus more. I see this scenario play out often in my dietary practice.
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Alaskans Have the Power to Live A Robust Life

on Dec 21, 2020 3:51:37 PM By | Barbara DuBois | 0 Comments | Getting Fit healthy living outdoors
When I was a little girl, I was fascinated with the story of Heidi, the little Swiss girl who was orphaned and sent by her aunt to live with her grandfather high in the Swiss Alps. There, she learned to tend to goats with the neighbor boy, Peter, drank fresh goat milk and ran freely in the mountain meadows. When she was sent to the city to go to school, she lived with a family who had a sick daughter named Clara. Clara and Heidi moved back to the alpine village to live with her grandfather where Clara recovered in the Alps, having found good health in the pure mountain air and the beckoning of the green meadows. The story’s emphases of living healthy and the rejuvenating influence of living in the mountains are good themes for this year.
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Good Eats & A Healthy Alaskan Harvest

on Nov 16, 2020 4:29:09 PM By | Barbara DuBois | 0 Comments | Grocery list Healthy eating healthy living
Now that the vegetable gardens have been harvested, and the rich berry assortments from our mountain meadows have been picked, we are ready for some scrumptious healthy eats!
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