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Today’s (Health, Nutrition, Fitness & Medical) Tip

Kilians Classik 2013

Here at Griggs Orthopedics, it is our goal to support athletes of all ages, levels and abilities, create healthy goals and watch (and support) as they achieve those goals.

As the sun shines brightly on this 1st day of March in 2017, it is time to set YOUR GOAL! We are here to help! Whether you’re looking to compete in your first race, set a PR, or simply lead a more healthy lifestyle, the Team at gO is here to support you! Look for daily tips that will help lead you on the right path to your health and fitness success!


Thursday, March 9, 2017

Start your day off right with a glass of water with a lemon. According to the American Heart Association (www.news.heart.org) you should always “…stay hydrated. Start the day with a glass of water first thing in the morning. Look for healthier options than sugar-sweetened beverages such as sparkling water. Make water tastier by adding fruit to your ice cubes.”

Wednesday, March 8, 2017

Include more seeds. Many seeds offer heart-healthy fats, fiber, protein and important nutrients such as magnesium and potassium. Keep a shaker with unsalted sunflower seeds, flax seeds, in your refrigerator to sprinkle over soups, salads, yogurt and oatmeal. (American Heart Association: www.news.heart.org)

Tuesday, March 7, 2017

According to Health.com, “To wear a smaller size, gain weight. Muscle weight, that is. Although a pound of fat weighs the same as a pound of muscle, muscle takes up less space, says Mark Nutting, fitness director of SACO Sport & Fitness in Saco, Maine. “You can get bigger muscles and get smaller overall if you lose the fat,” he says. “The bulk so many women fear only occurs if you don’t lose fat and develop muscle on top of it.” Cut back on calories and add weight to your workout to lose inches.”

Monday, March 6, 2017

Health.com tell us, “To eat less, eat more.” “Eating small amounts of carbohydrates does nothing but spike your blood sugar and leave you wanting more carbs.” Goodson recommends choosing a protein such as peanut butter or string cheese with an apple. “They are higher in calories per serving, but the protein and fat helps you get full faster and stay full longer—and you end up eating fewer calories overall,” she says.

Friday, March 3, 2017

Sleep is just as important as exercise, if not more. According to the Heart, Lung and Blood Institute, During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development. Make sleep a priority to enjoy a more focused, energy-filled lifestyle. Aim for 7-9 hours of sleep each night. Create a relaxing bed-time routine and change your electronic device settings to the “night-shift” mode.

Thursday, March 2, 2017

Do a refrigerator makeover!  Try putting the healthier foods front and center in your fridge, keeping the indulgent foods out of sight, and doing some prep work. The technical term for this is “choice architecture.” Instead of keeping the fresh fruits and veggies in the crisper, put them in clear containers at eye-level — those will grab your attention when you open the door. It’s also helpful to do a weekly inventory check. Throw out those takeout containers, because they may fuel your eating habits. (According to Dr. Gillian Lautenbach, associate professor of clinical medicine at the Hospital of the University of Pennsylvania, and Dr. David Seres, director of medical nutrition and associate professor of medicine at Columbia University Medical Center’s Institute for Human Nutrition from Today.com) 

Wednesday, March 1, 2017

What can 30 minutes of exercise do for you?

30 minutes of walking (everyday): The American Diabetes Association says walking lowers your blood sugar levels and your overall risk for diabetes, your mood will improve and it will get you on track to reach bigger goals.

30 minutes of more intense exercise (3-5 times per week): will add six years to your life, according to research at the Cooper Clinic in Dallas.

*bottom line, a little exercise each day will positively benefit your life! Need help getting on a training routines, email stevie@griggsortho.com to get a personalized training plan.

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