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5 Foods to Fuel Your Run

July 22, 2015 By roadtowellness5k2

5 Foods to Fuel Your Run

July 22, 2015

In order to be fueled up for a run you first have to fuel your body. Having enough food in your body before going out and exercising is a critical part of allowing you to stay healthy and reach your full potential. However, eating certain foods right before working out can be inhibiting. So what does a good pre-workout meal look like? It may be hard to believe, but protein bars, broccoli, and apples are actually snacks that you should avoid before hitting the road. Although foods that are high in fiber and protein are great for post-run recovery, they are heavy and can weight you down during the run itself. Instead, opt for easily digestible carbs which will give you that energy boost you need. Try one of these 5 foods for your next pre-run snack.

1. Oranges
Jam-packed with all the Vitamin-C you will need for the day and only 62 calories, oranges will give you an energy boost to get through your run while also satisfying your sweet-tooth.

2. Greek Yogurt
Greek Yogurt combines the perfect amount of sugar and carbs to kick start your run. Just make sure not to eat too much as an overload of dairy could upset your stomach.

3. Sweet Potatoes
These high-carb super foods will give you the energy you need to power through the last stretch of your workout and they also contain 230% of your daily serving of Vitamin A to promote skin, nail and hair health as an added bonus.

4. Bananas
There is nothing worse than hitting your stride and then having your muscles cramp up. With the potassium in bananas you can stay strong and dodge this obstacle.

5. Oatmeal
Oatmeal will satisfy your hunger and fill you up without sending you into a food coma. Oatmeal is comprised almost entirely of carbohydrates and can be made fun by adding brown sugar, honey, or dried fruit.

Adventure through Athletics: Aggie Rieger

July 17, 2015 By roadtowellness5k2

July 17, 2015

Aggie Rieger: I grew up with unhealthy foods and habits. The result was general lethargy, illness and, in my immediate family, premature death. I started jogging in high school after my dad passed away from a heart attack – most likely a result of not always taking the best care of himself. When I began college, I wanted to be adventurous and do ridiculous things I never thought I’d do. For me, that meant doing a push-up. I became an athlete! I found an incredible support system! I began to think of my body as cool and worthwhile! Today, being active means being adventurous, having fun, finding connections, and loving myself and my body. At the end of the day, being active also means respecting my dad’s memory.

6 Healthy Habits for Your 9 to 5

July 16, 2015 By roadtowellness5k2

July 16, 2015

Not only does working from 9 to 5 limit the hours in the day that you are able to squeeze in a workout, but being sedentary for long periods of time can drain your energy and lead to adverse health effects. Top that off with sugary snacks being easily accessible in the break room and it sometimes seems impossible to dodge 8 hours of unhealthy habits. Although the 9-5 slump may seem inevitable, making a conscious effort to avoid desk-job traps can go a long way and leave you feeling energized when you leave the office. Try some of these simple tips and swaps to transform your work day habits.

1. Take control of your coffee consumption– For many, coffee is a staple that provides an energy boost to get through the day. Although coffee can be an essential tool for productivity and also provide health benefit (read more here) the sugar and cream in bottomless coffee refills can add up and can also be dehydrating. Keep track of your coffee consumption and try to limit how much cream and sugar you add or try almond milk as a healthier alternative.

2. Work in Workouts– The Washington Post has compiled a series of fun, quick workouts you can do in your office when you need a surge of energy. Though The Washington Post acknowledges that many of them come with a degree of embarrassment (and even provides an embarrassment scale), sprinkling in a few reps of desk push-ups or “Hallelujahs” could make a big difference in your physical well-being over time. Check out the full list of 20 exercises here.

3. Be prepared for snack attack– When hunger sets in, it is tempting to turn to sugary snacks that will give you an immediate sugar rush and satisfy your huger for a little while. Be prepared for the snack attack by stocking up with healthy options to avoid hitting the vending machine for a candy bar. Non-perishable foods such as protein bars, granola, and pretzels are great options to this end.

4. Hydrate– Believe it or not, often what we mistake for hunger is actually just thirst. Drinking water regularly can help you cut down on cravings. Drinking water is especially important for heavy coffee drinkers, as caffeine is dehydrating.

5. Stretch– With a combination of sitting for hours on end and being tense from workplace stress, it’s easy to leave the office at the end of the day with your muscles feeling fatigued after not doing much of anything. Stop this problem in its tracks by taking at least 10 seconds to stretch every hour. For a 9-5 job that adds up to a total of 1 minute and 20 seconds out of 8 hours to focus on you. Add in some deep breaths to refocus and revitalize your mind even on the busiest of days.

6. Take the stairs– Ditch the elevator and make the trek when moving between floors. Doing so will engage muscles that you haven’t been using all day and get your heart rate up.

From Desk Job to Yogi: Megan Stokes

July 10, 2015 By roadtowellness5k2

July 10, 2015

Megan Stokes: For years I had a really active outdoors job. I danced and swam every week. But after moving to Boston and taking a desk job 7 years ago, I found myself with less and less time to move my body. Like most of us, I really felt myself carrying a lot of extra weight after an indulging during the holidays this past December.

That’s when I decided to turn things around. I cut unhealthy foods out of my diet and scaled back my drinking. I set a goal of doing yoga every single day for a month starting on New Year’s Day. At first, ten minutes of yoga felt like a chore and my body just couldn’t seem to move the right way. Then slowly, over time, and guided on by an awesome yoga youtube series (YogaWithAdriene.com), my body began to crave it. Positions that once felt out of reach, inch by inch became more possible. The shoulder stand became my holy grail. Every day for two months I kicked my feet up in the air and stood on my head only to fall down seconds later. Now, I can stand on my head as long as I’d like – even on a windy beach!

We’re at July now, and I’m still doing yoga every day. My body is stronger than ever and it’s inspired me to try new things like rock climbing and back-packing. Next up is running a 5K, which I’ve never done before, but I figure it’s just like a headstand: with daily practice I can do it.