RUNNING CLUB UPDATE – The Trick to Staying on Track

October 28, 2009 at 6:00 am · Filed under Health

It’s easy to get motivated to run in the first month of the new year, but how do you keep it going the other 11? Start now by setting goals that guarantee you’ll stay moving throughout the months ahead.

Bribe yourself. Set a mileage goal and treat yourself when you reach it. Vow to run 10 miles per week, perhaps, or 40 miles in a month. Then get yourself a new pair of running tights when you hit the mark.

Combine (running) business with pleasure. Pick a race at a fun destination this spring and make it a minivacation. Register (and request the time off from work) now, so you won’t forget to follow through. One of my favorites is the Santa Barbara Wine Country Half Marathon (held this year on May 10). But even making a weekend out of a run in a nearby city can be motivating, too.

Be progressive. Want to build up to running a half-marathon by the end of the year? Train for a 5K this spring and a 10K in the summer. Setting (and reaching!) successive goals of increasing distances will help you keep plugging away throughout the year. Find races near you at www active.com.

Say spa. As the year draws to a close, get away for a recharging run-spa weekend. Choose a spa that offers challenging trails, a wide variety of treatments, and yoga classes to keep you limber. My favorites: the Stepping Stone Spa in Vermont (www.steppingstone spa.com), Red Mountain Spa in Utah (www.redmountainspa .com), and Red Rock Spa in Nevada (www redrocklasvegas .com). Or create the same effect closer to home: Spend a relaxing afternoon at a day spa with a friend after knocking off a long run together.

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Smart Food Choices, Head To Toe

October 14, 2009 at 6:00 am · Filed under Nutrition

Shopping ideas that’ll give you a healthy boost.

Build a better shopping list (and body) with these healthy foods recommended by Elizabeth Ward, MS, RD, a nutrition consultant and author of The Pocket Idiot’s Guide to the New Food Pyramid.

FEED YOUR BRAIN

Tufts University researchers have found that the antioxidants in blueberries and salmon may help protect the brain from Alzheimer’s disease and dementia.

EAT FOR YOUR EYES

Eggs contain two carotenoids (lutein and zeaxanthin) that protect vision and choline, a key ingredient of a neurotransmitter that gives memory a boost. And spinach, kale, and orange bell peppers have eye-protecting carotenoids, and many fruits contain protective vitamins A, C, and E.

SNACK FOR YOUR SKIN

Milk and other foods high in vitamin D — shrimp, sardines, eggs — may lower the risk of skin cancer. Plus, studies suggest that the ellagic acid in berries can prevent or slow skin cancer.

FEAST TO FIGHT DISEASE

An excellent source of protein, pork tenderloin has less heart-clogging fat than a boneless, skinless chicken breast. And extra-virgin olive oil is low in saturated fat and fights inflammation, implicated in heart disease and cancer.

BUILD BETTER BONES

The vitamin D in milk, OJ, and shrimp helps calcium absorption. Broccoli, spinach, and romaine are rich in bone-building vitamin K.

Take a stroll: Walk to the grocery store, and you’ll get exercise while you load upon healthy ingredients.

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